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68: 💯 Custom Programs Vs. Pre-Set Programs, Race Tapers, Glycogen Stores, New Tarmac, & More
Manage episode 289937094 series 2848730
Quote:
As we let our light shine, we unconsciously give permission for others to do the same.
Race Taper:
Before
- 2 Weeks out: Last building efforts on the bike or in the gym.
- 1 Week out: Normal, but no redline efforts
- Week of: 1 Strength session early in the week(no later than Wednesday) at 70% perceived effort.
- Recovery ride or rest day between strength session and event. Depends on your practice/race schedule. Before you start racing, do 2-3 10 second sprints along with your normal warm up, The goal is not high wattage, just high speed cadence w/ some resistance to activate your type 2 fibers.
After
- Recovery Day/Yoga or light ride. Mobility + Foam Rolling is mandatory.
- Possibly followed by a full day off, but you should be back in the swing of things by Wednesday/Thursday.
Carb Loading/Protein Intake Rant
Article on Glucose Storage(Carb Loading)
Update:
Includes my Son's surgery, my new Tarmac SL7, Deep insight into the ongoing struggle of my new schedule.
BTS:
The construction noise that almost stopped me from being able to record.
184 jaksoa
Manage episode 289937094 series 2848730
Quote:
As we let our light shine, we unconsciously give permission for others to do the same.
Race Taper:
Before
- 2 Weeks out: Last building efforts on the bike or in the gym.
- 1 Week out: Normal, but no redline efforts
- Week of: 1 Strength session early in the week(no later than Wednesday) at 70% perceived effort.
- Recovery ride or rest day between strength session and event. Depends on your practice/race schedule. Before you start racing, do 2-3 10 second sprints along with your normal warm up, The goal is not high wattage, just high speed cadence w/ some resistance to activate your type 2 fibers.
After
- Recovery Day/Yoga or light ride. Mobility + Foam Rolling is mandatory.
- Possibly followed by a full day off, but you should be back in the swing of things by Wednesday/Thursday.
Carb Loading/Protein Intake Rant
Article on Glucose Storage(Carb Loading)
Update:
Includes my Son's surgery, my new Tarmac SL7, Deep insight into the ongoing struggle of my new schedule.
BTS:
The construction noise that almost stopped me from being able to record.
184 jaksoa
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