Milestones

Gravel Groove

 

With yesterday’s ride of just under 3 hours, I surpassed the 10 hour weekly training mark for the first time. Ever. I’m paying for it a bit today with a sore lower back (legs are tight as a drum pulling on my lower back muscles) but I’ll fix that with an extra warm-up period each ride and plenty of water. That’s a major accomplishment for me. It will be important that I keep up that level or higher saddle time. I also am beginning to work harder on the trainer and have begun what I’m calling “Spring Training”. I’m working on a vide (imagine that) that I’ll post sometime after the Barry-Roubaix.

Our ride yesterday was much better than my ride of the same route last Sunday. The shoulder of Lakeshore Drive had firmed up over the week making it feasible to ride on. Most of the snow had melted off the shoulder as well and drained leaving very few puddles to dodge. The gravel roads were also free of snow/ice for the most part so there were no spills (or even close calls). I rode with two other shop teammates up to the northernmost point and just as we were reaching our turn-around spot, two other friendly faces came riding around the corner. So, we made the return south with five of us, which was great because we were heading into the wind on the way back.

It’s still muddy and cold out there, but there’s just no better feeling than spending time outside on the bike. I had some really wise advice over the past couple of weeks that is allowing me to relax going into the Barry-Roubaix in 2 weeks: don’t worry about the podium, it’s supposed to be a fun race for me and just a part of the training for mountain bike season. I’m still going to give it all I have and am a bit anxious that I’m not in the same shape this year as last year at this time, but I’m no longer placing the same level of expectation on myself as compared to, say, Iceman. It’s going to be a great ride and a fun day.

So on to my training plan. Did anyone notice my scheduling conflict last week? I didn’t think so. I had planned two rides for Saturday which made the plan seem relatively easy until Thursday when I realized the error. I simply added a 45 minute recovery spin on Friday night, which was helpful for Saturday’s ride anyway. I try to plan out my rides around known events, but my actual rides usually vary a bit in response to conflicts that come up and how I’m feeling. Here’s the plan for this week (Sunday is actual):

TRAINING SCHEDULE: WEEK OF MARCH 10, 2013
Total Completed ?
Recovery Spin:
Spin the lets out 80 Sunday
Sustain:
10 10 minute warm up – 30% 90 Monday
30 20 minute sustain – 80%
35 5 minute rest – 30%
55 20 minute sustain – 80%
60 5 minute rest – 30%
80 20 minute sustain – 80%
90 10 minute cool down – 30%
Strength Training – Upper Body
Outdoor Fun Ride:
Whatever for however long 120 Wednesday
Strength Training – Upper Body
Sprint Intervals: 105 Thursday
10 10 minute warm up – 30%
15 second on – 100%
20 15 second rest – 20%    –   20 total reps (10 minutes)
25 5 minute rest – 40%
40 seconds on – 90%
35 20 seconds off – 40%    10 total reps (10 minutes)
40 5 minute rest – 40%
15 second on – 100%
50 15 second rest – 20%    –   20 total reps (10 minutes)
55 5 minute rest – 40%
40 seconds on – 90%
65 20 seconds off – 40%    10 total reps (10 minutes)
70 5 minute rest – 40%
15 second on – 100%
80 15 second rest – 20%    –   20 total reps (10 minutes)
85 5 minute rest – 40%
40 seconds on – 90%
95 20 seconds off – 40%    10 total reps (10 minutes)
105 10 minute cool down – 40%
Strength Training – Upper Body
Recovery Spin:
Spin the legs out 45 Friday
Outdoor Lakeshore Ride:
Wherever; just at 75-80% effort 150 Saturday
Strength Training – Upper Body
TOTAL 9.8
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