I don’t know about you guys but I had a blast Saturday at the Spring Fling. The conditions were sloppy but the costumes were fabulous!
I apologize for the late post about Midgets! I had it all put together with the pictures and never made it public.
There are quite a few of you who will be doing summer training so I wanted to post some training with strength to get you prepared for practice sessions. If you aren’t doing summer training, the training plan will be perfect for you too but it will prepare you for your own training/mountain biking/track.
Training Plan
Monday – On beautiful days like this you should get out for a run or a bike ride, think 60 minutes. If you did something hard yesterday then do this at a moderate effort. If you did something easy yesterday, add some quick parts or sprints.
Tuesday - strength (below)
Wednesday – It’s the middle of the week and a good day to get out for something long if you can. Track practice or a bike ride/race or another sport would be perfect!
Thursday - Strength
Friday – There is a Friday Night Skate race at Hardwood. This is NOT SOD but just a fun race If you can make it. Small races like this a a good way to get in some awesome intensity and have fun too.
Saturday – I wont be with the team on Saturday but I will let you know when I have more info!
If you are not going to the activity then Go long! Go for a 2 hour hike with your friends or family!
Sunday – Intervals/speed/hills. Challenge yourself and do something hard. Even if you are feeling lazy, do some hills…even if you do them slow they will push you.
Strength
**Warm up: 10- 15 min Jog or bike**
Make sure your getting in a good warm up!
Do each 2-3 times
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Reps
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Exercise
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Example
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30 sec
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High Knee (on the spot)
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10 each side
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Dynamic Lateral Lunges
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https://www.youtube.com/watch?v=FUX6Pz8vV0s
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20
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Bunny hops
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15
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Chair (or bench) Dips
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https://www.youtube.com/watch?v=dl8_opV0A0Y
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15-20
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Speed skaters
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https://www.youtube.com/watch?v=s82GSHiJk1M
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10-15
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Explosive Push ups
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10-15
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Squat Jumps
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30 Sec each side
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Side Plank
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6 per leg
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Split squat jumps
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https://www.youtube.com/watch?v=CK7xI0wa04g1 min rest
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60 seconds
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Plank
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60 second
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wall sit
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