AMS Cyclery & Tri Shop
(512)-296-2696
Servicing the bikes of Round Rock and Pflugerville area
Epic Brick Workout Week 2 at Austin Multi-Sport
by Coach Tom on September 21st, 2013

 "Epic Brick" workouts continued today at Austin Multi-Sport Inc.  Saturday's this Fall.   Congratulations to the new and returning athlete's on a great workout.  
      
   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. 16' Warm Up on the Bike Trainer
 the following way: (the little ' is minutes, detail below)
       4' spin
       3' @ 95 rpm  1' ez,  repeat 3 rounds increase cadence 5 rpm per round 95,100,105+
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' @ 95 RPM 90% of race pace 
        1' EZ recover
        4' @ 95rpm Race effort Find a gear and cadence that simulates real road conditions.
D.  Run
        30" transition jog
        6' run building each minute to race pace
        30" transition jog
E. 10" Bike

       3' @ 100 RPM light load flush the legs out.
       1' EZ Spin
        6' Best Effort 90 to 95 rpm   go all in, last bike of the workout
    (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  or 6 to 8 minutes run, build to fast 10k pace, be very aware of forward lean, center of mass,  stride rate.  Fast last 1/2 mile with best form.

G. TRX Training

        TRX Double Leg Crunch from elbows  (do 20)
         TRX Oblique Hip Drop from Plank from elbow (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.
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