Weight program: Strength Build Week 3 out of 7 Monday: Indoor ride 20min warmup, 40min @ 92% FTP (Estimated Z4), 10min cooldown. Tuesday: morning Weights/afternoon 75min indoor trainer Z2 ride Wednesday: 75min indoor trainer Thursday: Weights Friday: Off Saturday: 2:15h Group Ride 232W Avg/252W xPower Sunday: 1:50h Group Ride 217W Avg/249W xPower Total Bikescore: 390 Total Training Time: 7:45h bike + 2.5h weights Weekly […]
Your legs getting cold, when the temperature drops, is a side-effect you have learned to “accept” as an inevitable part of the winter/off-season. Layers and willpower have seemed to do the trick. One question has been bothering me: “How can cyclocrossers ride in the dead of winter with bare legs?!?!?!?!” Willpower can sometimes border with […]
A dream becomes a goal when you create a plan -Joe Friel 400 Watts After a rollercoaster ride that involved a very stressful job, time trial bike getting delivered 10days (after 4months of promises) before the national championships and my first season as a 100% self coached athlete, I improved my FTP from 325W […]
Weight program: Strength Build Week 1 out of 6 Monday: Indoor ride 20min warmup, 30min @ 90% FTP (Estimated Z4), 10min cooldown. Tuesday: morning: 75 min indoor trainer Z2 ride afternoon: Weights (new program introduction) Wednesday: 60min indoor Z2 ride Thursday: 60min indoor trainer Z3 ride. Friday: Weights Saturday: 95min indoor Z2 ride Sunday: Off Total Bikescore: 266 Total Training Time: […]
Analyzing your powermeter data is as important as training with power. In my previous post I made an overview of what actually a Training Analysis Software (such as Golden Cheetah) does behind the scenes so to speak. Initial Setup After you install Golden Cheetah there are couple of important things you need to take care of before […]
When the weather turns cold and/or the days get short, there are not a whole lot of options if you want to stay in shape for (next year’s) cycling season. I am going to honestly admit that I actually LIKE riding on the indoor/turbo trainer. That for sure makes me a minority if not the […]