Tuesday Night Mountain Bike Workout

Two Tuesday night locations to choose from::

Morley Field: 5:45pm

Meet at the entrance of the San Diego Velodrome.  2972-3268 Florida Drive – San Diego, CA 92104

Mission Trails: 5:15pm

Meet at restrooms next to horse rings. Mast Blvd parking lot just off and on west side highway 52 Mast Blvd exit.

These workout is appropriate for riders of all levels, from true beginners to experienced racers.   While the course is generally flat, have no worries, these workouts are as challenging as you’d like them to be.

Weekly workouts vary from endurance, aerobic to anaerobic including efforts to increase your lactate threshold, Vo2Max and over all just make you FITTER, FASTER and STRONGER!

These workouts are FREE and take place EVERY Tuesday.

August 29

1) Big Lap 15 mins per lap (Counter-clockwise) 
2 laps, first lap easy then RPE 6-7
2) Circle Climbs, (Clockwise). 2-3 min climbs 
5-8 climbs RPE 9-10 on steep part
 Standing (low cadence)
3) PERSHINGS Seated (high cadence). 3 mins climbs
 5-8 climbs 
(recoveries / easy down paved Pershing).
 Head up, good form.
 RPE 8
4) Z climb RPE 9-10 (1.5 min climbs)
 5-8 Climbs Seated 
**Recover on descent (no stopping)
5) Cool Down :: 1-2 big lap 10-15 mins

September 5

DIRT CRIT!

1) Warm up — Big Lap (Counter-clockwise)
2) Line up at Dirt Crit start area.
3) Full throttle for 10 mins.
4) Winner is first across the finish list after 10 mins.
5) If rider is lapped, they are pulled from the crit and the continue with workout.

6) ILT 30 seconds left, 30 seconds right, 30 seconds both, 15 mins total

7) Z climbs 6-8 FULL TILT!

8) Big Lap 15 mins per lap (Counter-clockwise) 
2 laps, first lap RPE 6, second lap EASY (RPE 2-3)

September 12

1) Big Lap 15 mins per lap (Counter-clockwise) 
2 laps, first lap easy then RPE 6-7
2) Circle Climbs, (***Clockwise). 2-3 min climbs 
5-8 climbs RPE 9-10 on steep part
 Standing (low cadence)
3) PERSHINGS Standing (low cadence). 3 mins climbs
 5-8 climbs 
(recoveries / easy down paved Pershing).
 Head up, good form.
 RPE 8
4) Z climb RPE 9-10 (1.5 min climbs)
 5-8 Climbs Standing 
**Recover on descent (no stopping)
5) Cool Down :: 1-2 big lap 10-15 mins

September 19

1) Ride to the wall, stay together
. RPE 4 becoming 6-7
2) WALLS – 3 mins climbs, alternate seated and standing RPE 7-8
. 5-8 climbs
 .Head up, good form.
3) Mini-wall single-track (watch your head)
 5-8 Climbs, alternate seated and standing RPE 7-8. 
**Recover on fire road descent (no stopping)
4) Circle Climbs, (Clockwise). 2-3 min climbs
5-8 climbs RPE 9-10 on steep part
Seated or standing good cadence, round pedal strokes, head up, breathe!
5) Cool Down :: 1-2 big lap 10-15 mins

September 26

1) Big Lap 15 mins per lap (Counter-clockwise) 
2 laps, first lap easy then RPE 6-7
2) Circle Climbs, (Counter-clockwise). 2-3 min climbs 
5-8 climbs RPE 9-10 on steep part
 Standing (low cadence)
3) PERSHINGS Standing (low cadence). 3 mins climbs
 5-8 climbs 
(recoveries / easy down paved Pershing).
 Head up, good form.
 RPE 8
4) Z climb RPE 9-10 (1.5 min climbs)
 5-8 Climbs Standing 
**Recover on descent (no stopping)
5) Cool Down :: 1-2 big lap 10-15 mins

Wondering what to do the rest of the week?

xProd-for-Athletes_Free-Account_1-of-3.png.pagespeed.ic.6I0nhk0Skv

Check out Fixed-Plan training plans.  Plans start at $49 per month for Team Ninja members.
X