I’ve been discussing performance-related actions these days, like seeing my occasions on native routes vs. the “Strava Leaderboard” for my 70-74 age group. However most of my coaching, most likely about 90%, is at a cushty tempo, whereas solely the remaining 10% is greater depth. This can be a typical coaching week for me these days:
“UH” means higher physique, onerous day, “LH” means decrease physique, onerous day, and E means simple 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 simple days and all “decrease physique days” are bike rides. Sooner or later, I’d wish to throw some climbing into the combo. 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 onerous days have longer intervals, shorter intervals, and a few on-bike power coaching, with the rest being a brisk however simple regular tempo. Recently, the quick rides have been round 60 minutes, whereas the longer rides range 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 must ramp up my longest trip of the week steadily to organize. Additionally, the route has some hills in it so I must do some extra hill climbing observe with my recumbent over the following few weeks.
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