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 7 out of 7 Monday: Off Tuesday: 2:00h Group Ride 230W Avg/257W xPower Wednesday: Weights Thursday: 5x5min Z5 VO2 max intervals 20min warmup, 3min medium intensity, 6min easy, 5x(5min Z5+2.5min rest), 10min cooldown. Interval 1: 348W Avg Interval 2: 352W Avg Interval 3: 353W Avg Interval 4: 347W Avg Interval 5: 354W Avg Friday: 1:20h […]
Dutch weather can be described in three words – Warm, Windy, and Rainy – pick any two. Last Sunday was one of those few warm days, although it was windy…quite windy 25-30kph; 17-19mph). In any case weather was cooperating for the most part for me to open my time trialing season with my first priority race. First a lot of kudos […]
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 […]