Week 5 – A 8/10 week
Bouncing back well from the disappointment of the last week – really, really enjoyable week of training. Hard in parts, easier than expected in others. Time to kick on. Maybe the introduction of protein powder (Huel) – who knows, but I have been worried about the rebuilding of muscle, against the workload and my age – maybe the protein powder is that added extra I now need. I certainly felt a lot, lot better than i expected post the long cycle ride on Saturday.
Monday 9/10: Back on the bike. Zwift Sneaky ride, around 7-8 reps of steady into tempo. First 3 felt hard (bearing in mind I hadn’t really cycled for well over a month). By the end was easy, however did have very achey / stiff adductors getting off the bike. Hour riding
PM – S&C Endurance round 1. Calf still sore, around a 3/10 pain-wise. Session involved:
26 x marching plank / wipers / Russian Twists / Trunk weight rotation / Donkey kicks
2 mins wall sit / 90 secs break
3 x 20 Goblet squats / deadlifts off 60 secs / 90 secs b/n exercises
3 x 60 sec walk waiter carry off 60 secs
3 x 12 seated SL soleous raises
3 x 20 bird dog single arm rows / 3 x 18 press ups off 60 secs.
Arms utterly done by the end 50mins
Tues 10/10 (A) Zwift CA. 5 sets of 3mins / 2mins / 1min dropping 165/155/135w. Last 2 sets focussed on runnign 800m. Left me tired all day. Hour on bike
(P) S&C Endurance round 2.
26 x marching plank / wipers / Russian Twists / Trunk weight rotation / Donkey kicks
2 mins wall sit / 90 secs break
3 x 20 Bulgarian split squats / Kettlebell swings / medball rainbow slams off 60 secs / 90 secs b/n exercises
3 x 60 sec walk plantar carry off 60 secs
3 x 12 seated SL soleous raises
3 x 20 single leg press / 5/4/3/2/1 pull ups off 60 secs.
Pull ups so hard. 47m
Weds 11/10: (P) Cycle felt good, Zwift HWBTWTDWH. Definitely helped riding in the afternoon as deep fatigue of previous 2 days had passed. All threshold kind of cycling, liked it and managed it well. Seems to have adjusted to cycling again. Calf pain around 2/10 Definitely best it’s been over last 4 days. 90m on the bike
Thurs 12/10: Zwift Attack. Felt harder than I expected. Probably 4 days of the bike in my legs. A good mental ride as had to hold a steady pace for increasing time blocks, post a hard effort (mimicking breakaway attacks). Post ride was really uplifting to see comparison to a year ago and same session, for shorter bursts at same power (145w). Feel stronger, calf feels healed, barely 1/10 if that.
(P): Yin Yoga. I’d forgotten how much I like this. Needed something to reset & rest nervous system. Really pleased with this and one to repeat.
PROTEIN STARTED
Fri 13/10: 10 x wicket run throughs, then to top of road and back. Some tightness post run, completely relaxed when running. Good result
Sat 14/10: (p) Zwift endurance & FTP ride. Felt really good. AM didn’t want to exercise so went for a walk with Jen. 15 mins WU / 65 mins steady (145w) / 5 x 4mins @ 185w with 5 mins @ 90 watts / 10mins cool down. Good structure to session, one to take into running. 2h 15m all together
Sun 15/10: (A) Test run and success. 12 x 2 mins / 2 x 5mins / 1 x 12 min all off 60 secs recovery Easy, nasal and really relaxed. Temperature dropped, wind back. 10.71km / 1h
Positives – Cycling at a level that surprised me.
To learn – Not to push too hard to early.
Time for week: 10h 37m
Distance: 11k
Split Over / under pace of 4:22/km 100%
Long run = 90% of distance
Total stress points – (which for me is rate of perceived effort X time as a simplistic metric to look at) 2770. Bike & lifting pushed up.
