I was gonna do 3 hrs MTB Sunday, but I can move that to Saturday. I can do a couple hours tempo on Sunday (or less). My plan has me at 650 TSS after Saturday, and I'm aiming for 700, so I should really only ride an hour or so, but two won't hurt.

4.5 w/kg here I come.

I could lift 4-5 days a week.

To be honest, I'd like to do one endurance and one strength workout per muscle group per week. Everything.
I'm going to do core everyday. Maybe off one day a week.

I'm currently like 146 or so for my 'low' weight at 5'10. I wouldn't mind going up to 155 if it means that I put on some upper body and core muscle. Once the miles start racking up, I'll lean up fast enough.

I don't like feeling like a scrawny ass sprinter. I think I'd be a little more confident in the last kick if I didn't feel like I was taking on linebackers...

Did 24 miles of solid SST w/ a nice hill climb right in the middle. Tomorrow is another SST day. Wednesday is hill intervals (Hopefully this hill be the right length for 5') and thursday is a 1125211 workout on the rollers....fun stuff.

drop them. sprint against skinnier people.

Pretty decent 5s power there.

Alright. Let's start with days. Go with 4 days; 2 days on, 1 day off, 2 days on, 2 days off. That is, if you can be strict with the days you can go. ie. Train Mon Tues, off Wed, Train Thurs Fri, off for the weekend.

More than likely you're an ectomorph, a hard gainer. So you want to blast it hard and recover hard. And you'll want to eat solid, useful calories. Think about getting 1 to 1.5 grams of protein per pound of body weight. So ... 146 to 219 grams of protein per day. And add 500+ calories a day to your diet plan.

Seriously. You'll want to do basic, core exercises. Nothing that hits only secondary muscle groups, but basic, hardcore lifts. And when you lift you'll want to do one warm up set, then go at it with 2-3 hard sets, low rep. And, if you can, rest only 30 seconds between sets and 1 minute between exercises.

Keep moving. Don't slow down. Those other guys that sit for minute after minute between sets and talk and crap aren't doing a damn bit of good. You only need 45 minutes in the gym to lift. Beyond that is useless. You won't gain anything. The less you rest the more your natural GH will peak.

And the earlier in the day you go the better. You can utilize what test you produced while sleeping and you can recover all day with proper nutrients and rest. Go early AM if at all possible.

Immediately after you workout, consume a high protein, high carb meal - within 20 minutes. Then 2 hours later have a protein shake and a banana - or the like. These are two of the best times to aid your body in recovery.

Don't worry about all these fancy-schmancy lifting routines: Push-Pulls, drop-sets, pyramids, etc. Do basic, old school style lifting and do it with a goal: Aggression. Use machines that you won't need to be spotted on or find someone who is willing to help you push through the last reps. But be smart. Don't go overboard right away and hurt yourself. Warm up first and rest if you really, really need to. Drink plenty of fluids through your routine and stay focused.

Now the exercises.
You can start with the biggest muscle groups and work down. ie legs, back, chest, shoulders, arm. This way throughout the week you'll be able to hit them hard and recover them before the next session. You can hit your legs and arms on the same day then couple arms with another session later in the week if you really want them to grow (for the ladies ). Or just do them once and be done with it because us cyclists need to stay a little wormy looking.

You could try:
Mon: Legs, arms
Tues: Back, core
Wed: off
Thurs: Chest, arms
Fri: Shoulders, core.
Sat: off
Sun: off

Remember when you workout your back you will also be hitting biceps to a lesser degree. When you do chest, your triceps to a lesser. Same with shoulders. So you could go:

Mon: Legs, core
Tues: Back, Triceps
Wed: off
Thurs: Chest, Biceps
Fri: Shoulders, core.
Sat: off
Sun: off
This routine will hit your arms fully still on two days during the week especially if you do specific exercises.

Let's stop here and let you catch up and let me know you're still following.

That's actually just my peak, 5s is a bit lower.

I follow subby.

At the same time, I'd like to do abs/back everyday. As in, the machines for obliques, knee raises for abs, and back extensions with a weight on my chest. Those muscles recover fast enough.

Thanks, btw.

No problem. You can do that.
Do you want to go with the first routine or the second?
We can start applying exercises to the routine once you decide.

RTC: just like cycling... if not more so, recover form hard workouts is key. So is nutrition, particularly if gtrying to gain lean weight.

thanks for the legwork, Sub! saved me some time!

oh: I love chin/pull ups, straight armed planks and close grip cable rows. Some of the best bang for you buck upper body movements.

Sheesh! It's all in your head. I'm 5' 5" and 123 lbs. Your "scrawny" ass has 20+ pounds on mine. I'm not winning my crits, but I've been placing well. Last I checked, we're doing the same races! Not that doing weights is a bad idea, I'm just saying, you might be a little more confident in the last kick if you develop that killer instinct.

Training! Well, on Saturday, a small group of us from my collegiate team went out for a long ride. We ran into one of the local teams on our way to the day's big, nasty climb (Fernvale). In fact, it was JKS' team, so I met him. Cool! I enjoyed the ride and am likely to try and join that race team for next season. It seems like a good group of guys, with structure, enthusiasm and (natch) some good sponsorship.

Update: 11/17/2009. Weight 162

Mon: Weight lifting, core
Went way too hard. Tuesday morning I woke up feeling beat up.

Tues: 1.5hrs of tempo.
I kept it sane. Tried to hold about 80% FTP. Mainly because I'm going to do 2 more days of tempo, SST stuff and want to feel good in the mornings. Fortunately or unfortunately I had to stop a couple times for traffic. I rarely have to this early in the morning. But twice I had to come to a complete stop.
Entire workout (273 watts):
Duration: 1:26:09 (1:32:33)
Work: 1402 kJ
TSS: 111.3 (intensity factor 0.883)
Norm Power: 283
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 30.158 mi
Min Max Avg
Power: 0 643 273 watts
Cadence: 30 143 92 rpm
Speed: 0 33.2 21.1 mph
Pace 1:48 0:00 2:51 min/mi
Hub Torque: 0 277 91 lb-in
Crank Torque: 0 889 256 lb-in

you bring up a good point- one of my goals for this winter is to develop a better "killer instinct".
As I mentally go back through my races I've noticed that a lack of focus at times has cost me a lot. For example, while there were a lot of factors at play in the cross race on Sunday, I could have finished 4 spots higher if I had been able to bear down through the 4th lap and not mentally ease up... I didn't, some chasers caught me and ended up going around me.

Anyone have stuff they do to work on this? Motivation series listening, loud music, tearing the heads of small woodland creatures,... seriously - I'm tired of having these mental lapses.
(cue pictures of El Imbatido)

[QUOTE=substructure;10042594]Update: 11/17/2009. Weight 162
I kept it sane. Tried to hold about 80% FTP.
Norm Power: 283

I don't think I like you right now.

[quote=jwible;10042650]Actually, I was going by this:
Entire workout (273 watts)
And it's closer to 85% if that makes you feel better. I wanted to hold only 80% but in the dark you go by feel more than what you see on the PT. Because I couldn't see the PT. When I had to stop a couple times I went pretty hard to make up for it and then went overboard.

Although a couple weeks ago, I managed this one on the same course :
Entire workout (290 watts):
Duration: 1:22:13 (1:22:30)
Work: 1427 kJ
TSS: 123.3 (intensity factor 0.951)
Norm Power: 304
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 29.972 mi
Min Max Avg
Power: 0 716 290 watts
Cadence: 39 138 94 rpm
Speed: 0 33.1 21.9 mph
Pace 1:49 0:00 2:44 min/mi
Hub Torque: 0 236 93 lb-in
Crank Torque: 0 841 267 lb-in

Quick question to everyone: what's your weekly TSS this time of year? And how much are you increasing it on a weekly basis (assuming you're utilizing that sort of periodization) ??

Hey it was great to meet you and Chris too. It was my first team ride so what a coincidence! It seems like the pace picked up a tad when you VU guys latched on. . It would be great to have you on the team. I'm actually very pleased I joined. I enjoyed riding with the guys. I wish I could shake loose to do it more often. I also found out last night that the extensive fitting the shop does using the Serotta Size Cycle (takes 2+ hours and I've heard rave reviews about it so far) that usually costs $200 is $100 for the team. Definitely going to hit that up as a Christmas present this year. Hope to see you around again.

Training: Ummm...well dropped the bike off at the shop last night which puts me on the trainer today if I was to do anything. My wife was having some stress/health issues last night so I couldn't bear to wake her this morning by getting up early when she was finally sleeping (plus I missed out on some sleep last night as well). I did manage some upper body & core work last night. Hopefully will have my bike back tomorrow and can get up and hit the trainer in the morning and do a lunch ride as well tomorrow. Will repeat that another time or two this week and get caught up on my saddle time this week.

Not that I know what I'm doing, but since you asked;

700/week this week. Goes up ~50/week (aiming for +5 CTL/week). There's a spreadsheet on the wattage group (called CTL-planner or something) that will help you plan out your ramp rate.

My current CTL is 65 or something (not at home, so I don't know exactly).

I'm trying it without rest weeks, just going straight through base. Nomad does the same, so I'm trying it out.

took the family to disney world last week, and all we got was this lousy h1n1 virus. damn.

That sucks. Paid Money to Mickey to get sick. I hope everyone gets well soon.

glad to be back training with structure again. I travel for 2 months in the fall so cycling is tough to fit in. I decided to add running because it is better then nothing. Would aim for 4 days cycling, 2 days running but was dependent on schedule. Of course I get sick with a lung thing and it floored me for 3 weeks. This weekend I ran a half marathon, first bit of working out in 3 weeks. HR was a solid 20beats higher then it should have been.

Either way, glad to be back home for a while, hitting the rollers and getting the base work going again. Just starting slowly, very very slowly.

I'd prefer to do the first getup but is there any way not to do legs and arms in the same day?
For some reason that doesn't seem right in my head, but I know jack about this, so I have no problem trying it out and seeing how it goes.

Lets just go with the 1st routine. I'll start it up today.
Normally though, I have the most time free on mwf (no class) so I could get to the gym pretty early. On T/Th I have class at 9 so getting to the gym early probably won't happen. I can go around 3:30 or 4 on tues/thurs.

No offense dude, but if I feel like it, I got it. I have no issues being the front of the race in the last lap if I feel mentally 'okay'. There are some races where I don't feel like it, so I don't care enough for the jittery-ness. If I don't have good position going into the last lap, I sit up most of the time if I don't have something halfway through the lap. I don't want to contribute to the swarm and crash effect.

I did too many crits every weekend this year, and even though I still loved doing them later in the season, I think I just burnt out that instinct because I didn't feel it. For my next season racing, I'll probably race less and do more fun/longer rides over the weekend when I don't feel like racing just because it's better for my head and will allow me to do the occasional road race without feeling like I'm nuts. I doubt I'll have as much disposable income from this year on. Not a complaint, it's just that the entire focus of my summer won't be 'train and race while working a day job'.

I have no grandiose delusions about my abilities. I know that with training and time I can probably become a 2 if I race crits. I can do well in the early season 3/4 races so I know I'll do find against the 3's. The extra bulk won't hurt in even the hilliest of crits.

Road races are not my forte and I'll probably keep up with them every now and then, but it'll be just for the experience till I hit a point where 'I get it' and it 'clicks'.

I'll never be a pro and I'm not going to live my life trying to look the part when I can't walk the walk. I'll have my beer, some semblance of an upper body, and live my life. If having a little more 'bulk' gives me an edge, be it placebo, I'll take it. In the meantime, I'll workout in the gym since I can't ride my bike. You can go ride your bike because you can do that physically. Last I checked, I placed in the money a bunch this year.

Kapish?

(edit: sorry if that came out harshly, I know you were talking in jest a little. I didn't take it personally and hopefully you won't either!)

Andddd that's what winter's for. Glad you're hitting it up slowly and not stressing out. It comes back quick.

Or that's what I keep telling myself so I don't get completely depressed when I'm off the bike. The way I see it, I went from being stuck on a couch till sept last year, to placing in the top 10 in april, to podiuming in may. It IS the 4's, but still. You'll get it back, don't you worry.

Don't neglect your stretches and core strength stuff, it'll come in handy if you've been off for a while.

Thanks for the advice. I will be doing strength training two days a week which will include a lot of core work. Plus will hopefully do daily stretches unless I get lazy again. I have the same view you do, last year I did hardly anything and had a pretty strong season (something like 15 top ten finishes). Figured my first 4 week build will be lighter and then I can really start getting in the hours next month.