Nothing. Seriously. I put on my neat little work-out program 100% effort for my peak output during my high cadence sprint workout and 90% effort for my low cadence sprint workout. My thought process was that because I was holding that peak for 40 seconds per rep vs. 15 I would need to manage my output a bit to sustain the cadence / speed. After doing both workouts, I knew I put out 100% on the high cadence sprints, but couldn’t really tell that I was lowering my output for the low cadence sprints.
Oh well. I’m not too worried about it, but I thought it was funny that I actually thought through planning my effort output and then really just put 100% effort into both sprints anyway. We’ll see how that changes as I increase my workout load.
Like I mentioned earlier this week, I’m tweaking my training plans slightly because I found them to be a bit too easy (the planned rests in between sets was too long). I’m also going to loosely map out which day I’m doing what to make sure I get it all in. I did end up getting everything in I had planned last week, but I’m starting out a bit behind the eight ball because I rode for fun (but hard) on Friday at Merrell Trails and put in a good 80 minutes yesterday along the lakeshore and at Riley Trails. The result is that I really need to ride a recovery pace tonight (which I’m going to do) when I typically will have an opportunity to do either a time targeted lakeshore ride or the planned fun ride on Sundays. I also have to make sure I plan in recovery rides and strength training.
To get back on a schedule I want, I’m going to mesh my ‘fun ride’ and ‘lakeshore timed ride’ together for Saturday which will allow me to ride again on Sunday next week and put me back on schedule. So, here’s my plan for the week. I put up some of my video from Friday and Saturday’s rides on YouTube, too (below the plan):
|
TRAINING SCHEDULE: WEEK OF DECEMBER 9, 2012 |
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|
Total |
Completed ? |
||
| Sprints – High Cadence: |
Wednesday |
||
| 10 | 10 minute warm up – 30% | ||
| 15 second on – 100% | |||
| 17 | 15 second rest – 20% – 14 total reps (7 minutes) | ||
| 20 | 3 minute rest – 40% | ||
| 15 second on – 100% | |||
| 27 | 15 second rest – 20% – 14 total reps (7 minutes) | ||
| 30 | 3 minute rest – 40% | ||
| 15 second on – 100% | |||
| 37 | 15 second rest – 20% – 14 total reps (7 minutes) | ||
| 45 | 8 minute cool down – 40% |
45 |
|
| Strength Training – Upper Body | |||
| Sprints – Low Cadence: |
Monday |
||
| 10 | 10 minute warm up – 30% | ||
| 40 seconds on – 90% | |||
| 17 | 20 seconds off – 40% 7 total reps (7 minutes) | ||
| 20 | 3 minute rest – 40% | ||
| 40 seconds on – 90% | |||
| 27 | 20 seconds off – 40% 7 total reps (7 minutes) | ||
| 30 | 3 minute rest – 40% | ||
| 40 seconds on – 90% | |||
| 35 | 20 seconds off – 40% 5 total reps (5 minutes) | ||
| 45 | 10 minute cool down |
45 |
|
| Strength Training – Lower Body | |||
| Sustain: |
Thursday |
||
| 10 | 10 minute warm up – 30% | ||
| 30 | 20 minute sustain – 80% | ||
| 35 | 5 minute rest – 30% | ||
| 55 | 20 minute sustain – 80% | ||
| 60 | 5 minute cool down – 30% |
60 |
|
| Strength Training – Lower Body | |||
| Recovery Ride |
Sunday |
||
| 45 minutes at 30-40% |
45 |
||
| Strength Training – Upper Body | |||
| Outdoor Fun Ride: | |||
| Whatever for however long | |||
| Outdoor Lakeshore Ride: | |||
| Wherever; just at 75-80% effort for 90 minutes |
90 |
Saturday |
|
| TOTAL TIME |
4.8 |
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joseph lampen 