Routine Training

SATURDAY INDOOR TRAINING SESSION:

15 mins of Stretching — Basic range of motion exercises should be done pre-workout, especailly in the mornings. The more we train and conditon ourselves, the more fit we become, joints and muscles tighten. Exercises such as windmills, touching toes, yoga, etc...holding each exercise for 30 seconds, will help loosen up your joints get blood to warm-up the muscles, preparing you for your workout.

30 mins of Strenght / Core training — You can impimnet any workouts you like, crossfit, basic weight routine and if you need a workout click here ,

1 Hour indoor trainer or spin class

INDOOR TRAINER WORKOUT — get a towel, you will need it, at least one:-)

SHIFTING: LEFT SHIFTERS, control pedaling chin ring in the front, large and small,
RIGHT SHIFTER
controls gears in the back

Through this whole workout, you want to try to keep your cadience between 90-100 rpms. If you don't have cadience on your computer, then keep up beat high spinning as much as possble.

Start with a 20 min spin in large front chain ring and easy gear, spinning fast cadience.

SET 1: In large chain ring, shift down to the hardest gear in the back. Spinning 30 seconds, the work your way up the gears, spinning thru each, 30 seconds. Once you are in the last gear, spin in that gear, which should be your easiest for 2 mins.

SET 2: Now swtch to the small chain ring in the front (pushing the left shifter down will move you on the small chain ring in front) — shift down to the hardest gear in the back. Spinning 30 seconds, the work your way up the gears, spinning thru each, 30 seconds. Once you are in the last gear, spin in that gear, which should be your easiest for 2 mins.

Cool down 10 mins spin in large front chain ring and easy gear, spinning fast cadience. STRETCH 10 MINS

Click here for more Indoor Brick Training

Basic Nutrion

Nutrition is the most important factor in your training that most commonly is overlooked while seeking ways to enhance your performance and see better results. Fact is, this should be your starting point, the fuel you put in your body is directly realted to your engine's perforamce. If you ever expereicned bad gas in your vehicle, it stalls, backfires, miss fires and sometimes just wont start. So, is your body and different I m thinking a bit more frigle. So here is a little bit on basic nutrion that I know will enhance your performance, click here to continue...

 

Welcome Members

The members only section is here to educate and provide you with helpful training and racing tips, or basic training knowledge for a healthy lifestyle. Our members receive daily eblast on whats happening in multisports community. You will also be invited to particpate in club functions, group training and more. You also receive sponsor discounts on gear and apparel.

Training Tips and More....

The side panel on the right has important training information and more. If you are just getting into the sport, I highly recommend you click through and educate yourself.

How Important Is Routine Training?

Now that the season has started and many of you have been training and racing, it's time the think about Routine, Rest and Recovery, important part of your training often overlooked.

ROUTINE, is important, especailly in between your race goals. One of the biggest mistakes most athletes make is trying to train and stay in peak race performance.... continiously training hard and intense daily/ weekly, resulting in fatigue and injury. READ MORE...

Race Training — Coaching and Training

Now that you understand the importance of routing, lets talk Race Training. Race training should be goal specific training. iF you have been on a rounting training program you can easily adapt your training to the goal specific race you have choosen. Most training programs depending on the race and your present condioning is 12 - 16 weeks. See coaching for more on training and coaching programs

Strength and Core Training

The importance of core and strength training are often overlook in multisport training. Most of us focused and obsesed with all the outdoor or aerobic part of our training, swimming, biking and running that we neglect a vital part of our workout...core, streght and stretching. What we need to understand is durning the long hours of endurance training we are breaking our muscle tissue down and aren’t always using all the muscle groups, which support the body’s sketel sturcture, a key factor in efficency in endurance training and racing. READ MORE...

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MEMBERS ONLY

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

 

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