I hate it when I am awake from 2.30am …but at least I figured things out.
RJ you (we) are right re my strength and power being well down but perhaps we have it round the wrong way, certainly CF would argue that weights are an expression of speed / power / strength not necessarily vice versa. You certainly got me thinking though and as a result have significantly altered what I had planned and will now do something a lot closer to what you suggested.
Key points
My Achilles is improved but still nowhere near right. Getting that sorted and staying injury free are my main priorities. For this reason I will not race again this season.
I find hills help with my calf & Achilles so have retained those to a significant level. Weeks 1-4 there are 2 days pw with hills and Weeks 5-8 there is 1.
The plan has 3 speed days, 2 conditioning (tempo @ approx 2200m, rowing or biking) and 2 recovery structured as High, Low, Recovery, High, Low, High, Recovery
As stated earlier I feel I have often got too far away from where I need to be in GPP and as a result play catch up rather than adding to what is there. In this plan I will actually integrate both GPP and SPP over 12 weeks.
Weeks 4, 8 & 12 are lower volume recovery weeks while Week 13 is a total rest and recovery week with no training.
The weights still follow Joe Kenn’s Tier template and are 3x pw with alternative lower, upper and total body emphasis. It will have plenty of strength and volume without being detrimental
The speed portions cover all elements with the accel and max V day being a constant non hill day for all 12 weeks as I see this being the most critical element to rectify.
I’ve uploaded the spreadsheet to Google Documents at
a stunning warm evening This was my first ride in about 8 weeks since I fell on my head so was pleasantly surprised how good it was although i was pretty apprehensive on the downhills :o
Hills
6 x 40m rec 2 / 4 min
5 x 40m rec 2 / 4min
4 x 40m rec 2 min
Squats
3 min rec
warmup 5r x 80
work 90 x 5s x 5r
SLDL
3 min rec
65 x 12r, 15r
70 x 10r
stretch & abs
Rating
7
Pre and post workout Achilles was great with absolutely no pain it was good for most of warmup but sore doing drills and really sore on strideouts. No issue at all on hills
Was conscious (and it showed) I hadn’t squatted in about 5 weeks!
well well well how things can change. After considerable discussion with RJ and after much thought I have changed things a fair bit …actually a lot. I hear a collective OMG he actually does listen after all
It will be interesting to see how it goes. Regardless of what happens I want to acknowledge the input and time of RJ. Thanks a lot, it is really appreciated.
a bit sore from yesterday but not as bad as I thought it may have been. The other nights when I was down at our beach I spied a great swimming area so went and had a dip straight after ride
Its a pretty safe bet that things will improve and regardless I really appreciate it and won’t hold you accountable. Ultimately it was me who decided to give it a go.
Here is a vid of L with his Welsh Pony at ‘our beach’ This is under 5minutes walk from sitting upstairs at home.
Yes indeed that is part of why I posted it. The pony (Sam) got out and was cavorting and frolicking like a dog. In fact he follows L around like a dog when he is in the paddock.
Stef,
all in all they are pretty good and we have HEAPS of laughs and fun. For some reason though they get upset, L in particular, when I have them on by saying say things like
I’m down with the kids yo! don’t be a hater Dude
but the classic was last week when my wife was at work and was talking to a group of young teens and she said
oh, oh, I’m cool…I know what to say…'sup my g?*…the teens literally LOL…and one said …wassup Lady
this was a phrase neither C or I had heard till we were on holiday and the first time both thought it was suck my g :eek: whatever g stands for …I dread to think
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5s x 15 sec 5 min rec
Squats
3 min rec
warmup 5r x 70
work 90 x 6s x 6r
SLDL
3 min rec
75 x 10, 10, 8, 8
stretch & abs
Rating
9.5
Achilles progressing really well. Did warmup and drills barefoot and at most there was an awareness, stride outs there was some discomfort no real issues on hills.
Beautiful hot evening so after weights went for a quick swim and then stood in the cold sea for approx 5 mins.
RJ, you wanted some more volume in the weight room, how about that?
Haha, that’s a ton of volume. It’s good for you though. A little while of that and your strength levels will jump. I went through a phase of RDLs and step ups for 50 reps a piece per session a while back and it did wonders to kick off my squat strength.
Volume ok so far but it is early days and I’m going at the higher end while I can hopefully it carries on. I’m also aware that I’m just getting back into squats again after over a month off so thngs should be ramping up quite quickly.
S/set with 2 mins between reps
Chins BW x 8, 8, 6, 6, 6
Dips BW + 12.5kg x 5, 5, 5, 4, 4
abs
Rating
6
dropped distance to 30m on hills to stay under 7 sec.
Had planned on doing squats but on warmup set felt the very slightest of twinges on the side of my lower back. I am sure it will be ok but I am injury phobic right now so changed to upper body and will probably do lower tomorrow pre bike.
This was my first ride in about 8 weeks since I fell on my head so was pleasantly surprised how good it was although i was pretty apprehensive on the downhills :o
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