Mikes Exercise Log 2010

The foundations for successful riding

Re: Mikes Exercise Log 2010

Postby mikesbytes » Thu Jan 28, 2010 4:14 am

Wednesday 27th Jan 2010
Bike Commute 28k
RPM
Basic Training (stair climbing, light weights high reps, abdominals)

Hadn't recovered from yesterdays race and I started to get the feeling during the stair climbing where your body is about to run out of glycogen. Perhaps I worked too hard durning RPM which was just before.
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by BNA » Fri Jan 29, 2010 7:51 pm

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Re: Mikes Exercise Log 2010

Postby mikesbytes » Fri Jan 29, 2010 7:51 pm

Thursday 28th January 2010
Bike Commute 28k

I was so knacked that I took the day as a rest day.

Friday 29th January 2010
Bike Commute 28k
RPM
RPM
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sat Jan 30, 2010 10:03 pm

Saturday 30th January 2010
Bike Commute 28k
RPM High Performance
Track Racing 10k see Tour de Mike

The real news today is about my crash, see Tour de Mike
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sun Jan 31, 2010 8:24 pm

Sunday 31st January 2010
Bike Training Ride 82k

Was seriously slow going up hills, not surprising considering last night
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sun Jan 31, 2010 8:49 pm

January Riding
1/01/2010 9
2/01/2010 0
3/01/2010 0
4/01/2010 0
5/01/2010 0
6/01/2010 0
7/01/2010 0
8/01/2010 0
9/01/2010 4
10/01/2010 104
11/01/2010 36
12/01/2010 30
13/01/2010 32
14/01/2010 28
15/01/2010 17
16/01/2010 28
17/01/2010 90
18/01/2010 28
19/01/2010 30
20/01/2010 28
21/01/2010 35
22/01/2010 30
23/01/2010 28
24/01/2010 4
25/01/2010 14
26/01/2010 41
27/01/2010 28
28/01/2010 28
29/01/2010 28
30/01/2010 28
31/01/2010 82
Jan Total: 810

Well short of my heydays of 1,400 per month but not such a bad total for a January
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Mon Feb 01, 2010 4:28 pm

Monday 1st Feb 2010
Bike Commute 28k
RPM

I'm going to give yoga and weights a miss this week, while the bod recovers

Edit:
Bike Commute 4k
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Tue Feb 02, 2010 3:06 pm

Tuesday 2nd Feb 2010
RPM

Felt dizzy during the warm down, have put it primarily down to dehydration, but its the second problem I've had since my crash, so I'm not happy.

Edit;
Bike commute 3k. After a long rest and a bucket load of water/soft drink/Orange Juice
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Wed Feb 03, 2010 8:44 pm

Wednesday 3rd Feb 2010
Bike Commute 33k
RPM

Had a 6.15am class to do at North Straitfield and it was raining and the only way I could get there was on the bike, so had to ride thru the rain in the dark. If I was just participating, I could of rolled over and gone back to sleep.
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Thu Feb 04, 2010 9:43 am

Also did about 20 minutes of yoga to kill the time while I was waiting for someone
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Fri Feb 05, 2010 10:49 pm

Friday 5th Feb 2010
Bike Commute 17k
RPM
RPM
RPM
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sat Feb 06, 2010 9:38 pm

Saturday 6th Feb 2010
Bike Commute 6k

It's been a tough day :)
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sun Feb 07, 2010 9:48 am

Sunday 7th Feb 2010
Bike training ride 80k

Left home at 6.44am and hit the princess, straight into a head wind. Langdon was waiting further down the road for someone and decided to join me. When we hit General Homes, there was a evil headwind and I had to get right down low, with Langdon sucking my wheel. A couple of times Langdon dropped off and I waited for him to get back on. Kingsway we caught Middies, Langdon joined them and I powered on. By the time I got to Waterfall I had a reasonable lead on them and finally I was out of that headwind. Used 53/11 for most of the way to Sutherland, did the sprint by myself. Waited at the Servo for them to catch up. We headed off and the middie riders sucked my wheels all the way back to Beswick st. A couple of times I had to slow up to let them back on but most of the time they were able to hold my wheel. General homes as an easy 41 - 44kph thanks to the nice tail wind.

And I didn't get rained on, must of prayed to the right gods this week :)
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Re: Mikes Exercise Log 2010

Postby sogood » Sun Feb 07, 2010 10:06 am

That's one big improvement from the week before! I still can't figure out how you guys didn't get rained on. It was wet wet wet where I was.
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sun Feb 07, 2010 4:23 pm

sogood wrote:That's one big improvement from the week before! I still can't figure out how you guys didn't get rained on. It was wet wet wet where I was.


I was on fire today, clearly I have recovered from my crash.

My estimate based on 64k radar was to be dumped on 20 minutes into the ride and then be clear for rest of the ride, but that dumping missed us
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Mon Feb 08, 2010 11:14 pm

Monday 9th Feb 2009
Bike Commute 17k
RPM
Yoga

Felt the yoga, haven't done it in a while
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Wed Feb 10, 2010 11:01 pm

Tuesday 9th Feb 2010
Bike commute 17k
RPM
RPM

Wednesday 10th Feb 2010
Bike commute 17k
RPM
RPM
Barbell Bench Press 60kg*10, 70kg*4, 80kg*2
Barbell Full Deadlift 120kg*10, 160kg*1, 160kg*1
Barbell Sumo Deadlift 120kg*8
Barbell Military Press 40kg*10, 50kg*5

Covered the RPM classes at a gym where I hadn't done it before, the acoustics was horrible and it showed in my voice quality.
Hamstring cramp while doing 70kg BP, had to abandon the set
Form was bad in the 160kg deadlift, so I did it again but didn't improve. Still it was after 2 RPM classes, so can't complain. I can smell the victory of matching my DL PB set about 3 years ago, but there's a bit to go yet.
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Thu Feb 11, 2010 8:19 pm

Thursday 11th Feb 2010
Woke up and realised that I had no excuse not to go to yoga so rode in
Bike Commute 17k
Yoga was being instructed by someone I hadn't done it with before. Afterwards I did a bit of advanced stuff by myself.
Did a bit of RPM by myself. We have new corography that is being release on Monday 22nd, so I need to learn it.
By this stage I was getting lazy so weights got the flick and I rode home
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sat Feb 13, 2010 9:00 pm

Friday 13th Feb 2010
Bike Commute 47k
RPM
RPM
RPM

Saturday 14th Feb 2010
Bike Commute 13k
Yoga 90 minutes
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Tue Feb 16, 2010 11:18 pm

Sunday 15th Feb 2010
Bike Training 72k

We rode thru RNP to Bundenna, had a coffee then caught the ferry to Cronulla and rode back to Marrickville. Shortest Sunday training ride of the year, but it included Artillery hill.

Monday 16th Feb 2010
Bike Commute 43k
Spin
RPM

Got home and flipped the laptop lid, to see that they needed someone to do an RPM class in the CBD. Couple of phone calls confirmed that still needed someone, so I said I'd do it and rode into town.

Tuesday 17th Feb 2010
Bike Commute 24k

Rest Day
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Fri Feb 19, 2010 9:50 am

Wednesday 17th Feb 2010
Bike Commute 17k
RPM
RPM

Thursday 18th Feb 2010
Bike Commute 11k
RPM
RPM
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Mon Feb 22, 2010 5:37 pm

Friday 19th Feb 2010
Bike Commute 17k
RPM
RPM
RPM

Saturday 20th Feb 2010
Bike Commute 13k
Yoga 90 minutes

Learnt a cool transition, where I went from birds pose straight into tripod head stand and back

Sunday 21st Feb 2010
Bike Training ride 82k
Did the entire ride without sucking a single wheel. Good training

Monday 22nd Feb 2010
Bike Commute 17k
RPM
RPM Express
Barbell Full Squats 60kg*10, 70kg*8
Barbell Bent Over Rows 60kg*10, 70kg*8
Barbell Bench Press 70kg*10, 80kg*3
Chinups bodyweight - 6, 5, 5
Dips bodyweight + 5kg - 10

RPM had new music today and I'd done the work learning the new cory, presenting it with any errors.

The weights were straight after the RPM and I was getting tired towards the end, though I felt it worse in my quads on the ride home.

Expecting to be very sore tomorrow
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Tue Feb 23, 2010 9:35 pm

MMM... sore glutes from yesterdays squats

Tuesday 23rd Feb 2010
Bike Commute 28k
RPM
RPM
RPM

Was going to do some weights but got slack
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Thu Feb 25, 2010 10:25 pm

Wednesday 24th Feb 2009
Bike Commute 19k
Yoga
Barbell Military Press 40kg*10, 45kg*7, 45kg*6
Barbell Upright Barbell Deltoid Rows 40kg*10, 40kg*8, 40kg*7
RPM
Track Training Tempe Velodrome. Some time trailing, 2 flying 200's, a tiny bit of motorpace and 2 leadouts but didn't go 100%

Legs are still toast

Thursday 25th Feb 2009
Bike Commute 29k
Yoga
1/2 an RPM, just some practice

Tapering for Saturday, legs getting better.
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Thu Feb 25, 2010 10:25 pm

Wednesday 24th Feb 2009
Bike Commute 19k
Yoga
Barbell Military Press 40kg*10, 45kg*7, 45kg*6
Barbell Upright Barbell Deltoid Rows 40kg*10, 40kg*8, 40kg*7
RPM
Track Training Tempe Velodrome. Some time trailing, 2 flying 200's, a tiny bit of motorpace and 2 leadouts but didn't go 100%

Legs are still toast

Thursday 25th Feb 2009
Bike Commute 29k
Yoga
1/2 an RPM, just some practice

Tapering for Saturday, legs getting better.
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Tue Mar 02, 2010 3:25 pm

Friday 26th Feb 2010
Bike Commute 17k

Saturday 27th Feb 2010
NSW Masters Points Race Championship 25k, see Tour de Mike

Sunday 28th Feb 2010
Bike Training 82k

Was a bit smashed from Saturday, but still hit the road hard, then I was fully smashed

Monday 1st March 2010
Nothing

Tuesday 2nd March 2010
Bike Commute 24k
Body Balance
Barbell Bench Press 70kg*10, 80kg*4
Barbell Full Squats 60kg*10, 70kg*5
Barbell Full Front Squats 20kg*5, 30kg*5, 40kg*5, 50kg*5
Barbell Lunges 90kg*10L,10R
Deadlifts 120kg*10, 140kg*5, 160kg*1
Chinups Bodyweight 6, 6, 6
Dips Bodyweight + 5kg 10, 10
Yoga

Still not 100% happy with my squat technique, hence bailing on 70kg. I'm not going to start pushing bigger weights until I'm happy with the technique. I'm thinking of migrating over to front squats to force a more upright technique, though even in front squats I was leaning too far forward.
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