2014 Super Bowl Trainer Workout

What a weekend! For cycling fans this is Cyclocross World Championship weekend, with the Women’s Elite race today and the Men’s Elite race tomorrow. CTS Athlete Ryan Trebon will be racing for Team USA tomorrow, and shooting for a top 15 finish. And we’re also rooting for our friend and former-CTS Coach Katie Compton as she goes for a rainbow jersey today! Katie’s an awesome athlete and wonderful person and it would be so great to see her win a World Championship!

Of course, in the US it’s also Superbowl Weekend, and this year our almost-home-town team, the Denver Broncos, will be defeating… I mean will be playing… the Seattle Seahawks! To be perfectly honest, I’ve found that one of the best times to be out on the trails or riding the road is during a big game. No one is out there. A few weeks ago it was a beautiful afternoon when the Broncos were playing a playoff game, and I felt like I had the whole trail system to myself

Last year we put out a “Super Bowl Trainer Workout” and a lot of people asked us to do it again this year. Here’s how it works: The instructions are simple, it’s basically modeled after a drinking game. Get on your trainer and start watching the Super Bowl. Ride at EnduranceMiles intensity (your normal, moderate, conversational ride pace, or a 5-6 on a 10-point perceived exertion scale), and then go to one of the intensity levels described in the top row (grey boxes) when the action on the screen matches one of the blue boxes in that column.

Click on the image below for a full-size image. You can also download and print out the board here. For best results, right-click the link and select “Save Target As…” or “Save Linked File As…”. You can also download workout descriptions here.

Super bowl trainer workout

As you’re watching the game and riding along at EnduranceMiles intensity you would, for instance, sprint for 20 seconds every time an announcer mentions how cold it is on the field. Then you’d return to EnduranceMiles intensity. When a penalty flag is thrown you do a 1-minute PowerInterval. And when the game goes to a car commercial you increase your cadence and reduce your gearing to do a FastPedal interval for the duration of the commercial. If there’s a soda commercial next, you slow your cadence and get out of the saddle for the duration. When the game comes back on you return to EnduranceMiles intensity, and continue following the cues on the board.

I wouldn’t recommend trying to do the “CTS Super Bowl Trainer Workout” for the entire Super Bowl, since that would mean 4+ hours on the trainer. I think one quarter would be a good start, and one half would make for a really hard workout. I know some of my coaches in Colorado Springs and Brevard will be doing the workout, since the roads are covered in snow and ice at the moment.

Beyond the Super Bowl, there are a couple of items I wanted to make you aware of:

  • Amgen Tour of California Race Experience: May is not that far away, so if you’ve been thinking about this Bucket List trip, it’s time to act on it.
  • Houstonian Club Cycling Camp: For athletes in and around Houston, Texas, we’ll be hosting a cycling camp with the folks from Bike Barn on Feb 21-23. Check it out, I’d love to see you there!
  • CTS Spring Training Camps: Tired of the cold yet? Escape to Arizona, North Carolina, or Southern California for a great week of riding and instruction from CTS Coaches!
  • Train Right Video Downloads: More than 20 indoor cycling workouts available as video downloads for just $9.99 each. Great workouts with a purpose, not just hard for the sake of being hard.

Have a Great Weekend,
Chris Carmichael
CEO/Head Coach
Carmichael Training Systems

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