c r i m i n a l e . c o m | training - Wednesday 10 February 2010 – core

Wednesday, February 10, 2010

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Wednesday 10 February 2010 – core | CycleU indoor TT

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	7:30 AM – 176 lb
Body Fat:	8
Time of Day:	gym – 5:15 AM indoor TT – 6:15 PM
Distance:
Time (total):
Time (moving):	indoor TT #1 – 18:03 indoor TT #2 – 15:37
Time (stopped):
Speed (moving):
Speed (overall):
Power:	indoor TT #1 – 322 (peak was 516!) indoor TT #2 – 322
Total Ascent:
Weather:
Workout Type:

Breakfast:	6:45 AM – cereal 8:45 AM – 1.5 peanut butter and jam sandwiches, water
Lunch:	12:00 PM – 2 pieces pizza, water 12:30 PM - Stonewall's Jerquee, pear 2:00 PM – 3 chocolates
Dinner:
Workout Food:	water

Course:

clam knee lifts	3x40
side leg lifts	3x40
ball leg lifts	3x10
roman chair knee lifts	3x40

incline press	20/16/14 – 25 lb
incline pull down	20/16/14 – 70 lb
shoulder press	20/16/13 – 40 lb
donkey kick	3x15 – 70 lb

indoor TT – 10 km rolling course

Results:

official results

Comments:

I was sleepy this morning… why can't I at least sleep until my alarm goes off? Waking up before at times like 4:00 is retarded. In a very PC way of course. Once I made it to the gym things got better.

I didn't sign up for the indoor TTs early enough this week so the first heat was already sold out. That's the price you pay! Instead I put my bike on a trainer next door and spun along the In Cycle class. For once I had a proper warm-up. :)

I felt pretty good today! To top it off I was pretty psyched to get rolling – probably because I missed the first heat and was chomping at the bit.

I took off and unlike my usual fast start I was 3rd right off the bat. And then I was 4th. No biggie, I just re-focused my energy and put my head down. Then we got to the first incline and I started going backwards in a HUGE hurry.

It felt like my resistance was enormous. My watts were through the roof (relatively for me anyway) but my speed was dropping out of sight. To top it off my rear tire was slipping on the roller! I struggled to the summit of the first climb and things felt much better on the descent.

The next climb which is longer was even worse. It got so bad (constant tire slip, etc.) that I stopped pedaling and re-calibrated my CompuTrainer unit. By this time I was in last place and a good 1500' behind the next rider. WTF?

Calibration did not help. Finally I called Lang R over and he found nothing. He called over Craig U who also found nothing. All the connections were sound and my calibration was spot on. Oh well, I figured I was at least going to get in an excellent workout so carried on. By the end I was something like 2500' behind the next guy. Every hill had me in the 55x21 and 23 which never happens. A little frustration let me post a spectacular finish with my watts never dropping below 450 on the last climb.

As I was cooling down Lang walked over and checked some numbers. Finally he asked me what I weighed and when I told him he smiled. Turns out my weight was still the combined weight of me, Shelley and our tandem which means I had gained something like 190 lb. D'oh…! That explains everything. Looking back it felt exactly like I was riding a super heavy bike. And this accounts for the tire slipping too, I was pushing down so hard that with my calibration number of something around 2, there was not enough traction to handle the massive watts I was putting down. Not. But you get the idea.

After getting that straightened out my second heat was good. For once my watts did not drop off! And I felt pretty steady (although super hungry!) all the way to the end. My normal weight sure felt nice. :)

We all had a good laugh.

Equipment:

Abici Time Machine, 42/55, 12-23

Clothing: