Welcome to Training Week #4.
Congratulations getting through your first three week block of training. This week, we enter recovery where we step down the volume and intensity to ensure that we give the body a chance to recover before entering another three week block where we raise the intensity and begin some hill climbing work. We'll also throw in some longer rides in order to prepare ourselves for the distance required to complete each of the challenges.
Monday 27 January 2014
Sunday 19 January 2014
3 and 5 Dams Challenge - Training Week #3
Welcome to Training Week #3.
Two weeks down and one more to go until we back it off for a week. So far, we've used the past two weeks to build our training from the initial week of efforts with a small step up in volume and intensity in the second week. This week we will build a little more on what we have done before we head into a rest week where we back things off a little to allow our bodies to recover from the training we've done to date. If, by the end of this week, you have found the going a little too easy for your level, you can consider stepping up the intensity and/or volume slightly or jump up to the next level of program I am outlining here. It would be better to only step up one level rather than two levels so that you can consider if the next level is right for you.
Two weeks down and one more to go until we back it off for a week. So far, we've used the past two weeks to build our training from the initial week of efforts with a small step up in volume and intensity in the second week. This week we will build a little more on what we have done before we head into a rest week where we back things off a little to allow our bodies to recover from the training we've done to date. If, by the end of this week, you have found the going a little too easy for your level, you can consider stepping up the intensity and/or volume slightly or jump up to the next level of program I am outlining here. It would be better to only step up one level rather than two levels so that you can consider if the next level is right for you.
Tuesday 14 January 2014
WCMCC Kewdale Criterium - A Grade :: 12th January, 2014
Back to racing with my first Criterium for the new year and the weather Gods have welcomed me back with 43 degree heat on course at Kewdale. How pleasant! I'd just completed a huge week of training finishing with some support in Kings Park for our winged comrade, Craig Pennell, who is coming along great guns with a very impressive session on Saturday morning. Surprisingly, I was feeling pretty good on the way to Kewdale and during my warm up with AP. Pat was also on hand for the morning's race and we covered a basic plan in the little time we had to talk before we got started.
Sunday 12 January 2014
3 and 5 Dams Challenge - Training Week #2
Welcome to Training Week #2.
Whew, what a week! Some incredibly solid training days finished off with some scorching temperatures. This weekend, whether you liked it or not, was a lesson in hydration given the 40+ degree temperatures. Getting out early before it got too hot was probably the best thing to do because we still need to keep our training up. Of course, if you couldn't get out before the high temperatures set in, then best not to push yourself through the heat and wait for the cooler conditions of the later afternoon, even if the wind has picked up quite a bit - wind equals good training!
Whew, what a week! Some incredibly solid training days finished off with some scorching temperatures. This weekend, whether you liked it or not, was a lesson in hydration given the 40+ degree temperatures. Getting out early before it got too hot was probably the best thing to do because we still need to keep our training up. Of course, if you couldn't get out before the high temperatures set in, then best not to push yourself through the heat and wait for the cooler conditions of the later afternoon, even if the wind has picked up quite a bit - wind equals good training!
Sunday 5 January 2014
3 and 5 Dams Challenge - Training Week #1
Welcome to Training Week #1.
As this is our first week of training, we do not have a previous week to debrief and provide a summary for so we will focus on the week ahead. Unlike the training programs provided on the BWA Dams Challenge website, I work on beginning the week with an activity focused on recovery from the weekend's rides with a build up to maintaining a level of intensity through the middle of the week, resting on Friday before working on some longer and/or higher intensity rides on the weekend.
As this is our first week of training, we do not have a previous week to debrief and provide a summary for so we will focus on the week ahead. Unlike the training programs provided on the BWA Dams Challenge website, I work on beginning the week with an activity focused on recovery from the weekend's rides with a build up to maintaining a level of intensity through the middle of the week, resting on Friday before working on some longer and/or higher intensity rides on the weekend.
Friday 3 January 2014
3 and 5 Dams Challenge Training Begins ... Now!
OK, the festivities are over and the New Year has been heralded in. April 6th will arrive sooner than you think and you pretty much have 13 (and a bit) weeks to get yourself right before you point your bike's front wheel away from the start line and toward those hills. This post will explain a little bit about the training that I will be going through and how you might best follow it over the next few months leading up to the event. I'll not be going into any actual training specifics in this post but I will cover what tools you can use to help get you into peak physical and mental condition so that you are completely prepared for the challenge on the day.
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