Intro & Day 1
Sat 4th April 2020
Today I was meant to be flying out to Italy for a training camp with Ironman Champion Joe Skipper. As this can’t happen anymore I have decided to do a 9 day training camp at home in Norwich, and I would love for you to join me for some of the challenges…
Day 1
Run - Timed 5k run or Threshold Run
Cycle - 1hr 30 (easy ride)
So the main challenge here is the Run session. This will give you a bench mark for the start of the training camp, which we can retest next weekend.
I did the Threshold Test. If you have a Garmin you can try it too…
If your Garmin has this option you can use the Threshold guided test to get an estimate of your Lactate Threshold - the intensity level at which your bloomstream starts to accumulate lactic acid. My Threshold was 158bpm and I can now use this to adjust my Heart Rate Zones for my future runs.
Get in touch:
If you completed Day 1 drop me a line and let me know how you got on:
email: ross@getdynamic.co.uk
socials: @thedynamicman
Day 2
Sun 5th Apr
Cycle - FTP Test (or FTHR test)
Run - 10K (easy run)
So the main test today is on the bike…
Functional Threshold Power (FTP)
For those with a power meter this is a 20 min flat out test. You can then use 95% of your average power to get your FTP. You can use this to calculate your Power Zones.
Function Threshold Heart Rate (FTHR)
If you don’t have a power meter you can still do the 20 min flat out effort. Your average heart rate is then taken to give you your Functional Threshold HR. You can use these to calculate your Heart Rate Zones.
My effort
I did my effort today on Zwift. My legs were heavy to start and it is clear that doing 2 days of testing in a row is never a fair test. However, I am doing these challenges this week to keep me motivated and I will re-test exactly the same next weekend.
My result today was a average power of 253 (FTP 241). This was less that the last time I did it with James from RideHarder but it just shows you that it's always easier when you have someone shouting at you! (plus all the drinks during the virtual Games night last night probably didn’t help!).
I also monitored my HR to get my Heart Rate Threshold too and it was 165bpm. Only a sunny 10k run later to complete Day 2.
Get in touch
Let me know how you get on:
email: ross@getdynamic.co.uk
socials: @thedynamicman
Day 3
Mon 6th Apr
Strength - Dumbbell workout 🏋️♀️
Cycle - 20 mile Time Trial
Dumbbell workout
Today I start with some strength training. For any runners and cyclists strength work is SO important. It helps improve running & cycling power and reduces the risk of injury.
My strength session today only requires 1 set of dumbbells:
Lunges 3 x 10 each side
Chest Flies 3 x 10
Bent Over Row 3 x 10
Russian Twist 3 x 10 each side
Clean & Press 3 x 10
Cycle (20 miles TT)
The cycling session is perfect for only leaving the house for around an hour
Norwich - Coltishall - Wroxham - Norwich
Day 4
Tues 7th Apr
Strength - Run specific strength workout 🏋️♀️
Run - 10 x 400m (around the Cinder Track)
Cinder track at Henderson Green
Strength workout for runners
Check this out over on the Dynamic Fitness YouTube channel: https://youtu.be/5iG2JZeAhZc
Run (10 x 400m)
This is a super HARD session around the track
You do 400m flat out then rest for 2 mins
During the 2 mins you do 10 reps on the outdoor gym equipment - I did Leg Raises and Tricep Dips
Target today is to beat my 400m PB!
If you are keen to give this one a go, use your running tracker (I use Garmin & Strava) and find a 400m route. Then give it a go as many times as you can to find your PB….
Day 5
Wed 8th April
Strength - All body Bodyweight workout 🏋️♀️
Cycle - 1hour ride (including 10 mile TT)
Beautiful cycling in Norfolk
Strength
Today starts with a bodyweight workout.
1. Squats 100
2. Press Ups 100
3. Step Ups or Star Jumps 100
4. Sit Ups 100
5. Burpees 100
I broke them up into sets of 20 💪🏼
Cycle Ride
Today I’m going to go for the classic 10 mile Time Trial. This gives me a chance for a shorter bit of hard work today. The plan is to hit 20mph average!
Let me know if you give it a go!
Day 6
Thurs 9th April
Cycle - Group Zwift ride
Run - 10k easy run (new route)
Cycle
The main challenge for me today is to have a go at my first Zwift ride.
I just missed the start of the 9:30am ride with Joe Skipper but I joined the 9:45am ride - The Roubaix classic. This ride involved loads of short bursts of power much higher than my FTP.
If you haven’t tried Zwift I would recommend giving it a go - it keeps things interactive and keeps you super motivated!
Cycling on a static bike is also a great way to train without leaving your house, and for me it means I can use my outside time to run today too
Run
This is a new route suggested by my neighbour (we’ve been chatting over the fence). This one takes in the different parks of Norwich - Waterloo & Wensum and will be an easy run to keep the legs moving after the hard cycling in the morning
Day 7
Good Fri 10th April
Cycle - 20 miles (new route)
Homeworkout- Feel Good Friday!
Feel good Friday workout - 5pm every Friday
Today is the easiest day on my plan
The focus today is having fun and recovering the legs ready for the testing sessions over the weekend….
Cycle (20 miles)
This is a new route today. With new routes I can always take it nice and easy and use it as a chance to explore our beautiful county. With the routes I know well, they are the ones I go for it!!
I have 2 solid 20 mile routes so this will be another one to add to the list :)
Feel Good Friday workout
This is a 30 min workout at home. A good mix of Cardio and Strength work and it’s free for you to join me. Just click the link here on Zoom: https://us04web.zoom.us/j/627945618
Day 8
Sat 10th April (penultimate day!)
Run - Threshold Test (or 5k run)
Cycle - 20 miles (turbo)
Happy Easter! 🥚
Run
This weekend is all about re-testing against last weekend. I said I would keep the test conditions the same so I made sure to have plenty of cocktails last night at our virtual games night (this time mojitos! 🍹 )
The test for me today is a threshold test but you can also do a 5k timed run. I’m doing my run at Eaton Park and I would recommended picking your favourite Parkrun course for this test.
I’ll also be super happy to clock up some more miles for the littlelifts Virtual Marathon - taking me up to over 50km this month so far 🏃🏻♂️
Cycle
This is a 20 mile easy spin :)
Day 9
Sun 11th April (last day!)
Cycle - FTP Test
Run - 10k steady
Where the pain happens!
Cycle - FTP test
I can’t believe it been over a week since I was last waking up to do the FTP test…
It’s been an awesome week of training and this is my last real challenge. Last nights cocktail of choice was Aperol Spritz 🍹 (it was hard to resist in that sunshine yesterday! ☀️ )
So it was hard to get up for this one but I wanted to finish what I started. Wish me luck!
Run - 10k steady
This is now one of my favourite routes
Unthank Road - Cringleford - Yare Valley - UEA - Eaton Park - Unthank Road
It’s all about enjoying this last session - feeling fit and feeling lucky to be able to do it 🏃🏻♂️ ☀️
Summary
Firstly I want to say how much I’ve enjoyed this 9 day training plan. I devised the programme the evening before day 1 and I have stuck to it to the last mile.
I posted on the blog each day before the sessions so here is a brief summary of how it all went...
Cycling
FTP test Day 2 - 241 watts
FTP test Day 9 - 243 watts
Throughout all the rides I used my Boardman Air bike and I spent as much time in the aero position as I could. There were a mixture of easy rides, turbo sessions and time trials on the roads.
I found some awesome new routes, including the 10 mile TT route in Ketteringham which I would recommend, plus the beautiful intwood road out to Mulbarton. It was also great to ride the Norwich Ring Road when there is no traffic!
The time trials I did were tough but nothing compares to the intensity on the turbo trainer! This shows that I increased my FTP a couple of watts but I’m keen to do these tests again when I am fresh.
Running
Threshold Test Day 1 - 4:11/km
Threshold Test Day 8 - 4:02/km
The above tests show you what pace you can hold at your Lactate Threshold and it certainly shows an improvement due to the extra volume this week.
If you want to improve your running it is important to train at different speeds and the track session I really pushed the pace. The longer tempo runs helped me to explore some new local routes from my house. I have also created a few new segments on Strava - check out the Dover Street Dash and the Portland Street Pump!
Finally the runs were all part of me clocking up mileage for the littlelifts Virtual Marathon.
Strength sessions
I created a little home gym and I have done some great sessions throughout the week.
Strength work is SO important to improve your running & cycling power and it also helps stay injury free. I do some free group workouts if you want to join in:
Mon 11am (over 50s)
Wed 5pm
Fri 5pm
Flexibility
With extra volume often comes extra muscular fatigue and tightness. I did a couple of session of stretching & rolling in the evenings to keep the muscles loose. The paddling pool also helped too!
I am feeling GREAT after this training programme and I would recommend anyone writing up a plan for a week and challenging yourself with some new things. Keep active and stay safe.
Ross