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, in all probability about 90%, is at a cushty tempo, whereas solely the remaining 10% is larger depth. This can be a typical coaching week for me recently:

“UH” means higher physique, onerous day, “LH” means decrease physique, onerous 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 climbing into the combo. 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 onerous days have longer intervals, shorter intervals, and a few on-bike power coaching, with the rest being a brisk however simple regular tempo. These days, the brief rides have been round 60 minutes, whereas the longer rides fluctuate from 90 minutes to as a lot as 4 hours.

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