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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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