Categories
Weekly Summary

Weekly Summary December 30, 2013 – January 5, 2014: More Tempo

Weight program: Core Exercises Only Monday: Off Tuesday: 20min warmup, 40min @ 94% FTP, 10min cooldown Wednesday: Core Exercises Thursday:  1:15h Indoor Z2 ride Friday: Off Saturday: 1:00h Indoor Z3 ride Sunday:  1:15h Indoor Z3 ride Total Bikescore/TSS: 243 Total Training Time: 4:50h bike+0:25h Core Exercises Weekly Summary More Tempo After slowly building up, it was time to bump my […]

Categories
Weekly Summary

Weekly Summary December 23 – December 29, 2013: No Rest for the Wicked and a Glimpse of Hope

Weight program: Introduction Week 4 of 4 Monday: Off Tuesday: 20min warmup, 45min @ 92% FTP, 10min cooldown Wednesday: Weights Thursday:  1:15h Indoor Z2 ride Friday: Off Saturday: 1:15h Indoor Z3 ride Sunday:  1:15h Tacx Z2 ride Total Bikescore/TSS: 248 Total Training Time: 5:00h bike+1:00h Weights Weekly Summary The Season’s Upon Us It’s that time of year. Yes I mean Christmas. […]

Categories
Weekly Summary

Weekly Summary December 16 – December 22, 2013: A Bit of Tempo

Weight program: Introduction Week 3 of 4 Monday: Off Tuesday: 20min warmup, 40min @ 92% FTP, 10min cooldown Wednesday: Weights Thursday:  1:00h Indoor Z2 ride Friday: Off Saturday: 1:00h Indoor Z3 ride Sunday:  1:15h Tacx Z2 ride Total Bikescore/TSS: 215 Total Training Time: 4:30h bike+1:15h Weights Weekly Summary A Bit of Tempo Riding the indoor trainer is monotonous by definition, even […]

Categories
Weekly Summary

Weekly Summary December 9 – December 15, 2013: Soreness be Gone and The Track Corner

Weight program: Introduction Week 2 of 4 Monday: Off Tuesday: 20min warmup, 40min @ 90% FTP, 10min cooldown Wednesday: Weights Thursday:  1:00h Indoor Z2 ride Friday: Off Saturday: 1:15h Indoor Z2 ride Sunday:  1:30h Tacx Z2 ride Total Bikescore/TSS: 210 Total Training Time: 4:30h bike+1:15h Weights Weekly Summary After the initial soreness from starting my weight training  was gone, it was […]

Categories
Weekly Summary

Weekly Summary November 25 – December 1, 2013: FTP Estimation Test and a Off-Season Vacation

Weight program: Off to recover for the FTP Estimation Test Monday: Off Tuesday: Off Wednesday: FTP Estimation Test Thursday:  Off – Vacation Friday: Off – Vacation Saturday: Off – Vacation Sunday:  Off – Vacation Total Bikescore/TSS: 64 Total Training Time: 1:10h bike Weekly Summary As I mentioned last week, (due to the impending snow and cold) I finished up […]

Categories
Weekly Summary

Weekly Summary November 18 – November 24, 2013: Setting a PR on a Climb, Fixed SRM and First Snow

Weight program: Core Exercises only Monday: Off Tuesday: 20min warmup, 20min Z4 interval, 10min cool down Indoor ride Wednesday: Core Exercises Thursday:  1:15h Z2 indoor ride Friday: Off Saturday: 1:30h FTP Climb+Descent, 295W Avg. for the climb Sunday:  3:45h  Z2 ride (Big Ride) 213W Avg/221W xPower Total Bikescore/TSS: 340 Total Training Time: 7:10h bike+20min Core Strength Weekly Summary The forecast was […]