Tuesday, February 8, 2011

Training for Super Strength

It's a bird! It's a plane!  It's a snowplow?  Bikeman retreats to his Fortress of Solitude within the depths of his humble abode.  Little do the neighbors know what stews beneath the streets....

Snow covered roads outside the Fortress of Solitude
With Vermont currently under what seems like endless amounts of snow, outdoor training has seemingly been delayed by the white evil which has covered and inhibited safe transportation by way of the Vermont roadways.  To compensate for this evil, training has been taken into the dungeon... or basement as many would call it.

With just over three weeks remaining until the opening race weekend at Rutgers in NJ, I have decided to try a new method of training.  During this time I will be incorporating a variety of different training methods which emphasize the strength of the core and legs.

More specifically, six sets, twice a week of 2:30-minute intervals at 95 to 100 percent of max heart rate (the point at which you cannot speak), followed by recovery to 60 percent of max, or until you full sentences are able to be formulated and you no longer resemble a loony toon who's heart is nearly leaping out of it's chest.  

On days between interval workouts, general core sessions and recovery of bike specific muscles will be the emphasis of applied workout time.  Recovery will be consisting of 1 hour spinning rides which will still utilize riding muscles, but at a relaxed pace with only one interval of 4:00 minutes (starting at the 30:00 minute mark) at 80 percent of max heart rate.

I have found it is important to consider a balance of biking and school.  While both take a large amount of time to themselves, it is important to balance both while leaving time to relax and mentally recover.  The best found method for myself is time spent with friends during which time school is not the topic of conversation.  I have also found that riding with a friend makes the tedious and boring chore of sitting on a trainer for 2+ hours much more enjoyable.  

Is it schadenfreude, or just good company?

Arc hard, ride fast, go plaid.

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