AMS Cyclery & Tri Shop
(512)-296-2696
Servicing the bikes of Round Rock and Pflugerville area
by Coach Tom on November 11th, 2013

TRI TRAINING:  Saturday's, one day per Week

DATES:  Saturday November, 16th start day, then each Saturday to December 28th.

TIME: Meets Saturday, 10:15am to 11:30am

AGES: Age 5 and Up 

WHERE: Round Rock, at the Austin Multi-Sport Shop.  Will use trails near the shop for running drills and biking. 

REGISTRATION: $45 per athlete for the 7 weeks, add $10 for additional siblings. (Example a family of 3 kids would be $65 for the 7 weeks.)
****Save by Registering at the Store Location 1011 Gattis School.  Registering online has a processing fee.

Winter Goal:  Keep moving through the Holidays, strong focus on running drills, introduce bike trainers, and TRX Suspension training.

Posted on October 11th, 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. 1
6' 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
      60 yard distance for running drills, side steps, over/unders, butt kicks, high knees, skips, backwards, and 4 strides.
C
Bike
        
1' spin
        2' @ 95 RPM fast 90% of race pace 
        1' EZ spin recover
        3' @ 95rpm Race effort Find a gear and cadence that simulates real road conditions.
        1' EZ spin recover
        2' @ 95 RPM fast 90% of race pace go straight to run.
D.  Run

        30" transition jog
        200 meters strong pace build to fast
        200 meter jog
        200 meters strong pace build to fast
        30" transition jog
E.
  Bike 4 rounds 10' total
       90" @ 95-100 RPM faster than race pace
       1' EZ Spin
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 100% effort.

G
. TRX Training
        TRX Double Leg Crunch (15) then (15) hamstring curls , 2 rounds
         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.




Posted on October 11th, 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
       4' @ 95 rpm  increase cadence 5 rpm per minute 95,100,105+ for the 4'.
       2' EZ
       4' @ 95 rpm  increase cadence 5 rpm per minute 95,100,105+ for the 4'.
B.
Transition to Running Drills
      60 yard distance for running drills, side steps, over/unders, butt kicks, high knees, skips, backwards, and 4 strides.
C.  Bike
       
2' build up spin
        3' @ 95 RPM 90% of race pace 
        1' EZ recover 90rpm
        4' @ 95rpm Race effort Find a gear and cadence that simulates real road conditions.
        1' EZ recover 90rpm
        6' @ 95rpm Race effort
        1' EZ recover 90rpm
        3' @ 95 RPM 90% of race pace go straight to run.   
D.
  Run  12'-15'
        30" transition jog
        10' run fast race pace or above pace.
        4' warm down.
E. 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.


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.
.

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.