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7/14 Weekly Workout

July 14, 2008

Tough week to schedule a workout routine.  Technically I should be tapering for next weeks race, however at the same time, I’m so upset over my Boyne Mountain Challenge performance (5th place), that I want to beat the hell out of my legs.  My anaerobic capacity far exceeds my muscular endurance.

Anyway’s, there is an issue with next week.  On the 26th I am in doing a mini triathlon and on the 27th I have the Stoney Creek Time Trial MTB race.  Is it really possible to do both? I will find out.   Here is this weeks structure:build 2

Monday Brick: Swim and Bike
Tuesday P2 Hill Sprints
Wednesday M2 Curise Intervals (Mock Time Trial)
Thursday E2 Endurance Ride
Friday OFF
Saturday A3 Hill Intervals
A6 Race Simulation
Sunday E2 Endurance Ride

6/30 Weekly Workout

June 29, 2008

Finally week of HARD training before the big race on the 12th.  The biggest day this week will be Tuesday when I do a mock race.  It will be a 36 mile ride within 3 hours.  At least that’s the goal.  Here is how this week is structured.
build 2
My selected workouts are as follows:

Monday OFF
Tuesday A6 Race Simulation
Wednesday OFF
Thursday E2 Endurance Ride
Friday OFF
Saturday M5 Threshold Ride
A3  Hill Intervals
E2 Endurance Ride
Sunday E2 Endurance Ride

Training Week of June 9

June 9, 2008

With this moody weather I need to be creative with my training schedule.  Below is how I am structuring my week.  My structure follows Friel pretty good until Saturday and Sunday.  I am flipping those days because of the weather forecast.  However since our weather people have 10% accuracy, I may switch back.  I’m also trying to fit in mountain biking.  Tuesday and Wednesday will be on the road while Thursday and Sunday will be on the trail.  You can find the actual workouts in the left sidebar.

build 2

Week of 5/12 Training (Build 2 Cont.)

May 11, 2008

I did REALLY bad this past week.  The trip to Detroit wore me out and Saturday REALLY wore me out.  Today was cold and rainy and I did not have the energy to put my bike back on the trainer.  I do have a priority ‘B’ race this Sunday so there are no excuses this week.  Below is how my week is scheduled.  You can find the actual workout in the left side bar. 

build 2

Week of 5/5 Training (Build Period)

May 7, 2008

Workout is posted in left sidebar.

Suppose to be a Peak period since I have a race on the 18th (which I haven’t signed up for yet).  Not sure if I am going to do the race, so I changed this to a Build period instead.  Would prefer to work on my muscular and anaerobic endurance.  I do have to take three days off due to going to a Detroit Tigers game, so I should only get in around 6 hours of training this week.   Here is how I structured my week:

build 2

Last Week of Build 2

March 25, 2008

THIS WEEKS WORKOUT HERE

This is suppose to be an RR week, however my knee issues have given me plenty of RR so I am still planning on 8 to 10 hours this week.  The good news is that all knee pain is gone, although I’m still going to stay away from basketball and running for a bit longer. 

Here is this weeks layout:  build 2

 

 

The green boxes are what I plan to do versus what Friel plans.  I need to customize my workouts to fit my days.  I still follow his plan of 3 intervals a week (I may have 4 days though).  My layout is based on: 

Monday – Power
Tuesday – Endurance
Wednesday – Muscular Endurance
Thursday – Endurance
Friday – Off
Saturday – Anaerobic Endurance
Sunday – Endurance

Week of 3/17

March 17, 2008

April 13 TT race is quickly approaching.  I feel so unprepared since I haven’t touched my mountain bike yet.  I did tear it down and clean it.  Also had my hubs cleaned up and had the shock on my Epic replaced per a recall from Specialized.  Other than that, it’s hanging in my garage.  On April 3 I leave for a four day snowboard trip in Colorado.  REALLY looking forward to that.

This week the Build 2 phase continues.  You can find my workout HERE.  Below is a graph of how the week was planned out, per Friel’s book. 

build 2

Life makes it hard to follow a strict schedule, so I’m sure workout days will get moved around.  I just make sure I get 3 interval days and 2 endurance days and 2 recovery days.  Sometimes I do break my own rules.  Last Friday I did 1.5 hours of spin class, then woke up Saturday morning and did another 1.5 hours.  That’s 3 hours of spin in less than 24 hours.  I did a VERY easy ride Sunday. 

Also, I bought some PowerBar Protein Plus REDUCED SUGAR bars the other day.  Don’t buy those; they taste awful.  I normally buy the regular Protein Plus bars.  The RS suck.  I did buy the Powerbar Performance Bar and those things are great.  I eat one on the way to the gym in the morning and it gives the energy I need for my workout.  Love those bars.  Reduced sugar bars..not so much.

Training Schedule: Week of 2/18

February 17, 2008

You can find this weeks workout in the left hand column.  I am doing more spin classes, which can be substituted with power, muscular endurance or anaerobic endurance workouts.  I have nothing major planned this week so there should be no excuses for not getting 10 hours of saddle time.

Week of October 8 – Training: Build Phase

October 7, 2007

I think I took advantage of RR training last week.  Saturday and Sunday I did not get out on the bike.  However, I do have a good excuse.  I received my new Kenda Karma tires and Stan’s Tubeless Conversion kit.  The instructions say that it takes less than 30 minutes even on the most difficult tires.  Well, a day and a half later I’m still working on them.  Just can’t get them to seal good.  Right now they see to be holding, but we shall see. 

With the Iceman race coming up (Nov. 10), it’s time to go back to work.  For the next two weeks, it’s build time.  The goal for this week is between 7 to 8 hours of saddle time. 

Monday:  Technically this should be an off day, however I have the day off from work so I’m going to do Tuesday’s workout, except I will do it on a mountain bike trail.  Cross my fingers that my new tubeless tires hold up (I am bringing two tubes and co2 with me). 

Tuesday: Power workouts: 1 to 1.25 hours at high intensity (HR Zone high 4 to 5). 

  • Workout #1:  Hill Sprints.  12 sprints at 10 seconds each with 5 minute recovery between sprints.  This is to be done on the road, however I will be on a trail so I will just sprint up every hill I come too.  Sprints are done by standing on pedals.  Take 5 seconds to build up speed as you approach the hill. 
  • Workout #2 (if time permits):  Jumps.  5 sets of 5 jumps with each jump lasting 15 seconds.  Standing during jump and use TT cadence.  1 minute recovery between jumps and 5 minute recovery between sets.

Wednesday: Endurance Ride.  1.5 hours in HR Zone 3. 

Thursday: Muscular Endurance Workouts:  1.5 hours at medium intensity (HR Zone 4 to low 5). 

  • Workout #1:  Hill Cruise Intervals.  Done on the road or trail.  5 intervals at 10 minutes long  HR Zone 4 with TT cadence.  Do on a 2% to 4% grade hill. Do a 3 minute recover between intervals.  Make sure you have a solid warm-up.
  • Workout #2: Shifting Intervals.  3 intervals 10 minutes long with 2 minute recovery between intervals.  Best done on the road since you want a flat terrain.  During the interval, ride in a low gear for 60 seconds at HR Zone 4, then shift to a higher gear for 30 seconds at HR Zone 5. Repeat this pattern for the entire interval.   

Friday:   OFF  :)

Saturday:  Anaerobic Endurance Workouts: 1 hour at High intensity (HR Zone 5). 

  • Workout #1: Pyramid Intervals.  1-2-3-4-5-4-3-2-1 minutes long.  The recovery is equal to your duration.  Example, the first interval is 1 minute long with a 1 minute recovery.  Then a 2 minute interval with 2 minute recovery….so forth…  Done on the road or trail.
  • Workout #2:  Lactate Tolerance Reps.  Do on an indoor trainer or on/off road to prepare for fast starts.  Find a slight uphill grade (1%-2%) or into the wind.  Do 5 sets with each set containing 4 reps of 30 seconds long.  Recovery is half the duration, or in this workout, 15 seconds.  Do a 5 minute recovery between sets.  Each rep is high cadence and high power.  This is training for fast starts. 

Sunday:  Endurance Ride.  2.5-3 hour ride in HR Zone high 3 to low 4. A portion of this ride can be used as a recovery ride.