Shim, Maaske, and I put another 3:45 in today on road bikes, went up around crescent then east, south, then back through CB. A bit colder than yesterday, but a heck of a lot drier. I'll take a little cold so long as its dry. This gives me three 7+ hour weekends in a row. Total hours this week= 13, plus another 2 lifting. Next week is rest week, only 7-9 hours, then its back up to 11, 13, 15, 17 yeeehaw!
Now I'm gonna go recover with food at Vincenzo's & then the Rolling Stones!
11 comments:
Let's see, I got 2 1/2 in on Tuesday, LtD speed. But we pulled 3 logs off the trail so that's extra credit power lifting work right? Ate a half gallon of Ice Cream (Mmmmm) over Wednesday and Thursday. Rode the trainer for a 1/2 hour Firday morning (got bored). Ate half a pumpkin pie Friday night. Then drank beer and wine all night Saturday. I don't think we're on the same program.
Tell us more Mr. Science.
Hey RF, did you run into any hail on Saturday? We had about 10 minutes of it while at Bene's.
I'm lifting four days a week, too tired to ride. Training so t-bone doesn't gap me so quickly on his SS. That's after I've started out a minute ahead on a geared bike!
BTW, congrats on winning series overall last year, t-bone. You going to race those marathons on SS this year?
6 for me yesterday and then 3.5 today. pretty good. got soaked yesterday. but it was still good.
Dale, four days of lifting and no riding, who is your coach? The most I have ever done lifting is three times a week and usually only two, you need way more riding and way less lifting. I am doing about 15-16 hours a week right now with about 1:30 of total lifting time. If you want info about a cycling training program, I have a lot of good reading material, your welcome to it.
Oh, by the way Ryan, I got in 4:45 today,
Thanks Dale. I'm in the process of reincarnating my old Proflex 957 into a ss. Might race that at the marathon events.
I've been lifting 12oz curls 7 days a week and eating ice cream with Mark. Going to give the Clydesdale class a shot this year.
Like 16oz. curls, seven days a week?
shim, I'm following the book "Peformance Cycling" by David Morris. I'm in fourth of four week hypertrophy phase which increases muscle fiber size.
I've read Friel's books, they're a great introduction to training; and Carmichael's "Ultimate Ride" pushes coaches but one can read between the lines and develop a plan.
I find Morris' book is the most detailed on how the body works (muscles, energy paths, hormones, etc.) and emphasizes block training (2-3 days riding with 1-2 days off or recovery rides).
I highly recommend reading Morris. If you have already, I would appreciate your thoughts on his program.
Dale, I'll check it out some time, I have several other books that have been gathering dust since the boys were born. I have been using Friel for the past five to six years with a great deal of satisfaction. By using his "Training Peaks" on-line training system, I have been able to ask him and his coaches questions when I have them, although its been a while since I have needed to since I have been following the same program for the past few years without much variations. Don't get too huge.
I have over 20 years of slothful living to overcome so going huge isn't an immediate concern!
I thought you had a break-out year in 05, Shim. It seems to take several consecutive years of structured training to fine tune the body.
Friel took me from Beginner Master bottom podium (first - third from the bottom)in 03 to top podium in 04. After starting with Friel's weight training for 05, I found Morris and followed him for on-bike training.
My goals are moving towards longer events of 3-6 hours this year. Hopefully, I can compete at Expert Masters level in 07. I'm really excited about the Psycowpath Marathon races this year.
Cool, anything I can ever do, please let me know. It may not sound all that interesting to you, but road riding and racing has made a really big impact for me. The Wed night group rides are super training. Hope to see you on the bike soon.
Post a Comment