Blog
14/08/2013 15:22
Term 3 - Week 3 - Day 4
Day Four: Thurs 15th - (Two hour ride)
Warm up for at least 20 minutes. Intervals x 30 minutes (will be about 6 x interval efforts)
13/08/2013 15:18
Term 3 - Week 3 - Day 3
Day Three: Wed 14th - (2 hours)
TTT – Road Circuit. Medium pace good form.
Try to do floor exercise routine
12/08/2013 15:15
Term 3 - Week 3 - Day 2
Day Two: Tue 13th - (1:30 hour ride)
Warm up for at least 20 minutes. Intervals x 30 minutes (will be about 6 x interval efforts
11/08/2013 15:05
Overview
This is the third week of your Rapid Results Program.
For the third week we are introducing some speed into the legs. I have incorporated shorter faster workouts this week. You will find that your muscles are adapting this week and if you feel inclined protein will be of benefit in repairing the muscles
Term 3 - Week 3 - Day 1
Day One: Mon 12th - One hour ride (if raced or trained in the weekend day off)
Flat terrain easy pace. E2 heart rates at a faster cadence of 90 – 110 rpm.
Try to do core floor exercise routine.
09/08/2013 20:23
Term 3 - Week 2 - Day 6
Two hour ride
Warm up at least 20 minutes.
Special Workout #2 – (Acceleration).
Execute 4 efforts, take minimum 5 minutes recovery between efforts
Warm Down
08/08/2013 18:00
Fantastic effort this week girls, (proud of ya) we are on track keep up the great work, consistency and perseverance.
Term 3 - Week 2 - Day 5
Fri 9th
One hour ride
Flat terrain easy pace. Comfortable cadence. ( recover )
TRY TO DO CORE WORKOUT
07/08/2013 17:00
Term 3 - Week 2 - Day 4
Thur 8th
One & Half to Two hour ride, get to training promptly please as we have a lot to do today.
Lake Rd - Kainui Rd Hill
Warm up minimum 20-30 minutes. One hour of SE grade 2 (see SE2 on the info sheet) including recovery time (should be about 3-5 efforts depending on climb)
06/08/2013 18:00
Term 3 - Week 2 - day 3
Wed 7th
Bring your power wheels to school
Day Three: TTT – Road Circuit. Medium pace - good form. comfortable cadence.
Post Ride: Floor exercise routine (core)
05/08/2013 20:08
Term 3 - Week 2 - day 2
Tue 6th
Day Two: One hour and a half ride -(Special Workout #1 (Short Climb - Exhaustion)
Warm up for at least 20 minutes. Execute 4 efforts, take minimum 5 minutes recovery between efforts.
04/08/2013 19:16
Term 3 - Week 2 - day 1
Monday 5th
Overview
This is the second week of your program. For the second week we are concentrating on shorter strength efforts that are more explosive. You will find this hard on the muscles and I recommend supplementing your diet with protein again this week.
Day One: One hour Ride or Day Off
Wind trainer or flat terrain easy pace. E2 heart rates (120 - 130) at a low strength-building cadence. Cadence of 60-80 rpm. Try to do floor exercise routine (core). Be ready for tomorrow
Blog
12/09/2013 18:04
Well what a massive week, physically and emotionally. Seems like a little bit of deja vu, with injuries and accidents and weather.
I want to encourage the team by saying that you are looking fantastic on the bikes with a great attitude to training and are doing all that I would expect...
04/09/2013 14:18
We are into the home straight as far as A team training goes. Well done to the whole training squad including Sophie and Grace. It feels weird to see you riding with another team because I consider you to be mine and are a little possessive of your skills. The effort and progress you have all made...
25/08/2013 15:39
This Weeks Overview
Prepare for a hard week. Everyone is required to attend the Tuesday and the Thursday sessions, Rain or shine we will be heading out to Boyd Rd to complete 2 (approx 20 min) individual TTs. This is part of the pre selection testing so all results will be...
23/08/2013 15:14
Day Six: Length of ride your call do more kms if you feel good.
Warm up at least 20 minutes.
2 x RPM effort. That is 2 x 20min high cadence (100 to 110), low resistance - stroke control
Warm down 40 minutes to an hour.
18/08/2013 16:26
Day Five - Fri 24th
One hour ride, flat terrain E2 pace. Comfortable cadence.
Try to do floor exercise routine
18/08/2013 16:19
Day Four - Thur 22nd Be Prompt - If raining Watt Bikes for HK, GA, VC the rest will be doing the 10k test in the gym my 10k test (bring your bikes)
Well done Victoria today she set a new 10k record check out the results - (freakin! well done)
Two hour ride. Warm up for at least 20 minutes. Execute...
18/08/2013 16:18
Day Three - Wed 21st
Sunshine Room 10km Test
18/08/2013 15:59
Day two: Tue 20th
Two hour ride - Supra-Threshold power increase your speed, ability to tolerate higher loads of lactate and bring your to a finely tuned peak. These will serve as great microcosm of a time trial,
A- take the first 2 min to get up to speed
B- hold a steady rhythm at...
18/08/2013 15:55
Day One: Mon 19th
Flat terrain E2 pace. Comfortable cadence. Try to do core floor exercise routine
15/08/2013 15:27
Term 3 - Week 3 - Day 5
Day Five: Fri 16th - (One hour ride)
Flat terrain E2 pace. Comfortable cadence. Try to do core floor exercise routine
