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Welcome To GNOTRI
 
INDOOR TRAINING



Indoor Workout 1

• Continouse 30 mins swim
• 45 Min Spin session or cycling
• 30 Min Treadmill run

• 30-45 Min weights/core workout

STRETCH 15 Mins

Depending on your level of fitness you can add or decrease these times, just keep in mind we are in base training mode, keep your heartrate low

Indoor Workout 2

• 30-45 Min Spin session or cycling
• 30 Min Treadmill run
• 30-45 Min Spin session or cycling
• 30 Min Eliptical

• 30 Min weights/core workout

STRETCH 15 Mins

Depending on your level of fitness you can add or decrease these times, just keep in mind we are in base training mode, keep your heartrate low.

Indoor Workout 3

• 30 Min Treadmill run
• 30-45 Min Spin session or cycling
• 30 Min Treadmill run
• 30 Min Eliptical

• 30 Min weights/core workout

STRETCH 15 Mins

Depending on your level of fitness you can add or decrease these times, just keep in mind we are in base training mode, keep your heartrate low.

 

 

 

If you are not familar with any of the listed workouts or need help or would like to do a personal training day for better understanding please let me know and I can setup a personal training session to work with you.

NOTE: A very important note is not to work your legs to close to our big endurance day such as Saturday. Since you will be on the bike for hours and running off the bike after, its best to work the legs earlier during the week. Since we are continiously biking and running, I recommend light to medium weigth training to avoid injuries that can occur with heavier weights. I do recommend using machines overall, free weight lifting does require balance and stability, and with the amount of training we are doing, breaking down our structure, the machines can help support the structure and let us focus on the muscle building.
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TEAM WIND JACKETS
Winter Riding or Running Light Weight Jacket
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GNOTRI UNIFORM SHORTS & SHIRT
Sizes
 

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GNOTRI UNIFORM SHORTS & SHIRT

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TRAIING TIPS AND MORE...

Basic Training
Run Training
Bike Training
Swim Training
Brick Training
Strength Training
Heart Rate Training
Periodization Training
Paceline Cycling (group ride)
Basic Nutrition

RACEDAY TIPS AND MORE...

Game Plan
Pre Race
Post Race
Race Day Check List

INDOOR WORKOUTS (Rainy day)
Circuit Training
Indoor Brick Training