Hi Coach Jake,
Since signing up for coaching subscription I have moved to the off-season weight lifting plan and am now on third week. After ramping up the weight lifting I was pretty tired the first week, got plenty of rest. Definitely didn’t feel like riding much above z2 but legs not sore as per plan instructions. Feeling pretty good about the muscle tension intervals, although on the flats the gearing can be challenging on days like yesterday when I didn’t have the usual 10-20mph afternoon headwind.
Here in NorCal my wife and I have always been Winning In the Kitchen (farm-to-fork my good peeps!), but I’ve read that anyone over 50 can benefit from a little more protein. After a little too much 4th of July celebrating I installed Lose It! app (better than MFP IMHO) to ensure I’m getting enough protein. The last 3 days its been 175g, 120g, and 180g which works out to roughly 1.5g/kg to 2.2g/kg of lean body mass. As I understand it, that is a good target for someone my age that is lifting 3x per week.
- any benefit to doing the light spins b4 lifting at high RPM, say 90-95rpm?
- any feedback on the MTI work or anything else?
This week I’m feeling enough adaptation to the lifting that I did ~0.45 IF easy / 90rpm spin before lifting. Planning on doing the same today and Friday.