Training

11/16/08

Week 1 weight training (hypertrophy) – Not really supposed to do weights the first 3 weeks of “training” but I figure I need all the help I can get.

Inner/outer thigh pulley – 7.5 lbs, 3 sets, 10 reps
Ham pully – 12.5 lbs, 3 sets, 10 reps (will probably quit these)
Quads – 25 lbs, 1 leg at a time, 3 sets, 10 reps
Hams – 35 lbs, 2 legs at a time, 3 sets, 10 reps
Calves – 50 lbs, 2 legs at a time, 3 sets, 10 reps
Situps – fully inclined bench, 3 sets, 12 reps
Roman chair – legs straight out, 3 sets, 10 reps; 1 set with obliques
Back – 10 lbs, 3 sets, 12 reps
Chest – 35 lbs, 3 sets, 10 reps
Lat – 40 lbs, 3 sets, 10 reps
Bicep/alternate/standing – 8 lbs, 3 sets, 10 reps
Tricep/1leg balance – 8 lbs, 1 arm at a time, 3 sets, 10 reps
Row – 40 lbs, 3 sets, 10 reps

Planned Routine

Monday - Weight training

Tuesday - Rest

Wednesday – AM Lipolysis or Mitochondrial workout; 4:30 – 5:30 PM Power Fusion Yoga or 6:00 – 7:30 Hot Vinyasa Yoga

Thursday – Weight training

Friday – AM Lipolysis or Mitochondrial workout

Saturday – Food-free Hot Vinyasa Yoga 8:30 – 10:00 AM; Bike for fun

Sunday – Bike for fun; Hot Vinyasa Yoga 6:00 – 7:30 PM(if I don’t do yoga on Sat)

07/13/08

Wow! It’s been a while since I’ve been to this page! Guess it shows too. I’m not really the cycling racer I was thinking I might be this year. Opportunity knocked at our door and we answered. That meant some life changes, and a very fun adventure that we are hoping won’t ever end. So, now that life is starting to settle back in, it will be time to start up some training. Not for racing, but for overall health and the ability to keep up with all these Durango women who haul tail on the trails!!

So, after Breck 100, it will be back to the gym. I’ll be doing some sort of modified Dr. Ross program. I can’t do the weight lifting in the strength phase, at least not the squats. They hurt the hip. But I will try some other things…we’ll see how that goes!

11/3/07

Time to hit the gym. Next week the training begins. A new beginning for a new season of cycling. Looking forward to doing a Modified Conconi at Lyn’s with the BWR team.

10/4/07

Oops, just so you know, this is a reprint, not a new edition. It’s still a great book, and now I have one for home and work.

It’s finally in, Dr. Ross’s latest edition of Maximum Performance for Cyclists. This is MY training book of choice. Matt uses it too. It’s short, simple and loaded with information you need to improve your performance.

I prefer this book over others, because I trust the source, an MD. Dr. Michael Ross provides references to research to back up his claims on improving performance, and I personally find that to be much more credible than other training books out there.

Ross’s approach is very simple to follow, and he doesn’t use a lot of words to explain the obvious. He provides details on how to train, but also provides the physiological reasons behind his training program.

Another thing I appreciate about this book is the ability to take Ross’s training recommendations and tailor them to my every day rides on both the mountain bike and the road bike. At only $18.95, you’ll find this money well spent.

2/9/07

Hypertrophy, Week4

• Leg Press (upright): 290@12 ; didn’t use the Squat Press
• Leg Press with plate weights: 250/260/270@12 (on Fri)
• Leg Squats (reclined): 280@12
• Hack Squat: 200@12 (Fri)
• Leg Extensions: 92.5@12
• Crunches (sitting up): 55@12
• Push outs: 65@12
• Chinups: 50@12
• Back: 15
• Leg Curls: 110@10
• Abs (leg lifts): 12
• Situps: 34/33/33=100

Riding: Mito 1 in AM before breakfast; ??? update after Saturday

CRITICAL POWER: 230 watts
Lactate Threshold: 165
91% of CP: 209 (for Mito 2–at or above LTHR) corresponds to approx 170 HR
75-80% of CP: 161-184 (for Lipo 2–just below LTHR) corresponds to approx 157-163 HR

2/4/07

Hypertrophy, Week 3

• Leg Press (upright): 280@12 ; didn’t use the Squat Press
• Leg Squats (reclined): 270@12; didn’t use Hack Squat or other Squat (new machine)
• Leg Extensions: 85@12
• Crunches (sitting up): 55@12
• Push outs: 55@12
• Chinups: 50@12
• Back: 15
• Leg Curls: 100 (dropped back from 110, I was using bad form)
• Abs (leg lifts): 12

Riding: Lip 1 in AM before breakfast; Mito 3 Neighborhood Ride with Denise for 4:06 hrs.

1/26/07

I’m going to start tracking the weight I lift on this page. Might as well, the page is titled Training!!

Hypertrophy, Week 1

• Leg Press (upright): 270@12
• Leg Squats (reclined): 230@12
• Leg Extensions: 70@10
• Crunches (on back): 20@12
• Crunches (lean forward): 60@12
• Crunches (sitting up): 35@12
• Pushups: 12
• Chinups: 50@12
• Back: 25@12
• Leg Curls: 100
• Abs (leg lifts): 12

Riding: Lipolysis 1, AM before breakfast; Mitochondrial Biogenesis 3 with Matt in neighborhood.

Hypertrophy, Week 2

• Leg Press (upright): 280@12 ; Squat Press: 280
• Leg Squats (reclined): 250@12; Hack Squat: 200; Squat (new machine): 180
• Leg Extensions: 85@10
• Crunches (on back): 20@12–not doing anymore, hurts lower back
• Crunches (lean forward): 60@12–not doing, don’t feel anything from it
• Crunches (sitting up): 55@12
• Pushups: 12–not doing, hurts wrists, will try to do these 1 time/week, otherwise do push outs
• Push outs: 45@12
• Chinups: 50@12
• Back: 12-15
• Leg Curls: 100 (dropped back from 110, I was using bad form)
• Abs (leg lifts): 12

Riding: Mito 1 in AM before breakfast; Mito 3 Bosque Ride with Denise, Paige and Pamela for 4:13 hrs; short ride with Carrie on Sunday before lifting for 1:30 hrs.

1/19/07

I’ve been using Dr. Michael Ross’s training program for my “get in shape” plan. I’m using his book, Maximum Performance for Cyclists. He’s got a series of tests to set my heart rate, and my first round of tests produced these results. The heart rate zones are a little different from what the Garmin set for me. Actually, only zone 5 was correct. So now I need to set my zones appropriately in the Garmin.

Finding good info on lactate threshold is scarce. Here’s a decent link from UNM, believe it or not. Here’s another interesting link on the subject.

11/25/06

Well, 2 months after getting the Garmin, I must say that it seems to be worth the money I spent on it. It gives me a lot of good stats to track my progress. Here’s a cumulative set of stats since I first started using it.

You’re going to have to click on the image to enlarge it.

Anyway, basically 657.83 miles on the bike since I bought it, and 47114 foot of elevation climbing. Kinda cool!

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9/22/06

I broke down and bought the Garmin, parting with the cash was tough, but I got to try it out yesterday on the commute to work. I haven’t hooked up the software, so will need to do that. More reports to come…

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9/1/06

If I ever get ambitious enough to start taking some training seriously, I suppose this would be a good place to put my stats. Guess I need to get out and buy that Garmin Edge.

I have a great Polar Heartrate monitor, but tracking results isn’t really feasible other than gathering my average heart rate and total calories burned during a ride.