Training log Sep. 2015

9/1 5x 5x 挺舉 70kg (rest = 3min)  + 力量耐力

9/2 V2 30min

9/3 4x 3min V6, rest = 2min

9/4  挺舉 90kg 破個人最佳

9/5 5x 3min V6, rest = 2min

9/6 場地測試 (定點起跑單圈 23.995s 破個人最佳)

9/7 全休

9/8 午 4x 200m 俯衝 (10sec > 1000Watt)

9/8 晚 5x 5x 挺舉70kg (rest = 3min) + 5x 3x 90%1RM (蹲舉/握推 rest = 3min)

9/9 2x 50min V2

9/10 午 5x 15sec 滾筒低阻力衝刺 (14sec > 210rpm)
9/10 晚 (過度疲勞，原訂重量訓練無法執行)
9/11 2x 50min V2
9/12 3x 15sec 滾筒低阻力衝刺 (14sec > 220rpm) (無data)
9/13 與白家銘做速耐力訓練 (5x 上坡衝刺150min，嘗試超越) (練習車無data)
9/14 2x 50min V2

9/15 (午) 基礎耐力檢測 (晚) 力量耐力
9/16 快速耐力
9/17 全休
9/18 (晨) 2x 1hr V2 (午) 快速耐力
9/19 公路緩和騎乘20min
9/20 速度 & 定點起跑技術訓練

9/21 (午) 快速耐力 (晚) 最大力量
9/22 公路緩和騎乘1hr
9/23 力量耐力
9/24 全休

9/25 公路緩和騎乘2hr

9/26 北海岸20km公路計時賽 (平均功率224W，平均心跳188bpm)


比賽前五日計畫：

9/27 全休

9/28 速度
9/29 力量耐力
9/30 全休
10/1 全休 & 移動

10/2~4 新竹比賽

10/2
[爭先賽]
200m 助跑計時：11.269s 排位第八 (與第一順位差距0.8s以內)
實戰第一輪：對戰第五順位 (10.864s)
先行，剩餘一圈300m發動攻擊，最後直道30m被追回超越，敗
實戰敗部復活 (3取1)：做斷層掩護隊友，第二名，未晉級

10/3

[團隊競速]
負責第二順位
1接2交接失誤再加速，最後1/4圈衰退再導致2接3失誤
最終成績較去年慢約三秒(1:10:6X)，第五名未晉級

[競輪]

預賽：七人，取前二晉級準決賽，倒數第二
敗部：八人，取前三晉級準決賽，發動攻擊被追回，未晉級

10/4
[爭先賽]
200m 助跑計時：11.631s 排位第八 (與第一順位差距0.8s)
實戰第一輪：對戰第一順位 (10.840s)
先行，剩餘一圈半500m發動攻擊，最後1/4圈被追回超越，敗

Posture and Form (2)

Training Log August 2010

8/2

Intervals: 1min x5, 1min rest inbetween. Origionally planed to do 8 or 10 reps as a set, but I forgot to use my favorite Sistux chamois cream and me crouch started to burn :(

No significant sensations in the legs. Just wanted to prevent any chance of abrasion so as not to interfere with the up-coming trainings.


8/3

2hr morning ride mid intensity-tempo (2 laps around national road race course), with several sub-maximum "long sprints" (seated, above pursuit efforts and held for a minute or slightly over). Also practiced starts (60~70% of my all-out kilo start).


8/5

Recon training. The Sunday TT course turned out to be pretty ideal: out and back, pretty much all flat route along a river enbankment, not much traffic; and I found a reasonable race pace (and gearing) on the way back... but interuped by a wrong turn.

The total racing distance is 26km and a bit. Hopefully no wind. Wanted to get inside 40 minutes... prabably acceptable on a road bike with doun-tube shifters? Although I'd be using borrowed 4-spoke carbon wheels and a "pseudo" TT position. But the sweat's gonna make the top bars slippery.

My saddle needs to get dialed-in before tomorrow, just a minor tweak (within 3mm). Probably recon training again?


8/6

Recon training again, but only did 1/3 of the race distance because I've bruised my forearms. Also found that the course is acutually a little bit of ascent going out... but pacing and gearing would be no problem. With (borrowed) racing wheels I think 27km should take me about 47 minutes. Anything under 45 would be quite satisfying.

The saddle is almost done. Only need to ride the rollers tomorrow to address my pedaling motion (still not silky-smooth to say the least). But discomforts in the hip joint is gone.

Gonna repack my front hub tonight!


8/7

Rode 30min on the rollers. Big bummer... had to pass the race tomorrow for some reason.


8/10

"Training" is coming to an end now... no more reason to keep riding before boot camp. Did a 1400m run today (6 minutes and a bit); I heard that the standards in the military is like you'll get a pretty good score for 3000 meters if you get under 13 minutes.

Running exposed numerous weak spots in my core muscle group.

Training log July 2010

7/1 & 7/2

5 hr low intensity (moderate 40k climb).

Went to 清泉 (Ching-Chuan, clarity springs) in Hsinchu county. It was a route along the pretty valley of a creek. Went down to the river bed to fill my water supply and get natural cold water spa for FREE!

It's a pity I forgot to take a photo with my phone... but the camera sucks anyway.


7/7

Rode about 100 back home along with a guy of the Giant Asia Raing team. Moderate intensity. Real strong head wind... not fun. Even more "not fun", after getting home, I got the e-mail noting that I'd flunked out. No more school, at last?


7/15

1.5-HR morning ride, mid intensity, small (but a little bit steep) climb about 1k. This ain't gonna be a "training" log is it...


7/18

1.5-HR very low intensity, hill climb afterwards (Chung-Tai Rd)


7/21

1.5 hr morning ride (two laps tempo around last year's National Road Race course)


7/22

morning ride 30min+ @ near LT heart rate (can't say for sure really, 'cause originally I wanted to do a 20-min LT test, but my HRM wasn't functioning properly in the first 5 or 10 minutes)

"Criterium" mode around a small park near my home :)


7/24

3hr morning ride, mid-high to high intensity (3 laps around national RR route)


7/25

2hr morning ride, low to mid intensity, with occasional sprints. Neck and torso a bit fatigued to do decent training, but legs are good.


7/26

LT testing in the morning, failed (pushed the chrono button instead of "training time", so no data was recorded... damn)

Heart rate down to around 70~85 after dinner (and a 30-min nap in the afternoon)


7/27

rained all day... used roller to do some easy training, target zone 100~140 (zone 3?): training time 1hr06'26, Tin 55'48, avg 136, max 147. Not bad for some first-attempt HR control?

My right heel seems to drop down a bit. Might be time to check the toe-in setup for my cleat.


7/28

Roller in the morning. Warm up about 15 minutes, and then work at training zone 170~180bpm... ended up average 176, max 185. Total training time: 16'59.

There's a club race coming 8th August; a 27km time trial. I think I'll need to be able to sustain above 170 for 40 minutes in order to get a good race simulation. The national RR course would serve as quite a good option for aerobic interval training: 7 minutes of hill climb per lap.

And finally, I was able to ride no-hands on the rollers! :D

(evening) 1.5 hours after dinner, roller 35 minutes easy. Tried hands off, swinging around and other balancing drills. My quads are loosened up, but glutes still a bit tight.

It's strange since I have not felt the fatigue in the quads for some time. And it happened this morning, while I was pedaling larger gear in the drops. You'd expect one to use more his glutes and hamstrings in this position, don't you?

The weather forecast says it still rains tomorrow.

7/29

PB for a 2km hill climb: 6'21 (elevation 117m, avg. gradient 5~6%)

Previous record was like 7'25 or something set about a week ago, but not exactly under TT condition, just setting a time standard. Originally I just wanted to get inside seven minutes before boot camp (6'30 might be superb).... so to get a 6'21 was outstanding.

7/30

Recovery ride 2Hr in the morning, roller easy 1Hr in the evening.

Posture and form

(Originally written on May 15)

Last Friday I took a late night walk in a park near where we live back home, trying to clear some thoughts in my mind and have a think about what I'd do in the future. Ended up not thinking about those stuff at all. Instead, my attentions turned to the way I walked.

Yup, you have to pay attention to the movements when you walk.

Back when I first started cycling, I didn't pay much attention to my pedaling style. In fact, even long after acquiring a pair of Shimano shoes and PD1056 pedals, I still wasn't fully utilizing the powerful system to it's full benefit. Now I know how to really pedal in circles. But back then, every stroke was forwards and downwards. Stomping as they call it.

Soon enough I started to develop regular cramping in my calf and thighs, particularly quads. Also, from those repeatedly sustained injuries, my calf muscles and Achilles tendons became tight, restricting the range of motions in my heels.

Walking bare-footed on hard grounds gives you a chance to get a good extension/stretch in the calf muscles. As shown below, in the typical designs of modern athletic shoes, the front of the sole has an slight arc. This design promotes quick forward shifting of one's body mass, and also helps the weight transition in running. But in daily exercises, especially in walking, this feature kind of lower the extent of your calf muscles (gastrocnemius and soleus) being stretched.

As noted in the above picture, walking in the common athletic shoes would probably result in your ankle look a bit like this. (The original drawing however has nothing to do with this topic. These are just convenient images found by Google... I've linked them back to the source pages and hopefully they won't sue me for the usage.)

On the contrary, walking bare-footed would get your hind-foot develop an heel angle like the above Egyptian. 

So then after walking for like half an hour, I felt a bit more range in my ankles' movement. Now that's a good sign.

And surprisingly, in the massage afterwards, I found... this.

 

It was the first time in a long period that I was able to get my calf muscles totally relaxed and softened up. That was probably due to my walking bare-footed, which effectively acted like a series of PNF stretching (with the eccentric contraction of the calf muscles in the hind leg every time when you've stepped out your front foot). Doing massage only wouldn't be of this much use.

And another isteresting fact is, with the complete relaxation of the calf muscles, I was able to locate an old wound caused by cramping. Apart from the different touch, you can even visually point out the whereabouts (as shown in the above enhanced photo) of the problematic tissue. A place with particullarly tought miscles and had cramped in neumerous occations in the past two or three years.