Goals:
Kick ass in NJ crits - Check
Kick ass with teammates in NJ crits - Check
Upgrade on the road - Check
Get CX clinics in BEFORE racing starts - check. Get more in after it does...
Race CX like its lots of fun, doesn't matter and I can get bump up how well I race - Check so far.
Limited CX season will follow, so results will determine the above goal.
Winter training goal - better than last year, stronger in the spring - we'll see
Keep going everyone...
OK here goes:
Join Kissena: Check
Pretend that I've raced before and can gesticulate so: check
Wear sausage casing on first race from WDC to make me feel fat: check
Finish most races fully unfit: check, 25ish races in the bag.
Get a top 10: Tour de Fair Haven, 10th, check
Live through Harlem: check
Teach some things to anyone curious or desperate to listen: maybe?
Go from 175 to 160 lbs: check- replace fat with some muscle now.
Finish a 123 race at FBF: hell no. but did do 336 watts for 1 hr and still got droped.
Cross Races: yes, though haven't received a beer hand up. Im desperate.
Next year: I've got some ideas but includes one park race win.
Mike Mancuso said:Lose 27lbs Ride 10-12 hours per week Ride to bear mountain and back
Goal A and B were accomplished, I was consistent with about 10 hours per week up until September, I've since tapered off and am around 4-5. Never made it to bear, meh...
2013 Goals are: get to 155lb and do do at least 5 races.
It's the new year: time to get serious and work hard for that towards-the-back-of-the-pack Cat-5 finish.<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />
I have been giving some thought to my weekly schedule, influenced largely by @mugwump ‘s early-season talk (thanks JP!) and have devised the following. Would be interested to know if anyone thinks this is outright wrong or if anyone has any pointers based on what they have seen / their own experiences.
Monday: Gym (lower weight, higher repetition stuff: squats, lunges, some core work, etc)
Tuesday: Sprints
Wednesday: CompuTrainer (I'd like to say that I could structure the hour; however, the reality is it'll be 60 mins of relatively intense effort)
Thursday: Hill repeats
Friday: Day off or easy recovery ride
Saturday: Group ride
Sunday: Group ride or recovery ride or something TBD
The reality is that, due to weather / work / wife, I may need to switch some of the days around. But broadly speaking I would aim to fit in the same sessions in a Monday-Sunday period. It’d be between seven and 12 hours a week on the bike (not including the three or so hours a week I commute by bike) and an hour in the gym.
I know that hill repeats are something of a controversial inclusion. I am including them because A) I hate hills and need to HTFU in that regard (or better -- come to love hills like a brother); 
in the last three months I have taken nearly 3mins off my Alpine PB and during that time I have been loosely doing HRs. These two events may or may not be related.
Same goes for gym sessions. I’ve been lifting weights on and off for the last however many years, but mostly upper-body stuff. Switching to leg work, I have noticed that if I do high weight, low repetition stuff, it negatively impacts my ability to maintain harder efforts (usually on climbs). That’s why I am going for lower weight, higher repetition.
Anyway, whatever – I’ll still suck. But I want to make sure I am sucking in the most efficient way possible. Any pointers there would be much appreciated.
Thanks Marc. Regarding exercise variety: generally speaking I am fine on group rides. I think they would fall under the "endurance" banner, but definitely not V02.
So that would mean fitting in a tempo and/or threshold workout. I would be happy to drop the gym session each week, or perhaps structure the CompuTrainer sessions a little more to fit. Those things are tough to structure though, what with the gap number forever taunting you.
P<0.05Jules said:Eleven subjects...how does this stuff even get published...?
