Did you ever hear that story about this broker/banker person who went to prison because he shared inside information with investors/stock holders? Even if you didn’t, the take home message is that having such “inside information” is a big advantage. When it comes to cycling knowing the race course is invaluable. Especially for time trialing […]
Weight program: Explosive Power Build Week 4 out of 7 Monday: Weights Tuesday: 90min Group Ride 231W Avg/269W xPower (Peak 5min power for this season) Wednesday: ~90min Z2 ride 233W Avg/232W xPower Thursday: morning: Weights afternoon: 60min indoor Z2 ride (TT bike) Friday: Off Saturday: morning: “The Spin“ afternoon: Club championships 300W Avg/ 318W xPower (Peak 60min power of ALL time, and 20, 30min, 10, 15s peak […]
Weight program: Explosive Power Build Week 3 out of 7 Monday: Off Tuesday: Indoor ride 25min warmup, 40min estimated Z4, 10min cooldown Wednesday: morning: Weights afternoon: 75min indoor Z2 ride (TT bike) Thursday: 75min Z3 ride 251W Avg/250W xPower Friday: 90min indoor Z3 ride (TT bike) Saturday: 95min Group ride 218W Avg/243W xPower Sunday: 75min indoor Z2 ride (TT bike) Total Bikescore: 392 Total Training Time: […]
Weight program: Explosive Power Build Week 2 out of 7 Monday: Indoor ride 45min (25min warmup some Z4 work afterwards) Tuesday: Off Wednesday: morning: Weights afternoon: 75min indoor Z2 ride (TT bike) Thursday: 90min indoor Z2 ride (TT bike) Friday: 90min Z3 ride 255W Avg/255W xPower Saturday: Weights Sunday: 90min indoor Z2 ride (TT bike) Total Bikescore: 287 Total Training Time: 6:20h bike + 3h weights […]
Weight Training Periodization for Cycling (and Endurance Sports. Why? One of the reasons for having a training plan is to predict and tailor your fitness so that you at your peak physical condition for important events/races. In an overly simplifying manner – doing well in any competition requires you to be able to do high intensity efforts. Whether it […]
Weight program: Explosive Power Build Week 1 out of 7 Monday: Indoor ride 25min warmup, 40min @ 96% FTP (Estimated Z4), 10min cooldown. Tuesday: Weights (Introduction to the New Program) Wednesday: 96min Z2 ride – 233W Avg/234W xPower Thursday: 90min indoor Z2 ride Friday: morning: Weights afternoon: 75min indoor Z2 ride (TT bike) Saturday: 2:15h Long endurance Z2 ride 223W Avg/223W xPower […]