| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | Week 1-5: The actual start was on 20.10.2014 with mix of EoS/Fitstar workouts, endurance rides on Saturdays, v.d.Linde rides on Sundays and AA-phase weight trainigs, R&R week in between, with finalle 3-days at Amalfi climbs | |||||||||||||||||||||
2 | Date | W | Type | Mon | Tues | Wed | Thurs | Fri | Sat | Sun | Comments | |||||||||||
3 | 11/24 | 6 | Get the Base (Easy, trip to JO, Lans parents are visiting) | Mo: Yoga Ev: ride to Neolite | Mo: Easy run, Yoga | Ev: EoS | Mo: Easy run | x | Mo: 145 Endurance with Ion-Lee | x | Recovery week | |||||||||||
4 | 12/1 | 7 | Mo: Yoga | Mo: Run + 3x3 hills | x | x | Ev: EoS | Ev: Brabantse Pijl 100 km | Ev: EoS + CC | Went to JO on Tues, no sleep, lots of beer. After hills pain everywhere | ||||||||||||
5 | 12/8 | 8 | Mo: Yoga | Mo: Run + 3x3 hills Ev: AA | Ev: EoS + FitStar | Ev: GCN15 + AA | Mo: Yoga | 145 Leudaltocht Endurance with JC | Achelse Kluis - 5 min@300W with R | Achelse Kluis was a highlight of fantastic week - stayed with Roberto and soloed 1/3 of the lap | ||||||||||||
6 | 12/15 | 9 | Recovery + Portugal 2x4 days training + recovery | Mo: Yoga | Mo: Easy run | Mo: Yoga | Mo: Yoga | Sintra: Tune Up | Sintra: Hills + Cascais with Lan + 20 min 300W | Sintra: Easy to Atlantic Coast and Castelo dos Mouros climb | Fantastic start at Sintra - celarly showed ability to do 300 W for 20 min. Mainly focused on close to FTP efforts for 10-20 min. Fitness: 64 Form: -49 4 days rest in Lisbon and the rest it was ;) Fitness: 58 Form: -5 Lagos started with easy rolling hills, almost enduro ride with Lan, followed by 100 km with local club, where I did most of the work effortlesly @ 270W with one 5 min 350W effort. Fitness: 74, Form - 69 Highlight - climbed Monchique on the last day with 270W for 30 min Developed cramps at the end of the week, but rolled/ride them away. FPT test results: 1 min - 464 Watt 5 min - 346 Watt 20 min - failed at 280 Watt after 8:37 :( | |||||||||||
7 | 12/22 | 10 | Sintra: 20 min @ 270W + 10 min @ 300 W climbs | x - Lisbon | x - Lisbon | x - Lisbon | x - Lisbon | Lagos: 90 km rolling hills | Lagos: Sunday ride with local club | |||||||||||||
8 | 12/29 | 11 | Lagos: clockwise Monchique | Lagos: ccw Monchique | x - Lagos | x - back home | XC recovery ride | x | FTP - faild at the 20 min step | |||||||||||||
9 | 1/5 | 12 | w1-3: SS-to-Threshold transition + Developing Speed 2W - work 1W - recovery | x | Mo: Yoga Ev: FTP 477 | 353 | 282 | Mo: Yoga Ev: Violator+ FitStar | Mo: Yoga Ev: The Rookie + MT 1 set | Mo: Yoga | Mo: x Ev: EoS | Temp-W2 with Roberto, 80 km, 2:42:00 | Tu and Th: SS and FTP work Weekend: Long Temp/SS rides with Roberto. Idea was to do it both Sat and Sun, but the weather had other plans Sufferfest in use: 1 x Blender - 1h 40 min, up to 10 min intervals in the SS-Th mode - awesome exersice 1 x The Rookie - 54 min, 3 x 10 min intervals in the SS-Th mode - too many pace changing, but if do it as 3x10 at FTP - can be nice 1 x Violator - 68 min, 64 x sprints 05, 10, 15 sec (110+ rpm) - sprints just dont work on Tacx 1 x HHnF - 75 min, great 2x20 min workout 3 x EoS - this one is always good for any occasion 3 x FitStar - this one is always good for any occasion, in particular with EoS combo The plan was for 3 weeks work, but I've caught flu in the beginning of week 3 so stopped this microcycle. On the bright side - I will get in sync with Roberto's training plan The last week suffered from terible spasms in my legs and as far as I can tell it is quite nasty set of trigger points... Massage proved that most of them are in the calfs - hardly can touch them, but most spasms are in the upper legs, where few TPs can be found as well. | |||||||||||
10 | 1/12 | 13 | Mo: Yoga | Mo: Yoga Ev: Blender + MT | Mo: Yoga Ev: EoS+ FitStar | Mo: Run Ev: Hell hath no fury + MT | Mo: Yoga | 3x20@SS (275 W) with Roberto, 93 km | Mo: 30 min in the rain Ev: EoS + FitStar | |||||||||||||
11 | 1/19 | 14 | Mo: Yoga | x - Flu | x - Flu | x - TP-spasms | x - TP-spasms. Tried wrking them out with a sport massage | x - TP-spasms + Foam Roller massage | x - TP-spasms + Foam Roller massage | |||||||||||||
12 | 1/26 | 15 | w4-7 SS-FTP work 3W - work 1W - recovery | Mo: Yoga | Mo: Yoga Ev: The Rookie | Mo: Yoga Ev: EoS + MT | Mo: Yoga Ev: Angels | Mo: Yoga | Temp-W10 with Roberto, 100 km, 2x20@SS + 1hTempo | Temp-W2 with Roberto, 70 km, 2:30:00 | Poor start of the week - the legs don't feel the same after spasmic recovery. In particular pedalling technique is sluggish... Will take it easy first week SS/FTP - weekend rides were OKish Second week is good - strong Hunted and Angels, EoS + CC rocks as usual. Tempo/SS endurance on weekend Third week started with confident HHnF with first 20 min at 310W, the trip to JO was tirering and the Sat/Sun rides were hard Recovery week went ok. On wednesday got a bit of spasms, but massaged them away. Sunday endurance ride went harder than I've though - should do those rides more often | |||||||||||
13 | 2/2 | 16 | Mo: Yoga | Mo: Yoga Ev: The Hunted | Ev: EoS + FitStar | Mo: Run Ev: Angels | Mo: Yoga | 60 min @ SS + Tempo w.Roberto, 110 km | End-W4, 75 km, 240W, w.Roberto | |||||||||||||
14 | 2/9 | 17 | Mo: Yoga | Mo: Run Ev: HHnF | Ev: Outside Cruising + FitStar | x - business trip | x - business trip | LT-W6, 4x10min@FTP + 60min Temp/SS w.Roberto | Lazy Achelse Kluis - 10 min at FTP | |||||||||||||
15 | 2/16 | 18 | Mo: Yoga | Mo: Yoga | Mo: Yoga | Mo: Yoga | Mo: Yoga | End 1H | End 5H | |||||||||||||
16 | 2/23 | 19 | w8-11 VO2max + Volume 3W - work 1W - recovery | Mo: Yoga | Ev: FTP 488 | 360 | 297 | Mo: Yoga Ev: EoS + FitStar | Mo: Yoga Ev: AVDP @ 330W, Z5 | Mo: Yoga | Scherpenheuvel, 165 km endurance ride | Ev: EoS + CC | Tough week - combination of VO2 and volume. VO2 work - OK, Volume work - OK. Threshold work on last saturday went really bad - feel like I need a recovery week. Recovery week went ok, almost no onset of spasm - got some light ones on friday. FTP test ourside is quite different from inside. The choice of road is important. 5 min - nailed, for first 1 min has chosen wrong stretch of the road, 20 min started to fast and was suffering at the end... 300 Watts is with sight i think ;) | |||||||||||
17 | 3/2 | 20 | Mo: Yoga | Mo: Yoga Ev: 9 hammers Z5 | Mo: Yoga Ev: EoS + FitStar | Mo: Yoga Ev: Outside Cruising (2H, End) + MT | Mo: Yoga | Berg & Dal 170 km, 6H, End | Achelse Kluis - 3 laps: 1 breakaway, 1 chasing, 1 surviving, 80 km + 50 km with Lan | |||||||||||||
18 | 3/9 | 21 | Mo: Yoga | Mo: Yoga Ev: Z6 a la carte | Mo: Yoga Ev: Z5 aka AVDP outside | x - trip to Den Haag | Ev: EoS + FitStar | LT-W7, 2x3@Z5 + 2x20@Z4 + 20@SS | Ev: Sufferfest Revolver for cadence | |||||||||||||
19 | 3/16 | 22 | Mo: Yoga | Mo: Yoga | Mo: Yoga Ev: 1h Z1 | Mo: Yoga | Mo: Yoga Ev: EoS light | x | FPT outside: 492 | 381 | 297 | |||||||||||||
20 | 3/23 | 23 | w12-15 - it is all about de Ronde | Mo: Yoga | Mo: Yoga Ev: Down/Under + Z5 intervals | Mo: Yoga Ev: EoS + FitStar | Mo: Yoga | Mo: Yoga | TT Landgraaf: 160 km in 5:30, av.28.9 km/h, was one of the strongest | Mo: Yoga | Landgraaf was good - felt strong, hammerd up the hills, pretty much pulled the group and the last 50 km went solo First B-36 was good - felt so strong that even had to tame myself cause the group was not following RVV was Epic - first 4 hours in the rain, 3x flat tire, av.28.5 kmh, but at the end was cooked, the Oude Kwaremont and Paterberg was barely moving... Italian Job was quite OK given the accumulated fatigue, but it is still quite annoying to be dropped by two Italians on the climbs in Limburg. Was able to stay with them only up to Lorberg and starting from Camerig gave up and was doing my own tempo. Still, collected plenty of PRs ;) And then come the Flu that took me off for 5 days completely The rest of the week was trying to recover, at B-36 was not dominating, but did quite a big share of work. Weekend in Aachen was not that much about strong riding, but still part of the recovery | |||||||||||
21 | 3/30 | 24 | Mo: Yoga | EoS | B-36 first ride of the season | Mo: Yoga | Mo: Yoga | RvV - 240 km | Chasing the RVV | |||||||||||||
22 | 4/6 | 25 | Mo: Yoga | Mo: Run 45 min | Italian Job AGR loop 2, 107 km, 1800 hm | Flu | Flu | Flu | Flu | |||||||||||||
23 | 4/13 | 26 | Flu | Easy with Roberto 73 km | B-36 + 50 km extra | Easy with Roberto 37 km +MT | Mo: Yoga | 80 km Aachen - Eifel, shity legs on the climbs | Aachen - VHV, 140 km, 800 hm, strong in the hills, Z2 the rest | |||||||||||||
24 | 4/20 | 27 | w16 - 18 Crit Racing + Ardennes week | Mo: Yoga | Mo: Yoga Ev: tune up for WVAN, 40 km with Roberto + 6 sprints | Ev: WVAN Gemert, amateurs, 60 km | Mo: Yoga Ev: Z2 + 10 min Over/Under + MT | FitStar: Warm Up + Abs Up + Good Morning + Yoga Easy Flow | VHV Gruppetto, dropped after 40 min, so followed by 2x20min 260 W | Criterium season. WVAN is too fast, I'm forced to race with amateurs and if there is strong wind there is no way I can follow. Survived 5 laps and finished in small group of drop-outs TWC Kempen is OK. Depending on the people participating it is either easy or just challenging enough. Good race to actually compete and not simply try to survive La Gilbert was nice. The lesson lerned is - loose some weight or get 30 Watts on top of Roberto to stay with him on the climbs Rest week was needed after La Gilbert and ASML day went strong followed by comfortable VHV Gruppetto with plenty of shifts in front. | ||||||||||||
25 | 4/27 | 28 | Mo: Yoga Simply Sequenced | Mo: Warm it up, Good Morining, 10 min Abs Ev:TWC Kempen, Easy flow | Mo: Warm it up, Good morning Ev: B-38, Brownian motion, Easy Flow | Mo: WIUP, Greatest Wherewer WO Ev: Easy Flow | Mo: WIUP, Easy Flow | GF La Philippe Gilbert 145 km recon | GF La Philippe Gilbert 87 km | |||||||||||||
26 | 5/4 | 29 | Mo: WIUP, Shoulders and Backbends Ev: Easy Flow rest | Mo: WIUP, Flexible Finiish Ev: Easy Flow rest | Mo: WIUP, 7 min WO Ev: Simply Sequenced rest | Mo: WIUP, Shoulders and Arms Ev: Flexible finish rest | Mo: Fit Yoga Ev: Fit Yoga rest | ASML Bike day | VHV Gruppetto, went very well, no wind, worked a lot in front | |||||||||||||
27 | 5/11 | 30 | w19 - 21 Crit Racing | Mo: Fit Yoga Ev: Fit Yoga | Mo: FitStar Ev: TWC Kempen | Mo: Fit Yoga Ev: B-36 with lots of work in front including 20 min at SS at the end | Mo: FitStar Ev: Fit Yoga | Mo: FitStar Ev: Fit Yoga | La Fleche Wallone, 176 km, 3300 hm | Mo: Fit Yoga Ev: Easy ride with Lan, 36 km | La Fleche was a bitch and my back was killing me... The Omloop der Kempen Block ... I've learned on time that I should focus more on core and that eventually was a correct bet... Not the best in terms of power, but confident on the bike, on ease with speed, sharp in the corners... Finished with sprinters group, but was too late to get into good position at the last corner and was far from any reasonable contention... 16's to be precise... The Crit was followed by 3 days of nasty flu. The focus shifted more on SS training, since B-38 does quite good job at training racing conditions, while power at FTP is not growing and that is kind of sad 3x60 min @ SS with Roberto was very tough and, to be honest, I was far from hitting what should really be my SS | |||||||||||
28 | 5/18 | 31 | Mo: Fit Yoga Ev: Fit Yoga | Mo: FitStar Ev: FitStar | Mo: FitStar Ev: B-38 | Mo: FitStar Ev: Fit Yoga | Mo: Fit Yoga Ev: Fit Yoga | Mo: Wake up ride Ev: OdK criterium | Mo: Fit Yoga Ev: Fit Yoga Flu | |||||||||||||
29 | 5/25 | 32 | Fit Yoga, Flu | Fit Yoga, Flu | Mo: Fit Yoga Ev: B-36 easy | Mo: Fit Yoga Ev: 2x20@Z4 | Fit Yoga | Scherpenheuvel, 165 km 3xSS intervals with Roberto | Fit Yoga, rest | |||||||||||||
30 | 6/1 | 33 | w22-25 SS and more Crit Racing | Fit Yoga | Mo: FitStar TWC Kempen | Mo: FitStar Ev: B-38 | Mo: FitStar Ev: 2x40 min @ SS | Fit Yoga | Fit Yoga | Eifel with Roberto: 150 km and 2600 hm, 28 kph | Tough and weird week - Trips to Eifel and SS traning went good, but both crits ended in DNF... Gruppetto Veldhoven happend without leggs As a result scheduled the rest week | |||||||||||
31 | 6/8 | 34 | Fit Yoga | Fit Yoga | Over/Under | Fit Yoga | Fit Yoga | Eifel: FTP | Eifel: FTP | |||||||||||||
32 | 6/15 | 35 | rest | rest | 40 min at SS | rest | rest | rest | Gruppetto Veldhoven | |||||||||||||
33 | 6/22 | 36 | rest | Ronde Hapert | rest | rest | Acht van Bladel | rest | rest | |||||||||||||
34 | 6/29 | 37 | rest | rest | rest | rest | rest | Endurance 120 km | Endurance 90 km with Roberto #mdd29 day | |||||||||||||
35 | 7/6 | 38 | Fit Yoga | Run, 8 km AA | Fit Yoga | 2x20 at SS | Fit Yoga | End: 4H, 120 km | Fit Yoga AA | |||||||||||||
36 | 7/13 | 39 | Fit Yoga | Lisa is born | Fit Yoga | Fit Yoga AA | Fit Star | 3x10 min at 250 W | no sleep | |||||||||||||
37 | 7/20 | 40 | no sleep | no sleep | Fit Yoga | Fit Yoga | Easy spin: 2H | Fit Yoga | Fit Yoga | |||||||||||||
38 | 7/27 | 41 | Fit Yoga | Fit Star AA | 4x10 min @ Z4 | Fit Yoga | 4 x 10 min @ Z4 | 2.5 x 20 min @ SS | 2 x 20 min @ SS | |||||||||||||
39 | 8/3 | 42 | Fit Yoga | Fit Star AA | 2 x 20 min @ SS | 2 x 20 min @ SS | Fit Star | 3 x 20 min @ SS | VHV Gruppetto - mortals | |||||||||||||
40 | 8/10 | 43 | Fit Yoga | Fit Star | Z1 - 1H | Fit Star | Fit Yoga | Power Profile: 483 | 337 | 280 | ||||||||||||||
41 | 8/17 | 44 | ||||||||||||||||||||
42 | 8/24 | 45 | ||||||||||||||||||||
43 | 8/31 | 46 | ||||||||||||||||||||
44 | 9/7 | 47 | ||||||||||||||||||||
45 | ||||||||||||||||||||||
46 | ||||||||||||||||||||||
47 | ||||||||||||||||||||||
48 | ||||||||||||||||||||||
49 | ||||||||||||||||||||||
50 | ||||||||||||||||||||||
51 | ||||||||||||||||||||||
52 | ||||||||||||||||||||||
53 | ||||||||||||||||||||||
54 | ||||||||||||||||||||||
55 | ||||||||||||||||||||||
56 | ||||||||||||||||||||||
57 | ||||||||||||||||||||||
58 | ||||||||||||||||||||||
59 | ||||||||||||||||||||||
60 | ||||||||||||||||||||||
61 | ||||||||||||||||||||||
62 | ||||||||||||||||||||||
63 | ||||||||||||||||||||||
64 | ||||||||||||||||||||||
65 | ||||||||||||||||||||||
66 | ||||||||||||||||||||||
67 | ||||||||||||||||||||||
68 | ||||||||||||||||||||||
69 | ||||||||||||||||||||||
70 | ||||||||||||||||||||||
71 | ||||||||||||||||||||||
72 | ||||||||||||||||||||||
73 | ||||||||||||||||||||||
74 | ||||||||||||||||||||||
75 | ||||||||||||||||||||||
76 | ||||||||||||||||||||||
77 | ||||||||||||||||||||||
78 | ||||||||||||||||||||||
79 | ||||||||||||||||||||||
80 | ||||||||||||||||||||||
81 | ||||||||||||||||||||||
82 | ||||||||||||||||||||||
83 | ||||||||||||||||||||||
84 | ||||||||||||||||||||||
85 | ||||||||||||||||||||||
86 | ||||||||||||||||||||||
87 | ||||||||||||||||||||||
88 | ||||||||||||||||||||||
89 | ||||||||||||||||||||||
90 | ||||||||||||||||||||||
91 | ||||||||||||||||||||||
92 | ||||||||||||||||||||||
93 | ||||||||||||||||||||||
94 | ||||||||||||||||||||||
95 | ||||||||||||||||||||||
96 | ||||||||||||||||||||||
97 | ||||||||||||||||||||||
98 | ||||||||||||||||||||||
99 | ||||||||||||||||||||||
100 | ||||||||||||||||||||||