Endurance Edge Personal Training

Nice one Bailey Christie 💪🏻👏

P1 over the weekend at the Dwellingup @wagravityenduro . Was a hard go after no riding for a while and easily the most physical race of the series so I’m surprised I came out on top haha! Back and forth battle with my bro @joshmoore_90 all day good job mate! The new @maxxisbikeau DHX’s were ripping all day front and rear 👌🏼 • 📸 @leighton.madden @wearelusty @transitionbikes @transitionbikes_australia @hillside_cycles @ba.suspension @maxxisbikeau @rockshox @sram_australia @juicelubes @albek.co @deitycomponents @crankbrothers @troyleedesignsau @odigripsau @sdgcomponents @enduro_bearings @lingalongabikepark @sendhit_mtb @shinglebackoffroad @crayvperformance #wearelusty #transitionbikes #enduro #downhill #mtb

Great weather, great ride and great company today with Thomas Banas👌😀

World Gravel Championships with 10 hours per week training experiment😇(7 weeks to go)

Light as you can, strong as you can, healthy as you can, and enthusiastic and refreshed as you can!

At 57yo and over 40 years of racing and training experience, I know what I need for performance, vitality, well being and consistency.

So I’m going to unveil (only if you’re a training geek😂) my regular training week..
And a quick explanation of why…

Sunday arvo: HEAVY structured strength and Mobility session.
1 hour of core, Squats, lunges, deadlifts and single leg presses.
I’m currently lifting heavier than I have ever lifted and leaner than I’ve been for the last 8 years😀
So: stronger and leaner on 1 proper session a week😀😀.

Monday morning: 1.5 hour high cadence zone 2 HR spin, for recovery after Sunday evenings heavy weights.
Strength x speed = power.

Tuesday: 45-50min Wahoo.
No fluff. Low cadence, Seated, (40 -50 rpm) MAXIMUM power 60 sec intervals x 8 off with 3 min recovery. Failure of legs at 60 sec!!🤪
For Anaerobic Capacity and max power development.
Still heading upwards😀

Wednesday: 3 hours of flattish terrain road or gravel with mixed cadences, aiming for maximum power at below 75% HR.. not going over this HR!
So pretty chilled😀
Fat burning and endurance building, riding faster at the same HR😀

Thursday: rest day.

Friday: rest day.

Saturday: 3 - 4 hours of mixed intensity group road ride or gravel on rolling to hilly terrain….
Or a West Coast Masters road race every month.
Fun intensity 😀

Everyday: walk the DOG for 30-40 min (zone 0-1 HR😂)

I’ve done way more in the past, but haven’t always performed better, and sometimes worse.
My Endurance is natural and my weight is consistent due to heavy weights and keeping low cortisol levels and good recovery techniques, so I don’t need heaps thank goodness😀

So every session has a purpose, and that purpose is challenged by my more watts at the same HR or lifting heavier while being leaner.. Power to weight ratio.

Recovery is maximised so that health and freshness is there for each session to get the most out of what your trying to accomplish. No tiredness!!

Many may not agree, and that’s fine.. but with two 3rd placings in the last two gravel races (including the state championships at Back Roads) and so far having no colds, injuries, niggles and keeping an abundance of enjoyment, this is working well for me.😀

Over so many years, your training changes as we age, but intuition is our friend.
If you can find a way to keep lean and strong without spending sometimes countless hours on the bike, then work it to its max.
Look each area of the training parameter and challenge yourself in each, while being healthy, relaxed and refreshed.
Watch how the body and mind responds..it may surprise you🙂

Written by

Lance Portman

BACKROADS MUDFEST😝

What an epically hard day!
100km of gale force winds, torrential rain and and mega slippery mud🤪
Stoked with good legs day, finishing 18th overall and 3rd in the State Championship for the 55-59 year age group.
Form is coming good for the World championships in 8 weeks😀
Big thanks to mate Jason De Bell for cleaning my bike and ordering post race beers 🍺