Yesterday, my training ride was 1.5 hr low E with 8 power stomps, I talked briefly with Bill on Sundays ride about the work out. I feel like they may help me convert come stength gains from weight lifting to the bike. I started in the 53-12 rolling at 12-14 MPH staying seated I started stomping as hard as I could on the peddles for 12 sec, the gear proved to be to big, I could not get on top, so I tried the 14 and that was money I ended up between 980-1000 watts, not having nothing to compare too I can only go by feel, and I could defiantly feel the resistance. I will stay on the strength bike work outs as my weight lifting has entered in the high volume phase 12 reps with 6 sets.
Today I was really sluggish after yesterdays work out and then backing it up with weight lifting my legs are swollen , sore and heavy, so tonight must be easy, I hit my core work out and headed to the Dugan for the light 45 min spin to help wash out the bad stuff, I like to do all my inside easy spinning on the TT bike, so my body slowly adapts to the position.
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I was lucky enough to ride outside today, looking to keep the converting strength to power on the bike I preformed another 10 stomps, again rolling at 12-14mph remaining in the saddle with a 53-14 started stomping as hard as possible for 12 sec. My power was up Over 1000 watts with the best 1067 watts, I see an increase from the first work out, still not sure what this means, after lifting 12 reps at 6 sets I sure do know my legs and body are ready for some good sleep and recovery.
ReplyDeleteproving how tired I am I forgot to mention that I saw Steve as I was finishing up he was getting started, It is always good to see a team mate getting it done!!, it helps keep everyone motivated to reach new levels of fitness. seeing Steve ride like he is!!,its hard to believe he is returning from keen surgery. Great Job
ReplyDeleteFriday afternoon, I could not resist a 1hr MT bike ride at Lodi with a few guys from work; I really enjoy hitting the trials with no training goal other than to have fun. and fun we had. Mission accomplished.. After I got home I worked my core program.
ReplyDeleteWaking up to rain Saturday at 6ooam I did another round of core, and decided to go in to work and take care of some lose ends.
To give an Ideal of my core program it’s pretty basic I start with 70 push-ups, 200 bicycle set-ups, 50 crunches, 25 elevated at 3in leg lifts, and another 25 elevated at 12in leg lifts = lower abs. Pain!!
Cold morning, I started with my core program, and then to the weight room, lifting done. Off to the shop for the fun part (ridding) met up with one other train at all cost rider (Boss Bill) we decided to get in some power starts - stomps. Bill was having some mechanical problems with the chain slipping, not ideal when your pushing that kind of power thru the peddles. so I continue with the stomps, due to a slight cold or being tired from the past week of training my #s were on the low side, but in the end 10 stomps and I broke 1000 watts twice best 1047 total ride time 21/2 hr, thanks Bill for a great ride there is something special when you can work a training ride in when the odds appear to be stacked against you!
ReplyDeleteToday was a total off 1-3/4 hr with 10 more stomps, and the results prove how all so important the rest days are. Sunday I struggled to break 1000watts, today I broke my all time with the 1120watts that’s more like a standing power start then a stomp, so I thinking it must have been a fluke, but When I backed it up with 1099 and then 1089 I was starting to believe.
ReplyDeleteBut that was as good as it got from then on my # were falling constantly and with the low hitting 970watts. This is the first strength work-out this year that there was a notable drop in watts as the reps continued, I decided to pass on the weight room tonight, and let the legs rest a little more.
yesterday, emergency furnace repair at home, will post today's training later tonight.
ReplyDeleteI was able to work a ride in at lunch, so I hit the stomps again, looking to scale the high intensity muscle work back a bit my goal was 8 for today, all when great over 1000 watts on all 8 with a new P B at 1137 watts, I'm starting to get the hang of the work out my legs are starting to fire without thinking and I am able to get on top of the gear faster
ReplyDeleteToday was making up for the Wednesday heat repair,
ReplyDeleteWith the temps outside. my work out would need to be done on the trainer with the front wheel pointed toward the sky and cadence of 50 rpm at 5 on 5 off for 1 1/4 hr top it off with core work. My legs are now starting to ask (What have I ever done to you) I need some recovery!!
Jeff, Great work. I think my legs have been comisserating with your's. We are having a similar conversation this evening.
ReplyDeletework tomorrow, so it 3hr of low E in the cold, waited for the sun until 11:30 grab an old I pod and out the door changed my rout up a little and was able to get 2 3/4 hr without looping back. In the end 44 miles 2 3/4 hr and 1500 cal. I notice when I low E alone I burn more cal. I am working longer at a steady low E zone not any harder; you just simply don't have the advantage of the team to hide behind.
ReplyDeleteBill you had better hide your tree from me, mine tasted good and it’s artificial.
Today yet another in the saddle stomp work out, I felt really good and I had a productive work out hitting a set of 12 stomps with my power declining as the work out progressed, No PB on the watt meter but never the less a solid secession, Now its time to lift weights,
ReplyDeletetoday I went for a nice MT bike ride at Loadi for just over an hr at a pretty good pace, the guys I'm ridding with are getting faster every time we ride. Hit my core work, time for somew food and sleep
ReplyDeleteHope to see you guys next Sunday as for the rest of this week I will hit a 55min tempo and then a 3hr low E and do mostly RR rides while on vacation, BWR keep up the good work!!
ReplyDeleteJeff whats up buddy? Want to ride on Xmas?
ReplyDeleteToday's Epic ride, it was great to see the team out in large #s I enjoyed the extended time in the saddle and I'm pleased with my progress, I still have a long road before racing starts and I'm not quite ready to contend for KMO as Bill, jack, Joe, and the Jinks are freak en fast, great job guys, At the end Bill was still ready to dish out the pain coming back in to town, Bill laid down a monster pull all I could do was hold on to his wheel for dear life. GREAT RIDE!!!
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ReplyDeletecore work, in addition to my standard core program I now have Incorporated planks as I do my 70 push ups, so it goes' like this 10 push ups 10sec. plank 10 push ups 10 sec. plank holding the positions non stop for the complete 70 reps. and then 200 bicycle set ups , 50 crunches ,30 3in elevated leg lifts and then 30 12in elevated leg lifts. after I hit the weights power phase heavy weights 8 reps x 4 sets, only three weeks to go!!
I stayed off the bike for a little mental break, I really logged some/hrs/ miles last week
Man it seems to be colder in my garage then it is outside but the work out for today the PE1,
ReplyDeleteSo with my bike set in the trainer and the front wheel set much like the space shuttle right before blast off, I start my warm up and go 5 0n 5 off at 50 rpms until the 3rd rep I was feeling good so I pushed 10 min on with 5 off and then returned to 5 on 5 off for the remainder of the work out. Total 1 hr with 30min x50 rpms at 10-10.9 torque.
Hit the weights hard!!! Added in my core work and then put 35 min RR ride on the EX bike at the Y, watching the weather and the post for this week ends ride schedule.
ReplyDeletetried to meet up with Joe and jack today but we missed each other, Good thing Because I would not have been a very good ridding buddy for I was feeling the resault of lifting weights so hard yesterday, Legs and back were hurting and all I could do was get 1hr at Recorvery pace, rest up and try again tomarrow
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