Thursday, July 13, 2006
Thurs 7/13
Workout Summary: bike 17 (60')/Swim 2000 (48')
6 am: Bike on Trainer, 60 min. 12 min easy wu/cd
3 X 5 min spinervals at increasing power, 3 min rest between
1 = 200W, 100 cadence 39/23
2 = 250W, 95 cadence 39/19
3 = 300W, 90 cadence 39/13
all in 39 ring and varying gears on the rear. The new trainer I have is tough. Constant simulated 2.3-2.6% grade during the intervals.
Then 12 min. Steady State spinerval. Alternating 2 minutes each at 100 cadence/80 cadence. Trick is to keep power constant. So, maintaining power at 225-250, I would start in 39/23 for the 100 cadence, then move down to 39/15 and slow cadence to 80 while maintaining Watts at 250. Did 3 cycles of this to total 12 minutes.
**Article on increasing Mitochondria density, ie: improving performance via short extremely powerful intervals
http://www.biketechreview.com/performance/mitochondria.htm
5:30 pm:
Swim 1000 (15:45, 1:35/100)
700 of drills: 300 balance and 400 of stroke
8 X 50/1 min cycle: down free and back 25 catch-up drill. 18/19 strokes down, 13 back
*Holding off a couple more days on the running. Piriformis and glute feel good but the right hamstring focal soreness at the tendon/muscle junction is still there.
Diet:
Breakfast: Recovery drink after morning spin (70 g maltodextrin + 25 g protein + 8 g glutamine), 1 nectarine. Medium coffee with cream.
Lunch: Salad with 6 oz chicken breast, mixed vegies, mozz. cheese and walnut vinagrette. 2 oz of pretzels. 16 oz carrot/orange juice.
Afternoon: Large non-fat chai, cliff protein bar
Dinner: Sushi, couple of rolls and unagi/shrimp. Salad, 2 beers.Hand full of gummi bears before bed.
Workout Summary: bike 17 (60')/Swim 2000 (48')
6 am: Bike on Trainer, 60 min. 12 min easy wu/cd
3 X 5 min spinervals at increasing power, 3 min rest between
1 = 200W, 100 cadence 39/23
2 = 250W, 95 cadence 39/19
3 = 300W, 90 cadence 39/13
all in 39 ring and varying gears on the rear. The new trainer I have is tough. Constant simulated 2.3-2.6% grade during the intervals.
Then 12 min. Steady State spinerval. Alternating 2 minutes each at 100 cadence/80 cadence. Trick is to keep power constant. So, maintaining power at 225-250, I would start in 39/23 for the 100 cadence, then move down to 39/15 and slow cadence to 80 while maintaining Watts at 250. Did 3 cycles of this to total 12 minutes.
**Article on increasing Mitochondria density, ie: improving performance via short extremely powerful intervals
http://www.biketechreview.com/performance/mitochondria.htm
5:30 pm:
Swim 1000 (15:45, 1:35/100)
700 of drills: 300 balance and 400 of stroke
8 X 50/1 min cycle: down free and back 25 catch-up drill. 18/19 strokes down, 13 back
*Holding off a couple more days on the running. Piriformis and glute feel good but the right hamstring focal soreness at the tendon/muscle junction is still there.
Diet:
Breakfast: Recovery drink after morning spin (70 g maltodextrin + 25 g protein + 8 g glutamine), 1 nectarine. Medium coffee with cream.
Lunch: Salad with 6 oz chicken breast, mixed vegies, mozz. cheese and walnut vinagrette. 2 oz of pretzels. 16 oz carrot/orange juice.
Afternoon: Large non-fat chai, cliff protein bar
Dinner: Sushi, couple of rolls and unagi/shrimp. Salad, 2 beers.Hand full of gummi bears before bed.
