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Wednesday, October 14, 2009

Let the fun begin.

I officially started training for next season, yesterday. Damn, cycling has made me weak. I was doing push ups and first set was 20, 15, 2.. I used to do 500 a day, with sets of 50. Well here is what my winter will look like. I don’t mind sharing since most people don’t like to do 4 ½ hour rides on stationary bikes. I’m up to my pre base weight of 155. Last year I lost 13lbs even with eating as much as I could find so I like to get a little fat before the fun starts.

Oct 12th lift 2 days (high reps)
Oct 19th lift 3 days (high reps)
Oct 26th lift 3 days (medium reps)
Nov 2nd 12 hours of base + 2 days lifting
Nov 9th 15 hours of base + 2 days lifting
Nov 16th 18 hours of base + 1 day lifting
Nov 23rd 9 hours of base
Nov 30th 21 hours of base
Dec 7th 24 hours of base
Dec 14th 27+ hours of base

All work and no play makes ryan fast on a TT bike.

Wednesday, October 7, 2009

One step closer

I took my Level 3 coaching test last night and now earn the right to spend more money with USA cycling. I don't know if I will want to take on clients now but since you have to be a level 2 for 5 years before you can get your level 1, I decided to get a start on this whole process. I mainly decided to get my license so I can learn more and I think with things I have learned from George Opria and Bill Gross, I would make an OK coach. I know I'm still really new to cycling but I must be doing something right. I just have to learn how to race, which is another reason I am making the switch to Haymarket. Not that the guys on Evo cant race, just i don't get to race with them.

Last year working with George my base went from averaging 175 watts for 2 hours to averaging 240 for over 4 hours at the same heart rate (70% max). This year I will be doing the same winter training but will be doing more interval work come spring. I think my threshold went from right around 300 to over 340. With a racing weight of under 145 its should be a decent power to weight for next year. I just have to work on coping with surges.

Well should have my license around the 1st of the year after all the background checks and other expensive things.