aiṓn

⧞ infinitum ⧞

November 13, 2018

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TUESDAY: 10am

CYCLING (45 minutes Trainer)
10 minute warmup
5 x 2 min w 2 min recovery
10 minute cooldown

NOTE:
I’ve completed two FTP tests in less than a month.  This is probably cutting my motivation to strength train; because the desire just isn’t there right now.  I’m also doing three hour rides most Sundays which require additional recovery early in the week.      The priority right now is to get as much fitness as I can as efficiently as I can.  I’m riding harder than I’d like during all my rides but it’s to make up for the lack of fitness from being off the bike for so long and lack of time I have available.  I’m really training aerobic and anaerobic simultaneously.

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Written by SJ

November 14, 2018 at 1:07 pm

November 11, 2018

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SUNDAY: 10am

CYCLING (60 minutes)
10 minute warmup
10 x .8 mile hill repeat
10 minute cool down

Note:   168 average power for the work out.

Written by SJ

November 14, 2018 at 12:58 pm

November 10, 2018

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SATURDAY: 10am

CYCLING (trainer)
20 minute warmup
20 minute FTP test – 210 watts average
20 minute cool down

NOTE: My functional threshold power (FTP) increased by 1 since 11/21/18. The last time I attempted a stationary trainer FTP test I couldn’t continue the test after 12 minutes – likely due to the heat.  My VO2 max hasn’t improved much over the past couple months. However, I’m producing more power at the same heart rate.   I’d like to see more improvement across the board.   Considering I’m only training about two times per week any progress is positive.

Written by SJ

November 14, 2018 at 12:52 pm

November 4, 2018

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SUNDAY; 8:30 AM; 48º – 55º windy

CYCLING (Rolling Hills)
60 miles – 3 1/2 hours

NOTE:
I did a hard 8 mile interval starting at 10 miles but accidentally stopped the garmin about 13 minutes into the interval.  I lost about 20 minutes of data.  It may have been close to a personal best.   I stayed in the 53 chain ring the entire ride.  Quads were depleted from previous day squats.  Low back has been tight for the past few days.

Written by SJ

November 5, 2018 at 11:43 am

November 3, 2018

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SATURDAY 9 AM

Bench Press – 135 x 10 reps x 4 sets
Squat – 225 x 10 x 1
Dead-lift  (hook grip) – 275 x 5

Written by SJ

November 5, 2018 at 11:13 am

October 31, 2018

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NOTE:
The Fall is my most difficult season of the year – physically.  I start to get run down – maybe due to change of daylight exposure or colder temperatures – not certain.  Ignoring the change of season and pushing through fatigue and soreness in the past used to result in illness or injury every year.  About 5 years ago I began purposely cutting back when I started to feel different.  It’s helped a lot.

This year I got through October pretty well.  I put in several hard efforts on the bike on Sundays and a few during the week after work.  I’ve increased power based on the numbers I’m recording, and haven’t lost much strength in the gym.

During last Sunday’s ride I was passed by a 15 rider peloton.  Ordinarily I would have jumped in and rode at their pace.   Instead, I focused on my own goals and stayed off the back.  I also noticed as I started to climb a 1/2 mile hill I was starting to catch up as they were reaching the top.   This is another positive sign my training is going well.  I’m not a climber by any means but I was riding comfortably.    My desire and motivation to train hard is still at a high level.   My only limits right now are time and sufficient daylight.

Written by SJ

October 31, 2018 at 1:58 pm

October 30, 2018

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TUESDAY; 5:30 PM

CYCLING (Hill Repeats / Downhill Sprints)
15.2 miles
10 x .6 mile hill (2.6% grade)

NOTE:
I’ve been doing minimal training with weights this month.  I’ve been putting in hard efforts on the bike on Sundays at various power zones and it requires additional recovery.  I’m going to lose  maximum strength with the weights but it’s a necessary trade off for progress on the bike.   My cycling power is increasing in small but steady increments.

Written by SJ

October 31, 2018 at 1:37 pm