What's up y'all!

Ready for a total curve ball? Let’s make sore butts!

This week I want you to ride six days and get in as many hours on the bike (indoors or outdoors) as possible. I've attached an example, but you can do whatever you want this week, HOWEVER, I need you to track what you do and how you feel. My goal with this week is to take the cardio component to the next level since so many of us have missed on riding opportunities due to weather.

I want you to learn/think about:

• how this much riding makes you feel
• how many days in did you feel the best
• how many days of feeling good vs bad did you have
• how sore were you and where mostly
• did you enjoy this week
• what did you do to help your recovery

TIPS:

• eat more kcals and protein and good carbs
• eat food on your bike starting at about 60-75 mins and 45 mins thereafter
• use a hot tub or dry sauna
• sleep extra if needed
• hydrate, hydrate, hydrate and use sea salt in your water if you are a big sweater
• stretch
• use Ryno Power recovery (use this link (ENDUROMTB) to get 20% off at www.rynopower.com)
• take magnesium at night before bed
• listen to your body on what type of ride day it can be, Z2-3, INT or just riding MTB every day, YOU have to control this experiment

MerryIn the end let's see how this type of stress can increase your performance. You will have a new program for the week of the 25th but do know the first few days till probably Thursday that week will be recovery based as we let your body process all the stress from the week of the 18th.

Ok kids, have fun with this one and holler with questions!

Love ya!

Coach Dee