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Ryan's Summer Endurance Training Log
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
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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.
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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.
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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.
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Tuesday, May 10, 2022
20 min yoga
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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...
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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.
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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
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Tuesday, May 17, 2022
20 min yoga
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Wednesday, May 18, 2022
Press @ 4'
45x5x2
65x5
95x3
115x1
120x1
134x4x3
134x3
45 min power zone ride (420kj)
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