Coach Troy's Update

www.coachtroy.com

 

Hi and thanks for receiving our updates!

 

It's always a pleasure to hear from Spinervals DVD users from around the world. I received an email from someone recently who lives in the U.K. who has been doing my videos since CycleRobx was released back in 1995! Please contact me if you have any interesting Spinervals or CycleRobx related stories and comments... it's great to hear feedback.

 

Around the U.S., training is starting to pick up now as we enter the month of March and spring fever starts to hit. Warmer days are right around the corner and before you know it, you'll be riding outside in shorts and sleeveless jerseys. In two weeks, I'm headed to my 5th Annual Tri Camp in Tucson AZ where the sun shines 300 days every year! I can't wait to ride outside as it's been about 6 weeks now since I've been on the roads. I struggle through my nightly 30 minute indoor trainer rides and look forward to hitting the roads as I'm sure you are too.

 

Speaking of 'hitting the roads', many of you have inquired about our highly anticipated 'On The Road' release, Lake Placid Training Ride'. This exciting new workout is still in post-production and we hope to launch it in about 4-6 weeks from now. Thanks for your patience and please stay tuned.

 

If you have not already, don't forget to enter our sweepstakes for over $2500 worth of indoor training gear, including a Lemond Revmaster! Visit www.spinervals.com to enter. And please only enter once as any multiple entries by the same person will be filtered out for the drawing.

 

Soon, we'll be having another casting call for a new Spinervals DVD video shoot. If you want to get a jump on this, prepare your bio and get a few photos together and get ready to send them in when we ask. We look forward to featuring YOU in a new video in the future!

 

Take care of yourself. Hopefully we'll see you at a camp or other event in the future.

 

Be Strong and Focused,

Coach Troy

 

 

 

If you are over the age of 30 , you begin to risk losing lean mass at a rapid rate. Combined with high volume and high intensity endurance focused training, your muscles and tendon/ligament connections can begin to weaken and resistance training is a proven method to slow and even reverse this catabolic process.

 

Strendurance Volume One is a 12-Week, easy to follow, strength training progression that will make you stronger and leaner with basic and fundamental exercises in only 20-35 minutes per workout.

 

Don't neglect this component of your overall training program! Start on the Strendurance Program today!

 

PREVIEW AND ORDER THIS DVD BY CLICKING HERE

 

 

Incorporate this highly effective indoor training session created by Coach Troy into your training routine! For more info. and free weekly workouts, click HERE

• Warm up 5 minutes easy
• 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
• 2 minute easy spin
• Repeat following 5 times
  • 20 sec 53x12 @ 10 sr then
  • 40 sec 53x15 @ 20 sr then
  • 60 sec 53x18 @ 30 sr
• 2 min easy spin
• 5 min (alternate 10 sec sprint standing 53x12 and 10 sec easy in same gear)
• 2 min easy spin
• Off bike, 3 x 12 explosive vertical jumps @ 20 sec rest between sets of 12 jumps
• Off bike, 3 x 1 min wall sits @ 30 sec rest
• Back on bike, 1 min spin
• Repeat following 5 times
  • 15 sec 53x18 then
  • 15 sec 53x15 then
  • 15 sec 53x12 then
  • 15 sec easy spin
• cooldown 5-10 minutes