I’ve been discussing performance-related actions these days, like seeing my instances on native routes vs. the “Strava Leaderboard” for my 70-74 age group. However most of my coaching, in all probability about 90%, is at a snug tempo, whereas solely the remaining 10% is larger depth. This can be a typical coaching week for me these days:
“UH” means higher physique, laborious day, “LH” means decrease physique, laborious day, and E means straightforward restoration day. “S-” is a brief session whereas “L-” is an extended session. Due to my SI joint injury that I’m nonetheless rehabbing, all straightforward days and all “decrease physique days” are bike rides. Sooner or later, I’d prefer to throw some mountaineering into the combination. Higher physique is a warmup on my arm-cycling setup, adopted by a number of stations (chest press, row, shoulder press, pulldown) of each isometric train and single-set power coaching, and ending with a cooldown stroll with hand weights. Decrease-body laborious days have longer intervals, shorter intervals, and a few on-bike power coaching, with the rest being a brisk however straightforward regular tempo. Recently, the brief rides have been round 60 minutes, whereas the longer rides fluctuate from 90 minutes to as a lot as 4 hours.
I’ve signed up for the “I Care Classic” Century in Morgan Hill on Could 13, a charity trip for the Lions membership. The last century I did took 6 hours 47 minutes, so I have to ramp up my longest trip of the week step by step to arrange. Additionally, the route has some hills in it so I have to do some extra hill climbing follow with my recumbent over the following few weeks.
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