The change at the end of what I call my "Cycling Season" is always hard. I find that I miss the rides and the solitude. As always I go through the transition phase and lose some of the fitness that I gained over the summer months.
I am trying a new tactic this year! In years past I have always changed focus completely in the months of September, October, and December. This year won’t be so different, I will still change some focus but unlike past years I will still spin at least 2-3 times a week with the sessions lasting in the 2 hour range. I will also include the "Pain Cave" work outs weekly. However, I am going to try a transition phase this year, this will include, Weight lifting, running, and my typical alpine touring (Back country skiing/camping).
I already started lifting weights; I have passed through the transition period (The phase of adaptation). My goal is to put on 10lbs in leg mass. To do this will require a different strategy then I am used too. I think a good goal of 300-350 lbs squats by mid December is what I am after. These will be full deep squats. I want to gain power on the flats, along with the large weight squats, I will do a session of 100 set squats, working my way up to 100lb sets of 80x3 I was doing this last year and found great gains in my ability to withstand the pain on long hard efforts. As with everything I do I will give 110%
I have official gained back the weight I lost from the accident plus. I was down below 148 on the day of LotoJa. This was down 7 pounds from normal. The good news today is I am up to 157 but my body fat % is the same as it was prior to the wreck. I can assume that the squats will take some effect and have already. I got on the bike for the first time yesterday, with J-Naut, this is the first time sense the race. The knee is still not 100% I may need a few more days to get this worked out. I still have time. I think the next session of weights will be Saturday. It is time to get things into full swing, I have a great desire to start working hard again, I cut the training down from 12-15 hours to 5. Enough of the rest, or I may start to like it.
Thursday, September 27, 2007
The Change Is Good Right?
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Hey Brutus,
ReplyDeleteGood to hear you’re gaining some weight back (let’s hope the extra lbs are functional muscle bulk and not just excess cream puffs in your belly) and that the injuries from your recent wreck are healing up. Hopefully you’ll be able to move your neck soon too.
I’m a bit curious about the sets of 100-rep lunges that you’ll be doing with 100lbs. Do you alter and mix up the stride length or the depth of the lunges to emphasize certain muscles more than others? For example, shorter deeper lunges to focus more of your tear drops and front quads (ie. your vastus medialis and lateralis) vs. longer strides to hit more of the groin, hamstrings, and glutes.
Also, are you doing any specific stretches with your strength work to rehab your knee? I know you’ve previously had IT-band problems and maybe this is just a return of old injuries.
Keep up the hard work!
J-Naut