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Weekly Summary December 2 – December 8, 2013: Back to the Gym, Soreness and More

Home » Uncategorized » Weekly Summary December 2 – December 8, 2013: Back to the Gym, Soreness and More

Weight program: Introduction Week 1 of 4

Monday: Off
Tuesday: 20min warmup, 30min @ 90% FTP, 10min cooldown
Wednesday: Weights
Thursday:  Off
Friday: 1:15h Indoor Z2 ride
Saturday: Off
Sunday:  1:30h Tacx Z2 ride

Total Bikescore/TSS: 170

Total Training Time: 3:45h bike+1:15h Weights

Weekly Summary

I am starting to settle down into a nice rhythm working and training so it was the perfect time to start with my weight training for the 2013-2014 cycling season. Therefore the goal for last week was don’t get injured and stay away from those big weights!

Back to the Gym

After about ~6 months break from lifting weights I was back to the gym (for my introductory cycling weight training and core strength programs check out my posts here and here). One thing I knew I had to do…go easy and than take that impression of easy and go easier. There is a reason the first weeks of any program are called introduction; it is not the time to set records, which usually end up being injuries. Sooo….

It was obvious my body had forgotten what it was to shift bars and dumbbells around. I was sore…for 3 days. Not extremely uncomfortable, however, enough to remind me it was a very smart move to go easy.

The only negative I have is that the gym is one of those ‘macho’ ones where core exercise equipment like Swiss balls etc. is considered unnecessary,  so i’ll have to do the core part of the program separately, probably on Mondays. We say around here: “There is no absolute happiness”=)))

Indoor Ride Outside

Although icy on the roads, last weekend proved to be quite sunny, so I decided to do my Sunday ride outside, on the terrace. Honestly, it made even me enjoy riding the trainer so much more! With an additional thermal layer as compared to what I wear when training inside and my iPod, I had so much fun the 90 minutes just flew by. Another positive benefit was that due to the cool temperatures, I wasn’t producing the rivers of sweat I normally do while indoors.

The Dream is Alive!

 

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

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Home » Uncategorized » Weekly Summary December 2 – December 8, 2013: Back to the Gym, Soreness and More

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