Full Body Strength
Jennifer Rulon is both a triathlon coach and a certified CrossFit coach, so she likes to find workouts that do double duty. This workout can be done inside or out, but Rulon prefers it on a trainer where you can really focus on the form drills.
Sometimes drills don't feel like enough of a workout on their own, so this throws HIIT (high-intensity interval training) and weighted moves into the mix. Rulon says that you can load up on the weights if you're a meathead, or do them with just your bodyweight if you're new to strength training.
Rulon also likes this workout because some of the HIIT sections push the body into the phosphagen energy system. This is your top-level fitness zone — the one you can only work in for a minute or two before tasting vomit. "It's great for that extra last kick in a cycling race," though, she says.
Warm up by spinning at a high, 90-plus RPM cadence for 15 minutes.
Cycling: You're going to do a series of one-legged peddling drills. For each one, unclip one foot and focus on your pedal stroke for the other. Try to notice any "dead spots" or areas where your stroke falters.
Do 30 seconds with your right leg, then 30 seconds with both legs, then 30 seconds with your left leg, and, finally, 30 seconds with both legs. Repeat this progression four more times.
HIIT: Hop off your bike and do three rounds as quickly as possible.
- 5 push-ups
- 10 sit-ups
- 15 air squats
Cycling: Spin for five minutes at 90 RPM, then return to the one-legged drills, this time doing another five sets of the 30-second right leg, both legs, left leg, both legs combo.
HIIT: This will be a 10-minute effort that repeats every minute on the minute — you have a total of 100 lunges and 50 burpees at the end. So if you get the series done in less than a minute, you get a bit of rest. If not, just keep plowing through.
- 10 walking lunges (five on each leg)
- 5 burpees
Finally, finish with a cool down of 10 minutes of easy cycling at 90 RPMs.