Glute Power Day

Workout Stage: Build 1

Week: 3

Workout Type: Power emphasis bike ride and hill sets

Purpose

Similar to last week we are continuing with our muscle mass/power workouts for the biking portion of triathlons or for road racing.

We started with a basic warmup and then did 2 x 1 hour sets for building power on the bike which looked like this:

(Repeated Twice – 1 Hour Each)

Warm Up, 5-10 minutes of spinning

3 x: 1 minute high cadence, 1 minute recovery

Exercise 1

Next we moved into one of the main building sets.

5x: 2 minutes at threshold(~170bpm for me) and should be at whatever cadence you feel powerful at pushing a pretty big gear

5 minutes of recovery

Exercise 2

This whole set is completed in TT/aero position.

5 minutes pushing a really big gear at about ~70-75rpm, getting the heart rate up to threshold(again ~170bpm for me)

10 minutes at about ~90-95rpm maintaining the same effort pushing a fairly large gear still

5 minutes pushing a really big gear at about ~70-75rpm, getting the heart rate up to threshold(again ~170bpm for me)

This workout was arguably the toughest spin workout I’ve ever done. 20 minutes at threshold is hard work.

Next we went for a run.

Warmup

Comfortable pace for about 15 minutes(about 4:45min/km for me)

Then find your favorite long hill.

Exercise 1

3-5x: 1 minute hill bounds: Bound up the hill using your glutes, they should feel fatigued near the top

Exercise 2

2-3x: 1:30 of running up hill without the heels of your feet touching, should feel it in the calves. It’s like running calve raises.

Cooldown

15 minutes at a comfortable pace.

This was a real good workout. Unfortunately I cramped up in my quads at the end of exercise 1, and only could do 1 set of exercise 2 because I had to get out of the valley I was in. Oh well, with time my body will adjust! Overall the workout ended up being about 2200 calories burned. So it was ice bath time and lots of food when I got home.

Also, as a side note, I saw a really cool article on Sweat Science(check it out) about age related muscle loss and triathletes. This makes me want to keep with this until the day I keel over: http://sweatscience.com/the-incredible-unaging-triathlete/

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