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#ShutUpLegs I’m in the pain cave after this #TrainerRoad workout. Thanks coach Chad!! #RoadCycling
Another Post Night Spin.
Even though tired again, I'm enjoying the @trainerroad app and the Sweet Spot Base 1 Program. I'm only a week and half in but I'm learning a lot with the training cues in each ride.
Climbing was the focus of the intervals today. So I was trying to play with the resistance of the trainer to mimic a hill while keeping cadence, power in the right gear. I think I was cluing in towards the end of the ride 😉😂 The fan is a must! What a difference on the sweat release! 
#project40something #projectme #nevergiveup #newpassion #granfondo2019 #halfIronmanRelay #motivation #positivegoals #trainerroad #sweetspotbase #trainingpeaks #tacx #garmin #indoorcycle #spin #wintercycleseason 
#instacycle #stravacycling #cyclist #roadbike #heartrate #coospoHRM #picoftheday #igpicoftheday #truewomencyclists #training #roadcyclinglove #cyclelife
Another Post Night Spin. Even though tired again, I'm enjoying the @trainerroad app and the Sweet Spot Base 1 Program. I'm only a week and half in but I'm learning a lot with the training cues in each ride. Climbing was the focus of the intervals today. So I was trying to play with the resistance of the trainer to mimic a hill while keeping cadence, power in the right gear. I think I was cluing in towards the end of the ride 😉😂 The fan is a must! What a difference on the sweat release! #project40something  #projectme  #nevergiveup  #newpassion  #granfondo2019  #halfIronmanRelay  #motivation  #positivegoals  #trainerroad  #sweetspotbase  #trainingpeaks  #tacx  #garmin  #indoorcycle  #spin  #wintercycleseason  #instacycle  #stravacycling  #cyclist  #roadbike  #heartrate  #coospoHRM  #picoftheday  #igpicoftheday  #truewomencyclists  #training  #roadcyclinglove  #cyclelife 
One of the most used and popular workout that can be done on the bike or on the run consists of doing 30s intervals at high intensity followed by 30s of rest and then repeating for a given number of reps.
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📊 What the data says: This type of training has proven overtime to increase your aerobic capacity. Other than the time advantage and the break of monotony that this type of workout provides, there’s evidence that doing repeated 30s sprints allow a higher recruitment of muscle fibers (Dudley, Abraham, & Terjung, 1982). That will elicit higher oxidative enzyme adaptations in type II muscle compared to low intensity endurance training (Bailey, Wilkerson, DiMenna, & Jones, 2009). When intensity exceeds Vo2 peak, the oxidative capacity of type IIx muscle fibers will also increase (Dudley et al., 1982).
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📈Intensity and progression: The goal of this workout is to really tax your aerobic system and work at a supra-maximal intensity so aim for at least 120%-140% of FTP or 90-100% of your max heart rate. As you get fitter, you will have to add to do more reps and sets to make sure you are challenging yourself. Eventually, you can extend the interval time to 1min,2min or even 5min intervals.
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📚Take-home message: Really high intensity intervals can greatly benefit aerobic performance by recruiting more muscle fibers. The timing of this type of training in a training plan will depend of the specific goal of the athlete and where they are within their training year. However, any athletes should keep a minimum of high intensity work year round. This type of training can also be an efficient session for people that just want to get in shape or maintain their fitness without doing long hours on the treadmill.
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Sources:
1.Bailey, S. J., Wilkerson, D. P., DiMenna, F. J., & Jones, A. M. (2009). Influence of repeated sprint training on pulmonary O 2 uptake and muscle deoxygenation kinetics in humans. Journal of Applied Physiology, 106(6), 1875–1887. 
2.Dudley, G. A., Abraham, W. M., & Terjung, R. L. (1982). Influence of exercise intensity and duration on biochemical adaptations in skeletal muscle. Journal of Applied Physiology, 53(4), 844–850.
One of the most used and popular workout that can be done on the bike or on the run consists of doing 30s intervals at high intensity followed by 30s of rest and then repeating for a given number of reps. . 📊 What the data says: This type of training has proven overtime to increase your aerobic capacity. Other than the time advantage and the break of monotony that this type of workout provides, there’s evidence that doing repeated 30s sprints allow a higher recruitment of muscle fibers (Dudley, Abraham, & Terjung, 1982). That will elicit higher oxidative enzyme adaptations in type II muscle compared to low intensity endurance training (Bailey, Wilkerson, DiMenna, & Jones, 2009). When intensity exceeds Vo2 peak, the oxidative capacity of type IIx muscle fibers will also increase (Dudley et al., 1982). . 📈Intensity and progression: The goal of this workout is to really tax your aerobic system and work at a supra-maximal intensity so aim for at least 120%-140% of FTP or 90-100% of your max heart rate. As you get fitter, you will have to add to do more reps and sets to make sure you are challenging yourself. Eventually, you can extend the interval time to 1min,2min or even 5min intervals. . 📚Take-home message: Really high intensity intervals can greatly benefit aerobic performance by recruiting more muscle fibers. The timing of this type of training in a training plan will depend of the specific goal of the athlete and where they are within their training year. However, any athletes should keep a minimum of high intensity work year round. This type of training can also be an efficient session for people that just want to get in shape or maintain their fitness without doing long hours on the treadmill. . Sources: 1.Bailey, S. J., Wilkerson, D. P., DiMenna, F. J., & Jones, A. M. (2009). Influence of repeated sprint training on pulmonary O 2 uptake and muscle deoxygenation kinetics in humans. Journal of Applied Physiology, 106(6), 1875–1887. 2.Dudley, G. A., Abraham, W. M., & Terjung, R. L. (1982). Influence of exercise intensity and duration on biochemical adaptations in skeletal muscle. Journal of Applied Physiology, 53(4), 844–850.
New vlog up on my YouTube channel! Check the link in my bio! The struggle bus was real!

#youtube #cyclingvlog #bikelife #trainerroad #mtbgirl #cycling #indoortraining #strugglebus #trekbikes @trainerroad @cycleops @trekbikes
Winter Training Blog 2018/19....
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No training as normal on a Friday but planning for the weekend....
Tomorrow will be the final recovery workout and the final workout for Sweet Spot Base 1.  Just a 45min Aerobic Jobbie... Sunday on the other Hand, kicks of Sweet Spot Base 2 with 20min FTP Test.  The test it's self is really to just go though the motions and get a feeling for where I am plus also have an opportunity to practice  pacing, come what may I plan to increase FTP by 5% after the test, whether i fall above or below that 5% during the test.
How love and FTP Test 😂😂😭
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#trainingblog #wintertraining #trainerroad #ftp #wahookickr #wahookickr #vector3 #trek #trekspeedconcept #ffwd #tt #ttraining #basetraining #sweetspot #fuelledbyscience #scienceinsport #trainingpeaks #sportsnutrition #personalaccountability #endurance #tss #noexcuses #mentaltoughness #review #recoveyweek #recovery #aerobic #endurance #ftptest
Winter Training Blog 2018/19.... . No training as normal on a Friday but planning for the weekend.... Tomorrow will be the final recovery workout and the final workout for Sweet Spot Base 1. Just a 45min Aerobic Jobbie... Sunday on the other Hand, kicks of Sweet Spot Base 2 with 20min FTP Test. The test it's self is really to just go though the motions and get a feeling for where I am plus also have an opportunity to practice pacing, come what may I plan to increase FTP by 5% after the test, whether i fall above or below that 5% during the test. How love and FTP Test 😂😂😭 . #trainingblog  #wintertraining  #trainerroad  #ftp  #wahookickr  #wahookickr  #vector3  #trek  #trekspeedconcept  #ffwd  #tt  #ttraining  #basetraining  #sweetspot  #fuelledbyscience  #scienceinsport  #trainingpeaks  #sportsnutrition  #personalaccountability  #endurance  #tss  #noexcuses  #mentaltoughness  #review  #recoveyweek  #recovery  #aerobic  #endurance  #ftptest 
Too wet to ride outside?  Come check out the brand new Tacx Neo 2.  Now in stock!!
Too wet to ride outside? Come check out the brand new Tacx Neo 2. Now in stock!!
Nice surprise when I got home from work! I love it @cyclepreneur Love the detail and quality of this Jersey.
Nice surprise when I got home from work! I love it @cyclepreneur Love the detail and quality of this Jersey.
2 te Ausfahrt heute auch erledig nun ist Vater Sohn Zeit ❤️#trilife #swimbikerun #triathlon
Gonna hop on @gozwift in just a minute here. Something about getting prepared to do more of this in a couple months! Stoked for a BIG year with @statebicycleco 🤘🏾🤘🏾😬🔥
Gonna hop on @gozwift in just a minute here. Something about getting prepared to do more of this in a couple months! Stoked for a BIG year with @statebicycleco 🤘🏾🤘🏾😬🔥
Hard workout day. On the bike at 0445 for a 90 min run, a couple of hours rest then a 2 hour easy run #disciplineequalsfreedom #nobodycaresworkharder #nodaysoff #ou #openuniversity #ukrunchat #run #runner #running #triathlontraining #3athlon #trainerroad #nofearnodistractions
A moody road in Iceland, however sometimes these can be the best! 🚴‍♂️🤙
A moody road in Iceland, however sometimes these can be the best! 🚴‍♂️🤙
Erste fahrt für den Tag erledigt nun warte ich gerade auch SchulEnde damit ich meinen Sohn einpacken kann und wie das Wochenende miteinander verbringen können ❤️#trilife #swimbikerun #triathlon
Erste fahrt für den Tag erledigt nun warte ich gerade auch SchulEnde damit ich meinen Sohn einpacken kann und wie das Wochenende miteinander verbringen können ❤️#trilife  #swimbikerun  #triathlon 
♡
트레이너로드(TrainerRoad)
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싸이클링은 
단순한 자전거타는 개념이 넘어서
지극히 수학적이고 과학적인 영역..
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대부분의 현대스포츠들이 그렇듯
정확하게 하나씩 훈련해나가지 않으면
열심히 탄 것 같고 훈련한 것 같은데, 
결과가 만족스럽지 않을 수 있다..
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이런 측면에서 볼 때,
트레이너로드는 훈련하기에 탁월하다.
즈위프트같은 오락용 프로그램과는 다르게 매우 정교하고 체계적으로 짜여있다. 쓰면 쓸수록 프로그램의 탁월함을 새삼 느끼게  된다. 단순 재미를 넘어서 재미와 훈련을 함께 할 목적이라면 한번 써 보기를 추천한다..
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#트레이너로드
#실내사이클링
#trainerroad
#indoortraining
#ftp
#if
#hr
#np
#ap
#tss
#cadence
#vo2max
#duration
♡ 트레이너로드(TrainerRoad) . 싸이클링은 단순한 자전거타는 개념이 넘어서 지극히 수학적이고 과학적인 영역.. . 대부분의 현대스포츠들이 그렇듯 정확하게 하나씩 훈련해나가지 않으면 열심히 탄 것 같고 훈련한 것 같은데, 결과가 만족스럽지 않을 수 있다.. . 이런 측면에서 볼 때, 트레이너로드는 훈련하기에 탁월하다. 즈위프트같은 오락용 프로그램과는 다르게 매우 정교하고 체계적으로 짜여있다. 쓰면 쓸수록 프로그램의 탁월함을 새삼 느끼게 된다. 단순 재미를 넘어서 재미와 훈련을 함께 할 목적이라면 한번 써 보기를 추천한다.. . #트레이너로드  #실내사이클링  #trainerroad  #indoortraining  #ftp  #if  #hr  #np  #ap  #tss  #cadence  #vo2max  #duration 
8 WEEK TRAINING CAMP RESULTS 🚴🏆👏.
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Congratulations firstly to @rob.mclucas on being the most colour coordinated rider we have had in The Wattage Cottage for a long time, possibly ever! 😀🔴👌🏻
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Secondly on posting a huge 8% (18watts) increase in FTP in just 8 weeks while training with us! Rob has taken his FTP from an already very respectable 258 to 276w and a power to weight ratio of 3.8 w/kg!! 😳😳
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Rob has been pairing the 2 x indoor sessions on our Base program with 1 x Strength session and 1 x Core session! One of the biggest changes we have seen is just how much he is enjoying his training back on the bike again!
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Congrats again Rob! Can't wait to see what 2019 brings! .
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Rob, is only one half of this power duo though, wait till you see Suzy's results too!! 👌🏻🏆🚴
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#endureperformance #indoorcycling #cycling #brisbane #results #outsideisfree #indooriskey #athlete #triathlon #strengthandconditioning #ftp #wahooligan #wahoofitness #trainerroad #zwift #club #theendurecollective #greaterasone #powercouple
8 WEEK TRAINING CAMP RESULTS 🚴🏆👏. . . Congratulations firstly to @rob.mclucas on being the most colour coordinated rider we have had in The Wattage Cottage for a long time, possibly ever! 😀🔴👌🏻 . . Secondly on posting a huge 8% (18watts) increase in FTP in just 8 weeks while training with us! Rob has taken his FTP from an already very respectable 258 to 276w and a power to weight ratio of 3.8 w/kg!! 😳😳 . . Rob has been pairing the 2 x indoor sessions on our Base program with 1 x Strength session and 1 x Core session! One of the biggest changes we have seen is just how much he is enjoying his training back on the bike again! . . Congrats again Rob! Can't wait to see what 2019 brings! . . Rob, is only one half of this power duo though, wait till you see Suzy's results too!! 👌🏻🏆🚴 . . #endureperformance  #indoorcycling  #cycling  #brisbane  #results  #outsideisfree  #indooriskey  #athlete  #triathlon  #strengthandconditioning  #ftp  #wahooligan  #wahoofitness  #trainerroad  #zwift  #club  #theendurecollective  #greaterasone  #powercouple 
Some days you want to stay in bed! Wasn’t looking forward to the session today but got up and dragged myself to the shed. Great to get it done and even more rewarding. Run tonight and some longer stuff over the weekend.
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#fridayfun #duathlon #teamgb #duathlete #trainerroad #ituworldtriathlon #runbikerun #cycling
Boo to this weather. I don’t want to ride the trainer but The Snake is coming 😰😰 #trainertime #wahooligan #trainerroad #iamspecialized #ajbw
What do 2-minute VO2 Max intervals at 120-110% FTP look like? Short & sweet. Feel like? PAINFUL! 🤮 But Coach Chad says, “pain done right will translate to improved fitness.” Can’t argue with science but I won’t lie, almost lost my guts (literally and figuratively) holding on to my target power and cadence, barely finishing each interval, especially the last one. 🤢 Yup, “a true act of will, every time...” #whatdoesntkillyoumakesyoustronger #nogutsnoglory #basetraining #indoortraining #indoortrainer #trainerroad #smarttrainer #tacxneo #tacxneosmart #trainsmart
What do 2-minute VO2 Max intervals at 120-110% FTP look like? Short & sweet. Feel like? PAINFUL! 🤮 But Coach Chad says, “pain done right will translate to improved fitness.” Can’t argue with science but I won’t lie, almost lost my guts (literally and figuratively) holding on to my target power and cadence, barely finishing each interval, especially the last one. 🤢 Yup, “a true act of will, every time...” #whatdoesntkillyoumakesyoustronger  #nogutsnoglory  #basetraining  #indoortraining  #indoortrainer  #trainerroad  #smarttrainer  #tacxneo  #tacxneosmart  #trainsmart 
Loving that 2w/kg “recovery” ride. Nah, I’m lying! I find it harder than doing the BIG stress weeks— but this is what physical adaptations look like. Do work. #recoveryweek #threshold #indoorcycling •
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#instacycling #peloton #trainerroad #spinning #cyclinglife #cyclingpics #riiiidewithus #cyclingphotos #igerscycling #roadcycling #paincave #wymtm #cyclingshots #exercise #velo #abs #gozwift #outsideisfree #stravacycling #cardio #roadbike #giantambassador19 #cyclist #strong #lunchhour #instafit #motivated
Loving that 2w/kg “recovery” ride. Nah, I’m lying! I find it harder than doing the BIG stress weeks— but this is what physical adaptations look like. Do work. #recoveryweek  #threshold  #indoorcycling  • • • • • #instacycling  #peloton  #trainerroad  #spinning  #cyclinglife  #cyclingpics  #riiiidewithus  #cyclingphotos  #igerscycling  #roadcycling  #paincave  #wymtm  #cyclingshots  #exercise  #velo  #abs  #gozwift  #outsideisfree  #stravacycling  #cardio  #roadbike  #giantambassador19  #cyclist  #strong  #lunchhour  #instafit  #motivated 
Total focus to get through this one. Legs were ragged at the start but neither grew better or worse. This one is in the history books...done. Now for a day off.

#cycling #cyclinglife #cyclinglifestyle #trainer #trainerroad #tribike #tri #itri #triathlon #duathlon #triathlontraining #triathlonlifestyle #trilife #htfu #gtwd #ftw
Yo, new KICKR who dis? So after 4 years and somewhere north of 1000 hours of faithful service I’ve retired my original first gen KICKR and replaced it with a fresh 2018 model. To say @wahoofitness has been instrumental in my performance as a racer would be an understatement. If you have the desire to get faster and you have the means, it’s hard to argue that ERG training isn’t effective. Also shouts to @trainerroad who I’ve used just about 4 years also. #unlearnpavement #midsouthgravel #trainerroad #wahooligan
Yo, new KICKR who dis? So after 4 years and somewhere north of 1000 hours of faithful service I’ve retired my original first gen KICKR and replaced it with a fresh 2018 model. To say @wahoofitness has been instrumental in my performance as a racer would be an understatement. If you have the desire to get faster and you have the means, it’s hard to argue that ERG training isn’t effective. Also shouts to @trainerroad who I’ve used just about 4 years also. #unlearnpavement  #midsouthgravel  #trainerroad  #wahooligan 
Gendarme. 2x20 mins  with 30 seconds @ 120% FTP followed by 30 seconds easy spinning. Quite an easy session but first time in 3 months I have done anything above FTP.  Yesterday 4 miles easy run @130 bpm. Tuesday. 5x1k with 1 min recovery. #runnersofinstagram #runningmotivation #cycling #instarunners #duathlon #5k #cycle #run #running #runrunrun #trainerroad
Winter Training Blog 2018/19....
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Hour of Zone 2 Aerobic Endurance this morning, getting towards the end of this recovery section... took a while to warm up this morning as the pain cave was was just a little chilly.
Past the time following along with the optional Pedal Efficiency, Speed Endurance and Single Leg Focus Drills.
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#trainingblog #wintertraining #trainerroad #ftp #wahookickr #wahookickr #vector3 #trek #trekspeedconcept #ffwd #tt #ttraining #basetraining #sweetspot #fuelledbyscience #scienceinsport #trainingpeaks #sportsnutrition #personalaccountability #endurance #tss #noexcuses #mentaltoughness #review #recoveyweek #recovery #zone2 #aerobic #endurance
Winter Training Blog 2018/19.... . Hour of Zone 2 Aerobic Endurance this morning, getting towards the end of this recovery section... took a while to warm up this morning as the pain cave was was just a little chilly. Past the time following along with the optional Pedal Efficiency, Speed Endurance and Single Leg Focus Drills. . #trainingblog  #wintertraining  #trainerroad  #ftp  #wahookickr  #wahookickr  #vector3  #trek  #trekspeedconcept  #ffwd  #tt  #ttraining  #basetraining  #sweetspot  #fuelledbyscience  #scienceinsport  #trainingpeaks  #sportsnutrition  #personalaccountability  #endurance  #tss  #noexcuses  #mentaltoughness  #review  #recoveyweek  #recovery  #zone2  #aerobic  #endurance 
Det där med trainerRoad.Har fått mig att tycka det är roligt att cykla igen. Intressant att kunna följa upp sina pass samt jobbigt och roligt😃
#galennalleträning #tränabörmanannarsdörman #triathlon #triathlontraining #trainerroad #ironmankalmar2019
Phase One | Aerobic Foundation •
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18 days, 12 hours till the launch of Power To Weight. #erg #ergmode #bridgethegap #indoorcycling #turbotrainer #zwift #gozwift #zwifter #trainerroad
Lucia... då blir det ett pass i tvättstugan 👌🏽
@trainerroad @teamsportiatrollhattan @ridebontrager  #bontrager #ridebontrager #mtb #mountainbike #mtblife #trainerroad #cyclist #cycling #training #endurance #strava #Trainerroad
Nice bit of gravel riding to be had here for sure 🤙🚴‍♂️
Nice bit of gravel riding to be had here for sure 🤙🚴‍♂️
Mein Schmerz TrainingsRaum für diesen Winter❤️#trilife #swimbikerun #triathlon
Jelly Legs!!! Thought that session was going to kill me! #matterhorn #trainerroad #e3coach
#tbt .
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1er Ironman en 2018
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1er podium avec une belle 4ème place AG et 9eme OA derrière des athlètes hors norme comme @uber.ed.baker .
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Je sais pas ce que réserve 2019 mais mettons que je mets les bouchées doubles durant les trainings!
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#BartCoachingElite #Argon18 #TrainerRoad #Triathlon #Ironman #InZekarpet #traininghard #IronConnard #SwimBikeRun #compressport #SkechersPerformance #NoPainNoGain #IMLakePlacid
#tb I only race bikes for the skin suits. Boosty catching the fun side of racing. 😘
📸: @boostamantefotos
#tb  I only race bikes for the skin suits. Boosty catching the fun side of racing. 😘 📸: @boostamantefotos
Flush your leg day! Sometimes you just have to flush your legs and take it easy in order to active recover properly#triathlonlife #triathletes #triathlete #tri #triathlontraining #strava #garminconnect #running #run #cycling #multisport #newton #flushyourlegs#trainerroad #trainingpeaks
4% gain in 6 weeks of @trainerroad 'Olympic base' training ✔
Additionally:
Weight ⬇️✔ (slightly 😬)
Body fat ⬇️✔ (slightly) 
Hits home the importance of STRUCTURED training. Summer may have felt structured but a peak of 316W with semi-structured work proves otherwise! #trainsmart
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#trainerroad #swimbikerun #triathlon #triathlete #trilife #triathlonlife #ftptest #ramptest #giantbikes #giantpropel #howbaddoyouwantit #myfitnesspal #racingweight #paincave
4% gain in 6 weeks of @trainerroad 'Olympic base' training ✔ Additionally: Weight ⬇️✔ (slightly 😬) Body fat ⬇️✔ (slightly) Hits home the importance of STRUCTURED training. Summer may have felt structured but a peak of 316W with semi-structured work proves otherwise! #trainsmart  . . . #trainerroad  #swimbikerun  #triathlon  #triathlete  #trilife  #triathlonlife  #ftptest  #ramptest  #giantbikes  #giantpropel  #howbaddoyouwantit  #myfitnesspal  #racingweight  #paincave 
I wanted to get a ride in after work, something more condensed.  I saw a 30 min workout that had an IF of .96 and a TSS of 46.  I figured I’d work for 30 and then time to relax with the family...I probably should’ve turned on my fan, but who would’ve known it left me like.... #triathlete #traininghard #triathlon #triathlontraining #ironman #70.3 #swimmer #cyclist #runner #stilltraining #nyc #siny #statenisland #goals #latino #fitness #TrainerRoad #wahoo #garmin #camelbak #SI Ferry #normatec #onrunning #equinox #riseandgrind #williamswheels #stagespower #WattieInkHitSquad #WattieInk #RockTheW #70.3PuertoRico
I wanted to get a ride in after work, something more condensed. I saw a 30 min workout that had an IF of .96 and a TSS of 46. I figured I’d work for 30 and then time to relax with the family...I probably should’ve turned on my fan, but who would’ve known it left me like.... #triathlete  #traininghard  #triathlon  #triathlontraining  #ironman  #70 .3 #swimmer  #cyclist  #runner  #stilltraining  #nyc  #siny  #statenisland  #goals  #latino  #fitness  #TrainerRoad  #wahoo  #garmin  #camelbak  #SI  Ferry #normatec  #onrunning  #equinox  #riseandgrind  #williamswheels  #stagespower  #WattieInkHitSquad  #WattieInk  #RockTheW  #70 .3PuertoRico
Pain cave hour. Lots of base work to do. Blooming cold in my garage. I need some posters or pic for the walls to bring it to life. .
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#trainerroad #triathlontraining #trainhardraceeasy #trainhard #train #training #turbo #paincave #pain #goals #ride #triathlon #triathlete #litespeedblade #tt #swimbike #swimbikerunfit #swimbikerun #swimbikerunworld #run #runner #running #goals #target #focus #loveit
Turbo session just finished. Ment to be a 2 hr session but finished after 1:30mins, mentally i couldnt do another half hr, i was soooo bored even with MTV on full blast.
It just wasnt happening today 🙄
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#swimbikerun #cycling #indoorcycling #trainerroad #power #watts #smarttrainer #triathlete #tritraining #momswhotri #womenwhotri #polarV800 #fitlife #fitmomma #triathlon #anythingispossible #progression #effort #sweaty #noexcuses #70.3mallorca #stayfocused #commit #wahoo #trainingpeaks #indoortrainer #smarttraining #smartendurance
Turbo session just finished. Ment to be a 2 hr session but finished after 1:30mins, mentally i couldnt do another half hr, i was soooo bored even with MTV on full blast. It just wasnt happening today 🙄 . . . . . #swimbikerun  #cycling  #indoorcycling  #trainerroad  #power  #watts  #smarttrainer  #triathlete  #tritraining  #momswhotri  #womenwhotri  #polarV800  #fitlife  #fitmomma  #triathlon  #anythingispossible  #progression  #effort  #sweaty  #noexcuses  #70 .3mallorca #stayfocused  #commit  #wahoo  #trainingpeaks  #indoortrainer  #smarttraining  #smartendurance 
Wouldn't mind getting lost up here 🤙🚴‍♂️
Wouldn't mind getting lost up here 🤙🚴‍♂️
Często podczas treningów z @trainerroad zastanawiam się czy na zwykłej przejażdżce bym tyle z siebie wycisnął. Dzięki za motywację w treningu 😎 💪

#trening #trainerroad #workout #sila #ftp #english #hard #strength #motivation #kcal #spalamykalorie #kalorie #calories #burn
2 * 10 min repeat sets of 45s @95-105% FTP and 15s @110-140% 😱 Almost destroyed me. First time I’ve done that session and you can see towards the end of the second set I was losing it massively. 2 things I’ve learnt however- firstly stick carefully to the watts stated in the first set instead of pushing too hard, secondly take it one interval at a time otherwise the mind takes over!! Looking forward to trying again next week! 💪🚴🏻‍♀️ #cycling #cyclelife #cyclefitness #trainerroad #turbotrainer #wintertraining #mindovermatter #fitnessmotivation #getupgetitdone #roadie #girlswhoride
2 * 10 min repeat sets of 45s @95-105% FTP and 15s @110-140% 😱 Almost destroyed me. First time I’ve done that session and you can see towards the end of the second set I was losing it massively. 2 things I’ve learnt however- firstly stick carefully to the watts stated in the first set instead of pushing too hard, secondly take it one interval at a time otherwise the mind takes over!! Looking forward to trying again next week! 💪🚴🏻‍♀️ #cycling  #cyclelife  #cyclefitness  #trainerroad  #turbotrainer  #wintertraining  #mindovermatter  #fitnessmotivation  #getupgetitdone  #roadie  #girlswhoride 
Small upgrades to the #paincave this year. Still in store is a new smart trainer to take us up a few notches. #trainerroad #pettit+1 #trainerdays #cyclingismypassion #ivc_mtb
Attempted an FTP ramp test today, but fell a bit short of expectations. Perhaps I'm still recovering from last Sunday's 4hr15min workout, shown here, and appropriately called 'Disaster' 😭 🤣. December 15th is Trainerroad Worldwide Disaster Day TRWWDD, now it's your turn!
#trainerroad #indoorcycling
Attempted an FTP ramp test today, but fell a bit short of expectations. Perhaps I'm still recovering from last Sunday's 4hr15min workout, shown here, and appropriately called 'Disaster' 😭 🤣. December 15th is Trainerroad Worldwide Disaster Day TRWWDD, now it's your turn! #trainerroad  #indoorcycling 
Conventional goose n swan trainer! 🦆Finding creative way using roti to train, coz 4 behaviour modification of holding each others leashes down the st! 👌
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#gameofthrones
#trainer #trainerroad #workout #motivation #trainerlife #trainer_tim #fit #pokemontrainer #training #gymlife #fitfam #nike #sneakers

#goldengoose #duckface #goose #hunting #ducks #nature #gooseseason #geese #donaldduck #ducky

#passion #swan #love #beautiful #music #photography
Conventional goose n swan trainer! 🦆Finding creative way using roti to train, coz 4 behaviour modification of holding each others leashes down the st! 👌 . . . . . . #gameofthrones  #trainer  #trainerroad  #workout  #motivation  #trainerlife  #trainer_tim  #fit  #pokemontrainer  #training  #gymlife  #fitfam  #nike  #sneakers  #goldengoose  #duckface  #goose  #hunting  #ducks  #nature  #gooseseason  #geese  #donaldduck  #ducky  #passion  #swan  #love  #beautiful  #music  #photography 
Training the last few weeks have been going well. Getting back into the swimming, biking & running for my 2019 events. 
Consistency is key on all 3 events, so currently I swim and run back to back twice a week. I do two turbo sessions in the house and a long run once a week. 
As its winter im just ticking over getting my sessions in, working on my aerobic fitness again. The only thing im missing from my sessions is my strength training and i swore to myself id keep atleast one session in, but its so difficult to do everything. 
So here hoping for a great 2109, injury free and racing when I can. .
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#swimbikerun #cycling #indoorcycling #trainerroad #power #watts #smarttrainer #triathlete #tritraining #momswhotri #womenwhotri #polarV800 #fitlife #fitmomma #triathlon #anythingispossible #progression #effort #sweaty #noexcuses #70.3mallorca #stayfocused #commit #wahoo #trainingpeaks
Training the last few weeks have been going well. Getting back into the swimming, biking & running for my 2019 events. Consistency is key on all 3 events, so currently I swim and run back to back twice a week. I do two turbo sessions in the house and a long run once a week. As its winter im just ticking over getting my sessions in, working on my aerobic fitness again. The only thing im missing from my sessions is my strength training and i swore to myself id keep atleast one session in, but its so difficult to do everything. So here hoping for a great 2109, injury free and racing when I can. . . . . . . . . . #swimbikerun  #cycling  #indoorcycling  #trainerroad  #power  #watts  #smarttrainer  #triathlete  #tritraining  #momswhotri  #womenwhotri  #polarV800  #fitlife  #fitmomma  #triathlon  #anythingispossible  #progression  #effort  #sweaty  #noexcuses  #70 .3mallorca #stayfocused  #commit  #wahoo  #trainingpeaks 
Getting more immersed in this Trainerroad plan. It really does hurt! This winter I'm staying off the dangerous cold dark lanes
#fenwicksbike #trainerroad #turbotrainer #roadbikelife #mtblovers #specializedallez #sherwoodpinescyclingclub #sherwoodpinescycles
Part of me died on here today ☠️.
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8 x 4mins of pure @trainerroad torture using the super smooth Elite Direto.
I’ve defiantly abused my legs over the past few weeks.
Well If it ain’t hurting it ain’t working as they say🤷🏼‍♂️.
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Today training:
🚴🏻‍♂️85min turbo inc 8*4mins 😫.
🏃🏻‍♂️5km easy run.
🏋🏻‍♀️1h @riversfitness S&C👌🏻.
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#mindovermatter #hurtlocker #nopainnogain #pedalhard #suffering #paincave #fitness #cycling #cycle #elitedireto #turbotrainer #trainerroad #rideliferidegiant #gianttrinity #cyclinglife #cyclist #indoortraining #training #teamgb #duathlon #duathlete #runbikerun #triathlonlifestyle #trihard #maxiumeffort #nolimits #chasingdreams #dietrying #bloodsweatandtears
Part of me died on here today ☠️. • 8 x 4mins of pure @trainerroad torture using the super smooth Elite Direto. I’ve defiantly abused my legs over the past few weeks. Well If it ain’t hurting it ain’t working as they say🤷🏼‍♂️. . . . . ———————————————————————— Today training: 🚴🏻‍♂️85min turbo inc 8*4mins 😫. 🏃🏻‍♂️5km easy run. 🏋🏻‍♀️1h @riversfitness S&C👌🏻. ———————————————————————— . . . . . . . . . . #mindovermatter  #hurtlocker  #nopainnogain  #pedalhard  #suffering  #paincave  #fitness  #cycling  #cycle  #elitedireto  #turbotrainer  #trainerroad  #rideliferidegiant  #gianttrinity  #cyclinglife  #cyclist  #indoortraining  #training  #teamgb  #duathlon  #duathlete  #runbikerun  #triathlonlifestyle  #trihard  #maxiumeffort  #nolimits  #chasingdreams  #dietrying  #bloodsweatandtears 
In stock NOW. Tacx Neo 2 smart trainer. Get it while you can!
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The pinnacle of indoor bike training, the Tacx NEO Smart, is made even better. On top of immersive features like Road feel, Dynamic Inertia and Descent simulation, this new direct drive also features Pedal stroke analysis. It is without question the most silent, realistic and accurate bike trainer available.
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Plus earn 5% rewards dollars on all purchases!
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#tacx #tacxneo #tacxneo2 #zwift #trainerroad #biketo #training #bikeporn #toronto #chainreactiontoronto #ihatewinter #strava #sufferfest #roadbike #roadcycling
In stock NOW. Tacx Neo 2 smart trainer. Get it while you can! . The pinnacle of indoor bike training, the Tacx NEO Smart, is made even better. On top of immersive features like Road feel, Dynamic Inertia and Descent simulation, this new direct drive also features Pedal stroke analysis. It is without question the most silent, realistic and accurate bike trainer available. . Plus earn 5% rewards dollars on all purchases! . #tacx  #tacxneo  #tacxneo2  #zwift  #trainerroad  #biketo  #training  #bikeporn  #toronto  #chainreactiontoronto  #ihatewinter  #strava  #sufferfest  #roadbike  #roadcycling 
After a few long days in Germany and still feeling it from Sunday’s race I was pleased to find a few more Watts again on my ramp test. Honestly thought I’d struggle as not the best preparation for the test. Still a little way to go to reach my target but it’s getting closer. Got another 6 week block to get stuck into now.
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#trainerroad #cycling #gohardorgohome #duathlon #runbikerun #triathlon #teamgb #ituworldtriathlon
After a few long days in Germany and still feeling it from Sunday’s race I was pleased to find a few more Watts again on my ramp test. Honestly thought I’d struggle as not the best preparation for the test. Still a little way to go to reach my target but it’s getting closer. Got another 6 week block to get stuck into now. - - - - #trainerroad  #cycling  #gohardorgohome  #duathlon  #runbikerun  #triathlon  #teamgb  #ituworldtriathlon 
That was a tough Turbo trainer workout 🚴🏻‍♂️💦#speedconcept#t1dathlete#t1dwarrior#trainerroad#trainerroadworkout
Winter Training Blog 2018/19....
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Pure Zone 1 Active Recovery this morning, '45 @ 45'... a very simple custom workout created in the @trainerroad workout creator app. Set about creating this after listing the TR podcast a while back and hearing the benefits that can be gained by inserting this type of Active Recovery.  The only hard bit of this workout is mental aspect... rinding at constant power (45%) for 45mins, good music and TV needed. I do find that these lower intensity workouts tend to be harder to maintain an aero position and my shoulders tend to complain more when there is no other discomfort to concentrate on 😊
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#trainingblog #wintertraining #trainerroad #ftp #wahookickr #wahookickr #vector3 #trek #trekspeedconcept #ffwd #tt #ttraining #basetraining #sweetspot #fuelledbyscience #scienceinsport #trainingpeaks #sportsnutrition #personalaccountability #endurance #tss #noexcuses #mentaltoughness #review #recoveyweek #recovery  #activerecovery #zone1
Winter Training Blog 2018/19.... . Pure Zone 1 Active Recovery this morning, '45 @ 45'... a very simple custom workout created in the @trainerroad workout creator app. Set about creating this after listing the TR podcast a while back and hearing the benefits that can be gained by inserting this type of Active Recovery. The only hard bit of this workout is mental aspect... rinding at constant power (45%) for 45mins, good music and TV needed. I do find that these lower intensity workouts tend to be harder to maintain an aero position and my shoulders tend to complain more when there is no other discomfort to concentrate on 😊 . #trainingblog  #wintertraining  #trainerroad  #ftp  #wahookickr  #wahookickr  #vector3  #trek  #trekspeedconcept  #ffwd  #tt  #ttraining  #basetraining  #sweetspot  #fuelledbyscience  #scienceinsport  #trainingpeaks  #sportsnutrition  #personalaccountability  #endurance  #tss  #noexcuses  #mentaltoughness  #review  #recoveyweek  #recovery  #activerecovery  #zone1 
Cadence work in an aerodynamic position for aerobic endurance conditioning. It's about all I could handle this morning. Maybe a bit too easy😏 but I made it on the bike post Nights!

#project40something #projectme #nevergiveup #newpassion #granfondo2019 #halfIronmanRelay #motivation #positivegoals #trainerroad #sweetspotbase #trainingpeaks #tacx #garmin #indoorcycle #spin #wintercycleseason 
#instacycle #stravacycling #cyclist #roadbike #heartrate #coospoHRM #picoftheday #igpicoftheday #truewomencyclists #training #roadcyclinglove #cyclelife
Cadence work in an aerodynamic position for aerobic endurance conditioning. It's about all I could handle this morning. Maybe a bit too easy😏 but I made it on the bike post Nights! #project40something  #projectme  #nevergiveup  #newpassion  #granfondo2019  #halfIronmanRelay  #motivation  #positivegoals  #trainerroad  #sweetspotbase  #trainingpeaks  #tacx  #garmin  #indoorcycle  #spin  #wintercycleseason  #instacycle  #stravacycling  #cyclist  #roadbike  #heartrate  #coospoHRM  #picoftheday  #igpicoftheday  #truewomencyclists  #training  #roadcyclinglove  #cyclelife 
Look Mum, no Hinterrad! Aber Netflix dafür (Ozark)! #insideisfree #endlichwinter #tacx #trainerroad @ritcheylogic #meinvelodarfinsschlafzimmer
After 4 years of turbo training in a #suffershed at the bottom of the garden a long overdue upgrade to a #suffercave has arrived.  Not quite finished but I couldn't resist a 6am rise to get in there and get going after nearly two weeks off (Christmas drinking/being ill). BRING ON THE PAIN!!!
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#nopainnogain #turbotraining #trainerroad #cycleops #awesome #instacycling #roadcycling #fitness #cyclingphotography #cyclingday #cyclinglife #instacycle #lifebehindbars #cyclingshots #thefinalk #wahooligan #cyclingpassion  #cyclingphotos #cyclingaddict  #outsideisfree #cycling #cyclingpics #stravaphoto #rideday #cyclingphoto  #roadcyclist #lovecycling
After 4 years of turbo training in a #suffershed  at the bottom of the garden a long overdue upgrade to a #suffercave  has arrived. Not quite finished but I couldn't resist a 6am rise to get in there and get going after nearly two weeks off (Christmas drinking/being ill). BRING ON THE PAIN!!! . . . . . . . . . #nopainnogain  #turbotraining  #trainerroad  #cycleops  #awesome  #instacycling  #roadcycling  #fitness  #cyclingphotography  #cyclingday  #cyclinglife  #instacycle  #lifebehindbars  #cyclingshots  #thefinalk  #wahooligan  #cyclingpassion  #cyclingphotos  #cyclingaddict  #outsideisfree  #cycling  #cyclingpics  #stravaphoto  #rideday  #cyclingphoto  #roadcyclist  #lovecycling 
Måste varva upp för att varva ner.

#cykling #intervaller #trainer #trainerroad
Another awesome bend in Switzerland 📷🚴‍♂️
Another awesome bend in Switzerland 📷🚴‍♂️
A smart trainer is probably one of the best investments you can make to improve your triathlon fitness. Especially in the cold winter months here in Canada.
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A smart trainer allows you to:
-Have quality workouts
-Increase training consistency
-Allows you to have interactive training sessions with different platforms (zwift, trainerroad, etc)
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Cons:
-It’s expensive
-Can be boring for some people
-Rate of perceived exertion can be higher
A smart trainer is probably one of the best investments you can make to improve your triathlon fitness. Especially in the cold winter months here in Canada. . A smart trainer allows you to: -Have quality workouts -Increase training consistency -Allows you to have interactive training sessions with different platforms (zwift, trainerroad, etc) . Cons: -It’s expensive -Can be boring for some people -Rate of perceived exertion can be higher
I had to share my morning sweat 💦 puddle. Pretty sure Trainer Road tried to destroy me today. It was aggressive and rewarding....I felt great after. Lol..and can only imagine how strong this plan is going to make me. #trainerroad #ridelikeagirl #sweatfest
I had to share my morning sweat 💦 puddle. Pretty sure Trainer Road tried to destroy me today. It was aggressive and rewarding....I felt great after. Lol..and can only imagine how strong this plan is going to make me. #trainerroad  #ridelikeagirl  #sweatfest 
#WORKOUTWEDNESDAY from ambassador @aquabikeguy // “VO2 Max Intervals” ▶️ Warmup: - 5 min at 60%, 5 min at 70%, 5 min at 80% - 3 x 30s at 120% with 1 min recovery between each 
Main set: - 3 sets with 6 min at 50% between each set - 3 x 2 min at 120% with 3 min rest between each rep 
Cool down .
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#workout #bikeworkout #rideinside #indoorcycling #triathlon #swimbikerun #stacperformance #gozwift #trainerroad #sufferfest
Heute auf dem nach Hause weg bei Canyon gehalten ... ❤️#trilife #swimbikerun #triathlon
March hurry up! I got this to ride!
March hurry up! I got this to ride!
A nice shot from @craigs_out_spinnin 📷🤙
Get yours sent in! 🚴‍♂️
A nice shot from @craigs_out_spinnin 📷🤙 Get yours sent in! 🚴‍♂️