training-stairs | commute

Hours Sleeping	6	Body Weight		Body Fat
Pulse (waking)		Pulse (rising)		Difference
Time of Day	stairs – 6:00 AM	Distance	stairs – 11 flights commute – 12 miles	Power
Time (total)	stairs – 1:04	Time (moving)		Time (stopped)
Speed (overall)		Speed (moving)		Speed (max)
Total Ascent		Max Elevation		Gradient

Breakfast
Lunch
Dinner
Workout Food	water
Injuries	right knee/IT band
Therapy
Workout Type
Weather	stairs - 50, dry, calm, mostly clear sky
Course
Results
Equipment	Town Bike
Clothing	stairs – shorts, short sleeve active t, long sleeve active t

The first runners! Oh yeah.

Today Ryan D and I were joined by two of Ryan's friends a few flights in, that was nice. We started out with a walker and then alternated running with walking and made it through three runners; not bad for the first time and my right knee/IT band felt the best yet!

After that we hooked up with Ryan's friends who were doing loops up Blaine and then down Howe. They were jogging the flat bit from Howe to Blaine. The first time it felt okay, the second time I could feel the ache and the third time it hurt. That bit was all of 100'! It's hard (for me) to believe I still can't run AT ALL. Suck.

Technorati Tags: Howe Street stairs

training-ride | commute

Hours Sleeping		Body Weight	7:30 AM - 176	Body Fat	8
Pulse (waking)		Pulse (rising)		Difference
Time of Day	ride - 6:00 AM	Distance	ride - 25 ish miles commute – 12 miles	Power
Time (total)	ride - 1:45	Time (moving)		Time (stopped)
Speed (overall)		Speed (moving)		Speed (max)
Total Ascent		Max Elevation		Gradient

Breakfast
Lunch
Dinner
Workout Food	large bottle w/3 scoops Sustained Energy
Injuries
Therapy
Workout Type	endurance +
Weather	low 50s, dry sky, wet ground, calm, mostly clear sky
Course	2 x Alder, 2 x Madrona, 2 x Interlaken
Results
Equipment	ride - Rain Bike commute - Town Bike
Clothing	knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, knit gloves, cap

Two words: weather window!

Today I was joined by Greg K and Ryan D for a jaunty ride up some local hills. It was a thrill to be out after yesterday's douching for sure. It felt positively warm and I took my vest off after just two hills.

The plan was (I think) for endurance hills but as usual the pace picked up as we neared almost every summit. Usually it was Ryan accelerating but once Greg came storming past. Regardless, I could not keep up when the pace got jacked.

Turns out Ryan's low gear in back is a 21-tooth cog?! I guess his prehistoric Suntour Barcon shifters don't have sufficient throw to reach all the way from his 12 to the 23 so he opted for the 12. Whatever. It did not slow him down any, that's for sure.

ASIDE – my high gear is a 50x12 but I never use it; the 13 is as far as I get. Our team pres rides a 46x12. That's a bit extreme true but it works. We're not racing people down any mountain pass after all.

But I digress; razing friends is too much fun. Riding with these guys is great! We cover all kinds of topics of conversation like training, racing, current and former teammates, expensive rain bikes, personal coaches, bodily functions, you name it. Wouldn't trade that for anything.

Long live the king!

Just like last year the conditions at the Koppenbergcross Oudenaarde can only be described as a skating rink! And who should rise from the ashes (or muddy cobbles in this case) but the best there is – Sven Nys.

To start to understand how good this guy is you need only check out some of his accomplishments. "I'm not worn out yet." Sven said after the race and damn if that isn't the truth.

In a sport where the up and coming riders are chomping at his heels he decimated the field by over one minute while riding the first half of the last lap on a flat rear tire. Left in arrears were greats like Niels Albert (2nd – 1:07 back), Zdenek Štybar (4th – 2:08 back), Bart Wellens (7th – 3:40 back). When you are that good AND you have a good day there is simply no stopping you.

If you look closely in the video you will see his rear flat before the first bike change.

Making it look MUCH too easy.

To quote the announcer, "The king is back." I'm looking forward to a few more wins this year by the best in the business.

Technorati Tags: Sven Nys,cyclocross,Koppenbergcross

training-core

Hours Sleeping	7	Body Weight		Body Fat
Pulse (waking)		Pulse (rising)		Difference
Time of Day	5:30 AM	Distance		Power
Time (total)		Time (moving)		Time (stopped)
Speed (overall)		Speed (moving)		Speed (max)
Total Ascent		Max Elevation		Gradient

Breakfast
Lunch
Dinner
Workout Food	water
Injuries	right knee/IT band
Therapy	foam roller – 10x each leg, pigeon pose stretch 2x each side
Workout Type
Weather
Course	clam knee lifts 3x40 each leg side leg lifts 3x40 each leg back extensions 3x30 plank 3 min, 2 min each side roman chair knee lifts 40 leg extensions 100
Results
Equipment
Clothing

Well darn. My right elbow still hurts too much to use the Roman chair and do my knee lifts so I had to resort to some leg extensions on a flat bench. Oh well. Looking at my elbow there is so much scar tissue (from falling on it again and again and again...) that I'm not surprised it is taking a long time to heal. :(