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» Advanced Mountain Bike Training Program
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Day 006 - Interval Training / Resistance Climbing Intervals Zone 3

Today's Workout: 2 hours
w/Resistance Climbing Intervals Zone 2

3 x 10 min @ LT minus 10 bpm w/ 10 min recovery between. Pedal cadence 60-65 RPM.        Training via ActiveMail

During the off-season you will want to do some form of strength training to build new muscle and increase your strength on the bike. This process begins in the Fall with resistance climbing intervals. Resistance Climbing Intervals are designed to prepare the leg muscles for off-season strength work and weight training. During these intervals the resistance is greater and the pedal RPM is slower than normal. The intention is to apply heavier than normal resistance on the bike and stress the major leg muscles as a preparation for heavier lifting in the gym. Select a hill that has a stead grade of around 6% and allows for a 10 min effort at around 8-10mph. Adjust the gearing to achieve the prescribed HR and cadence. If there is no hill available, use a stationary trainer with the wheel blocked up about 6 inches.

Today's Workouts: 2 hours w/ Resistance Climbing Intervals Zone 2
3 x 10 min @ LT minus 10 bpm w/ 10 min recovery between. Pedal cadence 60-65 RPM.