Started the week with a head cold, no idea how long it was going to last, how it would impact my training or what my training was going to even be like.
Ended up watching Ronan McLaughlin (of Escape Collective and Everesting World Record Holder fame) YouTube rant (for want of a better word).
That cut close to home, particularly about how I want to do YouTube videos. I decided to do the best training I can do given the circumstances, it will not be perfect, but it will be done and better than not doing it.
This week’s training
Tuesday
Loaded up on cold and flu medication went to the gym, aim just to do all of body maintenance, aim was just two sets with 2 to 3 reps in reserve.
- 2 x 5 Barbell Front Squat
- 2 x 5 Barbell Romanian Deadlift
- 3 x 7 Barbell Bench Press
- 3 x 10 Dumbbell Incline Bench Press (super setted with)_
- 3 x 15 Dumbell Incline Row
- 2 x 10 Prone Curls (super setted with)
- 2 x 12 Skullcrushers
- 2 x 20 Hanging Knee Raises
Thursday
Still feeling rough, still on cold and flu medication and my nose was running like a tap, so back to the gym for leg day. Things started badly, clipped the barbell on the rack, first set of front squats and struggle to hold the bar, so swapped to back squats.
- 3 x 7 Barbell Back Squat
- 3 x 5 Barbell Romanian Deadlift
- 2 x 8 Smith Machine Bulgarian Split Squats
- 2 x 22 Hanging Knee Raises
Was lifting 10kg more on the RDLS. The split squats took it out of me and gave me DOMS (delayed onset muscle soreness)
Friday
Back on the bike, the gravel bike at that for one hour at endurance pace (Strava) . Finish the day of by easing back into running, something I have not done for months since suffering bursitis. Running one minute at 7 minute a kilometer pace (my usual running pace), walking for a minute while walking the dogs.
Saturday
Felt good after Friday, was hoping to do local group ride, but had a couple of issues and missed it. Which was good given the volume of snot production as I did a three hour endurance ride.
Felt good enough after the ride to nominate for a race the next day.
Sunday
Raced D grade (for the last time I think) with West Coast Masters. Third lap, three riders went up the road. I bridged quickly and that was the break of the day. Other than the bridge, one hard effort into the headwind to dislodge a rider (which almost worked) and a couple of lesser efforts to cover attacks, it was all below threshold. With what I thought would be two laps to go, I put in an attack, just prior to headwind finishing straight, got a gap, Mike clawed back on as we got the bell (not two laps to go). Needed more than two minutes to recover from the effort and Mike took the win.
In the afternoon attempted a beach run with the dogs, intention was two minute jog, one minute walk for 30 minutes. The number of people on the beach and all the dog interactions with people and dogs made that impossible, still managed 15 minute run time.
Training totals
6 hours riding, one “intensity” day
2 hours weight training
25 minutes running
Next week
Aim is to return to the usual two intensity days, one three hour endurance ride and two shorter endurance rides.
At least two weight training sessions
Two runs, one being at least 2km long.
One yoga class.