Recovery necessary

Today is not a scheduled recovery day but I was unable to get my workout in. I am super tired from Sunday's and yesterday's workouts. Last night we did a fast pace ride on the golf cart paths at night in the rain with a fair bit of climbing. After the first hour I was feeling sluggish, like my legs were filled with lead. Today, my legs were a bit sore. I did a 20 minute spin on the trainer, followed by an epson salt bath, a few advil and then got into my compression tights. I was going to do another 1 hour workout this evening on the indoor trainer but was not feeling up to it. I am now shooting to get tonight's workout in tomorrow morning.

Lots of sweat!!!

Today I did a 10 minute warm up on the trainer followed by 20 minutes of strength and body fat workouts such as: mountain climbers, hindu squats, crunches etc. Then back onto the trainer for another 30 minutes of 105 cadence spins, z3 big chain ring fun and some super spins.

Tonight I have my 2 hour high intensity Golf Cart path group ride with a light on my helmet. Super fast, lots of climbing and some nice and twisty paths.

One legged Drills and more Core work

Today, after my morning ritual of some light yoga, headstand and some push-ups I had some coffee and then jumped on the trainer for a high cadence 30 minute spin. I focused mainly on pedal stroke. This afternoon I am doing a 45 minute spin on the trainer where I will do some one legged drils, sprinting followed by a 15 minute core exercise program.


Right Now, Graeme has a special where you can check out the Videos that I train along with for only $1 for 14 days. Follow this link and get ready to upgrade your Race category in 2009.

http://www.cyclo-club.com/index.cfm?affID=30269

rest day and 2009 Mountain bike race schedule

Today is a rest day which is great my muscle and body as a whole are in need of an entire day with no exercise. Here is my 2009 Mt. Bike Race Schedule

March 22nd in Macon, GA Georgia Cup Series race 1

April 19th Columbus, GA Georgia Cup Series race 2
April 26th Winder, GA Southeast Race Series #4 Georgia Cup #3

May 3rd Ducktown, TN US Cup #1 South East race series #5
May 31st in Birmingham, AL Bump N Grind US CUP #2

June 14th Famington, GA Georgia Cup Series #4
June 21st in Jackson, GA Southeast race series #7 and Georgia Cup series #5

July 12th in Seattle Padden Mountain
July19th in Chatsworth, GA Georgia Cup series #7

August 1st/2nd Fontana, NC Southeast Race series #10 Finale of series
August 9th. Helen, GA Georgia Cup #8 Finale of Series

Eleven races total

7 Hour Mt bike ride today.

That Mt. Bike ride today was a lot more than I intended. My workout called for 2.5 hours today but right when I was leaving Camp Thunder trails another group was starting their ride and I had more in the Tank. The 2nd Group I rode with allowed me to take lots of breaks so I was not 7 hour straight but none the less alot of riding with a ton of climbing. My descending skills are really coming along and I am feeling more confident in my mountain bike skills as a whole. After that long ride it was time to refuel with some chocolate Milk, eat some dinner, jump into an epson salt and baking soda bath, throw on some compression tights , and put my feet up. Thank goodness that tomorrow is an exercise free day.

On the bike off the bike one the bike off the bike

Today's workout was all done indoor. I ran out of time in the day to get 2 workouts in so I had to get the hardest of the two workouts complete Here is how it went.
10 min warm up on trainer
12 minutes of functional strength exercises (never more than 15 lb dumbells) including preacher curls, squat and press and crunches to name a few
15 mintues back on the trainer doing 105 cadence
off the trainer for another 15 minutes functional strength
10 minute cool down.

Alot of sweat during this workout. Total body strength will come in handy during the racing season.

Tomorrow is going to be a great Mt. Bike group ride with lots of steep climbs and technical descents.

Rest Day

Today is a rest day. Rest days are fabulous and you need them just as much as you need high intensity days. I will do a super easy mountain bike spin focusing on having fun. I am also going to do some light stretching and use my bath tub as a in home spa. My training programs and recovery solutions can be found on from this link. http://www.cyclo-club.com/index.cfm?affID=30269%22%3eThe

Core work and Mt. Bike skills

Today I am doing tons of Core work in addition to cycling. This morning I did a 35 minute ride on my indoor spin bike with 6 super spins in the middle 10 minutes. The rest of the ride was at 95 cadence and was Zone 2 riding. This afternoon, I will be doing a 35 minute core work including numerous long holds in Plank position. My warm-up will be a highly technical 35 minute mountain bike ride. I do these Mountain bike rides about 3 times per week. In addition to needing amazing fitness it is also important in Mountain biking to have superior cornering, descending and technical skills. My recovery drink of choice is Carnation Instant Breakfast. If you would like more information on where my training program comes from please feel free to email me at michaeldmanthey@hotmail.com

Day 1 of my Blog

My first Mountain bike race of the new year is March 22nd in Macon, GA. My training program is working well and I am confident in this up and coming season. In order to upgrade to PRO I need 2 top 3's or 3 top 5's. I will be doing about 17 mountain bike races this year total. Today I woke up and did a 45 minute spin with a 8 OLDs and a couple of 10 min Z4. Then tonight I did a 30 minute mountain bike ride at the Line creek nature trail behind my home. send me an email if you are interested in finding out more about my training program. You can email me at michaeldmanthey@hotmail.com