# Thursday, January 28, 2010
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Thursday 28 January 2010 – ride
posted by: Martin Criminale
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
road ride
Thursday, January 28, 2010 3:36:32 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  |  Related posts:
Thursday 29 July 2010 – RAMROD
Sunday 25 July 2010 – ride
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Tuesday 6 July 2010 – pushups | core | ride
Monday 5 July 2010 – ride
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