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September 7, 2009

Squats 135x5x2 185×5 225×5 275×3 295×3 315x2x3 sets
front squat 135x8x3 sets
Romanian DL 135×5 205x5x2 sets
leg press 5 plates x 10×3 sets
30 min treadmill @ 135bpm

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September 2, 2009

Still working my way back into serious weights. The first month of workouts will all be submaximal.

Squats 135x5x2, 185×5, 225×5, 275x5x3 (+20*)
deadlifts 135×6,185x6x3
leg press 4 plates x 10×4 sets (+1plate)
30 min treadmill @ 135bpm

* – the +20 means add 20 lbs next time

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Leg workouts

August 29, 2009

I just joined 24Hour Fitness again after 2+ years away. I’m going to start posting my leg workouts and trainer rides. I do upper body stuff as well but it’s not related to cycling so isn’t really relevant to this blog. Plus I don’t feel like posting that often. The routine is more or less like so:

Day 1 – Legs, abs/core
Day 2 – Bike, stretching
Day 3 – Chest, shoulders, triceps
Day 4 – Bike, stretching
Day 5 – Rest
Day 6 – Legs, abs/core
Day 7 – Bike, stretching
Day 8 – Back, biceps/grip strength
Day 9 – Bike
Day 10 – Rest
start over

First shakedown workout just to limit soreness when I start going heavy.

SQUATS
135x5x3 sets
185x5x2 sets
225×5
deadlifts 135x6x3 sets

225lbs was easier than I expected. I could have done 275 if I wasn’t watching the back. Will go up 25lbs next time.

elliptical macheen for 20 minutes.

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August 24, 2009

I’ve decided I’m going to start wrapping my cycling season (not that I ever race) every September, for several reasons. College football cranks up in August so that’s when I always get a hankering to get back in the gym. That’s where I’ve been for the past month. Also, August-Sept is our hottest time of the year and it’s hard to motivate myself to get outside. I don’t have A/C so it’s even hard to get on the trainer. I usually just sit home in front of the fan all day…or go to the gym which is air conditioned. :) From now on I’ll switch to unstructured training in August and do a couple of organized centuries like Amtrak, Cool Breeze and Solvang to get in miles.

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Active rest

August 17, 2009

After a really hard July and a really easy August I’m finding it hard to get back into hard cycling mode, especially with football season starting up. This is the time of year when my mind kicks in to gym mode. I’m going to stick with the AM kettlebell workouts 3x/week, ride the trainer 2 evenings/week then a long easy road ride on the weekend. I’m a little burnt out from making riding feel more like work than fun.

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Rise and shine!

August 14, 2009

My 6AM workout – 3X weekly

Pushups – doing the routine from http://hundredpushups.com, I’m on week 3
Kettlebell swings waist high 4×10
Kettlebell swings overhead 4×10
Kettlebell press single arm 3×10
Kettlebell high pulls single arm 3×10
Kettlebell cleans single arm 3×10
Kettlebell squat 4×10

35lb kettlebell, 30 sec rest between sets, 90 sec between exercises.

Abs/core and stretching in the evening.

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Bi-Polar Disorder

August 12, 2009

Been experiencing a very irritating issue with my Polar CS600X. My customized display settings get wiped out so I have to redo them about once a week. The older CS600 was a much more reliable unit. If I didn’t need the extra memory and GPS I’d go back to that one. Polar seems to think (or at least claim) that it’s the ProTrainer software. They say the next update will fix it, but they’ve already released then unreleased that update once already. We shall see. Having said that the GPS unit is pretty cool. Review still on the way.

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Tour de TV

August 10, 2009

First off, hats off to Versus channel for broadcasting the Tour de France in HD TV. The race wasn’t that exciting early on but the images wee unreal on my 46″ screen. Something I did this year to motivate myself to ride more is mimic the route in my own way.

For every mile the Tour traveled I tried to ride one minute in my own training. Since the Tour is 2,145 miles long that means I needed to do 2,145 minutes of training over the same 3 week period, or about 11.5 hours per week. Since I normally ride about half that much it was hard to keep up. What I tried to was 70-80 min/day during the week then 2 1/2 hours on Saturday and 3-4 hours on Sunday.

I did pretty well for the first half of the race. I started to fall behind the 2nd week because of the long intermediate stages and a four day L.A. heat wave that resulted in no riding at all.

The final week in the mountains plus a TT meant shorter stages so I was able to almost catch up. I put in some long rides on the final weekend but I fell 206 minutes short of my goal. On the plus side that still means I got in 1,941 minutes (over 32 hours) of training, giving me a 500 mile month for the first time in two years.

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Spring training

July 20, 2009

I’ve used a Polar CS600 computer with power meter all winter for indoor training and I cannot begin to tell you how much MORE effective it is to train via power instead of heart rate. I busted my butt with 2×20 intervals twice a week all spring. I took a break for most of May because my father died. Nevertheless I’ve put at least 30 watts (and probably 40) on my FTP so far this year. I hope to add another 15-20 before this season ends. I’m still in Cat 5 Women territory power-wise but for me it’s great! I’ll post a review of the newer Polar CS600X in a week or so.

Combining that with losing 11 lbs has allowed me to complete the 3-mile climb up Hawthorne to my apt for the first time in ten years. The grade starts around 6-8%, reaches a soul crushing 14% in the middle before leveling off to 2-3% around the 2.5 mile point…only to finish with a 500 meter stretch of 8-11% that ends at my apt complex. The ability to do that climb gives me much more flexibility on rides. I don’t have to put the bike in the car and drive down the hill to start a ride now. I can do a 30 mile loop around the peninsula with about 2,000 feet of climbing. That makes for a perfect Saturday ride to go with a 45-50 distance ride on Sundays. I still want to lose another 15-20 lbs and I’m scouring for a few fall centuries now.

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Back in business!

July 9, 2009

I guess it’s time to crank this blog back up since I’ve been riding pretty regularly and still don’t lack for free time. I’ll start off easy and just show the bike in it’s current configuration.

Pedal Force RS

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