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Thread: Ryan's Summer Endurance Training Log

  1. #1
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    Jun 2021
    Location
    San Diego
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    Default Ryan's Summer Endurance Training Log

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    After close to a year of running NLP, the Greysteel Texas Method (while recovering from an injury), and back to the NLP, I'm transitioning to endurance training to improve my performance at summertime activities (surfing, skateboarding, swimming, whatever my kids are playing, and eventually road races and triathlons again). I'll run this training until daylight savings comes to an end, and then transition back to strength training in the winter months.

    Current stats:
    Height - 5'11
    Weight - 178.6
    Age - 47 (48 in June)

    I'm continuing to run NLP for the pressing movements since they don't really interfere with my endurance training (for now).

    Sunday, May 1, 2022

    10 min yoga
    106 min surfing

    Monday, May 2, 2022

    Bench @ 4'
    45x5
    95x5
    135x3
    155x1
    170x1
    192.5x5x3

    35 min Peloton Power Zone ride

    Tuesday, May 3, 2022

    20 min yoga

    Wednesday, May 4, 2022

    Press @ 4'
    45x5
    65x5
    95x3
    115x1
    120x1
    131x5x3

    10 min Peloton Functional Threshold Power (FTP) warm up ride
    20 min Peloton FTP test ride - establishing my baseline at the beginning of this training cycle. Average output: 213 watts. I expect this to go up and will retest every 4-6 weeks
    5 min Peloton cool down ride

  2. #2
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    Default

    Thursday, May 5, 2022

    20 min yoga

    I was also thinking about swimming some laps over the lunch hour, but my wife has been home with a sick child all week with little to no break, so maybe next week.

  3. #3
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    Default

    Friday, May 6, 2022

    Bench @ 4'
    45x5
    95x5
    135x3
    155x1
    175x1
    195x5, 195x4
    175x5x2

    30 min power zone endurance ride
    20 min low impact ride

    Missed the 5th rep at 195. I'll try again next Wednesday.

  4. #4
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    Jun 2021
    Location
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    Sunday, May 8, 2022

    30 min power zone endurance ride (250kj)
    5 min core strength

    Sunday is usually my surfing day, but celebrated Mother's Day with my wife and kids instead.

    Monday, May 9, 2022

    Press @ 4'
    45x5
    65x5
    95x3
    115x1
    120x1
    132x5x3, 132x4x3, 132x3

    30 min power zone ride (275kj)

    Missed the 5th rep of the first set of presses. Completed the work by doing two more sets of 4 and one set of 3.

  5. #5
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    Default

    Tuesday, May 10, 2022

    20 min yoga

  6. #6
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    Default

    Wednesday, May 11, 2022

    Bench @ 4'
    45x5
    95x5
    135x3
    155x1
    175x1
    195x5
    175x5x2

    45 min power zone endurance ride (392kj)

    Managed to get all five reps today at 195 despite pitiful sleep and the beginnings of a cold. Onward to 197.5 next Monday...

  7. #7
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    Thursday, May 12, 2022

    20 min yoga

    Friday, May 13, 2022

    Press @ 4'
    45x5
    65x5
    95x3
    115x1
    120x1
    133x5x3

    30 min power zone endurance ride (266kj)
    5 min core strength

    Huh, I wasn't able to get the 5th reps at 132 on the press on Monday, but I did today at 133. Interesting how things change from day-to-day, and how imperative it is to keep going after minor set-backs.

  8. #8
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    Sunday, May 15, 2022

    45 min power zone endurance ride (399kj)
    90 min at the skateboard park with my son

    Monday, May 16, 2022

    Bench @ 4'
    45x5x2
    95x5
    135x3
    155x1
    180x1
    197.5x4
    180x5x2

    30 min power zone ride (275kj)
    5 min core strength

  9. #9
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    Default

    Tuesday, May 17, 2022

    20 min yoga

  10. #10
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    Default

    starting strength coach development program
    Wednesday, May 18, 2022

    Press @ 4'
    45x5x2
    65x5
    95x3
    115x1
    120x1
    134x4x3
    134x3

    45 min power zone ride (420kj)

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