SM, 2 sets ― 2013/04/16 06:36
WU5-10分。
SMの重量挙げのその後2セット。
最初のセットは（15RM負荷12）軽いです。
第二セットは重い重い（6RM負荷3-6）です。
高回転で簡単にギア/抵抗で回す。
CD5-10分。
WU 5-10 minutes.
Then 2 sets of SM weight lifting.
First set is light (12 reps with 15RM load).
Second set is heavy heavy (3-6 reps with 6RM load).
CD 5-10 minutes spinning in easy gear/resistance at high rpm.
For details go to:http://tiny.cc/0rBbUor see Joe Friel's Training Bible book.
SMの重量挙げのその後2セット。
最初のセットは（15RM負荷12）軽いです。
第二セットは重い重い（6RM負荷3-6）です。
高回転で簡単にギア/抵抗で回す。
CD5-10分。
WU 5-10 minutes.
Then 2 sets of SM weight lifting.
First set is light (12 reps with 15RM load).
Second set is heavy heavy (3-6 reps with 6RM load).
CD 5-10 minutes spinning in easy gear/resistance at high rpm.
For details go to:http://tiny.cc/0rBbUor see Joe Friel's Training Bible book.
ツール・ド・美ヶ原（ﾊﾞｰﾁｬﾙ・トレ） ― 2013/02/24 12:24
50歳からのPower Training # 29 ― 2012/04/21 15:00
[Tempo with AC bursts every 5 minutes- short hills.]
3.0 hours- Tempo and AC bursts...
Start out at a nice endurance pace for 60minutes andJust riding and doing 1 hour of effort at watts of 115-135. Smooth and steady, and then in the 2nd hour, pick up the intensity to 130-140w.
Then do 15 bursts within this hour to watts of 190 for 30seconds and then come back to watts of 130-140 and NOT lower!!!! Finish the last hour, by attacking 8 hills and sprinting OVER the top. Don't just make the crest the top. The "REAL" top is 15m over the crest.
Cool-down for 20minutes.
3.0 hours- Tempo and AC bursts...
Start out at a nice endurance pace for 60minutes andJust riding and doing 1 hour of effort at watts of 115-135. Smooth and steady, and then in the 2nd hour, pick up the intensity to 130-140w.
Then do 15 bursts within this hour to watts of 190 for 30seconds and then come back to watts of 130-140 and NOT lower!!!! Finish the last hour, by attacking 8 hills and sprinting OVER the top. Don't just make the crest the top. The "REAL" top is 15m over the crest.
Cool-down for 20minutes.
50歳からのPower Training # 28 ― 2012/04/14 16:12
[Vo2max-2 minute TTs]
WU: 15minute warm-up
MS: DO 4 x 1 minute fast pedaling intervals with cadence over 100, and not worrying too much about your wattage, focus more on your cadence and pedaling smooth.
Then 5 minutes easy and then do (6) x 2 minute Time trials, with your cadence at 5 rpm below your normal cadence, trying to build a little more muscle strength here.
Start from 23-25mph and then hammer it for 2 minutes…. Shoot for 135% (200w) of your Threshold.
Blow right at the end !
REST for 2minutes between each.
Then 10minutes easy and finish with (1) 6 minute Time trial !! Hammer them !!! Really go and push it at your normal self-selected cadence. Cool-down
WU: 15minute warm-up
MS: DO 4 x 1 minute fast pedaling intervals with cadence over 100, and not worrying too much about your wattage, focus more on your cadence and pedaling smooth.
Then 5 minutes easy and then do (6) x 2 minute Time trials, with your cadence at 5 rpm below your normal cadence, trying to build a little more muscle strength here.
Start from 23-25mph and then hammer it for 2 minutes…. Shoot for 135% (200w) of your Threshold.
Blow right at the end !
REST for 2minutes between each.
Then 10minutes easy and finish with (1) 6 minute Time trial !! Hammer them !!! Really go and push it at your normal self-selected cadence. Cool-down
50歳からのPower Training # 27 ― 2012/03/30 15:59
[Sprints 2]
WU: 15 minutes and getting ready for some hard efforts!
MS: 1.0hours- Get in 6 x small ring sprints to start- 50yards- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each.
Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done.
Rest for 3-5 minutes between each Big Ring sprint.
Then (3) x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear.
And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.)
One of the goals of this workout is to get you to realize that you do not need to 'dump' the chain into the hardest gear for a sprint. Sprinting starts out with a hard jump in a gear that you can turn over. Then as you 'wind' out each gear, you shift down one. Just like driving a stick-shift car, you 'work' down the gears with the rpm's reach the correct range.
WU: 15 minutes and getting ready for some hard efforts!
MS: 1.0hours- Get in 6 x small ring sprints to start- 50yards- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each.
Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done.
Rest for 3-5 minutes between each Big Ring sprint.
Then (3) x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear.
And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.)
One of the goals of this workout is to get you to realize that you do not need to 'dump' the chain into the hardest gear for a sprint. Sprinting starts out with a hard jump in a gear that you can turn over. Then as you 'wind' out each gear, you shift down one. Just like driving a stick-shift car, you 'work' down the gears with the rpm's reach the correct range.
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