discipline

There maybe no “I” in “team”, but there are 3 in “discipline”. It's all about me, me, me. When the weather is bad. When there are no races on the horizon. When there is no-one to gauge your fitness against. It takes discipline to train and train well.

A plan is essential in the winter. I'm trying to do some strength training twice a week. Build endurance with snow shoeing and swimming. And bike specific work on the rollers.

So far so good. I'm enjoying the training. I can feel myself getting stronger. Keep the discipline now and I'll be raring to go in the spring.

Wednesday's training:

1.Snow shoveling (30 mins)

2.Gym – circuit training no.5 – focus on legs, core and upper body

• stepping machine level 20 × 10 mins

• leg press 120kg x 20, 127 kg x 15, 134 kg x 15
• chest press 32 kg x 15 (3 sets)
• back extensions x 25 (3 sets)
• leg curl 54 kg x 15 (3 sets)
• sit ups L2 × 40, x 20, x 20
• shoulder press 14 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 35 mins
• warm down x 5 mins

Total: 50 mins