Sunday, November 27, 2011

The Spinervals Challenge | IMPORTANT UPDATES!

The Spinervals 32-Day Challenge is fast approaching and it's amazing how many people are signing up to take it from across the globe!

Here are some quick updates as the Challenge 'evolves'.

1. I have factored in a few 'mandatory' rest days into the plan. Why? Because I know how stubborn endurance athletes can be and ignore obvious signs of overtraining.  The challenge includes a TON of high intensity workouts mixed with lower intensity sessions to offer some balance.... but the inexperienced rider risks getting overloaded.  BE AWARE and MONITOR YOURSELF!

2. Wild Card REST DAYS:  In addition to the few mandatory rest days, you can include ONE additional WILD CARD rest day to take on your own accord if your energy level or your schedule requires and still be eligible to be a Challenge finisher.

3. Daily workouts include:
Name of Spinervals Video Title.
Duration of the Workout
Intensity Focus of the Workout

For Example:
Thursday, Dec. 22
Spinervals 1.0 - No Slackers Allowed (High Intensity Intervals)
45 minutes
Approx. 15 miles Total Miles

If you don't have the video that is recommended, you can substitute a similar session (or make one up on your own) that fits the basic description of the workout. Of course, it would be better to simply do the workout prescribed each and every day!  

If you've registered for a free trainingpeaks account by clicking HERE, the challenge plan will be loaded to your calendar and you'll be able to log your training progress and results each day!

Here's a list of workouts required for the first 10 days of the program. A few of these titles are now available for LEGAL (licensed for your personal use) download HERE.  Otherwise, you can order them on DVD from

Spinervals Competition Series:  16.0, 27.0, 30.0, 18.0, 11.0, 17.0, 8.0, 22.0, 31.0, 
OPTIONAL:  Strendurance 12-Week Plan and Flexible Warrior 

The exact workout each day will be posted to Facebook, as well as appear on your trainingpeaks calendar (and sent to your inbox, if you choose that option).

I hope you are getting ready! This is very exciting and I'm looking forward to all of you reaching your fitness goals over the month of December with the program!

Train well,

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