Wednesday, December 3, 2008

First "Training Camp"

So finally the first camp. Sort of; its a private camp I do every year. Training starts on November 1st or so and then around Thanksgiving I like to do a 5 day block. This year I came to Italy to see my daughter and then to see some clients the week after Thanksgiving. I based myself in Lecchi in Chianti which is about 20K outside of Siena and unfortunately the weather wasn't cooperating. It rained every day and I even got sleet once. But did the riding anyways and also had a great Thanksgiving dinner which my cousin Hugo making the bird.  Unfortunately Tiiu and Liam weren't able to come so it could have been better. Here is what the training from Max and nutrition from Nanna looked like for the week for those of you interested.




I usually did a little more riding than prescribed and this year in order to help loose a little more weight I would train through lunch so as not to have lunch and would just have breakfast then dinner and perhaps a small snack if I was very hungry before dinner. But here is the program as prescribed.




Thursday November 27, 2008
Breakfast: Oatmeal w/ coffee
Water only during Training

2.5 hrs
20 min below 200W, spinning easily
15 min 200-250watts on flats
5 x 4 min 250-270 watts/rest 1 min
Flats: 4 x 10 sec sprints on 53 x 18/rest 3 min
Hills: 6 x 3 min 320-340 watts, standing 10 sec every min/rest 4 min
Easy x 20 min
2 x 8 min ~ 250 watts on flats/rest 3 min
Cool down

Thanksgiving dinner 
Eat slowly
Small portion of sweets…
Turkey, sweet potatoes w/ olive oil and salt/pepper (1 medium), broccoli or some dark green veggies, cranberry sauce (little); no gravy…Small piece pumpkin pie



Friday November 28, 2008
Breakfast Oatmeal w/ coffee
Bring Accelerade but use only if you need before hill work

3.5 hrs
20 min below 200W, spinning easily
20 min 200-250watts on flats
4 x 8 min 250-270 watts/rest 1 min
Flats: 4 x 10 sec sprints on 53 x 18/rest 3 min
Hills: 4 x 3 min 320-340 watts, standing 10 sec every min/rest 4 min
Easy x 20 min
Hill: 1 x 15 min 260-290 watts
2 x 5 min ~ 250 watts on flats/rest 3 min
Cool down

Lunch: Risotto of your choice (primo)
Meat, fish, poultry w/ Salad (large plate w/ grated parmesan); no potatoes…
Eat slowly…
Fresh fruit if you are hungry Or have some coffee…

Dinner: Minestrone w/ little bread
Fish, meat, poultry w/ veggies (no potatoes)
No dessert…
1 glass red wine;

Saturday November 29, 2008
Breakfast: Coffee only before riding (black, no sugar, no milk)

Easy x 2 hours
Breakfast after riding:
Skinny eggs (1 full egg, 2-3 egg whites) w/ veggies, mushrooms, touch of cheese, salt, pepper, herbs, whole grain toast (2 slices)
Bowl of fresh fruit

Late lunch:
Meat, poultry, fish + veggies or greens, other veggies, fresh fruit, toss of almonds

Fresh fruit if you are hungry
Dinner: Pasta (primo of your choice); meat, fish, poultry + veggies (secondo); glass of red wine,No dessert

Sunday November 30, 2008
Breakfast: Oatmeal w/ coffee
Bring Accelerade use half-way through workout

4.5 hours
20 min warm up, below 200W
Flats: 30 min between 200 and 250 watts
4 x 8 min 250-270W on flats/100 rpm, rest 3 min
Hills: 3 x 15 min 280-300 W/80 rpm, rest 5 min
40 min between 220-240 watts on flats.
Cool down

Endurox 1 scoop

Lunch: Salad + Pizza
Coffee if you like or fresh fruit

Dinner:
Pasta or risotto (primo of your choice); meat, fish, poultry + veggies (secondo); glass of red wine,
Gelato (1 scoop)

Monday December 1, 2008

Breakfast: Oatmeal w/ coffee
Bring Accelerade but use only if you need before hill work

3 hours
20 min warm up, below 200W
Flats: 30 min between 200 and 250 watts
4 x 8 min 250-270W on flats/100 rpm, rest 3 min
Hills: 3 x 10 min 280-300 W/80 rpm, rest 5 min
Flats: 20 min 220-240 watts
1 x 8 min hill at 300-310 watts
Cool down

Lunch: primo: minestrone w/ grissini + parmesan; secondo: fish + veggies (handful of potatoes)

Fresh fruit if you are hungry Or have some coffee…

Dinner: You choose…I would go for a nice Toscana Dinner