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Spicy vegetable & quinoa laksa

Spicy vegetable & quinoa laksa

60 minute session 6

60 minute session 6

60 minute session 5

60 minute session 5

60 minute session 4

60 minute session 4

60 minute session 3

60 minute session 3

60 minute session 2

60 minute session 2

60 minute session 1

60 minute session 1

Monday  Swim: 60min aerobic endurance/technique  Tuesday  Rest  Wednesday  Swim: 30mins technique Run: 60min intervals   Thursday  Bike: 60min turbo or rollers, working on cadence and pedalling  Friday  Run: 45mins steady  Saturday  Swim: 30mins technique Bike: 90min hilly ride  Sunday  Bike: 2hrs long ride, steady, with 15min run off bike

Monday Swim: 60min aerobic endurance/technique Tuesday Rest Wednesday Swim: 30mins technique Run: 60min intervals Thursday Bike: 60min turbo or rollers, working on cadence and pedalling Friday Run: 45mins steady Saturday Swim: 30mins technique Bike: 90min hilly ride Sunday Bike: 2hrs long ride, steady, with 15min run off bike

Turbo trainer 2x20 min spin  Warm-up  10mins progressive.  Start easy and build so that, by the end, you’re sweating and just a couple of clicks below your effort level.    Main set   2 x 20mins with 5mins recovery.  In race position, ride at your maximum sustainable pace/power for 20mins.   Spin easy for 5mins and then try to replicate. Note down distances, average power and average heart rate for comparisons to later sessions.     Cool-down  5mins easy spinning.

Turbo trainer 2x20 min spin Warm-up 10mins progressive. Start easy and build so that, by the end, you’re sweating and just a couple of clicks below your effort level. Main set 2 x 20mins with 5mins recovery. In race position, ride at your maximum sustainable pace/power for 20mins. Spin easy for 5mins and then try to replicate. Note down distances, average power and average heart rate for comparisons to later sessions. Cool-down 5mins easy spinning.

Minnesota Winter Chili

Minnesota Winter Chili