Approved Log My first cycle log

[xyle9999]

Upper Body Strength – Chest Day + Recovery Ride

Morning Training – Chest Focus (Repeat from Previous Week)

I repeated last week’s chest session, going in with focus and solid energy. Despite having been sick earlier this week, I felt good under the bar and managed to match my previous bests:

Chest Workout:

• Flat Dumbbell Flys (total weight)
  20×23kg, 15×27kg, 12×32kg, 10×32kg, 8×36kg
• Dumbbell Bench Press
  15×40kg, 12×44kg, 10×50kg, 8×54kg, 6×64kg (PR matched)
• Dumbbell Pullover
  15×22.5kg, 12×24kg, 10×29kg, 10×32kg (PR matched)
• Incline Dumbbell Flys
  20×27kg, 15×32kg, 12×32kg, 10×36kg

Afternoon – Light Road Ride

After two off days earlier this week, I didn’t push too hard. The legs weren’t fully fresh, but I kept the cadence fluid and used the ride for some active recovery.

Ride Summary:

• Distance: 29.4 km
• Elevation Gain: +536 m
• Avg Power: 182 W
• NP: 215 W
• Avg HR: 136 bpm
• Max HR: 153 bpm
• Ride Duration: 1h14
• Cadence: 79 rpm avg
• Temperature: 29°C

I stayed mostly in Zone 2, spiked Z4 briefly on climbs. Even with a lower energy day, it felt good to move and sweat properly again. HR response was controlled and power was steady.

Recovery Routine PM:

• 25 min stretching & foam rolling
• Full-body jacuzzi session (30 min)
• Early light dinner with focus on digestion
• Magnesium + Glycine pre-bed for CNS reset

Felt calm, centered, and physically more fluid by evening. Body is clearly responding well.

 

[xyle9999]

June 19th – Training Day Recap

Solid training split today with a focus on volume and active recovery:

Morning: Leg Day (Same session as last week, same weights)

– Quads and hams were still responsive despite recent fatigue

– Controlled execution, no ego lifting

– Goal: Maintain muscle mass and joint integrity during the cycle


Afternoon: MTB Ride – Recovery Focus


– Duration: 1h49
– Avg Power: 149W / NP: 171W
– Max Power: 792W
– Total ascent: 732m
– HR avg: 118 bpm → low zone 2
– Good cadence and consistent effort on climbs
– Felt smooth and fluid, no hard pushes – just keeping blood flowing


Purpose: Active recovery with enough volume to stimulate, not drain.
Hydration & sweat loss managed (~1.1L lost / 1.3L consumed).

Training Effect: Aerobic 3.3 / Anaerobic 0.5 → perfect for base conditioning.


Nutrition:

– Standard day from my current diet
– Added some seasonal fruits (raspberries + apricots – great for digestion & variety)
– Evening: lean protein source (low-fat cheese)
– Boosted taurine intake slightly post-ride to support recovery, hydration, and digestion.


Overall, good sensations considering the leg session in the morning. Legs a bit stiff initially on the bike, but they opened up nicely after 30–40 min. Happy with today’s load and balance.