Poor Performance

LVRC Swynnerton
1st September 2013

Probably the worst performance this year in the sense that there was no excuse.
I got dropped on the climb or should we say ramp back into Swynnerton village. With no incentive to carry on, I simply climbed off the bike at HQ.

This needs re assessment and an amendment of my training for the rest of the season.

A return to weight training:

Using a 16kg kettlebell

Warm up set x 1
Squats x 6
Upright rows x 6
Lunges x 6 x 2
Deadlifts x 6

Repeat but increase reps to 10 or 12 x 3

In summary:
Training Tips for Older Riders

- Reduce the amount of anaerobic training (very hard efforts over several minutes)
- Plan 2 rest days a week
- For optimum fitness and health load the body in moderation to the anaerobic threshold.
- Do compensating sport activity, strength training for the trunk.