This week’s targets
- one intensity day (race on Sunday)
- three three hour endurance rides
- one or two shorter endurance rides.
- at least two weight training sessions.
- one yoga class.
This week’s training
Monday
Rest day, tired from the racing or taking photos in the sun after racing.
Tuesday
Almost three hour endurance ride, rode to Canning Bridge and back. Far stronger first half of ride than second. Gym in afternoon for a legs session.
- 2 x 5 Barbell Front Squats
- 4 x 6 Barbell Zercher Squats
- 3 x 5 Barbell Romanian Deadlift
- 2 x 10 Dumbbell Bulgarian Split squats
- 2 x 22 Hanging Knee Raises
Wednesday
60 minutes yoga, followed by upper body in the gym.
- 4 x 10 Barbell Bench Press
- 3 x 6 Dumbbell Incline Bench Press (super setted with)_
- 3 x 10 Dumbell Incline Row
- 6 x 8 Lat Pulldowns
- 2 x 10 Prone Curls (super setted with)
- 2 x 12 Skullcrushers
Thursday
Finally made the Mundijong Wheelers, for a three hour endurance ride with a 20 minute threshold session with spikes, during the bunch ride. It was hot and lacked energy for the rest of the day.
Friday
Another three hours plus in the saddle, rode up the PSP, around the Canning River and home. In 30C+ heat, consumed over 4l of water and still lost over 0.5kg and again wiped for rest of the day.
Saturday
Easy one hour twenty endurance ride on gravel bike.
Sunday
Race day, RCCC Henk Vogels Sr Memorial Crit . I went in with the intention of riding as far up the bunch as possible. That changed pretty quickly, the race was faster than the previous week, 39kph compared to 37kph and I was not confident in the riders around me, so I ended up last wheel. Lasted 20 minutes before I was dropped. It was a poor performance from me, I had race Jon four times this year and for the first time he beat me. It may of been the fatigue in my legs from all the volume in the past week and actually riding yesterday. Plus it was the first time in a couple of week I rode without my nasal dilator and my asthma started playing up. So lessons learnt for the future.
Targets and totals
14 hours in total, hit all my targets except only 11 hours not 12 riding.
- 11 hours ride time, one intensity days
- 2 hours weight training
- 1 hour yoga
Next week
Recovery week, dropping the volume and intensity. Gym sessions will not change.
- one intensity day, race on Sunday
- one three hour endurance rides
- one or two short endurance rides.
- two weight training sessions.
- one yoga class.