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 |
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Distance | |||||||||||||||||
Time | |||||||||||||||||
Power | |||||||||||||||||
Results | |||||||||||||||||
Equipment | |||||||||||||||||
Clothing |
One aspiring endurance athlete. I run, some ultras, and I ride bicycles.
30 March 2011
training-core
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 |
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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
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 |
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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 |
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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 |
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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 |
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.
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 |
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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.
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 |
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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 |
| ||
Results | |||
Equipment | |||
Clothing |
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