This will be my last Spring Training Post....see below fotr posts #1-#5. I just placed 4th overall at a 100mi MTB race.... on my SS. I'm on track this year no doubt. I'm in the force and train like the races mode. July I will peak. My spring thought process below. blah bla bla.
I see tons of views. Guess you like? Forget what I say, look on the right and read those articles. And figure out what works for you coach. Not too much more to say really...
So it works for me. Cycles, Phases and Pulses to get the base. Then work toward training like upcoming races (force, muscle & race mimics). Rest, miss work outs but ride with purpose when you do get out. Have fun. It's about quality fatigue cycles too. Recovery. Repeat. Be honest to your machine.
I'm too busy with non-biking life to be a 20hr a week work-horse. So it's all timing.
On topic of Supercompensation I know what brings on my "performance." The cost of rest/active recovery worth it (fun) vs. over digging too deep a hole.
Keep in mind I've been doing this for a while, your different and require different tatics. On those lines, here's an intersting topic to follow....
Have Fun!
5/12/2011
Spring Training#5: Fatigue again
Ok, so this site has many links on the right side of page and various posts of info below. Keeping with my promise I'll continue to share this year's spring training thoughts, plan.
What happened with blogger, where did this post go? I'll try it again.
Basically I highlighted my real race season is starting this week with many races each month, and then cross season. Although I've missed multiple days in a row on the bike, I did enough trampoline, backyard tile work and gym work to keep it honest. I think mixing it up is great for the core and muscle development. Status: I've gained base fitness, at a fatigue status, next developing VO2max racing.
I listed out the last phase which consisted of hard efforts on the bike every one or two days, a few two hour pace efforts and various other activities as mentioned in paragraph above. Although didn't find time to bike as much as wanted, I feel FATIGUE. It was a few days active recovery before first race, expected some pain!
First race was last night. 52 minutes of MTB sprinting at local ski hill. I placed 7th of 50, about par with last year. I improve beyond base to better results over the next few weeks. Since I haven't been honing the VO2max fitness no surprise I was yo yo'ing off 4th place the first half of the race. It was awesome lung busting fun.
I'm planning to race into top end shape.Time is on my side, it's a long summer and cx season way off. I'm where I want to be. I'll design one more build 3 week cycle after I see how next race goes. My legs are a bit taxed now, I need to let them reset, revive mentally for another hard build sequence (tricky as racing in itself is a build period early each year)..........
Oh one last thing, I also noted to look at Auto Regulatory and Overcompensation links on the right. I'm thinking more about that topic latley. Now if blogger will stay stable and not delete this post...we'll be good. Stay healthy!!!
What happened with blogger, where did this post go? I'll try it again.
Basically I highlighted my real race season is starting this week with many races each month, and then cross season. Although I've missed multiple days in a row on the bike, I did enough trampoline, backyard tile work and gym work to keep it honest. I think mixing it up is great for the core and muscle development. Status: I've gained base fitness, at a fatigue status, next developing VO2max racing.
Recent history after missing multiple days biking.:
Tuesday Gym moderate stress
Wednesday 1/2 hour trainer
Thursday 2 hour hard SS gravel
Friday 1/2 hour trainer
Saturday 2 hr fast, good hills pace work MTB dirt
Sunday no ride but 1/2hour+ trampoline, heavy yard work
Monday 1/2 hour trainer
Tuesday AM 1hour commute, PM 1hr pace work in hot temps
Wednesday 1/2 hour light trainer
I listed out the last phase which consisted of hard efforts on the bike every one or two days, a few two hour pace efforts and various other activities as mentioned in paragraph above. Although didn't find time to bike as much as wanted, I feel FATIGUE. It was a few days active recovery before first race, expected some pain!
First race was last night. 52 minutes of MTB sprinting at local ski hill. I placed 7th of 50, about par with last year. I improve beyond base to better results over the next few weeks. Since I haven't been honing the VO2max fitness no surprise I was yo yo'ing off 4th place the first half of the race. It was awesome lung busting fun.
I'm planning to race into top end shape.Time is on my side, it's a long summer and cx season way off. I'm where I want to be. I'll design one more build 3 week cycle after I see how next race goes. My legs are a bit taxed now, I need to let them reset, revive mentally for another hard build sequence (tricky as racing in itself is a build period early each year)..........
Oh one last thing, I also noted to look at Auto Regulatory and Overcompensation links on the right. I'm thinking more about that topic latley. Now if blogger will stay stable and not delete this post...we'll be good. Stay healthy!!!
5/05/2011
Spring Training #4 Lost with Confidence
Ok, so this site has lot's of links on the right side of page, and various posts of info below. Keeping with my promise I will continue to share this year's spring training thoughts, plan.
I admit, I miss my training log but tracking every ride has gotten old even for me, an analyst geek. This year I'm totally losing real time history. Going on feel. For the first time since 2005 I'm not tracking my volume (hours x percieved exertion x abitrary factor). I'm not logging hours. Instead trying to justify no tracking with going by phase, pulse, & cycles(PPC) feel/need. Grand experiment for the accomplished self coach!!
I'm convinced what you miss, you make up in quality later....to a point. I noticed over the years with family, school, work, ect ect....I miss a lot of days. I'm convinced after a miss PPC quality is better if your focused, recovered and push to goals. WANT IT SMART. I rest on confidence since I ride every ride with purpose - it works out. This is the ultimate tomfoolery confidence year. Will it work?
I park at the farthest spot at work, walk, feeling what my legs are saying. There's a confidence and questionable thought process that justifies hurting muscles vs. muscles ready ache. Likewise a mental break need vs. get off my lazy ass. Injury risk vs. development. Eating right vs. insianity and protien needs. I compare what I think I feel (vs. my last years log) to what type of training I need forawrd. Once I have a base built I abuse and recover with future races, injury risk, and mental happiness in mind. .
I've missed many days lately but had good PPC's. I have a good base. The goal is to hammer in some force and vo2max before the race season starts (like in two weeks!!). I have this weekend warrior effort left.....then weekly sprint races start and yeah that 100mi mtb race. Perfect endurance, VOmax and self force training abuse the May goal. Any noted miss or screw ups I'll recover by CX season. Meanwhile all good until first race results!
Confidence, looking back on prior year logs, and summer finally here in MN....I can abuse myself big time this month, and still hit a strong July peak. I promise myself to rest when that certian ache feeling starts or obviously beat down. :)
I admit, I miss my training log but tracking every ride has gotten old even for me, an analyst geek. This year I'm totally losing real time history. Going on feel. For the first time since 2005 I'm not tracking my volume (hours x percieved exertion x abitrary factor). I'm not logging hours. Instead trying to justify no tracking with going by phase, pulse, & cycles(PPC) feel/need. Grand experiment for the accomplished self coach!!
I'm convinced what you miss, you make up in quality later....to a point. I noticed over the years with family, school, work, ect ect....I miss a lot of days. I'm convinced after a miss PPC quality is better if your focused, recovered and push to goals. WANT IT SMART. I rest on confidence since I ride every ride with purpose - it works out. This is the ultimate tomfoolery confidence year. Will it work?
I park at the farthest spot at work, walk, feeling what my legs are saying. There's a confidence and questionable thought process that justifies hurting muscles vs. muscles ready ache. Likewise a mental break need vs. get off my lazy ass. Injury risk vs. development. Eating right vs. insianity and protien needs. I compare what I think I feel (vs. my last years log) to what type of training I need forawrd. Once I have a base built I abuse and recover with future races, injury risk, and mental happiness in mind. .
I've missed many days lately but had good PPC's. I have a good base. The goal is to hammer in some force and vo2max before the race season starts (like in two weeks!!). I have this weekend warrior effort left.....then weekly sprint races start and yeah that 100mi mtb race. Perfect endurance, VOmax and self force training abuse the May goal. Any noted miss or screw ups I'll recover by CX season. Meanwhile all good until first race results!
Confidence, looking back on prior year logs, and summer finally here in MN....I can abuse myself big time this month, and still hit a strong July peak. I promise myself to rest when that certian ache feeling starts or obviously beat down. :)
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