Article archive
12/08/2013 07:00
Week 3 Starts
- Liz Thurday 15th
11/08/2013 15:05
Overview
This is the third week of your Rapid Results Program.
For the third week we are introducing some speed into the legs. I have incorporated shorter faster workouts this week. You will find that your muscles are adapting this week and if you feel inclined protein will be of benefit in...
09/08/2013 20:23
Term 3 - Week 2 - Day 6
Two hour ride
Warm up at least 20 minutes.
Special Workout #2 – (Acceleration).
Execute 4 efforts, take minimum 5 minutes recovery between efforts
Warm Down
08/08/2013 18:00
Fantastic effort this week girls, (proud of ya) we are on track keep up the great work, consistency and perseverance.
Term 3 - Week 2 - Day 5
Fri 9th
One hour ride
Flat terrain easy pace. Comfortable cadence. ( recover )
TRY TO DO CORE WORKOUT
07/08/2013 17:00
Term 3 - Week 2 - Day 4
Thur 8th
One & Half to Two hour ride, get to training promptly please as we have a lot to do today.
Lake Rd - Kainui Rd Hill
Warm up minimum 20-30 minutes. One hour of SE grade 2 (see SE2 on the info sheet) including recovery time (should be about 3-5 efforts depending...
06/08/2013 18:00
Term 3 - Week 2 - day 3
Wed 7th
Bring your power wheels to school
Day Three: TTT – Road Circuit. Medium pace - good form. comfortable cadence.
Post Ride: Floor exercise routine (core)
05/08/2013 20:08
Term 3 - Week 2 - day 2
Tue 6th
Day Two: One hour and a half ride -(Special Workout #1 (Short Climb - Exhaustion)
Warm up for at least 20 minutes. Execute 4 efforts, take minimum 5 minutes recovery between efforts.
05/08/2013 07:00
Week 2 Starts
- Liz Thursday 8th
04/08/2013 19:16
Term 3 - Week 2 - day 1
Monday 5th
Overview
This is the second week of your program. For the second week we are concentrating on shorter strength efforts that are more explosive. You will find this hard on the muscles and I recommend supplementing your diet with protein again this week.
Day...
03/08/2013 16:14
Term 3 - Week 1 - Day Seven
Sunday 4th
Wind Trainer or Road - One hour ride flat terrain easy pace. Spin legs at about 90 - 100 rpm
Do not ripe your legs up today we want fresh legs for Tuesday - (very tough session)
Satudays Training Ride
Great Training Ride on Saturday with team Arcus....
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