07 March 2012

Cycle U CompuTrainer | bike commute | core

What a brilliant day! So Martin rides indoors. Nice.

On the upside I was joined by Greg K, Nelson J and Ryan D; good company. And I did commute to work on my bike, so there.

This was a bitch of a workout today. After having more-or-less continuously increased my threshold power over the last couple of months I experienced a day where I had to back it off. Perhaps the body was willing but the mind sure was not. Still, I didn't turn the watts way down, just a little so I suppose that is okay. Today I did the whole workout at a threshold setting of 350 watts.

Here is the CompuTrainer summary.

Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 50:00.00 Seconds
Anaerobic Threshold: 350
Average Speed: 21.99 MPH
Peak Speed: 25.62 MPH
Average Power: 287.37 Watts
Peak Power: 389.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 1.89 Pounds
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.2
Peak WPKG: 4.3
Average SS: 0.0
Calories: 885.9

And here is my PowerTap data. You can see my speed drop off suddenly five times in the second half of the workout… that's me having to stop pedaling for a few seconds to catch my breath. Ouch.

AT lunch I made it to the IMA for my core routine and hit the sauna. I love the sauna and am convinced I need to own one sooner rather than later. Especially since there are a bunch of weirdoes that use the one at the UW! Oh man… people.

There is this one guy that performs what can only be described as 'extreme stretching' in there every time he shows up. I get the whole stretching in the heat thing but c'mon, this is NOT something you want to do around other people. Talk about lack of respect. All of his stretches seem to involve spreading his legs as far apart as possible or even (I shudder at the memory) lifting them UP as far as possible. And today I happened to see this guy after his shower siting on the locker room bench, naked, legs spread wide, eating nuts and seeds. I guess he's just one of those I'm-comfortable-in-my-skin-and-a-super-natural-dude-who-will-do-whatever-the-hell-he-wants-and-f-you-if-you-can't-handle-it-meaning-me guys. Uncle already.
There was also an elderly man that sat down in the sauna and after a few minutes started blowing his nose… into his hand… AND WIPING HIS HAND ON HIS LEG. WTF? He had a towel - which you can exchange for a clean one AS MANY TIMES AS YOU WANT! Did he do this just once? Oh no, he did it three times. I tell you, people are nuts.

Let's just say that I cut my stay in the sauna short today. Jesus.

On a brighter and lighter topic, here is my commute which was awesome. I was squinting the sun was so bright. And on the way home I saw Ryan D riding the other direction on Dexter. I love seeing people out on bikes. My legs felt heavy as shit while riding but the weather was fantastic so I was enjoying myself.

Sleep 6
Waking HR
Body Weight
Body Fat
Breakfast 5:00 AM - banana, almond butter, HEED
Workout Food trainer - bottle w/1 tablet Nuun and 1 scoop HEED
Therapy 12:30 PM - 10 min sauna
Time of Day
Workout Type intervals
Weather low 30s to mid 40s, sun, calm, dry
Course trainer - 2 x 20 with hills
plank 3 min, 2 min each side w/2 x 20 sec leg lifts on each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
twisters 50 each side - 12 lb.
push-ups 20
hip abductors 3 x 30 - 100 lb.
Equipment trainer - Road Bike
commute - Town Bike

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