I'm not a big fan of long sessions on the rollers. I believe you can get all the work you need done in 40 to 50 mins. Longer than this is time better spent doing more interesting cross training.
I did a longer session today though. Just for the hell of it. Supported by the wonderful Propellerheads. Even my dad likes this one!
Sunday's training:
Rollers: Ride to the music - Propellerheads decksanddrumsandrockandroll
•warm up – build to 150 HR x 10 mins
•150 HR x 75 mins
•warm down x 5 mins
Total: 90 mins
You can't hide!
Oh no! Still you can't imagine lonely!
Saturday's training:
Rollers: Ride to the music - LCD Soundsystem's 45:33
•warm up – build to 150 HR x 10 mins
•150 HR x 40 mins
•warm down x 5 mins
Total: 55 mins
A few years ago I really focussed on weight training in the winter. 3 or 4 sessions a week. Mostly free weights. Reducing the reps. Increasing the load. Serious body building stuff!
This winter I'm looking for a more general strength gain. Trying to focus on all muscle groups. Going heavier gradually but keeping the reps high.
I'm at the maximum weight for the leg press and leg extension machines so I'm thinking of stepping up to free weights next week.
Today I had a free hour, so I made my third visit to the gym this week.
Back on the rollers after a day off yesterday, I did my weekly "intensive" session. Just one a week of these babies!
Compared to last time the heart rate responds better.
At 50 kmph for Snowden, the HR is 155. For Sky Starts Falling it's right up there at 170 HR.
For the criss cross intervals I lock onto 60 kmph / 30 kmph for the on / off interval. Intervals no.5 and no. 6 really hurt!
Spent a few hours this afternoon playing in the snow with Luke.
And some "Setsubun" fun....
Friday's training:
1. Snow shoveling (1 h)
2.Gym – circuit training no.8-
•stepping machine level 20 × 10 mins
•leg press 141 kg x 15 (3 sets)
•back extensions x 25 (3 sets)
•chest press 32 kg x 15, 39 kg x 10 (2 sets)
•leg curl 64 kg x 12, 68 kg x 10 (2 sets)
•latt pull down 36 kg x 12, 41 kg x10 (2 sets)
•rotary torso 27 kg x 20 (3 sets L/R)
•leg extension 68 kg x 12, 73 kg x 12, 77 kg x 12
•shoulder press 23 kg x 10 (3 sets)
•stepping machine level 20 × 10 mins
•stretch
Total: 1h
3. Rollers – ride to the music - Doves
Some cities:
1. "Some Cities" 40 kmph / 3:22
2. "Black and White Town" 45 kmph / 4:15
3. "Almost Forgot Myself" 48 kmph / 4:42
4. "Snowden" 50 kmph / 4:12
5. "The Storm" 52 kmph / 4:52
6. "Walk in Fire" 54 kmph / 5:34
7. "Sky Starts Falling" 56 kmph / 4:11
Last Broadcast:
1. "Words" 140 ~ 170 HR criss cross / 5:42
2. "There Goes the Fear" 140 ~ 170 HR criss cross / 6:54
3. "M62 Song" warm down / 3:48
4. "Where We're Calling From" warm down / 1:24
Total: 45 mins
I went to the Tokyo Metropolitan Gymnasium after a long absence yesterday. The recent training raises load. It is done inspire by Andy! I challenge 100 kg of Leg Press next time!?
Thursday's training:
Bicycle 30×2set
Frog Kick (30+Beating10+10)x2set
Bulgarian Squat 12.5kgx(20+Shake10)x2set
One Leg Calf Raise 30×2set
Arnold Press 8kgx21,16
Leg Raise 30×2set
Back Extension 30×2set
Chest Press 59kgx23,12,10,50kgx17
Lat Pull Down 38.5kgx25,16
Lo-Row 61kgx16,15
Leg Press 82kgx21,91kgx22
Total: 50 mins
Cross Trainer 65 mins
My aim for this winter was to swim once a week. These last few weeks I've been twice on Tuesday and Thursday. These swim sessions compliment Monday and Wednesday's strength training very well.
There are so many benefits of swimming. As cardiovascular training goes it's great training for getting oxygen into and then around the body.
Breathing technique too. The all important rhythm of going down and coming up for air ...
Thursday's training:
Swim 25 m x 120 laps (3 km)
I commuted by a bicycle after a long absence yesterday. It was overtaken a lot by a cross bike and a mountain bike. All are fast! There are weight loss and improvement of stamina and output, a lot of doing it. がんばるじょんのび in February.
Tuesday's training:
Bicycle commuting(15kmx2)
Slow Jogging(80 mins)
These days I've been visiting the gym twice a week on Monday and Wednesday. Each time focussing on a full body workout. Use my time effectively. In and out in about an hour.
I'm gradually increasing the weight on the leg work. A decent warm up, warm down and stretch means I feel fine afterwards.
On the rollers tonight I was in a blizzard. It took a while to warm up, to get the gloves off and get the heart rate up. I used the wonderful Dinosaur Jr to pick me up and get me in the zone.
Later on
I will find you
Not too strong
Not inspired
I've been holding off so long
Can't admit that I was wrong
I've been stung when I've been weak
In the end I disappear.....
Wednesday's training:
1.Gym – circuit training no.7 - a little heavier on the legs
•stepping machine level 20 × 10 mins
•leg press 141 kg x 15 (3 sets)
•back extensions x 25 (3 sets)
•chest press 32 kg x 15 (3 sets)
•leg extension 64 kg x 15 (3 sets)
•shoulder press 18 kg x 12 (3 sets)
•rear delta 23 kg x 12 (3 sets)
•pectoral fly 27 kg x 15 (3 sets)
•leg curl 59 kg x 15 (3 sets)
•stepping machine level 20 × 10 mins
•stretch
Total: 1h
2. Rollers
•warm up – build to 150 HR x 10 mins
•150 HR x 40 mins
•warm down x 5 mins
Total: 55 mins
I was going to go to the gym on Monday, but was over. I have just slept when I arrived at the house because I was tired. So I did がんばったじょんのび on Tuesday. "Gambatte Gambatte Asobi!"
Monday: rest day
Tuesday's training:
Bicycle 30x2set
Frog Kick (30+Beating10+10)x2set
Bulgarian Squat 10kgx(20+Shake10),(20+Shake20)
Leg Raise 30,30
Back Extension with 3kg Ball 20,26
Arnold Press 6kgx26,7kgx17
Hip Joint Rotation 30x2set
Chest Press 50kgx22,12,21
Lat Pull Down 41kgx23,16,15
One Leg Calf Raise 30x2set
Leg Press 85.5kgx26,94.5kgx13
Total: 55 mins
Stair Master 80 mins(60steps/1min:159W)
Swim 15 mins(crawl)
In Kashiwazaki the one place you can sometimes ride in winter is the coast road. Driving up the coast today was the first time I've seen asphalt in a while!
The coast has had its fare share of snow this year. The wind and snow come straight off the Japan Sea. I certainly wouldn't fancy riding my bike today!
And to swim in that!? You'd have to be crazy!
Indoor training is the way to go!
Tuesday's training:
1.Snow shoveling (30 mins)
2. Swim
25m x 140 laps (3.5 km)
3. Rollers
•warm up – build to 150 HR x 10 mins
•150 HR x 40 mins
•warm down x 5 mins
Total: 55 mins
Some people set their rollers up infront of the TV. Watching the early morning news, TDF stages or the latest sufferfest videos. I have mine in the garage. The wind and snow blowing in my face. Delphic fading in quietly.....
Monday's training:
1.Snow shoveling (30 mins)
2.Gym – circuit training no.6 – focus on legs and upper body
•stepping machine level 20 × 10 mins
•leg press 134 kg x 15 (2 sets), 141 kg x 15
•chest press 32 kg x 15 (3 sets)
•leg curl 54 kg x 15 (2 sets), 59 kg x 15
•lat pull down 32 kg x 15 (2 sets)
•rear delta 23 kg x 10 (3 sets)
•pectoral fly 27 kg x 15 (3 sets)
•leg extension 59 kg x 15 (3 sets)
•stepping machine level 20 × 10 mins
•stretch
Total: 1h
3. Rollers
•warm up – build to 150 HR x 10 mins
•150 HR x 40 mins
•warm down x 5 mins
Total: 55 mins
