I started this morning with a spin class. Tonight the main event. A Muscle Endurance ride. 60 min in Zone 3, sounds daunting. The big problem for me will be to keep the focus and stay at Z3 intensity. Physically it shouldn't be a stretch.
Tomorrow, I am still undecided whether or not I am going to do my 4:00hr ride outside.
Tuesday, January 12, 2010
Monday, January 11, 2010
Near Perfect Week
In respect to following a training plan. I had a near perfect week.
I did the all the scheduled 16:30hrs. I was 30min short going into yesterday's 3:00 workout but felt good so I added an extra 30min. I hit all of my BT workouts. Including a 45min Tempo ride Tuesday. My longer ride of 4:00hrs wednesday and a force workout Friday.
The only thing I can improve on from last week is my sleep. I should be getting more of it.
Next week is 18hrs... I am still motivated but am ready for a rest week
I did the all the scheduled 16:30hrs. I was 30min short going into yesterday's 3:00 workout but felt good so I added an extra 30min. I hit all of my BT workouts. Including a 45min Tempo ride Tuesday. My longer ride of 4:00hrs wednesday and a force workout Friday.
The only thing I can improve on from last week is my sleep. I should be getting more of it.
Next week is 18hrs... I am still motivated but am ready for a rest week
Friday, January 8, 2010
Stay on Target
For the most part I am sticking to the training plan. Last night I climbed on the trainer for another 1:30hrs to finish a 3:00hr day. I had a good amount of energy to stay in zone 2 for about 55min.
The schedule today calls for a F1 workout within a 2hr time frame. According to the workout description, the F1 workout consists of several hills that take at most 3minutes to climb. Cadence about 70rpm and intensity in zones 1-4. So I will take my time to warm up and the test the legs with some high resistance. My focus will be to get that burn up near my LT and work a bit on my muscle endurance.
Tomorrow I am going to break up the scheduled 3:30hrs with some lifting, a spin class, and another bout with the trainer.
The schedule today calls for a F1 workout within a 2hr time frame. According to the workout description, the F1 workout consists of several hills that take at most 3minutes to climb. Cadence about 70rpm and intensity in zones 1-4. So I will take my time to warm up and the test the legs with some high resistance. My focus will be to get that burn up near my LT and work a bit on my muscle endurance.
Tomorrow I am going to break up the scheduled 3:30hrs with some lifting, a spin class, and another bout with the trainer.
Thursday, January 7, 2010
Toughest Day
I have come to the conclusion that Thursdays are my toughest days. I do my LSD workout on Wednesday. So when I wake up on Thursday I am exhausted.
Yesterday I completed 4:00hrs on the trainer. I tried to be more conservative than last week with the intensity. Last week my avgHR was 144 for 3:30hrs, with most my time in Zone2 this week, I kept it in Zone 1 and had a avgHR of 132.
This morning with spinning class I racked up another 1:30hrs. I have another 1:30hr to do tonight. I need to get on the trainer and go ASAP. Get it done and get my happy butt in bed early. I need to get more sleep or get Monster Drink injections.
Yesterday I completed 4:00hrs on the trainer. I tried to be more conservative than last week with the intensity. Last week my avgHR was 144 for 3:30hrs, with most my time in Zone2 this week, I kept it in Zone 1 and had a avgHR of 132.
This morning with spinning class I racked up another 1:30hrs. I have another 1:30hr to do tonight. I need to get on the trainer and go ASAP. Get it done and get my happy butt in bed early. I need to get more sleep or get Monster Drink injections.
Wednesday, January 6, 2010
Forty Five Minutes in Zone 3
This was a little more difficult than I thought. I don't think I warmed up enough so it was tough for the first 15min and the last 15min took forever.
I did it though. I have a nice flat chart with my HR right in the middle of Zone 3 for 45min. The speed graph looked good too. I held my speed to about 18mph. Who knows what speed that is on the road. The important point is that there was no loss of power.
I varied my cadence from upper 70rpms down to lower 60rpms. I wasn't very smooth at the lower cadence... I will have to work on that.
Today, I have a long day in the saddle 4:00hrs. If I get 3:00hrs I will be happy. The goal today is just to survive and keep the effort restricted to the lower part of my zone 2.
I did it though. I have a nice flat chart with my HR right in the middle of Zone 3 for 45min. The speed graph looked good too. I held my speed to about 18mph. Who knows what speed that is on the road. The important point is that there was no loss of power.
I varied my cadence from upper 70rpms down to lower 60rpms. I wasn't very smooth at the lower cadence... I will have to work on that.
Today, I have a long day in the saddle 4:00hrs. If I get 3:00hrs I will be happy. The goal today is just to survive and keep the effort restricted to the lower part of my zone 2.
Tuesday, January 5, 2010
Starting Base 2 Week 2
The plan this morning was to teach spin class and then do my M1 muscle endurance routine. The only problem with this plan was that I had a head cold. This is a time when I could really use a couch. The wife says to take it easy. To summarize Joe Friel... basically he says if you are sick below the neck, rest. If your symptoms are above the neck, try the planned workout.
So I did Spin class and it went ok. I had good motivation, and was able to get my HR into my upper zones. I climbed on the bike after class for my M1 workout but lacked the motivation to continue.
Tonight I will skip the weights and do the M1 workout. The goal this week is 45min in Zone 3. As before, I will do this at lower cadence so I can keep constant pressure on the quads.
If my cold symptoms get worse after today, I will skip my 4:00hr LSD ride tomorrow. I have done plenty longer rides so I don't feel to bad about missing one.
So I did Spin class and it went ok. I had good motivation, and was able to get my HR into my upper zones. I climbed on the bike after class for my M1 workout but lacked the motivation to continue.
Tonight I will skip the weights and do the M1 workout. The goal this week is 45min in Zone 3. As before, I will do this at lower cadence so I can keep constant pressure on the quads.
If my cold symptoms get worse after today, I will skip my 4:00hr LSD ride tomorrow. I have done plenty longer rides so I don't feel to bad about missing one.
Monday, January 4, 2010
Another good week
I am happy with last weeks training. I was able to get about 11 hrs of riding with a couple hours lifting in the gym. I started watching what I eat and am back down under 200lbs.
Some Highlights:
A few good breakthrough workouts - M3 workout 30min in zone 3, LSD 3:30hrs, a solid Force workout with time in Z4.
I think I pushed too hard in my LSD workout. I was too tired for my workout the next day. So I think I will back down the intensity.
This week I will look to increase my Z3 time to 45min.
Some Highlights:
A few good breakthrough workouts - M3 workout 30min in zone 3, LSD 3:30hrs, a solid Force workout with time in Z4.
I think I pushed too hard in my LSD workout. I was too tired for my workout the next day. So I think I will back down the intensity.
This week I will look to increase my Z3 time to 45min.
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