Due to our lack of competition recently, I’ve not had a whole lot to write about. We’re in Hayling island tomorrow for an event, so I’ll give an update tomorrow afternoon.
To fill the gap, I’m going to give a run down of my weekly fitness program. If you have any comments or suggestions, give me a shout.
Monday: Depending on the level of sailing on the weekend, I will either aim for a heavy weights session (if Light winds on Sunday) or a long ride (if strong winds). I generally aim for a day off on Monday if we ripped it on the weekend.
Tuesday: 45-60 minute bike ride at sub-lactate levels. Heavy weights session in afternoon: Biceps, chest and quads
Wednesday: 45-60 minute cycling at sub-lactate levels in morning. Rest until afternoon. 25 minute lactate threshold ride at 180 bpms.
Thursday: Heavy weights session: Triceps, Back and shoulders
Friday: 45 minute cycle at sub-lactate levels. If competing on Saturday, afternoon off. if training, heavy weights session on chest, biceps and legs.
Saturday: No competition? Then training (3 hours on water) follwed by 1 hour 20 minutes cycle.
Sunday: No competition? 3 hours training followed by 1 hour cycle.