June 19, 2019

WEDNESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 12reps
Pull up – 5r
Split squat – 135 lb x 8r (4/4)
Single leg RDL – 24 kg x 10r (5/5)
Push press – 135 lbs x 4r
Chinup – 5r
Ab wheel x 10r

2 mile weighted walk

WEDNESDAY – 7PM

CYCLING (track – 96” & 98” gear)
1 hour warmup
5 lap scratch race – 8th place
Chariot  – 3rd
Keirin – 2nd
Unknown distance (10 laps) – 2nd

Omnium – 6th place out of 17 riders

NOTE:

  • Day 58 – AM body weight 173 lbs
  • Adapting to 40 lb vest
  • I made an early move in the scratch race but couldn’t hold on.  These were my first chariot and keirin races. I was over-geared for the chariot and couldn’t close the gap in just one lap.

May 31, 2019

FRIDAY– 9:30AM

CYCLING (rollers)
1/2 hour easy – 90 rpm

CIRCUIT x 4 (+36 lbs weight vest)
Push up – 10reps
Pull up – 5r
Split squat – 135 lb x 6r (3/3)
Single leg RDL – 24 kg x 10r (5/5)
Box jump x 5
Push press – 135 lbs x 3r
Chinup – 5r
Ab wheel x 10r

NOTE:

  • Day 39 – AM body weight 173 lbs

 

May 22, 2019

WEDNESDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 13reps
Pull up – 5r
Split squat  –  135 lb x 6r (3/3)
Single leg RDL – 24 kg x 10r (5/5)
Overhead press x 1; Push press x 2 – 135 lb
Chinup – 5r
Ab wheel x 8r
Lateral Raise – 20 lb dbs x 8r

1.5 mile weighted walk

WEDNESDAY 6PM

1. Warm up 
15 min @ 3 RPE
 60-100 rpm
2. Active 
15.0 sec @ 6 RPE 
135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
3. Recovery
 10 min @ 6 RPE
4. Active
 15.0 sec @ 6 RPE 
135-200 rpm. Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
5. Recovery
 10 min @ 6 RPE
6. Active
 15.0 sec @ 6 RPE
135-200 rpm.  
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
7. Recovery
 10 min @ 6 RPE
8. Active
 15.0 sec @ 6 RPE
135-200 rpm  
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
9. Recovery
 10 min @ 6 RPE
10. Cool Down 
10 min @ 3 RPE

NOTE:

  • AM body weight 172
  • Day 30 – 15% to 10% body fat program

May 7, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+ 32 lbs weight vest)
Push up – 10reps
Pull up – 5r
Split Squat – 120 lbs x 5r
Single leg RDL – 24 kg x 10r (5/5)
Chin up – 5r
Push press – 120 lbs x 5r
Ab wheel x 8r

1.5 mile weighted walk

NOTE

  • AM body weight 174 lbs
  • Day 15 – 15% to 10% body fat program
  • + 4 lb increase on the weighted vest

TUESDAY – 7 PM

CYCLING  (track)
1.5 lap – 44.44 secs
6 lap – 2:51.22
Team sprint – 1:17.00

NOTE

  • My 1.5 lap time has improved less than 2 seconds since early last year, while my six lap time has improved 25 seconds.  I’m obviously lacking in starting technique or early acceleration which is probably holding me back in both events (as well as the flying 200).   If I want to cut another 5 seconds out this season I need some technical coaching.
  • Tonight I took 6 seconds off my 6 lap time and 1/4 second off my 1.5 lap time.   My goal by end of season was 8 seconds lower in the 6 lap and under 40 seconds for the 1.5 lap.     With a 98″ gear I was over-geared for these events.

April 29, 2019

MONDAY– 4AM

CIRCUIT x 4 (+24 lb weight vest)
Push up – 10reps
Pull up – 5r
Side lunge x 10r (5/5)
Step up – 20 lb dumbbells x 10r (5/5)
Push press – 120 lb bar x 5r
Chin up – 5r
Ab wheel x 6r

2 mile weighted walk

NOTE:

  • AM body weight 173 lbs
  • right lumbar better
  • pullups/chinups easier
  • Day 7  – 15%-10%

April 16, 2019

TUESDAY– 4AM

CIRCUIT x 5 (+20 lb weight vest)
Push up – 10reps
Pull up – 5r
Single leg RDL – 24 kg x 10r (5/5)
Chin up – 5r
Push press – 105 lb barbell x 5r
Ab wheel x 5r

1 mile walk with weight vest

TUESDAY- 7PM

CYCLING  (Track Masters Category – 14 riders)
45 minute warm up

Omnium overall placing – 8th
5 -Lap Scratch  –  7th
8-Lap Tempo – 7th
10-Lap split scratch – 6th
40 Lap points race – 6th

NOTE:

  • AM body weight 175
  • Raced near the front in all four races.  Came close to getting dropped with 10 laps to go in the fourth race but chased and got back in after a sprint lap.   Last year I would have been dropped in the first 20 laps.  My strength has improved from consistent long moderately hard rides over the winter.
  • I need more speed endurance (capacity to prolong duration of near maximal efforts) and then more power to contest sprints.  I can feel I’m racing against stronger riders.  They can raise their speeds faster for longer and still have power in reserve for the sprint while I’m just enduring.   In my opinion, my speed endurance is only going to improve if I race hard weekly.  It is difficult to match those conditions training by myself.   I can work on sprint technique and power by myself.
  • I can’t say how much progress I can make this season.   I’m going to avoid racing on consecutive days unless one day is a sprint format only.   When I do endurance related events (mass starts, pursuits) I want to be fully recovered and make 100% efforts.