Training Status??? (II)
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M/W -- Core I:
Side Plank's, each side, ~60 seconds, minute in between sets, repeat set 3 times.
Supine Bridge, 3 sets of 20, 1 minute in between sets.
Reverse Crunches, 3 sets of 20, 1 minute in between sets.
Prone Cobra, 3 sets of 15, 1 minute in between sets.
T/H -- Core II (do the series twice):
Ball push -- ups, put knees/shins on stability ball, palms on the floor, 15-30 reps.
Ball Squats -- stability ball against wall/back, dip until knees are at 90 degree bend, 15 reps.
Ball Lunges -- rest one foot on stability ball, do one legged squat with other leg, 15 reps. Switch legs.
Ball sit-ups -- 15-20 reps.
Ball back-extensions -- 15 reps.
Ball oblique tests -- 15 reps per side.
Tricep dip -- use a counter top / table, 15 reps.
Standard plank -- 2x at 60-120".
Rest and then repeat the core II series.
Side Plank's, each side, ~60 seconds, minute in between sets, repeat set 3 times.
Supine Bridge, 3 sets of 20, 1 minute in between sets.
Reverse Crunches, 3 sets of 20, 1 minute in between sets.
Prone Cobra, 3 sets of 15, 1 minute in between sets.
T/H -- Core II (do the series twice):
Ball push -- ups, put knees/shins on stability ball, palms on the floor, 15-30 reps.
Ball Squats -- stability ball against wall/back, dip until knees are at 90 degree bend, 15 reps.
Ball Lunges -- rest one foot on stability ball, do one legged squat with other leg, 15 reps. Switch legs.
Ball sit-ups -- 15-20 reps.
Ball back-extensions -- 15 reps.
Ball oblique tests -- 15 reps per side.
Tricep dip -- use a counter top / table, 15 reps.
Standard plank -- 2x at 60-120".
Rest and then repeat the core II series.
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Do you know what M/W and T/H means?
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
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106mi, lots 'o climbing. I feel like I could keep going all day, which is pretty awesome. My left knee was hurting like crazy though, and I had to stop a few times to stretch the damn thing out.
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Sorry to sound like a smartass but unless I'm mistaken kensuf's post detailed the contents and frequency of his off the bike work outs.
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
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Seems pretty clear to me.
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yesterday: leg tensions, 2.5 hours with 6x7x8 tempo at cadence of 55-70
today: recovery for 2 hours
tomorrow: group ride with probably an extra hour or two of base type miles after the group ride.
thanks kensuf you reminded me that i need to start my core workouts again.
today: recovery for 2 hours
tomorrow: group ride with probably an extra hour or two of base type miles after the group ride.
thanks kensuf you reminded me that i need to start my core workouts again.
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A nice 1:16 in the windy cold that felt so delightful, enjoyable, pleasant, refreshing, calming and rewarding.
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I had a fantastic 1 hour 20 minute 28 mile tempo ride today in the wind on my back-up bike. After tweaking the saddle a tiny bit it felt perfect.
Now to get ready to watch college basketball.
Now to get ready to watch college basketball.
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team camp day one today. great turnout, at least 30 guys made it out. neutral spin out of town to the base of our big local monument 10 mile climb (rist canyon). killer headwinds up the climb, we took it easy and stayed together to the halfway point then all hell broke loose with attacks and counter attacks. at some point i accidentally rolled off the front of the lead group and nobody followed so i just pinned it and got enough of a gap on the real climbers that we went over the first mini summit together, then by the real summit, 1 very steep mile later, i was the 4th over the top, and the first cat3 behind 3 cat1s within a minute of the leader.
tomorrow we do a flat course and practice sprint teams.
tomorrow we do a flat course and practice sprint teams.
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2.5 hrs. I did 5 1min on at 400 watts then 3min off at 200 watts. It friggin hurt.
When I got home, I had a little present waiting for me that I ordered from a manufacturer overseas. Has anyone heard of Spacelegs? I got their Asian counterpart. Minimum order is 100 and Im giving massive discounts to anyone who wants to go in on preorder.
Check 'em
When I got home, I had a little present waiting for me that I ordered from a manufacturer overseas. Has anyone heard of Spacelegs? I got their Asian counterpart. Minimum order is 100 and Im giving massive discounts to anyone who wants to go in on preorder.
Check 'em
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Did the Swami's B ride for the first time. Apparently not the best turnout ever, but I think we started with ~25. Our group fell apart from the beginning, and I finished with 2 others. Did my best to pull as often as possible and managed to keep up decently well. Glad I know where the sprint points are now, though. Plan to do this ride a few more times before subjecting myself to the A ride...
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Was going to do the E3 Harelbeke route again today, but my left knee is killing me. No dice, methinks, which sucks because physically I feel just about perfect after yesterday's century. May try for 2.5hrs later today.
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Call me a wuss, but decide to stay indoors yesterday and ride the trainer...
Had the choice between 2x20, over/unders, or hill repeats outdoors...Temps at 10am were -10C so I was not looking forward to freezing my nads off coming down the hill, or running into ice...So the trainer won out...
It's amazing how one day of rest and a good night's sleep improves your performance
Did the same 2x20 workout on Thursday and just suffered...Yesterday it went much bettter...
Today an easy 45min spin on the trainer...Still to friggin cold out! Damn!!
Then it's some recovery and then Georgia warmth and smooth roads
Had the choice between 2x20, over/unders, or hill repeats outdoors...Temps at 10am were -10C so I was not looking forward to freezing my nads off coming down the hill, or running into ice...So the trainer won out...
It's amazing how one day of rest and a good night's sleep improves your performance
Did the same 2x20 workout on Thursday and just suffered...Yesterday it went much bettter...
Today an easy 45min spin on the trainer...Still to friggin cold out! Damn!!
Then it's some recovery and then Georgia warmth and smooth roads
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I am relatively new to road biking(2 years). I just finished my first focused 8 week training block.
W/Kg went from 2.44 to 3.1 (gained 2 pounds)
FTP went from 211 to 256.
I have done minimal group riding so, that's my next step, get comfortable there. Then find a race.
W/Kg went from 2.44 to 3.1 (gained 2 pounds)
FTP went from 211 to 256.
I have done minimal group riding so, that's my next step, get comfortable there. Then find a race.
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Did the Swami's B ride for the first time. Apparently not the best turnout ever, but I think we started with ~25. Our group fell apart from the beginning, and I finished with 2 others. Did my best to pull as often as possible and managed to keep up decently well. Glad I know where the sprint points are now, though. Plan to do this ride a few more times before subjecting myself to the A ride...
There's people off the back before you even turn onto San Elijo Road.
Hell I don't even see the sprint a good 4/10 times I do that ride.
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
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didn't slack at all this week.... good solid week of Build one
did some climbing on Tuesday, Thursday and Saturday.... easy ride Wednesday and today went for a group ride
group ride was pretty fun but the headwinds kicked me in the butt on the way home
overall a good week
did some climbing on Tuesday, Thursday and Saturday.... easy ride Wednesday and today went for a group ride
group ride was pretty fun but the headwinds kicked me in the butt on the way home
overall a good week
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4 hours today, 2.5ish hours was a group ride and the other 1.5ish hours was just me riding solo. my legs are fried, im ready for a recovery day and a nice big meal!
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Solid 56mi on Friday.
Tough 72mi Saturday.
It was supposed to snow last night. Slept in. Not sure if I'll ride today..
Tough 72mi Saturday.
It was supposed to snow last night. Slept in. Not sure if I'll ride today..
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3 hrs or so z2 today w the gf. Maybe a few efforts here and there. Last day of a 3 week block and i'm tired.
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
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Pinned on a number today but it turned into a training ride for me fairly quickly.
Can't complain too much. It's my first 500+ TSS week in awhile. So I got that going for me. Which is nice.
Can't complain too much. It's my first 500+ TSS week in awhile. So I got that going for me. Which is nice.
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Today's team ride was VERY "spirited". Surprised to see I hit 36 mph covering an attack just after I took a pull.
Took a 1.5 hour nap afterward.
Took a 1.5 hour nap afterward.
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2.5 hrs z1/z2. Legs are super bogged down. Looking forward to being a lazy ass.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste