Week of 7/4/22: Workouts this week; LMK if doing SAT/HR/XT

Hi Folks,

Update: Saturday HR/XT training is on for Saturday, 7/9/22 at 8 am.

STAGE 6 of TDF: Another amazing performance and remarkable record setting stage: one of the fastest ever. The stage is 136.7 miles long, included 8,000 feet of ascent with the most demanding uphill (12.3%) portion towards the very end of race . That would be somewhat similar to riding both Marshall Wall and Wilson Hill in West Marin – after about 134 miles of racing!

Then, as the riders approached the finish, it was the Slovenian, and 2020, 2021 TADEJ POGACAR who blasted to the finish relegating every contender well behind him and put himself into the Yellow jersey. This young man has it all: can sprint, climb, time trail and sprint and is favored to win again this year. He takes over the Yellow Jersey as we go to Stage 7 which also features hills.

Hope you got in extra running, cycling, swimming distance with the extra day off – and some down time. We are into July; if you’re gearing up for a Fall race or challenge, get in the consistent mileage through July and August and a few test races in Sept. During the Summer months there is extra morning and evening daylight to help motivate you to build consistency. I can’t tell you how much your 3-5 days per week consistent training over these 2-3 months yields marked improvement in performance. Steady rolling terrain mileage and tempo will produce results.

SATURDAY HILL REPEATS: Workout is on for tomorrow 7/9/22. Starts 8 am.

TOUR DE FRANCE will be in its fourth day of 21 days of racing in Denmark and France. Always remarkable cycling, scenery, stories within the peloton and personalities. Most people in Denmark ride bicycles and are encouraged to do so – and have a good infrastructure for commuting and recreational riding. Did you know that for every mile of paved road built, by law there has to be a mile of bike path put in also! A smaller country with different hurdles to overcome here, but it sure is commendable that the Danes make it happen!

Stage 4: Watch the last 11 miles to see an amazing solo effort by a very talented rider Wout Van Aert, in Yellow for the overall lead, beat out the entire peloton which featured him pushing 35-40 mph pace! Stage 5 (Wednesday) will feature a number of rough cobblestone sections where chaos will reign.

Why is the Olympic lifting bar with the 45# plates at a height of 8.75″? It wasn’t set as an arbitrary height, but for safety. If an Olympic lifter fell with the barbell overhead, the plates would high enough to avoid crushing his head.

Deadlifting: It also implies that unless your competing in a Powerlifting meet, the height of the bar for deadlifting can be adjusted for the height of the lifter for back safety, yet still receive the benefits from deadlifting or trap bar deadlifting. For taller clients we place the bar with plates on two flat 10#, 25# or 45# plates to achieve a more appropriate height. We can all set the height to what we need for pain free low back lifting.

7/5/22 TUESDAY. TEMPO workout over a rolling course over road, trail, or track terrain. Warm-up mile then an ascending time ladder for the tempo bouts:

4′ Tempo (2′ easy) – 8’T (3′ ) – 12′ T – continue run to finish.

7/6/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Deadlifts. 8:15 start at Warren’s. We do 35″ exercise / 25″ recovery at each station.

KB Sumo DL / O’Head Squat (with a bit more weight)

R. Lunge Torso Rotation

L. Lunge Torso Rotation

Incline Push-Ups

BB Romanian Deadlifts

L. KB Clean & Press (focus on the technique we reviewed last week)

R. KB Clean & Press

Weighted Plank

Landmine R/L Lunge Rows ( 6-7 reps each side)

Heavy Swings 2 x 6 with pause between each set

Rack Carry / Farmers Carry

7/7/22 THURSDAY. SPEED-WORK on local track. After the warm-up mile, drills, 6 x 30 meters; A ladder:

2 x 150 (50) – 2 x 400 (on 2′ or 2:30 or 3′) – 2 x 600 (200) – 2 x 800 (200)

7/9/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/ deadlifts. 8 AM in Lot C of Seminary College (201 Seminary Drive); the workout session is a go….