c r i m i n a l e . c o m | training - Wednesday 3 February 2010 – core | weights

Wednesday, February 03, 2010

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Wednesday 3 February 2010 – core | weights | CycleU indoor TT

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 – 15:27 indoor TT #2 – 15:50 indoor TT #3 – 15:43
Time (stopped):
Speed (moving):
Speed (overall):
Power:	indoor TT #1 – 334 indoor TT #2 – 316 indoor TT #3 – 408
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:

official 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: