Mr MXF's Sport

You can [Contact] me if you want to go for a bike ride or if you have a great swim torture workout that you think would bring goodness to the world.

BFBCC - Bruce's Full Body Cycle Conditioning - 12 weeks of fun(?)

A 3-block pre-Christmas workout to get you ready for speed in 2019 with the bonus of having cores strength and arms that work better than a Tyrannasaur's

  1. October: Developing Power & a core - measure your CTSref beforehand
  2. November: Increasing Max Power from shoulders to toes
  3. December: Combining Muscle Groups before a rest

Block #1 (4 weeks). All acronyms are at the bottom of this page

  1. 24 Sep to 30 Sep
    • 1 Long Ride of 2+ hours - do this on any day
    • 1 Long Ride of 2+ hours - AND Insanity 10m Abs
    • Consecutive Days:
    • Consecutive Days
      • 60-90m with 3x10m SS, with 5m RBI
      • 60-90m with 3x10m SS, with 5m RBI
    • One rest day
  2. 1 Oct to 7 Oct
    • easy [2km swim (45m) or 12km run (75m) or 50k ride (120m)] - do this on any day
    • [2km swim (45m) or 12km run (75m) or 50k ride (120m)] - AND Insanity 10m Abs
    • Consecutive Days:
    • Consecutive Days
      • 75-90m with 3x12m SS, with 6m RBI
      • 60-90m with 4x6m OU-2u,1o, with 5m RBI
    • One rest day
  3. 8 Oct to 14 Oct
    • easy [2km swim (45m) or 12km run (75m) or 50k ride (120m)] - do this on any day
    • [2km swim (45m) or 12km run (75m) or 50k ride (120m)] - AND Insanity 10m Abs
    • Consecutive Days:
    • Consecutive Days
      • 75-90m with 2x{3x3m SEPI, with 3m RBI } 8m [RBS]
      • 75-90m with 2x{3x3m SEPI, with 3m RBI } 8m [RBS]
    • One rest day
  4. 15 Oct to 21 Oct
    • easy [2km swim (45m) or 12km run (75m) or 50k ride (120m)] - do this on any day
    • [2km swim (45m) or 12km run (75m) or 50k ride (120m)] - AND Insanity 10m Abs
    • Only one workout:
    • Only one Pedal session
      • 75-90m with 2x{3x3m SEPI, with 3m RBI } 8m [RBS]
    • Two rest days

CTSref Power Test

This comes from the book Time Crunched Cyclist by Chris Carmichael. It's like an FTP test (Functional Threshold Power for 20 minutes) but also includes elements of recovery and because it's two shorter efforts then you'll find it easier to be consistent (maybe).

Set up your turbo trainer so that you're climbing a 1% or 2% grade and play with the gears to achieve the right power outputin power mode and, if possible, record your effort. You will be trying to measure the average power over 2 x 8 minute efforts. Here's what to do

Your CTSref power is the average power from the two tests. So if test #1 was 315W and test #2 was 305W then the average is 0.5 * (315 + 305) = 310W

All the Acronyms

RBI =Rest Between Intervals

RBS =Rest Between Sets

OU = Over - Unders

SEPI = Steady Effort Power Intervals

SS = Steady State