Можешь выложить тренировки на трейнере?
Тренировки:
Типичная неделя матра:
24-Mar Run 30m easy run outside
25-Mar Strength 1h15m same as last week - after wu, 6 x 100m walking lunges, 6 x 30 sit ups, 6 x 40 combination - lunge+ squats, 6 x 30 side to side, 6 x 40 step raises, 6 x 20 "knife", cd and stretch well
26-Mar cycling 1h15m trainer - raise front wheel by 10-15 cm - wu 5', 5 x 30" high cadence r30", 3 x 1:30' over 120 rpm, 3 x 3' over 110 rpm, 3 x 4:30' over 100 rpm, 3 x 6' over 95 rpm all above 380w r1', cd
27-Mar Run 30m-40m easy run
28-Mar Strength 1h last time - same as on Monday
29-Mar Cycling 1h15m-1h30m strength on slanted trainer - wu 5', 5 x 30" high cadence r30", 3 x 1:30' 75 rpm, 3 x 3' 70 rpm, 3 x 4:30' 65 rpm, 3 x 6' 60 rpm, all over 340w r1', cd
30-Mar Day off or easy spin outside
Первая неделя апреля :
31-Mar Run 1h-1h15m very easy run - try to keep hr as low as you can, try to stay hr<130 bpm. can you?
it's time to get back in the saddle - specific training for end of May races
01-Apr Cycling 1h15m-1h30m tempo on trainer @ flat - wu 5', 5 x 30" max cadence r30", 1st set - 35' as: 5 x 5' - start @ 70 rpm and raise 10 rpm every 30" up to 120 rpm and then down again - keep the whole thing above 350w r2' @ 280w, 5' easy spin for full recovery, 2nd set - 25' as 5 x 4' 85-95 rpm over 350w + 1' over 300w, cd and stretch well
02-Apr Cycling 1h30m training on tired legs from yesterday - try to keep same practice @ same power.
03-Apr Cycling 1h30m very easy spin outside power<240w
if you can't, go for an easy run only
04-Apr Strength 50m strength endurance - wu 5' easy run + 5' moderate effort, 5 sets as: 1' fast squats + 1' sit ups + 1' jump up/down bench + 1' plank + 1' fast run rest 1' between sets, cd and stretch well
05-Apr Cycling 2h can you ride outside
06-Apr Cycling 2h-2h30m technical ride outside
________________________________
wu - разогрев
30"-30 секунд
1'-1 минута
r-отдых между сетами
если есть вопросы - спрашивайте
Language:
