2012 Big Plans

Mark.Heneghan

I don't know much about all this kind of jiz. But I'll be brief and try to be as interesting as possible.

Trying for a big come back year on the bike for 2012. Raced at a decent level before so hoping I can get the old legs back! Hopefully I can keep everyone who's interested up to date on the status and training.

This definitely beats blogging!

Keep er lit!

Mark.Heneghan

So basically I will try and keep an eye on the watts and HR. And a focus is still on the long easy miles!

Mon; Evening Gym Session

Tue; 3.5hrs with 3 x 15min in the Big Ring with low cadence

Wed; Morning Session is 1.5hrs with 3 x13-15min @ Threshold
Evening Gym Session

Thur; 3-4hrs Steady Endurance Spin

Fri; Evening Gym Session

Sat; Off

Sun; 3.5-5hrs Depending on the weather!

To help with the recovery I get weekly rubs lasting 90mins with Martin Broderick in Ballyfermot. €20 a session! Fairly cheap in fairness

morana

Mark.Heneghan wrote: »

So basically I will try and keep an eye on the watts and HR. And a focus is still on the long easy miles!

Mon; Evening Gym Session

Tue; 3.5hrs with 3 x 15min in the Big Ring with low cadence

Wed; Morning Session is 1.5hrs with 3 x13-15min @ Threshold
Evening Gym Session

Thur; 3-4hrs Steady Endurance Spin

Fri; Evening Gym Session

Sat; Off

Sun; 3.5-5hrs Depending on the weather!

To help with the recovery I get weekly rubs lasting 90mins with Martin Broderick in Ballyfermot. €20 a session! Fairly cheap in fairness

yeah thats enough! Never mind the HR you should know that

velo.2010

Mark.Heneghan wrote: »

So basically I will try and keep an eye on the watts and HR. And a focus is still on the long easy miles!

Mon; Evening Gym Session

Tue; 3.5hrs with 3 x 15min in the Big Ring with low cadence

Wed; Morning Session is 1.5hrs with 3 x13-15min @ Threshold
Evening Gym Session

Thur; 3-4hrs Steady Endurance Spin

Fri; Evening Gym Session

Sat; Off

Sun; 3.5-5hrs Depending on the weather!

To help with the recovery I get weekly rubs lasting 90mins with Martin Broderick in Ballyfermot. €20 a session! Fairly cheap in fairness

Wow!

Thats the sort of training effort some serious lads here were putting in come Spring this year. Fair play.

morana

velo.2010 wrote: »

Wow!

Thats the sort of training effort some serious lads here were putting in come Spring this year. Fair play.

well he could be international class!

Lumen

Mark, if this isn't a contentious question, which club/team do you expect to be racing with in 2012?

levitronix

That looks like your day job:D

Mark.Heneghan

morana wrote: »

well he could be international class!

Well buddy

Easily know who this is! HR does knid of go out the window with me! Hows the form? You good? Hows wife and Sean?

Mark.Heneghan

Week of 28 November to 4 December, I treated it as a first of 3 BLOCK weeks.

Mon; 3.5hrs
Tue; 1.5hr Spinning Class @ Winning Solutions and Scott McDonald.
Wed; 3hr 15mins
Thur; 5.5hrs
Sat; 3.5hrs
Sun; 3hrs

All of the long spins were done nice and handy, just turning the legs over really. But anybody looking to open the legs up should consider the spinning class's.

All in all - 20hrs, 350+ miles and 2 days in the gym. HAPPY DAYS

Week of 5 Dec to 11 December

Tue; 3hrs with 3x12min @ threshold watts! Painful is not the word!
Wed; 1.5hrs - Testing out the new TT bike. Position, etc ec
Thur; 3.5hrs - Miserable! Just wished the rain would f*^k off!
Sun; 3hrs 45mins Steady!

So a handy enough week! 11hrs, and 2 gym sessions.

Last few days of horrible weather put a damper on trainng! One brightside..... Nice new tt bike. Giant Trinity! Will upload snaps during the week

Beasty

Mark.Heneghan wrote: »

Hows the form? You good?

Don't ask him - he's just won a (very cold and very wet) race today;)

Mark.Heneghan

Beasty wrote: »

Don't ask him - he's just won a (very cold and very wet) race today;)

Awh typical him in fairness! The only way the misses has a turkey on the table at Xmas is the Christmas race. Was not the nicest of days for racing! But definietly a day for the hardy winter warrior!

morana

Mark.Heneghan wrote: »

Awh typical him in fairness! The only way the misses has a turkey on the table at Xmas is the Christmas race. Was not the nicest of days for racing! But definietly a day for the hardy winter warrior!

I'm vegetarian!!!

Just remember to get the good recovery!

morana

Mark.Heneghan wrote: »

Well buddy

Easily know who this is! HR does knid of go out the window with me! Hows the form? You good? Hows wife and Sean?

all good!!

Mark.Heneghan

So basically with all of the training going on, as well as college, girlfriend, part time job, and life, it is paramount that recovery is taken as seriously as possible. For two reasons, (i) to manage everything life throws at me and (ii) to get the full benefits of the training I do.

Since starting the serious comeback I have focused on ways in which maximising recovery, in a realistic manner. (ie) something that conforms with day to day living.

Just for anyone who is interested here is 5 simple steps I take to ensure I am ready to rock and roll every day!

5 STEPS
(i) After spins, I down a recovery shake. But not just a plain protein shake. I use PHD RECOVERY, which is a mix of carbs, proteins, etc etc.
I get my supplements from Nutrition Connection on Capel Street.
http://nutritionconnection.ie/goods-1417.html

(ii) A simple 10min stretching routine after spins, helps in my opinion to get rid of the lethargic feeling throughout the body after a long spin! I start with my neck, shoulders, back, TRICEPS, chest, groins, hammers, quads, calfs and glutes. I tend to work from top to bottom! and I spend a little more time on the legs for obvious reasons.

(iii) I get a weekly massage. Because of the gym sessions and the bike, i thought it would be important to add this into my diary on a weekly basis. A simple hour rub and chat can relax the body and mind, keeping me fresh and focused! I get my rubs done by Martin Broderick, a former all ireland minor winner with Dublin. €20 per session.

(iv) I make sure to get the right amounts of different food into my body each day, DEPENDING on the amount of training done in the day. Again this was done with the help of Martin Broderick. DIET is essential, so this was looked at and a plan was drawn up!

(v) SLEEP. SLEEP. SLEEP. Probably the most important thing. Several tricks. I usually get home from Jessica's(my otherhalf) at around half 10-11 each night. I refuse to watch TV. Instead a nice cup of tea, biscuit and a book. I READ A CHAPTER PER NIGHT!!!! This is one of the best ways to get a good nights kip for whatever reason. I also bought a Lavender cushion from Dunnes. Pop it into the microwave and leave it on the bed beside you for the night. Works wonders for me.

So there you have it. Obviously the more advanced would be able to write a book on recovery methods. But I feel as a normal bloke wanting to do well on the bike, that these are the simple things that work for me.

Cheers

Mark

chakattack

Mark, great to see a log from someone who's been there before and knows what do so thanks for putting it up.

When you say 12 min @ Threshold, do you aim to hover around that number or do whatever it takes to make sure the average matches your threshold watts? Do you do this on a hill/headwind or flat roads?

niceonetom

Seeing as we're asking questions... What does your gym work consist of?

seve65

Mark.Heneghan wrote: »

.... So there you have it....

impressive, simple and structured. btw what sort of stuff do you eat on the bike and how often ? Cheers

LightningBolt

Mark could you pm details for Mark please? Looking to get this done in the New Year on a regular basis.

Thanks man.

Mark.Heneghan

chakattack wrote: »

Mark, great to see a log from someone who's been there before and knows what do so thanks for putting it up.

When you say 12 min @ Threshold, do you aim to hover around that number or do whatever it takes to make sure the average matches your threshold watts? Do you do this on a hill/headwind or flat roads?

I just try to stick to a certain number. Like in a tt. An effort that you can maintain comfortably!

Mark.Heneghan

niceonetom wrote: »

Seeing as we're asking questions... What does your gym work consist of?

The gym work is really handy. Id spend around an 90mins.

SHRUGS for my neck and shoulders. 3 x10
Dumbell Curl for biceps. 3 x 10
Pushdowns for triceps. 3 x 10
"21's" for my Biceps. Google this! Its effective. 2 x 21

Leg Extensions. I do one-legged to prevent imbalance! 4 x 10

Rows for my back. 3 x 10
Latt Pulldowns for my back. 2 x 10

Leg Curl. Again all one legged. 4 x 10

Bench Press for the chest. 3 x 10
Fly extensions for the chest. 2 x 10

Few Sit ups then at the end of the sessions.

Again. Simple!

Mark.Heneghan

seve65 wrote: »

impressive, simple and structured. btw what sort of stuff do you eat on the bike and how often ? Cheers

Food on the bike. Whatever is in the press at home! lol.

I try to bring a gel or 2 (just in case).
Then i make my own energy drink for the winter months.
750ml bottle. Water. cordial. pinch of salt. and 2 tea spoons of sugar.
Few nutri grain bars.
And for the cold horrible days...... A bit of GALAXY chocalate.

Thanks

Mark.Heneghan

Week of 12th Dec to 18th

Tue; 2.5hrs with 3 x 10/12min In Big Ring for power
Wed; 2hrs Steady - felt a bit of a cold coming on
Thur; 4hrs Steady with a few jumps on the hills around the lakes
Sun; 3hrs Steady on the MTB - Had to beat the ice somehow! Along the canal tracks up to Naas and Sallins and back in by Kill and Rathcoole. A toughy!

2 days in the gym as well. A good week considering the weather, cold i had etc.

11.5hrs on the bike. 2 hard gym days. SUCCESS

piobhan

Intersting read this thread, fair play, What level do you race at? have you kept it up the last few weeks?