The Training Hours Weekly Summary

Weekly Summary Jan 7 – Jan 13, 2013

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Weight program: Explosive Power Week 6 out of 6

Monday: Off
Tuesday: Indoor ride 20min warmup, 25min @ 90% FTP (Estimated Z4), 10min colldown
morning: Weights
afternoon: 60min indoor trainer Z2 ride

Thursday: 75min indoor trainer Z2 ride.
Friday: Weights
Saturday: 2:10h Group Ride 223W Avg/ 240W xPower
Sunday: Off

Total Bikescore: 248
Total Training Time: 5:20h bike + 2h weights

Weekly Notes

I am starting to get used to training “for real” instead of just staying in shape. My Tuesday Z4 session felt pretty dreadful, however, I had very poor previous night of sleep so no surprises there. My right shoulder is still feeling iffy so I did some very light shoulder exercises and some bench press to substitute for the upper body part of my weights routine. I am starting a new weight program on Tuesday, I will keep you posted as soon it is finalized.

The weekly group ride was a very nice double paceline at about Z2/3 for more than 2h. It was cold and sunny with almost no wind. It will be freezing so I will train almost exclusive indoors the coming week.

In order to fit all that I want into a training week I will be taking Sundays off instead of Monday. My 2013 training schedule is almost complete so I will post it in the coming day or two.

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 Jan 7 – Jan 13, 2013

2 replies on “Weekly Summary Jan 7 – Jan 13, 2013”

Hi I just came across your site in trying to figure out how to follow a weight training program and keep cycling my main cardio I enjoy. I am curious if you have ever heard of Body For Life? I pretty much only know that program, and am now trying to figure out how to train for charity rides without dropping the weight training. I feel my legs cannot handle a lot of weight training once I start riding more. How do you balance these things intellilgently? Any advise would be helpful as I cannot seem to find anyone else who has approached this topic. Thanks!

Hi Andrew,
Your comment comes at the perfect time! The short answer is that I am in the process of writing an article regarding weight/power training for endurance sports as based on the brilliant book by Jacques DeVore and Roy M Wallack “Maximum Overload for Cyclists” Why I say this is the short answer is that there is what the authors call “The Gap.” I have fallen in it myself. What they mean is that strength coaches are guys with goatees and no necks and cyclists are tiny puny things that never touch a weight – there is no overlap (a gap) between the two and it is (sustainable) power that wins races. Strength is a major component of power. Therefore everybody (endurance athletes such as cyclists included), need to work on developing strength and that means lifting heavy weights (not to failure/fatigue).

Here I will point you towards my article about the Myths about Weight Lifting and Cycling ( which is a crystallization of the many years of the good, though mostly the wrong and the ugly that I have experienced first hand in gyms over the years. The biggest myth is that people associate bodybuilding (the all show and no go muscles) with strength and power – which is very very misguided. Therefore my advice is to read my article and then the book by Jacques DeVore. All the information, that includes assessments of our strength and functionality, exercises (that you can do mostly at home), periodization (in an out of season) is there.

As far as the “Body for Life” by Bill Phillips, by brief look at the Amazon preview, it seems that it is more focused on personal improvement and I did not see anything regarding strength which is not unusual since as you have probably discovered yourself this, just like nutrition, weights and gym training is a topic with a sea of misinformation and many controversies with some bordering on plain dangerous. I have never heard of the authors and when it comes to strength training the names which are proven experts in the field are Pavel Tsatsouline, Tudor Bompa to name a few (more in the recommended reading section here: Again I have not read the “Body for Life” in full.

In addition you might be thinking that “I don’t race, why do I need maximum power?” Weights and strength training (with emphasis on *done correctly*) have tremendous health benefits such as increased bone density, improved testosterone and human growth hormone levels among many others as well as fixing the many muscle imbalances we are plagued by due to sedentary lifestyles. Weight training is too good to pass up!
Therefore at this point this all the advice I can give you – read the article, get the book and subscribe for email updates via the (envelope) button on the top right so you get the two future articles that are directly related to your questions. As I mentioned above this is the short answer=). There are a many aspects to your questions and “the long answer” should be coming in the next couple of weeks.

Let me know if you have any further questions by either responding to this comment or sending me an email directly via my address in the contact section of the site (top right).


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