105 mile ride, April 6 2019
favorite local route, 248 watts avg, 105 miles, 5:32
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Post Workout Protein Myths from CTS
Top 3 Myths about Post-Workout Protein and Recovery Share This Article Grinding an athlete into the ground is the easiest thing a coach can do, and something athletes are great at doing to themselves. In the entire scope of the training process, piling on workload is the easy part. The trickier parts are knowing how
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Todays Classes
Another week of mainly longer endurance rides (2-3 hours per day) but mixed it up with some intervals in todays classes. Plenty of time in the 70-79 and 80-89% of MaxHR range.
Lots of Endurance, some interval today
Starting on Tuesday, we did 2 hours, 3 hours, 2 hours, 3 hours and then 2 hours today. Did the usual two classes on Wednesday also so another hour of riding that day. Also doing from 100-200 pushupe per day along with chin-ups when possible, 50+. On todays efforts I went after my desired time
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RBR, Avoid Spring Injury Tips
Avoid Cycling Injuries with These Tips By Coach John Hughes Your legs make about 5,000 revolutions each hour you ride! In one study of 518 recreational cyclists an astounding 85% reported at least one non-traumatic injury in a year. The affected joints were: Prevention What can you do now to be one of the 15%
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This past weeks training
Spent 5 days in NYC. Use the Manhattan Athletic Club to ride an hour or so each day with some intervals on the keiser bike and also did some strength training each day. Specifically I did 150 pushups each day (6×25), and 40 chinups (10-8-6-4-6-6). Also walked about 10 miles per day with trips to
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3×4 minutes, then ramups and ramps down, then another 3×4
Workouts for Saturday, March 09 Power Intervals 3×4, ramps, 3 x 41:24—123.4 TSSWorkout Details: Warm up10 min @ 150-250 WRecovery Miles-Foundation Miles Repeat 3 times Power Intervals4 min @ 383-433 WPower Intervals Recovery4 min @ 100-167 W Ramp up in 3 steps 2 min @ 250-283 WFoundation Miles 2 min @ 300-316 WTempo 2 min
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5×4 minute power efforts, 4 minutes between
Would prefer to do theswe outside on the Heekin Avenue climb but still in the teens. Wanted to be colser to 405-410 on all but setteld for 394-404 give or take.
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Todays intervals
10 minute warmup 3×4 minute power efroort, 4 between 4 easy 3×2 minute ramp up, 300-330-360 1 minute easy 3×2 minute ramp down, 360-330-300 4 esy 3×4 minute power intervals I did ok on the first set of 3×4 minutes and as expected on the ramp and ramp down. The final set of 3×4 were