Dear sirs,
I know endurance sports, speed skating in particular, are not exactly the core of T-Nations interests, but I have found here the information I have been craving for years to get to the next level in my sport.
And I have been getting results fast, my first podium ever, after less than a month of using tips and methods of T-Nation.
Before all else, I have to thanks Waterbury for his “The Figure Program”, because even if I am not a sexy female (but I just loooove em), the nutrition and training methods detailed are a very good base for my goals.
My Goals: by the end of 2007
- To get from 72 kilos to 80 Kilos: But with little or no “twitch muscle” in the legs, abs and back, I dont need them, a race is at least (in my case) 5000 meters, and that takes about 8 minutes. I need POWER to WEIGHT not the weight of power.
- I am about 10 percent body fat ? I need to get to about 8. That’s what pro cyclists are in race shape, anything lower gets difficult to mix with endurance.
- Gain some upper body strength, there is a lot of shoving and pushing, especially track racing, and I need a bit of help there.
- Get down to a 1h05min 42k marathon. My personal best is 1h17.
My training:
You?ll need this: http://www.T-Nation.com/readTopicMwa.do?id=1493093
Monday
Morning; Half on hour of jogging in the park next door, not feet shuffling, but real jogging jumping over stuff going up stairs and inclines. I do this before eating.
Evening: Outdoor Track. Endurance if I have raced the previous Sunday or if the weather is too cold. Partials otherwise, I train for about 2hours
Tuesday
Morning: about 20 minutes of jogging, then 10 50m yard sprints
Evening: Outdoor track, Partials and technique/strength training on the skates for 2 hours
Wednesday
Morning - nothing
Evening; Waterbury’s Figure Program Day 1. As a rule, I follow his basic recommendations, but add in abs and do more reps on the legs.
Thursday
Morning; 30 min of jogging, same idea as Monday.
Evening: Indoor Track. This track is short and bumpy, the front calves and the glutes tire fast. About 2 hours of fun.
Friday
Morning - Nothing.
Evening - Waterbury’s Figure Program Day 4.
Saturday:
Morning; Technique training, “where do I screw up” to be more precise. Right now I do about an hour of slow endurance, and then train whatever muscle group or part of my technique is lacking. Or, quite often, being stuck in a car getting to a race.
Sunday:
RACE DAY! Or at least a 100k on my road bike.
Note: I cycle to work and back on my race bike, I try not to haul big gears, just get the legs moving nice and fast. About 25 minutes each way.
FOOD.
Note that I live in France and go to the US equivalent of a “Farmers Market” every Saturday for my Fruit and veg. I have only been eating 6 times a day for the last 20 days.
Breakfast:
1 small bowl of muesli, this is a Bio variety, only whole cereals and no sugar, eaten with half cream milk.
1 slice of whole bread with a bit of real marmalade (not glucose with bits of fruit).
1 Orange or Apple
1 big mug of tea with a bit of fructose (no sugar).
I add in two two tablets of wheat yeast, 50mg of Acerola Vitamin C and a littler spoonful of wheat germ.
Mid morning:
1 Mug of Ovomaltine Entdecke die verschiedenen Ovo Produkte | Ovomaltine.ch
1 helping of protein biscuits, 11.2gr of protein.
1 Capsule of omega 3 rich fish oils.
Lunch:
1 plate of salad, a spoonful of olive oil and of red wine vinegar.
1 slice of whole multicereal bread.
300 Kcal of fish and veg.
1 fruit.
1 Capsule of omega 3 rich fish oils.
Mid afternoon
1 Mug of Ovomaltine
1 helping of protein biscuits, 11.2gr of protein.
1 Capsule of omega 3 rich fish oils.
Evening
1 plate of salad, a spoonful of olive oil and of red wine vinegar.
300 Kcal of fish and veg.
1 fruit.
I add in two two tablets of wheat yeast and a little spoonful of wheat germ
1 Capsule of omega 3 rich fish oils.
Before bed;
1 protein bar, 10gr of protein with a glass of milk or water.
1 Capsule of omega 3 rich fish oils.
I don?t smoke, and only take about a glass of fine wine per week. I have totally dropped fast food, sodas etc. I rotate food: not the same fish and veg every day, replace fish with chicken, sometimes eat a bit of red meat.
I have to take great care with supplements, I race at a national, sometimes international level, and could be tested by the same labs that do the “Tour de France” So no exotic stuff please!
Gildas
