Join Date: Nov 2005
Location: Orange Co., CA.
Bikes: Stumpjumper, Giant OCR3 (single mom, remember?)
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Here's a good C/V routine which will also work on your lower body strength and endurance. For upper and core, seek help of a Personal Trainer to learn to do these properly.
My interval training routine:
Warm up on the rower for 10 minutes. Use an underhand, low row for 25 reps., another 25 doing a bicep curl. Overhand grip for 50 reps. Put the handle in the right and then left hand (hold handle vertically and pull to right of ribcage for 25 reps. and then left of ribcage for 25 reps) and then overhand grip and pull high (aim for your chin ).
Treadmill: 2 min. warm up. Incline to 10. 3.7 power walk. Speed to 5.7 and incline at 1 and run for 8 minutes. Ramp up incline to maximum (usually 15), speed at 2.9 and do travel lunges for 5 min. 2 min. cool down.
Elliptical with Nordic Track: Start at level 7 for one minute, nothing lower than 155 SPM (strides per minute), level 8, >150 SPM, level 9>145, level 10>135, level 11>130, level 12>120, now go backwards to level 7 and repeating the necessary SPM. Repeat this routine for a total of 4 times (up, down, up, down =4)
Recumbent bike (targets hamstrings more than upright): Start at level 3 for 1 min. Go up to level 6 and try to stay at nothing less than 105 RPM's for 3 min. Go down to level 3 and "spin out" as fast or slowly as you like and repeat.