Weight program: Explosive Power Week 5 out of 6
Tuesday: Indoor ride 20min warmup, 20min @ 90% FTP (Estimated Z4), 10min colldown
Thursday: Off (Shoulder injury)
Friday: 75min indoor trainer Z2 ride.
Sunday: 2h Group Ride 221W Avg/ 241W xPower
Total Bikescore: 207
Total Training Time: 4h bike + 2h weights
The new year is here and training for the 2013 road season officially begins! As last week I am still doing a lot of tourist stuff with my friends so I am spending many hours on my feet, however, since the training program starts easy, I am not overly tired. On Wednesday somehow I managed to do something weird with the shoulder exercises (I stopped on time before I did some damage; always smart not hard!) so I had to take a day off to allow the pain in my shoulder to get better. Fortunately the tried and true rest+icing +Ibuprofen did wonders and on Saturday I was pain free; on that day I only did the core strength workouts and the leg exercises in order to give my shoulder additional rest.
The first team group/race training for the year went quite ok. Last year this was my very first experience with training for cycling and I got dropped about 20km in. Probably some of the toughest 2 hours I have ever done; I finished entirely on willpower. As quite a contrast this year i spent a lot of time at the front of the group and it didn’t overly strain me. Although it was mostly long slow distance riding 2 abreast, I was part of the few remaining riders able to hang on to all but the very last controlled accelerations. My offseason training certainly paid off and I am excited on how far I can develop my current condition in the coming months.
Furthermore I have almost completely cut off simple sugars from my diet (no sugary drinks, cookies, etc) and my endurance has not gotten worse, quite the opposite. I will keep you posted on my take on the Carbohydrate vs. Fat Metabolism concept suggested by Joe Friel on his blog.
I will post my full 2013 training program in the coming days as well so stay tuned!