aiṓn

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July 17, 2018

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TUESDAY; 7 PM

CYCLING (track)
1/2 hour warm-up

  1. 5 Lap Scratch
  2. 8 Lap Win-n-Out
  3. 10 Lap Snowball

NOTES:
I’m beginning to adapt to the jump in gear size – less sore and tight after racing. this week. .

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Written by SJ

July 19, 2018 at 11:27 am

July 14, 2018

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SATURDAY: 9AM

BODY FAT TEST

Weight: 179.2
Body Fat Percentage: 17.9%
Lean Body Weight: 147.1
Fat Weight: 32.1

KETTLE BELL SNATCH (70 lb)
5 sets x 10 (5/5)

SQUAT
185 lbs x 10 reps x 2 sets

BENCH PRESS
185 lbs x 5 reps

PULLUPS
5 reps x 2 sets

NOTE:

The increase in cycling mileage, race intensity has affected strength levels.  I’ve been dealing with upper and lower back soreness and tight psoas for a couple weeks.

My body composition is almost identical as tested 18 months ago.  My fat over the past year has floated between 15 and 20%.  I was affected by injury, surgery and rehab.  I also moved homes, work locations, got married; and, changed sports which has affected activity levels.    My nutrition has been fairly consistent over the past few months and sleep has improved.  I’ve noticed my set point is about 18% body fat. To maintain at 10% body fat I need to train t 16 to 20 times per month and tighten up my nutrition.  I’m not eating sufficient protein to sustain the work I need to do – that has to be a priority.

Written by SJ

July 19, 2018 at 11:17 am

Posted in Body Composition

July 10, 2018

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TUESDAY; 7 PM

CYCLING (velodrome)
30 laps warm-up
1.5 Lap Pursuit – 45.44
6 Lap Pursuit – 3:03.32
3 Lap Team Sprint – 1:20.82

NOTE:

I expected a better 1.5 lap time.   I only reduced it by 3/4 of a second from last month.  I was anticipating 3 or 4 seconds faster.   My six lap time was significantly reduced by over 2 seconds per lap – likely due to weekly endurance training.  I’m still adjusting to the large jump in gearing and volume.  I’m dealing with a lot of low back tightness from ramping up so abruptly.   The elbow soreness I was dealing with last month has leveled off.

I will have a couple more opportunities to improve these times this season.   During the off season I plan to build power and strength for sprint efforts.   Some  reasonable goals for next season:

1.5 – < 40 secs
6 laps < 2:50
200 meters < 13.5 secs

Written by SJ

July 16, 2018 at 3:39 pm

July 7, 2018

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SATURDAY; 8AM

CYCLING (rolling hills, 75 degrees, thunderstorm)
64 miles; avg HR 158; avg speed 16 mph

NOTE:
I made some hard efforts — max heart rate was 183 bpm.   My lower back is still tight from racing last week — I’ll avoid lifting until I’m feeling more recovered.

Written by SJ

July 9, 2018 at 4:30 pm

July 3, 2018

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TUESDAY; 7 PM

CYCLING (track)
1/2 hour warm-up

  1. 5 Lap Scratch
  2. 8 Lap Win-n-Out
  3. 10 Lap Snowball

NOTES:
I raced with a moderate gear this week – up considerably from the small gears I’ve been using with the track’s  loaner bikes.  It had a bigger impact on my results than I expected.  I didn’t get buried while trying to maintain speed and cadence like previous races.  In my first race I took too long responding to an attack.  Previously I would have been left trying to cover a gap.  This time I was able to get around several riders and cover some breaks.     I can maintain pack placement but still don’t have the conditioning to make quick accelerations for the sprint.    It was good seeing some progress.  I will continue using moderate gearing between 90″ and 100″.

Written by SJ

July 5, 2018 at 12:15 pm

July 1, 2018

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SUNDAY; 9:30AM

CYCLING (rolling hills, 80 degrees, humid)
40 miles; avg HR 147; avg speed 17 mph

NOTE:
Repeated last week’s ride – lower heart rate and improved speed.  Unlike last week I felt comfortable throughout.  This week long ride will be 60 miles.

Written by SJ

July 2, 2018 at 9:56 am

June 29, 2018

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FRIDAY;  10 AM

KETTLE BELL SNATCH (70 lbs)
10 sets of 5 reps each arm (100 reps < 18 minutes)

SQUAT
135 lb x 10 reps
225 x 10
185 x 20

NOTE:
This was the first time snatching heavier than a 54 lb KB since surgery last June.  I wasn’t sure if I should have jumped 15 lbs.   I had a few uncomfortable reps but was fine when I made an effort to keep the left shoulder stable.

Written by SJ

July 2, 2018 at 9:49 am