Tuesday August 19th, 2013 PUSH HARD MULTISPORT BIKE/RUN WORKOUT! -Meet at the Boathouse at 5:25 am ready to roll at 5:30a.m. Bike Profile Focus Speed and Power Cadence- Warm up from The Boathouse to the West 102nd St Transverse - for the remainder of the first loop ride at a Speed Cadence ( 100-120 ) You should be riding in Z3 for this part of the workout. 2nd Loop - Power Cadence (60-70) Big Chain ring /11-13ish. Try and stay aero for the entire loop. I know that this will be difficult on some of the hills but stay with it. Hi Z2-Z3. 3rd Loop - Spin Cadence up the hills and Power on the down hills and flats. ( Z3)If you see you have more time complete a lower loop of the park. Speed Cadence (100 + ) Power Cadence (60 - 70 )There is no recovery between cadence profiles. Transition is at The Boathouse :Run Profile :Go North to Engineers Gate and return past the Boathouse to the 72nd st Transverse and turn around and back to the Boathouse. Negative split the out and back. Those of you that raced this weekend will do a recovery profile along with those racing this weekend. ( Some are one and the same! ) Coach! If you are not a Push Hard athlete and would like to check out the workout email me at josh@pushhard.
Posted on: Mon, 19 Aug 2013 19:33:05 +0000
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