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Weekly Summary Dec 24 – Dec 31, 2012: Fat Beats Carbohydrates by a Country Mile

Home » The Training Hours » Weekly Summary » Weekly Summary Dec 24 – Dec 31, 2012: Fat Beats Carbohydrates by a Country Mile

Another week gone by. The last days of my “off-season” and Only 5 days until the first Club group ride, so here is the Weekly Summary.

Weight program: Explosive Power Week 4 out of 6

Monday: Off
Tuesday: Off (Christmas)
Wednesday:  Weights
Thursday: 78min Z2 ride, 227W Avg, 227W xPower
Friday: 79min Z3 ride, 242W Avg, 242W xPower
Saturday: Weights
Sunday: 2h!!!! Indoor Trainer ride Z2

Total Bikescore: 200
Total Training Time: 4:40 bike +2.5h weights

Weekly Notes

The two free days did wonders towards my recovery and I started the week very fresh. I managed to avoid the typical overeating during the Christmas dinner, so I count that a success. I ate a solid breakfast and I just nibbled on some fruit the rest of the day so I wasnt starving. When dinner came I had quite some space left for all the food.

I have a couple of friends visiting me for the holidays and I am doing a lot of tourist stuff with them (staying on my feet for 2-3 hours every day), so my Friday Z3 ride was a ~4-5W lower than my goal, it felt like general fatigue. Therefore I kept my total training time and intensity lower so I didn’t not overreach, especially given the fact that I am starting to train for the 2013 season “in earnest” in January. Strangely enough for all the years I have been involved in competitive sports, this is the first winter break that I didn’t take off from training, requiring me to take it easy for 10-14 days before I can get back into my regular workout regime in the beginning of January. Needless to say I am excited to see how season would develop.

I also broke my personal record for a ride on the Indoor Trainer, I managed a total of 2h uninterrupted doing Z2 (based on HR and Perceived Effort). Overall it has been a very nice week on the bike and at the gym. I changed my diet slightly (and I do mean slightly) to rely more on fat for energy rather than carbohydrates (taking VERY diluted sugary drinks during my workouts instead of the really sweet ones as one). This is based on a recent post by Joe Friel that got me searching the available literature. I can obviously see results, of course I am training a full hour less than last week, so I will record my experiences in the future.

Additionally I will post a complete recap of my “Off-season” soon.

You can find explanations of the terms here together with explanations of the Training Zones.

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Home » The Training Hours » Weekly Summary » Weekly Summary Dec 24 – Dec 31, 2012: Fat Beats Carbohydrates by a Country Mile

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