Martin's training diary - Sunday, February 24, 2008

Sunday, February 24, 2008

Sunday 24 February 2008 - Frostbite TT

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	9:00 am
Distance:	9 miles (claimed, I think the course was shorter...)
Time (total):	masters - 19:53 retro - 20:26
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid to upper 40s, cloudy, calm, dry
Workout Type:	race

Breakfast:	oats, wheat germ, Ovaltine
Lunch:
Dinner:
Workout Food:	HEED, a couple of Shot Bloks

Course:	Frostbite TT
Results:	masters - 2nd retro - 1st official results
Comments:	Okay, the first race of the year and I was psyched but maybe not quite as fit as last year... Rolling out of the parking lot after the warm up my rear tire flatted. I had to rush back and grab the only wheel I had which was my training clincher. The only problem was my TT bike is 9-speed and I had just upgraded my race bike to 10. :( As I'm racing over to the start line I'm also switching my shift lever from index to friction but the chain is jumping all over the place. Sure enough, when I stand up to accelerate out of the start, my chain slips and I almost fall over. I decide to finish my acceleration in the saddle. :) Crap. It takes me for ever to get up to speed as I'm gingerly trying to finesse the rear derailleur into a position where the chain is not touching either adjacent cog. And I'm not having much luck. I end up riding the 55x15 because this gear I was able to use with no mishaps. I was too afraid to shift for the turn around so had to muscle this gear back up to speed too. I gotta say, it had me a bit discouraged and even though there was no wind I was not able to ramp it out and just stuck it out in this gear all the way to the finish. My 'retro' bike (read: my race bike with training wheels) felt phenomenal on the other hand. This was my first day on it this year! God, it felt so light and fast... :) Mick and Martha W were 30 seconds behind me on their tandem and I resolved to do my best to hold them off until the turn around by dropping it right into the 53x14 and leaving it there. If it had been about 500 m closer I might have made it. As it was they roared past me. I tried to accelerate and close the gap some but no use, they just rode away. I managed to shift to the 13 with 200 m to go and must say I felt really good this ride. Better concentration and legs. Christ my race bike feels good. Oh, did I mention that there was a snafu at the turnaround...? Oh yes, on my first ride there was no one at the turnaround (I saw loads of people ride right past the cone) and if not for a yell from Mick W who was in front of me I might have done this too. For my second ride the cone was in a different location! WTF? Other than that this is a perfect TT.
Equipment:	Abici Time Machine, 42/55, 12-25, tri spoke front, Neuvation rear Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels As seems to be the trend these days with Martin's bikes, I took the stem and turned it upside down moving my bars 3 cm up and about 1 cm back/closer to me. And it feels really good! I must have looked like Superman or something previously... my back is really dictating all of this these days. On the up side, it did not seem to slow me down today and felt good rather.

road race

Sunday, February 24, 2008 5:30:53 AM (Pacific Standard Time, UTC-08:00)

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Friday, February 22, 2008

Friday 22 February 2008 - weights | core

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| core

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	3x15
seated row	3x15 - 90 lb
shoulder press	3x15 - 25 lb
lat pull-down	3x15 - 90 lb
plank	2x180 sec, 60sec to each side
other core	2x40 clam knee lifts on each side, 30 side leg lifts on each side, 50 steam engines, twisters, knee lifts
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Got the workout done and then got in some social time at the gym. :)

Equipment:

core | weights

Friday, February 22, 2008 2:01:29 AM (Pacific Standard Time, UTC-08:00)

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Thursday, February 21, 2008

Thursday 21 February 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 am
Distance:
Time (total):	spinning - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts on each side, 30 side leg lifts on each side, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 50 leg extensions
Results:
Comments:	Spinning was not so bad this time... Thursday has usually been tough but today was okay.
Equipment:

core | spinning

Thursday, February 21, 2008 1:54:10 AM (Pacific Standard Time, UTC-08:00)

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Wednesday, February 20, 2008

Wednesday 20 February 2008 - weights | core

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| core

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:

push-ups	3x15
seated row	3x20 - 90 lb
shoulder press	3x15 - 25 lb
lat pull-down	3x20 - 90 lb
incline leg press	20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb
squat (Smith)	15x90 lb, 15x140 lb, 15x160 lb
lunges (free bar)	20x70 lb, 2x20 - 90 lb
leg curls	3x15 - 135 lb
leg extensions	15x175 lb, 2x15 - 195 lb
plank	2x180 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 30 side leg lifts to each side, 50 steam engines, 2x20 knee lifts
back extensions	40 back extensions (20 straight, 20 twisting) - 25 lb

Results:

Comments:

Super leg workout today - it just felt good.

Equipment:

core | weights

Wednesday, February 20, 2008 1:53:08 AM (Pacific Standard Time, UTC-08:00)

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Tuesday, February 19, 2008

Tuesday 19 February 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 am
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:	2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts each side, 50 steam engines, twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:
Comments:
Equipment:

core | spinning

Tuesday, February 19, 2008 1:20:10 AM (Pacific Standard Time, UTC-08:00)

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Monday, February 18, 2008

Monday 18 February 2008 - weights | core

posted by: Martin

Hrs. Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 am
Distance:
Time (total):	45 min ish
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| core

Breakfast:	smoothie
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	20, 20, 15
seated row	3x20 - 90 lb
shoulder press	20, 15, 15 - 25 lb
lat pull-down	3x20 - 90 lb
plank	2x180 sec, 60 sec to each side
other core	2x40 clam knee lifts on each side, 30 leg lifts on each side, 30 ball passes, 50 steam engines, 20 knee lifts
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

It's a school/work holiday and I got up early anyway... I guess I figured if I didn't I might do nothing all day and perhaps it was a good thing as I was moving pretty slow.

Equipment:

core | weights

Monday, February 18, 2008 7:53:16 AM (Pacific Standard Time, UTC-08:00)

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Sunday, February 17, 2008

Sunday 17 February 2008 - ride

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	12:30 pm
Distance:	22 miles
Time (total):	1:30
Time (moving):	1:24
Time (stopped):	6 min
Speed (moving):	15.4 mph
Speed (overall):	14.4 mph
Total Ascent:	1049 feet
Weather:	upper 40s, maybe 50 at the finish...? sunny, calm, dry
Workout Type:	ride

Breakfast:	2 crumpets, 2 fried eggs
Lunch:	toasted bagel, Boca burger, humus, crackers, water (way too much...)
Dinner:	salad, water, juice
Workout Food:	water

Course:	counter-clockwise around Mercer Island
Results:
Comments:	Today was our first tandem ride of the year and it was a blast. It was kinda cold out but nothing like the previous weeks and the sun was shining and I'm running out of superlatives so will stop here. We took it nice and easy and took in all the phenomenally ugly houses that dot west and east Mercer Way... What are people thinking? We had to stop once for Shelley to rest her 'below the belt' but that was it. I frequently forget how tender your nether regions can get when you are not used to riding. Other than that it was totally fab. Shelley did not need to tell me to shift up or down so I'm guessing my gear selections were okay. I was incredibly hungry once we got about 10 miles form home, I think it had been about five hours since breakfast. Oops.
Equipment:	Co-Motion Robusta, 30/42/55, 12-25 I took the captain stem on our tandem and turned it upside down (or right side up depending on your viewpoint). Now the bars are probably 3 cm higher off the ground and 1 cm closer to me and it feels really good. I always knew the original position on this bike was too aggressive - especially with my back these days - and after confirming it when I did likewise with my position on my winter/rain bike I was thrilled that I did not have to purchase a custom stem to make this work.

tandem ride

Sunday, February 17, 2008 3:57:47 AM (Pacific Standard Time, UTC-08:00)

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Saturday, February 16, 2008

Saturday 16 February 2008 - ride

posted by: Martin

Hrs. Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	8:00 am
Distance:	84 miles
Time (total):	5:35
Time (moving):	5:01
Time (stopped):	34 min
Speed (moving):	16.7 mph
Speed (overall):	15 mph
Total Ascent:	5080 feet
Weather:	mid 40s to start, wet roads, upper 40s (50 maybe) and dry roads at the finish, very little wind
Workout Type:	ride

Breakfast:	cereal
Lunch:	24 oz (?) Jamba Juice
Dinner:	salad, nachos, beer, chocolate covered peanut butter filled pretzels
Workout Food:	half a sleeve of Fig Newtons (8 maybe?), 5 scoops Perpetuem in one big bottle, 3 scoops HEED in another

Course:	University Village, Leschi, across Mercer Island, Newport, Issaquah, up Sunset, Issaquah-Fall City Rd, Fall City, up to the falls, Weyerhaeuser loop, down the falls, up Issaquah-Fall City Rd, Black Nugget, bike trail along I-90, across Mercer Island, Leschi, up Lake WA Blvd, Arboretum, up Interlaken, 19th, home
Results:
Comments:	Yes, a solid five hour ride if ever there was one. And I love this route! The roads were kind of muddy the further east we went but we all stayed dry and it was not too cold. In fact, I took my gloves off for the last 15 miles or so. I started out strong and this time we rotated out to Issaquah. When we hit Issaquah-Fall City Greg K and I found ourselves off the front a bit and so I encouraged him to try and stay away. We hit out at at about 90 percent. At one point I saw Tony B try to bridge and he made it more than half way across but then faded back. Our lead kept growing and when we got to Hwy 202 it felt good. Although Greg nearly lost me as we crested that last hill on this road - ouch. Climbing the falls Greg went to the front and set a reasonable temp and with about 300 m to go I tried to go. Near the top Brad K flew by me (on his carbon fiber race bike!) and Tony and Greg were not that far behind. We stopped at the top for water. The Weyerhaeuser loop is one of my favorite bits of road. Super scenic, super isolated and one damn good hill. I pulled all the way up the gradual climb and into the steep section and then Tony and Brad shot past me again. This time it was early enough that I was able to reel Tony back in and we crested together behind Brad. Then I got tired. And Brian S and Dustin V got stronger. What's with that? Dustin was complaining of a cold all day long and when we climbed back up Issaquah-Fall City he simply gave it a twist of the wrist and pulled away. But Brian was not far behind him! That guy always gets dropped around half way and then gets this enormous second wind and kills it all the way home. And that's how it went. Dustin and Brian were off the front, Greg was getting in as much work as possible and I was just barely able to hold Greg's wheel. The last two miles were super slow. And when I say super I mean 12-14 mph on the flats.
Equipment:	Bianchi Volpe, 38/50, 12-25

road ride

Saturday, February 16, 2008 9:49:53 PM (Pacific Standard Time, UTC-08:00)

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Friday, February 15, 2008

Thursday 14 February 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 am
Distance:
Time (total):	spinning - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	plank 2x180 sec, 60 sec to each side, 2x30 clam knee lifts on each side, 30 side leg lifts on each side, 2x50 steam engines, back extensions (20 straight, 20 twisting) - 25 lb
Results:
Comments:	Okay, after the euphoria of completing three indoor TTs last night I was hit with the reality of spinning this morning and it hurt. I was not able to go as hard as I usually do and actually had to stop twice and rest for a few seconds. We did all kinds of killer intervals with accelerations.
Equipment: