JEP Coaching Scholarship Report: Week 5
Rider : Dave Keefe
Season Goals: TBD, & Race at Master Track Nationals
Immediate Goals: Pain-free and Powerful
Current Racing Categories: Track 3, Road 4
My blog about the season https://masterscyclingexperience.wordpress.com/
Weekly Training objectives:
Recover a bit from the 4 Day training camp, and then start getting some more endurance training in & ride the Beat the Clock TT at Canada.
This was a solid week of training, but thankfully not as solid as last weeks! The first three nights this week needed 10+ hours sleep!
Week’s Summary
In the Saddle Time 13:15
Distance: 233 mi.
Climbing: 13,302′
TSS: 835
KJ: 9557
End of week CTL 97.9 tss/d, ATL155.2.
Completed this week:
Monday:
Recovery Day: Stay off legs as much as possible.
Purpose: Give the legs some time to recover, & take a mental break
Tuesday:
Goal: 1:30 Endurance Ride. Active Recovery
Purpose: Pump blood through the muscles to aid recovery
Completed 1:30. This was a very light ride with some slow seated climbing thrown in.
Goal: 0:45 Core and Stretching.
Did not attempt.
Wednesday:
Goal 1:30 Endurance Ride. Active Recovery
Purpose: Pump Blood through the legs to aid recovery, time in the saddle, burn fat, increase efficiency
Completed 1:26. A slightly harder version of Tuesday’s ride.
Stretching. Goal 30min: Completed 0:10 of various trigger point work
Thursday:
Goal 1:30 Endurance Ride. Z2 with Z3-Z4 climbing
Purpose: Time in the saddle, burn fat, increase efficiency
Completed 1:53. I completed this ride after a very intense yoga and core session. Legs were non existent for the first 45min, firmed up as the ride went on. Tacked on a few extra miles.
Goal: 0:45 Core and Stretching.
Completed 1:32 P90x “Yoga X” pre-ride. If you know P90x, then you know how tough this one is. I was sore until Sunday night. Wow.
Friday
Goal 1:30 Pre-Time Trial Ride
Purpose: Prepare the body for the effort needed tomorrow
Completed 1:40. I decided since it was a beautiful day to break out the track bike and perform this workout at Hellyer. After a good warm up I did several low cadence Z3/Z4 efforts in a 98″ gear. Then I dropped down to a 92″ and did a couple of TT starts.
Stretching . Goal 30min:
Enjoyed a 1 hour foot/body massage at Happy Feet in downtown Mountain View.
Purpose: rest and relax before the TT tomorrow.
Also took a 20min hot Epson Salt Bath in the AM to get loose.
Saturday:
Goal 3:00 total ride time including the BtC TT
Purpose: get some solid time in the saddle, work on TT pacing and get used to riding TTs again (last one was 2003 I think)
Completed 3:22. Rode from home for my warm up, got my number pinned on 4 min (thanks Chuck) before my start time. I entered the Non-Aero category and completed it in 26:03. I’m happy with that for now. I will work on lowering that number later in the year. After this rolled around with some of the AVDT squad, then jumped on the spectrum and got in a strong 5 man break on the return Canada leg for 20+min.
Stretching . Goal 30min:
Completed :10 trigger point work.
Also took a 20min hot Epson Salt Bath in the AM to get loose.
Sunday:
Goal: 3-4 hours in the saddle with seated climbing.
Purpose: Continue building endurance and work on seated climbing.
Completed 3:54. “Coastal Classic A Ride” Great ride with the crew. Rode hard, but didn’t push too hard. I am really starting to see a change in my climbing abilities.
Stretching . Goal 30min:
Completed :10 trigger point work.
Also took a 20min hot Epson Salt Bath in the AM to get loose.
Goals for upcoming week:
Rest and recover in the early part of the week, re-test power numbers on Wed, continue training or possibly race over the weekend.
I also purchased a Track Pursuit Frame that I am starting to build up as a dedicated pursuit/kilo bike.
masterscyclingexperience 