I’ve been discussing performance-related actions these days, 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 snug tempo, whereas solely the remaining 10% is larger depth. It is a typical coaching week for me these days:

“UH” means higher physique, arduous day, “LH” means decrease physique, arduous day, and E means simple 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 simple 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 arduous days have longer intervals, shorter intervals, and a few on-bike power coaching, with the rest being a brisk however simple regular tempo. Currently, the brief 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 must ramp up my longest journey of the week regularly to arrange. Additionally, the route has some hills in it so I must do some extra hill climbing apply with my recumbent over the following few weeks.