Hi Team,

 

I'm cancelling the practice tonight because of the ice. We don't want anyone falling on the ice moving their bike and equipment from their car to the club. Call or e-mail if you have any questions.

 

BUT...that doesn't mean no training. You'll all be strongly encouraged to do the following workout between now and Thursday. We'll call this workout: "Three-threes, Two-twos, one-one".

 

Warm-up 10m or as needed

----------

3m recovery

3m recover

3m recovery

2m recovery

2m recovery

5m recovery....then repeat

-----------------------------------

Cool down after 2nd set

Randy Catron
USA Cycling Elite Coach/NSCA-CSCS
cell: 515.480.7030
www.iowacyclingacademy.com