Right not long to go now infact 3 weeks today i will be pedaling round the Veneto in a state of exhaustion.... The pedalling has been a mix since i did the Granfondo Collieuganei and two weeks i managed to rattle out a big week of training although it probably has lost a bit of variety in my attempt to ramp up the Km's.
Last week i was off at summer camp by the beach and the roads were perfectly flat. Managed to rattle out 3 runs with the longest of 75km in 2hrs and 40mins. managed to average 90rpm and a speed of 28km/h the last 40mins was tough as it was straight into a headwind and my average speed dropped right off.
acute responses to hypoxia apparently.....
I have also started some hypoxic training, subjecting myself to between 15 and 30mins each evening. It's easy to build your own device only requiring some medical grade soda lime sponge and some yoghurt pots. You will also need a finger oximeter to measure your % saturated in you blood and hence estimate your altitude.
The benefits of Hypoxic training is essentially and improved capacity to deliver oxygen to the muscles. This can occur through several mechanisms.
- Improved blood chemistry
- Increases in Growth Hormone
- Changes in size and number of mitochondria
- alterations to enzyme activity
- 2 Days 15mins @ 90%
- 2 Days 20mins @ 85%
- 2 Days 25mins @ 80%
- 8 Days 30mins @ 75%
I did a cycle before starting the programme and recorded the HR and will perform the same cycle after to see what changes have occured.
No comments:
Post a Comment