izzy's playlists!
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tannertan36
Sweet Seals For You, Always
PR's Tumblrdome
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RMH
blake kathryn
Misplaced Lens Cap
Love Begins
shark vs the universe
hello vonnie
ellievsbear
Sade Olutola
d e v o n
sheepfilms
TVSTRANGERTHINGS
i don't do bad sauce passes
NASA
2025 on Tumblr: Trends That Defined the Year
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@allbacknofront-blog1
Best Turbo Trainer Reviews for 2016 / 2017, Zwift Guides & How-tos, Indoor Training Workouts & Advice, Plus The Best Supplements For Cycling Performance
Hunting for inspiration and training advice today, I stumbled across this website Vikao. Some good reading and reviews and now got me thinking about investing in a new fancy direct drive smart trainer to aid my training. I read the Elite Drivo review and it got me wanting one, does anyone have experience of this trainer?
The trials of indoor turbo training…
Wish I looked that good on a turbo!
Getting back to fitness - The Plan!
It was my first day back riding today and it was a very tough day in the saddle cycling for me to be honest. A month off riding has certainly left me weak and lacking in fitness in a big way. With a bit of luck, I won't get a bout of winter lurgy like that again for many years to come.
Not only has it resulted in a long time off the bike and the fitness loss that entails, but, it’s left me feeling extremely weak and fragile physically. I’m hoping it’ll come back quickly but realistically I think it’ll be at least 4-6 weeks before I’m back up to any kind of respectable form.
I’m going to do a few easy rides this week just to get things moving again and if all goes well I think it’ll be a case of 3x 1-2hr mid-week specific target turbo training sessions mixed in with 2x long(ish) 4hr endurance rides on the weekend.
The shorter midweek turbo sessions will mainly involve staple diet sweet spot & threshold intervals, with some VO2 and anaerobic intervals thrown in too. The higher intensity intervals will only take up a small amount of the training time, to begin with, and then grow with my fitness.
This should hopefully bring my form back up pretty quickly. I’ll be hitting the training hard if my body allows but will also be matching my cycling efforts with some quality nutrition too.
I’ll be aiming to eat very clean, non-processed foods mainly but also adding in some recovery shakes and supplements too.
Breakfast wise I'll be going for oats with honey and raisins mixed with water, or a high quality no added sugar muesli.
Lunch and dinner will be mainly low fat pasta or gnocchi dishes with vegetables and chicken.
Mid morning/afternoon snacks will be a mix of fresh and dried fruit, the banana will be the chosen one 90% of the time no doubt.
I’ll also be using For Goodness Shakes recovery powder straight after workouts and supplementing with
D-Ribose (4g’s),
Magnesium citrate(800mg),
Beta-alanine (4g 40mins pre-workout)
Vit D3 (5,000iu)
Wellman multivitamins
Taurine with my espresso 2x daily.
L-tyrosine If/when I need an extra boost
At bedtime, I'll also be taking:
200mg l-theanine
2g of l-tryptophan
10mg of time released melatonin
Hopefully, this will help to make sure I get some quality sleep and recovery so I’m fresh for the next days training.
Like I said above, I think it’s going to take some time to get back to form but, If I train right, eat right, and sleep well it could well come back a lot sooner. Early season racing will definitely not be happening but trying to look at things positively, hopefully, all this will mean I’ll be able to keep racing much deeper into the season and also peak when maybe many others have already done so.
We’ll see how it all goes, wish me luck!
My camera wouldn’t work today but the picture above sums up the view for most of my ride out today!
Who needs KOMs when you win the race itself?
Who needs KOMS eh?
Buy Lanterne Rouge: The Last Man in the Tour de France by Max Leonard (ISBN: 9780224091992) from Amazon's Book Store. Free UK delivery on eligible orders.
The Lanterne Rouge really is a fantastic read, I would highly recommend all cyclists read it.
