c r i m i n a l e . c o m | training - Sunday, January 31, 2010

Friday, January 29, 2010

Friday 29 January 2010 – core | weights | CycleU indoor TT

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	7:30 AM - 178
Body Fat:	8
Time of Day:	gym – 5:30 AM indoor TT – 5:30 PM
Distance:
Time (total):
Time (moving):	indoor TT #1 – 24:18
Time (stopped):
Speed (moving):
Speed (overall):
Power:	indoor TT #1 – 321
Total Ascent:
Weather:
Workout Type:

Breakfast:	7:00 AM – smoothie 10:30 AM – almonds 11:00 AM – massive chocolate chip cookie
Lunch:	12:30 PM – rice, stir fry veggies, Builder's bar, tea, water
Dinner:	7:30 PM – lasagna, green salad, 2 glasses wine, yogurt, granola, peanut butter, water
Workout Food:	water

Course:

rubber band walk	3x down and back in the aerobics studio
ball leg lifts	3x10
ball hip raisers	3x10
ball leg extensions	3x10
roman chair knee lifts	3x40

incline press	20/16/12 – 25 lb
incline pull down	18/16/14 – 70 lb
shoulder press	18/16/12 – 40 lb
donkey kick	3x15 – 50 lb

indoor TT – 10 mile rolling course

Results:

official results

Comments:

The gym went fairly well although I felt pretty (sleepy) tired today. I was psyched to finally bust out some real numbers on my leg lifts while on the ball, that is so damn hard for me.

Having had such a super ride at Cycle U two days ago on my TT bike I was actually excited to see how tonight would go with the longer course! I unloaded my bike, walked it to the door and… [queue sound of crickets]

There was no one else there. Lang R was there futzing with his MacBook trying to get it to display on a television but there were ZERO indoor TT participants. I apprehensively installed my bike on the trainer, changed my clothes and began a lackluster warm-up. After confirming that the other three folks who had signed up had indeed bagged Lang asked me if I'd like to try the CompuTrainer mode instead of the multi rider mode and I said sure. In this mode you are 'outside' and can see the road (and the pixilated trees, grass, etc.) as you climb and descend. He also offered to let me race a pacer; that sounded great.

All seemed fine and at my request we configured the pacer to average 330 watts (it seemed like an ambitious goal on this longer course and me being on my TT bike) so off I went. It soon became obvious that all was not right.

I started out faster than 330 watts but the pacer stuck with me. In fact, he sucked my wheel! On the first climb eased off a bit, got behind him and sure enough, drafting was turned on; I could feel the resistance ease up just a little as my digitized rider slotted in behind the robot pacer. I told Lang what was up and after he told me there was no way to turn this off in this mode I opted to stop and start again by myself.

So… after another five minutes I was finally on my way. Still with the scenery but this time no pacer.

I managed to stay down in the aero bars the entire time but my focus was not laser sharp by any means. I managed a reasonable time/watts but figured out pretty quickly that my stated goal of 330 was not going to happen tonight. Oh well.

After finishing I got the hell out of Dodge as I did not want to subject myself to another solo ride. Good thing too as I was able to eat dinner with Shelley tonight for a change instead of heating leftovers. Nice.

Equipment:

Abici Time Machine, 42/55, 12-23

Clothing:

Technorati Tags: Cycle University,indoor TT

core | CycleU indoor TT | weights-upper body

Friday, January 29, 2010 3:18:00 PM (Pacific Standard Time, UTC-08:00)

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Thursday, January 28, 2010

Thursday 28 January 2010 – ride

posted by: Martin Criminale

Hours Sleeping:	4
Pulse (waking):
Pulse (rising):
Difference:
Weight:	7:30 AM (after riding and before eating) – 174 Since I'm usually at 179 or so in the evening after eating and not doing any aerobic activity this is proof positive that my weight varies 5-6 lb through the course of one day! Nifty factoid.
Body Fat:	8
Time of Day:	5:15 AM
Distance:	40 miles
Time (total):	2:15
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	low 40s, dry, partly cloudy, calm
Workout Type:	sprints

Breakfast:	5:00 AM – banana 7:30 AM – banana, Promax bar
Lunch:	11:30 AM – 1 piece Fitness Bread and 3 pieces Pilot bread w/peanut butter and jam, Stonewall's Jerquee 12:30 AM – 6 Dove chocolate hearts, water 1:30 PM - tea
Dinner:
Workout Food:	large bottle w/2 scoops Cytomax

Course:	Dawg, half way around Mercer Island, back, Seward Park, Madrona, Union, home
Results:
Comments:	Nice! Today was my first sprint workout on the bike this year (and since my last race!) and it is just what I need. My motor is getting better but my top end is hurting. HURTING. Today it was Greg K, RD R and Ryan D. We met up at the Dawg at the usual insane hour of oh dark thirty and hit out. Once we got on the island the schedule called for one hour of moderate tempo riding (250 ish watts?) with 10 second sprints thrown in every three minutes. These were not all-out by any means, rather they were supposed to be around 180 percent of threshold so roughly 570 watts. I have no power meter so was just along for the ride. Everyone else could hardly see their power meter so much of this was by feel anyway. :) We'd ride under a street light and Ryan would yell out, "315!" or similar and then we'd all slow down a touch. You get the idea. But it was great! I thought I would be lagging seriously and did fine. Even on my boat anchor of a winter bike. If we had gone any faster or uphill it would have been a different story but we did not. Whew. As we headed down to Seward and did some on the flats the sprints felt better and I could tell I was running out of calories at the same time. At the start of the ride I asked Ryan what he fueled up with prior to these early morning outings and he replied with a big bowl of oatmeal, fruit and coffee. Kind of made my lonely banana sound extremely lacking. Heading up Madrona I could feel myself bonking. At least I was almost home so pushed it a little. M u s t e a t . . . Ryan claimed I charged up the hill at 500 watts, didn't know that was possible in my 38x23 while starving. All in all it was great fun and these guys are fantastic to ride with. I can't wait to race with them!
Equipment:	Bianchi Volpe, 38/50, 12-25
Clothing:	Sugoi shoe covers, Roubaix knickers, Craft short sleeve undershirt, Craft long sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap

road ride

Thursday, January 28, 2010 3:36:32 PM (Pacific Standard Time, UTC-08:00)

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Wednesday, January 27, 2010

Wednesday 27 January 2010 – core | weights | walk | CycleU indoor TT

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:	7:00 AM - 179
Body Fat:	8
Time of Day:	gym – 5:15 AM walk – 12:00 PM indoor TT – 5:30 PM
Distance:	walk – 3 miles
Time (total):	indoor TT #1 – 15:21 indoor TT #2 – 15:34 indoor TT #3 – 15:48
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:	indoor TT #1 – 337 indoor TT #2 – 326 indoor TT #3 – 316
Total Ascent:
Weather:
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

clam knee lifts	3x40
side leg lifts	3x40
ball leg lifts	3x6
roman chair knee lifts	3x40

cable cross body	3x15 – 20 lb
cable punch	3x15 – 20 lb
donkey kick	3x15 – 50 lb

walk – marsh loop on UW campus
indoor TT – 10 km rolling course

Results:

official results

Comments:

Core was good, although the numbers don't show it, I finally felt somewhat in control for the lag lifts while on the ball.

After spending some time with my PT this morning tweaking my TT bike position and installing a new saddle to test it out (gotta keep the junk alive ya know) I headed down to Cycle U. And you know what? As ridiculous as this saddle looks it is the absolute bomb. BOMB I tell you.

It totally eliminates the pressure on the crotch and I think that on a longer TT numbness would be a complete non-issue. It is a little wider than what I am used to right between the thighs but I experienced no chafing or other discomfort and I did sit on the bike for three of these things today so that has to be a good test I'm thinking.

In my first heat I felt surprisingly fresh! I was expecting power to be significantly lower on the TT bike than the road bike by like 20 watts but that was not the case for the first couple of miles. I was resolved to stay in the aero bars to 1) test the saddle and 2) to see how the power would fare like when I'm on the road so it did slide some when I hit the first climb but not too bad. On the last hill to the finish I got on the cow horns and was able to hold 400+ like usual. Nice.

Heat number two was similar but I was not quite so fresh. :) It felt like the second heat usually does meaning I was not as fast and a little less focused.

Impulsively I decided to stay for heat number 3 even though I had not originally signed up for it. At the beginning I felt like it was a mistake but I slowly eased into the effort and recovered a tad. Sure, I was slower but I did not feel shattered by any means. This time I stayed down in the aero position all the way to the finish and still managed to hold 420+ watts to the line. That to me is very encouraging as it means I had some gas left in the tank and that my power does not suck when down on the bars.

At my fit this morning I realized my aero bars are stupid. I got the ones that look cool but they are not the most versatile. The cow horn extensions slope down for that 'fast' look but this means that if I need to climb an extended hill on the TT bike I will need to hold onto the forearm pads – not ideal at all. A better bar would be two-piece so I can futz with the stem length and also flat so the sides are the same height as my brake hoods roughly. Live and learn.

Equipment:

Abici Time Machine, 42/55, 12-23

Clothing: