Workout Wednesdays: Bike, The Power Hour

  This week's #workoutwednesday is brought to you by our esteemed guest Coach Of The Month, Molly McGarry .. aka the unstoppable Molly Rose .. aka 2 years Ironman Certified Coach, 6 years Corrective Excercise Specialist, and 10 years ASCM-Certified Personal Trainer.

  The credentials are impressive.. but mostly, we appreciate Molly's long-held belief in the active & healthy lifestyle for all, and in aligning the sometime-complex circumstances and variables of our busy lives in the favor of success. Great coaches can do that and Molly has the credibility & sincerity to do so,  

Power Hour Race Day Push:
 
Crunched for time and only have an hour to get a killer bike workout in during your training?
Give this power hour workout a try outdoors or on the trainer.

Warm up:  10 minutes moderate effort
 
Main Set:

• 5 minute strong pushes above threshold (race day pace – pretend you are out  

                 there racing)

• 5 minute moderate efforts focusing on higher cadence (RPM)
• 4x through

Cool Down: 10 minutes easy pace focusing on equal pressure on each foot

Again, Thank You all for welcoming Molly as she shares her expertise & wisdom over this month's workout & recipe postings.  Feel free to reach out to her and get details on her insights: 

mollym@nwpersonaltraining.com  also on instagram & facebook 

Happy training!