This morning I had a rest heart rate of 33 beats/minute, I would say recovered from Sundays training.
After a warm up of 15 minutes I did 3 x 3 minutes at 95% with 3 minutes of recovering between each interval. Important to go below 65% at least for a minute to be ready for the next one.
After the first set of 3 intervals I rode at 75% for 10 minutes. Immediately after this again 3 sets of 3 minutes like before. After this again 10 minutes of recovering and then again 2 times 2 minutes of full power.
At Sommariva Perno, I nice town in the neighboorhood, I had the chance to do some hill climbing which I approached for 1 minute of maximum power followed buy easy pedaling.
I was pretty exhausted when I came home. 200gr of pasta with some grana cheese and virgin olive oil will bring the glycogen level at where it was. A good night sleep and tomorrow I start in the fitnessroom again. But that's for tomorrow!
mercoledì 11 maggio 2011
09-05-2011 Monday, easy training
Today nothing spectacular, just 1,5 hour of easy training below 75% of maximum heart rate to de-intossicate the legs from Sundays training.
Tuesday, besides some general fitness training (core training) and stretching relax
Tuesday, besides some general fitness training (core training) and stretching relax
domenica 8 maggio 2011
08-05-2011 MTB training
09.00 O'clock, a perfect hour to go out for training. Little bu little I start knowing my new specialized Stumpjumper. I remember the first time I got onto the bike after having used a road bike for several years. I found it big, slow and heavy. Now I start enjoying the front FOX suspension when going into the woods near my house.
When things go as planned I would like to partecipate on a Mtb XC race which is held in Roreto di Cherasco on the 22nd of May.
Next week with the team we will do the course and I will see if I can handle it technically and fisically.
The data of today's outing:
1144 kCal of which 45% FAT
Average 73% of Mhf, maximum 94%
Tomorrow 1,5 hour on the road bike, easy and relax.
When things go as planned I would like to partecipate on a Mtb XC race which is held in Roreto di Cherasco on the 22nd of May.
Next week with the team we will do the course and I will see if I can handle it technically and fisically.
The data of today's outing:
1144 kCal of which 45% FAT
Average 73% of Mhf, maximum 94%
Tomorrow 1,5 hour on the road bike, easy and relax.
07-05-2011_Giro d'Italia
Today I went to see with my good friend Cesare the first stage of the Giro d'Italia in Turin, a team time trial of 19km.
Fastest was team HTC Highroad.
A fantastic day to see the best of the best!!
After I returned home I did some fitness training including squats, abdominals and back training. Shoulders biceps and triceps. All sets, escluding leg training, without heavy weights and about 30 reps every set.
Below some shots I took during the giro..
Fastest was team HTC Highroad.
A fantastic day to see the best of the best!!
After I returned home I did some fitness training including squats, abdominals and back training. Shoulders biceps and triceps. All sets, escluding leg training, without heavy weights and about 30 reps every set.
Below some shots I took during the giro..
mercoledì 4 maggio 2011
04-05-2011 Extended interval training
Yesterday morning my rest hear beat was 37, this morning 34 meaning that my body was recovering from Sunday's stress.
Today I went out for an extended interval tyraining, meaning 6 times 3 minutes at 90-95% of maximum heart rate. I can assure you that this training is hard to endure, but I need it to get some more force in my legs. They have always been rather thin and not strong. This winter I took a lot of effort in the weightlifting room I have in the attick to get some muscle building but I couldn't lift more than 110kg (1.6 times my weight). I hope this winter to get to 120kg.
Anyway, I warmed up and did 3 x 3 minutes interval with 3 minutes cooling down to get at least at 65%, then 7 minutes easy and again 3 x 3 minutes interval. Then easy again and 45 second max sprint. At the end the hill arriving at my house at max standing on the pedals.
Data:
813kCal, 40% FAT
average 79%, max 97%
Today I went out for an extended interval tyraining, meaning 6 times 3 minutes at 90-95% of maximum heart rate. I can assure you that this training is hard to endure, but I need it to get some more force in my legs. They have always been rather thin and not strong. This winter I took a lot of effort in the weightlifting room I have in the attick to get some muscle building but I couldn't lift more than 110kg (1.6 times my weight). I hope this winter to get to 120kg.
Anyway, I warmed up and did 3 x 3 minutes interval with 3 minutes cooling down to get at least at 65%, then 7 minutes easy and again 3 x 3 minutes interval. Then easy again and 45 second max sprint. At the end the hill arriving at my house at max standing on the pedals.
Data:
813kCal, 40% FAT
average 79%, max 97%
lunedì 2 maggio 2011
02-05-2011 The day after
41 beats per minute...41 was the number with which I woke up this morning. 7 more than normal.
To accelerate the decrease of lactate in my legs I went out with the mtb, 51 minutes with an average heart rate of 66%. 457 kCal of which 55% fat.
Tomorrow day off.
To accelerate the decrease of lactate in my legs I went out with the mtb, 51 minutes with an average heart rate of 66%. 457 kCal of which 55% fat.
Tomorrow day off.
domenica 1 maggio 2011
01-05-2011 RACE DAY
32,7 average speed, timed electronically by a champion-chip. My bike computer signed 34, so at first I was more than happy and honestly thought I was within the top 100 (which was my goal), and maybe even top 50. I have to re-set my bike computer :-)
At the end I finished 199th (of almost particepants), not the best but I am happy with it. I enjoyed the race which was very nervous at the beginning, but a bit soft at the end. I ended up in a group that did not attack and did not want to catch up with a group ahead of us. The last 20km's we did at a speed of 33km/hour, nobody accept myself and another rider wanted to speed up and catch the group in front of us. I accelerated a couple of times but after 50 metres I noticed that nobody followed. A pity, we could do better.
My start number was 385 and I was in the second field of starters. the first field were ex-profs and elite cyclists and VIP's. I learned to go all-out right from the start. I started too slow and they all got past me. Next year I will be better prepared and go 100% right from the start.
Anyways, some data for the freaks:
I consumed 2872 kCals and burned 25% fat. Average percentage of MHF 87%!!! Almost all the time in anaerobic...
This morning I ate what I posted yesterday. It worked well and the 2 water bottles of each 700ml were just enough to finish.
Tomorrow an hour easy pedalling on the mtb, Tuesday off and from wednesday back on intervals again.
Tonight I hit the pillow early, I'm quiet beaten.
Marc
30-04-2011 7th taper day
Rest heart rate 34, perfect! A lot of rainshowers make me worry, but the forecast is clear sky with sun.
I am trying to set up the quantity of carbohydrates Is should eat during the race keeping in mind that a human body cannot absorb more than 60grams an hour. the setup is:
The bike should be perfect. I changed a cable that was not clean and did not permit to change gear correctly.
Got the race pack containing race-number, champiochip and some integrators, honey and 2 bottles of wine!!
Tonight I go to sleep at 22.30 and will wake up fresh and ready!!!
I am trying to set up the quantity of carbohydrates Is should eat during the race keeping in mind that a human body cannot absorb more than 60grams an hour. the setup is:
| Prodotto | Carboidrati | kCal/caduna | Qt. | Totale gram carboidrati | Tot. kCal | Quando |
| Spaghetti | 71,7 | 350 | 3,5 | 250,95 | 1225 | 3 ore prima |
| Enervit pre-sport | 51,3 | 205 | 1 | 51,3 | Alla partenza | |
| Enervit pre-sport | 51,3 | 205 | 1 | 205 | Dopo un ora, discesa Monforte | |
| Enervitene sport nella boraccia da 700ml | 53 | 1 | 53 | 205,64 | Durante la corsa | |
| Panino con marmelata | 30 | 134 | 2 | 60 | 268 | Dopo seconda ora, discesa Bossolasco |
| Ultimate proteica | 16 | 159 | 2 | 32 | 318 | Discesa Serralunga |
| Energia rapida professional | 30 | 120 | 1 | 30 | 120 | Rotonda Macellai |
| Totale | 226,3 | 2341,64 | ||||
| Fabbisogno | 204 | 3000 |
The bike should be perfect. I changed a cable that was not clean and did not permit to change gear correctly.
Got the race pack containing race-number, champiochip and some integrators, honey and 2 bottles of wine!!
Tonight I go to sleep at 22.30 and will wake up fresh and ready!!!
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