c r i m i n a l e . c o m | training - Sunday, December 20, 2009

Saturday, December 19, 2009

Saturday 19 December 2009 – ride

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	9:00 AM
Distance:	57 miles
Time (total):	3:30?
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	mid 40s, heavy mist, cloudy, calm
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	2 large bottles each with 3 scoops Endurox R4, food bar

Course:	The usual Renton/May Valley loop with a trip up Cougar.
Results:
Comments:	Well… hills are what I need to work on. Great group today! And the pace was quite social throughout. At the top of McDonald's hill I gave it a little gas to see how my legs were feeling after the two indoor TTS last night and the answer was not so hot. :) I was able to cruise along on the flats okay but putting out that extra bit of power was not happening. Strangely enough, on our way along May Valley I led up a shallow hill and Dustin said something like, "Blah, blah, blah Martin is riding by himself, blah, blah, blah" and then there was a gap behind me. Oh well. Coming back up Newport I was feeling super and then we turned left on 164th and I died. ASIDE – it seems these days that everyone's 'winter' bike is getting more and more like their 'summer' bike meaning it's f'n light and wicked fast. I'm still mired in the eastern block training camp and haul a 32 lb machine around in the off-season and I can usually keep up but not all the time. Like this time. Half way up I was still in contact but hating it and then I let one person slip past me, another, and then I was off the back. By the top I was at least 100' behind but everyone waited thank goodness. From there we rode home together and I am glad that no one suggested a lap around Mercer as I was pretty done. Riding across the floating bridge Dustin put in an effort and I tried to go with. I could not do it. I made it to within 10' and then exploded. Rats. On the upside, every time I slowed down I was realizing that I was not totally shattered and was still able to ride my own pace so that is good. I might not be able to go fast but at least I can still go medium after trying to go fast; that's something. Climbing up from the lake towards the Arboretum it was just Jeff D, Justin A and me. At the bottom of the switchbacks you ride around an off-camber left hand turn at the bottom of a slight descent and as we got to the apex I felt my tires start to give way. It was the smoothest, most predictable fall but there was nothing I could do about it. On my way down I took out Jeff (sorry!) but luckily Justin was ahead of me and made it through. We picked ourselves up and luckily everyone was pretty much okay. A few small scrapes, my bar tape was trashed and Jeff broke his saddle. Rats. Riding home was probably the best thing for me as I did not get stiff. It has been a looooong time since I have gone down for any reason.
Equipment:	Bianchi Volpe, 38/50, 12-25
Clothing:	thin wool socks, Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap

road ride

Saturday, December 19, 2009 4:19:00 AM (Pacific Standard Time, UTC-08:00)

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Friday, December 18, 2009

Friday 18 December 2009 – core | weights | CycleU indoor TT

posted by: Martin Criminale

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym – 5:15 AM indoor TT – 5:30 PM
Distance:	indoor TT – 10 miles
Time (total):
Time (moving):	indoor TT #1 – 25:01 indoor TT #2 – 25:00
Time (stopped):
Speed (moving):
Speed (overall):
Power:	indoor TT #1 – 334 indoor TT #2 – 227
Total Ascent:
Weather:
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

clam knee lifts	3x35
side leg lifts	3x30
roman chair knee lifts	3x30

incline press	3x15 – 25 lb
incline pull-down	3x15 – 55 lb
leg extensions	3x15 – 115 lb
leg curls	3x15 – 105 lb

indoor TT – 10 mile rolling course

Results:

official results

Comments:

Okay, day two of doing the RIGHT core exercises went better than day one so that was good. Gotta get those reps up and then I need to figure out a leg press type thing that I can do and not stress my back.

Weights were no sweat at all – I'm weak as hell but it was not hard except for the incline press. It has obviously been way too long since I have done a push-up and am thus starting from scratch. Poop.

At Cycle U I had my best ride ever this fall/winter season. This after having my best ride prior to today two days ago. It's nice but now I need to give it some stick and see if I can surpass these numbers… My stated goal is to average 350 watts. I think I can do that on the 10 km course but the 10 mile? We'll see. :)

I have realized lots of improvement just by watching my watts and NOT racing the other participants. There's probably a good take-away in there somewhere…

Equipment:

Bianchi Volpe, 38/50, 12-25

Clothing:

core | CycleU indoor TT | weights

Friday, December 18, 2009 6:10:00 PM (Pacific Standard Time, UTC-08:00)

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Thursday, December 17, 2009

Thursday 17 December 2009 – ride

posted by: Martin Criminale

Hours Sleeping:	Not a whole lot…
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 AM
Distance:	25 miles (as best I can tell from MapMyRide…)
Time (total):	1:45
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	mid 40s, wet ground, dry sky, calm
Workout Type:

Breakfast:	4:30 AM - cereal
Lunch:
Dinner:
Workout Food:	water

Course:	Dawg, 4xMadrona, 3xInterlaken, home
Results:
Comments:	Out with RC R, Ryan D, Greg K and Justin A today for what is their usual Thursday morning outing and my first time. It's a super route and I wish I would have been able to complete it but I had a PT appointment at 8. :( As we headed through the Arboretum I led Greg right into a pothole and he got a front flat. Damn. Sorry Greg… It was also here that I noticed how f'n bright Justin's front AND rear lights are – holy cow. It's to the point where you do not want to be right behind him or you risk having some sort of seizure from the intense flashing. The first time up Madrona was a bit stiff for my liking. Then again, any hill on this boat anchor of a bike is a bit stiff. We cooled it a tad and the rest of the ride was very enjoyable. I did feel my rear tire slip as I stood one of the times up Galer at the very top. This ride is early as HELL but the company is super, I will try to do it again.
Equipment:	Bianchi Volpe, 38/50, 12-25
Clothing:	Too much! I had on wool socks, Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, heavy long sleeve jersey, Gripper gloves, cap