Weight program: Super Explosive Power Week 4 out of 6/7 Monday: Weights Tuesday: Off Wednesday: morning: “The Spin” afternoon: Club Championships TT 18.9km; 25:05.3 371W Avg/365W xPower Thursday: 1:00h Z2 ride 220W Avg/219W xPower Friday: 2:00h Z2 ride 235W Avg/234W xPower Saturday: xPower Sunday: morning: “The Spin” afternoon: 1:00h Ronde van Weesp 323W Avg/328W xPower Total Bikescore: 289 Total Training Time: 5:30h bike + 1:30-1:45h […]
Weight program: Super Explosive Power Week 3 out of 6/7 Monday: Off Tuesday: morning: “The Spin” afternoon: District Championships Time Trialing – 354W Avg/351W XPower Wednesday: Weights Thursday: 3:00h long Z2 ride 226W Avg/224W xPower Friday: Off Saturday: morning: “The Spin” afternoon: 1:40h Training Crit at Wielercircuit Sloten 231W Avg/266W xPower Sunday: 2:20h long endurance Z2 ride 221W Avg/217W xPower (TT bike) Total Bikescore: 401 […]
Weight program: Super Explosive Power Week 2 out of 6/7 Monday: Off Tuesday: 3:15h Long Z2 ride 227W Avg/221W xPower Wednesday: Weights Thursday: 1:20h Z3 ride 245W Avg/244W xPower (TT bike) Friday: 3x10min Z4 race pace intervals (TT bike) 20min warmup, 3min medium intensity, 6min easy, 3x(10min race pace+2.5min rest), 10min cooldown. Interval 1: 327W Avg Interval […]
Weight program: Super Explosive Power Week 1 out of 6/7 Monday: Weights (New Program introduction) Tuesday: morning: “The Spin” afternoon: 1:00h Training Crit 322W Avg/334W xPower Wednesday: morning: Weights afternoon: 45min Z1/2 ride (TT bike) Thursday: 5x5min Z5 VO2 max intervals (TT bike) 20min warmup, 3min medium intensity, 6min easy, 5x(5min Z5+2.5min rest), 10min cooldown. Interval 1: 349W Avg […]
Weight program: Explosive Power Build Week 6 out of 6/7 Monday: Weights (2 sets less on each exercise) Tuesday: 1:50h Group Ride 217W Avg/252W xPower Wednesday: 60min Z2 ride 222W Avg/221W xPower (TT bike) (REALLY fatigued) Thursday: 5x5min Z5 VO2 max intervals (TT bike) (DNF) 20min warmup, 3min medium intensity, 6min easy, 5x(5min Z5+2.5min rest), 10min cooldown. Interval 1: 342W […]
Weight program: Explosive Power Build Week 5 out of 6/7 Monday: Weights Tuesday:morning: “The Spin“ afternoon: 0:45min Training Crit 324W Avg/332W xPower (peak 20 and 30min Power this season) Wednesday: 60min Z2 ride 218W Avg/219W xPower (TT bike) Thursday: morning: Weights (one set less on each exercise) afternoon: 80min Z3 ride 247W Avg/246W xPower (TT bike) Friday: 5x5min Z5 VO2 max intervals (TT bike) 20min […]