aiṓn

⧞ infinitum ⧞

September 22, 2018

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SATURDAY 1000am

Bench Press 155 x 5r x 2s
Squat – 195 x 5r x 2s
Deadlift (hook grip) – 275 x 5r x 2s
225 x 5r x 2s (alternate grip)
KB Snatch – 28 kg x 20r x 1s
Weighted carry 24kg/28kg x 50 meter hill and back
Pull-up x 5
Chin-up x 5
Ab roller – 10r x 2s
Jump rope 75r x 2s

NOTE:
I’m using Pavel T & Dan John “Starting Strength” protocol to increase volume and frequency. I’ve had difficulty with consistency since I began focusing on the bike. This method is simple to follow and I had some success with it in 2012.

 

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Written by SJ

September 22, 2018 at 7:15 pm

September 18, 2018

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TUESDAY; 7 pm

CYCLING  (Velodrome  Masters Category)
1/2 hour warm up
5-Lap Scratch
8-Lap Win & Out
30-Lap Points Race
10-Lap Unknown Distance

NOTE:
I did okay in the 5 lap scratch race but didn’t have the power to respond to the final sprint acceleration.  That will be my primary off season goal.    I was the target of negative racing in the win and out.  I confirmed today another rider I have begun to surpass in results has been singling me out in recent events.  I noticed in all our races lately he is making an effort to get in front of me.   However, in the elimination race today he rode into my line several times then slowed on one lap at the line blocked my line and I was eliminated.   Now that I’m aware of his tactics, he will be easier to avoid.  The 30 lap race was my best event of the season.  It was fast throughout, but I stayed with the escape group.  Several riders were dropped and lapped twice (including the rider who singled me out earlier.)  Again, I didn’t have the power to stay with the final sprint. The unknown distance was open to all categories. It was chaotic and I wasn’t as competitive as I was in the other events.  Another rider dropped his chain in the final lap and I went up track and slowed to avoid him.

I was planning on racing a criterium this weeend.  I’ve reconsidered since my longest race this year has been about 20 minutes long and I haven’t ridden in a pack with brakes or multiple gears. At some point this off season I will do some group rides with increased length and speed to sharpen up.

Written by SJ

September 21, 2018 at 10:31 am

September 17, 2018

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MONDAY 5:30PM

MID TORSO
Turkish Get-up – 24 kg x 2 reps each side

SQUAT
135 lb x 8 reps x 1 set
225 x 15

FRONT SQUAT
135 x 15

ISO PUSH-UP HOLD – 90 seconds
ISO LUNGE – Left leg forward x 1 minute; Right Leg forward – 30 secs x 2 reps
ISO HANG from pullup bar – 90 seconds

KETTLEBELL SNATCH (64 lb)
35 reps in 2.5 minutes (15/15/10

NOTE:
Recently having neck soreness on left side. Initial thought just normal soreness from training, but it has persisted. Possibly cervical disk related.

I was considering racing a criterium this weekend; however, not having any recent experience with competitive group training or racing on the road (brakes and shifting), I decided to hold off.

Written by SJ

September 18, 2018 at 9:39 am

September 15, 2018

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SATURDAY; 10:30 AM

CYCLING (velodrome)
20 minute warm-up; avg speed 20mph; avg HR 149 (established VO2 max of 46)
20 minute FTP Test; 6 miles; avg speed 21.3 mph avg HR 166
4 x 200 meter sprint
1 x 500 meter
10 minute cool down

NOTE:
VO2 max of 46 is excellent for age 50-59. The power meter dropped numerous times in the FTP test. HR and speed were more accurate. I’ve learned the track has difficulty recording/tracking some power meter and GPS equipment for some reasons unknown to me.  I will repeat the FTP test on the road and on a stationary trainer.

Written by SJ

September 18, 2018 at 9:31 am

September 11, 2018

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TUESDAY; 7 PM

CYCLING (velodrome)
20 laps warm-up
1.5 Lap (500 meters) Pursuit – 44.72 (25 mph)
6 Lap (2000 meters) Pursuit – 2:57.59 (25.27 mph)

NOTE:
These are personal bests for the season coming off a hard effort on Monday.   I went close to full effort from the beginning in the 2k and improved by almost 6 seconds over last month.  I was reluctant to go all out in previous 2ks  because I thought I’d drop power and speed too soon.  I’ve taken almost 19 seconds off my 6 lap time since June.   I made an effort to keep a higher cadence in both of these events.  It helped seeing my watts and cadence over the past week.

This was a 2 second improvement in the 500 meters from last month, but I’ve got to accelerate off the line better and achieve another 3 mph.

 

 

Written by SJ

September 12, 2018 at 12:13 pm

September 10, 2018

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MONDAY; 10:30 AM

CYCLING (rolling hills)
38 miles; avg HR 149; max HR 177; avg Speed: 16.8 mph; 186 watts

NOTE:
I completed a 7.3 mile segment in 22:21.  About 30 seconds faster than last week.  My perceived exertion was higher today and I was expending considerably more watts and higher cadence.  I rode the last 3 miles 9 seconds slower than last week.  I was probably riding with a tailwind last week.  I’m still sorting out the power meter to get it to register VO2 max.

Written by SJ

September 11, 2018 at 1:35 pm

September 5, 2018

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WEDNESDAY 5:30PM

MID TORSO
Turkish Get-up – 24 kg x 5 reps each side

SQUAT
135 lb x 8 reps x 1 set
225 x 10
245 x 5

BENCH PRESS
135 lb x 5 reps x 1 set
205 x 2
205 x 1
185 x 4

PULL-UPS / PUSH-UPS
5 reps x 5 sets // 10 reps x 5 sets

OVERHEAD PRESS
95 lbs x 5 reps x 2 sets

NOTE:
I need to increase frequency of training.   I will experiment in the coming weeks with different approaches – possibly using the concept 2 rower,  lower volume upper body training, and longer kettle bell sets.   I am still dealing with excess fat.  I want to reduce 10-15 lbs of fat and increase lean mass by 5 lbs over the off season.

My training volume was fair for the month of August at fifteen training days.  Ideally I want to maintain a baseline of no less than 16.

Written by SJ

September 6, 2018 at 11:46 am