# Wednesday, February 10, 2010
Wednesday 10 February 2010 – core | CycleU indoor TT
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 7:30 AM – 176 lb
Body Fat: 8
Time of Day: gym – 5:15 AM
indoor TT – 6:15 PM
Distance:  
Time (total):  
Time (moving): indoor TT #1 – 18:03
indoor TT #2 – 15:37
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power: indoor TT #1 – 322 (peak was 516!)
indoor TT #2 – 322
Total Ascent:  
Weather:  
Workout Type:  

Breakfast: 6:45 AM – cereal
8:45 AM – 1.5 peanut butter and jam sandwiches, water
Lunch: 12:00 PM – 2 pieces pizza, water
12:30 PM - Stonewall's Jerquee, pear
2:00 PM – 3 chocolates
Dinner:  
Workout Food: water

Course:
clam knee lifts 3x40
side leg lifts 3x40
ball leg lifts 3x10
roman chair knee lifts 3x40
incline press 20/16/14 – 25 lb
incline pull down 20/16/14 – 70 lb
shoulder press 20/16/13 – 40 lb
donkey kick 3x15 – 70 lb
indoor TT – 10 km rolling course
Results: official results
Comments: I was sleepy this morning… why can't I at least sleep until my alarm goes off? Waking up before at times like 4:00 is retarded. In a very PC way of course. Once I made it to the gym things got better.

I didn't sign up for the indoor TTs early enough this week so the first heat was already sold out. That's the price you pay! Instead I put my bike on a trainer next door and spun along the In Cycle class. For once I had a proper warm-up. :)

I felt pretty good today! To top it off I was pretty psyched to get rolling – probably because I missed the first heat and was chomping at the bit.

I took off and unlike my usual fast start I was 3rd right off the bat. And then I was 4th. No biggie, I just re-focused my energy and put my head down. Then we got to the first incline and I started going backwards in a HUGE hurry.

It felt like my resistance was enormous. My watts were through the roof (relatively for me anyway) but my speed was dropping out of sight. To top it off my rear tire was slipping on the roller! I struggled to the summit of the first climb and things felt much better on the descent.

The next climb which is longer was even worse. It got so bad (constant tire slip, etc.) that I stopped pedaling and re-calibrated my CompuTrainer unit. By this time I was in last place and a good 1500' behind the next rider. WTF?

Calibration did not help. Finally I called Lang R over and he found nothing. He called over Craig U who also found nothing. All the connections were sound and my calibration was spot on. Oh well, I figured I was at least going to get in an excellent workout so carried on. By the end I was something like 2500' behind the next guy. Every hill had me in the 55x21 and 23 which never happens. A little frustration let me post a spectacular finish with my watts never dropping below 450 on the last climb.

As I was cooling down Lang walked over and checked some numbers. Finally he asked me what I weighed and when I told him he smiled. Turns out my weight was still the combined weight of me, Shelley and our tandem which means I had gained something like 190 lb. D'oh…! That explains everything. Looking back it felt exactly like I was riding a super heavy bike. And this accounts for the tire slipping too, I was pushing down so hard that with my calibration number of something around 2, there was not enough traction to handle the massive watts I was putting down. Not. But you get the idea.

After getting that straightened out my second heat was good. For once my watts did not drop off! And I felt pretty steady (although super hungry!) all the way to the end. My normal weight sure felt nice. :)

We all had a good laugh.
Equipment: Abici Time Machine, 42/55, 12-23
Clothing:  
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core | CycleU indoor TT
Wednesday, February 10, 2010 12:06:00 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, February 09, 2010
Tuesday 9 February 2010 – ride | run
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: ride - 5:30 AM
run – 6:45 PM
Distance: ride - 38 miles…?! Seems kinda long for what we did, but MapMyRide is frequently a PIA to use and I might have messed up the route some.
run – 3.2 miles
Time (total): ride - 2:15
run – 46:16
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall): run – 7:35 minutes per mile (if that distance is accurate…)
Power:  
Total Ascent:  
Weather: low 40s, foggy, dry roads, calm, mostly cloudy
Workout Type: threshold intervals

Breakfast: 4:30 AM – muesli
Lunch: I forget… but it involved half of a tofu Korean sandwich, some crackers and cheese and a few cookies and a banana
Dinner: 8:00 PM – left over veggies, brown rice, tofu, Bud Light
Workout Food: large bottle w/2 scoops Cytomax

Course: ride - up to the Dawg to meet the crew, down to Leschi and then half way around MI and back and finally down to Seward and back
run – around the outside of Green Lake
Results:  
Comments: What was I expecting from this workout…? In my mind I had envisioned something slightly different than a Wednesday night spent at Cycle University but it was not so. If anything it was slightly harder because I was outside and had to balance the bike and was wearing a lot of clothing and it was dark and we could not see so hot as a result of the fog. But it was also SO good to be outside with these guys and not parked on a trainer.

We rolled down to Leschi and crossed the bridge and began our first interval as soon as the road tipped up. I was told the goal was to maintain roughly 320 watts for 15 minutes, repeat.

Justin A eased up the road on this first climb and Ryan D and I ended up riding together with Greg K a bit behind. It was hard. To keep the watts up you really need to give it some stick every time the road levels off or goes downhill. Good lessons for a real life TT no doubt. :|

Mere minutes (less than 10 anyway) after finishing effort number one we started number two.

During the first one I had to grab Ryan's wheel for a few seconds but otherwise was mostly okay. This time I had to draft a couple of more times just to hang with.

ASIDE – I'm totally crediting my winter bike with this…

I was told the second effort would end at "the top of the hill" so dutifully started soft pedaling when we crested the rise before the last big descent and Ryan went sailing past me. D'oh…! They meant the next hill. I managed to catch him on the descent and we crested together. Whew, that burnt at least one extra match.

The third effort was along Lake WA Blvd. We started at Mt Baker beach and went down to the traffic island just north of Seward and then all the way back to I-90. This time I was fully relegated (read: at the back). I tried to fake it for a few hundred meters and then could feel myself capitulating (trying to throw down some multi-syllabic action here) and I had to go scrabbling (see, there's more where that came from) for a wheel. A few times I was able to come out of the draft and ride alongside Justin or Ryan but it didn't last long each time.

Nice job everyone for sure – it's a pleasure to ride with these guys as we seem pretty compatible and somewhat similar in strength and riding style.

Climbing up Madrona was no PR. And I am damn glad I had that food before the ride today. Am I looking forward to more of the same Wednesday night? Sorta… :)

Later in the day Shelley asked me if I'd like to go hit Green Lake after work and I said yes! It was pretty fun cruising around there in the dark as the trail around the outside is pretty well lit and no lights are needed.  I was dressed a bit warm but hey, it was one of those evenings where I'm shivering until I actually start exercising and I didn't get way hot or anything.

It felt like I was totally plodding along! I could have sworn that my speed would be around 8 min/mile or slower but I did pick it up just a little on the second half so maybe my sense of pace is just shot from the lack of running lately? On the up side no tingling – just that awkward feeling from doing something physical activity you have not done in ages.
Equipment: Bianchi Volpe, 38/50, 12-25
Clothing: ride - Sugoi shoe covers, Roubaix knickers. leg warmers, Craft short sleeve undershirt, Craft long sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap
run – fleece knickers, Craft short sleeve undershirt, short sleeve running shirt, long sleeve fleece, fleece gloves, hat
road ride | run
Tuesday, February 09, 2010 12:36:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Monday, February 08, 2010
Monday 8 February 2010 – core | stairs
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: Last night at 9:00 PM I was 182! :( Of course that was after 4 pieces of pizza, 4 beers and lots of tortilla chips and salsa and guacamole. :|
Body Fat: 8
Time of Day: gym – 5:15 Am
stairs – 6:00 AM
Distance: stairs – 15 flights baby
Time (total): stairs – 1:05
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: mid 40s, dry, calm, mostly cloudy
Workout Type:  

Breakfast: 7:15 AM – smoothie 
Lunch:  
Dinner:  
Workout Food: water

Course:
ball side leg lifts 3x15
ball hip raisers 3x15
ball leg extensions 3x15
roman chair knee lifts 3x40
donkey kick 3x15 – 70 lb
stairs - Howe Street 
Results:  
Comments: I did not do any of the clam or normal leg lift stuff at the gym this morning – instead I mixed it up. Way up. Okay, not really.

Today Jim K and I wrapped up the stair season with 15 big ones. Nice. I need to give this guy loads of credit as he is here year after year and it's inspiring – I certainly would not do this if I was alone.

As usual we alternated walking two at a time with running two at a time and to avoid the monotony of this routine we made our last two runners 'doublers' (run up two sections, walk down one, repeat to the top).

This time I remembered to bring a water bottle – yeah for me! That was very nice to have. Especially because it seemed much warmer than the forecast mid 40s… Jim and I were both feeling the heat.

After finishing we congratulated each other on another fine workout and headed home. I'll miss this, I always do. But never enough to keep it going. :) Now it really is time to dedicate myself to the bike.
Equipment:  
Clothing: shorts, Craft short sleeve undershirt, long sleeve running shirt
Technorati Tags:
core | stairs
Monday, February 08, 2010 10:14:09 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [1]  | 

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