My Typical Coaching These Days – BionicOldGuy

I’ve been discussing performance-related actions recently, like seeing my occasions on native routes vs. the “Strava Leaderboard” for my 70-74 age group. However most of my coaching, most likely about 90%, is at a cushty tempo, whereas solely the remaining 10% is greater depth. It is a typical coaching week for me recently:

“UH” means higher physique, exhausting day, “LH” means decrease physique, exhausting day, and E means straightforward restoration day. “S-” is a brief session whereas “L-” is an extended session. Due to my SI joint damage that I’m nonetheless rehabbing, all straightforward days and all “decrease physique days” are bike rides. Sooner or later, I’d prefer to throw some mountain climbing into the combination. Higher physique is a warmup on my arm-cycling setup, adopted by a number of stations (chest press, row, shoulder press, pulldown) of each isometric train and single-set power coaching, and ending with a cooldown stroll with hand weights. Decrease-body exhausting days have longer intervals, shorter intervals, and a few on-bike power coaching, with the rest being a brisk however straightforward regular tempo. Currently, the quick rides have been round 60 minutes, whereas the longer rides range from 90 minutes to as a lot as 4 hours.

I’ve signed up for the “I Care Basic” Century in Morgan Hill on Could 13, a charity journey for the Lions membership. The final century I did took 6 hours 47 minutes, so I have to ramp up my longest journey of the week progressively to organize. Additionally, the route has some hills in it so I have to do some extra hill climbing observe with my recumbent over the following few weeks.