aiṓn

⧞ infinitum ⧞

June 26, 2018

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TUESDAY; 7 PM

CYCLING (track)
1/2 hour warm-up

  1. 200 meter seeding – 16.2″
  2. 2 lap sprint
  3. 2 lap sprint

NOTES:
My main priorities this summer are developing endurance and muscular adaptation to cycling and familiarizing myself with track racing and pack riding.   I also need to drop about 5 kilos of weight.  I don’t expect to see substantial improvements in acceleration or power until I add interval training in a few months.  Any improvement in racing this summer will likely be from better endurance, form on the bike or a bigger gear.  A reasonable goal next season will be under 14″ for 200 meters.

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Written by SJ

July 2, 2018 at 9:41 am

June 24, 2018

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SUNDAY; 9AM

CYCLING (rolling hills, 90 degrees & humid)
41 miles; avg HR 157; avg speed 15 mph

NOTE:
I added 14 miles and some hills to last week’s ride.  This is the longest endurance activity I’ve done in at least 15 years and it took a few hours to recover.   I will do another 30-40 mile ride this week and in two weeks complete a 60 mile ride with a couple breaks built in.  I will be in condition when I can do this ride at 140 avg HR and 18 mph avg speed.

Written by SJ

June 25, 2018 at 10:02 am

June 21, 2018

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THURSDAY;  6PM

MID TORSO
3 minute plank
3 reps of turkish get-up on each side with 24 kg kettle-bell

SQUAT
135 lb x 10 reps
225 x 10
245 x 5

BENCH PRESS
135 lb x 10 reps x 1 set
185 x 4 x 2

DEADLIFT (hook grip)
300 x 5 reps x 2 sets

POWER CLEAN & JERK
135 lbs x 5 reps x 2 sets

PULL-UP 
5 reps x 2 sets

PUSH-UP
2 sets x 10
1 set x 25

SINGLE ARM ROW
55 lb x 5 reps x 2 sets

Written by SJ

June 25, 2018 at 9:14 am

June 19, 2018

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TUESDAY; 7 PM

CYCLING (track)
40 laps warm-up

  1. 5 Lap Scratch Race
  2. 8 Lap Win-N-Out
  3. 15 Lap Points Race
  4. Unkown Distance

NOTES:
Improved endurance this week.

Written by SJ

June 20, 2018 at 2:02 pm

June 18, 2018

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MONDAY;  6PM

RUN
1/2 mile out and back easy pace on rolling hills

MID TORSO
2 minute plank
2 reps of turkish get-up on each side with 24 kg kettle-bell

SQUAT
135 lb x 10 reps
225 x 5 reps x 2 sets

BENCH PRESS
135 lb x 10 reps
185 x 4 reps x 2 sets

PULL-UP / CHIN-UP 
+25 lb pull-up x 3 reps
+10 lb chin-up x 5 reps

KETTLE BELL SNATCH (24 kg)
1 sets x 20 reps each side

 

Written by SJ

June 19, 2018 at 12:33 pm

June 17, 2018

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SUNDAY; 11AM

CYCLING (rolling hills)
27 miles; Avg HR 151

NOTE:
Fifteen years ago 30 miles at 18-20 mph was just an easy recovery ride.  Today’s ride wasn’t difficult but didn’t feel easy.    I’m still sorting out my bike fit and getting used to the bars and saddle.  I’m also exploring safe routes in my area.   I’ll add another 10-15 miles to my long ride this weekend.   In July I’ll extend the long ride to 60-70 miles.  By September I will complete a 100 mile ride.   My goal is to lay down a base of aerobic conditioning and begin next Spring’s track season with some decent form.  I’m guessing I’m about 50% of where I want to be in a couple years.   I will probably add Garmin and a power feature to my road bike. I could also benefit from having a coach.

Written by SJ

June 18, 2018 at 2:32 pm

June 16, 2018

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SATURDAY; 3 PM

CYCLING (road, rolling hills)
16 miles; Avg HR 130

Written by SJ

June 18, 2018 at 2:28 pm