post your training of week 2 march 2007

smallyke said:

I'd think it would be intrestingwhat everyone has done the past week.Maybe also if they are preparing for anything, race, an increase in condition,...

Im trying to gain lean weight,and become fit aerobically as well(or be able to manage 350 watt for 20 minutes by summer,swim 200 meter crawl under 2'20"😉.I still have lots of work.

monday: swimming 2 km + 40' stationary bike(10' 180w 10' 200w 10' 220w 10' 120)
tuesday: weights 40 min(triceps,chest,shoulders) + stationary 40' 180w
wednesday: weights 30' (triceps,biceps,shoulders) + swimming 10 x 75m +100-200-300 (1'20"/100) + stationary bike 45' 140w 130rpm with once 6' at 280watt 100rpm
thursday: weights 60' + stationary bike 45' 180w
friday: stationary bike 65' 180w 40km
saturday: weights 20' + swimming 1 km + stationary bike 45'(incl 12 min@400watt 40 - 50 rpm to simulate a climb(this is a killer for my level its way over my maximal power for 12 minutes at 70 + rpm)
sunday: Im going to do a 1h30' ride outside at 65% - 75% mhr.

If you can do 400 w for 12', I'm sure you can do at least 380 w for 20'. Or were the 12' not consecutive?

To answer your question, I took the week off due to sickness.🙁

Today I did a 100km race (Elite and Cat 1)
Monday I will do 2 hrs recovery
Tuesday I will incorporate 5 x 5 min intervals at VO2 max into a 90 min - 2 hr session
Wednesday I will do 3 sets of 6 x 1 minute intervals (one minute rest between each) with 20 minutes L1 between each set.
Thursday I will do 3 x 20 @ 95% FTP with some L1 between.
Friday - rest day
Saturday - 2 hrs mainly L1/2 with a few sprints and shorter speed work.
Sunday - 80km race.

Mar 08 - 2 hrs riding outdoors, light moderate intensity. MTB.
Mar 09 - 1 hr riding, light moderate instensity, MTB.
Mar 10th - 15 minutes riding, mod-high intensity
Mar 11th - 2 hrs outside, moderate intensity with a 5 minute hard effort. MTB.
indoor ergo, about 40 minutes
at very hard intensity, including long interval at 375-400 W.

Mar 12th, outside for probably 2 hrs, mostly moderate intensity. MTB.
Mar 13th, outside 2 hr + 50 min on indoor ergo at similar to march 11th but a bit more. Road bike.
Mar 14th - going to get warm, so outside for 2 hrs with a significant part
done on a highway on the roadbike. A few sprints.

-bikeguy

Monday - 3 hrs spin : covered a "rolling" course : 52 miles.
Tuesday - day off.
Wednesday - 2 hr spin.
Thursday - 2 hr spn.
Friday - day off.
Saturday - 4 hour spin 71 miles : another rolling course.
Today - 2.5 hrs recovery.

I have only been cycling for almost 4 months and I love it. Prior to cycling I lifted for over 10 years so I still continue to weight train although I know a lot of people think it is the worst sin imaginable.
I am currently preparing to do my first Century at the end of April and then a 152 mile charity ride which is supposed to take about 11 hours including stops.
Did I mention how much I love cycling!

Monday A.M. Chest, Shoulders, Biceps
Chest-Bench 4setsx15reps 205lbs Superset with Dumbell curls 3 x 20 35 lbs
Incline 3 x 15 185lbs Superset with Dumbell curls 3 x 20 35 lbs
Dumb bell Flyes 2 x 25 40lbs
Shoulders-Military Press 3 x 20 120lbs Superset Shrugs 3 x 20 205lbs
Lateral Raises 3 x 20 20lbs
10 Minutes of Core Work
Monday P.M.:
34 Mile ride 2 x 20 at max effort (I don't have a power meter or anything so I simply ride as hard as I can for my intervals.)

Tuesday A.M. Back,Triceps
Back-Pullups 3 x 15, Superset with French Presses 3 x 15 95 lbs
Barbell Rows 3 x 15 155lbs, Superset Over-head Extensions 3x15 75lbs
One-arm rows 3 x 15 75 lbs dumb bells
Rear Delt/reverse flyes 3x20 12lb dumb bells
Tuesday P.M.
25 mile ride at moderate pace
Following ride performed 2 sets of walking lunges

Wednesday-rest

Thurday A.M.
Same as Monday

Thurday P.M.
40 miles at Moderate pace

Friday A.M.
Same as Tuesday

Friday P.M.
20 miles very easy pace

Saturday A.M.
52 miles hard pace
Squats 2 x 20 205 lbs (I almost cried)

Sunday-rest

Mon - 100mins L2
Tues - 40mins L1
Wed - CTS Criterium DVD
Thurs - 40mins L1
Fri - 100mins LT intervals
Sat - 60mins L2
Sun - 2hrs L2

I am using up 3 months worth of annual leave that I have accrued over 5 years. Partner has just gone back to work and I am a stay at home dad. Can only fit in trainer sessions during the week when the little one sleeps, mum lets me out on the road in the weekend. Ideally would like to add more volume to my rides and drop the total number of rides as I am changing my focus from Crits to Road races at the mo. My 3 month old boss dicates when I can train though.

Keep them coming team.

Sun - Fast group ride, 4.5 hrs
Mon - Off
Tue - 1.5 hr endurance ride, followed by 20 min @ FTP, 3x5 @ 105% FTP, 4th one didn't happen
Wed - 3 hr endurance ride, IF .62
Thu - 3 hr tempo ride, IF .78
Fri - 2.5 hr endurance ride, 4xVO2max @ 115% FTP
Sat - Easy spinning, 5x15 second full sprints. This week new PB 5 second power.

17 hours, 500.9 km, 913 TSS

edited: first road race of season next Sunday, "B" priority so not really tapering any more than organization of the week to be semi-fresh. Still 6 weeks out from the first "A" race of the season.

Last week easy week - 1st race was today:

Mon 1h30 recovery/sprints (10xsprints 10sec rest mostly L1)
Tues 2h: 25min w/up, 55min behind moped then 20min 'race' in group 25m w/dn
Wed off just ride to work and back 30min
Thurs 1h30 trainer 4x5min L5 + 2 intervals where only managed 3 mins then cracked
Fri off work and back
Sat easy 1h15 with 3 sprints, 1 x 5min climb L5
Today race 137km - mechanicals so missed 2 laps then cruised in bunch, p-ed off so rode home 5h45 190km

Next week planned
Mon off
Tues as this week 2h
Weds after work 2h30-3h inc 2h+ sst (average 240w, ftp is ~270)
Thurs Trainer L5 1h45
Fri 1h30 rec/sprint
Sat race prep 1h30
Sun race 100km

Was a bit ill last week with head cold but still was seeing the benefits of the last 2 or 3 weeks of proper intervals. 7 hours total is high for me, usually I only do 5 or 6 hours in a week. Put my TT bars on the road bike and tried out the position on Sunday - not too bad although need to get used to it. Did a lap of the TT course used in a race in May and was 2 mins behind last years winning lap times so still plenty of time to get faster.

kms hours avg spd feeling (1 good, 5 bad)

Mon rest

Tue tempo/hilly/iv 46 -1.6 - 28 - 2 : 4x5mins VO2 + hills - got almost best time up local hill, 8:06

Wed rest - a bit ill

Thur tempo/hilly/iv 52 - 1.75 - 29 - 3 : 4x5mins VO2 + hills - got best time up other side of local hill, 11:27

Fri mtb/iv 20 - 1.5 - 15 - 3 : 2x15:30 at 95% FTP uphill to mtn ridge on mtb then 8 mins hard to the very top

Sat - no time

Sun - tt training 75 - 2.25 - 33 - 3 : Long tempo ride to try out tt position inc1x17km in 25:08 on a local TT course - v.windy day

Hope its more or less readable!
Tom

Nice post! This should be a really interesting thread. I vote to maybe have 1 of these every few weeks? good idea?

This is Week 8 of my training for the season. Before that I had a 2 month break. This is my first week of intensity for 07 however I have been trying to do a race once weekly. (Big believer of racing even when not 100% fit).

Monday- 1 and half hours L1 (active reco)
Tuesday- 2 hours L2 & 4 times 2 minute vo2 max intervals with 3 mins rest.
Wednesday- 1 hour L2 & 1x4min, 2x3min vo2 max intervals
Thursday- Leg Weights & training race-25mins. Worked turns, broke away on my own for 5 mins, went in the bunch sprint (3rd) made it hard for myself & 1 hour L1 active reco.
Friday- 3/4hour L1
Saturday- (night) Criterium- A Grade (😄 booyah! i reached my first goal of 07) 40 mins plus 3 laps. Pretty quick race but a team-mate went off the front so I had a cruisy ride (finsihed 5th). Include warm up and cool down etc.
Sunday- day off

Thats it. only about 315km's I think. I like to think im training smarter than longer now!

Btw. My first "Secong tier" race is only 4 weeks away so i wont be 100% fit. but then I have Big races for pretty much 2 months straight so I think starting late was a good idea!

Monday: Still suffering from Strep throat. I'm TKO.
Tuesday: Still on anti-biotics, first day back at school and work.
Wednesday: 1.5hour easy ride. HR races too easily, legs feel like I just woke up. 36km
Thursday: 2hr Aet, 40km
Friday: 2hour Aet 46km, some hills. feeling WAY better
Saturday: 2 hour Aet, 47km, some hills
Sunday: 3x15's, 2hour ride, some hills. 48km. Yay for intensity!
Monday: 2 hour rest/Aet, a couple massive sprints to 50km/h
Tuesday (today): rest day. Ab workouts.

It should add up to 244km. When I asked my doctor when I could go back to the gym she said "As soon as you feel like you won't drop a weight on your head". Apparantly she didn't realise that I'm crazy and actually serious...I was still on antibiotics until Sunday morning, but did as much training as I could. F***ing Canadian winters. I hate it here. I've been battling illness vs training since January. I should finally have it sorted out now that I actually got some medication for a legitimate illness. That's the problem with having a coach and no sports doctor. Once you get screwed with unexplained illness, you're screwed. It wasn't from overtraining. I still can't figure out what happened.