TOUR DE FRANCE TRAINING 10: FOR LANCE AND CADEL AND THOSE WHO HAVE FALLEN OFF THE BACK

Lance and Cadel and some of the other favorites have plummeted from contention like stones dropping through water while the fragile Andy Schleck has soared (let's hope he doesn't trip while securing his shoes or something, that looks like a brittle body). No matter, the soap opera is on and you can still continue to cultivate functional fitness for your century, race, group ride, or personal satisfaction. You don't have to have Paris in mind to DRILLit towards your personal podium.

So today's workout:

Do this DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE then hit:
10 x 2 minutes VO2 max efforts (preferably uphill, on flats if necessary/lacking hills). That's as hard as you can possibly go for 2 minutes straight per interval without blowing up, shoot for a cadence of 90, recover for 2 minutes between each interval with an easy high cadence, low intensity roll back to your starting point.

THEN:
Immediately following ride, one time through this circuit, 10 reps per movement
TRX Mountain Climber
TRX Atlas Lunge (L)
TRX Atlas Lunge (R)
TRX Xover Lunge/Side Lunge Combo (L)
TRX Xover Lunge/Side Lunge Combo (R)
TRX Hamstring Bicycle/Hip Press Combo
TRX Low Back
TRX Atomic Pushup with Pike
TRX Pendulum
TRX Low Row

Live Alive.
Drill it.

www.andrewvontz.com
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