20 Week - Weekend Warrior Training Guide
20 week - Weekend WarriorTraining Guide
20 week - Weekend WarriorTraining GuideWeek1: WeekCommencing- 10 JuneBuild 1 Week2: WeekCommencing- 17 JuneBuild 2 week3: WeekCommencing- 24 JuneBuild 3 week4: WeekCommencing- 1 JulyMaximum Week5: WeekCommencing- 8 JulyBuild 1 Week6: WeekCommencing- 15 JulyBuild 2 Week7: WeekCommencing- 22 JulyBuild 3 Week8: WeekCommencing- 29 JulyMaximum Week9: WeekCommencing- 5 AugBuild 1 Week10: WeekCommencing- 12 AugBuild 2 WeekMondayampmRecovery30 - 45min stretch90minintense ride90minendurance ride75min ride inc.intervals30 - 45minrecovery ride75min ride inc.intervalsRecovery30 - 45min stretch90minintense ride2 hourendurance ride1:45 hourintense ride2.5 hourendurance ride2 hourintense ride3 hourendurance rideStrengthProgram30 - 45minrecovery rideRecovery massage75min rideinc. intervalsStrengthProgram30 - 45minrecovery rideRecovery30 - 45min stretchRecovery massage90min ride inc.intervalsStrengthProgramRecovery30 - 45min stretchRecovery massage60min ride inc.intervals30 - 45minrecovery ride60min ride inc.intervalsRecovery30 - 45min stretch90minintense ride90minendurance ride75min ride inc.intervals30 - 45minrecovery ride75min ride inc.intervalsRecovery30 - 45min stretch90minintense ride2 hourendurance ride1:45 hourintense ride2.5 hourendurance ride2 hourintense ride3 hourendurance rideStrengthProgram75min ride inc.intervals30minstretch30 - 45minrecovery rideRecovery massage75min ride inc.intervalsStrengthProgram90min ride inc.intervals30minstretch30 - 45minrecovery rideRecovery30 - 45min stretchRecovery massage90min ride inc.intervalsStrengthProgramRecovery30 - 45min stretchRecovery massage60min ride inc.intervals30 - 45minrecovery ride60min ride inc.intervalsRecovery30 - 45min stretch90minintense ride90minendurance ride75min ride inc.intervals30 - 45minrecovery ride75min ride inc.intervalsRecovery30 - 45min stretch90minintense ride2 hourendurance ride30minstretchampm60min ride inc.intervals30minstretchampm30 - 45minrecovery ride30minstretchampm60min rideinc. intervals30minstretchampmSunday90min ride in ride Recovery massage
20 week - Weekend WarriorTraining GuideWeek11: WeekCommencing- 19 AugBuild 3 Week12: WeekCommencing- 26 AugMaximum Week13: WeekCommencing- 2 SepBuild 1 Week14: WeekCommencing- 9 SepBuild 2 Week15: WeekCommencing- 16 SepBuild 3 Week16: WeekCommencing- 23 SepMaximum Week17: WeekCommencing- 30 SepBuild 1 Week18: WeekCommencing- 7 OctBuild 2 Week19: WeekCommencing- 14 OctBuild 3 Week20: WeekCommencing- 21 OctEVENT WEEKMondayampmRecovery30 - 45min stretch1:45 hourintense ride2.5 hourendurance ride2 hourintense ride3 hourendurance rideStrengthProgram30 - 45minrecovery rideRecovery massage90min ride inc.intervalsStrengthProgramRecovery30 - 45min stretchRecovery massage60min ride inc.intervals30 - 45minrecovery ride60min ride inc.intervalsRecovery30 - 45min stretch90minintense ride90minendurance ride75min ride inc.intervals30 - 45minrecovery ride75min ride inc.intervalsRecovery30 - 45min stretch90minintense ride2 hourendurance ride1:45 hourintense ride2.5 hourendurance ride2 hourintense ride3 hourendurance rideStrengthProgram30 - 45minrecovery rideRecovery massage75min ride inc.intervalsStrengthProgram30minstretch30 - 45minrecovery rideRecovery30 - 45min stretchRecoverymassage90min ride inc.intervalsStrengthProgramRecovery30 - 45min stretchRecovery massage60min ride inc.intervals30 - 45minrecovery ride60min ride inc.intervalsRecovery30 - 45min stretch90minintense ride90minendurance ride75min ride inc.intervals30 - 45minrecovery ride75min ride inc.intervalsRecovery30 - 45min stretch90minintense ride2 hourendurance ride1:45 hourintense ride2.5 hourendurance ride30minstretch30minstretchStrengthProgram75min ride inc.intervals30minstretch30minstretch30 - 45minrecovery rideRecovery massage75min ride inc.intervalsStrengthProgram60min ride inc.intervalsampm75min ride inc.intervals90min ride inc.intervalsampm30 - 45minrecovery ride30minstretchampm75min ride inc.intervals75min ride instretchampmFriday30minstretchampmThursday90min ride 5min recoveryride30min stretchRecovery30 - 45min stretchRecovery massage45min ride inc.intervalsRecovery30 - 45min stretchRecovery massageCancer 200 Ride
Strength Program forCancer 200 Ride for Research Lift weights for at least 30 minutes at least once a week Take breaks between weightlifting days. Stretch to recover from weight training Aim for muscle fatigue. The best results will happen when you push your muscles Perform 1 repetition every 2 seconds. This timing seems to be most effective Rest for 1 minute or less between sets. Complete 3 sets of 10 repetitions for each exercise All exercises below can be completed in the home without formal gym equipmentWarm up / ActivationWarm up / ActivationProduced by Official Training Partner Peak Preparation.
Flexibility Program forCancer 200 Ride for Research Weekly stretching is important for injury prevention and comfort Stretch when your muscles are warm and aim to hold each stretch for 30 seconds Consider stretches that target the Glutes, Quads, Hamstrings, ITB, Adductors and Calves Don’t bounce when you stretch Stretch safely and stretch regularlyProduced by Official Training Partner Peak Preparation.
Training Program Guidelines forCancer 200 Ride for Research Peak Preparation has provided a varietyof different training programs and trainingguidelines for the Cancer 200 Ride for Research. These programs are simply a guideline and donot take individual circumstances into account. If they are completed as written, PeakPreparation is confident you will be wellprepared physically for the event. The trainingprograms give the rider flexibility to movebetween programs as they see fit. Peak Preparation recognises that life eventssometimes get in the way of training. If you missa training session then just let it go and don’t tryto make it up later in the week. Peak Preparation suggests that you enter intothese training programs with general cautionand awareness of your own abilities. Feel free to contact Peak Preparation for morespecific, individualised programs. However,there will be a cost involved for these programs. Peak Preparation recommends that all ridersconsider using indoor stationary bikes fortraining if the weather is particularly bad.Peak Preparation also recommends that Noviceriders restrict their cycling to closed roadsand/or bike paths.CYCLING TRAINING PROGRAMS Peak Preparation has designed 9 separatecycling training programs for the Cancer 200Ride for Research. There are 20-week, 10-week and 5-weektraining programs that have been designed forthe advanced rider, the weekend warrior and thenovice rider. The programs have been designedbased on estimated experience and roughly thenumber of hours riders currently spend on thebike per week. If you consider yourself an experienced riderwho rides regularly week in and week out thenthe Advanced training program will be the rightfit for you. If you are a fair-weather weekendwarrior rider who rides a couple of timeseach week then the Weekend Warrior trainingprogram will be the right fit for you. If you area complete novice rider with little to no cyclingexperience then the Novice training program willbe the right fit for you. Peak Preparation recommends committing tothe 20-week if possible as this will ensure youare best prepared for the event. If you hearabout the event late and still want to participatethe 10-week and 5-week training programoptions are designed to prepare you as bestas possible. The Novice training program has no specificgoal for each training session. It is purelydesigned for the rider to build up time in thesaddle to complete the ride. For the Weekend Warrior and the Advancedtraining programs each cycling session hasbeen specified as either:1. Recovery ride – easy spinning to let thebody recover from an intense ride theday before2. Interval ride – periods of hard ridingalternated by periods of rest3. Intense ride – ride at a pace equalling about80% of max for the whole ride4. Endurance ride – ride at a pace equallingabout 60-70% of max for the whole ride.Produced by Official Training Partner Peak Preparation.
3: Week Commencing - 24 June Build 3 week am 75min ride inc. intervals 30 - 45min recovery ride 75min ride inc. intervals Recovery 30 - 45min stretch 1:45 hour intense ride 2.5 hour endurance ride pm 30min stretch Strength Program Recovery massage 4: Week Commencing - 1 July Maximum Week am 90min ride inc. intervals 30 - 45min recovery ride .
(prorated 13/week) week 1 & 2 156 week 3 130 week 4 117 week 5 104 week 6 91 week 7 78 week 8 65 week 9 52 week 10 39 week 11 26 week 12 13 17-WEEK SERIES* JOIN IN MEMBER PAYS (prorated 10.94/week) week 1 & 2 186.00 week 3 164.10 week 4 153.16 week 5 142.22 week 6 131.28 week 7 120.34
Warrior Goddess Creed This creed is derived from the ten lessons in Warrior Goddess Training. As you enter the realm of The Warrior Goddess Way, I invite you to read the Warrior Goddess Creed out loud, as doing so is an outward expression of your inner commitment to be the real you. I hereby commit to fully embody my Warrior Goddess self.
Week 3: Spotlight 21 Week 4 : Worksheet 22 Week 4: Spotlight 23 Week 5 : Worksheet 24 Week 5: Spotlight 25 Week 6 : Worksheet 26 Week 6: Spotlight 27 Week 7 : Worksheet 28 Week 7: Spotlight 29 Week 8 : Worksheet 30 Week 8: Spotlight 31 Week 9 : Worksheet 32 Week 9: Spotlight 33 Week 10 : Worksheet 34 Week 10: Spotlight 35 Week 11 : Worksheet 36 .
Jan 31, 2005 · Night Warrior Handbook January 2005 Purpose and Scope Purpose The Night Warrior Handbook is Book I of a two-book series: Book I: Night Warrior Handbook is a training guide designed to help an infantry company train in the individual skills needed to conduct a night attack. Book I includes individual training standards (ITS), equipment training handouts, training plans, and night equipment .
Operation WARRIOR FORGE Supplemental Training Guide This guide is designed to augment Warrior Forge training and is based on input and experience gathered from previous years. Supplemental training addresses skills Cadets will require to successfully execute Warrior Forge. The intent is for Cadre to review this material
28 Solving and Graphing Inequalities 29 Function and Arrow Notation 8th Week 9th Week DECEMBER REVIEW TEST WEEK 7,8 and 9 10th Week OCTOBER 2nd Week 3rd Week REVIEW TEST WEEK 1,2 and 3 4th Week 5th Week NOVEMBER 6th Week REVIEW TEST WEEK 4,5 and 6 7th Week IMP 10TH GRADE MATH SCOPE AND SEQUENCE 1st Week
you for spending your weekend with us, and enjoy this time with your own family as well as our Aggie Family! Thanks & Gig ‘Em, Katherine Fulbright ‘18 Family Weekend Director WELCOME FROM FAMILY WEEKEND COMMITTEE FAMILY WEEKEND ONLINE Find out more about Family Weekend by visiting us online at familyweekend.tamu.edu @TAMUFamilyWknd
ello Warrior Goddesses! Welcome to the Warrior God - dess Training Companion Workbook. As the name implies, this companion guide is meant to be read either simultaneously with or after you have read the primary book, Warrior Goddess Training: Become the Woman You Are Meant to Be. I know we have some nonconformists in the crowd—I love
