Monday, August 20, 2007
There seems to be some amensia as to exactly what sort of training I did last week, although generally it was not a difficult training week. I think Tuesday was a reasonably hard couple of hours on the bike, and I think perhaps I ran on Wednesday and took Thursday off entirely. On Friday I recall a session in the weight room and some easy riding thereafter.
Ah yes, it's all coming back to me in a cascade of synapses. Following on some weight training advice from Rob B, I am looking at shifting from my past approach of low weights/high repetitions, to high weights/low reps to stimulate some fast-twitch muscle growth. My weight training session Friday was likely harder than any I've done in recent memory, and I found it interesting the sort of strength I had in my hamstrings and gluteals compared to when I was doing weights while running - generally when running, my max strength was significantly lower. Max power gained while cycling for most leg muscles is substantially higher for me, it seems - and which makes sense: cycling is all about high power output capacity. So is running, obviously, but it seems to me the ability to put the same kind of maximum power output is reduced when running - something worth researching a bit more.
In any event, my legs felt somewhat weakened for Saturday. Still, when Brett and Jon W and I met up for two jaunts up Bear Mountain before joining the regular Burnside ride, I was reasonably strong. I didn't have a watch, but I was about 30 seconds ahead of Brett on both efforts to the top (a bit more on the first one I think), who was another 30 seconds or so ahead of Jon. We estimated I was up in 8 minutes and something, while Brett was up in 9something (based on Bretty's watch time). The balance of the ride consisted of mostly sub-tempo type riding punctuated by a few harder efforts, and some solid paceline work by a few guys including Matt, Roland, myself, Jon around Lands End. The total ride for me on the day was about 145-150km - a good solid day after a couple of easier weeks since the Kelowna races.
Sunday was an easier ride of about 55km to flush the legs out - enjoyed taking a jaunt into Genoa Bay near Duncan, the road to which takes my vote as perhaps the most scenic 8km stretch of road on the entire Island.