As is the story of my life, I came up a little short last week. This time it was training, but only by about 15 minutes.
I hammered the climbing all week, with 4 workouts consisting of 4x6 minute climbs per session. Yesterday was the last climbing workout for a bit with 4x8 minutes climbs. All the climbing work was solidly done is Z4 approaching Z5a. The rest of the week consisted of either base aerobic or tempo work and a really good weight workout.
While my total volume is nowhere near that of a Joe or a Jeff or this guy my 2-week-on, 1-week-off system seems to be working. I can get the intensity that I need while still being able to recover, something that I have always struggled with.
Repeated power and recovery will be the focus this week, with several workouts geared toward crit or MTB race type work.
Feb 23, 2009
Feb 19, 2009
MMmmmm Beeer.
Not as heavy as my previous fav, Blue Moon. Looking for an opportunity to try Beck's Premium Light.
Feb 17, 2009
We're Climbing
Starting into a new cycle, after a week of tempo work, this week is dominated by climbing work. Yesterday, battling a case of the stomach flu, I eased into some shorter high intensity work.
In class tonight we did 4 6-minute climbing intervals with HR solidly in upper zone 4. I was feeling strong and powerful and had a good workout. I am having a hard time getting up into zone 5, but that will come. Traditionally, racing and fast group rides put me in that upper Z4 range. Under the added pressure of being in a group, I have a hard time mentally holding that HR for any extended periods. I am hoping that putting myself there while teaching will acclimate my body and mind to this level of work and get rid of that nagging worry.
Now I am anxious to see how all this inside work translates to being outside. I have seen it go both ways - some spin instructors take that fitness with them and translate it to the bike. Some apparently fool themselves into thinking they are working hard inside and fall flat when they get outside. Time will tell.
In class tonight we did 4 6-minute climbing intervals with HR solidly in upper zone 4. I was feeling strong and powerful and had a good workout. I am having a hard time getting up into zone 5, but that will come. Traditionally, racing and fast group rides put me in that upper Z4 range. Under the added pressure of being in a group, I have a hard time mentally holding that HR for any extended periods. I am hoping that putting myself there while teaching will acclimate my body and mind to this level of work and get rid of that nagging worry.
Now I am anxious to see how all this inside work translates to being outside. I have seen it go both ways - some spin instructors take that fitness with them and translate it to the bike. Some apparently fool themselves into thinking they are working hard inside and fall flat when they get outside. Time will tell.
Feb 11, 2009
Feb 8, 2009
Reaching my Goals
My workout plan calls for 2 weeks on and 1 week off. Today was the end of my 2 weeks on, thankfully.
Finished off the week by teaching a viscous spin class that I went into with very little motivation. Ended up the 90 minute session with a good 40 minutes of tempo and some steep climbs under my belt, and a giant puddle of sweat under me.
As class was starting I downed a Celsius drink. It wasn't bad but its no Monster. It did get me out of my energy funk and help me cap a good week of training. I ended up 12 minutes shy of my allotted training time. Easy week coming up and I am looking forward to it.
Dance competitions start this weekend and last until the middle of March. - two in Omaha and one in Ames, Iowa. Then I go to Minnesota for a USA Cycling Class B officials course and after that race season kicks off.
Finished off the week by teaching a viscous spin class that I went into with very little motivation. Ended up the 90 minute session with a good 40 minutes of tempo and some steep climbs under my belt, and a giant puddle of sweat under me.
As class was starting I downed a Celsius drink. It wasn't bad but its no Monster. It did get me out of my energy funk and help me cap a good week of training. I ended up 12 minutes shy of my allotted training time. Easy week coming up and I am looking forward to it.
Dance competitions start this weekend and last until the middle of March. - two in Omaha and one in Ames, Iowa. Then I go to Minnesota for a USA Cycling Class B officials course and after that race season kicks off.
Feb 5, 2009
Joe Savoie on Rahpsody
http://play.rhapsody.com/playlistcentral/playlistdetail?temprhapid=5335798&title=Spin+30&tracks=1958937+1968715+15704362+3848303+6632790+9337139+2042214+2670798+10122003+2210776+6632970+794928+1868249+2010109+12294193&from=real&didAutoplayBounce=true
One of Joe's workout mixes
One of Joe's workout mixes
Feb 3, 2009
Building the Base
Moving on with the same theme as last week but adding in some steady hills. Workouts are dominated by steady state work with some hilly endurance thrown in.
Had the entire class so fired up at the end of Sunday's 90 minute spin that they were exhausted but wanted more. We did a standing sprint holding it until everyone but one sat down leaving a "sprint winner." Didn't work - no one would quit.
Adding another class this week - filling in Friday evening. Works into my own fitness plans quite nicely as this was to be a bigger week anyway.
Had the entire class so fired up at the end of Sunday's 90 minute spin that they were exhausted but wanted more. We did a standing sprint holding it until everyone but one sat down leaving a "sprint winner." Didn't work - no one would quit.
Adding another class this week - filling in Friday evening. Works into my own fitness plans quite nicely as this was to be a bigger week anyway.
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