Training Week: Monday

In the past, I have given you guys some workouts and variations of cardio and strength routines.  I figure it is time to give you guys a sample week.  A reader suggested I put this together and I think it is a great idea.   Today it came a little late and I apologize for that, but it is still relatively early on the West coast.

Normally, if you are riding and racing on the weekend, it puts a lot of stress on the body.  Two days of riding on Saturday and Sunday can wear anyone out.  So for today, we can do an active recovery workout.  It is pretty simple:

45 minutes of cardio

65% of your max HR

Remember, to get your heart rate zone, use the Karvonen Formula:

Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR

This is not supposed to be an intense session.  The main goal is to flush out any lactic acid build up from the weekend and get your blood flow moving.  You will supply nutrients to your whole body for recovery.  Don’t forget to warm up, stretch, and cool down.  I suggest low impact movements like stationary bikes, rowers or even an elliptical machine.

Tomorrow will be a weight training day, so be ready.


Posted on Jan 24 2011, under Training | No Comments »

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