Tuesday night for me.
1.5 hours on the rollers, 150-190W, with some low cadence stuff.
1 hour weight room.
Lotsa fun.
1.5 hours on the rollers, 150-190W, with some low cadence stuff.
1 hour weight room.
Lotsa fun.
Tuesday Workouts
What was on tap for the night?
Myself, Trainer ride:
10 minute w.p.
3x2 minutes @175, 200, 225 watts with 2 minutes between each rep.
4x8 minutes @200/205, 205/210, 210/215, 215/220 (increased wattage to second level at four minutes) 2 minutes rest between reps.
10 minute w.d.
Not a particularly hard workout, but effective at this time of year. I find in December I have to be quite kind to myself when on the trainer. If I over due it early on I find it hard to get back on the trainer.
Myself, Trainer ride:
10 minute w.p.
3x2 minutes @175, 200, 225 watts with 2 minutes between each rep.
4x8 minutes @200/205, 205/210, 210/215, 215/220 (increased wattage to second level at four minutes) 2 minutes rest between reps.
10 minute w.d.
Not a particularly hard workout, but effective at this time of year. I find in December I have to be quite kind to myself when on the trainer. If I over due it early on I find it hard to get back on the trainer.
1 - 20 of 45 Posts
Our club rents an indoor facility every Tuesday night during the winter months to get together with trainers or rollers and run through a program of some kind for about an hour, plus warmup and cooldown on either side. We usually get anywhere from 5-15 members showing up.
We're 8 weeks in, and have been building on a progression to introduce some intensity back into people's riding 1x per week, after doing mostly casual riding from the latter part of the summer onwards.
Routines vary by week, but with this being our last night before we break for the holidays we put everyone to the test with a simple 5 reps x 5 min best effort w/ 5 min rest in between each. I found it challenging to maintain a level of output even slightly better than my in season FTP, even with all the rest in between. Good thing I don't have any events of consequence until next June.
Our program is going to suffer from an enforced break for a few weeks around February again though, as our facility is being taken over solely for use by the winter Olympics during that time.
We're 8 weeks in, and have been building on a progression to introduce some intensity back into people's riding 1x per week, after doing mostly casual riding from the latter part of the summer onwards.
Routines vary by week, but with this being our last night before we break for the holidays we put everyone to the test with a simple 5 reps x 5 min best effort w/ 5 min rest in between each. I found it challenging to maintain a level of output even slightly better than my in season FTP, even with all the rest in between. Good thing I don't have any events of consequence until next June.
Our program is going to suffer from an enforced break for a few weeks around February again though, as our facility is being taken over solely for use by the winter Olympics during that time.
morning run and night xc ski with a buddy- I have no interest in a bike right now.......last year I was on my road bike all winter and it got old quick.
weights 2x a week also
weights 2x a week also
LMN -
How do those numbers translate to effort levels for you? I'd imagine that even if you are very light, that 200-220 would be at most a light tempo effort, yes?
I did your 1 hour at LT deal on Sunday to test and find out how much I lost through the fall. Was very pleased to get through it at 4w/kg without any drama. Will try about 5% higher watts next time.
Thanks
Dave
How do those numbers translate to effort levels for you? I'd imagine that even if you are very light, that 200-220 would be at most a light tempo effort, yes?
I did your 1 hour at LT deal on Sunday to test and find out how much I lost through the fall. Was very pleased to get through it at 4w/kg without any drama. Will try about 5% higher watts next time.
Thanks
Dave
Lt
I like that workout LMN. I do something similar and find it's just the right amount of work without forcing me into hating my trainer.
LT test in December....Yuk. I'd rather poke my eyes out with shift cable.dkri said:LMN -
How do those numbers translate to effort levels for you? I'd imagine that even if you are very light, that 200-220 would be at most a light tempo effort, yes?
I did your 1 hour at LT deal on Sunday to test and find out how much I lost through the fall. Was very pleased to get through it at 4w/kg without any drama. Will try about 5% higher watts next time.
Thanks
Dave
I like that workout LMN. I do something similar and find it's just the right amount of work without forcing me into hating my trainer.
Tuesday is an easy day for me. About an hour of easy riding outside for commuting and another hour on the trainer doing leg speed work: spin-ups, 10sec max cadence, 60sec one-legged stuff.
Today, again an hour of commute going a bit harder (in the cold and snow today) and then at least 2 hours of Z2 then some core and a bit of resistance training.
Today, again an hour of commute going a bit harder (in the cold and snow today) and then at least 2 hours of Z2 then some core and a bit of resistance training.
Spinervals 1.0
1 hr of Spinervals Lake Placid ride today.
G
1 hr of Spinervals Lake Placid ride today.
G
2hrs endurance, keep the watts over 200. Tonight is the same with 16x12sec seated bursts.. 46x11 from 3mph with 5min rest between. Tomorrow the same with 2x30min Tempo.
Last night was especially fun, the freezing rain warranted the first night with Studded MTB tires. The weekend snow covered with freezing rain made for a crunchy ride. Schools closed today, but the temps are suppose to get above freezing which will make the road conditions much better for the next 2 nights.. gotta love Winter!
There is a park near by with a long, fairly straight 6 mile road, and no traffic. Perfect training grounds for when the place is covered in snow and ice.
Last night was especially fun, the freezing rain warranted the first night with Studded MTB tires. The weekend snow covered with freezing rain made for a crunchy ride. Schools closed today, but the temps are suppose to get above freezing which will make the road conditions much better for the next 2 nights.. gotta love Winter!
There is a park near by with a long, fairly straight 6 mile road, and no traffic. Perfect training grounds for when the place is covered in snow and ice.
Tuesday
- AM Mito roller ride. 50 min tempo at 240-250 watts
- Core/gym workout
- PM 1.5 hr road ride with 60 min sustained 240-286 watt tempo
Wednesday
- AM Mito roller ride. 50 min tempo at 240-250 watts
- Core/gym workout
- PM road ride with 3 x 20 min high Z3 / low Z4 wattage tempos
- AM Mito roller ride. 50 min tempo at 240-250 watts
- Core/gym workout
- PM 1.5 hr road ride with 60 min sustained 240-286 watt tempo
Wednesday
- AM Mito roller ride. 50 min tempo at 240-250 watts
- Core/gym workout
- PM road ride with 3 x 20 min high Z3 / low Z4 wattage tempos
Instead of me getting long winded on this subject, check out these links which give a good idea of these early AM efforts:Dan Gerous said:Jeff, what's a Mito ride?
http://autobus.cyclingnews.com/fitness.php?id=fitness/2009/glycogen_training
http://www.informaworld.com/smpp/content~db=all~content=a791674884
Oh I see... I just didn't know the Mito term... Thanks.KERKOVEJ said:Instead of me getting long winded on this subject, check out these links which give a good idea of these early AM efforts:
http://autobus.cyclingnews.com/fitness.php?id=fitness/2009/glycogen_training
http://www.informaworld.com/smpp/content~db=all~content=a791674884
Tuesday was a recovery day 1hr easy spin with some one legged work thrown in.
Effort wise that would be around 80-85%. I could still carry on a broken conversation, but definitely felt a bit of a load. Right now I estimate my FTP to be around 230 watts, compared to a peak in season of 270 watts.dkri said:LMN -
How do those numbers translate to effort levels for you? I'd imagine that even if you are very light, that 200-220 would be at most a light tempo effort, yes?
I did your 1 hour at LT deal on Sunday to test and find out how much I lost through the fall. Was very pleased to get through it at 4w/kg without any drama. Will try about 5% higher watts next time.
Thanks
Dave
As I said I tend to be fairly easy on myself when on the trainer. If I do too much I end up not riding the trainer.
Yesterday (Tuesday) I did a bit of core exercises (planks, pushups, etc) and today went for a 55 minute run. The middle third of the run was on rocky singletrack. On the last climb before the end of the run I did some Lydiard-style hill-bounding.
Static lower body day for me...
1. Elliptical 800 meters @ Level 15 resistance 2min 45sec
2. Power Cleans 225x2-245x2 -255x2-265x2-275x2
3. Box Squat 4x365x2-4x375x2-4x385x2
4. Front Lunges 100x8-110x6-120x6-130x4
5. Single Leg Bench Squats (Bodyweight)x8-50x6-60x6-70x4
6. Straight Leg Deadlift 185x 8-205x6-225x6-245x4
7. Hamstring Curls 90x 8-100x6-110x6-120x4
Working between 90% and 95% of my Box Squat 1 rep max(405#). I have 3 weeks of heavy eating left on my mass cycle before I start to whittle it down again and see what's left. Since October I have gained about 30lbs (225-255) and managed to keep some visable abs so I think that its going well. I'm hoping for a 10-15lb gain in muscle.
1. Elliptical 800 meters @ Level 15 resistance 2min 45sec
2. Power Cleans 225x2-245x2 -255x2-265x2-275x2
3. Box Squat 4x365x2-4x375x2-4x385x2
4. Front Lunges 100x8-110x6-120x6-130x4
5. Single Leg Bench Squats (Bodyweight)x8-50x6-60x6-70x4
6. Straight Leg Deadlift 185x 8-205x6-225x6-245x4
7. Hamstring Curls 90x 8-100x6-110x6-120x4
Working between 90% and 95% of my Box Squat 1 rep max(405#). I have 3 weeks of heavy eating left on my mass cycle before I start to whittle it down again and see what's left. Since October I have gained about 30lbs (225-255) and managed to keep some visable abs so I think that its going well. I'm hoping for a 10-15lb gain in muscle.
That's a different trend, with most on this board trying to maximize their power to weight ratio.Yeti2424 said:Since October I have gained about 30lbs (225-255) and managed to keep some visable abs so I think that its going well. I'm hoping for a 10-15lb gain in muscle.
After over 35 years of weight training, I quit a little over a year and a half ago. Found I have some potenial on the bike, 70 VO2 max @ age 50, but had a body comp more like football player than an elite cyclist. Since I started racing four years ago I've dropped 25 lbs, probalbly 10 fat/15 muscle. At mid season last year I was 152 lbs and 8% body fat; hoping to get to 145 and 6-7% this year.
I still do core work and push-ups to balance my cycling-centric workouts.
1 - 20 of 45 Posts
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