February 1, 2020

SATURDAY 10 AM

+ 12 lbs vest throughout

WARMUP  (1 round)
DB RDL x 8r x 30 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 lbs x 3w/u
255 lbs x 3r x 3s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 4r clean grip warmup
345 lbs x 2r x 2s
325 lbs x 5r x 1s

WEIGHTED BOX JUMP
24” box +8 lbs vest – 6r (1 rep immediately after each main squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Barbell power clean – 135 lbs x 8r
Front squat – 135 lbs x 8r (narrow stance)
Good Morning – 135 lbs x 8r
BB Hang clean – 135 lbs x 8r

CYCLING (outdoor hillS; 59 minutes)

15 minute warm up

Rolling at 10-15mph standing. Drive the gear you’re in for 5-10 seconds, until you’re no longer accelerating. The point of this effort is not to achieve a new top speed, but to work on producing power through the entire acceleration, and to hit a max cadence from a standing position. The entire effort is standing. Roll very easy between efforts.

2x Undergeared 76-90”
2x Race Gear 90-100”
2x Over Gear 100“+

10 minute cool down

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

December 20, 2019

FRIDAY – 8:30 AM

CYCLING (1 hour 6 mins, resistance trainer)
Secondary recovery / Leg speed efforts

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:

cadence was 140- 160 rpm during intervals

October 28, 2019

MONDAY 5PM

CYCLING (indoor trainer 66 mins)
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:
2nd highest 60 mins power – 186 watts

October 25, 2019

FRIDAY 4PM

Warm-Up (3 rounds)
30 lbs Dumbbell Romanian Deadlift x 5r
Jump Squat x 5r
24” Box Jump x 3

Dynamic Effort Barbell Back Squat
Using @ 78% of 1rm (300 lbs)
Warm-Up 135 lbs x 10r
235 lbs x 1r x 8s – 30 secs recovery

Dynamic Effort Conventional Deadlift (clean grip)
Using @ 70% of 1rm – (380 lbs)
Warmup 135 lbs x 5 reps
275 lbs x 2r x 5s – 30 sec recovery

Box Jump
1 rep following each squat and deadlift set

Hypertrophy Circuit
Kettlebell Snatch
28 kg (62 lbs) x 100 reps x 1s – 7 min 22 secs (1 min recovery at 40r 70r 90r)

October 4, 2019

FRIDAY  4PM

CYCLING (trainer; 66 mins)

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:

20 mins peak watts for 2019 – 195 watts

August 20, 2019

TUESDAY– 7PM

CYCLING (masters category; 8 riders; 99.7” gear)
45 min warmup
5 Lap Point a Lap – 2nd place
Win and Out – 2nd place
Elimination  – 8th place
40 Lap Points feature race – 3rd place
Omnium – 3rd place

NOTE:

  • AM Body weight – 173 lbs
  • Boxed in on first lap of elimination race.  Had time to escape but hesitated.  Cost me 2nd or 3rd place and possibly 2nd place in the omnium standings.  Have to be smarter
  • 40 lap race was hardest of the season
  • Didn’t feel well today. Fatigue. Possibly dietary issue.

August 10, 2019

SATURDAY 10:30 AM

SQUAT
135 lbs x 10r
225 x 1
245 x 1
275 x 1

PULL-UPS (body weight)
1 set x 25 reps (personal best)

SATURDAY 3PM – 9PM
CYCLING  (Velo Cup; Master category 40+; 10 riders)
5 Lap scratch race – 6th
7 Lap win and out – 4th
10 Lap Split Scratch – 4th
Miss and Out – 2nd

Omnium – 4th out of 10  (20 points)

NOTE:

  • AM body weight 172 lbs
  • I took 4th in omnium and 2nd in 50+ My goal was top 5 in the omnium and 3rd in 50+.   I was only three points out of third place.  1st and 3rd place winners are 10-15 years younger than me.
  • I made tactical mistakes that cost me points in all four races.  Especially the first race.  The 5 lap scratch race has one sprint.  There is little room for error.  I stayed on the front the entire race because the speed was so slow.    In the future I need to get off the front after lap one and keep position for the final move.  I could have easily contended for second or third place worth 6 or 4 more points. Instead I got 1 point.
  • I had a good chance to win the final race had I made an earlier move. I have a better long sprint than the winner. Instead I waited too long and when he jumped on the downhill I had to get around another rider on the uphill giving him a speed advantage and I couldn’t cover the gap.  That cost me 2 points.
  • Last year at this event I placed 9th out of 11 riders with 2 points.  With an effective off season plan I expect even better results next year.
  • Something to remember.  Most of my competitors now have 100s of races behind them and have benefit of experience. I’m still learning.

August 6, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 10reps
Pull up – 4r
Front squat – 135 lb x 4r
KB snatch – 24 kg x 10 (5/5)
Chinup – 3r
Ab wheel x 10r

2 mile walk (+40 lbs)

TUESDAY– 7PM

CYCLING (masters category; 6 riders; 99.7” gear)
45 min warmup
5 Lap Scratch race – 5th place
12 Lap Tempo – 2nd place
Unknown distance race – 4th place
Miss and Out feature race – 11 riders – 2nd place
Omnium – 3rd place

NOTE:

  • AM Body weight – 176 lbs
  • Made an error in last lap of 1st race. Pulled off front. Should have stayed in position. Probably cost me two places