Thursday, February 28, 2008
| Hrs. Sleeping: | 6 |
| 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: | 3 scoops Recoverite in a tall glass, massive bowl of cereal |
| Lunch: | veggie burger, juice, water, 2 packets of Grandma's Homestyle Cookies (400 calories per packet!), Odwalla juice |
| Dinner: | |
| Workout Food: | water |
| Course: | 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions |
| Results: | |
| Comments: | Oh baby, Martin was flat/tired/spent/toast today... I guess weights and three indoor TTs did me in yesterday and I was at about 80 percent (max) during the whole spinning class. And I wanted to eat and drink something much more substantial than water the entire time...
I'm such a wuss. Long ago one of my strengths was long rides, back-to-back-to-back days, stage races, etc. and now that I'm on this one week on and one week off or one day on and then one day off plan (read: lifestyle) I need rest like it's going out of style. C'est La vie, eh? |
| Equipment: | |
Wednesday, February 27, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
gym - 5:00 am
indoor TT - 5:00 pm |
| Distance: |
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| Time (total): |
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| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
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| Workout Type: |
weights | CycleU indoor TT |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
gym - water
indoor TT - water, 1 package of Shot Bloks |
| Course: |
| push-ups |
20, 20, 15 |
| seated row |
3x20 - 90 lb |
| shoulder press |
20, 18, 16 - 25 lb |
| lat pull-down |
3x20 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 18x360 lb, 15x360 lb |
| lunges (Smith) |
15x70 lb, 15x90 lb, 15x110 lb |
| hack squat |
15x90 lb, 15x110 lb, 15x130 lb |
| leg curls |
3x15 - 150 lb |
| leg extensions |
3x15 - 195 lb |
| plank |
180 sec | |
| Results: |
indoor TT
15:20
15:53
16:24
official results |
| Comments: |
Okay, the upper body stuff was fine but boy, when it came time to do legs things started out rough! The leg press felt really hard. And then when it came time for lunges they felt really easy! Ditto for the hack squats - and that's a first for me as these are usually super tough. Today I was able to lower the sled so my knees were just past 90 degrees. Nice.
I did one set of plank before Thom W showed up and then when we were done I had no motivation to continue the ab thing so didn't. :)
At the CycleU indoor TT it also started out kinda rough although my first time was not bad at all... I had eaten a big burrito with lots of corn chips at about 2 pm and in retrospect that was too close. My stomach got acidy right away once I started going hard and only got worse as the night wore on.
And tonight I (obviously) got more and more tired with each effort as well. I wonder if this was due to yoga last night or what? Two weeks ago I was able to crank out three efforts that were pretty close in time, not today. And I could NOT get my heart rate up. I recall last year that I was able to maintain mid 170 all the time. These days I'm hovering at about 170 and churning a bigger gear.
The highlight of the evening for me was talking to Dan H and having him tell me that he has taken the whole month off the bike (due to his trip to Europe and long season last year) and is just doing some running. And then watching him crank out two exceptional times. In his defense, he at least looks like he's working unlike Ian M who just seems to sit there all expressionless and do the impossible. |
| Equipment: |
Bianchi Volpe, 38/50, 12-25 |
Tuesday, February 26, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
gym - 5:30 am
Yoga - 7:00 pm |
| Distance: |
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| Time (total): |
spinning - 45 min
Yoga - 90 min |
| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
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| Workout Type: |
core | spinning | Yoga |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
water |
| Course: |
2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts, 30 side leg lifts to each side, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions
Bikram Yoga at the Sweatbox |
| Results: |
|
| Comments: |
The gym was the usual thing, my motivation for core was still there and I felt good during spinning so went fairly hard.
Hot Yoga on the other hand was a shock to the system.
For those of you that don't know what it is, this is Bikram Yoga done in a heated room. They crank it up to around 105 degrees (big-ass forced air heater hanging from the ceiling) and then you do poses, stretches and breathing exercises while dripping sweat all over the place. And when I say dripping I of course mean the water is running off you like someone is hosing you down.
If you can handle it it's great! Shelley and I have been here in the past a couple of times and when she started back up again I figured it would be good for me too.
Somehow I positioned myself right in the path of the hot air that was getting blasted form the heater. This was actually extremely uncomfortable as I felt my skin was getting cooked off my body. No kidding. I had to bend at the waist several times just to get out of the way of the air.
And it pretty much kicked my ass. We walked there and back and both of us were still pretty warm after the half mile walk home. One word: hydrate. |
| Equipment: |
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Sunday, February 24, 2008
| 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. |
Friday, February 22, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
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| Distance: |
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| Time (total): |
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| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
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| Workout Type: |
weights | core |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| 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: |
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Thursday, February 21, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
5:30 am |
| Distance: |
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| Time (total): |
spinning - 45 min |
| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
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| Workout Type: |
core | spinning |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| 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: |
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| Comments: |
Spinning was not so bad this time... Thursday has usually been tough but today was okay. |
| Equipment: |
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Wednesday, February 20, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
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| Distance: |
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| Time (total): |
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| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
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| Workout Type: |
weights | core |
| Breakfast: |
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| Lunch: |
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| 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: |
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| Comments: |
Super leg workout today - it just felt good. |
| Equipment: |
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Tuesday, February 19, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
5:30 am |
| Distance: |
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| Time (total): |
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| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
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| Workout Type: |
core | spinning |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
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| 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: |
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| Comments: |
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| Equipment: |
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