Monday, March 9, 2009

Base 3

So with my final week of Base 2 winding down, it's time to reflect on how Base 2 went for me. I just finished up my largest week of volume/hours with 8.5. It is very tough for me to find the time to squeeze this amount of training time into a week, but I got it done. My largest week scheduled for the year will be 9.0 hours, so knowing that I completed 8.5 hours, helps me know that I can manage 9.0. Most of my Base 2 training consisted of more Aerobic Base training rides with the help of my Spinervals "Aero -Base Builder III" DVD. After I would complete this DVD I would add another 30 mins of riding to it. So most of my trainer rides have been in the 90 min range. I also, started to add in some force workouts by using my CTS Climbing video. Continued my speed skill workouts. And Finally, I even squeezed in one of my favorite Spinerval DVDs "Bending Crank Arms" to start the transition from weight training to Muscular Endurance training on the bike. Basically this DVD consist of Big gear training 50%, and then off the bike with Iso squats for the other 50%. THIS WORK OUT MAKES YOU HURT! There is no other way to describe it. As I transition into my Build periods, this will be one of my go to workouts.

Overall Base 2 went very well. I completed all my workout hours. I am able to ride at a higher cadence with a lower heart rate, for a longer period of time. My legs are physically stronger, and I have been recovering like a champ! In addition, I am back down to 184 lbs!

With Base 3, it will be more of the same. Focus on longer endurance rides, and add in a few more force and muscular endurance workouts. I have cut out 1 week of Base 3 which otherwise would have lasted 4 weeks. This allows me to complete 8 solid weeks of Build 1 & 2 and peak in time before my first "A" priority race -- Ruby Campground XC! So we will see how that works out.

On a final note, I will be doing my 1st ever 5k this Saturday (March 14th) in Port Huron. It is the 7th Annual Leprechaun Loop Sponsored by the Local YMCA. I have been doing stairs and running as part of my cross training this year, so with the fitness I have gained, I figured it was a logical decision to use this 5k for more training and to test my fitness with some good ol' competition before the actual bike racing season starts up. I did a practice loop on the course yesterday, and came in around 25 mins. and felt I could have pushed it a lot harder. So now I am looking for a real good result come Saturday. Top five by age group gets medals. Do I have a chance at my first running podium??? Stay tuned for more.....


Todd Shorkey said...

Chance to get your first running podium? Hell ya!!! I am predicting a top three finish!

cjsbike said...

Excellent training program!

My hats off to you for fitting it into your daily life.

Now, if I could only get 4 hours of training per week, I would be happy!

See you on the flip side!

I might make a trip down to Ruby for the race. I have not been there since 1994! Back in the day I finsihed 6th place Michigan Elite.


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