Jumat, 30 September 2011
Frustrating, but moving forward!
Did some plyometrics this morning (Box Jumps, Split Jumping Box Squats and Calf Raises) to accompany my 5 lots of 1000m sprints I did on the Wattbike yesterday.
Next week I will try and get some double sessions in, and start building my fitness up back to where it was! I might even be able to get out on the bike this weekend! (fingers crossed!)
Jon
Next week I will try and get some double sessions in, and start building my fitness up back to where it was! I might even be able to get out on the bike this weekend! (fingers crossed!)
Jon
Selasa, 27 September 2011
Personal Season Review (2011)
Personal Season Review
Events
British Indoor Championships (Relay)
Birmingham Club Meeting (Cat 2)
London Inline Marathon (Senior Men, Elite)
FISS Race Tatem Park (Cat 1)
Birmingham Club Meeting (Cat 1)
Birmingham Club Meeting (Cat 2)
London Inline Marathon (Senior Men, Elite)
FISS Race Tatem Park (Cat 1)
Birmingham Club Meeting (Cat 1)
British Indoor Championships (Relay)
Ahhh this was my first race back after nearly 4 years out! In terms of physical preparation there was none, Errol and I were entered to just do what we could do! And despite tripping over my own feet whilst watching Errol for a relay exchange, it actually went pretty well. Change overs were smooth and we didn’t get lapped, my 100mm wheels weren’t helpful but It was a nice event to use to get back into the sport!
Birmingham Club Meeting (Cat 2)
My first race outdoors was quite exciting, having anticipated being put into category 2 I felt I needed to go and prove myself fitness-wise. My tactics were to hit the front, and hit it hard – not great for my results (as I got two 2nd places and a 1st) as I could of easily have won all 3 races if I had sat in the pack to conserve energy, but that wasn’t where I wanted to be!
My first race outdoors was quite exciting, having anticipated being put into category 2 I felt I needed to go and prove myself fitness-wise. My tactics were to hit the front, and hit it hard – not great for my results (as I got two 2nd places and a 1st) as I could of easily have won all 3 races if I had sat in the pack to conserve energy, but that wasn’t where I wanted to be!
London Inline Marathon (Senior Men, Elite)
Right. I started this race well, keeping with the pack for the first two laps and then I was unlucky enough to get my wheel caught in a crack in the floor and come down straight on my knee. I slowly made my way back to the start, got patched up and then decided to finish the race (I guess I had something to prove and wanted to finish the distance!) I eventually did in a time that was almost identical to my last marathon before I stopped skating! That made me happy in that if I hadn’t had fallen I would have had a new PB on my hands!
FISS Race Tatem Park (Cat 1)
Well this was my first race back after falling and I was trying a taper down preparation, and didn’t really do to much leading up to the race – this turned out to be the wrong thing, and my legs felt heavy and stiff and I didn’t race well at all! It took 3 races for my legs to loosen up (got 5th in the 10,000m!) and then Harry, Rob and I won the relay – frustrating, but I learnt a valuable piece of information about my body! So for that it was a good days racing!
Birmingham Club Meeting (Cat 1)
The last race of the season was fairly decent, a wet 5k in which my only set of wheels did not grip to – leading to an 8th place finish, a 2k which on a dry track was my best, 6th place but could have been higher had I timed my sprint better and have more faith in my legs! Also the 2nd time I have ever lunged for the line (the first being the cadet boys half marathon British Championship, in which that lunge stopped Matt Wate making a clean sweep of all the championships! – shame I fell after the line!) and then a 1k sprint which my tactics were wrong and I left myself to far down the pack to make an impact. Great day for several improvements, can’t wait for an injury free season in 2012 of both cycle and skating racing!
Goals to be completed this season
1. To be competitive in UK events (by end of 2011) GOAL COMPLETE
I feel I did achieve this, considering I missed champs through injury and had few races to test myself. I started by being well off the pace in Cat 1, but eventually was up there and pushing for higher places as shown in my 2k race in Birmingham and my 5th place in the 10k in London (not forgetting I medalled in Cat 2! and finished a marathon after falling) so yes, my first goal of being competitive in UK racing has been achieved, making 2011 a success!
2012 Goals
Necessary Goal: A medal in Cat 1
Bonus Goal: Achieve a 1st place medal in Cat 1
Bonus Goal: Achieve a 1st place medal in Cat 1
Jon
Shattered!
Well last night I got a very light skate in, mainly due to trying out the Fusion Sport Smartspeed Timing Gates with the South Woodham Skaters. It went really well, and the level of competition it intices is incredible - everyone beat there times after several goes, it also showcased how much quicker the TT start is compared to a regular start!
This morning I did a 30 minute cycle, did about 18,000m. Then did some testing in my Applied Physiology class and had to try and cycle as far as I could in 15 minutes: did just over 10k - so 45 minutes of exercise for the legs today, great for rebuilding my fitness up after this cold business (which is still lingering!)
Jon
This morning I did a 30 minute cycle, did about 18,000m. Then did some testing in my Applied Physiology class and had to try and cycle as far as I could in 15 minutes: did just over 10k - so 45 minutes of exercise for the legs today, great for rebuilding my fitness up after this cold business (which is still lingering!)
Jon
Senin, 26 September 2011
Damn cold has made me lose weight!
Well here are the results of this mornings body fat analysis:
As you can see, over having 5 days off ill in the 12 days since taking the previous test, I have managed to lose 1.5% lean muscle (3.9 kg) and gain 1.5% body fat. You probably would notice anything by looking at me, but deep down there have been changes! its amazing what illness can do!
All I can do is go for a light skate tonight and then increase my training back up to what it was... a minor set back, but I'm glad i'm feeling better and only missing days off training, rather than weeks!
Jon
Athlete Physiological Measurements (Body Fat) | |||||||
Date | Fat (%) | Fat Weight (kg) | Lean Muscle (%) | Lean Muscle (kg) | Total B.W (kg) | Est. BMR (Kcal) | Est. Req. (Kcal) |
14/09/2011 | 8 | 6.6 | 92 | 75.4 | 82 | 2278 | 3873 |
26/09/2011 | 9.5 | 7.5 | 90.5 | 71.5 | 79 | 2170 | 3689 |
As you can see, over having 5 days off ill in the 12 days since taking the previous test, I have managed to lose 1.5% lean muscle (3.9 kg) and gain 1.5% body fat. You probably would notice anything by looking at me, but deep down there have been changes! its amazing what illness can do!
All I can do is go for a light skate tonight and then increase my training back up to what it was... a minor set back, but I'm glad i'm feeling better and only missing days off training, rather than weeks!
Jon
Sabtu, 24 September 2011
Maverick Viñales vs Nico Terol MotoGP 125cc French GP 2011
Maverick Viñales vs Nico Terol MotoGP 125cc French GP 2011http://idrivewaytoofast.tumblr.com/ http://idrivetoofast.blogspot.com/
Maverick Viñales: Future champion in the making. Kid is only 16 and will be a MotoGP champion in the future. I guarantee it!
I am now on Twitter!
For those who read my blog, and are on Twitter here is my add: @morrisonjon
Still struggling with a cold, hopefully Monday i'll be better to train!
Jon
Still struggling with a cold, hopefully Monday i'll be better to train!
Jon
Rabu, 21 September 2011
Beaten by the cold...
Well, the cold has pretty much set in, fantastic.
Under the advice of my esteemed colleague, Mr Greg Deacon I will put my training on hold for 2 - 3 days, simply because:
Jon
Under the advice of my esteemed colleague, Mr Greg Deacon I will put my training on hold for 2 - 3 days, simply because:
- Training whilst ill will affect the intensity of how I train, leading to a poorer quality session.
- My recovery will be imparied, affecting the amount I can train if aim for 2 sessions a day.
- Training temporily weakens the immune system, if I train with a cold i'll have a less chance of getting rid of it, and prolong the time I am ill and can't train properly.
- 3 days off training, is far better than 3 weeks of poor training.
Jon
Great picture from the weekend's racing!
Michal Roman of Birmingham Wheels, Myself and Errol Spence on the line (2000m, Cat 1)
Jon
An athletes favourite friend - the cold! :(
Here are the results from yesterday's Wattbike session:
I was absolutely dead, a lot more than when I did it the previous time. My guess would be I was still a little fatigued from Sunday's racing or (as what I have found today!) that I have picked up a little cold.
Today's session was a little rowing, then on the bench - but still felt tired, as I am typing this I am beginning to get a sore throat, which cold be why I have felt drained the last couple of days! Still, I did beat my last go in terms of distance (just) but failed to produce as much raw power (as seen by the peak watts) - will hopefully see greater improvements once this "cold" has passed!
Jon
WattBike 30 Minute (15k with Sprints) Training Results | ||||||||
Date | Distance | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
6/9/2011 | 19,870m | 782 | 255 | 97 | 146 | 158 | 458.3 | 39.7 |
13/9/2011 | 20,364m | 815 | 265 | 101 | 154 | 160 | 477.4 | 40.7 |
20/9/2011 | 20,421m | 806 | 269 | 100 | 150 | 167 | 484.5 | 40.8 |
I was absolutely dead, a lot more than when I did it the previous time. My guess would be I was still a little fatigued from Sunday's racing or (as what I have found today!) that I have picked up a little cold.
Today's session was a little rowing, then on the bench - but still felt tired, as I am typing this I am beginning to get a sore throat, which cold be why I have felt drained the last couple of days! Still, I did beat my last go in terms of distance (just) but failed to produce as much raw power (as seen by the peak watts) - will hopefully see greater improvements once this "cold" has passed!
Jon
Selasa, 20 September 2011
Hard hard sesh!
This morning I did my 30 minute sprint interval session, which absolutely destroyed me! not sure if it was my intensity or whether I still needed some recovery, but a good session that tested me - I will need more of those this winter!
Training stats to come!
Jon
Training stats to come!
Jon
Senin, 19 September 2011
Day of reflection!
Well I just did 15 minutes on the bike just to keep my legs ticking over, and as I raced and I have my PGCE class tonight (won't be getting home until 10!!) Today is going to be an easy one!
Well yesterday's event in Birmingham was fairly positive for me and the club! Robert ended the season with a Cat 1 win, Louise raced competitively after moving up a category, Dan won the handicap race and Jordan got 3 firsts!
As for me, well I don't think i have done to badly this year! considering I only competed in 5 events (Indoor champs relay, London Marathon and 3 Club meetings) was injured for the best part of 3 weeks after my fall in the marathon, hardly had any "skate" time this year, having only the Monday club session indoors (which I have now lost!) and have had a good 4 years off skates over my competition - despite this I am up there, maybe not competiting for medals - but keeping with the skaters in most distances.
So onto my races!
5000m - The 5k was interesting, as it had just rained 5 minutes before and all the skaters had a wet track to deal with! Having only one type of wheel, I didn't have the luxury of switching to rain wheels or mixing with other types, and well my wheels didn't exactly give the best grip! as a result I was powering the straights, and then coasting the corners essentially losing everything I had gained in terms of speed. Still everyone was in the same boat, and Rob managed to break away for the win, so a victory for Woodham made it worthwhile! I placed 8th.
2000m - This was arguably my best race, kept with the pace better and skated the track easier thanks to it now being dry! misjudged how much energy I had left and should have gone half a lap sooner, ended up hawking for the line and just missed out on 5th. Quite happy with this!
1000m - One of my former favourite distances, and to date the distance I have got my only Senior medal in (Bronze, 2006) However at this point I didn't have a great amount left in the tank, poorly judged the race and didn't skate the corners, a terrible race for me, my sprinting will be worked on next year! I think I came 9th.
Well thats the season over! I will be writing up my personal seasional review as well as my training goals over the winter!
All in all, looking forward to racing in 2012!
Jon
Well yesterday's event in Birmingham was fairly positive for me and the club! Robert ended the season with a Cat 1 win, Louise raced competitively after moving up a category, Dan won the handicap race and Jordan got 3 firsts!
As for me, well I don't think i have done to badly this year! considering I only competed in 5 events (Indoor champs relay, London Marathon and 3 Club meetings) was injured for the best part of 3 weeks after my fall in the marathon, hardly had any "skate" time this year, having only the Monday club session indoors (which I have now lost!) and have had a good 4 years off skates over my competition - despite this I am up there, maybe not competiting for medals - but keeping with the skaters in most distances.
So onto my races!
5000m - The 5k was interesting, as it had just rained 5 minutes before and all the skaters had a wet track to deal with! Having only one type of wheel, I didn't have the luxury of switching to rain wheels or mixing with other types, and well my wheels didn't exactly give the best grip! as a result I was powering the straights, and then coasting the corners essentially losing everything I had gained in terms of speed. Still everyone was in the same boat, and Rob managed to break away for the win, so a victory for Woodham made it worthwhile! I placed 8th.
2000m - This was arguably my best race, kept with the pace better and skated the track easier thanks to it now being dry! misjudged how much energy I had left and should have gone half a lap sooner, ended up hawking for the line and just missed out on 5th. Quite happy with this!
1000m - One of my former favourite distances, and to date the distance I have got my only Senior medal in (Bronze, 2006) However at this point I didn't have a great amount left in the tank, poorly judged the race and didn't skate the corners, a terrible race for me, my sprinting will be worked on next year! I think I came 9th.
Well thats the season over! I will be writing up my personal seasional review as well as my training goals over the winter!
All in all, looking forward to racing in 2012!
Jon
Sabtu, 17 September 2011
Jumat, 16 September 2011
Just a light one!
Well last night I got to have a light jog, I think I'm going to work on my running over the winter as a way of pushing my aerobic system, its benefits in that area are second to none! and if it transfers to my skating then that will be a major bonus next season.
I wanted to do my Hour Wattbike test this morning, but 10 minutes into it my knee felt awkward. With racing Sunday, I didn't want to push it so I ended up doing a 1000m, rest, 3000m, rest, 5000m session to mimic Sunday's racing distances.
Tonight i'll get some core stuff in, with a rest day tomorrow in preparation for Sunday. Tonight and tomorrow means lots of carbs so for that alone I am a happy bunny!
Jon
I wanted to do my Hour Wattbike test this morning, but 10 minutes into it my knee felt awkward. With racing Sunday, I didn't want to push it so I ended up doing a 1000m, rest, 3000m, rest, 5000m session to mimic Sunday's racing distances.
Tonight i'll get some core stuff in, with a rest day tomorrow in preparation for Sunday. Tonight and tomorrow means lots of carbs so for that alone I am a happy bunny!
Jon
Kamis, 15 September 2011
Rabu, 14 September 2011
Glad to get a cycle in!
Well the weather was fantastic this evening! Was able to get on the bike and do 17 miles, I'm which I attacked every hill on route! One of my favourite sessions!
Jon
Jon
Morning Sesh + Results!
This mornings session, included a little circuit session of 10 minute row, 3 X 12 55kg Bench Press and 3 X 8 25kg Barbell squat jumps onto step up boxes.
It felt good, and I'm pleased to say my lower back is a lot stronger now! :)
Also here are my results from my new Wattbike workout (30 mins, sprint last 200m of every 1000m up to 15k, then push hard, then sprint last 30 seconds) and also my body fat analysis which i'll try and do every now and again to look at any changes there.
WattBike Results:
Body Fat analysis:
Jon
It felt good, and I'm pleased to say my lower back is a lot stronger now! :)
Also here are my results from my new Wattbike workout (30 mins, sprint last 200m of every 1000m up to 15k, then push hard, then sprint last 30 seconds) and also my body fat analysis which i'll try and do every now and again to look at any changes there.
WattBike Results:
WattBike 30 Minute (15k with Sprints) Training Results | ||||||||
Date | Distance | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
6/9/2011 | 19,870m | 782 | 255 | 97 | 146 | 158 | 458.3 | 39.7 |
13/9/2011 | 20,364m | 815 | 265 | 101 | 154 | 160 | 477.4 | 40.7 |
Body Fat analysis:
Athlete Physiological Measurements (Body Fat) | |||||||
Date | Fat (%) | Fat Weight (kg) | Lean Muscle (%) | Lean Muscle (kg) | Total B.W (kg) | Est. BMR (Kcal) | Est. Req. (Kcal) |
14/09/2011 | 8 | 6.6 | 92 | 75.4 | 82 | 2278 | 3873 |
Jon
Selasa, 13 September 2011
Good morning, achey afternoon!
Well I started the day in fine form, beating my previous scores for my newly designed Wattbike session (15k with sprints, then finish off the rest of a 30 minute cycle)
That was a killer though, my legs were still struggling from a mixture of the plyometrics on friday, and the cycle/skate yesterday!
So that set the standard for the day - spending all day at work sore and tired, which left me with hardly anything left for my slideboard session which I had to cut short.
Hopefully a good night sleep and rest for my legs tomorrow morning (but upper body stuff instead!) i'll have energy for some kinds of cardio session in the evening!
Jon
That was a killer though, my legs were still struggling from a mixture of the plyometrics on friday, and the cycle/skate yesterday!
So that set the standard for the day - spending all day at work sore and tired, which left me with hardly anything left for my slideboard session which I had to cut short.
Hopefully a good night sleep and rest for my legs tomorrow morning (but upper body stuff instead!) i'll have energy for some kinds of cardio session in the evening!
Jon
Senin, 12 September 2011
Not a bad day!
Well today's training was pretty good.
Started with a 30 minute cycle on the Wattbike, gradually increasing the intensity to about 105 rpm.
Played 30 minutes lacrosse (wasn't planned, but I guess it all adds up! the joys of being a sports lecturer!
Finished with an hour session indoors, my main concern was getting my frame placement right... which I think I got towards the end! was a nice session though, bit of technique, endurance and sprinting. Probably not ideal all at once, but it was my last session before I return to my evening studies! (Booo!) and its all time on skates! :)
Tomorrow morning: cycle,
Tomorrow evening: Slideboard/road skate
Jon
Started with a 30 minute cycle on the Wattbike, gradually increasing the intensity to about 105 rpm.
Played 30 minutes lacrosse (wasn't planned, but I guess it all adds up! the joys of being a sports lecturer!
Finished with an hour session indoors, my main concern was getting my frame placement right... which I think I got towards the end! was a nice session though, bit of technique, endurance and sprinting. Probably not ideal all at once, but it was my last session before I return to my evening studies! (Booo!) and its all time on skates! :)
Tomorrow morning: cycle,
Tomorrow evening: Slideboard/road skate
Jon
Minggu, 11 September 2011
Damn you DOMS!
Well my plyometric session on Friday really has taken its toll! I am still experiencing the DOMS (Delayed Onset of Muscle Soreness) from saturday, and as such can barely walk up stairs, let alone do any hard training! I will attempt some upper body stuff, but my legs will need another day of rest before tomorrows indoor session - my last one before my PGCE starts again Monday evenings! (sad... sad Jon)
During the winter, cycling and slideboard are definitely going to play a massive part of my training - not too mention those lovely plyometrics! :)
Jon
During the winter, cycling and slideboard are definitely going to play a massive part of my training - not too mention those lovely plyometrics! :)
Jon
Jumat, 09 September 2011
All done for another week!
Well, I didn't quite get to hit the slideboard this evening, mainly due to the fact that this mornings session destroyed what was left of my legs!
Instead I did a core session, abs and lower back were on the menu!
My workout was:
40 x inverted V sit crunches, 12 jackknife's and 12 x weighted (30kg) crunches. X 3
Then I did 3 x 20 reverse crunches for my lower back.
This was done with a minute recovery.
Now all that's left is too enjoy a rest day tomorrow, before the fun begins again on Sunday!
Jon Morrison
Instead I did a core session, abs and lower back were on the menu!
My workout was:
40 x inverted V sit crunches, 12 jackknife's and 12 x weighted (30kg) crunches. X 3
Then I did 3 x 20 reverse crunches for my lower back.
This was done with a minute recovery.
Now all that's left is too enjoy a rest day tomorrow, before the fun begins again on Sunday!
Jon Morrison
Plyometrics... such great training, such great pain!
Well today I was on the plyo's, my session went like this:
10 minute cycle on the Wattbike to warm up (started slow but increased the pace throughout)
12 X Box Jumps, 12 X Skating Star Jumps (3 Sets, 1 minute rest inbetween)
5 Bunny Hops/Frog Jumps with 15kg barbell, 12 steps low walking with 15kg barbell (3 Sets, 1 minute rest inbetween)
5 Minute cycle cooldown.
Due to the high intensity, the duration can be kept low - and as always I will add reps, sets and reduce recovery time for my progression,
I felt ok, it was hard (but then thats the point!) yesterdays light run helped me recover a bit for this session, and hopefully I can add some slideboard stuff to it tonight and then enjoy my rest day tomorrow!
Jon
10 minute cycle on the Wattbike to warm up (started slow but increased the pace throughout)
12 X Box Jumps, 12 X Skating Star Jumps (3 Sets, 1 minute rest inbetween)
5 Bunny Hops/Frog Jumps with 15kg barbell, 12 steps low walking with 15kg barbell (3 Sets, 1 minute rest inbetween)
5 Minute cycle cooldown.
Due to the high intensity, the duration can be kept low - and as always I will add reps, sets and reduce recovery time for my progression,
I felt ok, it was hard (but then thats the point!) yesterdays light run helped me recover a bit for this session, and hopefully I can add some slideboard stuff to it tonight and then enjoy my rest day tomorrow!
Jon
Kamis, 08 September 2011
Morning rest, then a run or cycle (hopefully!)
Well, I awoke this morning aching and feeling the toll of hard training!
With this is mind, I have given myself the morning off - not a sign of weakness, but just acknowledging what my body is telling me.
I remember Bill Begg saying never train for the sake of training, and this is echoed by my colleague Greg Deacon, who has also said be careful about going out and doing "junk miles"
Training hard, 6 days a week is the norm for elite athletes, however that is built up to overtime and elite athletes will always train smart - have plans well thought out and have a purpose, if any extra rest period is needed then so be it, especially if it improves the quality of effort for the next session.
That said, if I feel fine and the weather lets me - I'll try and get out in the evening!
Jon
With this is mind, I have given myself the morning off - not a sign of weakness, but just acknowledging what my body is telling me.
I remember Bill Begg saying never train for the sake of training, and this is echoed by my colleague Greg Deacon, who has also said be careful about going out and doing "junk miles"
Training hard, 6 days a week is the norm for elite athletes, however that is built up to overtime and elite athletes will always train smart - have plans well thought out and have a purpose, if any extra rest period is needed then so be it, especially if it improves the quality of effort for the next session.
That said, if I feel fine and the weather lets me - I'll try and get out in the evening!
Jon
Rabu, 07 September 2011
Road Skate!
Just got back from skating the South hanningfield road again, was hard - soreness from the intense slideboard yesterday did me no favours! Did a half hour skate with a few sprints in between! Not spectacular but gives me something to build on during future skates!
Jon
Jon
Location:South Hanningfield
Hurting, but going good!
Well, my booties for my slideboard arrived yesterday! woo! they are basically overshoes for your trainers so you can slide on the board, and well I had been putting plastic bags on my feet which give moreor less the same effect!
Although having got on the board, it seems that the booties are a little grippier than the bags, and I have to push that little harder to slide! I actually is a better work out due to the fact i'm working harder to move! but i'll have to re-assess my method of lubrication the board to see if theres something better out there!
My session went:
Pyramid Intervals (1:30secs recovery)
2 Min - 3 Min - 4 Min - 3 Min - 2 Min
5 Minute Rest
3 Sets of 8 X Lateral Leg Abduction with 20kg Shoulder Press and 12 X 1 Leg Squat (20kg each leg)
This felt really good, and I generally enjoyed it! will progress onto longer on the pyramid intervals for the next slideboard session!
This morning I gave my legs the morning off (a little!) and did 4 X 2 Min Hard effort rows, with 1 min recovery on the rowing machine, followed by 3 lots of 12 X 40kg Chest Press and 3 X 12 Bent over rows, body is definitely hurting now!
Tonight I plan to either cycle or skate (preferably skate!) on the road I tried on Saturday, will just work as hard as I can for an hour, focusing on technique and power!
Jon
Although having got on the board, it seems that the booties are a little grippier than the bags, and I have to push that little harder to slide! I actually is a better work out due to the fact i'm working harder to move! but i'll have to re-assess my method of lubrication the board to see if theres something better out there!
My session went:
Pyramid Intervals (1:30secs recovery)
2 Min - 3 Min - 4 Min - 3 Min - 2 Min
5 Minute Rest
3 Sets of 8 X Lateral Leg Abduction with 20kg Shoulder Press and 12 X 1 Leg Squat (20kg each leg)
This felt really good, and I generally enjoyed it! will progress onto longer on the pyramid intervals for the next slideboard session!
This morning I gave my legs the morning off (a little!) and did 4 X 2 Min Hard effort rows, with 1 min recovery on the rowing machine, followed by 3 lots of 12 X 40kg Chest Press and 3 X 12 Bent over rows, body is definitely hurting now!
Tonight I plan to either cycle or skate (preferably skate!) on the road I tried on Saturday, will just work as hard as I can for an hour, focusing on technique and power!
Jon
Selasa, 06 September 2011
Not even the rain can stop me!
Well, as I predicted - the weather this morning was wet and windy! which was a shame because it wasn't cold and I was looking forward to getting on the bike!
However, having back up training (and this is even more important for those who are based in countries with unpredictable weather like me!) Allows me to keep pushing myself day in, and day out!
This mornings session consisted of a 30 minute cycle on the WattBikes, with similar requirements to that session I had planned the other day. Basically it went:
30 Mins (keep above 90 rpm)
Sprint last 200m of every 1000m sprint, up until 15,000m.
Then keep a good pace (HR - around 160) for however long is left
Last 30 seconds - smash out whatever is left in the legs!
Was hard, but felt good after! - finished off with a nice shower, a banana, orange, protein shake and a nice hot cup of coffee. What a way, to start the day! :)
Slideboard tonight, booties still haven't arrived from Canada yet so plastic bags it is! My aim for this session is to keep low, this is one area I want to improve on for next season! low and powerful!
Jon
However, having back up training (and this is even more important for those who are based in countries with unpredictable weather like me!) Allows me to keep pushing myself day in, and day out!
This mornings session consisted of a 30 minute cycle on the WattBikes, with similar requirements to that session I had planned the other day. Basically it went:
30 Mins (keep above 90 rpm)
Sprint last 200m of every 1000m sprint, up until 15,000m.
Then keep a good pace (HR - around 160) for however long is left
Last 30 seconds - smash out whatever is left in the legs!
Was hard, but felt good after! - finished off with a nice shower, a banana, orange, protein shake and a nice hot cup of coffee. What a way, to start the day! :)
Slideboard tonight, booties still haven't arrived from Canada yet so plastic bags it is! My aim for this session is to keep low, this is one area I want to improve on for next season! low and powerful!
Jon
Senin, 05 September 2011
A pretty good indoor session!
Well todays training consisted of some wattbike sprints this morning when I got into work (4 lots of 20 seconds with a minute in between, and then some easy cycling) mainly to get the legs going for skating.
The indoor session was pretty good, 50 standard lapper followed by 50 with sprints every 5, finishing with a 25 lap drill also with sprints thrown in.
admittedly the first 50 I was playing around with the frame alignment of my right boot, I think its nearly there and I seemed to be getting more push through the heel... the only downside was that with this extra push I lost more grip, and sprinting was pretty difficult! I really can't wait for those new indoor wheels!
Although, actually tonight was my second from last night left indoor training as I start the 2nd year of my PGCE on Monday evenings which means I loose currently the only consistant skating training in my training plan - not good! I'll have my road bike, Wattbike and slideboard to keep me going, but unless the weather stays dry I might not be skating for a while! :(
Tomorrow I'll hopefully be able to cycle in, but if the weather is terrible - It'll be a Wattbike session in the morning, followed by slideboard work in the evening!
Jon
The indoor session was pretty good, 50 standard lapper followed by 50 with sprints every 5, finishing with a 25 lap drill also with sprints thrown in.
admittedly the first 50 I was playing around with the frame alignment of my right boot, I think its nearly there and I seemed to be getting more push through the heel... the only downside was that with this extra push I lost more grip, and sprinting was pretty difficult! I really can't wait for those new indoor wheels!
Although, actually tonight was my second from last night left indoor training as I start the 2nd year of my PGCE on Monday evenings which means I loose currently the only consistant skating training in my training plan - not good! I'll have my road bike, Wattbike and slideboard to keep me going, but unless the weather stays dry I might not be skating for a while! :(
Tomorrow I'll hopefully be able to cycle in, but if the weather is terrible - It'll be a Wattbike session in the morning, followed by slideboard work in the evening!
Jon
Minggu, 04 September 2011
A new place to skate!
As you can see from my video clip, I managed to skate a random stretch of road that I usually cycle on! and it's actually not too bad!
Aside from the usual stones and sticks on the road, it actually proved a decent work out and is a fairly smooth surface - theres even a small road coming of the middle which you can sprint up! all in all very happy with it, and if its not wet - i'll try and get down here once or twice a week!
I managed 6 miles (the road is 1.5 miles, so 4 lengths) and will hope to get at least a half marathon plus sprints during a proper session!
Today i'm taking it easy, had a meeting with the Great Britain coaching team in Northampton earlier today and after driving for 4 hours+ i'll allow my back to return to 100% for tomorrow, which means I can start training 6 days a week again! bring on indoor tomorrow! :)
Jon
Jumat, 02 September 2011
Keeping it easy (for now!)
To accompany my cycle yesterday, I was able to try out a new car park for training - was nice to get a mid-week skate in! :)
The surface, was not ideal - the corners were tight and incredibly slippery, however the straights were nice and long, allowing for some good leg work against the wind.
The session was more of a trial than hard training, but after my knock to my back it was ideal! One concern is definitely my boots though. being a 2005 model they don't have as much "hold" as they used to, the laces are weak and the boots are getting extremely loose after several laps, which is affecting the way I skate and transferring power into my strides - very frustrating!
Hopefully I can get new waxed laces soon when the club return from Belgium, that should be a temporary fix. However after next season I'll have to look in to getting new boots! (better start the saving!!)
Today I plan to rest my back, which is fine as I'm pretty busy at work anyway! tomorrow however, I'll fit in a cycle and/or slideboard if my "booties" come, and after my meeting with the Great Britain coaching team on Sunday, I'll return to my usual training schedule as of Monday!
Jon
The surface, was not ideal - the corners were tight and incredibly slippery, however the straights were nice and long, allowing for some good leg work against the wind.
The session was more of a trial than hard training, but after my knock to my back it was ideal! One concern is definitely my boots though. being a 2005 model they don't have as much "hold" as they used to, the laces are weak and the boots are getting extremely loose after several laps, which is affecting the way I skate and transferring power into my strides - very frustrating!
Hopefully I can get new waxed laces soon when the club return from Belgium, that should be a temporary fix. However after next season I'll have to look in to getting new boots! (better start the saving!!)
Today I plan to rest my back, which is fine as I'm pretty busy at work anyway! tomorrow however, I'll fit in a cycle and/or slideboard if my "booties" come, and after my meeting with the Great Britain coaching team on Sunday, I'll return to my usual training schedule as of Monday!
Jon
Kamis, 01 September 2011
Feeling Good!
After my Time Trial on tuesday, I felt it was necessary to listen to my body and give it a rest yesterday! Not too mention give my back that little extra time to better.
And I'm sure glad I did! I woke this morning feeling great, did a 30 minute cycle on the WattBike, sprinting every now and again, just testing myself and I felt good! I think i'm gonna incorporate this type of session more frequently, but more structured, so it'll go something like this:
30 Mins Cycle (Requirement: at all times keep above 90rpm)
Sprint the last 200m of every 1000m. (So sprint 800m - 1000m, 1800 - 2000, etc...) Hopefully going further each time I do the session (In terms of overall distance at the end!).
Last Minute of the cycle, ignore the distance and just smash out the last 30 secs.
Should be a decent workout, I'll record stats for it like my 60 minute test, so I can measure my performance!
I'll try and jump on the Slideboard tonight, ordered some "Booties" from Canada to put over my shoes, I think the Co-op will be pleased as I won't be stealing all there plastic bags! :P
I think improving my technique needs to be my focus over the winter, muscle can be built up anytime, but I need to be skating much more efficiently next season and the slideboard, and hopefully an extra indoor session should improve this!
Jon
And I'm sure glad I did! I woke this morning feeling great, did a 30 minute cycle on the WattBike, sprinting every now and again, just testing myself and I felt good! I think i'm gonna incorporate this type of session more frequently, but more structured, so it'll go something like this:
30 Mins Cycle (Requirement: at all times keep above 90rpm)
Sprint the last 200m of every 1000m. (So sprint 800m - 1000m, 1800 - 2000, etc...) Hopefully going further each time I do the session (In terms of overall distance at the end!).
Last Minute of the cycle, ignore the distance and just smash out the last 30 secs.
Should be a decent workout, I'll record stats for it like my 60 minute test, so I can measure my performance!
I'll try and jump on the Slideboard tonight, ordered some "Booties" from Canada to put over my shoes, I think the Co-op will be pleased as I won't be stealing all there plastic bags! :P
I think improving my technique needs to be my focus over the winter, muscle can be built up anytime, but I need to be skating much more efficiently next season and the slideboard, and hopefully an extra indoor session should improve this!
Jon
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