I've been involved in competitive cycling off and on for 20 years. Currently I'm training to compete in some ultra xc mountain bike races.

 I have used the TRX during my off season functional training program in the past but this year I have carried on with TRX training (whereas in the past it was just bike work and the stability ball once a week, if that, for some core work).

 I've been experimenting with different workouts. Here's one I created and tried last week. I was anchored to a wooden beam/crossbar on a jungle gym in direct sunlight, 90-degree heat, 100% humidity (was on the road, I am not used to that kind of heat/humidity). 

The following protocol took me 2 hours and 20 minutes to complete.  I'm sure that time is beatable, but I found this to be very challening. If you aren't familiar with 10-1 pyramids, you run through the entire sequence of exercises consecutively, no rest, starting first with 10 reps for the entire circuit, then 9 reps for the entire circuit, 8, 7, etc.

That's a basic 10-1. My pyramid was 19 reps, 15 reps, 11 reps, 10 reps

 You will end up completing 55 reps of each of the following exercises (and 55 reps per side on the single-sided exercises).

You can check out other cycling-oriented TRX/BW/sandbag/KB FST protocols I've come up with at the website where I'm chronicling my training experiments, www.drillit.tv

 Give it a shot and post your time or offer any feedback you might have. Thanks!

BW Xover lunge
Bw squat
TRX Pushup
TRX Oblique crunch
TRX Piked pendulum
TRX rotating oblique plank
TRX SA High bi curl
TRX SA high reverse curl
TRX High rotation
TRX Postural squat
TRX rotating reverse turnaround
TRX SA row
TRX Supine pullthrough
TRX Kneeling rollout
TRX Windshield wiper
TRX Leg raise
TRX V up
TRX situp
TRX SL squat
TRX Sprinter's start (plyo)
TRX ham
TRX hip
TRX muscle up prep

Sweet!

I'll give it a shot tomorrow, and post my time. Always fun and up to a new challenge.

Never heard of the 10-1 pyramid before, but sounds like a fun and interesting way to switch things up.

Thanks,

Justin

Can you elaborate on a number of these? I was going to try to do this today, but I have no idea what a number of these exercises are.

And what does BW and SA and (plyo) mean?

Also when referring to Leg Raise are you talking about the Oblique Leg Raise, or the Double Leg Raise?

When you refer to "hip" and "ham" are you referring to Hamstring Curls and Hip Abduction like in the All Body XPress workout?

I was going to do this today, as I didn't get a chance last week, but I'll probably do it next week, so I know what I'm actually doing.

Thanks,

Justin

Justin,

This isn't my workout, so I could be off base here, but I interpreted the abbreviations to mean:

     BW = body weight (perhaps this refers to an exercise done without the TRX)

     SA = single arm

     Plyo = plyometric

Good luck with this workout: it looks like a killer! 

Thanks for the heads up there.

I thought SA probably meant Single Arm a little after that last reply, but wasn't too sure.

The other two make complete sense now. I'd imagine thats probably what they are.

Now if we can just interpret the last of the shorthand here for some of these workouts...

 This looks interesting to me.  The one thing I am not familiar with is the Rotating Reverse Turnaround.  Can anyone describe it for me?

and the TRX Windshield wiper please too

 Windshield Wiper is done in Suspended Supine Hip Press position, keeping knees and inner thighs together open and close the ankles laterally out about 45 degrees.  I believe this exercise was in the Golf Training DVD.

 I finished this weekend in 1 hour 45, however I didn't know what two items were so I didn't do them which would account for a lesser time I'm sure.  I didn't know what the Rotating Reverse Trunaround or the muscle up prep was.  Both sounded scary anyways.  Very very hard workout - and really long.  I'll try again and review with my TRX trainer to ensure I'm doing all the movement right.  Also getting there on the 40/40 challenge - I'm at 20/40 HooRahh!

Regarding Muscle up Prep (on the Bootcamp DVD):

1. Get into an offset foot position as if you are going to do one of the shoulder exercises (T-Y-W-I)
2. Sit down with your offset foot bent at the knees
3. Begin to pull yourself up in a rowing motion
4. Once you're up part way, you can finish by pushing down as if you were going to perform a dip