I have an affinity for the East Coast, particularly Massachusetts. My dad grew up in a little town called Winthrop. As a kid we came to Winthrop every other summer to see family. Every time we headed over I felt a sense of home. I love the smallness of the town and how all my relatives live within a few miles of each other. So it is for all you East Coasters that I write this article. Getting hit with snowstorm after snowstorm and even something called “thundersnow” — I can only imagine it may make for some LoMo (low motivation). Here are a few workouts to give you something new as you continue to hit the treadmills and trainers.

Trainer Workout
Warm up 10-20 minutes, followed by 5-10 minutes worth of drill work

• Drill #1 – Quadrant Drill – Divide pedal stroke into four quadrants and do each quadrant with each leg for 15-20 seconds. The leg that is not working stays clipped in the pedal.
• Drill #2 – Single Leg Drill – One leg in pedal and one leg out of pedal — either on a chair or table. 20-60 second intervals each leg. Focus on eliminating the dead spot at the top of stroke by pushing toes forward in shoes at top.
• Drill #3 – Alternating Leg Drill
  2′ alternate R/L every 20 seconds
  1′ alternate R/L every 15 seconds
  40 sec alternate R/L every 10 seconds
  20 sec alternate R/L every 5
  1 minute both legs
• Drill #4 – High Cadence Spin Drills
  Start at 90 cadence and increase cadence by 5 every 5 seconds for 30 seconds.

Main Set
2-3 rounds of:
3′ at 80 cadence 80% FTP
6′ at 95% optimal cadence
4′ as 1′ at 110%, 1′ at 95%, 1′ at 110%, 1′ at 95%
2′ as 110%
3-5 minutes rest in between

Add a run of 1.5 miles after each round and now you are set up for a double / triple brick.
Options for the run:

1. Mod-hard
2. Mod-hard and increase grade 1% starting at 1% each 800
3. Race effort

You can do this run workouts as a separate workout taking 2-3 minutes rest in between each 800.

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Strength Circuit
Here’s a fun workout I have the Stanford Triathlon Team do before we hit the pool on our strength day. We have no access to a gym so this is a great workout you can do indoors with a small investment.

Get some bands and a mini band and do the following circuit.

Seven stations — all are 40s on and 20s off, four times through. If there are two exercises listed in a station, alternate those exercises by round.

Swimmers
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Squat with bands (body weight squat – band around your knees)
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Sit ups
Leg Raises w/band (do not let legs touch the ground)
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Single leg deadlift (similar to T-pose – hold a soup can in opposite hand)
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Mountain climbers
Russian twist
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Push ups
Pull ups (if bar available)
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Plank jacks with band (band around ankles, in plank position, legs go in and out)
Bridge with band (band around knees)

Say goodbye to LOMO and enjoy!