Monday, February 08, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | Last night at 9:00 PM I was 182! :( Of course that was after 4 pieces of pizza, 4 beers and lots of tortilla chips and salsa and guacamole. :| |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 Am
stairs – 6:00 AM |
| Distance: | stairs – 15 flights baby |
| Time (total): | stairs – 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, dry, calm, mostly cloudy |
| Workout Type: | |
| Breakfast: | 7:15 AM – smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball side leg lifts | 3x15 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 70 lb | stairs - Howe Street |
| Results: | |
| Comments: | I did not do any of the clam or normal leg lift stuff at the gym this morning – instead I mixed it up. Way up. Okay, not really.
Today Jim K and I wrapped up the stair season with 15 big ones. Nice. I need to give this guy loads of credit as he is here year after year and it's inspiring – I certainly would not do this if I was alone.
As usual we alternated walking two at a time with running two at a time and to avoid the monotony of this routine we made our last two runners 'doublers' (run up two sections, walk down one, repeat to the top).
This time I remembered to bring a water bottle – yeah for me! That was very nice to have. Especially because it seemed much warmer than the forecast mid 40s… Jim and I were both feeling the heat.
After finishing we congratulated each other on another fine workout and headed home. I'll miss this, I always do. But never enough to keep it going. :) Now it really is time to dedicate myself to the bike. |
| Equipment: | |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Saturday, February 06, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 AM |
| Distance: | 64 miles |
| Time (total): | 4:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s to low 50s, partly sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal, 2 bananas |
| Lunch: | 2:00 PM – indoor picnic (marinated veggies, greens, noodles, watermelon, 2 beers) |
| Dinner: | 6:00 PM – 2 mini cheese pizzas, tea |
| Workout Food: | 2 large bottles each w/3 scoops Endurox R4 |
| Course: | Leschi, Seward, Renton, McDonalds Hill, May Valley, Tiger, Squak, Newport, home |
| Results: | |
| Comments: | What a great day! And accordingly everyone except for Greg K and Alex T were on their A rides. Made me feel a bit insecure on my winter rig I must say; nothing but carbon as far as the eye could see.
We eased down to Seward but then on Rainier the pace hotted up right away complete with a sprint at the 'finish'.
Lyle was having a crap day. He got one flat on the way down to Rainer, his tire blew while standing around at Coulon and then he pinched one tube and snapped the valve stem off of another. :( He ended up calling for a ride home. I felt pretty bad for him. On the other hand he was not well prepared at all… he only had one tube with him and no tire levers or pump and needed to work on his flat fixing technique. Still, no fun that. All this must have accounted for about 20-30 minutes of our total time.
Climbing up McDonalds Hill was mellow and the pace down May Valley very reasonable. When we turned right on Issaquah-Hobart everyone stopped for some reason and I just kept on going; and took my gloves off – it was getting nice out! This gave me a head start climbing Tiger and I needed it. Not even half way up Olivier, Alex and Edgardo came zooming by. A few seconds later there was Aaron S.
From the top of the hill Mt Rainier was HUGE, it was an amazing day out.
Climbing back over Tiger we all stuck together until I surged at the top where it flattened out. That got a few folks moving and we leapfrogged each other on the descent. I love going downhill when the roads are dry and today was the first time this has been the case on a twisty road so it was a real thrill. Yes!
After a quick stop in Issaquah for water and for me to remove one more layer (the long sleeve undershirt) Greg, Olivier, Alex, Edgardo and I went up Squak. The bottom is so steep but it does level off a bit later on and I started to feel better on that less steep section which was a moral boost. From here Alex and Edgardo went their own way and suddenly the group that had been almost 20 to start was down to three.
And what a difference that made! Riding home with Greg and Olivier was a dream. You don't think about it very often but the experience levels on our team are actually very diverse and suddenly when it was just three guys who are used to riding in close quarters we clicked. Exchanges were intuitive, the speed was constant, the flows was great. It was such a marked difference I found myself proclaiming this to these guys when we were stopped at a light. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, Craft wind front short sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap |
Friday, February 05, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
run – 5:45 PM |
| Distance: | run – 5.8 miles |
| Time (total): | 49 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8:30 minutes/mile |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, dry, calm, partly cloudy |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | rubber band walk | 3x across aerobics studio | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 60 lb | |
| Results: | |
| Comments: | So… Cycle University sent me a note today informing me that the indoor TT was cancelled because of lack of interest. Seems I'm the only person wanting to get in a good cycling workout on a Friday night? What a rip.
Not really knowing what to do but knowing I was not going to ride a trainer alone at home I figured why not try running again. Heck, it's only been one month since I have run even one step, what could be so hard? Jesus, I'm an idiot.
For the first 2.5 miles my core felt all tingly like I was about to get a side ache. And did I mention I was crawling along? Oh yes, I was. Definitely a shock to the old system.
It was sorta trippy running at night. I had to watch my footing at times and avoid things like curbs, piles of leaves, manhole covers and one fire hydrant that I saw only a split second before I nearly piled into it. At least I had on my reflective sash so that others could see me.
On the way home I got a little crazy and headed up the Howe Street stairs. That'll take the wind out of you. I had to walk for half a block after that but then slowly got going again.
At the end I actually felt okay. It felt like I was going super slow the whole time but that's all right I guess. What was I expecting, right? And hey, I got the workout in. That felt good. |
| Equipment: | iPod, ridiculous feeling/looking reflective sash |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Thursday, February 04, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM – 177 lb |
| Body Fat: | 9 |
| Time of Day: | 6:00 AM |
| Distance: | 20 miles? |
| Time (total): | 1:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 40s, wet ground, dry sky, calm |
| Workout Type: | hills |
| Breakfast: | 5:00 AM – muesli
8:30 AM – almonds
10:00 AM – peanut butter and jam sandwich |
| Lunch: | 1:30 PM – peanut butter and jam sandwich, Stonewall's Jerquee, 1 piece bread, pear, water |
| Dinner: | 6:30 PM – beer (specifically Oranjeboom in the 16 oz can – 5% baby) |
| Workout Food: | half of a large bottle w/2 scoops Cytomax |
| Course: | Dawg, 4 times up Capitol Hill all the way to the water tower, home |
| Results: | |
| Comments: | I had to bag early today, rats…
Ryan D, Justin A, RC R and I met up at the Dawg at 6. Unfortunately Greg K broke a spoke on the way down and had to go home so missed out. :(
From here we simply spun around the Hop In Grocery and proceeded directly to our first hill effort. Ryan said the goal was to maintain around 340 watts to the top. At the bottom of the first hill that number seemed WAY easy. Not so much as we neared the top of Interlaken. By then I was gasping for air and my legs felt the opposite of warmed up. Ryan and Justin were stellar all morning cresting the hill first this time and every time.
Effort number two was better for me. My legs were warming to the concept of what we were doing. I was still behind at the top but it just felt better…
Number three was even better? But I could tell that I was digging deep now. I could have gone harder at points but I was also not recovered from last night and this is the perfect way to make sure that you can't get in a quality ride on the weekend.
The fourth time up Justin wanted to back off some and that's all the encouragement I needed and joined him pronto. It seemed to me that Ryan and RC also backed off some because they were not that far ahead of us on the first incline… This gap stayed the same on the flat section and up the rest of Interlaken. Having that carrot is dangerous! :) As we crossed 15th they were still right there so I gunned it a bit and closed the gap. It was hard but I managed. Coming out of the corner at the conservatory I shifted to the big ring and sort of sprinted (as well as you can sprint on this pig after climbing a hill) and managed to finish with them as we hit the water tower. Oof…. that effort plus the time getting late led me to call it quits.
The hill route is below and it was taking us roughly 8:30 to climb it each time. I was in the small ring on each rise but needed the big ring for the flat section through Interlaken to keep the power up. I had to stand on the last rise up Galer and would shift back to the big ring (and get out of the saddle again) as we passed the conservatory.
This bike is hard to haul up a hill! That's my takeaway for the morning. Ryan and Just are also riding really well and RC is no slouch. Even better than their fitness though is their nature. Not many people are nice, willing to get up at oh-dark thirty, have a sense of humor and are supportive during the workout. Nice. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | Sugoi shoe covers, Roubaix knickers, Craft short sleeve undershirt, Craft long sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap |
Wednesday, February 03, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:30?
indoor TT #2 – 15:45?
indoor TT #3 – 15:30? |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 335?
indoor TT #2 – 315?
indoor TT #3 – 405? |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
10:30 AM – almonds, orange |
| Lunch: | 12:00 – fish burrito, water
3:30 PM – orange, Kit Kat bar |
| Dinner: | 8:00 PM – green salad, bread, mustard, cheese, beer |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x10 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | incline press | 20/20/26 – 25 lb | | incline pull down | 20/16/12 – 70 lb | | donkey kick | 3x15 – 60 lb | indoor TT – 10 km rolling course |
| Results: | |
| Comments: | I was a bit sleepy at the gym again but not having a time constraint makes it easier to get the job done. Sometimes. It did today.
Those darn leg lifts on the ball are killer, can I just say that? I am so weak. Everything else was fine.
At Cycle University we started out a bit brisk in the first heat. I think I was trying to hang onto Justin A's wheel a tad too long… :) He was on his new TT bike as well so perhaps I was hoping it would slow him down just a little. It did, just not enough for me to stay with him. About half way in I noticed that Lang R was having a great ride too and that he was gaining on me. Lang is so much smaller than I am and I can usually beat him in this event but today it was going to be close. We hit the last climb dead even and in spite of me maintaining 450+ watts up that darn hill Lang was out of the saddle and nipped me at the line. Nice job. The end result was I had a pretty good time for me on the TT bike but was also somewhat ruined for the second heat. Several strong riders showed up tonight so I got 5th place! Boo.
Heat two was just what I expected. I felt pretty poor a the start, managed to ride myself into it in terms of how I felt but my numbers were no where near the first. Adrian H showed up and so I got 5th place again. Oh yeah, Lang (and Justin) beat me again as well, he was really going well.
Heat three was fun. FUN I tell you. Shelley showed up and we mounted the tandem on the CompuTrainer. Shelley went too hard the last time we tried this and consequently did not have much fun. She did a much better job of pacing herself today. Our goal here is just to get in some quality efforts on the tandem since the amount of daylight and the poor weather are conspiring to keep us off the road. I also did not go too hard and was at maybe 85 percent…? I had a blast! Seeing us routinely go above 500 watts on the climbs, average over 400 and hit 600 on the last ascent was a thrill. Obviously I'm easily amused. Thanks Shelley. |
| Equipment: | Abici Time Machine, 42/55, 12-23
Co-Motion Robusta, 30/42/53, 12-27 |
| Clothing: | |
Tuesday, February 02, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | stairs – 13.5 flights |
| Time (total): | stairs – 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:30 AM – smoothie |
| Lunch: | 12:00 PM – orange
12:30 PM – 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, mini Kit Kat bar, water |
| Dinner: | |
| Workout Food: | gym – water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | stairs - Howe Street |
| Results: | |
| Comments: | Core was low key and not hard, I didn't have too much time as I was trying to meet Jim K at the stairs later.
It's official, we are going up and down slower than in years past! We're also resting more at the top. To be clear, I guess only I am resting more as Jim had an off day and was quite a bit behind me every flight except the first one. :( This made the stairs relatively easy. As easy as this kind of exercise can get anyway.
Once again we alternated walking two at a time with running two at a time. As usual it took two runners for my legs to wake up but then I felt fine and my speed remained pretty constant.
The great thing about doing stairs with Jim is we talk about stuff other than cycling. It might be skiing, kids or like today it was all about cars; specifically the new Ferrari 458. Jesus, what an automobile!
After completing 11 flights we threw in a doubler (run up two sections, walk down one, repeat all the way to the top) for our last runner and then cooled off with a walker. One more week left! I am so ready to quit this…
Man did I get thirsty today at the stairs – I gotta remember to bring water bottle next time. |
| Equipment: | |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Monday, February 01, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 45 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
9:00 AM – almonds
9:30 AM - Stonewall's Jerquee |
| Lunch: | 12:15 PM – 3 pieces pizza, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 10/12/12 | | ball leg extensions | 10/12/12 | | roman chair knee lifts | 3x40 | | donkey kick | 2x15 – 50 lb, 15 – 60 lb | |
| Results: | |
| Comments: | The alarm woke up up rudely this morning, I was fast asleep.
Once I got to the gym core was okay but my legs were pretty tired fo sho. |
| Equipment: | |
| Clothing: | |
Sunday, January 31, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 AM |
| Distance: | AM ride – 87 miles
PM ride – 10 miles |
| Time (total): | AM ride – 5:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, some moisture, dry at the end, mostly cloudy, calm |
| Workout Type: | tempo, some race simulation |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | 3:00 PM – juice, water |
| Dinner: | 5:00 PM – potatoes, veggies, cheese, greens, chocolate milk, water
8:30 PM – chocolate milk |
| Workout Food: | 1.5 large bottles each w/3 scoops Endurox R4, Builder's bar, 2 gels |
| Course: | |
| Results: | |
| Comments: | I decided to forgo the Ladro start and rode straight from my house up the Burke Gilman Trail to Log Boom Park. For a change the trail was very peaceful and it was a fantastic spin. Just after leaving the University Village where the trail splits for a bit a tree had fallen across both paths.
It seemed like everyone was here for a ride today.. not just our team but a large contingent of Wines riders and Hagens women were also here. Nice.
We rolled out and about two miles later someone got a flat. :( After what seemed like the longest tube change in the world we got going again. Dustin V was obviously in the mood for a workout and was charging. At the expense of the group. Whatever. On the little climb before the climb to the church only Tony B stayed with him. I was hating life before we even turned left to head up to the church and was wondering if this was going to be a good day or piss poor.
More of the same up to the church. Justin A put in a big pull to close the gap and I was solely focused with staying within six inches of the wheel in front of me. Why wasn't everyone else dying like me…?!
Then we slowed a tad. Whew. After descending Seattle Hill Road Tony, Justin, Ryan D and I had a gap and so we just rolled but nothing wicked. Soon Dustin and Greg K bridged up and we ramped it up a bit. The schedule called for some efforts and the usual sprints so I dutifully took the Edmonds city limit sign. :) That jacked the pace even more and on the last rise before you hang a right back down into the valley Greg and I were left in arrears.
We caught back on as we crossed the train tracks and here we go again. Only this time I was starting to feel just a little better. At the end Dustin tried to lead out the sprint but it was much too early. When he pulled off Justin launched and I had to bridge a 40' gap to grab his wheel but I made and was able to come around. Everyone else was pooped from the pace and Justin probably could have gone harder but hey, it was my little moral booster.
In Snohomish we stopped to hit the head and eat a bar.
Just surged one more time as we got close to Monroe but that was it. As we left the highway and turned right through the farms Cathy V got a flat. This was another slow motion fix and just as we pulled out Alex T got one too. :( I must be getting bitchy in my old age because I just took this one over in an attempt to get us rolling again. Sorry Alex…
The pace picked up once more on Highbridge Road but this time it was fun. We did not kill the hills and just kept leapfrogging each other.
At some point the leaders turned right and Greg, Justin, Tony, Alex and I went left.
On the second to last hill before you get to the top of Woodinville I tried 'my move'. I went from the bottom and felt super until I crested and shifted up. Then the legs started to fill with lead… I looked back and Greg was trying to come across so I gave it everything and managed to open the gap a bit but it did not last. In spite of the fact that you are descending, that stretch of road always destroys me and by the time I reached the transition at the bottom of the hill he was on me. Greg moved in front of me and then his glasses fell off of his helmet! Greg slammed to a stop, I had to slow to a crawl and then everyone else was there. Justin almost plowed into the back of me as he was making up ground mighty quick.
From here it was just cruise control except for one stretch of trail in Bothell where Greg decided to cram the accelerator to the floor; Jesus!
Sore back today! Big time. :( Especially once I got home. But the weather was so (relatively) nice that after a quick shower Shelley and I jumped on our single speed bikes, drove to the bottom of Madrona and cruised down to Seward Park and back. It was such a nice afternoon! After that I was crippled and had to stretch a lot. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | ride 1 - Sugoi shoe covers, bib shorts, knee warmers, Craft long sleeve undershirt, Craft wind front short sleeve undershirt, short sleeve jersey, arm warmers, OR Gripper gloves, cap
ride 2 – fleece knickers, Swobo Shants, 2 cotton shirts and a cotton hoodie, cap |
Friday, January 29, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:30 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 24:18 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 321 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie
10:30 AM – almonds
11:00 AM – massive chocolate chip cookie |
| Lunch: | 12:30 PM – rice, stir fry veggies, Builder's bar, tea, water |
| Dinner: | 7:30 PM – lasagna, green salad, 2 glasses wine, yogurt, granola, peanut butter, water |
| Workout Food: | water |
| Course: | | rubber band walk | 3x down and back in the aerobics studio | | ball leg lifts | 3x10 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | | incline press | 20/16/12 – 25 lb | | incline pull down | 18/16/14 – 70 lb | | shoulder press | 18/16/12 – 40 lb | | donkey kick | 3x15 – 50 lb | indoor TT – 10 mile rolling course |
| Results: | official results |
| Comments: | The gym went fairly well although I felt pretty (sleepy) tired today. I was psyched to finally bust out some real numbers on my leg lifts while on the ball, that is so damn hard for me.
Having had such a super ride at Cycle U two days ago on my TT bike I was actually excited to see how tonight would go with the longer course! I unloaded my bike, walked it to the door and… [queue sound of crickets]
There was no one else there. Lang R was there futzing with his MacBook trying to get it to display on a television but there were ZERO indoor TT participants. I apprehensively installed my bike on the trainer, changed my clothes and began a lackluster warm-up. After confirming that the other three folks who had signed up had indeed bagged Lang asked me if I'd like to try the CompuTrainer mode instead of the multi rider mode and I said sure. In this mode you are 'outside' and can see the road (and the pixilated trees, grass, etc.) as you climb and descend. He also offered to let me race a pacer; that sounded great.
All seemed fine and at my request we configured the pacer to average 330 watts (it seemed like an ambitious goal on this longer course and me being on my TT bike) so off I went. It soon became obvious that all was not right.
I started out faster than 330 watts but the pacer stuck with me. In fact, he sucked my wheel! On the first climb eased off a bit, got behind him and sure enough, drafting was turned on; I could feel the resistance ease up just a little as my digitized rider slotted in behind the robot pacer. I told Lang what was up and after he told me there was no way to turn this off in this mode I opted to stop and start again by myself.
So… after another five minutes I was finally on my way. Still with the scenery but this time no pacer.
I managed to stay down in the aero bars the entire time but my focus was not laser sharp by any means. I managed a reasonable time/watts but figured out pretty quickly that my stated goal of 330 was not going to happen tonight. Oh well.
After finishing I got the hell out of Dodge as I did not want to subject myself to another solo ride. Good thing too as I was able to eat dinner with Shelley tonight for a change instead of heating leftovers. Nice. |
| Equipment: | Abici Time Machine, 42/55, 12-23 |
| Clothing: | |
Thursday, January 28, 2010
| Hours Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM (after riding and before eating) – 174
Since I'm usually at 179 or so in the evening after eating and not doing any aerobic activity this is proof positive that my weight varies 5-6 lb through the course of one day! Nifty factoid. |
| Body Fat: | 8 |
| Time of Day: | 5:15 AM |
| Distance: | 40 miles |
| Time (total): | 2:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 40s, dry, partly cloudy, calm |
| Workout Type: | sprints |
| Breakfast: | 5:00 AM – banana
7:30 AM – banana, Promax bar |
| Lunch: | 11:30 AM – 1 piece Fitness Bread and 3 pieces Pilot bread w/peanut butter and jam, Stonewall's Jerquee
12:30 AM – 6 Dove chocolate hearts, water
1:30 PM - tea |
| Dinner: | |
| Workout Food: | large bottle w/2 scoops Cytomax |
| Course: | Dawg, half way around Mercer Island, back, Seward Park, Madrona, Union, home |
| Results: | |
| Comments: | Nice! Today was my first sprint workout on the bike this year (and since my last race!) and it is just what I need. My motor is getting better but my top end is hurting. HURTING.
Today it was Greg K, RD R and Ryan D. We met up at the Dawg at the usual insane hour of oh dark thirty and hit out. Once we got on the island the schedule called for one hour of moderate tempo riding (250 ish watts?) with 10 second sprints thrown in every three minutes. These were not all-out by any means, rather they were supposed to be around 180 percent of threshold so roughly 570 watts.
I have no power meter so was just along for the ride.
Everyone else could hardly see their power meter so much of this was by feel anyway. :) We'd ride under a street light and Ryan would yell out, "315!" or similar and then we'd all slow down a touch. You get the idea.
But it was great! I thought I would be lagging seriously and did fine. Even on my boat anchor of a winter bike. If we had gone any faster or uphill it would have been a different story but we did not. Whew.
As we headed down to Seward and did some on the flats the sprints felt better and I could tell I was running out of calories at the same time. At the start of the ride I asked Ryan what he fueled up with prior to these early morning outings and he replied with a big bowl of oatmeal, fruit and coffee. Kind of made my lonely banana sound extremely lacking.
Heading up Madrona I could feel myself bonking. At least I was almost home so pushed it a little. M u s t e a t . . . Ryan claimed I charged up the hill at 500 watts, didn't know that was possible in my 38x23 while starving.
All in all it was great fun and these guys are fantastic to ride with. I can't wait to race with them! |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | Sugoi shoe covers, Roubaix knickers, Craft short sleeve undershirt, Craft long sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap |