Last year at this time I was considering returning to cycling. I got back on the bike in April and made some progress. I’m optimistic about improving over the next 3 years.
I reduced my frequency of strength training over the past few months. Mainly due to reduced motivation. Most of my training has been cycling. I have a TrainingPeaks app. that records my training so I don’t duplicate it here.
Since September I’ve tried to do as many long efforts (3 hours + ride each week) as I can to build a base of endurance and strength. That was going well through November, but because of the weather conditions my training volume and fitness declined during December. I increased frequency over the past few weeks and regained some fitness. I will continue the long rides into Spring, extending to 5-6 hours. I also plan to put together 4 consecutive days of 75 miles before Summer.
Over the coming months I will add some specific power intervals (standing starts at the base of hill); as well as sprint repeats at various durations.
Lean body composition is an annual winter challenge. Its been an even bigger one this year with a reduction of weight training, and the transition from sprint training (running) to cycling. I expect more volume, power and sprint training on the bike will help with this. I will also continue squats, deadlifts, kettlebell and body weight training. The biggest impact will be tightening up my nutrition – mainly by reducing carbs and increasing protein.
Competition is 3 months out.