29 February 2012

Cycle U CompuTrainer | core

Another Wednesday, another 2 x 20 session on the indoor trainer.


28 February 2012


Wow… what just happened? I suddenly lost all interest in training.

Yesterday was kind of a shambles and today I got out of bed, got dressed to hit the gym and then just didn't. I could blame it on the weather, the darkness or whatever but regardless it isn't helping me exercise.

This time of year in 2011 and 2010 I was lucky enough to spend a week in Maui riding my bike. This year that's not happening and all of a sudden I really wish it was. Vacation? I need one.

I also need some freaking massage. My legs constantly feel tight and stretching is not helping that much.

27 February 2012

(aborted) treadmill run | core

I made it to the gym with the will to do the right thing! That thing being an active recovery workout instead of just nothing.

I got on the treadmill, fired it up and after 15 minutes climbed off. :( I just did not have the desire… and my right knee started to ache a little. Let me outa here.

26 February 2012

Lord Hill Trail Run

That's right, it's practically March and Martin is still running… What can I say, it's the new me. One thing for sure, all this mediocre running will absolutely ensure that my cycling is also mediocre. Yes!

The Lord Hill Trail Run at the Lord Hill Regional Park has 5 mile, 10 mile, 20 mile (my choice) and 50 km options. Judging by the map below I'll be doing this 10 mile loop twice.


25 February 2012

team ride

My legs have felt really heavy lately. I think it's because I am not doing any active recovery and all my workouts have been relatively hard or I do nothing. I recall falling into this pattern last summer when mid-week racing started and I ran out of time to just go for fun or easy rides. Take my advice, take the time to ride easy; it not only helps your muscles recover it also helps your mind because you know you don't have to go 100% every time you throw a leg over the saddle. The latter is actually huge.

Today I decided to join the 'team ride' but judging by the weather conditions (snow up north and rain most everywhere else) and the emails flying around attendance was going to be low.

24 February 2012


So. Tired. Must. Rest.

Today was my second aerobic zero this week, it seems like it has been ages since I took two whole days off from exercising in any given week. Yesterday must have been harder on me than I thought it would be because even an active recovery day did not sound very exciting.

I did get to the gym and I did do my core work and that went well so hooray. I also did lots of stretching and hit the sauna. Oh man, do I love the sauna… I swear I could nap in there sometimes.

23 February 2012

urban run

Holy shit! I took losing sleep to the extreme last night. I woke up at midnight and that was all she wrote. Damn.

On the up side, the weather was fantastic and I had great company but my run was a massive spiral of death as I gradually faded all the way to the end where I ended up having to walk four times. :( I didn't bonk, I think it was lack of sleep and me being tired from the last few days.

It's my experience that if you log a hard run it stays with you longer than a hard ride AND you can't fake it on subsequent runs like you can on a bike where you are able to draft and coast. And you can take that to the bank. :)

22 February 2012

Cycle U CompuTrainer | core

Wednesday morning at Cycle University has become my weekly highlight. And by 'highlight' I of course mean it's the day I peak for. :( Obviously it's time to start racing bikes on the weekends. Another sign that I need to do a real event on the weekends is I was thinking about this trainer session 24 hours in advance because I wanted to do well. Sheesh.


20 February 2012

core | ride | Martin learns his BMI

2 beers + massage + big dinner the night before = hard to get out of bed

I know, rough life and all that.

After checking the core box I went to see my doctor for my annual physical exam and then for a ride.

19 February 2012

Ballard, Discovery Park, Magnolia run

Plan A and plan B for running fell through today but luckily Jon W was up for plan C.

I love how the mind justifies something and then when it comes time to execute you totally have second thoughts. Just two days ago I was thinking that a good, long run would be just the ticket today but a couple of miles in I was thinking, "What in the hell am I doing…?!" That and, "Watching the Lord Of The Rings trilogy (director's cut of course) on a couch with big bag of potato chips and lots of beer in the fridge sounds pretty damn good right now…"

Yesterday's race had taken a little more out of me than I thought and Jon is deceptively smooth meaning you need to feel good to keep up with him. I tried some deep breathing and tried to rest on the first descent down to the Burke Gilman Trail in hopes that I could ease into this.

18 February 2012

Fort Steilacoom Off-Road Duathlon

Three weeks ago I entered the second event in this three-race series and it was pretty fun so I thought I would come back and try the last one. This time it was quite a bit wetter than last time.


17 February 2012

Cycle U CompuTrainer

Boom! Another record setting day for Martin. And by 'record' I of course mean I managed to set my threshold power about 5-10 watts higher than normal which is still a pretty mediocre number compared to any major player. In other words, this hype is just about making me feel special. :)

After an easy day yesterday I obviously showed up at Cycle University pretty fresh and ready to go. Today it was just the skeleton crew of Corrie M, Tony B and Ryan D but hey, it's a FAR cry from doing a solo trainer workout so I was thrilled to be here.


16 February 2012

treadmill run

I managed to run twice Tuesday so figured I would try that again today but no dice. Once I started I realized pretty quickly that today was just a 'check the box' kind of day and I'm okay with that. :)

Hopefully I feel up for another quality indoor ride tomorrow after this rest.

15 February 2012

Cycle U CompuTrainer | core

The goal today was 'moah powah'. [Said in my best Arnold Schwarzenegger accent.]

And I achieved it.

For the first time I was able to start the workout at a threshold setting of 340 watts and half way through turned it up to 350. Then halfway through the second interval I upped the threshold setting to 360. Whew.

I won't to lie, not doing stairs or weights on Tuesday definitely helped me out today.


14 February 2012

treadmill runs

It's Tuesday and I am NOT doing stairs. What a load off. I think I also quite weights so this leaves a relatively big hole in my workout week every Tuesday and Thursday. What do I fill it with? Running for now.

This is by far the longest I have ever extended my running 'season' but with another duathlon just around the corner and some long term running goals that will be much easier to attain if I don't totally quit it seems to make sense. What do I know, right? Here goes nothing.

13 February 2012


The alarm woke me up today, a sure sign that I should have slept a little more.

Surprisingly core felt okay today. I was only able to do it twice last week but even the plank felt all right this morning. I'll take it.

At lunch I got down to the IMA for a solid 30 minutes of stretching and a sauna. Now that's a rest day. Boom.

12 February 2012

West Side MTB Series #1 Dash Point State Park

This was a total impulse event on my part…

I could have gone for a run (endurance) or a road ride (more endurance and/or hills) or I could do this RACE. on my SINGLE SPEED. Since I plan to do a fair bit of racing on this bike in 2012 I figured it would prudent to give my bike handling skills and legs the shock treatment. Oh yeah, it might be fun too. Plus, it didn't start until 10 AM; can you say hello big, leisurely breakfast?

Did I know how long the race was? No idea. Did I have any course knowledge? None.



11 February 2012

team ride

And by team I of course mean four of us…?! Whatever, it was a very good time. The weather cooperated, the company was super and after a bit I felt pretty good.

I met Tim F, RC R and Greg K at the most popular meeting spot for cyclists in all of Seattle and we rolled out. Just two minutes prior to our departure a bunch of guys on the team I used to ride for took off and among them were two old friends. They said they were headed the same way as us so we chased in an effort to catch them and make it a group thing. We never caught them and in retrospect they must have headed across I-90 instead of going south directly. Oh well.

Nothing like a little stiff tempo to warm you up.

10 February 2012

Cycle U CompuTrainer

Ouch… two hard workouts followed by a late night does not equal feeling fresh. Not sure if today qualifies as a moderately good workout or junk miles? That distinction is frequently lost on  me.


09 February 2012

FareStart Guest Chef Night

What a blast!

Last night our cycling team waited tables at the FareStart Guest Chef Night.


Cougar Mt trail run

I woke up at 3:00 AM today and that was that. What a drag.

In spite of less than optimal sleep I still felt like today was gong to be a banner day and that I would feel great for my run. Go!

08 February 2012

How fast is fast? Stage 4 of the Tour of Qatar was.

How about 52 kph? That's over 32 mph and how it's how much road was covered during the beginning of stage 4 in the 2012 Tour of Qatar. FOR THE ENTIRE FIRST HOUR.

And then guys get ridden off of the leader's wheels. The average speed for the entire stage? Over 48 kph. Just nuts. Please pass the 11.

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Cycle U CompuTrainer | core

Today was testing day at our training and coaching sponsor Cycle University which meant that we did two 10 km TTs. You take the average power from each TT, average those two numbers and this is supposed to give you a pretty good threshold power that you can use for future workouts.

The course? It's one I've done, almost literally, 100 times.


07 February 2012

Howe Street stairs | bike commute | core

"Another milestone!"
"Most ever!"
"A new personal record!"
"Is there no stopping this young middle age man from Seattle?"
"He still does not know how to use his GPS wristwatch…!"

I just threw that last one in because I like to pretend I'm a sportscaster. Don't you love good play-by-play? I sure do; it makes the excitement freaking contagious. And that last one is in there because it's true as evidenced by my Garmin file.

I got up early, grabbed a banana and was dorking around on the computer when I suddenly realized it was 5:30. Damn. If I was going to get in my warm-up flights and hit that magic number (20 flights!) I had to haul ass. At least I had the foresight to get dressed as soon as I got out of bed so I just had to put on my shoes, hop in the car and drive at speeds ever so slightly above the legal limit to the Howe Street stairs.

06 February 2012

bike commute

Oh man… I went to the gym, got down on the mat to do my plank and after what seemed like an eternity looked at my watch. I was hoping to see something like 2:30 but instead saw 1:20. I collapsed and went home.

This is the first time I have bailed like this on my core workout in ages but I was so not into it and I was also a bit dehydrated hung over from yesterday so the rallying cry was a very, very faint sound way off in the distance.

On the upside I rode my bike to work for the first time this year. Nice. I forgot how much damn fun it is zipping down Interlaken when it's dry and there aren't loads of soggy leaves on the road.

05 February 2012

Snohomish tandem ride

Five hours of sleep last night! And I was pretty relaxed when I went to bed. Argh…

Today Shelley and I got out on our tandem for the firs time in 2012 and man was it nice.

In attendance at the start were Tony O and Marissa, Glenn E and Nancy E, Dawn and her hubby and half of another tandem couple of which the stoker was too hung over to attend.

I started the ride in knee warmers, sun glasses and by the end of the ride I had unzipped my vest and taken my gloves off. YES.

04 February 2012

Squak Mt trail run

Oh how I look forward to these longer trail runs and oh how little they help my cycling. I guess you just gotta be happy doing what makes you happy. Full stop.

Today I hit the dirt with Justin A. We got to Issaquah and it was pretty darn chilly (mid to upper 30s?) so we both opted for gloves and I even pulled on a hat. I also wanted to test drive some new compression knickers (I know!) I recently acquired so figured this temperature was ideal for testing.

My how fast the conditions can change.

Step aside rave/trance/club remix, I just found my new favorite version of Depeche Mode - Everything Counts.

As one person said, it's possible to not like Depeche Mode, kids, black v-necks or Spaniards and still like this. Of course I'm assuming Stevil was kidding but you get the idea.

Yes, it does border on being too cute but so what - I freaking love it! Perfecto indeed.

03 February 2012

Cycle U CompuTrainer | core

I'm still pretty sleepy tired today; because I continue to not get enough sleep. More and more I'm realizing that sleep is crucial for recovery. Based on my experience it's pretty key to staying healthy in general really.

On the other hand, I had another great/milestone workout this morning so that much is going right in my life.


02 February 2012

weights | treadmill run

Oof… I came this close to turning right around at the gym and going home today.

I was in the squat rack, had done about six reps of the first set and was NOT feeling it when it dawned on me that I could just go home. No harm no foul, it's just one day after all.

I told myself, "Don't be silly, just do the work!" So I did four more reps but then stopped again.
It was turning into an epic mental battle.

For some reason I finished that first set, and the next, and then some friends showed up and said hi and they were doing legs as well which was all it took for me to finish my workout. The mind is a fragile thing.

01 February 2012

Cycle U CompuTrainer | core

Why can't I sleep as long as I want…?! Sometimes I think the only way for me to get enough sleep is to nap and who has the time to do that? Not me. Damn.

Managed to post a reasonable result at Cycle University this morning and still make it to the gym at lunch although my motivation was seriously waning by then.