April
2009
Tom’s New Opportunity…
"How One High Quality Chunk Training Ride and Cyclo-CLUB BOOTCAMP Techniques Broke the Legs and Tempo of a Great Endurance Rider and Why This One Ride Will Open Doors of New Fitness for Years to Come for Tom Gagliardi."
FROM: Tom Gagliardi
TO: Graeme Street
Dear Graeme,
"I finished this ride and felt as though I had done 200 hard miles of riding instead of 57.
I feel like I learned alot yesterday about how to effectively revise my training format for this year.
You know I've alway been able to ride for a long time at sub-threshold pace, but never excelled in the anerobic section of rides or a short distance racing.
Some of the things that stick out from yesterday's training are the following;
TOM - I'm probably not getting full recovery in from riding my MTB in the woods in which I always get at least one section of high intensity climbing section, even if it's only for 30-seconds, it's probably hurting my recovery.
GRAEME: Yes, it is. Always been a problem for you. Need to let go!!
TOM - As hard as it will be to not get on the bike for two days, I'm going to try it, and back on the bike Weds.
GRAEME: Yes, passive recovery is best after this ride.
TOM - chunking the way we did it in a less structured time interval format makes alot more sense when you are outside on the bike.
GRAEME: Yes, the spin classes are for practice, taking the techniques and using them on the road or MTB is how we use chunking.
TOM - focusing on different things during specific chunks was great; shoe scrapper only chunk, standing only chunk, building intensity through the climb, roll-overs, etc.
GRAEME; Yes Tom! Now you're starting to get the hang of it.
TOM - I'm looking forward to revising my training format this year. Although I really love to go out and ride my bike at a comfortable pace for 5-6+ hours, it's getting harder and harder to do that with the kids.
GRAEME: You can still do that Tom, but I recommend that you use the 7-Day Format Guidelines in the Cyclo-CLUB to help organize your work to get more results for the longer ride, that I know you love. It will work in half the time!
TOM - I'm going to check out some of the club's 7-day formats that you mentioned in the club. I need to make some changes to my weekly program and am excited to get new results.
Thanks again. I (think) I look forward to our next ride.
--Tom Gagliardi III
