Weight program: Strength Build Week 1 out of 6
Monday: Indoor ride 20min warmup, 30min @ 90% FTP (Estimated Z4), 10min cooldown.
Tuesday:
morning: 75 min indoor trainer Z2 ride
afternoon: Weights (new program introduction)
Wednesday: 60min indoor Z2 ride
Thursday: 60min indoor trainer Z3 ride.
Friday: Weights
Saturday: 95min indoor Z2 ride
Sunday: Off
Total Bikescore: 266
Total Training Time: 5:45h bike + 2h weights
Weekly Notes
We are having a real cold spell with snow and lots of ice on the roads here in The Netherlands, so I trained excusively on the indoor trainer. No problem, time to catch up with some of my favorite TV series! The weekly team group ride did happen on Saturday, however, I decided to err on the side of caution, rather than to check whether there was or wasn’t ice on the main roads.
I started a new weight training program focusing on building strength just like Cycling Strength Series 2 (I will post details in the coming day or two) and there is some soreness here and there. As the trainer explained to me the weight training goes in cycles – you build strength with lower reps/higher weight and than focus on explosive power – i.e just like Cycling Strength Series 2 and Series 3. Therefore I am now back to the beginning of a training cycle where I will be focusing on strength primarily. This weight training period will conclude just around my first important time trial – Tijdrijders Cup on April 14 in Almere. Furthermore, my shoulder is recovered which is a very positive piece of news.
I have also finalized my 2013 training program and I will have a detailed post on my 2013 goals/plans/aspirations. There are some small things to be worked out as the National Road calendar gets updated, however, overall I am pretty happy the way it is shaping up. I am very excited about the upcoming 2013 season so I hope the sore throat I got yesterday will be just a minor bump in the road.
You can find explanations of the terms here together with explanations of the Training Zones.
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