...this workout will take you by surprise, kick some butt, then leave you feeling mentally and physically drained.
By Alison Powers, ALP Cycles Coaching
No matter how you voted, how happy or unhappy you are about it, Donald Trump is going to be our new President.
Here at ALP Cycles Coaching, we decided to use this opportunity to create a new workout. Just like President Elect Trump, this workout will take you by surprise, kick some butt, then leave you feeling mentally and physically drained.
We present to you our T.R.U.M.P workout.
T - Tempo
R - Race Winning Interval
U - Under/Overs
M - Muscle Tenson Interval
P - Push-ups
Warm-up for 20-30min and include 4x1min 100+rpm intervals to wake up your legs.
Main Set-
8 minutes at Tempo (zone 3) 95+rpm
2 minutes rest
3:40 minute RWI at VO2 (zone 5)- Start with a 10 second sprint and keep drilling it for 20 more seconds. Then, settle in at VO2 (zone 5) for 3 minutes. Finish with an out of the saddle 10 second sprint like you are sprinting for the finish line of your 'A' race.
3 minutes rest
6 minutes of Under/Overs. For 6 minutes, alternate 1 min at Tempo, 1 minute at VO2.
2 minutes of rest
5 minutes of MTI at Sweet Spot (Zones 3/4)- aim for 60-70rpm. Keep your upper body calm, relaxed, and core tight.
1 minute rest and then get off your bike and
30 seconds of Push-Ups.
Get back on your bike, rest and recover for 8 minutes before doing a second set. Still feeling peppy after doing a second set? Then do a third.
Cool down for 15-20min, foam roll, stretch, and drink recovery drink (we like Breakthrough Nutrition's NBS recovery drink).
ABOUT THE AUTHOR
Alison Powers only recently retired from cycling, finishing her final season on the UnitedHealthcare Women’s Team. Her career has spanned a wide array of wins, including the 2013 USA Cycling Professional Criterium National Championship where she won in memorable fashion by soloing after an early breakaway that obliterated the pro women’s peloton. Other standout results during the 33-year-old’s 2013 season include the win at Redlands Bicycle Classic, second at the Tour of Elk Grove, third at the US National Road Championship and the US National Time Trial Championship, and stage wins at Cascade Classic, Tulsa Tough, Tour of the Gila and Redlands Bicycle Classic. Hailing from Fraser, Colorado, Powers has been racing bikes professionally for eight years and is a true athlete with her career beginning as a teenager in mountain bike racing. In her mid 20s, she added in alpine ski racing before switching over to the road. In addition to being the current Criterium National Champion, Powers has two other national championships (Time Trial, Team Pursuit) and 2 NRC titles (2009, 2013).
About ALP Cycles Coaching
ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at http://alpcyclescoaching.com
