Wednesday, January 10, 2007


It had to happen, I guess. On Monday I came down with a nasty cold and my only exertion have been the crawl between the bed and the couch. It looks like it's loosing it's grip though, so I hope I can start back up again on Friday.

Of course, as always after periods of illness, I have to start nice and slow - let the body ease into it again and prevent a relapse. Naturally I had to make some changes to my training this month, but in the end it shouldn't make all that much of a difference.

I had a very good period of training leading up to this period of sickness, so I needed a few easy days anyways. In the end, this might have been a good thing.

Monday, January 01, 2007

Happy New Year!

Well, that's a wrap.

December ended up being a super month, with regards to training. The quality and volume both ended up as planned, with the body feeling good. Slightly run-down, but I feel I'm balancing it all fairly well still.

As for January - more of the same. Much more.... Most likely my highest volume month, with 4 high intensity sessions per week (2 I-3, 1 I-4 and 1 I-5). The first two weeks of January will be very hard, so I've got a mixed outlook on the next 12-14 days or so. Sort of a mix between excitement and dread. The 3rd week is fairly easy, to absorb the previous training, while the 4th week is pretty normal.

Hope everyone had a great 2006 and ready to rock in 2007. As always - GI GASS!

Thursday, December 07, 2006

November wrap-up, December outlook

So we are moving closer and closer to Christmas. Anyone feeling the stress yet?

November ended up being a fairly successful month, all things considered. Despite losing about 1 week due to illness early in the month, I managed to get in 3 weeks of good volume and some fairly decent interval sessions. The only thing that I logged in the "con" column in November was the lack of intervals. I didn't manage to complete the planned amount of intervals, but being so early in the season - I'm not panicking.

I'm done with the first week of December already, and things are going excellent. December and January are critical months in my season prep and staying healthy becomes more important than ever. Both months will be high volume with about 4 interval sessions a week. I have planned 2 I-3 sessions, 1 I-4 distance session and 1 I-5 session per week for the month of December. The rest of the training is 2-5 hour rides, mostly done in the I-1 and I-2 zones.

I have, as always, 1 mandatory rest day per week, with an additional rest day that I will take, if I feel excessively run-down. Towards the end of December I have about 3 additional rest / recovery days planned, to let my body absorb the training.

One positive "surprise" this year is that I'm recovering much faster than last year. This has allowed me to increase volume effectively.

As always, happy training everyone!

Wednesday, November 08, 2006

October review, November plan

Well, better late than never. :)

October turned out to be a great training month. I was able to execute everything as planned, while maintaining some extra energy. The "important" sessions (I-3 and I-4) all got a 1. Rating in my log.

The plan for November was to build on the gains realized in October. Still a heavy emphasis on threshold intervals (I-3) and 1 I-4 distance session a week (25 minute). In other words, I've got 3 interval sessions scheduled a week this month, 2 I-3 and 1-4. This will allow me to build threshold ability, while maintaining and moving AT with the I-4 session.

The rest of the sessions are I-1 and I-2 sessions, giving a total amount of hours for November around 70-75. So, still a gentle, slow but steady build. The periodization is a steady increase in weekly hours and training load for the first 3 weeks, with a recovery week at the end. In addition to the bike specific training, I also have 3 core strength sessions planned a week, as usual.

So, that was the plan. But, like all great plans..... You know how it goes. As the first of November rolled around, so did a nasty cold. I only trained 10 hours in the first week of November and as a result I'm far behind my plan. I'm not panicking, but I'm certainly not happy either. I tend to get pretty "grumpy" when I can't train as planned.

I haven't trained since Sunday and will take today and tomorrow off. Hopefully I'll be back in shape by Friday, so that I can start back up. I tweaked my monthly plan and as a result, I will still reach my planned volume for the month, but I will lose 3 quality sessions (2 I-3 intervals and 1 I-4 sessions). Hopefully this is the first and last sick period this season. I take fairly extreme precautions, but somehow those little germs must have slipped by my defenses. :)

As always - GI GASS!!!!!!

Wednesday, October 04, 2006

Recommended books

I've just finished Pete Vordenberg's "Momentum - Chasing the Olympic Dream". Some of you might remember Vordenberg as a US world-cup skier and he's currently in charge of the US Cross Country Ski Team. Well written and very interesting book.

I started to read Brad Gilbert's "I've got your back" and I'm thoroughly enjoying it. Gilbert is probably most remembered as Andre Agassi and Andy Roddick's very successful coach.

Apart from that, I'm on day 4 of my 2007 season and things are going well. Hope you are all getting out there and putting in the miles.

Thursday, September 28, 2006

Training zones explained

As requested, here is a quick explanation of my training zones:

I-1 - 45-60% of max VO2, 60-72% of max HR, 0.8-1.5 lactate levels

I-2 - 65-80% of max VO2, 72-82% of max HR, 1.5-2.5 lactate levels

I-3 - 80-87% of max VO2, 82-87% of max HR, 2.5-4.0 lactate levels

I-4 - 87-94% of max VO2, 87-92% of max HR, 4.o-6.0 lactate levels

I-5 - 94-100% of max VO2, 94-100% of max HR, 6.0-10.0 lactate levels

Tuesday, September 26, 2006

October - Month 1, 2007

Periodic goal - Maintain energy, have fun. Stay healthy and focused. Maintain quality and mental tasks during training.

I have 9 high intensity sessions planned for this month. 7 of them are threshold (I-3) sessions, while 2 are distance sessions (16km TT - I-4).

Each week has 1 rest-day planned, but as always - listening to my body is nr. 1 priority. If I need more rest, I'll simply take it.

Each week also has 3 core-strength sessions, as I described recently in an earlier posting. Other than that, I've got easy, I-1 rides scheduled. Total monthly training load is just over 60 hours.