c r i m i n a l e . c o m | training - Wednesday 30 December 2009 – core | weights

Wednesday, December 30, 2009

« Tuesday 29 December 2009 – core | weight... | Main | Thursday 31 December 2009 – ride »

Wednesday 30 December 2009 – core | weights | CycleU indoor TT

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	5:15 PM – 180
Body Fat:
Time of Day:	gym – 5:15 AM
Distance:
Time (total):
Time (moving):	indoor TT #1 – 14:58 indoor TT #2 – 15:00 indoor TT #3 – 15:14
Time (stopped):
Speed (moving):
Speed (overall):
Power:	indoor TT #1 – 355 indoor TT #2 – 344 indoor TT #3 – 330
Total Ascent:
Weather:
Workout Type:

Breakfast:	6:30 AM – smoothie
Lunch:	11:30 AM – giant Thai tofu wrap, tea 1:00 PM – Odwalla chocolate protein drink, 3 pieces Pilot Bread w/peanut butter and apple butter, water
Dinner:	8:00 PM – roasted cauliflower, green salad, bread, pesto, 2 Bud Lights, way too many Christmas cookies
Workout Food:	water, 1 gel before the 3rd indoor TT

Course:

clam knee lifts	3x40
side leg lifts	3x40
roman chair knee lifts	3x35

incline press	3x16 – 25 lb
incline pull-down	3x16 – 65 lb
cable incline press	2x15 – 20 lb
cable cross body	2x15 – 20 lb

indoor TT – 10 km rolling course

Results:

official results

Comments:

The gym was fine, I added some cable exercises for the core and it felt super but dang, this routine is taking a while to finish… hope i can stick with it.

AS of this writing I don't yet have the official results for the indoor TT but I do vividly recall my average power for the first one as I believe it's my best ever. I recall my best time ever being 14:45 but can't remember what the power was that day… Power? Who uses that? :)

So I scorched the first heat (for me anyway) and then kind of folded. My second ride was not terrible but the laser like focus was gone. Ride three was more of the same. Funny thing is I felt pretty good physically during the second heat and so I think that if I'd had the same fortitude I could have posted another 350+ watt ride. The third heat was all about limiting my loses if you can even do that at an indoor TT. My watts kept dropping below 300 and I was out of it.

Heat one was full. Nice. That really makes for a fun event.

So my stated goal was to average 350 watts in one of these events.. now what? I guess I should strive to 1) repeat this and then 2) try to muster up back-to-back 350s. If that flies I might even see if I can sustain 350 on Friday. There, easy cheesy. Now I have a shit ton of goals again.

Equipment:

Bianchi Volpe, 38/50, 12-25

Clothing: