2010.11

Lets us begin the build.

Monday: started gluing my race wheels. Also, did some spin work at night. I was hoping to do 5x1min max cadence, but only did 3x1 and a single :30 interval. I dunno what it was, but by the end i felt like death. On the plus side, my avg cadences were high. woo-hah!
http://connect.garmin.com/activity/24294270
Time: 00:25:04
Cadence: 101 / 179 rpm
Interval 1: 161 rpm
Interval 2: 154 rpm
Interval 3: 156 rpm
Interval 4: 162 rpm

Tuesday: The climbing of the hill. 5 times. around 60ish rpm. I think it went well. My legs are definitely feeling it.
http://connect.garmin.com/activity/24360847
Time: 00:58:37
Distance: 15.25mi
Speed: 15.6/28.9mph
HR: 163/189bpm
Cadence: 83/121rpm

Wednesday: lots of snow. did some snow biking. nothing too impressive.

Thursday: I was going to take advantage of all this snow and do some cross country. Unfortunately, it actually warmed up a bit outside and the snow became too wet for any of my waxes. boo-urns. So I did some walking instead. 1.5 hours of walking around admiring the snow-coveredness of everything. Also, I did some core work at night. Crunches, declined pushups, transverse planks. hooray!

Friday: Rode the track bike on the rollers. Added some resistance for once. Basically, I warmed up 5 minutes without resistance, then 20 minutes with resistance, 5 minute warmdown without. It was good. I tried to break in my new track gloves as well. They still hurt. I hope they're not too small.

Saturday: Lots of eating and celebration. Oh goodness.

Sunday: Lots of sluggishness from eating. No riding. Finished gluing the race wheels, though.

Weekly Grade:

Hours needed: 6.5

Actual time: 4 hrs

Grade: 61.5 = D

This reminds me of college.

2010.10

Well. This week is supposed to be my rest week after all that hard base i've been doing for the past month and a half or so.

Monday: and then there was rest.

Tuesday: Rode to the shop today. did a tempo pace going out and back just to make up for my dearth of hours last week. Picked up some new tires for the Guru. Tonight I decided that while I had the tires off the back wheel, I would replace all the spoke nipples, since there were a few that were rounded off. turns out they were rounded off because the d/s spokes were 2mm too long. Well. I guess I had better buy some more spokes soon.
http://connect.garmin.com/activity/23820557
Distance: 40.13 mi
Time: 2:18:06
Speed: 17.4 / 36.3 mph
HR: - / - (no HRM today)
Cadence: 99 / 117 rpm

Wednesday: no riding. strength work tonight. calf raises, crunches, declined pushups, transverse planks.

Thursday: more rest

Friday: rest

Saturday: rest

Sunday: rest. geeze.

Weekly Report card:
Desired: 3.5 hrs
Actual: 2.3 hrs
Grade: 66.67% = D

2010.09 All your base are maybe belong to us?

Well. Apparently this is my last week of base training. Whoops.

Monday: Well, technically monday should be a rest day. But so were the past two days. So I decided to ride. Did spin work on the rollers. Wasn't feeling it, that's for sure. I did feel lots of pain and what I'm assuming death might feel like. It's rides like this that make me wonder if I'm actually making gains. I guess I really should be testing myself from time to time like I'm supposed to be doing.
http://connect.garmin.com/activity/23249601
Overall Time: 21:02.33
Interval 1 (time/avg cad):
37.10 / 168
Interval 2:
56.75 / 152
Interval 3:
1:01.50 / 148

Tuesday: Rode outside today. Woke up late, as usual, so it was just a short ride. Felt pretty good out on the road. I just can't tell where my training is anymore. And it's pissing me off. I'll just hope for the best.
http://connect.garmin.com/activity/23299806
Distance: 18.70
Time: 1:05:02
Speed: 17.2 / 37.3
Cadence: 91 / 151
HR: 171 / 189

Wednesday: nada

Thursday: "

Friday: was planning on doing the friday kreb ride. woke up late. rode the usual route. did my usual ride with a tailwind on the way out and then fail at headwinds on the way back thing. it was so cold today. and so windy. my legs still haven't recovered. and i'm supposed to ride again tomorrow.
http://connect.garmin.com/activity/23501371
Distance: 42.87
Time: 2:37:51.51
Speed: 16.3 /34.7
Cad: 96 / 125
HR: 163 / 183

Saturday: nada. wwayy too cold.

Sunday: nothing again. busy day today.

Weekend review:
Hours needed: 7.5
Actual: 4.25
Grade: 57% = F
Boo.

2010.08

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

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!)

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.

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.