Hi Folks,
i will be holding SAT HR/XT session at the Seminary College on 8/2/25, with the 9 AM start.. Joining in so far: Denise, Shirley, Tom,, Elizabeth, Kathleen, Carol, Andy, Paula
More about the TDF 2025 interesting and remarkable athletes these cyclists are – it’s truly off the charts! 4 time winner of the TDF, Tadej Pogacar, weights 65 kilos and consumes about 8,000 calories for those long stage rides – and continues so for 21 days. Most of the cyclists only consumer 6,000 calories per day. Now I know why I am not riding better; I need to up my caloric intake significantly!
That’s about the equivalent to 76 bananas each day!. The cyclists take in 120 grams of calories per hour during the race mostly in the form of high calorie gels. He is able to generate 340 watts/hour, for five hours! (most of us would be lucky to produce 200 watts for several minutes! Note that he also does his hip exercises prior to getting on the bike to activate his glutes, e.g., Bulgarian Squats with resistance bands, hip bridges, hip circles.
7/29/25 TUESDAY. TEMPO run over a flat to rolling course and can be on fire road or paved terrain. After the warm-up mile up the pace to 10K race effort; if you run over 45 mpw run them at 10M race pace.
8′ Tempo (1:30 easy jog) – 12′ Tempo , then a run to the finish of your workout course.
7/30/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your Halos, resistance band Shoulder Complex and your 78 KB Swings ( in honor of a significant event); then we do two rounds of the Circuit and finish with Deadlifts.
Deficit KB Sumo Deadlifts
Left, Fwd Hip Circles / Left Back Hip Circles
Right, Fwd Hip Circles / Right, Back Hip Circles
Incline Push-Ups
Slam Ball Hip Bridges + Weighted Vest
Wipers
Left Half Kneeling KB Presses x 6-8
Right, Half Kneeling KB Presses x 6-8
R/L Kneeling Hip Lifts onto the lightweight plastic weight plates
21’s w/ weighted bar / Lateral bar Dips
2 x 6 Heavy Swings
KB Waiter’s Carry / Farmer Carry
Finisher: 3-4 sets x 3-4 reps Deadlifts
7/31/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter quick step pick-ups, skips, butt kicks. Here is your “Ladder ” workout which includes a variety of interval distances we use for 5K racing.
A gp. 2 x 200 (200) – 400 (200) – 600 (200) -1000 (200) -600 (200) 400 (200) 2 x 200 (200)
B gp: 200 (200) – 400 (200) – 600 (200) -800 (200) – 400 (200) – 200 (200)
8/2/25 SATURDAY. HR/XT/MOBILITY/DB & KB EXERCISES/ SWINGS/SPRINTS/LOADED CARRIES. 9 AM. Meet in lot C of the Seminary College ( 201 Seminary Drive, Strawberry/MV area). I’ll open the chain gate about 8:40 so you can park and begin your warm-up routine. Get in your mobility warm-up routine for shoulders and hips.
LMK if you will be joining in on the workout. Tom, Elizabeth, Denise, Carol, Shirley, Kathleen, Andy, Paula in as of Friday night.
Ask about new resistance band hip flexion exercise.
KeesTraining 