2010.05

Well. no more snow, but still lots of cold and wind. lets see how this week goes. it'll be nice to get past the holidays and get into training again.

Monday: Rest day. not much happening.

Tuesday: strength and a short roller interlude. i was aiming for 45 minutes of endurance pace stuff, but ended up doing 15 minutes of jumps. my rollers are making a rattling noise, so anything more than that would have drove me nuts.

wednesday: busted my shin doing box jumps. no riding.

thursday: NYE. nada. oh yeah, and my knee is killing me.

Friday: fixed my rollers, rode the track bike for a half hour. the knee was doing fine up until the end. i tried to do some jumps alternating my leading leg. the first one with bad knee forward...well it didn't go so well.

saturday: snow again.

sunday: strength training. mostly core, didn't want to screw up my knee again. it's feeling pretty good finally.

2010.04 OH SNOW!

Well. It has happened. Snow. I was afraid of this powdery white demon. Now is when I really see if this training plan holds up.

Monday: Rest day. shoveled snow at my grandparents.

Tuesday: Supposed to be a short tempo or fixed gear day. I'd say I did that. Started with some XC skiing, moved to SS MTB. No data. Not really even that sure how much of each I did. I think tomorrow will probably be about the same.

Wednesday: Long endurance today. Ended up doing 1 hour of cross country skiing. I was suprised how hard it was.

Thursday: Holiday cheer

Friday: Warmed up with some mirth and merriment. Moved on to present unwrapping intervals. Ended with some cookies and egg nog.

Saturday: Rain.

Sunday: similar to thursday and friday. EDIT: plus strength training. calf raises, lunges, squat jumps, cruches with a twist, transverse planks.

2010.03 - the UCI approach

Originally, this week was supposed to be my base 1 rest week. However, since the last four days of last week were spent sitting listening to lectures, I figure I'll just jump straight in to Base 2. Since I wasn't able to work out my weekly plan for this week by monday, I've decided this week I'll take the UCI approach to training - that being, it's less about the letter of the training plan, but more of the spirit of the training plan. Hopefully next week I'll adhere more closely. Also, one of these weeks I should start my weight training plan. All in due time.

Monday: Approximately 1hr freeform workout. Started hard, but dropped off a little by the end. I felt like my fitness was waning a bit, perhaps from the four days off.
Distance: 20.45 mi
Time: 1:11.52.67
Speed: 17.1/35.1 mph
HR: 163/186 bpm


Tuesday: Rode with Karl today. Felt strong today. Which is completely at odds with yesterday. I don't know what's going on with that. We did one sprint, which you can see as the spike in the data at around 25 minutes in. The official training plan said to do some tempo today, so I did some riding home from Karl's house. forgot to turn my garmin on again though, so the data you see isn't the whole ride today. Looking back on monday's data, that seems pretty tempo to me, so i'm cool with it. whatever.
Distance: 25.98 mi
Time: 1:30:32.56
Speed: 17.2/38.4 mph
HR: 154/195 (!!!)


Wednesday: off

Thursday: rollers? nope. another day off.

Friday: The worst ride idea I ever had. Met up with Karl near port jeff, rode down to bellport for the friday kreb ride. met up with four other riders along the way, and then rode home. I don't think it got above freezing the whole time. from about halfway through the ride to the end, my legs were shot. I get days like this from time to time, I'm not really sure why. I'm sure skipping dinner the night before and then staying up late thinking about a girl didn't help, but whatever. I'm sure i'll be stronger for it. or set myself further back in my training. i'll add a pretty graph later. EDIT: graph added. I start sucking at 30 miles, pick it back up, and then just about die on the ride home, which you can see as my heartrate going straight down. also, i can't figure out how garmin decides the scales on these graphs at all.
Distance: 71.74 mi
Time: 4:24:33.52
Speed: 16.3 / 32.1 mph
HR: 164 / 188 bpm

Saturday:nada, errands and work all day.

Sunday: strength work, some rollers. oh yes, and shovelling.

2010.02 - week two!

Alright, so I think i mentioned in my last post that from thursday to sunday of this week i'll be in colorado springs. So this means that my training schedule will be all messed up this week. as such, i'm just making up workouts as i go along.

Monday: 3 hours easy pace. I got a late start, so I ended up not eating enough before the ride (or during the ride) and finished with some very painful legs. Also, it was cold. very cold. I'm starting to question my dedication to this whole 'training' thing. oh well, here's the data.

Distance: 51.36 mi

Time: 2:59:44.37
Speed: 17.1/27.7 mph

HR: 157/180 (tisk tisk)

Tuesday: 30 minute easy ride today to try to recover from yesterday.

Distance: 8.53 mi

Time: 32:06.05

Speed: 16.0/30.4

HR: 151/173

2010.01 - Week 1!

Well this is my first week with a 'real' training plan.

...and i'm sick. Two days before the start I started to get aches in my knees and lower back and a killer headache. Feeling better now.

Monday- Scheduled: rest. Actual: rest. cha-ching!

Tuesday- Scheduled: 30 min low intensity. Actual: sick again, but walked at night for 30 min. good enough!

Wednesday- Scheduled: 1:15 low intensity. Actual: doctor and sleep. feeling better though.

Thursday- Scheduled: 45 min low intensity. Actual: 1 hour mostly low intensity. I got a little too excited early on in the ride (hey, it'd been a week since i last rode!). I slowed down eventually once my lung started burning. Apparently i'm not completely recovered from my random illness yet.

Distance: 17.57 mi

Time: 1:01:12.62

Speed: 17.2/33.7 (avg/max) mph

HR: 154/172 bpm

Friday- Scheduled: 30 minutes moderate intensity spinning. I'm trying to raise my max cadence on the rollers as well as my 1 minute average. Actual: Same. I'm hoping to upload some garmin info soon so whomever can see the workout in graph form. I really like this workout, 1 min on 3 min off for 5. I think this is one of my major limiters in my kilo. I always would start out with a great cadence, but then it would drop off about halfway. In these workouts, I could get to 30 seconds, but then it became very difficult to maintain cadence. Coincidence? I think not. I'll have to keep on doing these for a few weeks.

Saturday- Scheduled: 1:15 low intensity endurance. Actual: well it turns out i'm going in to the city all day, so hopefully some rollers at night. edit: not so much.

Sunday- Scheduled: 45 min low intensity. Actual: again, not so much.

Conclusions: I'd call this week about a 50% success. However, being sick, I think that it could have been worse. Next week I'll have to modify my plan a bit as I'll be heading to the OTC from thursday to sunday for my race mechanic's certification.

2010 Season Goals

Also last week I completed my annual training plan. one of the first steps in completing this is to determine goals. For this upcoming season I have decided they are:

-1:15 kilo at either opening weekend or states*
-Top 10 opening weekend
-Top 10 in a cat 4 road race**

*As it turns out, my brother's wedding might fall into the same weekend as states, so I might only have one A race for this season...in april. it'll be a short season for me.
**I'm not really sure how good of a goal this is. I don't actually have any cat 4 races set into my schedule right now, and if i did, they'd all be B or C races since I'm just focusing on opening weekend and states* this year.

LTHR test

Alright, well in the end of november, I completed two separate tests to determine LTHR. The first was as close to a half hour TT as I could complete on LI without having to stop. It ended up closer to 20 minutes, and I think I started out too fast. The end result was an avg HR of 183 bpm. With a little factoring involved, I figured that puts me around 171-175 bpm LTHR. On 25 november, I completed a graded test which revealed an apparent LTHR of 179-180. Thanksgiving day I tested this by riding at around 180 for a long stretch at the end of our thanksgiving ride that we hold around here. my legs were toast by the end, so i figure 180 is a bit high. I figure I'll just set it as 175 for now until I can get more data.