August 13, 2019

TUESDAY 4:00AM

Bench Press
135 lbs x 10r
185 x 6
225 x 2
240 x 1
245 x 0

Overhead Press
115 x 6r x 2s

2 mile walk

TUESDAY  5 PM

CYCLING (velodrome; 99.7” gear)
1 hour warmup
1.5 lap (@500 meters) 40.40
6 lap (@2000 meters) 2:43.83

NOTE:

AM Body weight 173 lbs
The 2k time is almost 4 seconds faster than my time two months ago and 3 seconds faster than my personal best. I lost some speed after the final turn in the 500 meter and was still faster than my last two attempts by over a second. Areas for immediate improvement: starts, cadence, aerodynamics and power.

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.

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.

 

June 30, 2019

SUNDAY 1030 AM

CYCLING (track)

Description:

92” gear – 25 Lap warmup. 2 laps rest. 1 seated 100m. 1 lap rest. 1 standing 100m.
10 min rest
1×10 lap effort. Last lap at the same speed as the first.
10 min rest.
2x5lap efforts. 2 laps rest in between. LLSSF
10 min rest
96” gear – 3×3 lap efforts. 2 laps rest in between. LLSSF
10 min rest
100” gear – 5x1lap efforts. 2 laps rest in between. LLSSF
10 min rest
5x200m efforts. 2 laps rest in between. LLSSF
10 min rest
10 lap cool down

NOTE
Day 69 – AM Body weight – 172 lbs

SUMMARY

During June l trained on 28 days and completed 32 separate training sessions. This has been my most active month in recent memory.  A high frequency month for me historically has been 16-20 sessions.    Combined with April and May I’ve accumulated a lot of volume at moderate intensity.  Last week I felt sort of stale.  I will back off some of the volume and introduce more exercise variation to ensure I’m allowing recovery.

June 26, 2019

WEDNESDAY 6pm

Full-Body Hypertrophy

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

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 15r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 24 (12L/12R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 25 lbs DBs x 12r
Barbell Bent Press 100 lb x 12r
Lateral Lunge – 30 lbs x 8r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 45 lb x 20r
Lying Tricep extension – 45lb x 20r

Note:

AM Body weight – 172.5 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.