Friday, January 25, 2013

01-25-13 Friday MTB Training

Today was an @home workout using bikejames.com Ultimate Mountain Biking Workout, this is the end of the 3rd week of the program, only 21 more weeks to go!

Pre-workout:

  • Stretching
  • Foam roller for the quads, IT band, upper back, glutes, and lats

Strength:
  • Quarter get ups (a fraction of a turkish getup!) 25 lb dumbbell
  • Dumbbell swings 25 lbs
  • Angled bridges
  • pushups
  • Flat leg raises
Cardio:

And then 30 minutes on the bike trainer:
10 minutes of 10 sec Max effort/ 40 sec rest for 8 intervals
20 minutes keeping my heart rate at 120 bpm
I wish I could go longer on the trainer but it is pretty damn boring after doing the intervals.  

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