c r i m i n a l e . c o m | training - Monday, February 15, 2010

Saturday, February 13, 2010

Saturday 13 February 2010 – ride

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	9:00 AM
Distance:	54 miles
Time (total):	3:30
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:
Workout Type:

Breakfast:	7:00 AM - smoothie
Lunch:
Dinner:
Workout Food:	large bottle w/2 scoops Sustained Energy and 2 scoops Endurox R4

Course:
Results:
Comments:	Damn…! My smoothie must have been extra large or something because I could still feel it sloshing around in my stomach for the first hour of my ride. I had no idea how my legs would feel after yesterday so I figured if I felt good I'd toss in some efforts and if not I would just follow wheels. All the way down to Renton I was not feeling it. Corrie M got a flat on Rainier and so we had to hang out for a bit. Leaving Coulon Park Brad K got one too. At this point a few of us decided to keep rolling slow and maybe the fast guys who had all stopped to help Brad would catch up to us. McDonald's hill was very mellow. It was all about churning your lowest gear. but I started to feel better! A couple of guys started to push it after cresting the main climb and I just knew that waiting would be torture so we talked and decided to just carry on. As we rolled down May Valley it was just five of us. Greg K wanted to ride endurance pace and no one else had an agenda so I pushed it a couple of time just a little and no one complained. Just before the last descent down to Issaquah-Hobart I went to the front and went hard. I managed to hold it all the way to the bottom of the hill. According to Gabe T it was four minutes at 400 watts… it did not feel like I was going thta hard but with no dashboard it's always hard for me to tell. We turned right towards Tiger but then checked our watches and decided to about face and do Cougar instead. I got in one more good effort passing the parapenting parking lot and held it all the way to the top of the rise and did not feel blown. Nice. We skirted Squak on our way to Cougar and then it was up the zoo hill for my first time in at least six months. No one was feeling like going hard so I was on my own pretty quick. There was no agenda other than a solid effort and not dying at the top and I managed to get that. Nice. I stayed in the saddle for all the steep sections and only lost focus for a bit in the second half of the climb when the road straightens out – you need to be pretty motivated to push it on the shirt dips… I was not that motivated. At the saddle no one was in sight so I carried on to the summit and then rode back down to meet everyone. From here it was pretty much just about getting home. I felt better than I thought I would but that's because the ride was on my terms. There wasn't anyone else there pushing the pace when I was gassed so of course I felt okay. But that is good to have sometimes. :)
Equipment:	Bianchi Volpe, 38/50, 12-25
Clothing:	shoe covers, bib shorts, knee warmers, Craft short sleeve wind front under shirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, polypropylene gloves, cap

road ride

Saturday, February 13, 2010 4:39:13 PM (Pacific Standard Time, UTC-08:00)

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Friday, February 12, 2010

Friday 12 February 2010 – ride | CycleU indoor TT

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	ride – 5:30 AM indoor TT – 5:30 PM
Distance:
Time (total):	ride – 2 hours
Time (moving):	indoor TT #1 – 26:09 indoor TT #2 – 25:29
Time (stopped):
Speed (moving):
Speed (overall):
Power:	indoor TT #1 - 332 indoor TT #2 - 313
Total Ascent:
Weather:	mid 40s, partly cloudy, dry sky, mostly wet ground, calm
Workout Type:	ride – tempo + sprints

Breakfast:	5:00 AM – 2 bananas 7:30 AM – cereal 9:30 AM – almonds
Lunch:	11:30 PM – 3 pieces Pilot Bread w/cheese, 4 pieces w/apple butter 1:30 PM - Stonewall's Jerquee 2:00 PM – Odwalla protein drink, water
Dinner:	8:30 PM – pasta, shrimp, wine, water
Workout Food:	ride – half a large bottle w/2 scoops Cytomax indoor TT – water

Course:	indoor TT – 10 mile rolling course
Results:
Comments:	I don't mind saying I was just a little hung over this morning… luckily not too much. I was tired too and did not get out of bed in time to have a proper breakfast so wolfed down two bananas and got rolling. I met Justin A, Greg K and RC R at the Dawg and we headed south. On the floating bridge Justin got a flat and we had some issues fixing it. The spare tube also had a hole so at his insistence we carried on while Justin took the time to fix it properly. Let me tell you that it is pretty sketchy doing sprints on East Mercer Way, especially in the dark and after Greg's light died. My light is pretty lame anyway and so we were basically riding by RC's light only. Throw in the tight turns and some wet spots and a manhole cover or 10 and we mostly (except for maybe three sprints?) rode tempo until we hit the south tip of the island. RC said he was not feeling like he had any snap and Greg was wearing a backpack but for once my sprints were better and I was able to pass these guys pretty much every time. And I noticed that I was doing much better in smaller gears… the two times I tried to launch in a big gear I just got bogged down and did not have the strength/power to get it rolling very quickly at all. A couple of miles from the bridge we passed Justin and so waited and regrouped. I was super glad about this as I was imagining nightmare scenarios like his tire being totally shot and his wife calling to let him know that their baby was coming… :( I got in one more effort when we were all together and then I had to head home while everyone else got in some more miles. At Cycle University I was thrilled to see Ryan D and Nelson J! I was also guardedly optimistic and thought that this morning had not taken too much out of me. I started fine but shortly things started to go haywire… First my power numbers went sky high but the resistance was really low. After a few seconds when I realized this was not right I stopped pedaling and re-calibrated my head unit. This didn't help. I called Lang R over and eh checked everything out twice (while I basically soft pedaled or did nothing) and finally disconnected the power from my resistance unit and plugged it back in. That seemed to do the job so I got back to work. All the stopping and starting really wreaks havoc on your concentration so I just did the best I could and finished the heat. I suspect my power number is a tad high due to that malfunction I had… I was resolved to focus more now that my mechanical issues were sorted but it did not help much. :( Pretty quick I realized that I was not as fresh as I wanted to be and that my ride would be a good workout but not anything stellar. Nelson had done the classic fast start and burnout in the first heat so prior to the start of heat number two I counseled him a bit and he was having a MUCH better ride. Nice. Ryan was in the zone and not only had a negative split but rode what I suspect is a PR for him in this longer course. Also nice! Another distraction for me was watching Sam J. He did the first heat on his new TT bike and posted a super time. For heat number two he got on his road bike and positively burned up the course. Kind of humbling when someone is fully 100 watts stronger than you during the entire race. I was just not feeling it this heat and so did my best. A couple of times I did manage to keep the cadence up and generate the same power as I might in a larger gear if I felt fresh so that was a positive take-away but mostly I was just tired. To top it off half way through this heat I got the dreaded liquid burps so had to deal with a bit of stomach acid. Rats. No excuses though, just distractions that you might have to deal with on game day. Everyone was very supportive and after each rider finished they encouraged everyone else. I think this may have messed with Nelson a tad as he was last and so had lots of people shouting not only encouragement but also advice at him. :( Oh well, he did do MUCH better and I think he was pretty psyched. He should be.
Equipment:	ride – Bianchi Volpe, 38/50, 12-25 indoor TT – Abici Time Machine, 42/55, 12-23
Clothing:	ride – Sugoi shoe covers, Roubaix knickers, Craft short sleeve undershirt, Craft long sleeve undershirt, heavy long sleeve jersey, Polypropylene gloves, cap

Technorati Tags: Cycle University,indoor TT

CycleU indoor TT | road ride

Friday, February 12, 2010 9:50:30 PM (Pacific Standard Time, UTC-08:00)

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Thursday, February 11, 2010

Thursday 11 February 2010 – core

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 AM
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:
Workout Type:	rest

Breakfast:	7:00 AM - cereal
Lunch:	11:30 AM – (a lot of) yogurt, fruit, granola, water 12:30 PM – 8 Hershey's kisses 1:30 PM – tea
Dinner:	6:00 PM – 4 beers, a couple of French fries… 8:00 PM – cereal
Workout Food:	water

Course:

rubber band walk	3x across the aerobics studio and back
clam knee lifts	3x40
side leg lifts	3x40
roman chair knee lifts	3x40
cable punch	3x15 – 15 lb (on one leg today)
cross body cable pull	3x15 – 15 lb
donkey kick	3x15 – 70 lb