# Wednesday, February 24, 2010
Wednesday 24 February 2010 – core | 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 – 5:00 AM
indoor TT – 5:30 PM
Distance:  
Time (total): gym – 45 min
Time (moving): indoor TT #1 – 373
indoor TT #2 – 353
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power: indoor TT #1 – 14:40
indoor TT #2 – 14:59
Total Ascent:  
Weather:  
Workout Type: threshold intervals

Breakfast: 6:30 AM – smoothie
9:30 AM - almonds
Lunch: 10:45 AM – greens, potatoes, tahini, tea, Stonewall's Jerquee
1:00 PM - Builder's bar
Dinner:  
Workout Food: gym – water
indoor TT – large bottle w/1.5 scoops Cytomax

Course:
clam knee lifts 3x40
side leg lifts 3x40
ball hip raisers 3x15
ball leg extensions 3x15
roman chair knee lifts 3x40
donkey kick 3x15 – 80 lb
hip abductor 3x15 – 90 lb
indoor TT – 10 km rolling course
Results: official results
Comments: I woke up pretty early today so got to the gym right when it opened. And that's after doing a load of laundry and hanging it up. Yeah for me. God I wish I could sleep as long as I wanted to…

Core was fine. I even did an extra exercise just cuz today.

When I got to Cycle University I was guardedly optimistic and hoping for a new PR. Last week I was rested and fresh and posted some awesome numbers so not wanting to backslide I was thinking of trying to better my last effort.

I got in a fair warm-up and then we hit it for the first heat. I had averaged 380 watts last week so this time I was shooting for 390 (or dare I say 400?) and started accordingly. It felt hard but okay. We had just started climbing the first hill, Martin is trying to find his rhythm and bang – the laptop connected to the projector reboots.

Turns out yesterday was patch Tuesday and updates had been installed on the Cycle U laptop and now a reboot was required. Nice. And when I say nice I of course mean suck. Oh well, nothing like a stout effort to get you really warmed up, right?

While Lang R restarted the laptop and loaded the application again we all spun a small gear. After about five minutes it was time to start again.

This time the effort seemed even harder. I was really laboring to maintain 400 watts and after three or so minutes my average fell to 390. five minutes later my average was around 380. By the finish it had dropped another 10 watts. The uphills were doable but I was just not able get my cadence up where it needed to be on the descents so I lost huge chunks of time on each downhill. Yuck.

I dialed it way back on the second effort. I started out trying to maintain 350 and achieved my goal. Whew. And it felt much better than the first effort for sure. The one upside is that 350 felt 'easy' today and when I started these this winter a few months ago 350 was not even conceivable.

A third heat was not in the cards tonight, I called it good and headed home. In retrospect Tuesday's workout was still in my legs a little and I was obviously really fresh last week so would probably have to duplicate that scenario to better my numbers…
Equipment: Ti Cycles Hyak, 42/53, Neuvation wheels, 12-25
Clothing:  
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core | CycleU indoor TT
Wednesday, February 24, 2010 3:33:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, February 23, 2010
Tuesday 23 February 2010 – ride
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 7:30 AM - 176
Body Fat: 8
Time of Day: 5:30 AM
Distance: 32 miles
Time (total): 2 hours
Time (moving): Each hill was taking us about 2:10, maybe a little less.
Time (stopped):  
Speed (moving): 14.7 mph (max – 36 mph)
Speed (overall):  
Power: Justin's power numbers: 450, 429, 425, 460, 435, 423, 428, 450
Total Ascent:  
Weather: low 40s, partly cloudy, dry, calm
Workout Type: hill intervals

Breakfast: 3:45 AM – muesli
8:00 AM – 2 bananas
9:00 AM – 2 bagels w/cream cheese
Lunch: 1:00 PM - Stonewall's Jerquee, almonds, water
Dinner:  
Workout Food: large bottle w/1 scoop Cytomax

Course: Dawg, Leschi, 8xMadrona, Seward Park, home
Results:  
Comments: Q: Where can you go 8x2 minutes at around 400 watts and maybe do it on a hill as that makes it easier to get the watts up and not be too far from home?

A: Madrona.

Seriously, this hill is just so convenient/perfect for so many things… the only problem is it's SO close that you don't really get warmed up prior to setting out for the first interval. Oh well, small price to pay.

We all went too hard on the first hill. I started in my 42x21 and kept it there and consequently paid the price near the top. And by 'price' I of course mean total leg blowup. For all the subsequent efforts I started in my 42x23.

On the second and third hill I tried to shift up and stand up just past the right hand turn. It worked (meaning I actually accelerated when I stood) once, the second time my speed did not change at all and the third time I tried this I promptly had to sit back down so won't even count that one.

After four hills we were all kinda gassed and so took a tiny break by spinning down to Leschi and back before continuing – what a difference! Number five was solid and on six and seven I was able to increase the pace just a tad after rounding the right hand corner. In the saddle this time. Seven was actually all out near the top thanks to Justin A and my ego… :)

The last effort was from the pond up to Union so we had a little flat ground to ramp it up. Did it help? Not me. I got to the climb after that initial flat section and went backwards in a hurry. Justin and Ryan D just danced up, up and away.

It only took us a few seconds to decide to ride some more as all this only took 1:15! We headed down to Seward and back and good thing as my legs needed some purging.

Greg K was on his rain bike, Justin and I were on full race machines and Ryan had his race bike with fenders. It is that time of year after all. But my point was that Greg kept up very well considering; VERY well. This is such a good training group, I'm going to milk it for all that I can as long as I can. Seeing as midweek racing starts in four weeks that means one more month.
Equipment: Ti Cycles Hyak, 42/53, Neuvation wheels, 12-25
Clothing: Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, Craft short sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap
road ride
Tuesday, February 23, 2010 1:13:22 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Monday, February 22, 2010
Monday 22 February 2010 – core | commute
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:15 AM
Distance: 11 miles (4 in the AM, 7 in the PM)
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: upper 30s in the AM, mid 50s in the PM, mostly sunny, dry, calm
Workout Type: active rest

Breakfast: 6:30 AM – cereal
Lunch:  
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x10
clam knee lifts 3x40
side leg lifts 3x40
roman chair knee lifts 3x40
donkey kick 3x15 – 80 lb
Results:  
Comments: Core was fine, I think I can start doing more than 10 of these ridiculously hard leg lifts on the ball now…

I felt pretty fresh on my commute but am realizing that 1) riding all the way up Capitol Hill is probably never going to be a real rest ride and 2) this is especially the case on a single speed bike.

Sure is fun though.
Equipment: Raleigh town bike, 36x16
Clothing: Vans, baggy MTB shorts, knee warmers, Craft short sleeve undershirt, long sleeve running shirt
commute | core
Monday, February 22, 2010 11:49:00 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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