Training Log Week of September 19, 2011

My training posts will come once a week, rather than daily.  I'd like to record my workouts this way to save labor and to have a good snapshot of the entire works program.  I am still playing with the format for my training logs.  I divided this week into two versions of the log, but will post one weekly training log going forward. 

I am trying to divide my training between cardiovascular (mainly cycling), stretching, intense sprinting, and strength training.  This week was complicated by some upper respiratory problems.  I am not sure whether I had a cold or suffered from Fall allergies.  My sinuses were very congested, had a runny nose, and felt tired all week.  Nevertheless, I completed part of my training plan, which is to multi-task, doing four strength training, 3-4 four stretching routines, and four cardio workouts per week.   I plan two of the cardio workouts to be intense, including intervals and sprinting.

On Monday, I rode at Cartersville with two friends.  We left from the Budweiser Brewery and rode about 36 miles.  It was a cool and windy day.  We had a nice ride of moderate effort.  On Tuesday, I had planned an upper body workout in my home gym, but decided to take the day off and rest.  I did the upper body/abs workout on Wednesday, together with 1/2 hour on the indoor recumbent trainer.  On Thursday I did a short but intense Sprint 8 workout on the recumbent trainer, and on Saturday I did a lower body workout.  I did a complete stretching routine on Wednesday, Thursday, and Saturday.

Bike Ride with Paul and Eric at the Brewery

It was a cool, windy, cloudy day with rain threatening, but I and two friends started our ride from the Budweiser Brewery about 9:30 am.  We rode through the beautiful countryside outside of Cartersville, GA for about 2 1/2 hours.  We had intended to go longer, but decided to avoid the possible rain and cut the ride a bit short at 36 miles.  It was a very pleasant ride, however, my legs started to get a bit sore at the end due to the hard leg workout I did in my home gym yesterday. 

Strategic Fitness Plan Lower Body Workout

For the past two days, I have had a minor head cold, and decided to take rest days.

I have reorganized my workouts (again) to include some additional exercises, sprint intervals and plyometrics.  I am calling these workouts Strategic Fitness Plan (SFP) workouts based on the book Ready, Set, Go by Phil Graham.  While I try out this approach, I will be doing 3-4 sessions per week in the gym and 1-2 longer sessions per week on my bike outdoors.  The plyometric exercises I have started on are karate-type moves.  I will be researching these power-oriented exercises to add to my repertoire.  So, in general, my weekly routines will include weight training, sprint intervals, power exercises, longer aerobic sessions and stretching.  Previously, I have concentrated on mainly long, slow distance.  I believe my fitness will improve by doing a more varied routine.  I will have to work into the power and sprint exercises, as they are quite demanding.  Even though I am in good condition, I have not done interval type training for many years.  I will need several weeks to work into these safely.

If I decide to do a long bike event, for example, I will change my routine 6 weeks or so before the event and include more endurance work. 

Upper Body Workout with Sprint 8

Today, I combined an upper body workout with the Sprint 8 routine on my I have a cold coming on and was somewhat reluctant to start this, but I did get through okay.  The Sprint 8 is a 20 minute routine on the recumbent stationary bike.  After a warmup I started a serious of eight 30 second all out sprints, separated by 90 second rest periods where I pedaled slow.  I definitely was spent at the end.  Arguably, the Sprint 8 should be done before the weight workout, rather than after. This is a very good strength/cardio combo workout.

Lower Body Workout

Felt a bit tired from yesterday's ride, but went at it anyways.  After I started, the energy started to come back.  I still have some soreness in my outer right quadricep, so I skipped lunges, which irritate the muscle.  I increased the weight a couple of the exercises and I am definitely gaining strength gradually.

Interval Training at Stone Mountain Park

Went to Stone Mountain Park and did four 5 mile loops.  This is less than I usually do, but I did the first three laps all out, with 8 bursts of all out speed (intervals) on the first two laps.  After four laps I was spent.  Although this was only a 20 mile ride, I felt that it was a good hard workout.

Upper Body and Bike Hills (Indoors)

I started about noon and did a 10 minutes warmup on the recumbent stationary bike.  Then some easy stretches and got right into an upper body workout routine.  Spent an hour going through the routine that is shown in the graphic.  I finished off with 20 minutes of a recumbent stationary bike hill workout and then some stretches.  The bike workout kept my heart rate above 75% of maximum for most of the 20 minutes. 

Silver Comet Trail

Today, my nephew and his wife were in town.  She is training for the Chicago Marathon and had a 12 mile training ride scheduled.  My nephew and I rode our bikes on the trail during her training run.  We did a short leisurely ride.    It was a beautiful day. Felt like Fall is coming. 

Lower Body Workout

My gym workout today was good.  I did a lower body routine with 30 minutes of stationary cycling.  The last 20 minutes after the weight workout, were hill training. 

Cycling on the Silver Comet Trail

I went to the Silver Comet Depot to pick up a rental bike for my nephew who is visiting this weekend.  Rode 32 miles on a cool day (for September). Went at a leisurely pace since my legs were a bit tired from yesterday's weight workout. 

Cycling at Stone Mountain Park

It rained all day today, so I backed off my plan to ride at Stone Mountain Park, and instead I hopped on the recumbent stationary bike in my home gym and did a hard hill workout for over an hour.  This was a tough workout, and I knew I had worked at the end.  I discovered that I can set up custom workouts on the stationary bike, and I created and stored a hill repeat workout.  Don't think I lost anything by working out indoors.

Upper Body in Home Gym

My wife and I are headed for the Braves game this afternoon, but I was able to get in a good upper body workout this morning.  I was a bit sluggish due to my ride at Stone Mountain Park yesterday.  I am finding it challenging to do both strength training, at the intensity I like, and also do cycling workouts.  Look like I may have to choose between intense cycling and intense bodybuilding.  Seems obvious, but I have been delaying making the decision because I really like both activities.  Choices...Choices.

Stone Mountain Park Ride

Did a thirty mile ride at Stone Mountain Park today.  I have cut back on riding for the past two months and spent the time in the gym.  My speed and endurance have fallen off a bit, but I will pick back up now that I will be increasing my bike time.  I did 6 laps.  It felt good for the first few because the weather has cooled off a bit.  Started to get hot at the end.  Laps at SMP are about 5 miles long and have 360 feet of climbing per lap.

Lower Body Workout

Lower body workout lasted about an hour in the gym.  I didn't do any cardio at the end because I will be riding my bike tomorrow at Stone Mountain Park and that will give me a good endurance session.  I expanded the number of exercises to include Good Mornings, Dead Lifts, and Neck extensions and did one set per exercise.  This seemed like a good workout that would add some intensity to my lower back, yet save energy for my bike workout tomorrow.