Aerobic bike day.
In my sport, training revolves around four key pillars: skills, speed, strength, and cardio. Skills training is the fun part—developing the techniques we need to execute effectively on game day. Speed work focuses on drills and running techniques designed to maximize sprint velocity. Strength training is all about hitting the gym and building power. Finally, there’s cardio, which can involve running, biking, rowing, swimming, or other endurance-based activities.
As game day approaches, we taper our training load to stay fresh and ready to perform. Today’s schedule included a 1-hour gym session, a 40-minute bike workout, and an hour of skill-focused drills.
The bike session.
Being just two days out from a crucial game, the goal of today’s ride was to build aerobic capacity and keep my legs moving without causing excessive fatigue. The session consisted of five 5-minute intervals at 150 watts, with a 1-minute rest between each set. Afterward, I wrapped up with an easy 10-minute recovery spin at 120 watts. My heart rate stayed steady at around 150 bpm throughout the session.
While it wasn’t overly taxing, this workout maintained my fitness, boosted my recovery, and got me sweating—a perfect balance for pre-game preparation.
That’s a wrap for Daily Dose #3! I hope this gave you a little glimpse into the life of a professional female athlete. Remember, ladies: strive to be 1% better every day.