This is pretty cool! FasCat Coaching has put together a free plan (accessible in Training Peaks) that mimics the terrain, speed, and energy zones that the Tour de France riders can expect to hit throughout this years tour.
I'm going to use this plan during my cycle classes throughout the tour. You can follow this link to get a free copy of the plan & load it into your Training Peaks Account. If you don't use Training Peaks and/or don't want to sign up for a free account, no worries! Just show up to class, ride with us, and know you're mimicking the Tour!
Click here for info on the plan!
Click here to get the plan in training peaks!
Friday, June 29, 2012
Sunday, June 24, 2012
This Weeks Gym Schedule
With the exception of not teaching Wednesday's lunchtime class at the Rivers Club, it should be a pretty normal week.
Those following the P90X program with me should note that it is a recovery week. The actual program calls for working in YogaX, Stretching, and a few other cardio routines with the "Core Synergistics" DVD. I will do the Core workout Tuesday & Thursday. The other days I plan on running. See you there!
Those following the P90X program with me should note that it is a recovery week. The actual program calls for working in YogaX, Stretching, and a few other cardio routines with the "Core Synergistics" DVD. I will do the Core workout Tuesday & Thursday. The other days I plan on running. See you there!
Spin Schedule
Monday -LA Fitness @ 5:45am class
Tuesday -*LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am, No Rivers Club @ Lunch
Monday -LA Fitness @ 5:45am class
Tuesday -*LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am, No Rivers Club @ Lunch
Friday -LA Fitness @ 5:00 am
*I will ride all classes at Zone 2 pace unless you see an *. Remember, just because I'm at Zone 2, doesn't mean you can't go harder (just make sure it's Zone 4 and not 3 if you do!)
Other Workout Schedule
Monday - LA Fitness @ 5:00am -Run
Tuesday -LA Fitness @ 5:00 am -P90X Core Synergistics & Swimming
Wednesday -LA Fitness @ 5:00 am -Run
Thursday -LA Fitness @ 5:00 am - P90XCore Synergistics & Swimming
Saturday -Run or Bike Ride, P90X Ab Ripper X
If you're following the P90X program with me, do the Ab Ripper routine on your own today
Sunday - Recovery
Sunday, June 17, 2012
Week of 6/17
Looks like it's finally a normal week!
If you haven't read the article on Zone 2 training that I linked to a few weeks ago, check it out by clicking here.
Almost none of us ride in Zone 2 nearly enough, and when we do we think "this is way to easy to be getting any benefit." But we all need to be in Zone 2 80% of the time, so get use to it!
If you haven't read the article on Zone 2 training that I linked to a few weeks ago, check it out by clicking here.
Almost none of us ride in Zone 2 nearly enough, and when we do we think "this is way to easy to be getting any benefit." But we all need to be in Zone 2 80% of the time, so get use to it!
Spin Schedule
Monday -LA Fitness @ 5:45am class
Tuesday -*LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am, *Rivers Club @ Lunch
Monday -LA Fitness @ 5:45am class
Tuesday -*LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am, *Rivers Club @ Lunch
Friday -LA Fitness @ 5:00 am
*I will ride all classes at Zone 2 pace unless you see an *. Remember, just because I'm at Zone 2, doesn't mean you can't go harder (just make sure it's Zone 4 and not 3 if you do!)
Other Workout Schedule
Monday - LA Fitness @ 5:00am -P90X Chest & Back
Tuesday -LA Fitness @ 5:00 am -P90X Ab Ripper X & Swimming
Wednesday -LA Fitness @ 5:00 am -P90X Shoulders & Arms
Thursday -LA Fitness @ 5:00 am - P90X Legs & Back, Ab Ripper X & Swimming
Saturday -Run or Bike Ride, P90X Ab Ripper X
If you're following the P90X program with me, do the Ab Ripper routine on your own today
Sunday - Recovery
Sunday, June 10, 2012
Update for this week
It was a pretty crazy weekend so I'm not going to do a full blog post. Everything is the same as last week but I'm not teach at the Rivers club on Wednesday (I will be there Tuesday) or at LA Fitness Tueaday night.
Sunday, June 3, 2012
Week of 6/3, Burnout & P90X!
Back after the holiday week, sorry for no blog post last week.
Okay, I'm making some changes in my line up. I have to get back to some strength training but am also trying to walk a fine line between just enough training and burnout. On Tuesday for instance, I went crazy hard on my swim, Rivers Club Spin, and LA Fitness Spin. When Wednesday came around I was dead. Didn't want lift in the morning, didn't want to spin. I was so beat that I didn't even want to go to work.
With that in mind, I think this new schedule will work out pretty well. Most Spin classes I will plan to ride in "Zone 2." If you see an * next to one of the classes, it means I plan on going above Zone 2.
As for the strength training, I'm going to go back to P90X in the mornings at the gym. I won't follow their program exactly. The swimming, biking and running that I do will make up for the cardio that I'm going to skip in their program. Also, due to the lack of time in the morning, I'm not going to do the "Ab Ripper X" routine that the program has lined up after each but will try to do it at least 3 times per week. Its also likely that I won't use the actual P90X DVDs in the gym. I' will just take their moves and adapt them.
Anyone is welcome to join the P90X routine in the gym. The 90 in it means that it's a 90 day program. The routine switches up every few weeks so you get the benefit of "continuous muscle confusion!" (Okay, that's just the catchy term they use to sell their program, but I wanted to throw it at you anyway because it sounds cool).
Anyway, I hope you'll join me for the P90X. As mentioned, I won't do the cardio piece of it but I'm willing to lend out the cardio DVDs if anyone is interested.
If you plan on joining, print out the P90X workout sheets, available at the P90X website and show up tomorrow!
Okay, I'm making some changes in my line up. I have to get back to some strength training but am also trying to walk a fine line between just enough training and burnout. On Tuesday for instance, I went crazy hard on my swim, Rivers Club Spin, and LA Fitness Spin. When Wednesday came around I was dead. Didn't want lift in the morning, didn't want to spin. I was so beat that I didn't even want to go to work.
With that in mind, I think this new schedule will work out pretty well. Most Spin classes I will plan to ride in "Zone 2." If you see an * next to one of the classes, it means I plan on going above Zone 2.
As for the strength training, I'm going to go back to P90X in the mornings at the gym. I won't follow their program exactly. The swimming, biking and running that I do will make up for the cardio that I'm going to skip in their program. Also, due to the lack of time in the morning, I'm not going to do the "Ab Ripper X" routine that the program has lined up after each but will try to do it at least 3 times per week. Its also likely that I won't use the actual P90X DVDs in the gym. I' will just take their moves and adapt them.
Anyone is welcome to join the P90X routine in the gym. The 90 in it means that it's a 90 day program. The routine switches up every few weeks so you get the benefit of "continuous muscle confusion!" (Okay, that's just the catchy term they use to sell their program, but I wanted to throw it at you anyway because it sounds cool).
Anyway, I hope you'll join me for the P90X. As mentioned, I won't do the cardio piece of it but I'm willing to lend out the cardio DVDs if anyone is interested.
If you plan on joining, print out the P90X workout sheets, available at the P90X website and show up tomorrow!
Spin Schedule
Monday -LA Fitness @ 5:45am class
Tuesday -*LA Fitness @ 6:45 pm, No Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am, *Rivers Club @ Lunch
Monday -LA Fitness @ 5:45am class
Tuesday -*LA Fitness @ 6:45 pm, No Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am, *Rivers Club @ Lunch
Friday -LA Fitness @ 5:00 am
*I will ride all classes at Zone 2 pace unless you see an *. Remember, just because I'm at Zone 2, doesn't mean you can't go harder!
Other Workout Schedule
Monday - LA Fitness @ 5:00am -P90X Chest & Back
Tuesday -LA Fitness @ 5:00 am -P90X Ab Ripper X & Swimming
Wednesday -LA Fitness @ 5:00 am -P90X Shoulders & Arms
Thursday -LA Fitness @ 5:00 am - P90X Legs & Back, Ab Ripper X & Swimming
Friday -LA Fitness @ 5:00am -Endurance Ride
Saturday -Run or Bike Ride, P90X Ab Ripper X
If you're following the P90X program with me, do the Ab Ripper routine on your own today
Sunday - Recovery
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