Shake update
So everyone is starting the obligatory training-update posts. Here is mine! I’ve been pretty quiet about the training plan stuff- mainly because this year I want things to be a little more open-ended so that I don’t get burnt out by the time ‘cross time rolls around. By August of last year, I wasn’t really [...]
Read moreShane and Train eat some Pain… on hilly terrain…. ok. I’m done:
Shane and I met up at 8:30 for some more VO2max suffering at the dover GC climb. 4 reps, 4 minutes each @ a nearly impossible 440w average. (hey math geeks, here’s a math problem: I weigh 190, shane weighs like 145. with an average grade of 5%, what was his average power?). this was [...]
Read moreUsing the Google to discover the internets
I just used the Google searcher to find out about the team that a racer-pal (Mr. Bailey) is riding for this year (Pedros)…and stumbled upon a whole new world! A lot of people out there have something called “Blogs” which is apparently jargon for a “web-log”. Wowzers. When I dialed-up to the internets and went [...]
Read moreThe blade sharpens: first AWC workout of the season
AWC= Anerobic Work Capacity Level 6 – “Anaerobic Capacity Anaerobic Capacity efforts are done at time intervals of usually 2minutes or less and are very intense short, hard efforts. The intensity of these efforts is far beyond what can be maintained aerobically. It supra –maximal intensity, ie. it requires more than 100% of your Vo2 [...]
Read moreTraining alone or with company: the dilemma unfolds
I read an interesting article in VeloNews this morning. The overall message was that riding solo was simply a workout, but that the real joy was in riding/racing with friends. It motivated me to compare the last two workouts I did, one with teammates and one solo. It is hard to quantify the fun I [...]
Read moreEnd of the Foundation Period
It is great to see everyone’s training plans and get a sense of where individuals are as we approach the start of the season. The one question I’ve neglected to ask is how each plan developed, though I’m guessing a lot of you are using Joe Friel. For the past three years I’ve spent the [...]
Read moreBUILD 1-week 2
To give everyone a sense of where I’m at with my training, here is what my BUILD 1 week 2 looked like: Monday: after a great weekend outside with teammates for a total of 120mi, 7.5 hours, and 6,300kcals, I took the day off. Tuesday: 70’ of cruise intervals on the rollers: 20′ WU, then [...]
Read moreEarning the Lion
I think we earned some serious Lion-worthy points yesterday. Curt and I jumped in at Nahanton at 9AM to join Matt, Cory, Ken, Devin and Jason G for a nice long ride. It was 28F and winds were around 10-20mph - blustery for sure. There weren’t many other riders out this early and it was good [...]
Read moreTraining updates:
just back at it again for BUILD1. This period calls for a lot of pain, but not quite 100% yet. I’m talking that 90-95% type effort that’s tough, but not too daunting and certainly repeatable. For me that means lots of work in 3 distinct areas: 1. spending lots of time right at LactateThreshold (98-101%), [...]
Read moreback on the saddle again
did a few minutes on the gym bike in Mexico… and relaxed a ton. it was an excellent vacation. Back in reality, I did lome work on the rollers at 100-102% of FTP. 2 12′ intervals and a 10′. My goal over the course of BUILD1 is to get up to 60′ @ this power [...]
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