Wednesday, July 28th
5:45AM GMT
Team RWB - Morning Workouts
Group Workout
event-snapshot
EVENT DESCRIPTION
Team Racing Without Borders presents its morning workouts to help build Endurance strength and power. We'll rotate through the below workouts each week.

#rideOn

RWB Slow Frequency Rep Workout
This session will consist of 5x 5 minute Slow Frequency Repetitions (SFRs) or low cadence intervals at 50-60rpms. This training session focuses on strength and pedaling efficiency in climbs. At it's core, SFRs are about torque and force production.

Concentrate on smooth pedal strokes; relax the upper body, keeping it “quiet”. Relax the hands and neck. Really focus on the lower body. Settle into 50-60rpm.

Slow and Steady with power wins the race. Focus on the working muscles: Quads, hip flexors, glutes and hamstrings. Your pedal stroke should be defined. Your heel usually drops down when doing them properly.

SFR (Salite Forza Resistenza. Italian for climbing strength resistance). Pushing the big gear helps set you up solid on the bike. Slowing things down allows for more focus on balance and equality side to side. These efforts are great at building glute recruitment. These efforts are also great for working to keep a calm upper body and controlled breathing.

Workout Details:
Warm-up
5x 5min SFRs w/3mins recovery in between
Cool-down

RWB SFR Playlist
https://open.spotify.com/playlist/7laB22XerGYRkCMv0AdSnY?si=f3d0dbb9b7f84ba7Opens a new window

RWB Aerobic Power Workout
This session is all about increasing your Aerobic capacity. We'll settle into a nice and easy pace for our warm up. We will work on Sweetspot, Zone 3 endurance and some tasty 30 seconds on and off.

When training at sweetspot intensity, you are placing your body under sustained stress, but not so much that you can’t hold the efforts for a long duration.

Working in Zone 3 allows us to place a large amount of stress on the muscles aerobically. It takes greater concentration to maintain this effort but it will lead to gains in power, which will represent gains in muscle endurance.

30 seconds on/off is High Intensity Interval Training (HIIT). This is incredibly effective at improving cardiovascular health, speeding up metabolism, and burning fat

Workout Details:
Warm-up
2x 6min Sweetspot w/3min recovery inbetween
2x 8min Zone 3 w/3min recovery inbetween
1x 4min HIIT (30sec on/off)
Cool-down

RWB AP Playlist
https://open.spotify.com/playlist/1fEeAtDEV8COqiyaDfLorI?si=c6cb92b078ff4d95Opens a new window

RWB Strength Endurance Workout
This session will consist of 2x 15 minute blocks of Strength Endurance. This training session focuses on strength and pedalling efficiency. Strength Endurance is pedalling at around 50-70rpm, as opposed to more typical riding where you pedal between 85-105rpm.

SE can be great for tired legs to get them reinvigorated. SE helps with your general endurance, climbing, sprinting; it will benefit all aspects of your cycling.

SE Keeps torque/pressure on pedals, for muscle activation, smoothness while pedalling through the whole stroke. Riding in the Zone 3 (tempo zone) is where you get the most benefit from SE training.

Workout Details:
Warm up
2x 15min Zone 3 SE 50-70rpm w/10mins recovery inbetween
Cool-down

RWB SE Playlist
https://open.spotify.com/playlist/3aKd859KDiA6QsDQbhJXvs?si=bce401a7ac2246ecOpens a new window

www.withoutborders.onlineOpens a new window
facebook.com/rwbcycling

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