# Thursday, February 04, 2010
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Thursday 4 February 2010 – ride
posted by: Martin Criminale
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
road ride
Thursday, February 04, 2010 9:45:14 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  |  Related posts:
Sunday 7 March 2010 – ride
Saturday 6 March 2010 – ride
Friday 5 March 2010 – ride
Thursday 4 March 2010 – ride
Wednesday 3 March 2010 – ride
Tuesday 2 March 2010 – ride

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