Trainer Time

Though the winter here in Chicago has been without snow (no those couple days of flurries don't count as snow to me), and the temperatures haven't been horrible, but I do think there is a lot to be said for putting in specific workouts indoors on a trainer.  I'm pretty fortunate to be able to complete my workouts based off of power.  If you don't have a power meter you still get a great workout, so get on your trainer and you'll be glad once you head  back outdoors to ride.  The crazy thing is that in 3 months we should be able to be riding outside once again...and we'll surely have days to get outdoors before that as well.

This morning was solid as I had some L3 Endurance athletes get their cycling workouts done along with me.  The cool thing is that there were 4 different workouts going on at the same time, and everyone was putting in a solid effort...so here are some samples of the workouts:

Power Based #1

15' warm up to 70%

• 7’ @ 70%

• 3’ @ AT
• 8’ @ 80%
• 2’ @ AT
• 5’ @ 75%
• 2’ @ AT
• 3’ @ 90%
• 5’ @ 85%
• 1’ @ AT
• 1’ @ 75%
• 3’ @ 80%

Cool Down

Power Based #2

15' warm up t0 70%

• 2 times through the following with 3’ rest between sets:
o 5’ @ 70%
o 1’ @ AT
o 4’ @ 80%
o 2’ @ AT
o 4’ @ 80%
o 1’ @ AT
o 5’ @ 70%

Cool Down
Trainer Set (if you don't have a power meter, but still want a great workout)   15' warm up   4' @ Big Chain Ring in the front, biggest (easiest) cog on your cassette 1' @ Big Chain Ring in the front, smallest (hardest) cog on your cassette 4' @ Big Chain Ring in the front, 2nd biggest (2nd easiest) cog on your cassette 1' @ Big Chain Ring in the front, smallest (hardest) cog on your cassette
4' @ Big Chain Ring in the front, 3rd biggest (3rd easiest) cog on your cassette
1' @ Big Chain Ring in the front, smallest (hardest) cog on your cassette

4' @ Big Chain Ring in the front, 4th biggest (4th easiest) cog on your cassette
1' @ Big Chain Ring in the front, smallest (hardest) cog on your cassette

4' @ Big Chain Ring in the front, 5th biggest (5th easiest) cog on your cassette
1' @ Big Chain Ring in the front, smallest (hardest) cog on your cassette

4' @ Big Chain Ring in the front, 6th biggest (6th easiest) cog on your cassette
1' @ Big Chain Ring in the front, smallest (hardest) cog on your cassette

4' @ Big Chain Ring in the front, 7th biggest (7th easiest) cog on your cassette
1' @ Big Chain Ring in the front, smallest (hardest) cog on your cassette


Cool Down

It's great to be able to put in the time when there are motivated athletes also working along side of you.  If you're interested in joining us for some of these morning rides just let me know, we do have some more roon to add a couple of more people.  L3 Endurance is also hosting some free group training sessions for people who are looking to get involved with a fantastic group of athletes.  For more information check out their website or email Rick @ L3Endurance . com

And no matter what make sure you're taking care of  your body from the training you're putting in, stretching (which I know I don't do enough of), rolling (ok I should do that more too), nutrition (I'm pretty good with this), and compression gear too.  I wore my Zoot compression tights to bed last night and my legs felt fresh and ready to roll this morning.