JANUARY 18, 2020

SATURDAY 9 AM

+ 8 lbs vest

WARMUP  (1 round)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 10r w/u
225 lbs x 3r w/u
250 lbs x 1r x 8s (1 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r clean grip warmup
340 lbs x 2r x 2s
320 lbs x 2r x 3s

WEIGHTED BOX JUMP
24” box +8 lbs vest – 13r (1 rep immediately after each squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Front squat – 100 lbs x 12r (narrow stance)
Split squat – 100 lbs x 12r each side
Good Morning – 100 lbs x 12r

CYCLING (resistance trainer; 50 minutes)

Warmup – 15 mins
40 seconds gradually build power to max effort and cadence to 140 rpm.
Repeat x 4 intervals with 5 min recovery
Cool down 15 minutes

January 12, 2020

SUNDAY 0930 AM

CYCLING – Base 2 (solo, rolling hills, 2000 ft’, 52°)
2 hours ; @ 35.5 miles; Avg. 183 watts

NOTE:

  • Top 10 watts for 60 and 90 mins
  • Sacrificing some power for improved cadence;
    Increased cadence to 87 rpm

January 11, 2020

SATURDAY 9:00 AM

CYCLING (Resistance trainer)
Base 2 + 2 x 15 min; ave 158 watts
1 hour 55 min

NOTE:

  • Increased fatigue (RPE) compared to last week; possibly due to increased temperature and back to work from vacation (less sleep)
    10 mins at 236 watts
    10 mins at 223 watts

December 31, 2019

TUESDAY 0930 AM

CYCLING – Base 2 (solo, rolling hills, 2300 ft’, 58°)
2 hours, 32 minutes ; @ 45 miles; Avg. 188 watts

NOTE:

  • 2nd highest watts for 60 and 90 mins
  • focused on increased cadence from avg 75 to 85 rpm
  • Compared to similar workout last December my cadence is up 20 rpm and power is up 30 watts
  • Trained 22 days in December

2018 SUMMARY

2018 began with questions about how much if any improvement I would make on the track.   I learned early in the season the long rides I put in between October and April paid off in improved fitness and results.   I entered the season as a category 4 (c/b) racer and upgraded to category 2 (b/a) by September.  It helped that 6 weeks into the season I began using services of a coach.  Coaching brought focus and consistency to my training that accelerated my progress.   

Once the racing season ended in September I continued to train and make improvement.   My overall fitness is about the same however I’ve significantly improved my cadence.   

Importantly, I’m entering the new year far ahead of where I was at the same time last year.    

Another significant difference from last year is my body composition.  Last year at this time I was fatter than I’d ever been and finally made fat loss a priority.   I’d also lost a lot of strength from laying off weights and focusing on long rides.  It took about four months to get to where I am now.  As I begin prioritizing fat loss again this month I won’t have to expend as much effort towards that goal which will allow me to focus on cycling and recovery.