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Week 8 - Weekend Workouts

by Coach Seiji

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Saturday's workout is a zone 1-2 easy cardio workout. This is a low intensity workout. The goal of this workout is to allow your body to dictate which zone you train in. This is intended to be a recovery and aerobic maintenance workout.

Sunday is always reserved for riding but for those of you who cannot ride, enjoy the higher intensity Zone 3 cardio workout. Sunday is a Break Through (BT) workout which means it is the most important workout of the week.

Saturday
Bike: Cycling: Easy Ride
Planned Time: 00:60:00

Workout Description:
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Alternate Workout:
Run: Running: Easy Run
Planned Time: 00:40:00

Workout Description:
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 15 seconds. Goal is 22 or higher. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Alternate Workout:
Row: Rowing: Easy Row
Planned Time: 00:30:00

Workout Description:
Very easy row with heart rate in zones 1-2. High stroke rate (24-28 strokes per minute) with relatively low power is preferred. Smooth, controlled strokes are best to control heart rate without high and low spikes. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Notes:
Pick one of the above workouts (cycling, running, or rowing) only.
Sunday
Bike: Cycling: Tempo (BT)
Planned Time: 00:60:00

Workout Description:
Warm-up well. Then ride 30 to 40 minutes non-stop in heart rate 3 zone on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero position. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Alternate Workout:
Run: Running: Tempo (BT)
Planned Time: 00:40:00

Workout Description:
Warm-up well and then transition to zone 3 heart rate for 20 minutes continuous. Mostly flat course. Heart rate will fall on downhills--that's OK. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Alternate Workout:
Row: Rowing: Tempo (BT)
Planned Time: 00:30:00

Workout Description:
Warm-up well and then transition to zone 3 heart rate for 20 minutes continuous. Relaxed, smooth strokes. Cool down afterwards. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Notes:
Pick one of the above workouts (cycling, running, or rowing) only.

 

RPE = Rating of Perceived Exertion
RPE Heart Rate Zone
1 - 3 1
4 - 6 2
7 3
8 - 9 4
10+ 5

Look Ahead: Next week we continue with week two of the Maximum Strength phase.

Questions
If you have a question about this or any of the other workouts, please post it on the Virtual Trainer Expert Forum. Old workouts are posted here.

Good luck with your workout!

Follow Virtual Trainer's personal Blog as he trains along side you the next 19-weeks.

Miss a Workout? No problem. All workouts are Archived here!

About the Author: Seiji Ishii is the head coach of www.coachseiji.com. Coachseiji.com provides online coaching and personal training services to motorsports athletes. Coach Seiji has worked with both pros and elite amateurs including: Heath Voss, Ryan Clark, Austin Stroupe, PJ Larsen, Hunter Hewitt, Drew Yenerch, Rusty Potter, Jason Anderson, and Andrew Short. Learn more at coachseiji.com or contact Coach Seiji directly.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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