Week 2 according to E.

Monday – 4k run
Tuesday – 30 min. swim
Wednesday – 45 min. bike in the morning and weights in the evening
Thursday – off
Friday – 4k run
Saturday – 45 min. bike
Sunday – 4k run

Saturday or Sunday 30 mins swim


Bike workout – these will be the same this week as what we did on Saturday. For the moment, I want you to become a bit more efficient and comfortable on the bike before we put you through tougher workouts.

5 minutes easy spin w/up
go up to a harder gear
30 seconds at a higher cadence and rest for 30 seconds repeat 5 times
one legged drills – 15 sec each side and then 30 seconds quick spin – 5 sets
easy spin for 2 minutes
go into your middle ring and find a gear you can pedal for 15 minutes – this is NOT to be an easy gear to push through
easy spin in a easy gear for 3 minutes
one legged drills - 15 sec each side and then 30 seconds quick spin – 5 sets
10 seconds at a higher cadence and rest for 20 seconds repeat 5 times
5 min. easy gear for cool down

points to remember – cooling down spin is very important…lets your legs relax after your workout
focus on keeping your left knee in
focus on a smooth pedal stroke – push down with the balls of your feet, scrape the mud off your shoes across the bottom and kick yourself with the heel as you come around