Jonas Orset's traning blog

Cyclist for China Wuxi Jilun Cycling Team. Christian and have big dreams. Here are my daily training reports!

[jonasorset]

3t easy ride with these cracks! #lekrefollo #cycling #norway

[jonasorset]

First race of the season! Yesterday I arranged a training race near Ski. 4 laps of 8km. A lot of good contesters and the pace was high. I stared offensive and attacked straigh after the start, but when I was caught some of the better conti riders counter attacked in the crosswind. I should definitely have read it, and should have been in the break away group. But I didn't... The rest of the race was all about trying to catch the break, both with helping the pace in the pack, but if the pack didn't want to chase, then I had to attack. So in the end, it was not much resting, and a good training session. First race of the season and maybe the least important one. I got a good work out, and a reminder that I can not sleep, and have to be aware at all time. Suddenly the break have a gap, and I need to make sure I'll be there. 

[jonasorset]

Almost recovery day! After a hard week of training I need to get some rest. But I still need to maintain my strength so to day was not completely relaxation. So I did an easy ride to Ski, lifted some weights, and an easy ride home. Not the hardest day at the gym, so my legs didn't complain!

[jonasorset]

Nice 6h LSD ride today with all the local conti riders! #stronggroup #differentteamssamegoal

[jonasorset]

Nesodden Classic! Today I did the extremely tough training session I've named Nesodden Classic. 18 intervals in all the climbs in the peninsula of Nesodden. Not for babies.... Good training before the season starts next weekend! Total time: 5h 08min Distance: 121 km Elevation gain: 2710m

[jonasorset]

Lamb - Heaven Martin.Klang Remix - Check it out and leave me a comment :) http://awe.sm/hJaPK cheers! Martin

[jonasorset]

5h with intervals today

Didn't check the Biathlon schedule and were surprised to see so many people with norwegian flags in the hill up to the Tryvann Tower. But there weren't cheering for me unfortunately. Managed to get a sneak peek are the competition while I was busting my ass doing intervals up the hill. Total training today: 5h 08min Distance: 120 km (its not going fast through the city streets of Oslo)  

[jonasorset]

Another hard day!

Regarding my Get-in-shape-camp I'm in a tough week. Today was a super day with two intense sessions. 1st session:  5*5 AT+/VO2 max. Had to to it on the roller, because, as you can see, I woke up to snow... Not the best start of the day for a cyclist. Training on the roller is a lot harder mentally than doing it outside. 

2nd session: Sprint training. Did a total of 20 sprint, 6*8 sec power sprints, 6*12 sec high cadence, 6*10 sec max, 2*20 sec max. I am done!

[jonasorset]

Active recovery day

Yesterday was a easier day, but still training. First I rode to the gym to do some strength maintenance exercises, and in the evening a went for a run followed by some core training.  Total: 2h

[jonasorset]

New hard day!

4h ride with 2*10 min power intervalls, and 2*10 min treshhold. In the last hour I did 5*2min max. Pretty tired when I got home... Yesterday's killer day didn't make my legs better... Tomorrow is finally an easier day!

[jonasorset]

Tough day! 2 intervall sessions!

Hard day of training on the "office." Woke up. Went for a morning jog followed by some foam rolling and streching. Breakfast. Went out on my bike. First intervall session. 2h w/3 times 10*30/15 intervalls (30 sec sub-max, 15 sec off, 30 sec sub-max, 15 sec off etc.) Came home. Ate. Relaxed. Ate again. Went out on my bike. Did 1,5h ride w/1h 10min pace behind my dads motorbike. Started rain after 45 min (and when the temp. is 4 degrees you know its gonna be cold). Got home. Went straight into the shower to gain some heat. Ate a snack. Went out to wash my bike. Ate dinner. Relaxed. Ate again. Wrote daily report. Went to sleep.  What a great day! And new tough day tomorrow. Love it!

[jonasorset]

4h combo session

Did a easy 3h ride today with my friend and ex team mate, Sigurd Nesset, followed by an hour run with my sister. Perfect spring weather today ass well!

[jonasorset]

3,5h LSD w/stretching afterwards

Good weather today as well. 6 degrees and sunny. Did a 3,5 hours easy ride with some sprints and 15 min of flexibility training. 

[jonasorset]

Awesome weather today, and nothing beats riding in #Follo! #lekrefollo #norway 2h w/4*5+5 AT- intervalls. (5 min power with low cadence, followed directly by 5 min high cadence) 

[jonasorset]

Recovery run and a little basketball

Today was a easy day. Did 40 min easy run in beautiful weather conditions and played some hoops with my brother.  Total training time: 1h 30 min.

[jonasorset]

Styrketrening

I dag kjørte jeg en relativt lett styrkeøkt på Avancia. Målet er å vedlikeholde styrken jeg har fått i løpet av vinteren. Dermed presser jeg ikke maks, for jeg trenger overskudd til landeveien og rittene, og styrketreningen er kun for å bevare mest mulig styrke.

I tillegg sykler jeg frem og tilbake og fikk en grei økt på 1t 75 min totalt.

[jonasorset]

Rolig restitusjonstur

Jeg kom hjem sent i går og kjørte en rolig restitusjontur i dag med Adrian Hallgren. En flott tur i lekre Follo. Tørre veier og bra temp. til å være 9.mars! Morro å møte på ringreven Håvard Kalvøy ved Årungen! Tid: 2:04 Distanse: 49 km