OK I have limited time so am debating the following workout options:
Session A (usually Tuesday lunchtime): weights for 45min OR run 1.5k to spin class+45min spin class+run 1.5k back to work
Session B (usually Mon & Wed mornings): trainer for 40min OR 40min outside ride (rolling 5k+4K climb at ~8% grade+ back along same route i.e.: down and rolling back home).
Suggestions? Thx, AP.
Option II for both A. and B. Time spent out is much better than time spent in.
That’s my feeling too, especially when the weather is good… thx man.
Session A: Run - Spin - Run
Session B: Ride Outside!
The Session A reminds me of my favorite lunchtime WO. I park about a mile away from work so at lunch I change, run to the car, get my bike out for about a one hour ride, throw the bike back in the car, and run back to work for a shower and lunch. It’s how I “Du Lunch” 
Thank God for flextime!
Andy,
I agree. Option II of each of these sessions sounds much better. Leave the indoor stuff for those bad weather days which will give you a bit of variety. Maybe use the the trainer seesions for a TT test to see where you are, etc.
Hope you have a shower at work or some understanding co-workers for those lunchtime sessions though.
Are you heading up to Penticton for the Bare bones Du May 7?
happy trails,
robert
It depends on what you’re training for and what your limiters are. For A, I find a big benefit to my long ride and run with 1 strength and more importantly 2 core sessions a week. For B, if I only had 40 min I would ride the trainer as it’s more time efficient but it depends where you live and how much of the 40 mins is good riding.
Thx, yeah we have shower facilities at work, so I end up showering at home/pool and work every day they’re all used to seeing me with wet hair and/or goggle hickeys…
As for Bare Bones, nope, won’t be there, I only have four races left this year: a 20k TT bike race in June, Summerfast 10k road race in July (which I may in fact drop), Spokane Troika 1/2IM in Aug and IMWA in Nov. I’ll be doing more bike racing and dus next year methinks.
The outdoor ride is at 5am, so it’s all good, virtually no stopping. Cycling is my limiter sport, and muscular endurance is my specific limiter. I am training for IMWA (pancake flat bike course). That’s why the debate between the trainer and the hill climb outdoor ride.
i say do the weights and then do the outside ride. it’s important to maintain your muscle mass so you don’t get hurt (from muscle imbalance) or turn into flab.
I have lots of muscle, but it’s all fast-twitch/sprint/short power kind of strength/muscles. When I do weights, I do bulk up a bit, the veins on my biceps are bulging a bit as is
“Going Long” has some good ME trainer workouts but riding inside on a nice day sucks. I’ve been doing them this winter and spring and have seen some gains in my riding. I have the same debate all the time as often I only have 45-60 mins to train but I live in the city so it takes me 15-20 mins to get to some continuous riding.
It depends on what you’re training for and what your limiters are. For A, I find a big benefit to my long ride and run with 1 strength and more importantly 2 core sessions a week. For B, if I only had 40 min I would ride the trainer as it’s more time efficient but it depends where you live and how much of the 40 mins is good riding.
Agree with that.
The outdoor ride is at 5am, so it’s all good, virtually no stopping.