JEP Coaching Scholarship Report: Week 6

I met with Coach Dan this week to go over my annual plan so now I've nailed down what this season is going to look like. I'll be doing quite a lot of racing, since the Bridge Team has a busy schedule, and that's exactly what I want to do this season. This week was another with a lot of time in the saddle. I need to work on my endurance, especially with a bunch stage races coming up in March (Merco, Madera, and San Dimas).

Racing Goals:
1. Race a 3k pursuit at track nationals in 3:50 or less
2. Upgrade to Cat 1 on the road
3. Upgrade to Cat 2 on the track
4. PR at Sattley Time Trial

Monday 12/27
Prescribed: WO1: 3 hour tempo ride, WO2: Stretching
Actual: I was very tired, so I only got in one good 10min effort at tempo, and cut the ride a bit short to 2.5 hours. WO2: Stretched.

Tuesday 12/28
Prescribed: WO1: Lifting at Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Great workout at Crossfit, improved my one rep max for hang power clean to 125 lbs, deadlift stayed at 225lbs. WO2: Rode with Andi easy in aerobars for 90min.

Wednesday 12/29
Prescribed: WO1: 2 hour tempo ride or 1 hour on rollers if raining, WO2: Stretching
Actual: WO1: Rode 2 hours, only got rained on a little bit. WO2: Stretched.

Thursday 12/30
Prescribed: WO1: Lifting at Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Another good lifting day, improved front squat one rep max to 175 lbs. Some more lifting and exercises and then I was worn out. WO2: Really, really tired after Crossfit, so I only managed 60min in the aerobars..

Friday 12/31
Prescribed: WO1: 3 hour tempo ride, "as you feel", WO2: Stretching
Actual: WO1: Very tired, but managed to hang on for 3 hours. WO2: Stretched

Saturday 1/1/2011
Prescribed: WO1: 90min threshold in aerobars, 4x10min z4, WO2: Another 90min on road bike. WO3: Stretching
Actual: WO1: Rode with Andi and MaryAnn, did 4x10min z4 on Alpine. Ended up with 2.5 hours, so went inside and finished with half an hour easy on the trainer. WO3: Stretched

Sunday 1/2
Prescribed: WO1: 3 hour tempo ride, WO2: Stretching
Actual: WO1: Another ride with Andi and MaryAnn. Very tired, so when we ended up with just over 2.5 hours I stopped there. WO2: Stretched.

Weekly Totals
Prescribed: 21:20
Actual: 19:56


Thanks for reading!