# Sunday, January 24, 2010
Sunday 24 January 2010 – ride
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:40 AM
Distance: 76 miles
Time (total): 4:45
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: low 40s, mostly cloudy, dry most of the time, rain the last hour
Workout Type:  

Breakfast:  
Lunch:  
Dinner:  
Workout Food: 2 large bottles each w/3 scoops Endurox R4, gel

Course:  
Results:  
Comments: This ride was kind of a bust… Everyone had a different agenda and the end result was a mostly endurance (read: slow) ride. I got in one opener but damn, every time I go fast it isn't very fast and I can't sustain it.
Equipment: Bianchi Volpe, 38/50, 12-25
Clothing:  
road ride
Sunday, January 24, 2010 12:04:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Saturday, January 23, 2010
Saturday 23 January 2010 - ride
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:45 AM
Distance: 65 miles
Time (total): 4:30…?!
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: low to mid 40s, damp at times, calm
Workout Type:  

Breakfast: 6:00 AM - smoothie
Lunch:  
Dinner:  
Workout Food: 1.5 large bottles each with 3 scoops Endurox R4, gel

Course: Leschi, Coulon Park, McDonalds hill, May Valley, Tiger Mt, Squak, Newport, home
Results:  
Comments: Today was less than satisfying. :(

It seemed everyone had a different agenda and so not much got done. Some folks wanted to climb hills, some wanted to stay on the flats, some would have gone harder and some wanted to hold back. What did happen is we cruised along pretty slowly until we got to Tiger. Todd G went to the front and set a very reasonable tempo but after a bit he got passed and from that point the pace kept getting slowly ratcheted up.

At first it was okay but then I was breathing pretty darn hard.Greg K was pushing it and so was Edgardo B. Near the top Edgardo surged and Todd (easily!) went with. I was gapped but managed to accelerate after a few seconds to regroup. The return trip up Tiger was more controlled.

Next up was Squak. It was only Greg, Alex T, Edgardo and Julie R at this point. Edgardo was off the front immediately and gone. Then came Greg, me Alex and Julie. At one point near the top where the slope is not so severe I tried to reel in Greg but no dice. I closed the gap some but then suffered the consequences of my effort and had to let it open up again. :(

By this time I was totally out of time and Greg and Julie were done so we rode home and skipped the zoo hill which had originally been on the agenda.

I feel like I can go 70 percent for ever, 80 or 90 percent for about as long as those Cycle U indoor TTs (if I ramp it up slowly) and 100 percent not at all.
Equipment: Bianchi Volpe, 38/50, 12-25
Clothing: knit shoe covers, shorts, knee warmers, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, OR Gripper gloves, cap
road ride
Saturday, January 23, 2010 5:58:00 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, January 22, 2010
Friday 22 January 2010 – core | weights | CycleU indoor TT
posted by: Martin Criminale
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)  #    Disclaimer  |  Comments [1]  | 

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