The Ride

Vinter, the best chance to work on some specifik points.
I always sit down with my coach, and make a plan for my further development.
Here we agree, what kind of winter training, fits for the weather we have in Denmark in the dark and cold winter.
It is very important for me, that my training can actually be done. Sometimes we get frustrated if we miss a trainingpas, but it is in the planing that it goes wrong most often, not on the day that you miss it. Plan well.

Here is one of my winterfavorites on the bike.
As it is many times hard to keep a steady workload, (cars, crosslights, ect.) i try to get these done on the spin-bike / rollor.
90 min total: 15 min varm-up + 45min building
= 9x5min (3min-sitting-heavy-60rpm + 1min standing still heavy and 60rpm + 1min Fast Pedal) GRINDING HARD.
and then 4x5min Fast Pedal, where the last 90sek my load climbs up to AT in each 5min.  Then finally 10 min  cool-down.
Makes me strong, and as my teknik is  not so strong (started late on the bike) the last 4×5 forces me to be very much in touch with my pedalstroke and load, and thereby my bikeskills develope also.

Kaisa Ilvesmäki-Jakobsen | April 10, 2009 | 1:33 pm

On Garn Canarie you find super mountains for biking.

On Gran Canarie you find super mountains for biking.

the 2009 season is on.
the 2009 season is on.
open water swims in begining of april, Gran Canarie is great.
open water swims in begining of april, Gran Canarie is great.

Normally on Gran Canaria in the winter, was again right for good weather, shorts and 1 shirt all day biking in the mountains.

no west, just 25 degrees and blue sky, i love it.

no west, just 25 degrees and blue sky, i love it.

We stay in deifferent places on the island, this time  between Puerto Rico and Puerto Mogan, in a quiet place, and on Sunprime, a hotelconcept from Mytravel i Denmark.
It is just for couples, no childrenpool, but a nice restaurant, spa department and right by the sea, it was great, just right when all you do is train, relax, eat and enjoy.
Fokus was on building the first level of strenght on the bike, and endurance, this I normally in the the winter time, if my A race is in the summer.
So long trips in the mountains was the program.
My heartrate is up to 140 (obs my AT is 148, and max around 165) on these trips, and many times i have different drills to do on the ride, all building on strenght and bikeskills.
Fast pedal is one of them.
100 to 120 rpm and fokus on pushing AND pulling in the pedalstroke.
HD is another  (we call it heavy duty, cause that is what it is)
3×20 min. of heavy gear, and 50-60 rpm.
It get´s pretty heavy by the 3rd session, but it works, and i like to do workouts that I know works for me.
Stand is one (but this one I am not so happy about)
It is just so hard.
3×10 min standing. Well, try it, it builds good strenght, but it can really be hard.

Openwater swimming is also great.
The warm water around the Canarie Island´s, is just good for this.
Just outside the hotel, I could go for good swims, and I love to go for at good swim in the morning, before the breakfast, so I did.

Training in warm and mountains during the spring is a good start, that will be a good part of the base for the coming summer season.

 

One Comment

  1. Hei Kaisa!
    Olen niin ylpeä sinusta. Olet todella teräsnainen.Itseasiassa olet harjoitellut tuota jo lapsesta asti.Tosin ei Rautavesi kyllä kestä vertailua,mutta jostainhan sitä on aloitettava.
    Onnea kaikkiin kisoihisi!

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