Monday: rest day. much rest was had.
Tuesday: 45 minutes on the rollers. re-attached the resistance unit. 10 minute warm-up, 20 minute highish intensity interval, 10 minutes warmdown, and i'm sure there's another 5 minutes in there somewhere. don't question me.
Wednesday: The plan was for a long, slow, easy base ride. it started out alright, but then i turned into the wind. if there's one thing i hate, it's wind. nothing ruins a ride more than a face full of invisible slowness. i'll post the stats later. EDIT: http://connect.garmin.com/activity/22824095
Distance: 52.0 mi
Time: 3:07:53.99
Speed: 16.6 / 30.2 mph
Cadence: 98 / 137 rpm
HR: 159 / 181 bpm
EDIT: later in the night, I also spun my legs out on the rollers for 15 minutes.
Thursday: I don't want to talk about it.
Friday: Recovered from the night before. 30 minutes easyish on the rollers. I adjusted my left cleat again. We'll have to see how well this works now. I think if I try to adjust the bolts one more time I might finally strip the heads completely. Maybe I'll try to replace them one day. Also, the more I ride my rollers with my different bikes, the more I think all their handlebars aren't lined up with the front wheel.
Saturday: Was going to do some spin exercises. Decided to hold off in order to be fresh for tomorrow's ride.
Sunday: Was supposed to do Trevor's ride. Woke up at noon. Didn't ride at all. boo.
Overall time for the week:
Goal: 6.5 hrs
Actual: 4.5 hrs
Grade: 69.2% = D
20.1.10
11.1.10
2010.07
Monday: well mondays are supposed to be rest days. but today it was a restless day. because i'm restless. rode outside. it was cold. what else is new. Looking back at the data, i was very slow for my HR. however, that being said, i spent most of my time above what I thought was LT. So perhaps this base mile stuff has been upping my LT, but limiting my force. which i think is what's supposed to happen. i'll avoid getting too discouraged just yet, and hope my plan is still working correctly.
http://connect.garmin.com/activity/22369777
Distance: 20.58
Time: 1:13:26.34
Speed: 16.8 / 34.9
Cadence: 101 / ? (wait a tic, since when has my garmin not given me max cadence?)
HR: 176 / 194
Tuesday: Did an easy 30 minute spin to work the legs a bit. Also worked on gluing up my brother's tubulars.
Wednesday: Rode with Karl and George from the team. It was nice to ride with other people again as I get more of a feel for where I stand in the whole fitness spectrum. I started strong, climbed well, but was dead by the end of the ride. I've been getting that alot lately. I'm not sure if it's fitness based, or nutrition based. Hopefully further testing and observation will tell. Oh, also, let me talk about the ride. Very hilly. Hills I didn't even know existed. Roads I didn't know existed either, for that matter. I really enjoyed that part as i always tell myself i'm going to check out some new roads but hardly ever do. Also, I think something might be up with my cadence sensor. I was doing some fast spinning on a downhill, but I only got a reading of around 130. Felt more in the 170s to me. Maybe i'm mistaken. who knows.
http://connect.garmin.com/activity/22369765
Distance: 46.29 miles
Time: 2:45:14.10
Speed: 16.8 / 39.6
Cadence: 87 / ?
HR: 164 / 190
Thursday: core and strength work. calf raises, crunches with a twist, transverse planks, planks, declined pushups, plyometric squat jumps. i think that was everything. just did one set of each.
Friday: 30 minutes on the rollers. nothing special. Various points along my left leg have been bugging me. I'll have to look into this. mainly at the midpoint and endpoints. maybe it's time to re-evaluate my cleat position.
Saturday: was hoping to ride. woke up late.
Sunday: rainy day. i was on the verge of riding the rollers at night, but then my feet got cold. like literally, not i got cold feet. so i didn't bother.
End of week overall time:
Goal: 5.5 hrs
Actual: 5 hrs
Grade: 90.1 = A (good job!)
http://connect.garmin.com/activity/22369777
Distance: 20.58
Time: 1:13:26.34
Speed: 16.8 / 34.9
Cadence: 101 / ? (wait a tic, since when has my garmin not given me max cadence?)
HR: 176 / 194
Tuesday: Did an easy 30 minute spin to work the legs a bit. Also worked on gluing up my brother's tubulars.
Wednesday: Rode with Karl and George from the team. It was nice to ride with other people again as I get more of a feel for where I stand in the whole fitness spectrum. I started strong, climbed well, but was dead by the end of the ride. I've been getting that alot lately. I'm not sure if it's fitness based, or nutrition based. Hopefully further testing and observation will tell. Oh, also, let me talk about the ride. Very hilly. Hills I didn't even know existed. Roads I didn't know existed either, for that matter. I really enjoyed that part as i always tell myself i'm going to check out some new roads but hardly ever do. Also, I think something might be up with my cadence sensor. I was doing some fast spinning on a downhill, but I only got a reading of around 130. Felt more in the 170s to me. Maybe i'm mistaken. who knows.
http://connect.garmin.com/activity/22369765
Distance: 46.29 miles
Time: 2:45:14.10
Speed: 16.8 / 39.6
Cadence: 87 / ?
HR: 164 / 190
Thursday: core and strength work. calf raises, crunches with a twist, transverse planks, planks, declined pushups, plyometric squat jumps. i think that was everything. just did one set of each.
Friday: 30 minutes on the rollers. nothing special. Various points along my left leg have been bugging me. I'll have to look into this. mainly at the midpoint and endpoints. maybe it's time to re-evaluate my cleat position.
Saturday: was hoping to ride. woke up late.
Sunday: rainy day. i was on the verge of riding the rollers at night, but then my feet got cold. like literally, not i got cold feet. so i didn't bother.
End of week overall time:
Goal: 5.5 hrs
Actual: 5 hrs
Grade: 90.1 = A (good job!)
6.1.10
2010.06 - hardCORE!
If you're wondering about the title for this week, it's because i've mostly been focusing on my core. i will have the most stabile torso ever seen in the NYC peloton.
Monday: mainly rest day, with some core work added in. regular crunches, transverse planks, regular plank, leg raises, declined pushups, lunges.
Tuesday: 45 minute roller ride. stay tuned for a graph. included a single 20 minute interval. core work again. calf raises, transverse planks, declined pushups.
Wednesday: what did i do today? maybe no riding. I remember doing some transverse planks and declined pushups. Lots of core workouts this week.
Thursday: Well, during the day, I helped to tear down the ceiling in the bike shop. that worked alot of muscles that i didn't know i had. At night I did 45 minutes on the rollers with the track bike. mostly steady endurance, with two high cadence efforts. I could only hold it for 30 seconds each time, but I felt that my cadence was much faster than on the road bike. I'm hoping to get another garmin cadence sensor so I can validate this.
Friday: Nothing today. I've been feeling kinda down lately, so between that and this remodelling stuff i pretty much slept all day, worked for a few hours, and then slept some more. i feel tore up. what is the properly grammatical way of saying that, anyhow?
Saturday: Still having trouble sleeping at night. I think this has caused me to put too much stress on my shoulder while laying on my bed hating life, so no riding today as i didn't want to aggravate it further.
Sunday: Again with the not sleeping well. I did ride the rollers tonight, however. 45 minutes with a 20 minute interval of kinda hardness. no data. didn't feel like it. so there.
Monday: mainly rest day, with some core work added in. regular crunches, transverse planks, regular plank, leg raises, declined pushups, lunges.
Tuesday: 45 minute roller ride. stay tuned for a graph. included a single 20 minute interval. core work again. calf raises, transverse planks, declined pushups.
Wednesday: what did i do today? maybe no riding. I remember doing some transverse planks and declined pushups. Lots of core workouts this week.
Thursday: Well, during the day, I helped to tear down the ceiling in the bike shop. that worked alot of muscles that i didn't know i had. At night I did 45 minutes on the rollers with the track bike. mostly steady endurance, with two high cadence efforts. I could only hold it for 30 seconds each time, but I felt that my cadence was much faster than on the road bike. I'm hoping to get another garmin cadence sensor so I can validate this.
Friday: Nothing today. I've been feeling kinda down lately, so between that and this remodelling stuff i pretty much slept all day, worked for a few hours, and then slept some more. i feel tore up. what is the properly grammatical way of saying that, anyhow?
Saturday: Still having trouble sleeping at night. I think this has caused me to put too much stress on my shoulder while laying on my bed hating life, so no riding today as i didn't want to aggravate it further.
Sunday: Again with the not sleeping well. I did ride the rollers tonight, however. 45 minutes with a 20 minute interval of kinda hardness. no data. didn't feel like it. so there.
30.12.09
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.
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.
23.12.09
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.
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.
15.12.09
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
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.
8.12.09
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
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
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