c r i m i n a l e . c o m | training - Monday, February 01, 2010

Monday, February 01, 2010

Monday 1 February 2010 – core

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 AM
Distance:
Time (total):	45 min?
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:
Workout Type:

Breakfast:	6:30 AM – cereal 9:00 AM – almonds 9:30 AM - Stonewall's Jerquee
Lunch:	12:15 PM – 3 pieces pizza, water
Dinner:
Workout Food:	water

Course:

clam knee lifts	3x40
side leg lifts	3x40
ball hip raisers	10/12/12
ball leg extensions	10/12/12
roman chair knee lifts	3x40
donkey kick	2x15 – 50 lb, 15 – 60 lb

Results:

Comments:

The alarm woke up up rudely this morning, I was fast asleep.

Once I got to the gym core was okay but my legs were pretty tired fo sho.

Equipment:

Clothing:

core

Monday, February 01, 2010 9:08:21 AM (Pacific Standard Time, UTC-08:00)

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Sunday, January 31, 2010

Sunday 31 January 2010 – ride

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	9:00 AM
Distance:	AM ride – 87 miles PM ride – 10 miles
Time (total):	AM ride – 5:30
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	mid 40s, some moisture, dry at the end, mostly cloudy, calm
Workout Type:	tempo, some race simulation

Breakfast:	7:00 AM - smoothie
Lunch:	3:00 PM – juice, water
Dinner:	5:00 PM – potatoes, veggies, cheese, greens, chocolate milk, water 8:30 PM – chocolate milk
Workout Food:	1.5 large bottles each w/3 scoops Endurox R4, Builder's bar, 2 gels

Course:
Results:
Comments:	I decided to forgo the Ladro start and rode straight from my house up the Burke Gilman Trail to Log Boom Park. For a change the trail was very peaceful and it was a fantastic spin. Just after leaving the University Village where the trail splits for a bit a tree had fallen across both paths. It seemed like everyone was here for a ride today.. not just our team but a large contingent of Wines riders and Hagens women were also here. Nice. We rolled out and about two miles later someone got a flat. :( After what seemed like the longest tube change in the world we got going again. Dustin V was obviously in the mood for a workout and was charging. At the expense of the group. Whatever. On the little climb before the climb to the church only Tony B stayed with him. I was hating life before we even turned left to head up to the church and was wondering if this was going to be a good day or piss poor. More of the same up to the church. Justin A put in a big pull to close the gap and I was solely focused with staying within six inches of the wheel in front of me. Why wasn't everyone else dying like me…?! Then we slowed a tad. Whew. After descending Seattle Hill Road Tony, Justin, Ryan D and I had a gap and so we just rolled but nothing wicked. Soon Dustin and Greg K bridged up and we ramped it up a bit. The schedule called for some efforts and the usual sprints so I dutifully took the Edmonds city limit sign. :) That jacked the pace even more and on the last rise before you hang a right back down into the valley Greg and I were left in arrears. We caught back on as we crossed the train tracks and here we go again. Only this time I was starting to feel just a little better. At the end Dustin tried to lead out the sprint but it was much too early. When he pulled off Justin launched and I had to bridge a 40' gap to grab his wheel but I made and was able to come around. Everyone else was pooped from the pace and Justin probably could have gone harder but hey, it was my little moral booster. In Snohomish we stopped to hit the head and eat a bar. Just surged one more time as we got close to Monroe but that was it. As we left the highway and turned right through the farms Cathy V got a flat. This was another slow motion fix and just as we pulled out Alex T got one too. :( I must be getting bitchy in my old age because I just took this one over in an attempt to get us rolling again. Sorry Alex… The pace picked up once more on Highbridge Road but this time it was fun. We did not kill the hills and just kept leapfrogging each other. At some point the leaders turned right and Greg, Justin, Tony, Alex and I went left. On the second to last hill before you get to the top of Woodinville I tried 'my move'. I went from the bottom and felt super until I crested and shifted up. Then the legs started to fill with lead… I looked back and Greg was trying to come across so I gave it everything and managed to open the gap a bit but it did not last. In spite of the fact that you are descending, that stretch of road always destroys me and by the time I reached the transition at the bottom of the hill he was on me. Greg moved in front of me and then his glasses fell off of his helmet! Greg slammed to a stop, I had to slow to a crawl and then everyone else was there. Justin almost plowed into the back of me as he was making up ground mighty quick. From here it was just cruise control except for one stretch of trail in Bothell where Greg decided to cram the accelerator to the floor; Jesus! Sore back today! Big time. :( Especially once I got home. But the weather was so (relatively) nice that after a quick shower Shelley and I jumped on our single speed bikes, drove to the bottom of Madrona and cruised down to Seward Park and back. It was such a nice afternoon! After that I was crippled and had to stretch a lot.
Equipment:	Bianchi Volpe, 38/50, 12-25
Clothing:	ride 1 - Sugoi shoe covers, bib shorts, knee warmers, Craft long sleeve undershirt, Craft wind front short sleeve undershirt, short sleeve jersey, arm warmers, OR Gripper gloves, cap ride 2 – fleece knickers, Swobo Shants, 2 cotton shirts and a cotton hoodie, cap

road ride

Sunday, January 31, 2010 4:56:00 PM (Pacific Standard Time, UTC-08:00)

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Friday, January 29, 2010

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

posted by: Martin Criminale

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: