Descending Steady States
Another set of the 10-9-8-7 minute steady states with about 4 minutes between. Held 319, 321, 321 and 329 with 100 rpm on the last effort. Between this, an hour spin and hour circuit, time for a couple of days off.
4x12 steady states
Did these indoors and held 314, 320, 321 and 323. Heart rate upper 140's to low 150's. Always a challenge to stay focused on these for that length of time. I don't get the big swings in power that occur outside but then again power isn't quite as high as outside, maybe by 5-10 watts.
another great exercise for cyclists
The plank: easy to do anywhere, little chance of injury as there is no over extension or flexion of the back and you can combine with a pushup for a two in one exercise
Options: on your elbows and toes; on hands and toes; on hands and toes with one hand off the floor for 1/2 of the effort then switching; one hand and the opposite foot off the floor for half the effort then switch; be careful that you don't go to a pike position with hips up; back should be flat; think of keeping your hips down if you feel like your getting the pick position
Descending Steady State, Day 2
Day 2, descending steady states
Definitely didn't feel as strong as yesterday and had to cram these into a one hour effort. Warmed up for 5 minutes and did the 10 minute, took 3 minutes off and did the 9, the n3 off and the 8 and then 3 off and the 7. Held 312, 319, 320 and 327 (100 rpm on that one). So, not too far off yesterday other than the first effort.
Descending Steady States graph, inside, avg 4.19 watts/kg
Descending Steady States
Did my 10, 9, 8, and 7 minute efforts at 319, 321, 323, and 330 respectively. The last one was at 100 rpm average cadence as instructed. Have to remember that I hold better power at the higher cadence! Did these inside to prep my mind ready for the pain of the indoor time trials.
Highlighting some exercises to have in your routine
One exercise I use with every client and in every class is the classic squat combo. Choose two weights, I use from 20-30 lbs in each hand usually, have a fairly wide stance with feet below the hips, take the weights to the floor by bending the knees not hinging over at the waist. I shift more of my weight back onto my heals in this position. Then take the weights up to the shoulders as you come out of the squat and then press them over your head as you come up on your toes. Repeat 12-15 reps, 2-3 sets. This one uses a lot of the major leg muscles, plenty of core and foundation and upper body. Whats not to like!
LeMond vs Lance
I saw a post on FB regarding LeMonds comments recently about the proper punishment for Lance being a little jail time. While I don't know that that is necessary I was surprised at the number of people ripping LeMond and defending Lance. Seriously? While Lance was the best among a field of cheaters he seemed to overstep the line when it came to personal vendetta's against anyone who said anything against him. He sued people and won and he effectively ran the LeMond Bike company out of business. Has Lance apologized to anyone? Has he paid anyone back? He may be forced to part with some of his millions at some point. That hardship would satisfy me for a punishment (not sure I'd waste the jail space on him) but I think apologies to those he slammed would be appropriate also.
And for the record I think LeMond was the greatest cyclist to ever come out of this country. He would have won more TdF's had he not been riding for Hinault and had he not been shot. And his VO2 max was far better than Lance's. Head to head, LeMond beats Lance assuming Lance is riding drug free.
Last Week of Training
Spent 3 days in Tennessee last week and did about 150 miles. Nothing spectacular in terms of big miles but great weather. Did 2x12 steady states today inside at 319m the low end of the range. Hadn't done any efforts like that inside in many months. Getting myself redy for the long winter of indoor training.
More descending intervals this week and plenty of strength and plyo workouts. Tomorrow is a rest day before we start those.
Also have the USAC Coaches Level 1 certification coming up in November in Colorado Springs.
Descending Steady State Graph
Descending Steady States
Todays efforts were 10, 9, 8, and 7 minute with 2 minutes between at steady state or about 319-334. Held 336, 344, 330 and 325. And hour of circuit later today and then an off day tomorrow.
Rode about 80 outside and 20 inside today. Averaged 218 watts on the outside 80. Off tomorrow and headed to the mountains of TN on Wednesday.
Cardio intervals during strength class
Today we started class with about 15 minutes of typical strength work with lunges, curls, presses, arm extensions, squats, pushups with rows, etc. Then we did some high high rate efforts of 5, 4 and 3 minutes with 1-2 minutes between. the 5 minute went something like this:
1 minute running off the back of the step
30 seconds ski jumps
30 second butt kicker running
30 seconds high knee kicks
one minute mountain climber
30 seconds ski jumps
one minute running in place with 10 second sprints in place, 10 seconds running in place, repeated
The other efforts followed the same pattern but mixed in power jumps, knee slap jumps, speed skaters, squat thrusts, side to side squat thrusts, etc. Then it was back to strength until we wrapped up class with more cardio.
Week of Endurance Miles
The schedule this week is 2 hours endurance per day with a long ride on the weekend. Have also been including one hour strength training in there on Monday and Wednesday. Big crowd in the strength class today with 43. That packs Room A at the club. Had about 25 in spin class. In spin today we used just two gears, one we could push at 120 rpm and one that would be in the 90 rpm's. Perceived effort and/or HR and/or power was at endurance to 9+ on a scale of 1-10/zone 3/4 to low 5 to endurance to power interval pace. Nice mix of pushing high cadence with moderate and high power and then slamming big power in that 90-95 rpm range. Following that with an hour of strength work is a challenge.
Century with 10x6 steady states
The weather was pretty nice, in the 70's with some passing showers, so I did my 10x6 minute steady states on the way to Ripley, Ohio. Started them at River Downs and ended them about 10 minutes from Ripley, 50 miles from home. Power averaged right at 320 for all 10. Made it to Ripley (50.5 miles) in 2:27 with an average power at 250. Made it out and back in total of of 5:07:07 for the 101 miles or about 19.5 mph. Took my time on the way home with HR in zone 1 (126) and power at 195. the entire ride had an average power of 220, normalized of 242 while burning just under 4100 calories. Good to get another long ride in while the weather is warm.
Put in an pretty easy 1:45 at 190 watts today. Same on the schedule tomorrow with each day on the weekend having 10x6 steady states. haven't really spent time looking at goals for 2014 but certainly want to get back that added power that allowed some of those time trials around 28+ mph, especially the 10 mile efforts. Don't expect this to be the norm but usually ride several per year at that speed for that distance. Never really got there this year other than the 5k/10k at nationals. Will certainly be working hard on the strength training. Felt Monday's circuit effort well into Wednesday when I got on the in Dayton. The plyo efforts did it.
comments on Last Blue Streak
Losing to the HPV and Matt Bole isn't all bad. Rode pretty fast given its October. Was hoping for something closer to 28 mph but this'll do.
Last Blue Streak Time Trial
commuting by bike: 6 miles
noon spin at average 265 watts, 55 minutes
5:30 circuit class: tons of strength work, plyo and cardio
10:30: exhausted and fast asleep
Last time trial tomorrow, Wednesday, in Dayton.