2016年12月アーカイブ

mark the mechanic

今までのジムは23回です。16～23は下に書いてあります。

足が強くなっているかな⁉

昨日のハイライトは141 キロ x 40 回 x 5 セット (200 回 OR 28,200 キロ!).

その以上はバイクでストレンスワーク&ペダリングワーク
をやっています

春にロードでどうになるか?
楽しみにしています

どきどきわくわく

23 visits to the gym now. 16 to 23 summarized below.

The legs are getting stronger?

Last night's highlight was 141 kg x 40 reps x 5 sets (200 reps or 28,200 kg! ha ha).

I'm complimenting this with on the bike strength work and pedaling drills.

I'm excited to see how this translates to real road riding come spring....

having this bike set up permanently in the garage means I can jump on any time, which is great in winter

monday 12th no. 16
lunges 103 kg x 10 x both legs x 3
1 leg squat 73 kg x 8 x both legs x 3
bent over row 53 kg x 10 × 3
bench press 30 kg x 12 × 3
sit ups L2 × 17.5 kg x 20 × 3
back ext 17.5 kg x 20 × 3
latt pull down 45 kg x 10 × 3
leg press 141 kg (max) x 35 × 3
running x 5 mins

wednesday 14th no. 17
stepping 5 mins
lunges 105 kg x 10 x both legs x 3
1 leg squat 75 kg x 8 x both legs x 3
bent over row 55 kg x 10 × 3
bench press 30 kg x 10 × 3
latt pull down 45 kg x 10 × 3
leg press 141 kg (max) x 35 × 1
stepping x 5 mins

friday 16th no. 18
trainer
lunges 110 kg x 8 x both legs x 3
1 leg squat 65 kg x 8 x both legs x 3
bent over row 55 kg x 10 × 3
bench press 30 kg x 10 × 3
latt pull down 45 kg x 10 × 3
leg press 141 kg (max) x 30 × 1
stepping x 5 mins

saturday 17th no. 19
lunges 115 kg x 8 x both legs x 3
1 leg squat 68 kg x 8 x both legs x 3
bent over row 55 kg x 10 × 3
bench press 30 kg x 10 × 3
latt pull down 45 kg x 10 × 3
leg press 141 kg (max) x 50 × 1
stepping x 5 mins

monday 19th no. 20

wednesday 21st no. 21
lunges 120 kg x 8 x both legs x 3
1 leg squat 80 kg x 8 x both legs x 3
bent over row 55 kg x 10 × 3
bench press 30 kg x 10 × 3
back ext 12.5 kg x 15 × 3
sit ups L2 × 12.5 kg x 25 × 3
latt pull down 45 kg x 10 × 3
leg ext 77 kg (max) x 12 × 3
leg curl 64 kg x12 × 3
stepping x 5 mins

saturday 24th no. 22
trainer
lunges 118 kg x 8 x both legs x 3
1 leg squat 83 kg x 6 x both legs x 3
bent over row 53 kg x 10 × 3
bench press 30 kg x 10 × 3
back ext 15 kg x 15 × 3
sit ups L2 × 15 kg x 25 × 3
latt pull down 45 kg x 10 × 3
leg ext 77 kg (max) x 12 × 3
stepping x 5 mins

monday 26th no. 23
lunges 118 kg x 8 x both legs x 3
leg press 141 kg (max) x 40 × 5
back ext 15 kg x 20 × 3
sit ups L2 × 15 kg x 25 × 3
bench press 30 kg x 12 × 3
leg ext 77 kg (max) x 12 × 5
leg curl 68 kg x 12 × 3
stepping x 5 mins

the lunge, this is my main strength exercise, working on the main muscle groups for powering the pedals

冬のウエートトレーニングは今まで15回

毎回
ちょっとずつ
ウエートアップ
リピートダウン

squatから
lunge & 1 leg squat
がメーンになりました

二つのエクササイズはサイクリストにとって
良いトレーニングだと思う

今までの15回のジムワークは下に
書いてあります

これからもがんばりま〜す!

I'm continuing to focus on gym training this winter. 15 gym sessions so far.

Gradually increasing the weight, reducing the reps.

My main focus has shifted from the squat to the lunge and 1 leg squat.

Both are excellent exercises for cyclists.

Below are the 15 sessions so far.

Will keep at it!

the 1 legged squat, this really teaches the muscles in the legs how to work efficiently and effectively

friday november 3 no. 1
stepping 10 mins
squat 25 kg x 25 × 5
bench press 25 kg x 15 × 3
sit ups L2 × 20 x 3
back ext L2 × 20 x 3
stepping 10 mins

tuesday november 7 no. 2
stepping 8 mins
squat 30 kg x 20 × 5
bench press 20 kg x 20 × 3
sit ups L2 × 30 x 3
back ext L2 × 30 x 3
stepping L20 x 40 mins

friday november 11 no. 3
stepping 8 mins
squat 35 kg x 20 × 5
bench press 25 kg x 20 × 3
sit ups L2 × 35 × 3
back ext L2 × 40 x 3
leg ext 50 kg x 20 × 5
leg press 114 kg x 20 × 5
stepping L20 x 30 mins

monday november 14 no. 4
running 10 mins
lunges 10 kg DB x 20 × 5
bench press 25 kg x 20 × 3
sit ups L2 × 40 x 3
back ext L2 × 50, raised x 40 × 2
leg ext 54 kg x 18 × 5
running 30 mins

thursday november 17 no. 5
running 10 mins
squat 43 kg x 20 × 5
bench press 25 kg x 20, x 15 (rib pain)
sit ups L2 × 45 × 3
back ext L2 × 60
leg press 120 kg x 20 × 5
running 15 mins

barbell row, working the core and upper body, good for holding good position for long periods on the bike

saturday november 19 no. 6
stepping 8 mins
squat 53 kg x 18 × 5
sit ups L3 × 50 x 3
back ext L3 × 70
leg press 127 kg x 18 × 5
leg ext 59 kg x 18 × 5
running 10 mins

tuesday november 22 no.7
running 5 mins
squat 60 kg x 15 × 5
bench press 20 kg x 20, 25 kg x 15 × 2
sit ups L3 × 55 × 3
back ext L3 × 80 x 3
leg ext 64 kg x 15 × 5
leg press 134 kg x 15 × 3, 141 kg x15 × 2
stepping 5 mins

thursday november 24 no. 8
running 5 mins
bench press 25 kg x 15 × 3
sit ups L3 × 60 x 3
back ext L3 × 90 x 3
squat 76 kg x 12 × 4
leg ext 68 kg x 15 × 5
running 5 mins

friday november 25 no. 9
rollers
free weights
squat 80 kg x 12 × 3
lunges 40 kg x 15 x both legs, 50 kg x 12 both legs x 2
bent over row 35 kg x 12 × 3
bench press 30 kg x 12 × 3
machine training
leg curl 64 kg x 12 × 3
leg press 141 kg (max) x 12 × 3
stepping 5 mins

tuesday november 28 no. 10
stepping 5 mins
bench press 30 kg x 12 × 3
squat 83 kg x 12 × 3
lunges 68 kg x 12 x both legs x 3
bent over row 41 kg x 12 × 3
sit ups L4 × 65 × 2
back ext L4 × 100 × 2
machine training
leg ext 73 kg x 12 × 3
leg press 141 kg (max) x 25 × 3
latt pull down 36 kg x 15 × 3
stepping 5 mins

back extension, need to keep the lower back strong as I get older!

thursday december 1 no. 11
running 5 mins
lunges 78 kg x 10 x both legs x 3
1 leg squat 43 kg x 10 x both legs x 3
bent over row 43 kg x 12 × 3
bench press 30 kg x 12 × 3
leg press 141 kg (max) x 30 × 3
back ext 10 kg x 15 × 3
sit ups L2 × 10 kg x 40, x 20
stepping 5 mins

saturday december 3 no.12
stepping 5 mins
leg press 141 kg (max) x 35 × 3
lunges 83 kg x 10 x both legs x 3
1 leg squat 53 kg x 10 x both legs x 3
bent over row 43 kg x 12 × 3
bench press 30 kg x 12 × 2
stepping 5 mins

tuesday december 6 no. 13
stepping 5 mins
lunges 88 kg x 10 x both legs x 3
1 leg squat 58 kg x 10 x both legs x 3
bent over row 50 kg x 10 × 3
back ext 10 kg x 20 × 3
sit ups L2 × 10 kg x 20 × 3
bench press 30 kg x 10 × 3
leg press 141 kg (max) x 35 × 1
stepping 5 mins

thursday december 8 no. 14
running 5 mins
lunges 93 kg x 10 x both legs x 3
1 leg squat 63 kg x 10 x both legs x 3
bent over row 53 kg x 10 × 3
bench press 30 kg x 10 × 3
back ext 12 kg x 20 × 3
sit ups L2 × 12 kg x 20 × 3
latt pull down 41 kg x 12 × 3
leg press 141 kg (max) x 35 × 1
stepping 5 mins

saturday december 10 no. 15
trainer
lunges 98 kg x 10 x both legs x 3
1 leg squat 68 kg x 10 x both legs x 3
bent over row 53 kg x 10 × 3
bench press 30 kg x 12 × 3
back ext 15 kg x 20 × 3
sit ups L2 × 15 kg x 20 × 3
stepping 5 mins

the leg press, not as effective as free weights but a good way to finish a gym session...

モテギは4週間前でした

そのあと
4週間のオフシーズントレーニング
をやりました

ストレンスワークはメーン

• ジムx12

ウエートはちょっとずつ重くなっている
リピートはちょっとずつ少なくなっている

一番最近のは：

Winter Weight Training Number 12 - Saturday 3rd December
stepping 5 mins
leg press 141 kg (max) x 35 × 3
lunges 83 kg x 10 x both legs x 3
1 leg squat 53 kg x 10 x both legs x 3
bent over row 43 kg x 12 × 3
bench press 30 kg x 12 × 2
stepping 5 mins

自転車でSFRストレンスワークもやっています

• バイクストレンスワークx10

村山さんの坂道
アウターで
4分 x 5 はメーン

60ケイデンスで
パワーがちょっとずつ上がっている
足が強くなっているかな?

雪が降ったら
トレーナでやる予定です

レッグストレンスの後に
レッグスピードワークもやっています

• レッグスピードx10

今のところで
150ケイデンスx1分x5はメーン

後は
ベースフィットネスがやっています

• ロングライドx4

週末にロングライドは一回やります
コーヒーブレークも入れて
楽しいライドです

雪が降ったらスノーシューでベーストレーニングをやる予定です

それで4週間のベーストレーニング

やっぱり冬のトレーニングが好きな・・・

• base week 1 15 h, 500 TSS
• base week 2 20 h, 900 TSS
• base week 3 17.5 h, 700 TSS
• base week 4 16.5 h, 700 TSS

4 weeks since Motegi.

4 weeks into the off season.

I've been concentrating on strength work.

• 12 visits to the gym.

I've gradually increased the weights. And gradually reduced the reps.

The most recent session:

Winter Weight Training Number 12 - Saturday 3rd December
stepping 5 mins
leg press 141 kg (max) x 35 × 3
lunges 83 kg x 10 x both legs x 3
1 leg squat 53 kg x 10 x both legs x 3
bent over row 43 kg x 12 × 3
bench press 30 kg x 12 × 2
stepping 5 mins

• 10 strength sessions on the bike.

I've been doing big gear repeats on a gentle climb. Most days are 4 mins x5.

Here too I'm noticing a progression in terms of average watts at 60 rpm.

I'm either getting stronger? Or better at pushing a heavy gear? Ideally a bit of both.

When the snow comes, these will be done on a stationary trainer which I have recently bought for this purpose.

In addition to leg strength, I've been working on leg speed.

• 10 leg speed sessions.

Recently 150 rpm for 1 minute x 5.

The final piece of the puzzle is base fitness.

• 4 winter base mile rides.

1 big ride on the weekend of 140 to 150 km. A coffee break is great too.

When the snow comes, these will be replaced by snow shoeing.

And there you have it.
4 weeks of base training under my belt.

I always enjoy winter training. Bring on 2017!

• base week 1 15 h, 500 TSS
• base week 2 20 h, 900 TSS
• base week 3 17.5 h, 700 TSS
• base week 4 16.5 h, 700 TSS