ok so here it is, my training log for 2012.
pre note: last year 2011 was my first year racing(got a road bike mid 2010)
started training at Sundrive velodrome in summer past, 3 weeks before the first league. hadn't done much training before that as I had a serious ankle injury. trained most Monday nights at Sundrive in C group, raced wed nights. week 4 I crashed and was out injured. that night I felt powerful and was ready to perform, I had to wait a while..
after my recovery I had a better fitting bike and started to get much faster and fitter. week 4 I was moved to B group and won 2 races that night. won B league with an anticlimax, trained wrong during the last 2 weeks and picked too large a gear for last night of racing and had bad luck almost crashed out in keirin as the group slowed down coming into the first corner. chased them down and finished 4th while still accelerating. I was a little down for the next few weeks even tho I achieved what I set out to do. (actually felt down for a while as it triggered a bit of depression but have sorted out things now)
watched the nationals a week or 2 later, specifically the match sprints. decided that day I wanted to be there next summer and win a medal.
goals for 2012: podium finish in national match sprint.
(unlikely to finish high in A league, too many very experienced cyclists, just want to not get dropped!) I wanted to do B league in 2012 but since I won that already I automatically get promoted
training: gym: weights, stretching
home: 500m, 1km tt's with kurt kinetic road machine and garmin 500
keirin training, recovery rides, self myofiscal release
sundrive: track work= pacing, standing starts, accelerations
nutrition/diet: brown breads, nuts, seeds, berries, oats, honey, 1.5L milk(quit in summer), 85% cocoa chocolate, cheese,lean meats, basmati rice, baked beans
couple of scoops of protein, 450mg magnesium, 50mg zinc, 500mg/1-2g vitamin c, multivitamin, 2-3litres water
(1 cheat day but no binges!)
gym: main work is deadlifts, clean and press & various versions of single legged press with supplementary exercises(instinctive training) 2-3 days per week.
had a problem with squats that will need to be addressed in future, possible asymmetrical imbalance in my physique, 1 shorter leg maybe, my Vastus lateralis(outer part of quads) begins 2 inches higher on right thigh. when I squat I feel off balance all the time, I struggle when I go heavy so that's an injury risk at the moment, deadlifts work fine tho.
*I completely changed my diet for 2012, gave up sweets, was a huge sugar addict partly due to medications, but also bad habits. feel much better now. gonna try Udos oil again soon
I will be logging my gym sessions here, TT data with HR, Lactic threshold etc,