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Speed Endurance Day Today

Saturday, June 26, 2010

After a day of recovery yesterday it was time to work on speed endurance today so here's the workout I did:

Matchbook Maker (can't remember why the bicycling.com coach calls it that): Find a stretch of road where you can do a handful of uninterrupted 3-5 minute efforts. Push the pace until itís uncomfortable and hang on for 3 minutes. Recover for 2 minutes and then repeat 2 times. Repeat this exercise until you can complete 5 such efforts and then do 3 efforts of 4 minutes, working up to 5 efforts, and then do 3 efforts of 5 minutes, working up to 5 efforts.

Today I did 4 efforts of 3 minutes each with 2 minutes of recovery except for the last set. I was getting close to home so I decided to recover for two extra minutes and then hammer all the way to my front door which I did. I came in at 18.9 mph average which is blazing fast for me. For many cyclists they're just getting warmed up at that pace but that's actually a record for me. I did do 60 miles at 19.0 once but I had a 15-20 mph wind at my back so I don't count that.

If you love cycling you should try this workout, it's a blast.

  
  Member Comments About This Blog Post:

MNCYCLIST 6/27/2010 7:18PM

    You know, you might not be that far off, actually. I do think the name refers to the "lactic burn" that comes when you move from the aerobic to the anaerobic, and I think the point of the exercise is to increase your ability to endure that shift. So good job on the guessing, and thanks again for sharing your thoughts!!!

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DMILTON666 6/27/2010 5:23PM

    Congrats on breaking your own record!!! Sounds like an awesome workout. I'm guessing that it's called Matchbook Maker because it coaches you to set your muscles on fire. LOL (yep, me be silly)
Thx for sharing... emoticon

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Nice Recovery Ride Today

Friday, June 25, 2010

Yesterday I rode pretty fast for my level and so today I backed it off a bit to let my body recover. It was a great 10-mile ride: the skies were painted with high gray clouds, the wind was still, the temp was perfect, and I came in at 17.0 mph average.

Thanks, Lord, for another great ride!

  


Speed Day Today

Thursday, June 24, 2010

A couple of days ago I shared my training plan for the TRAM and as I said then today is a "speed day," that is, a day when I work on going fast! Here's the workout I did:

Form Sprints: within an aerobic ride include 6-10 sprints which last only 15 seconds, 10 out of the saddle and 5 in the saddle. The focus of this workout is form rather than power so pay more attention position and technique than intensity.

I rode for only 10 miles but I did work 10 sprints into the ride, 5 with my hands on top of the bars and 5 with my hands in the "drops." It was a blast! I most enjoyed being able to focus on technique rather than just going as fast as I could but the more I got the feel for how to sprint the faster each sprint became. I found it a wonderful way of building some momentum rather quickly without killing myself in the process.

  


Recovery Ride Today

Wednesday, June 23, 2010

Yesterday I pushed the pace pretty hard on my "strength day" so today I will take a somewhat brisk but more mellow ride to allow my body to recover, rebuild, and strengthen. Tomorrow I will then focus on developing speed but I'll wait to say more until then.

  


Training Plan for The Ride Across Minnesota

Tuesday, June 22, 2010

Now that my big one-day 200 mile ride is over I'm beginning preparation for our annual 5-day 300 mile ride for MS. It's called The Ride Across Minnesota, or TRAM for short, and here's my training plan for the next several weeks:

Monday: Off
Tuesday: Strength Day
Wednesday: Normal Ride
Thursday: Speed Day
Friday: Normal Ride
Saturday: Speed Endurance Day
Sunday: Off

Week 1: 10 mile rides each day
Week 2: 20 mile rides each day
Week 3: 30 mile rides each day
Week 4: 25 mile rides Tuesday-Friday and 100 miles on Saturday
Week 5: 10 mile recovery rides Tuesday-Friday with Saturday and Sunday off
Week 6: The Big Event!!!

Today, then, was my first ride specifically focused on the TRAM. I have ridden 1,200 miles this year already but all of that was focused on another event and thus I had a different strategy. Now that the TRAM is in my sights I'm more concerned with developing strength and speed than endurance because I've just proven to myself that I can actually ride a bike for 12:52:48 with only five stops. I can endure, now I need to develop speed.

Therefore, today I worked on building strength and here's how I did it. After I warmed up for about 10 minutes, I put the chain up in the big ring and only allowed myself to use the first five cogs in the back. I have eight gears in the back and three rings in the front but by forcing myself to stay in as big a gear as possible for most of the ride (including the climbs) I am building the muscle that will help me reach my goals at the TRAM. Tomorrow I will allow my body to recover by riding another brisk 10 miles but I will use all my gears and deliberately keep from straining my legs too much. It will be a sort of medium intensity recovery ride which will allow my body to rebuild and grow stronger.

I'll say more about the other rides as I take them. For now, thanks, Lord, for another day of life and the health to enjoy You in riding my bike! And thanks, whoever reads this, for taking the time to read my blog!

  
  Member Comments About This Blog Post:

TWINS4EVER79 6/23/2010 10:46AM

    All I can say is wow!

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