I didn't do very good last week because most of the week I was not feeling 100%. My whole body was sore. I think it had to do with snowboarding three days. Last Thursday I spent a few hours trying to learn new tricks on a snowboard (mainly 540) and boy did my body pay the price. I hurt all over.
This week is suppose to be an RR week, but since I took so much time off last week, it's time I start Build 1 period. I am going to experiment with the blog format. You can find the weekly workout under the pages tab to the left, or click the link below:
so how many hours of on bike base did you get in? ? i know you spend a lot of time doing weights and other cross training...
ReplyDeleteGood luck!
My total workout hours for Base 1-3 was 34 hours with about about 24 hours in weight lifting and 10 hours on the saddle (not including last week of base 3, need to upload my computer info on that week yet).
ReplyDeleteBase 1-3 is only a 5 week period for me. I don't get too detailed on recording my workout information since the majority of the saddle time is speed workouts, which are not that complex and HR zone training is not required.
I am currently 6.75 hours behind schedule based thus far into training. I know the majority of that is me laxing during Christmas and this past week when not feeling good.
I am confident I'll make that time up, assuming I don't get sick again.
I'll keep doing weights pretty heavy until my first race, then that will taper to twice a week.
so when is your first race?
ReplyDeletei live in a very cold area of Canada. we start racing at the end of April.
so based for me is 12 weeks, basically jan-march.
build 1 april
i am trying to do 75-100 hrs of base training this year (mostly on bike).
january was 20.5 hrs on the bike - mostly speed work and 1 power workout per week.
My first race is April 13 with another race the following weekend (April 20).
ReplyDeleteI find it interesting that you start base so close to your first race. I may re-read that section in Friels book, maybe I'm starting Build too soon. I scheduled 44 hours of base, but actual time was 33 hours.
I think I'm going to switch to a more hybrid between Base 3 and Build 1 for a couple of weeks. With me doing spin class in the morning now, that is my force workout. I'll then do speed workout at night.
I'll still start Build a little earlier since Anaerobic is my weakness. What sucks is that I find it difficult to really get my HR up on a trainer versuses on the trail or road.
Thanks for th input.
i live in such a cold climate, it is difficult to get out on the bike for more than 1 hour and I will only go on the trainer 2 or 3 times a week.
ReplyDeletei race expert here, but would be a solid comp in the states.
for me, i don' t think i am leaving it too close to the race season. it allows me about 3 weeks or build 1 before my first race. but the race season is basically 5 months long. i also know that all my competitors are in the same boat for weather. if i start doing intesity too soon, i end up peaking in may... when i want to peak in july or august.
my biggest limiter is endurance. i am strong for 1 hour, but start to fade after that, that is another reason i want to build up a decent base, so i can do longer Muscular Endurance rides in the build phases.
i used to do less base and start earlier, but always felt fast in April but flat by June and burnt out by July.