July 16, 2019

TUESDAY – 7PM

CYCLING (track – 99” gear)
1 hour warmup
5 lap scratch race – 3rd place
Elimination   – 1st
Point a lap – 3rd
40 lap points race – 5th
Omnium – 1st

NOTE:

  • AM body weight 174 lbs
  • best track results I’ve had so far
  • The 40 lap race was disorganized and half the field sat in and did minimal work.  I rode hard the most of the race and it cost me 2nd or 3rd place.

 

July 6, 2019

SATURDAY 10AM

CYCLING (indoor trainer; 1 hour, 6 mins)

Secondary recovery. Leg speed efforts. Keep the gearing low. Aiming to hit a peak cadence while staying steady.

  • Warm up
15 min @ 3 RPE
 60-100 rpm
  • 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.
  • Recovery
 10 min @ 6 RPE
  • Repeat 15.0 sec and 10 min intervals for 4 total
  • Cool Down 10 min @ 3 RPE

DYNAMIC EFFORT SQUAT
135 lbs x 5r
225 lbs x 2r
260 lbs x 1r x 8s – 2 min recovery

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
340 lbs x 1r x 8s- 2 min recovery

WEIGHTED BOX JUMP
3r x 5s – 25 lbs – 20” box 1 min recovery

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 100 lbs
Good morning – 15r – 100 lbs
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

NOTE:

Day 75 – AM Body weight 173 lbs

June 21 & 22, 2019

Georgia State Championships – Master 50+

Endurance Omnium :
Place: 4 Event: 20 Lap Scratch Pts: 3
Place: 5 Event: 1.5 Lap TT Pts: 2 Time: 41.637
Place: 3 Event: 6 Lap IP Pts: 5 Time: 2:47.133
Place: 4 Event: Omnium Total Pts: 10

Sprint Omnium :
Place: 6 Event: Sprint Pts: 1 Event: 200 Time: 13.96
Place: 5 Event: Keirin Pts: 2
Place: 5 Event: Omnium Total Pts: 5

Team Events :
Place: 1 Event: Masters Team Sprint Pts: 3

 

NOTES:

  • I lowered my 200 meter time by .32 seconds from last month.  I was 1/10th of a second from qualifying for the sprint tournament.
  • I was a second slower in the 500 meter and 1/2 second slower in 2K from last month.   I didn’t feel warmed up for the 500 meter and wasn’t fully recovered for either event after racing Friday night.  I worked harder than necessary in the scratch race Friday night.  It cost me 3rd place and 2 points.  
  • I drew last position in the keirin start.  Next time I have to move up before the motorcycle pulls off.  
  • The final race (25 lap points race) was rained out Saturday night. I had planned to race more strategically because a podium spot was on the line.  I was confident I could move up to third place just being more conservative. 
  • I was the oldest rider in the 50+ category by 3 years.  Next season I will be racing 60+.  I am still building a base and plan to be in much better condition going into next season.

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.

June 16, 2019

SUNDAY 10:30 AM

CYCLING (track – flying 1.5 lap efforts, ascending gear)

Description:
25 Lap warmup . 2 laps rest. 1 seated 100m. 1 lap rest. 1 standing 100m. 84” gear
10 min rest

2 x flying 1.5 lap (500 meter) efforts. 92” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 94” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 96” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 98” gear; 2 lap rest between efforts
10 min rest.

10 lap cool down

NOTE

  • Intensity/ RPE – 8
  • Day 55 – AM Body weight – 171 lbs

June 12, 2019

WEDNESDAY 4:30AM

2 mile walk

WEDNESDAY 6 PM

CYCLING (stationary rollers)

SUPER SPRINT SETS
Warm up
 15 min @ 80-100 watts Active Recovery
10.0 sec @ 400-800 watts
50.0 sec @ 140-160 W Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
Recovery 
8 min @ 100-120 W
Active Recovery-Endurance Ride

Repeat above for three total sets

Cool Down 
15 min @ 80-100 W
Active Recovery

NOTE

  • AM Body weight – 173 lbs

June 11, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 10reps
Pull up – 4r
Split squat – 135 lbs x 4r
KB snatch – 32 kg x 8 (R4/L4)
Chinup – 4r
Ab wheel x 8r

2 mile weighted walk

TUESDAY– 7PM

CYCLING (timed events)

45 min warmup

1.5 Lap (500 meters) pursuit – 40.46
6 Lap (2000 meters) pursuit – 2.46.66

NOTE:

  • Day 50 – AM body weight 176 lbs
  • Improved 1.5 lap by 4 seconds and 6 lap by 5 seconds since last month
  • Achieved goal this season of < 2:50 for 6 lap

 

 

May 21, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 12reps
Pull up – 5r
KB Snatch – 32 kg x 8r (4/4)
RDL – single leg – 24 kg x 10r (5/5)
Overhead press – 115 lbs x 4r
Chin up – 5r
Ab wheel x 8r

1 mile weighted walk

TUESDAY 6PM

CYCLING (track sprints)

200 meters – 14.28
Match sprint – 3 lap x 2 (1st,1st)

NOTE:

AM body weight 173
Day 29 – 15% to 10% body fat program
Lowered my 200 m time by .16