AMS Cyclery & Tri Shop
(512)-296-2696
Servicing the bikes of Round Rock and Pflugerville area
Epic Brick Workout Week 1 at Austin Multi-Sport
by Coach Tom Ruthven on September 14th, 2013

     "Epic Brick" workouts started today,  Saturday's at Austin Multi-Sport.  We are fired up about the next 9 weeks of Saturday training.
      It's awesome that so much sweat and can be caused by one little sheet of paper with a brick workout followed by some TRX Training exercises.    
   Join us next Saturday 8:15am to 9:45am, bring your bike, bike trainer, running shoes, towel, water bottle, and light nutrition.  Free group training!  Call or stop by for special pricing if you need to order a bike trainer.  Here is the complete workout from today, try it for yourself,  however the group training will take you to the next level. 
A. 15' Warm Up on the Trainer the following way: (the little ' is minutes, detail below)
       5' spin
       2' @ 95 rpm  30" ez, 
repeat 4 rounds increase cadence 5 rpm per round 95,100,105,105+
B. Transition to Running Drills
      50 yard distance for running drills, side steps, over/unders, butt kicks, high knees, skips, backwards, and 4 strides.

C. 10" Bike
        3 rounds 90seconds All-Out, 90 seconds recovery.   
Find a gear and cadence that simulates real road conditions.

D.  Run

        3 x 200 meters build to fast 1-3, 200 ez between each

E. 10" Bike
        3 rounds 90seconds All-Out, 90 seconds recovery.   
(You thought you went all-out in the previous set, now seriously crush this with all-out effort.)  Find a gear and cadence that simulates real road conditions.

F.  Run
        1 mile
(first 1/2 mile start strong and build to fastest race pace, finish last 1/2 mile with 100% effort)

G. TRX Training
        TRX Double Leg Crunch (do 20)
         TRX Oblique Hip Drop from Plank (15 per side)
         TRX Hands Free Lunge (30 per leg)
          TRX Atomic Pushup  (maximum possible goal of 20 or more)
DONE!!!!!!!
Coach Tom
Austin Multi-Sport Inc.

  
    


Posted in Cycling, Running, Triathlon    Tagged with no tags


0 Comments

Leave a Comment