Saturday, November 7, 2009

Winter Training...a week in the life

I've been asked several times recently what it is we are trying to do with our training this time of year. The more I think about it the more I realize that training to race at the national level is as much about lifestyle management as it is about repeating race winning moves. It's about all of the little decisions we make on an hour to hour, day to day, week to week, month to month, and year to year basis. What I am trying to do (and why I charge 300 bucks a month for coaching) is integrate several different systems, each with it's own set of rules, unspoken truths, and limitations. A book could be written, and maybe I should do a separate post, about each. These systems include but are not limited to:

1. social network - family, friends, and colleagues
2. bio energetics
3. bio mechanics
4. health, nutrition, and hygiene
5. bicycle equipment and maintenance
6. training tactics and logistics
7. race day tactics and logistics

So with all of that in mind, following is a typical week for this time of year...

Monday - endurance ride and strength training, this is my work at home day so I have been cooking beans and rice and chicken for the week, in addition to maintaining our equipment

Tuesday - recovery ride to the shop, recovery ride home

Wednesday - recovery ride to the shop, recovery ride home, strength training with cadence drills on the rollers

Thursday - morning bike training of jumps and 2x20:00 sweet spot intervals on the way to the shop, recovery ride home

Friday - recovery ride to the shop, recovery ride home, and strength training with cadence drills on the rollers

Saturday - River Ride, hill ride, or mixed intervals and no matter what the format several sprints, then free play time from about 2PM on...

Sunday - The Day of Rest - Farmers Market and quality time with the family - lately Dillon and I have been working on bunnyhopping our BMX bikes, it's an active lifestyle day but no training or commuting

Our focus is on the three cycling basics - endurance, force, and speed skill. We will continue this early winter phase through the holidays, then change it up the first of the year adding some threshold and VO2 max work. Everything we do is specifically geared toward a successful 2010 track racing season.

This time of year recovery is key. We are always recovering to 100%. We are always avoiding illness. We are always sleeping 7-10 hours per night. We are always fine tuning our diet and eating mostly nutritious food. We count calories and percentages of macro nutrients six days a week. And there is absolutely no stacking workouts or block training.

Alrighty then, that's it for now. Until next time, ride fast and swerve!

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