September 15, 2019

SUNDAY 9:30 AM

CYCLING (stationary trainer)

Warm up
 – 15 min @ 3 – 5 RPE – 80-100 rpm

1 min @ 6 – 8 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.

Recovery – 5 min @ 6 – 7 RPE (170 watts)

Repeat 1 minute / 5 minute intervals until failure (7 intervals)

Cool Down
10 min @ 3 – 5 RPE

NOTE:

AM Body weight 171.5 lbs

September 14, 2019

SATURDAY 11:00 AM

CYCLING (stationary trainer)

Warm up
15 min @ 3 – 5 RPE
60-100 rpm

15.0 sec @ 6 – 8 RPE – 135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.

Recovery 10 min @ 6 – 7 RPE

Repeat 15 second and 10 min intervals x four

Cool Down – 10 min @ 3 – 5 RPE

Note:
AM Body weight 172.5 lbs

September 13, 2019

FRIDAY 4:00PM

WARMUP  (3 rounds)
DB RDL x 10r x 25 lbs dbs
Jump squat x 5r
Box jump/depth jump x 3r – 20” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 x 5r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 3r – clean grip
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP
1r x – 25 lbs – 20” box (1 rep immediately after each squat & deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 100 lbs x 15r (narrow stance)
Good morning – 100 lbs x 15r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
Calf raise – 20r each leg – body weight

NOTE

  • AM Body weight – 171 lbs
  • Reduced weight increased reps dynamic lifts

September 11, 2019

WEDNESDAY 5PM

Gym 2 (Full-Body Hypertrophy)

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 185 lbs x 8r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 28 kg KB x 8r each side
Walking Lunge – 25 lbs x 8r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 115 lbs x 6r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 25r

Restorative Circuit (2 Rounds)
Barbell Curl – 70 lbs x 12r
Barbell Tricep (skull crushers) – 70 lbs x 12r

CYCLING (stationary trainer)
30 mins active recovery 80-90w 80rpm

NOTE:

  • Tuesday races were cancelled due to rain. I warmed up with a set of 50 pushups and 17 laps before the rain hit the track. This was my last opportunity this season to officially lower my pursuit times. I was confident based on my current fitness but it would have depended on how good my starts were.
  • I have two more race nights for this season. One is mass starts and another is sprints.  My initial reaction is to avoid the sprints.  Which leads me to the conclusion I need to do more of them.  Because if I had to pick out my weakness on the track right now it is sprinting and top end speed.  My best results this season have come from turning over a larger gear which requires an extended wind up.  Another advantage has been recovering quicker than others and repeating sprint efforts.   (Basically being able to suffer more and longer. )
  • Sprint competency and top end speed are going to be the hardest areas to train and last areas of physical improvement.
  • AM body weight 173.5

September 9, 2019

MONDAY– 5:00PM

Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump 5

Deadlift
135 lbs x 5r
50% – 235 lbs x 5r
70% – 295 lbs x 3r
85% – 350 lbs x 3r
82.5% – 340 lbs x 3r
80% – 330 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 135 lbs x 20r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V Ups – 20r

CYCLING (Indoor trainer)
30 min active recovery- 90-110 rpms

NOTE:
AM Body weight – 176 lbs

September 4, 2019

WEDNESDAY 4AM

CIRCUIT x 3
Resistance band Face-Pull x 15r
Decline Push-Up x 12r
Reverse Lunge x 10r (each leg)
Ab Roller x 25r

WEDNESDAY – 6:30PM

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 200 lbs x 6r x 3s
Single Arm Bench Row – 50 lbs DB x 8r each side
Walking Lunge – 25 lbs x 10r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 120 lbs x 6r
Kettlebell Snatch – 24 kg x 10R/10L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 25r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 15r
Barbell Tricep (skull crushers) – 65 lbs x 15r

NOTE
AM Body weight – 173 lbs

August 30, 2019

FRIDAY 3:30 PM
Warmup
DB RDL x 5r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 20” box

DYNAMIC EFFORT SQUAT
135 lbs x 5r w/u
225 x 2r w/u
250 x 2r w/u
275 lbs x 1r x 4s – 3 min recovery
225 lbs x 8r x 1s

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
365 lbs x 1r x 4s- 3 min recovery

WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after each squat & deadlift)

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body Weight – 173 lbs

August 28, 2019

WEDNESDAY– 7PM

CYCLING (A category ; 26 riders; 99.7” gear)
45 min warmup
20 lap split scratch – 12th
Point A lap – 10th
60 lap points race – DNF

NOTE:

  • AM Body weight – 173.5 lbs
  • These were my first A races. Not a typical night at the track – faster than usual. 3 college teams preparing for championship this week attended. Also a former two time Olympian and world champion in the field. Each A race started fast and created gaps within the first two laps. The 60 lap race finished with 3 riders. I believe the 5 who finished behind them were lapped.  8 masters in my first two races. I was second master rider.
  • It wasn’t my goal to upgrade this season but I progressed faster than expected.   When I returned to cycling last year I imagined it would take at least two seasons to compete with my age group.   I’ve exceeded expectations. I’m pleased with my progress but not content.