Monday, July 28, 2008

Pre Season Week 5 (21-27/07/08)

Kepentingan masih pada aerobic workouts dgn beberapa high intensity workouts. Masa ride seharusnya bertambah (tapi bergantung pada masa free yg ada). Cuma mampu lakukan sebanyak 162.5 mins, kekurangan 92.5 dari target asal.

Monday : 30 minutes cross train or MTB (Done 23.06 mins 7.11km MTB onroad, 10 mins warm-up + 4 sets of interval 5-15 sec sprint, Av 18.5 Mx 36.8)

Tuesday : REST

Wednesday : 1 hour MTB (Done 24.19 mins 8.82km MTB onroad, Av 21.7 Mx 30.7)

Thursday : REST

Friday : 45 minutes cross training session (Done 1 hour 4 mins 21km MTB onroad: http://putrajayacriticalmass.blogspot.com/, Av 20 Mx 38)


Aku kiri sekali. Photo by Uncle D: http://ahwanphotography.blogspot.com/

Saturday : REST

Sunday : 2 hour MTB / Road (Done 51.25 mins 9.29km MTB - Rubber Research Institute, Av 10.8 Mx 45.8)

Target : 255 minutes (Done 162.5 mins 46.22km)

SAMPLE WORKOUTS WEEK 5 TO WEEK 8

• CafĂ© ride. Social ride at conversation pace. Don't try to race your mates up the hills - hold back. No anaerobic work.
• On a rolling course with several easy hills. Stay seated. Don't muscle up the hills.
• Turbo trainer - focus on spinning / technique and maintaining a high cadence of 80-90 rpm.
• Really easy flat ride - focus on keeping high cadence and good technique.
• Time trial on a loop that takes approx 30 minutes. First complete a 10 minute warm up. Then ride the loop as fast as you can. Record your time. This workout can be done in week 5 and then retested in week 8 to check progress.
• Turbo trainer - do a 10 minutes warm up. In an easy gear try to spin as fast as possible for 30 secs. Repeat 5-10 times with 1 minute recovery each time. Allow 10 minutes cool down.

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