Posts Tagged ‘muscle endurance’

Here is a short video update right after the last one.  As you can see it was extremly tough!

 

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Staying strong in the drops is one of the tough things for my.  I am mor of a hoods kind of guy when I have a lot of tension in the gears.  But, a wise man said the lower you are the more your peddaling power actually counts.  So today I trained with high tension in the aero position.  It started off great but as I progressed I found that my cadence was dropping.  I think I over geared a little too much from the start.  Somehow I made it through the whole 30 minutes eventhough the last minute felt like an eternity.  Every time I looked down only 10 seconds passed.  To top it off my son is in his bouncer next to me laughing his but off mocking my suffering.  I think that got me though it because it forced me to step back and laugh too.  Here is a quick video of the aftermath.

http://cyclo-core.com/c90/rongarofalo

Today had a good session.  Had to change the session type because of time today.  I only had 30 minutes and was supposed to do an hour and a half ride with high cadence hill climbs.  I spoke to Graeme and he suggested I do Lightning Leg Agility.  Well the last time I had done this session was when I was doing the off season program.

Wow

I had improved immensely.  I had a cadence peak at 192 RPM!  I felt like I was going to explode but it was amazing.  Afterwards I was spent but the energy started climbing about a half hour after the session and I felt great the rest of the night.  Now I need to get some longer rides in because my fundamentals are going great.

I am only worried about long-term endurance but I still have about a month till my event.  I will try to get a 70 mi ride in this week for piece of mind.  Last week I did a 40 and was comfortable so 70 shouldn’t be a problem.  My goal event is May 20th.  Gran Fondo New York.  100mi with 8000 ft of climbing.  Tomorrow another HIT Session.  I can’t wait!

Happy Easter Everyone!

Well it has been a crazy couple of days.  Friday was a recovery day and I needed it after those circuits.  Actually it is Sunday and I am still feeling it.  Needless to say I took off on Friday.  However I did get to enjoy the weather with a nice walk with my little guy.  Saturday I was able to get out for 2 hours.  I worked mon Muscle Endurance Chunks.  The ride was great even though I was still sore. (Good sore)  I went to the park and did laps.  I find it is one of the best places because you don’t really need to deal with traffic.  I got a PR on my park lap too.  For that segment on strava I am now in 6th place!  The best news was as the work out progressed I was getting stronger and riding faster.  I guess next time I will need to add more chunks to the workout.

I had to alter my training schedule due to the holiday and my crazy schedule.  I am a musician and I am performing Easter eve and Easter morning.  So now Easter Day is a rest day and I will have workouts from Monday thru Thursday.  Usually I have a Monday rest day but I moved my Sunday to Monday.  I also did my more challenging ride on Saturday and moved the shorter one to Monday so I don’t get overloaded next week with the longer block.  I guess we will see how that goes.

http://cyclo-core.com/c90/rongarofalo