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Pain and Racing Speed Weekly Summary

Weekly Summary April 22 – April 28, 2013: New Toys, intensity Over volume and a Mid-season Break.

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 […]

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Weekly Summary April 15 – April 21, 2013: My Enemy’s Enemy is My Friend

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 […]

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Against the Clock Pain and Racing Speed

Tijdrijders Cup 2013: Rhythm and Wind

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 […]

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Weekly Summary

Weekly Summary April 8 – April 14, 2013: All’s Well That Ends Well

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 […]

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Weekly Summary

Weekly Summary April 1 – April 7, 2013: Headwind Knockout in the Third Interval and a Beautiful Spring Sunday

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 […]