Thursday, February 2, 2012

Warm, Dry, Windy January

January was warm, dry and windy. Some days the wind was just too much to handle with gusts over 40 mph and on some days the sustained winds were that high. But overall the month was very favorable for cycling and I was able to take advantage.

January Summary: 50 hours training (includes pilates, yoga and lifting), 460 miles cycling, and TSS=2179. It was the most TSS since May and tells me that I am increasing my intensity as planned.

Beginning last week I moved to my build training plan. The first two weeks are below.

Easy: Core + Yoga, Lift, EM Hygene (25 miles) 0-2k' Mon
Hard: TP 1.5 + TH 3x8x4, 1-3k' or PI 2*3x3x3 6 min RBS Tue
Rest Wed
Hard: TP 1.5 + TH 3x8x4, 1-3k' or PI 2*3x3x3 6 min RBS Thu
Easy: Core + Yoga, Lift, EM Hygene (25 miles) 0-2k' Fri
Long: 3.0 hr+ 2-4k' or TP 2x30x5 Sat
Easy: EM Hygene or EM 1.0 Sun
Easy: Core + Yoga, Lift, EM Hygene (25 miles) 0-2k' Mon
Hard: TP 1.5 + TH 3x10x5, 1-3k' or PI 6x3x3 Tue
Rest Wed
Hard: TP 1.5 + TH 3x10x5, 2-4k' or PI 6x3x3 Thu
Easy: Core + Yoga, Lift, EM Hygene (25 miles) 0-2k' Fri
Long: 3.0 hr+ 3-4k' or TH 3x10x5 Sat
Easy: EM Hygene or EM 1.0 Sun

Probably everyone understands it but a quick reminder on some of the notation. Hygene just happens to be a loop I ride. EM=endurance miles, level 2, TP=tempo, level 3, TH=threshold, level 4, PI=power intervals=anaerobic, level 6. The "or" is where I have an option to ride outside or inside on a trainer.

The first week plan is to ride 120 miles and do 6k' climbs. Week two is 140 miles and 6k'. By June the weekly mileage is more than 300 miles and the weekly climb total is over 25k'. My long ride in February is 5 hours by June it is 12 hours. I will need good weather in March and April to hit this aggressive training plan.

Only 24 weeks until the Double Triple Bypass and only 32 weeks until the Eastern Mountain ride.

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