We're going to continue increasing our intensity with this next block. The next step up from VO2 is our Anaerobic Power Intervals, which are the efforts you can sustain for 1-4 min. They're pretty intense, but are awesome for early season race prep. Get your mind ready for this intensity.
Here's the plan for this week.
As always, move the workouts around as needed for your schedule.
Check out the Documents section on our Pocatello Pioneers TeamApp for workout pdfs.
Mon: Week 17 Strength
Tues: Cycling Week 17: Anaerobic Power Intervals
Wed: Rest Day (Off) and/or Skills day
Thurs: Week 16 Strength
Fri: Cycling Week 17: Sub-Threshold Intervals
Sat: Endurance Ride: Go as long as you are able based on time and fitness (try for 2+ hrs)
Welcome back to recovery. Week 16 will be a recovery week, which means no VO2 intervals and plenty of good rest, good food, and chill rides and strength sessions. I don't know about you, but that sounds like a mini vacation after our last intense training block!
Here's the plan for this week.
As always, move the workouts around as needed for your schedule.
Check out the Documents section on our Pocatello Pioneers TeamApp for workout pdfs.
Mon: Week 16 Strength
Tues: Cycling Week 16 (recovery ride)
Wed: Endurance ride (2 hr chill ride)
Thurs: Week 16 Strength
Fri: Rest Day (Off) and/or Skills day
Sat: Endurance Ride (another 2 hr chill ride)
This is our last week working on VO2, so embrace the suffering! It's almost over.
Like last week, the Cycling Week 15 workout is meant to be done on a trainer, but can certainly be done outside. The Cycling Strength Intervals can be done inside or outside depending on your preference. If you do them outside, simply remember to do 3x20min intervals in a large gear with low cadence at some time during your ride. For your endurance ride of the week just get out and ride as long as you are physically able to for your schedule. It doesn't need to include any difficult intervals, but is meant to get you plenty of riding volume (time in the saddle).
Here's the plan for this week. Move the workouts around as needed for your schedule.
Mon: Week 15 Strength
Tues: Cycling Week 15
Wed: Cycling Strength Intervals
Thurs: Week 15 Strength
Fri: Rest Day (Off) or Recovery Ride and Skills day
Sat: Endurance Ride (Keep building those miles!)
This week is similar to Week 13, but slightly different in the interval durations. We're still focusing on the VO2 system.
The Cycling Week 14 workout is meant to be done on a trainer, but can certainly be done outside. The Cycling Strength Intervals can be done inside or outside depending on your preference. If you do them outside, simply remember to do 3x15min intervals in a large gear with low cadence at some time during your ride. For your endurance ride of the week just get out and ride as long as you are physically able to for your schedule. It doesn't need to include any difficult intervals, but is meant to get you plenty of riding volume (time in the saddle).
This is also a great time of year to hone in your skills on your bike. If you have a few extra minutes at home go out and practice your track stands, bunny hops, wheelies, wheelie drops, etc. It only takes a few minutes here and there to build your pro skills.
As always, check out the workout documents on TeamApp for this week's rides and strength sessions. Enjoy!
Here's the plan for this week. Move the workouts around as needed for your schedule.
Mon: Week 14 Strength
Tues: Cycling Week 14
Wed: Cycling Strength Intervals
Thurs: Week 14 Strength
Fri: Rest Day (Off) or Recovery Ride or Skills day
Sat: Endurance Ride (Get some miles under your belt!!!)
Now the heat is coming...we are starting VO2 Max intervals, which are pretty intense. The weather is also starting to heat up, so moving forward with our training you should only have one workout that is ideally done on your trainer, inside. This week it will be the Cycling Week 13 workout, which includes your VO2 Max intervals.
Any of the workouts can be done inside or outside, but the strength intervals and endurance ride would be best done on a long, gradual climbing road or trail outside. Do your best to get these in and keep increasing your fitness levels. You're making great progress.
Check out the workout documents on TeamApp for this week's rides and strength sessions. Enjoy!
Here's the plan for this week. Move the workouts around as needed for your schedule.
Mon: Week 13 Strength
Tues: Cycling Week 13
Wed: Cycling Strength Intervals
Thurs: Week 13 Strength
Fri: Rest Day (Off)
Sat: 2hr Endurance Ride
Recovery is the name of the game this week. If you have been following our last 3 weeks of workouts you will likely be tired, a little sore, and ready for some R&R. Check out the workout documents on TeamApp for this week's rides and strength sessions. The strength pdf will be a little different than what you've seen in the past. Our recovery weeks moving forward will use a simpler format and only simple body weight exercises.
Also, it looks as though Spring is finally here. Moving forward, for the second half of our training program, there'll be an option to do your workouts outside on the road (and hopefully the trails soon). Stay tuned for next week's workouts and format changes.
Here's the plan for this week. Move the workouts around as needed for your schedule.
Focus on rest and relaxation (Recovery)!
Mon: Recovery Strength
Tues: Recovery Ride
Wed: Recovery Strength
Thurs: Recovery Ride
Fri: Rest Day (Off)
Sat: 2hr Endurance Ride
No huge changes this week with our prescribed workouts. Keep up the good work with your intervals. Hopefully you are spending Spring Break in a place with dry singletrack and blue skies!
As always, find the workout documents in the Pocatello Pioneers TeamApp.
Check out this week's schedule:
Mon: Strength
Tues: Cycling Week 11
Wed: Strength
Thurs: Cycling Week 11
Fri: Rest Day or Optional 2hr Endurance Ride
Sat: Cycling Strength Intervals Week 11
As you've probably noticed we are moving out of single leg drills (mostly) and into some tougher intervals. Keep up the hard work, all of this work will pay off in the Summer. Remember, we are placing cash in the bank to withdraw this race season when we need it most.
As always, find the workout documents in the Pocatello Pioneers TeamApp.
Check out this week's schedule:
Mon: Strength
Tues: Cycling Week 10
Wed: Strength
Thurs: Cycling Week 10
Fri: Rest Day or Optional 2hr Endurance Ride
Sat: Cycling Strength Intervals Week 10
Time to get back after it. Hopefully your recovery week was full of rest and relaxation and your body has soaked in all of the work from the previous 3 weeks. We have a slight change to our schedule this week, and a new type of workout...Are you on the edge of your seat?
As always, find the workout documents in the Pocatello Pioneers TeamApp.
Check out this week's schedule:
Mon: Strength
Tues: Cycling Week 9
Wed: Strength
Thurs: Cycling Week 9
Fri: Rest Day
Sat: Cycling Strength Intervals Week 9
Welcome to your second recovery week of our program! Time to let your body recover and absorb all of that hard work you've done over the last 3 weeks. This recovery week will be a bit different than our last one, so please see the schedule below. Adjust as needed for your other activities. Enjoy.
Mon: Rest Day
Tues: 2hr Endurance Ride
Wed: Strength
Thurs: Recovery Ride
Fri: Rest Day
Sat: 2hr Endurance Ride
You'll notice that the week 7 strength exercises are similar to those we started with in week 1. We're going to revisit some of the power and core lifts moving forward, but with increasing repetitions per set. Your body is adapting and getting stronger with the strength work, so we need to keep giving it a challenge to continue your progression. Work hard, lift smart!
This week and Week 7 will be a similar format to week 5, but the trainer workouts will be slightly modified.
Check out the Pocatello Pioneers TeamApp documents for the workout pdf's.
Week 6&7 schedule:
Monday: Strength
Tuesday: Indoor Cycling/Trainer intervals
Wednesday: Tempo Intervals
Thursday: Strength
Friday: Cycling/Trainer intervals
Saturday: Optional 2 hour endurance ride
We'll be jumping back into structured intervals this week and plan to build again over the next 3 weeks before our next Recovery period.
Check out the Pocatello Pioneers TeamApp documents for the workout pdf's.
Here's what I see your ideal week including:
Monday: Strength
Tuesday: Indoor Cycling/Trainer intervals
Wednesday: Tempo Intervals
Thursday: Strength
Friday: Cycling/Trainer intervals
Saturday: Optional 2 hour endurance ride
Remember, the work you are doing now will pay off this Summer when racing is in full force. This is like placing $ in a savings account to cash out later when you really need it. Don't get caught with an empty account in August when it really counts!
Moving Forward I will continue to give weekly pointers for your workouts and describe what each week entails on this tab. However, you will need to check your Pocatello Pioneers TeamApp to download the weekly workouts. Please shoot me a call or email if you have any questions. -Coach Marshall
Surprise folks, we have 2 different Cycling workouts this week. The plan is to still do your Indoor/Trainer sessions on Tues and Fri, but you will notice a Tempo Intervals session you can do on Wed or Sat. (Please do this in place of your other fun ride and still make sure to get in your endurance ride). The Tempo intervals will be done with focus on your heart rate being at 80% of your max HR. For you math peeps, that's 0.80(max HR)=Tempo HR. Please focus on being as close as possible to this number during your intervals. These might seem easy at first, but the longer you do them the more fit you become, and they will be slightly more difficult. Enjoy!
***Be sure to go hard this week and get in your rides and strength sessions. Next week will be a recovery week.***
During your week 2 workouts you will need to determine your maximum heart rate (max HR). Please see the How To Send It section for a description on how to do this and why it is very important. I would schedule this in after your initial trainer ride this week. Good luck!
Please refer back to the Training tab to schedule your week.
This is the first week of cycling and strength workouts. These will feel quite easy (especially the Trainer workouts). They are supposed to be easy! We are starting from the ground to build up a strong foundation for your cycling season and seasons to come. Trust me, they will not be so easy in months to come! Enjoy it while you can.