c r i m i n a l e . c o m | training - Friday 21 November 2008 - core | cardio

Friday, November 21, 2008

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Friday 21 November 2008 - core | cardio | CycleU indoor TT

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	5:30 PM - 183
Body Fat:
Time of Day:	gym - 5:00 AM indoor TT - 6:00 PM
Distance:	indoor TT - usual 10 km course
Time (total):	cardio - 30 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| cardio \| CycleU indoor TT

Breakfast:	6:30 AM - cereal 9:30 AM - bagel w/cream cheese
Lunch:	2 bananas, water 2:30 PM - egg salad sandwich, 4 date bars (the same size as a date but reconstituted(?) with nut sprinkles), water
Dinner:	fava beans, peas, meatless meatballs, cheese, 20 oz Pike Place Ale
Workout Food:	water, Clif Shot

Course:

plank	2x180 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb
back extensions	20 straight, 20 twisting - 25 lb

Results:

CycleU indoor TT
6:00 PM - 15:25
7:00 PM - 15:35

Comments:

Finally, I was able to do the plank for 180 seconds twice. It has to be due to the fact that I'm doing nothing else prior to this and am super fresh. Still, nice to check that box.

Today was the first day of the CycleU indoor TT series. Last year it was hugely popular and judging by the seven participants in every heat tonight that much won't change. RC R was there at 5 and I was joined by Dustin V and Aaron S at 6 and 7 which was a giant boost.

During the first heat I went out kinda fast and jumped to a 150 m lead. By the half way point this had shrunk to 5 m which I held for the next three minutes! Argh, Dustin and Aaron were dead even and right behind me. Then with about four minutes to go they edged ahead by 30 m and on the second to last hill I tanked from my earlier efforts and by the finish I was in third place by over 200 m. Still, it was fun to be the rabbit and that time really surprised me. These guys had a fantastic race all the way to the end and finished something like 3 hundredths of a second apart! Nice.

I spun most of the time between heats, had some water and a Clif Shot (just cuz they're free, not because I really needed it or was hungry) and the second one felt better right away. I jumped to a 100 m lead again but pedaling felt smoother, less forced and on the 'climbs' I was able to establish a rhythm instead of fighting the bike. And this time come half way I was still up by over 100 m. :)

I always seem to do well on descents, even when it's on a CompuTrainer and I was extending my lead on every downhill. The difference this time was that I was able to keep it going while climbing and that Aaron and Dustin were tired so I managed to eek out the 'victory' by about 10 seconds.

Whew, these things dry out your mouth because the fan is right in your face. And if you turn the fan off you just pour sweat. Whatcha gonna do?

ASIDE - today was my fist day on my race bike since my last race. Once or twice per heat I managed to drop it into the 53x12 but just barely. I was watching Dustin and Aaron some and Aaron was pedaling really quickly whereas Dustin was pushing a much bigger gear. I was somewhere in between but closer to Dustin for sure. My hart rate got up to the low 170s but mostly it was in the high 160s both times. I must be getting old just not trying hard enough or something. Everyone else seems to have a humming bird heart.

Equipment:

Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels

cardio | core | CycleU indoor TT

Friday, November 21, 2008 1:21:02 PM (Pacific Standard Time, UTC-08:00)

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