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03-30-09, 11:19 PM
Firstly this is how my diet looks.
wake up pop a multi-vitamin
Get to work around 6:30am, have a cup of coffee
Eat breakfast around 7:00 (cup of oats)
Have a snack, usually a small cup of low fat yogurt around 10:00
Have lunch at 12:00 - packet of 2 min noodles
Get home around 4:00, have scrambled eggs (hehehe I like it...even if it's more a breakfast thing, but I want to replace this with a whey protein shake)
And then eat dinner around 6:00 which is normally a apple, peach, some fish and veggies.
during the whole day I try and drink as much water as possible, I have one of those camelbak bottles at
work and try to keep it always infront of me sipping from it through out the day.
Training wise, this is how it looks :
Monday : 20km TT on my rollers with the roadbike. I try and beat my time everytime, so it's almost max effort output for 20km's. My avg time is around 28 mins at a 41km/h avg speed.
Tusday : rest
Wensday : Hill intervals. Ride up a hill close to me just spinning up, then go down and back up again at almost max effort, go down, spin up, go up at almost max effort. I do this 6 times, so that's 3 times of almost max effort.
Thursday : Intervals on my rollers, 2 min at 30km/h then 1 mins at 50km/h plus, then 2 min at 30km/h then 1 min at 50km/h, until 10 mins are up then I ramp it up a little to 1 min at 30km/h and 2 min at 50km/h, 1 min at 30km/h, 2min at 50km/h until another 10 mins are up, then for the next 10 mins depending on how I feel I either just spin easily or try and put in some effort at around 35 to 40km/h.
Friday : rest
Saturday : Usually either a 60km club road ride or 60km mountain bike ride with friends.
Sunday : Usually a technical orientated mountain bike ride of around 15km's or so.
Currently my weight sits around 187lbs my length being around 5,8. I would like to bring my weight down to 176lbs, and get fitter for a couple of races coming up, one being a solo 24 hour mtb race that I am planning on doing on my single speed full rigid 29er on one scandal mountain bike in December. Goals for the 24, just to survive and finish in the middle of the pack.
What do you guys think?
wake up pop a multi-vitamin
Get to work around 6:30am, have a cup of coffee
Eat breakfast around 7:00 (cup of oats)
Have a snack, usually a small cup of low fat yogurt around 10:00
Have lunch at 12:00 - packet of 2 min noodles
Get home around 4:00, have scrambled eggs (hehehe I like it...even if it's more a breakfast thing, but I want to replace this with a whey protein shake)
And then eat dinner around 6:00 which is normally a apple, peach, some fish and veggies.
during the whole day I try and drink as much water as possible, I have one of those camelbak bottles at
work and try to keep it always infront of me sipping from it through out the day.
Training wise, this is how it looks :
Monday : 20km TT on my rollers with the roadbike. I try and beat my time everytime, so it's almost max effort output for 20km's. My avg time is around 28 mins at a 41km/h avg speed.
Tusday : rest
Wensday : Hill intervals. Ride up a hill close to me just spinning up, then go down and back up again at almost max effort, go down, spin up, go up at almost max effort. I do this 6 times, so that's 3 times of almost max effort.
Thursday : Intervals on my rollers, 2 min at 30km/h then 1 mins at 50km/h plus, then 2 min at 30km/h then 1 min at 50km/h, until 10 mins are up then I ramp it up a little to 1 min at 30km/h and 2 min at 50km/h, 1 min at 30km/h, 2min at 50km/h until another 10 mins are up, then for the next 10 mins depending on how I feel I either just spin easily or try and put in some effort at around 35 to 40km/h.
Friday : rest
Saturday : Usually either a 60km club road ride or 60km mountain bike ride with friends.
Sunday : Usually a technical orientated mountain bike ride of around 15km's or so.
Currently my weight sits around 187lbs my length being around 5,8. I would like to bring my weight down to 176lbs, and get fitter for a couple of races coming up, one being a solo 24 hour mtb race that I am planning on doing on my single speed full rigid 29er on one scandal mountain bike in December. Goals for the 24, just to survive and finish in the middle of the pack.
What do you guys think?