Week 2 Accomplished! Prep phase continues...
I was visiting friends in Toronto on the weekend so I had to re-arrange things a little.
Monday Dec 6th: Gym (2hrs)
Had a friend show me her workout routine for offseason strength training. A very strong friend... but I won't say she put me to shame. Er... I'll say she gives me something to aspire to.
20 min warmup on treadmill
3 x 15 each leg - leg press @ 27 kg (this was too much but I was feeling competitive and my friend was pressing 45 kg)
3 x 15 lat pull @ 60 pounds (or kg? I dunno, didn't feel like kg)
3 x 15 reps each leg working on hip flexor with pulley weights @ 6 kg
3 x 15 reps lats with free weights (24 kg) while balancing on half ball for core
10 minute abs routine
3 x 5 reps hamstring curl (these are so tough!)
2 x 15 reps each leg squats with 10 pd ball
2 x 15 arm lift free weight thing (5 kg wt)
10 min rowing cooldown
My left quad started to really hurt during the squats which is why the I cut it down to two.
Tuesday Dec 7th: Track (2 hrs)
Not my greatest track session. My legs were tired from the gym so I mostly stuck with the paceline on the black line, which was still fairly quick at times.
Thursday Dec 9th: Trainer (1hr):
not much to say about this. Kept it
Friday Dec 10th: Gym (1hr):
Was a little time crunched so I condensed my workout as
much as possible and left a few things out. My left quad was still sore
from overdoing things on Monday so I took it easy.
10 min warmup on treadmill
3 x 15 reps: each leg on leg press @ 18 kg
3 x 15 reps: lat pull @ 50 pounds
10 minute abs
3 x 15 reps of that hip flexor/leg exercise at 5kg pulley weights
3 x 15 reps of shoulder press with free weights while standing on half ball
(to work core) - 10 kg
cooldown on rower
Saturday Dec 11th: Trainer (1hr):
I can feel the difference the track is making on my spin. My cadence is higher and feels smoother.
I guess today (Sunday) is not really part of week 3 so I'll log that at the end of next week but I will say that I bought a track bike today. Got it very slightly used from someone who had rode it on the track 4 times in the year he has owned it. I'll post pictures soon. It's beautiful and fits really well. I felt a million times more comfortable on the track today. That adjustable stem really has to go though (gag).
edit: here's a photo!