Got through the week

Following on from last week, I just want to see how far I can push my body without breaking.

This week’s plan

  • Intensity day
  • Easy day
  • Recovery day (or two)
  • Repeat
  • Weight training and/or Yoga

Monday, Tuesday

Rest days, felt fatigued on Monday. Tuesday was a little better, but used that as a rest day, too.

Wednesday

Hoping for Thursday to be a three hour ride, which I would qualify as an “intensity” day, settled for an 90 minute endurance ride.

Thursday

Got up and out early enough for the Mundijong Wheelers, which made my longest ride since end of January. I will admit I struggled rolling turns and lacked my usual punch in the sprint, but otherwise numbers OK.

Friday

Was going to be a rest day, but snuck in a legs weights session.

  • 3 x 8 Front Squats
  • 3 x 5 Back Squats
  • 3 x 6 Romanian Deadlifts
  • 2 x 6 Bench Presses (was going to be Leg Curls but machine was busy)

Result was bad DOMs in shoulders and triceps.

Saturday

Decide to try for 3 sets of 10 40/20s, that was a mistake. Managed 4 reps, with legs of lead. Blame yesterday’s weight session, so converted the session in 90 minutes of endurance.

Sunday

With DOMS in the legs, took a rest day.

Totals

Six hours ride time, one intensity day, one weights day.

Next week’s plan

  • Intensity day (either high torque, low cadence, sub threshold or one VO2)
  • Easy day
  • Recovery day
  • 3 hour endurance ride
  • Easy day
  • Rest day
  • Race day
  • Add weights and/or yoga to a training day

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