Is This A Logo??

Is This A Logo??

Thursday, 19 December 2013

Base 2 eh

So I have just finishing up my first 3 week block of Base training (as covered in the previous blog post).  I am glad of this....I find the Base training soooo booooring...with the abundance of long, slow rides.


Actually did have some excitement (OK...very small, but it was there) ride had me break an XTR cassette....just snapped one of the titanium cogs.  So off I went to BicycleWorks to have Paul replace the broken cassette with a used one I had (good enough to use through the winter).  Next day, I break the carbon rim (a bit of dodgy riding, catching the sharp edge of a leaf covered bridge).  So I went to BicycleWorks to have Paul put that used cassette back on my extra wheel (I have an extra wheel-set for just this reason) until my new carbon wheel is delivered.  Next ride....I snap the axle in the used wheel torquing up a hill.  So I went to BicycleWorks to get repaired...  Yes they are getting tired of seeing me at BicycleWorks...guess I will have to buy something more there one of these days... 

Anyways, I am now moving into the second 3 week block of Base training, I am adding a High Dose (intense) day (so I will now have 2 of these each week), I am keeping the two Aerobic Endurance (moderate) days, then the remainder will be Recovery (rest) or Active Recovery days.  3-4 days of the week will still have Strength workouts as well.  (Really, see the last post if none of this is making sense...or just smile and nod...) 

Yes...the strength training adds weight, but I believe a strong engine is a fast engine.  Plus some muscle will be lost when I get into the more intense Build, and Peak training.

I am seeing success in leaning opposition to putting on muscle weight ... the result has been a total loss of 8 pounds in the last 2.5 weeks.  Yes, more to that still leaves me at 200lbs.  Could be challenging during the holidays.  Chocolate...cookies...egg nog...rum...

What??  Anyways... 

Finally, this last week has seen us get about 30 cms of snow; so I have been forced to ride the trainer for the most part.  Hopefully, the trails get packed down, or melt, to the point where they are soon rideable again...  The trainer is not nearly as exciting as real riding. 

Second Finally...a get well soon shout out to Fig.  He is in surgery today (really), although I cannot say is a secret...will he be changing his name to Figette???  


Stay posted...


Wednesday, 4 December 2013

Base Training, Nutrition...NoMo Football

So as my last post was more about football and Saskatchewan this one will be all about mountain biking...except for maybe this one football pic...

OK...but that's it...on with this story...

Anyways, as I mentioned after the last post, I came back from Saskatchewan pretty the plan is to get lean again.  Also it is time to move from the Preparation period of training, into the Base period of training for the upcoming race season.  What the heck does this mean?

As I have mentioned in previous posts I follow the Friel (Joe Friel) method of training.  Friel divides the annual training plan into six periods; those being Transition, Preparation, Base, Build, Peak, and Race.

Base is a 12 week block divided further into three sub-periods, (Base 1, Base 2, Base 3....very creative naming indeed) each four weeks long.  As I am beginning Base 1 this week, the training emphasis in Base 1 is on building endurance, with less emphasis on force (strength) and speed work (however this does not mean force and speed are ignored).  With this in mind my four weeks of Base 1 will look like this...

Base Period 7-Day Microcycle
Day 1 (Sunday)         High dose (aerobic capacity)
     - This is typically a long and intense ride that really pushes the limits (Zone 4 - Zone 5...for me this means a sustained heart rate of 150+).  I really like this type of workout because it gets me in touch with why I really love this sport.  See the previous post Riot Goes Deep for what the heck I mean.
Day 2         Strength and active recovery
      - This is a weight work out to increase power, and keep the core strong, and to maintain upper body strength.  The active recovery is usually a longish, leisurely ride (Zone 2 ish...which for me means a sustained heart rate of 120 - 130).
Day 3         Active recovery
Day 4         Strength and Aerobic endurance
     - Aerobic endurance is a longer moderately intense ride (Zone 3ish...heart rate of 135 - 140)
Day 5         Strength and active recovery
Day 6         Recovery day (off or active recovery) 
Day 7         Aerobic endurance

Base 2, and Base 3 periods will change slightly, and I will cover that when we get there!

As I mentioned earlier, and at the end of my last post...I am a bit of a fat bastard right now...after the time off to recover from injury, and then 'vacation' in I have focused my nutrition plan on cutting (getting lean, losing fat).  How does that work?  I covered the details in my previous post Life's Questions Answered.  Check it out to get all of your questions in life answered (including next weeks lotto numbers).

To carry on all the technical stuff, this means my daily meals currently look something like this...

Meal 1 (Some people call this breakfast), is 40 grams of Protein, 40 grams of Carbs, 20 grams of Fat
Meal 2 is 35 P, 30 C, 15 F if it is the preworkout/preride meal.
Meal 3 (or the post workout/ride meal), is 60 P, 60 C, 5 F (a fast digested protein and higher glycemic index carbs)
Meal 4 is 35 P, 20 C, 20 F
Meal 5 (typically Supper), 40 P, 20 C, 20 F
Meal 6 is 40 P, 15 C, 5 F  (a slow digested protein)

I am throwing in a 'cheat' meal...usually on Saturday evening...which often includes a beer or whiskey...and a cookie...I like cookies...

If I can get lean enough maybe I can be as sexy as this guy...

Sorry about the language...worse than this guy...

OK...enough of the technical stuff...time to get out for a ride...then register for some races next year.  Which ones?? 

Stay posted!