VelocipedeSalon WOD: Workout of the day

[defspace]

Went to the gym with my neighbor on Sunday.

1. Lunges
2. instruction on cleans
3. Deadlifts
4. 1 min machine assisted pull ups
5. 1 min machine assisted dips
6. 2x5min on Concept 2
7. Stretching

Not entirely cycling focused. Probably good though. My real person strength is pretty miserable.

[MarkC]

Was on travel last week so hotel gym means elliptical and weights and core. Not the end of the world but always miss the bike.

Red-Eye back Friday night back in time for openers on Saturday (3x5 at 90% with some short jumps at the end) and first TT of the year on Sunday morning.

Training and VS-WOD must be working because I set a nice PR for the course and had my best ever 15 min power. By a surprising amount. Expected to average 255-260 but was on great legs and nailed a smooth 270w. This winter was a different approach to preparation so perhaps it worked. We'll see as we TT every Saturday for the next four weeks.

Workouts this week:

Tuesday: Hills.... 3 x 5-6 min max efforts + 20 min sweetspot

Wednesday: 3 x 10 min at 95% and 20 min sweetspot

Thursday: tempo day 60-90 min

Friday: Openers 3 x 5 at 85-90% with jumps

Saturday: Race day - 10 mile TT

Sunday: 2-3 hours tempo. Probably a group ride with buddies.


Next week - rinse, wash, repeat.


Rock on WOD'ers!!!!

--Mark

[Chad]

Felt like a giant POS. Fished and drank all weekend, haven't exercised since last Thursday. Lunchtime 30 min on treadmill, stack weight shoulder press, bench press, lat pull down and seated row. 3 x 10ish. Feels good to clean out the cobwebs.

[Too Tall]

One of my fav. Track workouts ever. Love going high after start/finish and diving back to get on.

I am not bright. Stupidly stopped lifting once riding hrs increased. Back at it, feels good.

Thanks for keeping this thread going.

Rode the track with my neighbor yesterday after work. We'd ride a two man break for 10 minutes at a time, trading off one-lap pulls. It ends up being a 30/30 workout, pulling well above threshold, recovering right under.

I'm tired today.

[dogrange]

I am not bright. Stupidly stopped lifting once riding hrs increased. Back at it, feels good.

I'll give you some support here TT, it's not about brightness or desire, but there are only so many hours in the day and so much personal capacity to focus on the physical specimen. I was in the gym all Winter, doing nicely. Now I'm on the bike a lot more and the gym time must decrease, aargh . . .

[defspace]

Gym after work today. Did some lunges, some roman chair, some leg press. All squat racks were in use (by people actually squatting, so that's cool). The main event was the deadlift. New PR! Not much, but I'll take it!

[defspace]

One of my fav. Track workouts ever.

If it's not giving away too much of the secret sauce, I'd sure like to hear more about some of your other favorite track workouts.

[MarkC]

Monday - rest

Tuesday - 75 minutes with 50 min sweetspot (rollers)

Wednesday - Hill Ride, 90 minutes, drilling the hills, approximately 30 min in VO2max territory, IF = 0.89 for the ride (that's high)

Thursday - easy tempo 75 min

Friday - pre race openers ( 4 x 4 min 80-85% FT)

Saturday - Goal Race - High Point Hill Climb. Looking to PR and podium.

Aside - My tactical coach has been using Best Bike Split. If you are a TT person this tool is amazing. Slightly complicated but worth a look if you are into this sort of thing.

-Mark

[defspace]

C'mon you lazies. Report!

Rode a combined ~110mi over the weekend. More riding than training but it was still nice to see some friends and play around on bicycles.

PRed on squat and deadlift on Tuesday. PRs come easily when you're a weakling and making fast gains. I have a feeling that's slowing down. Some of my clothing no longer fits. I'm up 25lbs since summer of 2014 when I was way too skinny.

I've seen new max wattage numbers on the bike in the last month. I know that's really not a meaningful number, but hey, it can't be bad, right?
Time to reread that turning weights into speed thread. http://www.velocipedesalon.com/forum...eed-43518.html

[MarkC]

Added ..... I included light lifting (upper body) and a bunch of core this winter. Am just keeping it up through the season. Don't think it will slow me down any and makes me feel better and stronger overall. Racing is fun but secondary to overall health and fitness.

FWIW - am 100% convinced that the season's early success is due to the lifting + core and adding a bunch more sweetspot to my winter training over prior years. With just enough VO2max to keep things firing. As a TT guy I ignore sprinting so it's all threshold and some Vo2. YMMV but try adding that 80-90% work in larger amounts and you'll see power gains. Unless you are like Robert and starting from a very high level.

[dogrange]

C'mon you lazies. Report!

Thanks for the prompt!

Been riding a lot, for me. Doing 1.5-3 hours per day, most days, with various intervals in there. This year I'm planning to be more consistent on the bike. In past years I have had internal struggles with how much time I wanted to devote to the bike as it is fun, but the gym work I do is much more time efficient and, frankly, much more beneficial from a health and vitality standpoint. This year I have resolved that conflict by just deciding that I will commit to some big events and ride consistently up to about 10-12 hours/week (more on big weeks), which is not a lot for some of the denizens here but for me is a big commitment.

Anyway, today is 1.5 hours (about 25 miles) with threshold in the middle.

Gym:
2 sets 10 archer pullups (5L+5R)
2X7 window washers
4 human flag holds (5-10 seconds each) - 1-leg exntended
4 bridge holds 30-60 seconds each

[false_aesthetic]

Gym has scaled back to Monday: Legs, Tuesday: Chest/Back.

Rides are slowly getting longer and I'm upping the intensity. Today was a bunch 15-19% kickers about 15 seconds each.

[defspace]

oof. You guys ever have those days in the gym where you start working through the warmup progression and know it's just not gonna happen that day? That was yesterday.

[dogrange]

oof. You guys ever have those days in the gym where you start working through the warmup progression and know it's just not gonna happen that day? That was yesterday.

Yes. Not too often, but when it happens I don't beat myself up over it and just walk on the treadmill or something.

[defspace]

Started in on my warmup progression and knew it was gonna be a good one. PRs in both squat and deadlift for me today.

[DOOFUS]

did the ol race sim workout today

2 x 20 @ 100% avg (341 and 331w)
10 min recovery
10 x :30 on, :30 off
5 min recovery
35 min low tempo (78%)
5 min recovery
1 :15 sprint

[MarkC]

Robert, how hard do you hit your 30/30's after the 2 x 20 LT work?

[MarkC]

Light week due to business commitments:

Monday: off

Tues: 2 x 5 min 100% 1 x 25 min 85%

Wed: 1 x 40 min 85%

Thurs: hour easy

Friday: hour with 4 x 4 min 85% openers

Sat: Race day, 10 mile circuit TT

Sunday: Two hour group ride planned (just tempo volume)

[DOOFUS]

Robert, how hard do you hit your 30/30's after the 2 x 20 LT work?

the avg was 300w, the normalized 325 for the 10 minutes

I hit them as hard as I can and try to average at least 91% of FTP for the total power.

they end up being around 450w for the "on" and 150w for the "off" sections. I'm pretty slow twitch -- the guys I make schedules for can usually hit a wider spread and a higher avg power (as % of FTP).

I like these after 2 x 20 because they work on being able to hit accelerations while fatigued

[MarkC]

Killer week in review:

Saturday - 10 mile circuit time trial. Took second in 35+

Sunday - 50 miles. Went out with a group and previewed tomorrow's circuit TT which is a new course. Since we had more than one person it turned into a robust ride.

Monday - Recovery Day

Tuesday - 2 x 5 min VO2max and 1 x 20 min at 90%

Wednesday - 2 x 10 min at CP20 and 1 x 20 at 80%

Thursday - 1 x 40 at 80%

Friday - openers (hour easy with some efforts to open the legs)

Saturday - 11 mile circuit TT


Even though it is only May, tomorrow's race is #7 in a TT series of 13 races.