Sunday: Rode from washington heights to CP to race. Then raced, then headed back and watched a 5k running race. Man, for as many people go to those things, they sure don't look like they're having fun. Which is a shame, because there were a tons of bands and stuff. Here's data for the going there, didn't record the coming back. See above race report for the race data.
http://connect.garmin.com/activity/154862693
NP/IF/TSS:181/0.863/32
Saturday: No riding. rested up, headed to the city to race the next morning.
Friday: Rode to PT and called it a day. I almost got merged into by a guy too busy drinking his coffee while driving his SUV to look to see if anybody was there. Who then proceeded to yell at me. What a tool.
http://connect.garmin.com/activity/154235590
NP/IF/TSS: 200W/0.952/72
Thursday: Lazy day. Just PT and 3x10 squats.
Wednesday: AE intervals 3x6.5min, 3.5 min rest.
http://connect.garmin.com/activity/153828433
NP/IF/TSS: 194W/0.925/54
Interval - Avg power (W) - Avg cadence
1 - 231 - 107
2 - 231 - 109
3 - 228 - 106
Tuesday: I had heard that it was supposed to be in the mid to high 50s today. Heading out the door, I was dismayed to find that it was a bit chillier than that. Total buzzkill. Instead of the long ride I had planned, I eventually got out the door to ride to west meadow beach and home. I just wasn't feeling it, and I figured rest would be good. I've been having back pains lately, I think from sitting weird at home. Also saddle related issues, most likely from getting into a real deep tuck to fight the soon-to-be-march winds. As such, all these excuses meant more of a rest day for me. I did give cordwood hill the ol' college try, with a 3rd place PR.
http://connect.garmin.com/activity/153510793
NP/IF/TSS: 200W/0.952/112
Monday: Rest day. Rode to PT and back home.
http://connect.garmin.com/activity/153510810
NP/IF/TSS: 193W/0.921/69
28.2.12
20.2.12
2012.13: Build 1 Week 1
Wait, build 1 already? Ohhh boy...
ALSO, This week starts me altering my methods of getting my IF and TSS. Prior to this, I was putting all of my rides in one big ol' Golden Cheetah rider profile. Now I've created a profile just for this season, and that is where the new numbers come from.
Sunday: The plan was Trevor's ride. Yeah, no. I woke up late instead hoping the day would warm up a bit. Eventually after much lounging, I noticed that Ron had posted an afternoon B/B+ ride, so I figured I didn't have much to lose by ambling over there and spinning around with everyone. Turns out a couple of other faster guys showed up, so we took turns turning the screws on each other, while the rest of the group was able to ride together and just roll their eyes at us. We stopped at McDonalds, where I decided to give the limited edition shamrock shake a try. Probably a dumb idea. More importantly, I was too busy enjoying my shake to remember to turn my garmin back on. Of course during this time between mcdonalds and the parking lot, I took some really good 300+W pulls (really, I swear!). So there goes that data. Rode back home into the wind barely pushing past 200W as my legs were nice and toasty by then. Also, no achilles troubles today. The new cleats felt delightful (see friday's edit).
http://connect.garmin.com/activity/152997067
NP/IF/TSS: 179W/0.854/193
Saturday: Standing starts again. This time I used my straps on my pedals, so I was able to go a little crazy. The problem with the way I'm doing this exercise now is that I really have no quantifiable way of telling whether I'm getting better or not. I don't have a designated start or stop or anything. Whatever. I guess bottom line is they'll help one way or another. Also, did my PT stuff at night minus the walking lunge guys.
http://connect.garmin.com/activity/152541753
NP/IF/TSS: N/A
Friday: No riding. PT exercises at night. Also did some transverse planks, 3x10 squats.
EDIT: I also took the time to replace my cleats on my road shoes at night. I had noticed the other day that I have a little bit of side to side play in my foot, rotating about a fore-aft axis. I originally was just going to switch my right and left cleats, but my left cleat broke moving it over, so new cleats it is!
Thursday: What a warm day. I got up early to ride a little bit before PT, only being able to ride to port jeff before turning around on 347 to make it back in time. After PT, while starting to ride home, I noticed my achilles didn't hurt at all. Strange. As such, I took a detour down to yaphank to add in a few miles to make this a bit of an endurance ride.
http://connect.garmin.com/activity/151994088
NP/IF/TSS: 170W/0.809/170
Wednesday: The plan was for a long endurance ride today, but I ended up sleeping in very late. I just wasn't feeling it today. Eventually I got out the door in time to just ride to the two local beaches. My achilles started hurting along the way, which sucks considering how short of a ride it was. I'm starting to think this is from a new exercise they have me doing at PT. I didn't do my PT exercises in the evening in order to rest up a little.
http://connect.garmin.com/activity/151994099
NP/IF/TSS: 180/0.857/67
Tuesday: Rode to PT. Afterward, I headed to the Port Jeff area to do some hill climbing. I wanted to map a couple of climbs, and maybe see if I could get some PRs on some others. Unfortunately, I had two things working against me. First, I didn't bring gloves because it was supposed to be warm, getting warmer. Instead it was mild, getting far colder and windier. Also, my achilles felt like it was acting up a bit, too. Jessie asked me during PT if I thought it was helping at all. I said I didn't know. I think I have a better idea now...
http://connect.garmin.com/activity/151502054
NP/IF/TSS: 212W/1.009/175
Monday: rest day. rested.
ALSO, This week starts me altering my methods of getting my IF and TSS. Prior to this, I was putting all of my rides in one big ol' Golden Cheetah rider profile. Now I've created a profile just for this season, and that is where the new numbers come from.
Sunday: The plan was Trevor's ride. Yeah, no. I woke up late instead hoping the day would warm up a bit. Eventually after much lounging, I noticed that Ron had posted an afternoon B/B+ ride, so I figured I didn't have much to lose by ambling over there and spinning around with everyone. Turns out a couple of other faster guys showed up, so we took turns turning the screws on each other, while the rest of the group was able to ride together and just roll their eyes at us. We stopped at McDonalds, where I decided to give the limited edition shamrock shake a try. Probably a dumb idea. More importantly, I was too busy enjoying my shake to remember to turn my garmin back on. Of course during this time between mcdonalds and the parking lot, I took some really good 300+W pulls (really, I swear!). So there goes that data. Rode back home into the wind barely pushing past 200W as my legs were nice and toasty by then. Also, no achilles troubles today. The new cleats felt delightful (see friday's edit).
http://connect.garmin.com/activity/152997067
NP/IF/TSS: 179W/0.854/193
Saturday: Standing starts again. This time I used my straps on my pedals, so I was able to go a little crazy. The problem with the way I'm doing this exercise now is that I really have no quantifiable way of telling whether I'm getting better or not. I don't have a designated start or stop or anything. Whatever. I guess bottom line is they'll help one way or another. Also, did my PT stuff at night minus the walking lunge guys.
http://connect.garmin.com/activity/152541753
NP/IF/TSS: N/A
Friday: No riding. PT exercises at night. Also did some transverse planks, 3x10 squats.
EDIT: I also took the time to replace my cleats on my road shoes at night. I had noticed the other day that I have a little bit of side to side play in my foot, rotating about a fore-aft axis. I originally was just going to switch my right and left cleats, but my left cleat broke moving it over, so new cleats it is!
Thursday: What a warm day. I got up early to ride a little bit before PT, only being able to ride to port jeff before turning around on 347 to make it back in time. After PT, while starting to ride home, I noticed my achilles didn't hurt at all. Strange. As such, I took a detour down to yaphank to add in a few miles to make this a bit of an endurance ride.
http://connect.garmin.com/activity/151994088
NP/IF/TSS: 170W/0.809/170
Wednesday: The plan was for a long endurance ride today, but I ended up sleeping in very late. I just wasn't feeling it today. Eventually I got out the door in time to just ride to the two local beaches. My achilles started hurting along the way, which sucks considering how short of a ride it was. I'm starting to think this is from a new exercise they have me doing at PT. I didn't do my PT exercises in the evening in order to rest up a little.
http://connect.garmin.com/activity/151994099
NP/IF/TSS: 180/0.857/67
Tuesday: Rode to PT. Afterward, I headed to the Port Jeff area to do some hill climbing. I wanted to map a couple of climbs, and maybe see if I could get some PRs on some others. Unfortunately, I had two things working against me. First, I didn't bring gloves because it was supposed to be warm, getting warmer. Instead it was mild, getting far colder and windier. Also, my achilles felt like it was acting up a bit, too. Jessie asked me during PT if I thought it was helping at all. I said I didn't know. I think I have a better idea now...
http://connect.garmin.com/activity/151502054
NP/IF/TSS: 212W/1.009/175
Monday: rest day. rested.
13.2.12
2012.12: Base 3 Week 4 - Rest
Sunday: No riding. PT exercises and seated squat jump whatevers in the evening.
Saturday: no riding. Almost no PT either, but I eventually guilted myself into doing it. Also did squats, wide pushup thingys, and transverse planks. EDIT: I'm dumb, I did do some "training" in that I attempted a few standing starts on the track bike.
http://connect.garmin.com/activity/150288546
NP/IF/TSS: N/A
Friday: Rode to PT. Rode home. It felt warm heading out, so I just wore shorts without leg warmers. It was a bit colder on the way back, though, so no extra riding.
http://connect.garmin.com/activity/150288546
NP/IF/TSS: 217W/0.836/56
Thursday: No riding. PT exercises. One of these days I also did some squats. Might have been today.
Wednesday: No riding. More PT stuff.
Tuesday: No riding. Did some PT exercises. I also adjusted the saddle on the trackbike to be more level. I'll have to give it a go to see how it feels. I think I might try to change saddles. The nose on this one is just too round in cross-section, which I think results in too much pressure.
Monday: Rest day. Rode to PT. Rode home. I spent the ride there alternating between going anaerobic because I was running late and debating if this all is really helping. I just don't know. I still get discomfort when I ride, but no pain. So who knows. What I don't get is how I'm in there sweating my balls off while exercising, but the assistants there are wearing sweaters and stuff. I think they're showing off. Which I don't mind.
http://connect.garmin.com/activity/149487177
NP/IF/TSS: 188W/0.721/43
Saturday: no riding. Almost no PT either, but I eventually guilted myself into doing it. Also did squats, wide pushup thingys, and transverse planks. EDIT: I'm dumb, I did do some "training" in that I attempted a few standing starts on the track bike.
http://connect.garmin.com/activity/150288546
NP/IF/TSS: N/A
Friday: Rode to PT. Rode home. It felt warm heading out, so I just wore shorts without leg warmers. It was a bit colder on the way back, though, so no extra riding.
http://connect.garmin.com/activity/150288546
NP/IF/TSS: 217W/0.836/56
Thursday: No riding. PT exercises. One of these days I also did some squats. Might have been today.
Wednesday: No riding. More PT stuff.
Tuesday: No riding. Did some PT exercises. I also adjusted the saddle on the trackbike to be more level. I'll have to give it a go to see how it feels. I think I might try to change saddles. The nose on this one is just too round in cross-section, which I think results in too much pressure.
Monday: Rest day. Rode to PT. Rode home. I spent the ride there alternating between going anaerobic because I was running late and debating if this all is really helping. I just don't know. I still get discomfort when I ride, but no pain. So who knows. What I don't get is how I'm in there sweating my balls off while exercising, but the assistants there are wearing sweaters and stuff. I think they're showing off. Which I don't mind.
http://connect.garmin.com/activity/149487177
NP/IF/TSS: 188W/0.721/43
7.2.12
2012.11: Base 3 Week 3
Sunday: No riding. Eating lots of food and stuff.
Saturday: Cruise or possibly AE intervals. I don't really remember what the difference is. Three intervals of 6.5 minutes with 3.5 minutes rest between.
http://connect.garmin.com/activity/148895428
Interval - Avg power (W) - Avg Cadence
1 - 235 - 110
2 - 237 - 107
3 - 240 - 107
Friday: PT again. Managed to do that longer ride that I wanted to do the other day, despite the PT room being even hotter. My ankle was bugging me at the end of the ride again. Yesterday's and today's ride also made me feel like I'm using my quads a lot more than normal. I suppose that's a really ambiguous statement, but they just feel very dull during and after riding. I'll have to search through the ol' archives and see if I've felt this before. Maybe that's just what getting in shape feels like. Also, hello Kristen!
http://connect.garmin.com/activity/148556067
NP/IF/TSS: 181W/0.698/75
Thursday: Lazy morning. I got out on the bike eventually, and decided it would be worthwhile to do a hilly ride to northport. Had some espresso while I was there. My achilles was bugging me on and off throughout the ride, so maybe it was a bad idea. Too late to worry about that now. I did feel completely out of it the rest of the day. I don't know if it was a lack of nutrition or what, but it sucked. I did seem to have some pretty good power numbers though, for what it's worth.
http://connect.garmin.com/activity/148368070
NP/IF/TSS: 207W/0.795/129
Wednesday: Day one of physical therapy. Rode to PT, took a longer ride home. I was going to do an even longer ride, but I was getting a chill. They keep the room so hot, so I was very sweaty. I felt good afterward, though, so hooray PT.
http://connect.garmin.com/activity/148222457
NP/IF/TSS: 194W/0.745/54
Tuesday: Despite sleeping in to the last possible minute, I managed to catch up with Ron's ride to cedar beach. I actually felt really good on the ride despite not riding lately and only eating a banana in the parking lot before the ride. After we got to the parking lot, the other rider (Mike, I think (I'm still terrible with names)) mentioned that he is a chiropractor and could tell that it was my right leg that was bothering me. Apparently my medial hamstring has an imbalance. Interesting.
http://connect.garmin.com/activity/147882722
NP/IF/TSS: 181W/0.696/107
Monday: Rest day. Did some easier calf exercises (15 per) as well as some transverse planks and pushups. Also, I saw the doctor about my achilles tendinitis. Turns out I have tendinitis. Shocking. I start PT on wednesday.
Saturday: Cruise or possibly AE intervals. I don't really remember what the difference is. Three intervals of 6.5 minutes with 3.5 minutes rest between.
http://connect.garmin.com/activity/148895428
Interval - Avg power (W) - Avg Cadence
1 - 235 - 110
2 - 237 - 107
3 - 240 - 107
Friday: PT again. Managed to do that longer ride that I wanted to do the other day, despite the PT room being even hotter. My ankle was bugging me at the end of the ride again. Yesterday's and today's ride also made me feel like I'm using my quads a lot more than normal. I suppose that's a really ambiguous statement, but they just feel very dull during and after riding. I'll have to search through the ol' archives and see if I've felt this before. Maybe that's just what getting in shape feels like. Also, hello Kristen!
http://connect.garmin.com/activity/148556067
NP/IF/TSS: 181W/0.698/75
Thursday: Lazy morning. I got out on the bike eventually, and decided it would be worthwhile to do a hilly ride to northport. Had some espresso while I was there. My achilles was bugging me on and off throughout the ride, so maybe it was a bad idea. Too late to worry about that now. I did feel completely out of it the rest of the day. I don't know if it was a lack of nutrition or what, but it sucked. I did seem to have some pretty good power numbers though, for what it's worth.
http://connect.garmin.com/activity/148368070
NP/IF/TSS: 207W/0.795/129
Wednesday: Day one of physical therapy. Rode to PT, took a longer ride home. I was going to do an even longer ride, but I was getting a chill. They keep the room so hot, so I was very sweaty. I felt good afterward, though, so hooray PT.
http://connect.garmin.com/activity/148222457
NP/IF/TSS: 194W/0.745/54
Tuesday: Despite sleeping in to the last possible minute, I managed to catch up with Ron's ride to cedar beach. I actually felt really good on the ride despite not riding lately and only eating a banana in the parking lot before the ride. After we got to the parking lot, the other rider (Mike, I think (I'm still terrible with names)) mentioned that he is a chiropractor and could tell that it was my right leg that was bothering me. Apparently my medial hamstring has an imbalance. Interesting.
http://connect.garmin.com/activity/147882722
NP/IF/TSS: 181W/0.696/107
Monday: Rest day. Did some easier calf exercises (15 per) as well as some transverse planks and pushups. Also, I saw the doctor about my achilles tendinitis. Turns out I have tendinitis. Shocking. I start PT on wednesday.
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