esammuli

I was planning for a big training week and definitely didn't plan on getting sick. I've missed the last three days with a cold and now I'm going to try to ease back into training. I'll probably just go for 1-2 hours easy today and try to build back up to normal by the weekend. Hopefully my body doesn't have other ideas.

I'm going to need to alter my training plan a little bit. I was planning on taking it a bit easy next week coming into Tucson, but now I'm probably going to train right through it and go for a shorter, more abrupt taper for San Dimas. It's going to be tricky trying to find the right balance between fitness and freshness. Oh well, nothing i can do about it.

fordfasterr

I have a question about the Friel crash training method ... (question is way at the bottom...)

First, a quick view of what the plan looks like: (or there-abouts)

wk1 Build 1
wk2 Build 1
wk3 recovery
wk4 Build 2
wk5 Build 2
wk6 Recovery
wk7 peak/race

I am currently on wk2 Build 1 ... Anyway...

The race weekend that I will peak for is 3 events, Saturday: circuit race & iTT - Sunday: Criterium. (all on flat terrain)...


Question: what specific workouts should I do on the peak week to be strong and fresh for the race weekend?

*peak !!

procrit

I would probably something like this:

Monday: Off
Tuesday: 2hr tempo
Wednesday: 1x20' threshold (95-100%), 30min endurance pace
Thurs-Fri: Off

Make sure and eat well on the peak week, plenty of carbs and protein will help you get fully recovered. I also wouldn't do 'openers' on Friday as it's a 2+ stage event. If you are worried about blocked legs, do a little extra warming up before the first race.

Race day, 100mg caffeine 30-60 mins before each stage. Helps tremendously, especially the second day of a race when you have a little fatigue.

MDcatV

peak

caloso

About to leave for a lunchtime set of 3x3's

Flatballer

Maybe it's a week of looking around corners stealthily. How do you know?

mollusk

No rain = no merit badge

Sorry

But going out at 33 F with wind and thinking you will get rained on is pretty hardcore.

Now back on topic.

I was going to go out today and ride, but I went to see my HS Senior son's senior project, got roped into crap shuttling for his HS band's fund raiser, was at the sponsor shop writing the check for the Edge Composite 1.65 tubular wheelset at 10% below wholesale (my team's sponsor shop is an Edge dealer), legs are still a bit sore from yesterday's self-imposed thrashing (8x5's), getting ready to cook dinner (chicken cacciatore with roasted veggies), I'm making another batch of Gary's pesto, younger son (8th grade) needs homework supervision (and a cattle prod), and I'll take my dog out for a long walk later as my "active recovery".

bostongarden

Just another ordinary day in the life.

mike868y

2 hours on the road. Warmup, then 5*5' ZeC intervals. This was the first time I've ever done structured intervals (other than hill repeats on the road). Found a good stretch of road, but w/o a power meter, it is hard to judge the right effort for the intervals. Weather was terrible. first 45' was cold and a little rain and snow. Then the rain/sleet/snow intensified and the last 75' were hell.

umd

Did a bunch of under/over type stuff today. I won't bore anyone with the details but when I saw it on my training plan I thought it sounded painful, and it was!

bostongarden

Well, it is my intent to race on Sunday, so, I wanted to sort of recover a little from some recent efforts; but, I'm thinking farther down the road this race season so I wanted to sort of push it a bit and keep building; and, I wanted to do some stuff that might make my legs a little ready for racing, specifically, a little bit of leg speed stuff.
So, on the computrainer:
10' 155ap 94rpm with one burst to an rpm of 163 near the end of the warmup
7' 190ap 100rpm with 3 other bursts about 90" apart with max of 187rpm, 190rpm, 189rpm
17' 182ap 89rpm ease up a bit
22' 170ap 95rpm focus on higher spin, another burst near the end with max of 197rpm (controller said 200, but stored data says 197)
4' 128ap 85rpm cool down
(I'm not looking forward to having it handed to me on Sunday, but, ya gotta start somewhere.)

badhat

back on the bike!

did and hour and a half of easy work with a couple of hard climbs (stadium hill to dams to bellvue and back). did all the climbs t threshold and overgeared seated for strength.

no sense of where power was but i felt great on the bike. and the weather was awesome. fingerless gloves for the first time this year.

mollusk

Pretty much "spot on" except for that check writing bit.

Dinner is in the oven and the smell is awesome! Time to start the pasta water.

johnybutts

today was cadence intervals, then standing intervals. **** was hard.

1.5 hrs.

1 hr recover tomorrow - then race on Saturday - i'm attacking nonstop all race long. no one will stop me.

fordfasterr

more LT work with a few 30 second sprints then chased a friend of mine around a 1.3 mile loop a few times =) I allowed plenty of recovery between sets so I can hit the next one just as hard and I felt very good for a 3 day build block...

I forgot to wet the HR strap for the warm-up, so it was reading like 230bpm.. I deleted that from the workout data just to avoid the ******** comments...

It went something like this:

wu
5 min @ FTP
5 min rest
4x30+30 sprints
5 min rest
5 min @ FTP
6 min rest
5 min @ FTP
3 min rest
8 min @ SST (, I thought I was going home... but then I met up with a friend....)
3 min @ FTP
6 min rest
3 min @ FTP
3 min rest
2 min @ FTP
ride home.

here it is:

3-4-2010-LT.jpg

slim_77

3 days rest over.

tempo commute to work (1:50 total), got a nice sprint in the park and wound it up to 1185w, but it was dark and I felt a lot left in there. I love the periodization effect. Man, on Sunday I couldn't hit 850w in a sprint after a 3 man leadout, and today I wound it up to almost 1200 and didn't blow the roof off.

feeling goooood.

silversx80

Simple workout today, easy. 1:30, 45' @ Z2, 30' @ Z3 and the other 15' was getting the trainer to warm up enough to get a good resistance. Tomorrow is either my commute @ Z-2/3, or 2-hrs when I get home from work. Shooting for 7-8 hrs over the weekend.

dc1215

Picked up a powertap, couldn't be more excited about it. Did a 20' test tonight, real happy with the results. Ended with 30 minutes of Tempo. Felt good. First race ever on Sunday. Also excited for that.

jonestr

after reading your calville reports it is reassuring to know that you are human and capable of mortal things like colds

Flatballer

It's all a lie. He just tells us he's sick so we don't suspect him of being an alien. You fell right into his trap.

mollusk

Dinner was a huge hit with the family. Maybe tomorrow will be beenie/weenies and I get in an awesome ride.

umd

He's human, just a strong one

as a reminder, here is a picture of me (the white blob in the background) chasing down his break in the 4s two years ago

esammuli

LOL! Funny, I stayed less than a mile from that course last weekend.

mike868y

Did you bridge?

esammuli

We got caught, then my teammate countered and stayed away for the last 2-3 laps...but got with 50m to go.