Weight program: Explosive Power Week 5 out of 6
Monday: Off
Tuesday: Indoor ride 20min warmup, 20min @ 90% FTP (Estimated Z4), 10min colldown
Wednesday: Weights
Thursday: Off (Shoulder injury)
Friday: 75min indoor trainer Z2 ride.
Saturday: Weights
Sunday: 2h Group Ride 221W Avg/ 241W xPower
Total Bikescore: 207
Total Training Time: 4h bike + 2h weights
Weekly Notes
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!
You can find explanations of the terms here together with explanations of the Training Zones.
A drop of support means an ocean of gratitude.
If you find motivation and value in the content of TheTallCyclist, consider making a donation.