What Happens When I Train Like a Track Sprinter Week 1
First Week Wrap for What Happens When I Train Like a Track Sprinter
So I just wrapped up the first week of training like a track sprinter with an hour and a half workout this morning. Since I have some time off work currently, its been great living the pro life. All I do is ride my bike, go to the gym, and recover on the couch which means I feel pretty good despite the high volume of training.
Let’s start this weekly report with an update on some key physical stats. Before getting started, I weighted and measured my body fat percentage. If you remember back to the previous post, my weight was 89.1kg and body fat was 24.2% (January 1). This morning’s numbers where:
- Weight: 88.8kg
- Body Fat: 23.8%
Those numbers aren’t bad, its a lose of about 300 grams, but I was hoping for more. In fact, when I stepped on the scales midweek I was at 88.1kg, that’s a whole kilogram and good progress. I was feeling a little blotted this morning and might have been carrying a bunch of water weight. My scale said 55% for water but I don’t have other numbers to compare it with. I think the lesson here is: if you are going to treat yourself for a meal don’t do it the night before weight in. I blame Subway.
On the bike, I put in some pretty good numbers. I can only spend so much time riding nowhere on the trainer so aiming for 10 hours a week for the next two weeks is about all I can do. And remember, with out the interruptions that exist on the road, that really equates to more hours and better training.
Here are some of the key stats:
- Time: 10 hours 17 minutes
- Distance: 267 km
- TSS: 461.8
Those numbers were made up over 6 rides this week, Wednesday was a day off, and rather than doing just long distance, steady pace rides, almost all of them included some amount of work in at least Zone 3. And I threw in a couple sprints for good measure.
Sprint training was pretty loose and mostly just involved chasing the sprint KOMs on Zwift. I considered adding some standing starts to my training but I’m working on strength in the gym and should focus on speed when on the bike. A result of chasing sprint KOMs on Zwift meant I spent some unexpected time in the Green Jersey.
Oh, and remember when I said that I thought my baseline sprint numbers where a little low? Ya, I already beat my 5 second and 10 second numbers while snagging that green jersey.
- 5 sec: 855 watts
- 10 sec: 765 watts
I know I said I would share what I was doing in the gym with you guys, but why cram that in here when I can write another post on it for your reading pleasure.
This weeks plan is more of the same. 10+ hours on the bike, lots of time in the gym, and more time with my feet up. Hopefully I will be adding a trip to the velodrome this week to mix things up and work on some skills. Week 2 starts tomorrow but until then I’m just going to put my feet up and relax.