January 20 to 26, just a little late in posting.
This week’s targets
- two intensity days
- one three hour endurance ride
- two shorter endurance rides.
- two weight training sessions
- two runs, one being at least 2km long.
- one yoga class.
This week’s training
Monday
90 minute endurance ride, mid morning 35C heat. Completed it drinking over 2l of water and still lost 0.5kg. Wrecked me for the rest of the day.
Tuesday
2 x 8 minutes, to get my FTP, followed by as many 3 minute intervals I could do holding the same power as the first two intervals. It went badly, first interval 232 watts, which was good, more than expect, next interval could barely hold threshold 202 watts. So in theory my FTP is 90% of the average of the two intervals or 196 watts. Did two 3 minute intervals, third interval started cramp 30 seconds in.
Followed it up with a beach “run” with the dogs and realised that beach runs with dogs are not a summer thing, dues to the number of people and dogs on the beach.
Wednesday
Was hoping to do yoga today. However, bad night’s sleep turned it into a rest day.
Thursday
Another rough night/morning could not get myself organised for the Mundijong Wheelers, my usual weekly three hour endurance ride, so I settle for one hour endurance on the gravel bike .
Then hit the gym for a legs workout:
- 4 x 5 Barbell Front Squats
- 4 x 5 Barbell Romanian Deadlifts
- 2 x 9 Bulgarian Split squats in the smith machine
- 2 x 20 Hanging Knee Raises
Friday
Got motivated, got out for a “three” hour endurance ride that was two and a half hours long, the wind and sore feet cut it short.
Took the dogs to the beach and managed a short run between the showers it was only 1.5km at 7 minute pace, but it was a run.
Saturday
Rest day, racing tomorrow.
Sunday
Totally disoraganised, no warm up, straight in and raced the RCCC Australia Day Crit . Surprised myself, the back half of the bunch was sketchy, so settled in as last wheel. The pace started picking with 10 minutes to go and spent a lot of energy, chasing back on as riders got dropped, then with two laps to go, the rider in front of me lost their front wheel, never got back on.
Training totals
9 hours in total, hit all my targets, other than missing my yoga class and having to abandon any scheduled running until later in the year.
- 7 hours ride time, 2 intensity days
- 45 minutes weight training
- 20 minutes running
Next week
With my first A race, State Masters Criterium Championships three weeks away. Next week will be a volume block, followed by recovery week, then a race week. So aiming for 12 hours on the bike, at least 90 minutes in the gym and 60 minute yoga class.
- one intensity day, race on Sunday
- three three hour endurance rides
- one or two shorter endurance rides.
- two weight training sessions.
- one yoga class.