LORI NEdescu,

MS RD CSSD

@hungryforresults

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Board certified sports dietitian, pro athlete, freelance nutrition writer, published author, social content developer & personal chef.

Week of Training

Week of Training

I get many questions about what a typical week of training entails. Basically it is a lot of riding. But you probably knew at least that much…

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So I’m giving a detailed look two different weeks of training. One before Gila, and one more recent. The biggest difference is that leading into a big race, the workouts will be more structured and have less (or zero) cross training.

Of course, the actual workouts are just part of the picture. Each day I start with a little routine to keep me on track.

Morning:

  • Wake up (I am for 6:30am but allow my body to wake up naturally whenever possible, sometimes that’s 5am sometimes 7!)

  • Take my HRV

  • Weigh Myself

  • Drink a glass of water (I’m not a fan, this is a forced habit)

  • Stretch and do 5 - 10 minutes of core

  • Drink all the coffee I can

Rest days are always a big question. I try not to schedule them. I schedule easy/ recovery days usually once a week. But full rest days I leave up to my schedule to dictate. That’s just reality. Sometimes I am traveling or working or the weather is awful and its just better mentally to not stress it and call it a rest day.

For a week, I look at TSS, fitness, fatigue, form, and total volume. I keep these things pretty consistent but it will change based on how far out from a race I am. For each individual workout, I look at NP, time spent in zones, segments (if I challenge myself with some), and power. I don’t dive into HR too much or really care about pace or distance. Of course, the details of each individual workout vary greatly.

Here are two week examples. The first is in April, leading into Gila. The second is after Gila, leading into Cascade.

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While I’m happy to give you examples of my training, this should not be used to compare against your own training. It can give you an idea of what it takes to be where I am in my performances and level of athleticism. It can give you an idea of the time and effort devoted to being able to compete at this level. It should not be directly recreated or thought of as ‘I can’t do that so I’m not going to try’. Even I feel this training isn’t enough and needs to be more focused and more more more… it is an easy cycle to get caught up in. I constantly have to remind myself to train smarter not harder which is why I’ve tried implementing so many other aspects of performance (meditation, appreciation, nutrition, sleep, stretching, HRV, etc etc etc…).

If you have questions, ask them in the comments!

Salmon & Hash

Salmon & Hash

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