Beastly Brick Workouts

December 13, 2016

Mike Ricci


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Workout #1by Coach Jim Hallberg

For a winter time bike trainer workout, que up a good movie or Tour de France video, or anything else that gets you going for 2 hrs and follow this:

Start with a 20 minute spin in Z 1-2.

Hop off the bike and do 3 sets of 10 reps of 1 arm and 1 leg exercises. (example:  alternate between squats and bench press, or reverse lunges with weights and push ups).

Once the 3×10′s are done, hop back on the bike.

20 minutes either in Z 3, or 5 minute hill climb simulations on the trainer.  Cadence 70-80rpms @ 85% FTP or Z 3 with 3 minute spin in between. Repeat until 20 minutes is up.

Hop off and choose 2 NEW exercises 3 sets of 10 reps.  (example:  alternate between weighted fast switch leg step ups and pull ups).

Back on the bike for another 20 minutes, this time every 5 minutes build the intensity. From Z 2-4, not going above 100%FTP, but ending with the last 5 minutes at 100% FTP; or just simple gear change while maintaining  the same effort.

Hop back off the bike for another set of arm and leg exercises. (example:  hamstring curls or straight leg dead lifts to engage glutes and hamstring, and dips off a chair or bench).

Hop back on the bike, 20 minutes in Z 3.

Then cool down!

Workout #2

by Coach Brad Seng

For a run workout, try the Mona Fartlek (named after Steve Moneghetti, Australian Olympian)

WU: 15-20’ with several strides at the end

MS: 2 x (90’’ fast/90’’ easy). 4 x (60’’ fast/60’’ easy). 4 x (30’’ fast/30’’ easy). 4 x (15’’ fast/15’’ easy).

CD: easy 10-20’ jogging

Coach Mike Ricci is the Founder and Head Coach for D3 Multisport.  His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.

Coach Mike is a USAT Level III Elite Certified Coach, Ironman University Certified Coach, and Training Peaks Level II Certified Coach. He was honored as the USAT Coach of the Year.

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