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Share your pain: Let's try hurt each other


Mamil

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I'll give this one a go!

 

 

Sorry Sorry. Correction. This is the one I think is impossible.

 

Cape Epc Workout #6.

 

post-83454-0-74541700-1588234054_thumb.png

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I do one on the dumb mag trainer.

10 min warmup

Click it up one resistance setting higher than normal.

 

Big chainring, easy gear.

5 minutes at around 70-75 rpm

One gear harder

5 minutes at 70-75 rpm

Repeat until you run out of gears or you run out of power, then up the cadence to about 95rpm for 1 minutes.

 

I normally last about 20 minutes after the warmup.

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barbell squat - 5 sets

barbell bench press - 5 sets

bent-over EZ bar rows - 5 sets

standing dumbbell shoulder press - 5 sets

deadlift - 5 sets

EZ bar bicep curl - 5 sets

 

sets are 12 reps, weight increases for each set, last set to failure

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I only have a spinning bike but here I go....

10 minutes warmup, 20% resistance at 80 - 90 cadence..

4 minutes 60% resistance seated

1 minute back to 20% and 90 cadence

5 minutes 60% resistance seated

1 minute at 30% and 90 cadence

4 minutes 80% resistance...standing

5 minutes 60% resistance seated

3 minutes 20% resistance 90 cad seated

Then I simulate a climb of 30 minutes at 50% cadence...stand and seated

Once reach 30 minutes then its down hill for 20 minutes at 10% resistance and last 5 minutes of the 20 I cool down.

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Normal race prep

????????????????????????????

5 min meduim opwarm

 

1:30. 3. Rec 1:00

2:00. 3. Rec 1:30

 

5:00. Intense 2. Rec 2:30

 

2:00. 3. Rec 1:30

5:00. Intense 1. Rec 3:00

2:30 Hard!! 2:00 Rec

5:00 Intense 1.

 

6:00 afwarm

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Not having an IDT I have been erging with a Concept 2 during lockdown, it got a bit dull so I decided to transpose my favourite ride to the erg using HR as a guide, this worked out to:

 

5 min warm up

5min at 160bpm

5min at 130bpm

3min at 160bpm

5min at 130bpm

27min at 160bpm

5 min at 170bpm

hydrate

5min at 130bpm

3min at 160bpm

5min at 100bpm

10min at 130bpm

5min at 160 bpm

5min at 100 bpm

5 min at 160bpm

20min at 130 bpm

 

got a bit dull and I can confirm that the bicycle sits much better than the erg, a day of arse ache followed,  rode the route today, think I wills stick to this in future.  

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