Verofit training log. By Michael Rand- Manager-Coach- rider. Defence Force Elite Cycling team
Verofit training log
As a competitive cyclists and a Defence Force Employees. The Defence Cycling Team’s time to train is limited most weeks. So to help get in the most effective combination of training possible. It is very important to have a structured routine that includes, Time management, Correct nutrition and the right amount of recovery and rest between work outs.
The following is a general idea of my training schedule/ Diet on a week to week basis.
Monday Rest day. Do core work. Get a massage every fortnight. Try to get plenty of sleep to prepare for the week ahead.
Tuesday Hills ride. Up at 4.30 AM. Eat a banana and drink a Biden of Verofit Regeneration. Fill the bidens with Verofit isotonic drink and Ride to meeting point in centre of Newcastle for a 5.30 start. Then a 45 km bunch ride taking in most of the decent hills around Newcastle. Generally it is a fast pace up the hills and a re-grouping and recovery along the flats and downhills. From there it is a 30 km ride out to Williamtown RAAF Base. This is done at a solid fast paced tempo to make sure we get to work on time at 7.30 AM. As soon as I get to work. I drink a high quality Protein Shake from Australian Sports Nutrition’s Range Evolve. Called Anabolic Injection and also and a multivitamin. In the afternoon it is a nice easy 30 km Spin home. During the day I eat lots of fresh fruit and vegetables and have a shaker of Verofit Isotonic drink and Branch Chain Amino Acids to maintain Electrolyte balance.
Wednesday Tempo ride. Up at 5.00 AM and on the bike by 5.30. I have the same diet in the morning as yesterday. My diet remains pretty similar all week. Then out on the bike doing efforts at about 75 – 85% of my max sustainable power output. This ride gives me about 60 km before work. After work. I do a nice easy 30 km spin home.
Thursday Aerobic Threshold training. I have a late start on Thursdays so I try to get at least 100 km before work. I do 4 * 10 km efforts at 90 – 105% of my max sustainable power out put. To improve pedalling efficiency I try to keep my cadence at, at least 95 – 105 RPM. This helps raise the heart rate and also keeps your legs quick. Very easy ride home. Keeping gears very small and nice paced cadence.
Friday Is an easy ride to and from work. A total of 70 km for the day at a very easy pace.
Saturday. In the morning, track training with sprint work and motor pacing. In the afternoon in winter either Race or group ride with the team.
Sunday Long ride most weeks, with Hills and plenty of time in the Saddle. Building to 9 hours saddle time with plenty of climbing. The big goal for the year is Grafton – Inverell in October and Defence National Road Cycling Championships and Australian Master Road titles in September.
I always try to get as much sleep as possible and often take a 20 minute nap during the day to help get through the day. My wife is a great cook so I get plenty of very healthy meals with good quality Carbs and Proteins to keep mu body fuelled and ready to go.
I hope this can help you structure a program for your self and give you a bit of motivation towards achieving your own goals.
Kind regards
Mick Rand
Australian Defence Cycling Team (ADCT)
Manager/ Rider/ Coach.