It´s strange how the mind also starts adapting to many hours of training. Before, a 4 hour bike ride was like "oh-man-that-sooo-long-and-tough" and now it feels short compared to the 6-7 hour rides we did in Lanzarote. Consider how to train your mind to better digest these long days on the bike - it all starts in your head.
Barcelona weather is at its best for January - we´re experiencing 20-22 degrees since New Years and hence taking advantage to get some hours done on the bike.
Monday: 1h run - 14km, 45min weights
Tuesday: 2h bike, 2.8km swim
Wednesday: 1h40m trail run - 20km, 30 mins compex
Thursday: 2h20m bike, 30 mins compex
Friday: 1h run, 3km swim
Saturday: 4h bike, 30 mins compex
Sunday: 4h bike (TT specific) and 60 mins compex
Summarizing some 21 hours.
I have changed my strategy on weights sessions. Before I did fewer reps (8-12) with more weight, resulting in a fast bulk-up. Last January I gained 3-4 kg of muscle mass in one month, which were looking great, but not really helping me to be light for IM Lanzarote. Good news is that I lost these kilograms during the long trainings during spring-time. And I guess it had a good impact on the improvements I experienced on the bike last year.
Since December I have been doing 2-3 weight sessions a week with 8-10 exercises, both legs (leg press and calves), swim-related weights (triceps, shoulders and back) and core-strength (lower back, abs and hips) - now with 15-20 reps. Hence, I expected no or low bulk-up. I guess I was wrong, as I am now back to around 75 kg (3 kg above racing weight) and my fat% is definitely at an all-time low (after quitting wine and beers - gotta admit, that works).
To be frank, I am again a bit clue-less on what to do - to avoid this bulk-up or just leave it be, hope for the best. I know my fast-twitch muscle fibers would make me a great body-builder or 100m runner, but that´s not really what I am after right now. Any comments or advice is most appreciated - thanks and enjoy your Sunday!
Cheers - T
Amazing gain of muscle mass in very short period of time. I reckon doing longer sets should work for me quite well. I planning to start training more weights at work as I can just do a quick work out at work on lunch break. Will concentrate more on swim specific muscles but thinking of trying do some legs too.
ReplyDeleteThere is no harm having big guns, keep hitting weights.
Dropping alcohol surely makes the difference, I should try to make it once a week occasion. Difficult task to do in Barcelona when we are having spring weather in middle of winter.
Very tough week with trainings for you!
Take care on what you eat before and after your training. Reduce your protein intake prior and directly after your work out will reduce your weight gain. “Drain” your muscles of its building blocks and you will find yourself with longer and leaner muscles.
ReplyDeleteRemember that the metabolism often increase on male when they get older :-)