Thanks for the reply. Sometimes I am hesitant to post questions, the things I ask are directly related to my racing and in case I come across something that works... I just hope no one in my class reads this site.
Anyhow,
I have a semi periodized three level plan that I follow. The goal being to hold as high a level of fitness as possible for the longest amount of time. The most important secondary aspect being that I am in good enough shape to win races.
I started working with seiji a few years ago and spent about a year learning every thing I could, I doubt I scratched the surface of his knowledge, but I still learned quite a bit.
Up to last summer I was cycling or rowing about 10 hours per week and riding or racing three. Lifting weights about 1.5 hrs. When my son was born in Late June everything got put on hold. In December I tried to get back on the program but still haven't got enough control over my new schedule to be committed to a routine.
I am back on the track, when the weather allows, and I am ready to start a new work out plan ASAP.
If I follow my "new" plan I will be training about 11 hours each week for the next several weeks. This includes two hours of riding. One long bike ride (4hrs or more) and the rest is rowing and strength stuff.
I am 35, 130lbs and I eat pretty good. Mostly meat and veggies, probably too much fruit, two or three dinners of fish each week, no sugar except for my morning coffee has honey (I swear to you it did away with my allergies).
Other than my "with baby" schedule lack of sleep has been a huge issue keeping me from getting back to training. The baby has "fingers crossed" started sleeping, and I am already feeling better. I have no idea how my wife has not required hospitalization.
Sorry for the long post. Thanks for the info.
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