30 March 2011

training-core

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 7:00 AM – smoothie 
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:45 AM
Workout Type rest
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb.
push-ups 20
Distance  
Time  
Power  
Results  
Equipment  
Clothing  

29 March 2011

training-core | Pacific Raceways

Sleep 6
Waking HR  
Body Weight 7:00 AM - 179
Body Fat 8
Breakfast 6:30 AM – cereal
Lunch 10:30 AM – 3 pieces bread w/cheese, banana, orange, almonds
1:00 PM – 3 pieces bread w/cheese, yogurt, banana, orange, tea
pre-race – gel, HEED
Dinner 7:30 PM – banana, humus sandwich, water
Workout Food water
Injuries  
Therapy  
Time of Day gym – 5:45 AM
Pacific Raceways – 6:45 PM
Workout Type race
Weather 50, wet, pretty calm
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 10 lb.
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb.
push-ups 20
Pacific Raceways – flats
Distance 17 miles! That's right, you heard me...
Time race – 35 min?
Power  
Results  
Equipment Road Bike
Clothing Sugoi shoe covers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, rain coat, OR Gripper gloves, cap

28 March 2011

training-trainer intervals

Sleep  
Waking HR  
Body Weight 7:30 AM - 174
Body Fat 9
Breakfast 5:30 AM – PowerBar, water
8:00 AM – banana, cheerios
Lunch 11:30 AM – 4 chocolate eggs, Stonewall's Jerquee, 2 oranges, water, yogurt, 4 biscuits w/peanut butter and jam
1:30 PM – yogurt, handful of almonds, tea
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 6:00 AM
Workout Type intervals
Weather  
Course 3x3 min at 100% of threshold, 3 min rest
6x1.5 min at 110% of threshold, 1.5 min rest
3x30 sec at 110% of threshold, 30 sec rest
Distance  
Time 55 min
Power 320 threshold power for most of the workout, 330 for the last three intervals
Results  
Equipment Road Bike
Clothing  

26 March 2011

Independence Valley RR

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:45 AM – yogurt, jam, hot cereal
7:30 AM – cereal
drive to race – banana, PowerBar, pretzels, Coke
Lunch post-race – the rest of my race bottles,2 hard ciders, pretzels, water
Dinner 7:30 PM – greens, red sauce, cheese, breaded eggplant, water, piece of pizza
Workout Food 1.5 large bottles each w/3 scoops Perpetuem, gel
Injuries  
Therapy  
Time of Day 1:20 PM
Workout Type race
Weather upper 40s, maybe 50, some rain, some wind, warmer and dryer as the race progressed
Course 19.5 mile rolling loop with two hills
Distance 60 miles
Time  
Power  
Results Masters 30+ Cat 1-3
2nd
official results
Equipment Road Bike
39/53, 12-25 – this gearing felt good
Clothing Sugoi shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, think long finger gloves, cap

25 March 2011

When did department store become vintage?

A couple of days ago a friend of mine sent me some pictures of a bike he saw on his commute.

IMG_3512

training-core

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:30 AM – smoothie 
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:30 AM
Workout Type  
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups 20
Distance  
Time  
Power  
Results  
Equipment  
Clothing  

24 March 2011

training-commute | trainer

Sleep 7
Waking HR  
Body Weight 7:00 AM - 181
Body Fat 6 (this can't be right of course...)
Breakfast 6:30 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day trainer – 6:00 PM
Workout Type intervals
Weather  
Course trainer – 2x20
Distance commute – 9 miles
Time trainer – 55 min
Power 1st 20 min interval – 320 threshold/288 actual
2nd 20 min interval – 320 threshold/288 actual
Results  
Equipment Time Trial Bike
Clothing  

23 March 2011

training-commute

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day  
Workout Type fun ride
Weather upper 50s, sunny and windy in the PM
Course  
Distance 20 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing baggy shorts, short sleeve active T, long sleeve active T, cap

22 March 2011

training-core | commute | Pacific Raceways CR

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym – 5:30 AM
race – 6:45 PM
Workout Type race
Weather upper 40s, maybe 50, light breeze, dry
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups 20 (barely...)
Distance commute – 9 miles
race – 20 miles?
Time race – 40 min?
Power  
Results  
Equipment commute - Town Bike 
race - Road Bike
Clothing race – knit shoes covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, long finger gloves, cap

21 March 2011

training-commute

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day  
Workout Type active recovery
Weather  
Course  
Distance 9 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

20 March 2011

training-ride

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM – cereal
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Perpetuem, PowerBar, gel
Injuries  
Therapy  
Time of Day 7:30 AM
Workout Type endurance
Weather upper 30s to upper 40s, light breeze, sunny by the end
Course Black Diamond
Distance 78 miles
Time total – 4:31
moving – 4:18
Power  
Results  
Equipment Road Bike
Clothing knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, heavy vest, Polypropylene gloves, OR Gripper gloves, cap

19 March 2011

Tour de Dung RR #2

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food 1.5 large bottles each w/3 scoops Perpetuem, gel
Injuries  
Therapy  
Time of Day 2:20 PM
Workout Type race
Weather mid 40s, dry, mostly cloudy, light wind
Course Tour de Dung 12 mile loop
Distance 60 miles
Time  
Power  
Results Masters 35+ Cat 1-3
9th
official results
Equipment Road Bike
Clothing knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap

18 March 2011

training-core | commute

Hours
Sleeping
6 Time
of Day
gym – 5:15 AM
Body
Weight
  Body
Fat
 
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type active recovery
Distance 9 miles
Weather dry in the AM, wet in the PM, mid 40s
Course
plank 3 min, 2 min each side
back extensions 3x30
clam knee lifts 100 each leg
side leg lifts 70 each leg
twisters 30 each side – 12 lb
roman chair knee lifts 40/40/30
hip abductors 3x30 – 100 lb
push-ups 20
Results  
Equipment Town Bike
Clothing  

17 March 2011

training-core | trainer

Hours
Sleeping
6 Time
of Day
gym – 5:15 AM
trainer – 6:00 PM
Body
Weight
  Body
Fat
 
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals – 2x20
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x30
clam knee lifts 100 each leg
side leg lifts 70 each leg
twisters 30 each side – 12 lb
roman chair knee lifts 40/30/30
hip abductors 3x30 – 100 lb
push-ups 20
1st 20 min interval – 310 watts threshold/279 actual
2nd 20 min interval – 310-400 watts threshold/279-360 actual
Results  
Equipment Time Trial Bike
Clothing  

14 March 2011

training-ride Molokai

Hours
Sleeping
5 Time
of Day
9:00 AM
Body
Weight
  Body
Fat
 
Breakfast 5:15 AM – cereal
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Perpetuem, Pop Tarts, Gatorade, water, root chips
Injuries  
Therapy  
Workout Type  
Weather low to upper 80s, sun, wind
Course Molokai, HI
Results  
Equipment Road Bike
39/53, 12-25
Clothing bib shorts, sleeveless undershirt, sleeveless jersey

13 March 2011

Maui Cyclery TT

Hours
Sleeping
5 Time
of Day
7:48 AM
Body
Weight
  Body
Fat
 
Breakfast 5:15 AM – plain non-fat yogurt, jam, water
Lunch  
Dinner  
Workout Food race – water
ride – large bottle w/3 scoops Perpetuem, tons of water, PowerBar, bread pudding
Injuries  
Therapy  
Workout Type race
Weather low 70s to mid 80s, dry, sunny, relatively calm
Course race – just above Paia post office to six miles up the road
Results TT – 28:21
Jeff – 28:18
Aaron – 27:45 ish
Equipment Road Bike
39/53, 12-27
Clothing bib shorts, sleeveless undershirt, short sleeve jersey, cap

12 March 2011

training-ride Hana

Hours
Sleeping
5 Time
of Day
8:30 AM
Body
Weight
  Body
Fat
 
Breakfast plain non-fat yogurt, jam, oatmeal, water
Lunch  
Dinner  
Workout Food 1.5 large bottles each w/3 scoops Perpetuem, large bottle of Gatorade, PowerBar, peanut  butter and jam sandwich
Injuries  
Therapy  
Workout Type hills
Weather upper 70s to low 80s
Course Twin Falls, Maui to Hana and back
Results  
Equipment Road Bike
39/53, 12-27
Clothing bib shorts, sleeveless undershirt, short sleeve jersey, cap

11 March 2011

training-ride up Haleakala

Hours
Sleeping
4 Time
of Day
8:15 AM
Body
Weight
  Body
Fat
 
Breakfast 5:15 AM – cereal, water
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Perpetuem, large bottle of water, PowerBar, peanut butter and jam sandwich
Injuries  
Therapy  
Workout Type big hill
Weather 70 to low 80s, dry, sunny
Course Haleakala
Results  
Equipment Road Bike
39/53, 12-27
Clothing bib shorts, sleeveless undershirt, short sleeve jersey, arm warmers, rain jacket, cap

10 March 2011

training-ride

Hours
Sleeping
7 Time
of Day
8:00 AM
Body
Weight
Body
Fat
Breakfast 6:45 AM – oatmeal, jam, plain non-fat yogurt, water
Lunch
Dinner
Workout Food nuun
Injuries
Therapy
Workout Type active recovery
Weather upper 70s to 80
Course Kihei to Makena and back
Results
Equipment Road Bike
Clothing bib shorts, sleeveless undershirt, sleeveless jersey, cap

09 March 2011

training-ride West Maui loop

Hours
Sleeping
6 Time
of Day
8:00 AM
Body
Weight
Body
Fat
Breakfast 6:45 AM – oatmeal w/plain non-fat yogurt, jam, egg, water
Lunch
Dinner
Workout Food 2 large bottles each w/3 scoops Perpetuem, peanut butter and jam sandwich, slice of banana bread, Coke, apple
Injuries
Therapy
Workout Type flats and hills
Weather low 80s, sunny, windy
Course West Maui loop clockwise
Results
Equipment Road Bike
Clothing bib shorts, sleeveless jersey, cap

08 March 2011

training-ride

Hours
Sleeping
7 Time
of Day
8:20 AM
Body
Weight
Body
Fat
Distance 43 miles Power
Time Moving – 2:19 Speed Moving – 18.3 mph
Total
Ascent
4006 ft Max Speed – 41 mph
Breakfast 6:30 AM – orange juice, oatmeal, egg
Lunch
Dinner
Workout Food banana, apple, large bottle w/3 scoops Perpetuem, half a peanut butter and jam sandwich, large bottle of water
Injuries
Therapy
Workout Type lots of hills ridden at a moderate pace
Weather mid 70s to low 80s, sunny, dry
Course Maui high country (Kula) down Hwy 37 to the end of the good pavement and back
Results
Equipment Road Bike
39/53, 12-25
Clothing bib shorts, sleeveless base layer, short sleeve jersey, cap

07 March 2011

training-ride

Hours
Sleeping
  Time
of Day
6:30 PM
Body
Weight
  Body
Fat
 
Distance 10 miles Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type spin to loosen the legs
Weather upper 70s
Course  
Results  
Equipment Road Bike
Clothing bib shorts, sleeveless undershirt. short sleeve jersey, cap

06 March 2011

Mason Lake RR #1

Hours
Sleeping
6 Time
of Day
9:00 AM
Body
Weight
  Body
Fat
 
Distance race – 48 miles Power  
Time Moving Speed  
Total
Ascent
  Max  
Breakfast 4:15 AM – banana
5:30 AM – cereal
Lunch  
Dinner  
Workout Food 1.5 large bottles each w/3 scoops Sustained Energy
Injuries  
Therapy  
Workout Type race
Weather low to mid 40s, dry, partly sunny
Course Mason Lake
Results Masters 45+
6th
official results
Equipment Road Bike
Clothing Sugoi show covers, bib shorts, knee warmers, Craft long sleeve undershirt, short sleeve jersey, arm warmers, heavy vest, Polypropylene gloves,OR Gripper gloves, cap

05 March 2011

training-team ride

Hours
Sleeping
6 Time
of Day
8:30 AM
Body
Weight
  Body
Fat
 
Distance 62 miles Power  
Time Total - 4:00 Speed  
Total
Ascent
  Max  
Breakfast 5:45 AM – smoothie, rye bread
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Endurox R4
Injuries  
Therapy  
Workout Type not sure...
Weather upper 30s – mid 40s, partly cloudy, dry, some sun and wind
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, long sleeve jersey, wind vest, Polypropylene gloves, OR Gripper gloves, cap

04 March 2011

power, CompuTrainers and the ergo vs. the TT

I have been working out at Seattle Multisport for a few months now and lately I was feeling like I was doing it all wrong.

Some history – the last two winters I spent a lot of time at Cycle University participating in their indoor TT series. This is a 10 km or 10 mile CompuTrainer TT so you get to ride your own bike and the resistance is calculated based on your weight. The also arbitrarily add 20 lb. for your bike. Being a TT the resistance is directly related to how hard you pedal and what gear you are in, just like out on the road.

The Seattle Multisport workouts have been 'ergometer' workouts rather than a time trial. This means you enter a threshold wattage (which is based on your performance in a TT) and then ride the intervals at a percentage of this threshold. In this type of workout or 'mode' the CompuTrainer software keeps the resistance pretty much exactly the same no matter what gear you are in.

training-core

Hours
Sleeping
6 Time
of Day
5:15 AM
Body
Weight
7:00 AM - 178 Body
Fat
8
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM – smoothie 
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type rest
Weather  
Course
plank 3:30, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups 20
Results  
Equipment  
Clothing  

03 March 2011

Valparaiso Urban Downhill Race

America is the land of litigation. We have more lawyers per capita than any other country on the globe. This leads to more lawsuits and restrictions and 'protections' than anywhere else as well.

This is not the case in Chile.

qualifying run

training-spinning | trainer intervals

Hours
Sleeping
6 Time
of Day
spinning – 12:00 PM
trainer – 6:00 PM
Body
Weight
7:00 AM - 179
1:00 PM - 179
Body
Fat
8
Distance   Power 1st 20 min interval – 270 watts
2nd 20 min interval - 279++ watts
Time Total (spinning) – 55 min Speed trainer – 21-24 mph
Total
Ascent
  Max  
Breakfast 6:30 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather  
Course spinning – IMA (hills and intervals)
trainer – 2x20 at Seattle Multisport
Results  
Equipment Road Bike
Clothing  

02 March 2011

training-core | rollers

Hours
Sleeping
6 Time
of Day
gym – 5:30 AM
rollers – 6:30 PM
Body
Weight
  Body
Fat
 
Distance   Power  
Time rollers – 20 min Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type rest
Weather  
Course
plank 3:30, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups 20
Results  
Equipment  
Clothing  

01 March 2011

training-core | spinning

Hours
Sleeping
9 Time
of Day
gym – 5:30 AM
spinning – 12:00 PM
Body
Weight
7:00 AM - 180
12:00 PM - 182
Body
Fat
9
Distance   Power  
Time Total (spinning) – 55 min Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM – smoothie 
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather  
Course
plank 3 min, 2 min each side
spinning – IMA 
Results  
Equipment  
Clothing