1 hour spin, easy, recovery pace.

1 hr 15 min
Very easy spin
Recovery
One glove for the King of pop.

4 hrs total

A.
Bike VO2 max and Max Power Race Simulation Intervals

1 hr 40 min:
3 x all-out 200 meter uphill sprint (7% grade) w/1 minute recovery between
Ex ride to another mellower hill. . .
5 x 2 min. VO2 max intervals w/all out sprint at end of each
2 x all-out uphill sprint (same as first 3)

THEN:
10-1 pushups/pullups

THEN:
Tempo ride back to base

B.
2 hrs 20 min:
Carried 65 lbs to park (14 min)
TRX/med ball circuit
-TRX: core essentialss A and B all x 10 reps for max speed/power

20 lb db + 10 lb chain:
10 x SA bent over row
10 x SA high trap row (watch your nuts)

+ (all x 10 reps max speed/power)
-TRX postural squat
-TRX ham/hip
-TRX mountain climber

THEN:
25 lb med ball partner throws (all x 5 reps)
-sumo squat underhand fwd throw
-sumo squat underhand bkwrds over head throw
-lateral toss (both sides)

10-1 pushup/pullup

Repeat med ball circuit


Walked gear home (50 lbs)

2 hours 20 minutes

Bike vert total: 2200 feet

Stairs vert total: 480 feet

12 min. Warmup

2 x 20 min. Climbing (on bike) at tempo HR/wattage

4 x stairs carrying bike (120 vertical feet per trip up stairs)

-varied bike carries:

-overhead

-zercher carry

-side carry

THEN:

Rode to park:

10-1 pushup/pullup for time

Rode home.

Wow, that was a humdinger.

Give it a shot.

NOTES:

*Training has now moved into a maximal-effort/maximal power/speed development phase in anticipation of entering the final stages of preparation for competition. It’s a bit late in the year for this given that most bike racers in California have been at it since January, but this training program has been geared towards goals later in the year.

*Stairs following the climbing workout on the bike is meant to simulate the challenge of having to push or carry the bike during mountain bike races. Which inevitably happens. One of the training objectives on the plate here is a 12-hour mountain bike race in late August. We didn’t give the stair work a shot without first taking time to build joint integrity and strength in connective tissue as well as knee/hip stability through exercises on the TRX and with KB’s, DB’s, and sandbags.

*bike carries are an effort similar to carrying any heavy, awkward object or a Farmer’s Walk or Suitcase with dumbbells, sandbag, KB, etc. Except you don’t have to carry any extra equipment with you (save a pair of running shoes or trainers). Just get off your bike and carry the thing. It’s a hell of a workout. The hardest carry to execute is the overhead carry where you push press the bike overhead so it’s horizontal then hold it overhead with your arms extended while you walk up the stairs. Guaranteed to have sweat pouring down your face by the end of the workout.

ON A MORE GENERAL NOTE: these workouts are posted here to give you a glimpse into our applied science experiment—combining the latest, most cutting edge Functional Strength Training principles with periodized training for competitive cycling.

But they’re also here to inspire you and to help you realize that you don’t need a gym or much in the way of special equipment to get fit. Be creative, work with what you have, and if you need something, try to make it yourself.

There’s not much in the way of cycling/endurance sports specific Functional Strength Training information out there. Our experience has been that FST will give you a discernible edge over anyone who is just riding their bike for training. A big edge.

1 x 10 (x 300 meter) all out sprints on the bike.

3 minutes recovery between sprints, very easy pedaling.

Focus on form.

Maintain intrathoracic pressure.

Channel power through core.

Focus on leg speed, front to back weight distribution, and side to side balance.

Channel all effort into generating as much force as possible.

Drill it.

www.drillit.tv

6 hours 15 minutes

100 miles on single speed road bike--46x16 (35 miles at race pace on Montrose ride--see below for details)
100 pullups
100 pushups

All of the TRX work and FST seems to be radically accelerating my cycling fitness. Did this coming off a week of travel with very limited miles.

Had never done 100 miles on single speed road bike prior to this ride.

Had definitely never done a century with 100 pullups and 100 pushups tossed in at the 95-mile marker.

Felt good, drilled it on Montrose ride section of ride (race pace group ride w/about 200 cyclists, about 35 miles of the ride) and achieved a personal best 3rd at finish (for this year).

Why IYW? Impose Your Will. A favorite of MMA announcers and a good reminder to push beyond your limits to see what's on the other side.

2 hrs 15 min total

Overview:
Bike intervals + FST

Ride:
15 min warmup
3 x 8 LT on climb w/varying grade w/3 all-out VO2 max attacks per interval (9 VO2 max intrvls total w/in 3 LT intrvls) w/no recovery after intrvls (goal: maintain hard LT effort after each attack)
15 min cooldown

Immediately following:
Park FST:
ALL EX X 15/(per side if Single Side movement)
TRX postural squat
TRX offset atomic pushup/oblique crunch (ouch!)
TRX abducted pike
TRX pike
TRX piked pendulum
TRX windshield wiper leg raise
TRX leg raise
TRX situp
TRX low row
TRX 45 degree row
TRX supine bicycle
TRX kneeling rollout
TRX high rotation
TRX low back
TRX reaching V sit

TRX shoulder complex (T, H, W, Y, A) ALL X 5 CONTINUOUS ONE CIRCUIT

BETWEEN TRX SETS, NO REST:
-10x15 pushups (varying: normal, feet elevated on picnic table bench/decline)
-SL balance RDL
-Bench jump plyo
-x 3 suitcase bike carry (per side)

10-1 pullup
Between pullup sets:
3 x TRX sprinter's start 5 reps each side
1 x 10 BW jump squat
2 x 5 per leg SL balance BW RDL
1 x TRX ham/hip superset 15 reps each

Rode home (10 min)

Props to Rebecca Sweeney for drilling it. Now we have to give it a try. . .

Recovery climbing

2 hours
2600' vert
One police crime scene
Two riders totally dedicated to honoring Coach

In a time crunch today, had to grab two micro workouts. Wasn't near a traditional pullup bar. Luckily you don't need one to do pullups.

I used the crossbar on a swingset at a park i drove past in the morning and some monkey bar type handles on the play equipment at a different park i drove past in the afternoon.

Pullup bars are where you find them. All you need is the ground for the rest of this workout.

Short, sweet, does the trick in a pinch. Give it a shot as a single workout or split it like i did into AM and PM workouts that fit into aporias in my day:

AM:
10-1 pushups and pullups (continuous circuit, no rest)

PM:
10-1 pushups/pullups/bodyweight squats as continuous circuit, no rest

My time for PM workout: 8 minutes 20 seconds

You can probably beat that time. So drill it then post your time to comments.

A big Drill It shout out to Geoff Vontz. In 6 months of dedicated training and diet modification Geoff has dropped a whopping 38 pounds.

Staying in shape when you're already in shape is easy. Building the habit of training and eating right as a 36-year-old father of three running your own business is a monumental task--and his wife, Angel, has followed in his foot steps, too.

Congrats, Geoff and Angel, you're an inspiration to us all! Way to drill it!

10-1 Circuit the following:

Xover lunge
Bw squat
Pullup
TRX Pushup
TRX Oblique crunch
TRX Piked pendulum
TRX rotating oblique plank
TRX SA High bi curl
TRX SA high reverse curl
TRX High rotation
TRX Postural squat
TRX rotating reverse turnaround
TRX SA row
TRX Supine pullthrough
TRX Kneeling rollout
TRX Windshield wiper
TRX Leg raise
TRX V up
TRX situp
TRX SL squat
TRX Sprinter's start (plyo)
TRX ham
TRX hip
TRX muscle up prep

12 min warmup
18 min cooldown

30 min workout:

10-1 circuit the following:
Pullups
Pushups
Lateral lunges
TRX 45-degree low row
TRX pike
TRX ham
TRX hip

Here's what goes on the road:
-TRX
-Nike Air Free (flexy, ez to stuff in a pack)
-Camelbak (no bladder, just for carrying gear)
-Specialized S-Works bike shoes (with boa lacing--perfect fit for my feet) and Time pedals (to throw on any bike i end up riding. . .)

That's it.

1 hour 15 minutes total

Done in the rain during a tornado watch while on the road traveling.

(done as circuit w/no rest)
15 min warmup on single speed road bike

THEN:
10-1 pullup/incline pushup/lateral lunge (10-1 both sides)/stepup (10-1 both legs) on 2 foot high bench

THEN:
(without rest as continuous circuit)
10-1 TRX postural squat/hanging leg raise

+ TRX shoulder circuit (4 movements x 5 reps per movement, consecutively)

AFTER:
15 min. Tempo on bike back to HQ.

Travel should never be a training limiter.

1 hr 53 min

12 min: humped 15 lb kb, 8lb med ball, trx to park

THEN:
(as circuit, no rest)
10-1 pullup +
10-1 plyo situp med ball partner throw +
10-1 45-degree plyo row with grip release/catch


Immediately following:
(as circuit, no rest)
1-10 pushup/assisted dip/pullup

Immediately following:
(all TRX ex. X 15/per side on SS ex.)
TRX core essentials A and B w/suspended movements 1st (ouch)
+
TRX postural squats
+
TRX low row
+
TRX high biceps curl
+
TRX SL chest press
+
TRX high reverse curl
+
TRX iron cross

*while one partner was on TRX, other did following ex. For same time interval:
-kb swings (3 sets)
-kb SA back and forth rotational swing while walking (3 sets)
-med ball rotating lunges
-plyo pushups
-pushups
-kb farmer's walk
-SA kb high trap pull
-SL RDL
-SA kb RDL

The insane Kasemeier subject hit 10 x 2 minute VO2 max intrvls prior to hitting this workout. Chapeau.

Humped gear home.

The end.

TRX Twin Towers Workout Part 2. . .

Cause for Alarm demonstrates the Sandbag Plyo Trap High Pull—note the grip release/catch at the top of the movement, the RDL/sumo squat hybrid at the bottom of the movement, and how hip flexion drives the upward portion of the movement.

Give it a shot. It’s a good one—all body humdinger that works grip strength as well. Whoo-hooo!

Here’s everything you need to destroy yourself, any day of the week. Load up a pack with these goodies, you’re always ready to rock—at home, at the local park, wherever.

1. TRX Suspension Trainer

2. 30 lb Sandbag

3. Garmin Edge 705 HRM/GPS/altimeter

4. 15 lb KB

5. 5 lb DB’s

I recommend a sturdy pack with an internal frame for carrying all of this jazz. Mine is 15-year-old Lowe. Could be better, but works well enough for my purposes.

I leave this baby loaded next to the back door of my house. When it’s time to train, I don’t need to worry about where I put everything away. It’s in the pack, ready to go. If I need to swap gear (say, my 50 lb sandbag for my 30 lb sandbag or a med ball for the KB or 20 lb DB’s for the 5 lb’ers), I handle it immediately following my workout so it’s ready to go the next time I train.

When I travel, I take the TRX, truly the ultimate fitness tool for training anywhere. If I had to pick just one item to train with, it would be the TRX. It’s that good, that portable, and that easy to set up anywhere. Now when I travel for work or pleasure, I never have to miss a workout.

To score your own TRX, go to www.fitnessanywhere.com and enter ‘VONTZ’ in the affiliate code box at checkout for a free gift.

Whatever you do, Drill It!

Andrew

Remember, enter ‘VONTZ’ in the Affiliate Code Box at checkout at www.fitnessanywhere.com to receive a free gift.

At the bars.

Dedicated to the courageous service and warrior spirit of Lt. Col. William R. 'Rich' Higgins.

A
2.5 hours
(2300 feet climbing total)
-30 min. W/u w/1 k climbing
-10 min. Seated high rpm LT climb interval
-HR was elevated +10 bpm
-12 min. Standing climb intrvl.
-descent, high rpm spinning, cornering/technique work
-had to be careful lots of sand
and rocks on road from recent
Rainfall
-20 min. Fla/rolling, LT intervals w/trackstand recovery at stoplights (4 stops)
-8 min. Standing LT climb, 3% to 9% variable grade, shot for 80 rpm's
-2 min. Flat recovery

THEN
10-1 pushup/pullups/dips on monkey bars
-30 pu/pu in sets of 5

THEN
20 min. High rpm spin, tempo to LT

Workout 2
1 hr 30 min

Humped:
30 lb sandbag
15 lb KB
2x5 lb db's
TRX

To park

10-1 pu/pu, no rest

THEN
(all TRX exercises x 15 per ex./side unless noted; speed/power emphasis, shortest time possible)
TRX core essentials A and B (12 ex. Total) +
-postural squat
-high row
-low row
-chest press 45 degree

-SA bi curls (x 5 per side)
-high bi curls (x 10)
-high bi reverse curls (x 10)

Following exercises completed by resting partner, time=duration of partner on the TRX's set

-alternating SB shoulder
-RDL (x 3 sets)
-SA RDL
-SA SB row
-SB row
-SB trap pull
-SB trap pull clean catch
-KB overhead swings
-SB farmer carry (alternating carrying arm)
-5 lb DB shoulder/rotator cuff complex (5 movements x 10 reps per)
-SB stepup on picnic table, alternating leg/shoulder)

Humped gear home.

The end.

The TRX lets you take your workout with you, anywhere. So why not take that workout to the top of a mountain after a leg-searing lactic threshold effort on the bike?

2 HOURS TOTAL

(15 MIN): Rode to Griffith Park
(10 MIN): approx 300 watt avg standing high rpm (shot for 80) to top of closed climb

Circuit:
-trx piked pendulum/oblique crunch superset 10 reps each/side
-*bike carry (22 lbs)
-trx leg lift/situp/scissor kick all x 10 reps superset
-bike carry
-trx high row thumbs up/thumbs down/chest press/palms up row/iron cross fly (all x10)
-fence climbing
-trx ham/hip/ham bicycle (all x10)
-bike carry

*BIKE CARRY: pick up bike by top tube, carry overhead, in curl position, or pass around body while walking.

-Then rode to base of climb,
(12 MIN): Climbing, alternated 100% attacks (4 each) to top (12 minutes)
-high rpm spin/descending/cornering skills work to west. Ave. Entrance

(14 MIN)-high rpm seated LT climb to observatory w/100% attack at top (ouch legs on fire)

-high rpm descent, descending/cornering work
(2 min): vo2 max interval on Los Feliz
-high rpm tempo home (100-120 at tempo to LT pace)

Remember, if you want to try the TRX, go to www.fitnessanywhere.com and enter 'VONTZ' in the affiliate code box at checkout for a free gift.

BEHOLD THE TECHNOVIKING!

He will destroy you--with PLUR. Behold, the TECHNOVIKING.