c r i m i n a l e . c o m | training - Friday 22 January 2010 – core | weights

Friday, January 22, 2010

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Friday 22 January 2010 – core | weights | CycleU indoor TT

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	7:00 AM - 179
Body Fat:	9
Time of Day:	gym – 5:00 AM indoor TT – 5:30 PM
Distance:
Time (total):
Time (moving):	indoor TT #1 – 25:00 indoor TT #2 – 25:28
Time (stopped):
Speed (moving):
Speed (overall):
Power:	indoor TT #1 – 326 indoor TT #2 – 312
Total Ascent:
Weather:
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

clam knee lifts	3x40
side leg lifts	3x40
ball leg lifts	3x5
ball hip raisers	3x10
ball leg extensions	3x10
roman chair knee lifts	3x40

incline pull down	3x20 – 65 lb
incline press	20/17/13 – 25 lb
shoulder press	13/13/14 – 40 lb
donkey kick	3x15 – 50 lb

indoor TT – 10 mile rolling course

Results:

official results

Comments:

The gym was great. I was there nice and early, I was into it, the music was good, etc., etc.

For the first time I did not feel like I was flailing when I did my leg lifts on the ball. Now I Just need to be able to do more!

At Cycle U it was so so. My first heat was all right in that I was shooting for 320 watts and surpassed it. But my second heat was lame-o. Once again I could not focus and my numbers were fine one minute and then dropped WAY off the next. One time I Looked up and my average was 309. Had I been a coach I would have yelled at myself.

I'm being hard on myself because I don't think my body is that tired for the second heat… I bet if I cold maintain focus I could equal my first ride; especially since I did not go all out or anything. Far from it.

Equipment:

Bianchi Volpe, 38/50, 12-25

Clothing:

core | CycleU indoor TT | weights-upper body

Friday, January 22, 2010 4:41:00 PM (Pacific Standard Time, UTC-08:00)

Sunday, January 24, 2010 3:53:49 PM (Pacific Standard Time, UTC-08:00)

Try mixing it up on first heat? Hold a gear or focus on pulling or certain rpm or racing someone and ignore the power. Then try to focus on second heat? No coach (obviously) but why not mix it up mentally?

Ryan

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