Training Log Archive: Grandpa JamesonIn the 31 days ending Dec 31, 2009:
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Thursday Dec 31, 2009 #
Note
slept:9.0 (rest day)
Wednesday Dec 30, 2009 #
Note
slept:8.0 (rest day)
sleeping really well... still.
Tuesday Dec 29, 2009 #
Note
slept:7.5 (rest day)
too much tequila last night...
Strength/Core (hotel gym) 25:00 [2]
when i got up beth was in the hotel gym knocking out her run workout on the treadmill because there is really no place to run near the hotel. so i wanted to keep her company so hit a quick strength session while she finished up.
3 times:
100 crunches on ball
30 back ext on ball
15 dumbbell rows (30lbs)
15 dumbbell bench on ball (30lbs)
15 overhead tri ext (35lbs)
15 dumbbell curls (20lbs)
15 lat shoulder raises (10lbs)
then a lot of stretching and chatting with beth.
3 times:
100 crunches on ball
30 back ext on ball
15 dumbbell rows (30lbs)
15 dumbbell bench on ball (30lbs)
15 overhead tri ext (35lbs)
15 dumbbell curls (20lbs)
15 lat shoulder raises (10lbs)
then a lot of stretching and chatting with beth.
Monday Dec 28, 2009 #
Note
slept:9.5 (rest day)
just keeping track of sleep. time to hit the waves! life is good in cabo.
Surfing (longboard) 1:30:00 [2]
super fun waves in cabo. first time i have surfed with my dad in 10 years. rode a killer 9'6. i WILL be buying a new longboard when i get back. so much fun.
a lot of paddling. neck and upper back super stiff.
a lot of paddling. neck and upper back super stiff.
Sunday Dec 27, 2009 #
Strength/Core (home) 30:00 [3]
slept:8.0
knocked out a quick session before we head to airport.
3 times the following.
100 various crunches on ball
20 back ext on ball
20 push ups on ball
30 I-T-Y rows w/ TRX
30 knee raises w/ TRX
10 atomic push ups w/ TRX
5 min plank
time to roll. DEEP Recovery starts now! bring on the waves and margaritas!
3 times the following.
100 various crunches on ball
20 back ext on ball
20 push ups on ball
30 I-T-Y rows w/ TRX
30 knee raises w/ TRX
10 atomic push ups w/ TRX
5 min plank
time to roll. DEEP Recovery starts now! bring on the waves and margaritas!
Saturday Dec 26, 2009 #
Note
slept:10.0 weight:133.2lbs
10 hours of SLEEP! stoked. in bed at 830 after an epic bolts with, good beers, and rad dinner. hitting the trails today with weeger. time to climb.
Cycling-MTB (Endurance/climbing) 3:44:00 [3] 35.36 mi (9.5 mph) +5131ft
ahr:130 max:172
Solid ride on the local trails with weeger. climb fest! i felt good on the bike and kept it aerobic/steady on the climbs. good temps once we got to the trails.
home to la costa trails then:
horned lizard
switchbacks
water tank
double peak
ridgeline trail
crippler
encinitas ranch
home
nutrition:
pre - big bowl of oatmeal w/ raisans, flaxseeds, sunflower & pumpkin seed mix, cinnamon
during - 2 bottles w/ .5 nuun, 1 bottle h2o, gel flask with 1 scoop of V & pre-race, dried mangos, raw trail mix
post - reco shake - almond milk, 1/2 scoop whey, glut, blueberries, 1/2 scoop V, super foods supreme
home to la costa trails then:
horned lizard
switchbacks
water tank
double peak
ridgeline trail
crippler
encinitas ranch
home
nutrition:
pre - big bowl of oatmeal w/ raisans, flaxseeds, sunflower & pumpkin seed mix, cinnamon
during - 2 bottles w/ .5 nuun, 1 bottle h2o, gel flask with 1 scoop of V & pre-race, dried mangos, raw trail mix
post - reco shake - almond milk, 1/2 scoop whey, glut, blueberries, 1/2 scoop V, super foods supreme
Friday Dec 25, 2009 #
Note
slept:8.75
merry xmas to me. 8+ hours of sleep two nights in a row. ate my face off again yesterday. feeling good. opening some presents, then hitting 3 hours of riding with beth, then beers, bolts, and beef stew. it's going to be a great xmas day.
Cycling-Road (Recovery) 3:06:00 [2] 47.15 mi (15.2 mph) +2585ft
ahr:121 max:154
PURE RECOVERY! Great ride with Beth. We lounged around this morning and then hit the road around 11am. Weather was incredible. Upper 60's and not a cloud in the sky. Beth had a specific workout and a HR cap so we just cruised at her pace and i was spinning, feeling great.
cruised down to torrey pines and up/56 bike patch/camino del dur/san elijo/del dios/el camino del norte/rsf/manchester/coast/home!
great day on the bike and so stoked to get in rides like this with beth. i love that she is KILLING her training. doing everything right, not adding anything. just doing the work as prescribe by the coach.
ended the ride with quick stop by starbucks and then home. now time for beers and bolts. great xmas day!
cruised down to torrey pines and up/56 bike patch/camino del dur/san elijo/del dios/el camino del norte/rsf/manchester/coast/home!
great day on the bike and so stoked to get in rides like this with beth. i love that she is KILLING her training. doing everything right, not adding anything. just doing the work as prescribe by the coach.
ended the ride with quick stop by starbucks and then home. now time for beers and bolts. great xmas day!
Thursday Dec 24, 2009 #
Note
slept:8.25 weight:133.2lbs
good sleep. it makes a difference. ate my face off last night. feeling pretty good after the ride yesterday. more mellow miles today.
Cycling-Road (Endurance) 3:22:00 [3] 52.8 mi (15.7 mph) +4501ft
ahr:134 max:165
Solid miles. i headed out the door with a plan to get in 50 mellow miles. Didn't care if it took me 3 or 4 hours. My legs felt good, not great. no soreness or real fatigue from the previous days just not a lot of snap. i wanted to get in some climbing today but still keeping the effort mellow.
i headed over to double peak and climbed san elijo, twin oaks valley, and then up double peak. i didn't take lap splits so i wouldn't push it. then i rode through elfin/del dios/coast/leucadia/saxony. solid effort throughout and could have definitely went longer, but i want to be able to ride big on satruday. quite a bit of climbing.
tomorrow i am riding 3 hours with beth and hoping that is good for recovery.
nutrition:
pre - 2 cups of coffee, big bowl of gf/wf cereal & granola w/ strawberries, pumpkin/sunflower seeds, almond milk
during - 1 bottle h2o w/ nuun, 1 bottle of perpetum (caffe latte - love it!), 1 V crack shot (1/2 scoop of trop V & 1 scoop EFS pre-race in a flask)
post - supps + homemade reco shake (1/2 scoop choco hammer whey, 1/2 scoop V, 1/2 banana, 1/2 scoop super foods supreme, 1 cup choco almond milk, + 5g glut)
i headed over to double peak and climbed san elijo, twin oaks valley, and then up double peak. i didn't take lap splits so i wouldn't push it. then i rode through elfin/del dios/coast/leucadia/saxony. solid effort throughout and could have definitely went longer, but i want to be able to ride big on satruday. quite a bit of climbing.
tomorrow i am riding 3 hours with beth and hoping that is good for recovery.
nutrition:
pre - 2 cups of coffee, big bowl of gf/wf cereal & granola w/ strawberries, pumpkin/sunflower seeds, almond milk
during - 1 bottle h2o w/ nuun, 1 bottle of perpetum (caffe latte - love it!), 1 V crack shot (1/2 scoop of trop V & 1 scoop EFS pre-race in a flask)
post - supps + homemade reco shake (1/2 scoop choco hammer whey, 1/2 scoop V, 1/2 banana, 1/2 scoop super foods supreme, 1 cup choco almond milk, + 5g glut)
Strength/Core (YMCA) 45:00 [3]
slammed some food and jogged over to the Y before they closed and got down to business. non-stop, very little rest. just enough to switch exercises.
2 x:
100 various crunches on ball
30 back ext on ball
20 push ups with feet on ball
3 x (all standing on bosu):
15 overhead tri ext (30lbs)
30 (15 ea arm) dumbell curls (20lbs)
15 lateral shoulder raises (12lbs)
20 push ups
30 crunches on ball
3 x:
15 close-grip rows (80lbs)
30 reverse crunches
3 x:
30 (15 ea side) side bends (35lbs)
15 shoulder presses (20lbs)
2 x 15 (ea leg) stand leg pull through (20lbs)
2 x 15 (ea leg) hip adduction (15lbs)
2 x 15 (ea leg) hip abduction (15lbs)
walked home after and then killed myself on the foam roller.
total rally session and stoked i got it done.
time for an epic xmas eve dinner with beth and a couple of drinks! happy holidays!
2 x:
100 various crunches on ball
30 back ext on ball
20 push ups with feet on ball
3 x (all standing on bosu):
15 overhead tri ext (30lbs)
30 (15 ea arm) dumbell curls (20lbs)
15 lateral shoulder raises (12lbs)
20 push ups
30 crunches on ball
3 x:
15 close-grip rows (80lbs)
30 reverse crunches
3 x:
30 (15 ea side) side bends (35lbs)
15 shoulder presses (20lbs)
2 x 15 (ea leg) stand leg pull through (20lbs)
2 x 15 (ea leg) hip adduction (15lbs)
2 x 15 (ea leg) hip abduction (15lbs)
walked home after and then killed myself on the foam roller.
total rally session and stoked i got it done.
time for an epic xmas eve dinner with beth and a couple of drinks! happy holidays!
Wednesday Dec 23, 2009 #
Cycling-Road (Endurance) 4:47:00 [3] 81.94 mi (17.1 mph) +3192ft
ahr:137 max:169 slept:7.5
Killer ride up in the OC with Slater. I told him i wanted to get in 3-4 hours and 60 or so miles. 4:47 and 81+ miles later we rolled back into his driveway! love it!
perfect weather and good ride. solid "endurance" paced ride through the OC, santiango canyon, and back. chatted the whole time. only had to tell slater to ease up once. haha.... good times.
nutrition:
pre - 3 cups of coffee and 2 GF/WG waffles with nuttzo and half a banana
during: 1 bottle h20 w/ nuun, 1 bottle w/ 1 scoop tropical V, 1 bottle h2o, 3/4 package of clif shot roks (pb protein bites), 1 V crack shot (i experimented and mixed 1/2 scoop of orange V & 1 scoop EFS pre-race in a flask and took half at 2 hour mark and the other half at 3 hr... finished strong)
post - supps + Fluid + trader joe's trail mix
perfect weather and good ride. solid "endurance" paced ride through the OC, santiango canyon, and back. chatted the whole time. only had to tell slater to ease up once. haha.... good times.
nutrition:
pre - 3 cups of coffee and 2 GF/WG waffles with nuttzo and half a banana
during: 1 bottle h20 w/ nuun, 1 bottle w/ 1 scoop tropical V, 1 bottle h2o, 3/4 package of clif shot roks (pb protein bites), 1 V crack shot (i experimented and mixed 1/2 scoop of orange V & 1 scoop EFS pre-race in a flask and took half at 2 hour mark and the other half at 3 hr... finished strong)
post - supps + Fluid + trader joe's trail mix
Tuesday Dec 22, 2009 #
Note
slept:7.75 weight:134lbs
may be a double ride day. the plan is for 3+ hours today but beth and i have to do some last minute shopping and leave the house by 930. going to knock out a couple of hours in a bit and then maybe some more this afternoon before strength session.
good sleep. legs are feeling good.
good sleep. legs are feeling good.
Cycling-CX (Endurance) 2:22:00 [3] 30.34 mi (12.8 mph) +2201ft
ahr:133 max:165
the roads were wet this morning and the wind was howling so i headed out on the CX bike get in some miles before going and running errands with beth. i started with some laps in encinitas ranch and was feeling good. the trails were in great condition.
after doing a bunch of different loops i headed for the coast and rode the trail to cardiff and back. 20+ mph cross/tailwind heading down and gnarly headwind coming back. tough. I sill had some time to tacked on some road climbs. stoked to get this much time in. fun.
maybe ride #2 a little later before gym.
after doing a bunch of different loops i headed for the coast and rode the trail to cardiff and back. 20+ mph cross/tailwind heading down and gnarly headwind coming back. tough. I sill had some time to tacked on some road climbs. stoked to get this much time in. fun.
maybe ride #2 a little later before gym.
Cycling-MTB (Endurance) 1:52:00 [3] 19.61 mi (10.5 mph) +2372ft
ahr:134 max:177
got out for ride number 2. ate a solid lunch lunch and snacked all the way until i headed out the door. i felt great. surprised.
i headed straight for the la costa trails and did a "race loop" (47:11) super mellow. had some problems with front brake and just cruised. then headed home through encinitas ranch. the legs felt great. i rarely ride at this time 2:30) of the day and wish i could more.
just water and some clif recovery (pb) bloks during ride.
i headed straight for the la costa trails and did a "race loop" (47:11) super mellow. had some problems with front brake and just cruised. then headed home through encinitas ranch. the legs felt great. i rarely ride at this time 2:30) of the day and wish i could more.
just water and some clif recovery (pb) bloks during ride.
Strength/Core (home) 30:00 [3]
20 minutes after ride #2.
5 times the following:
100 various crunches on ball
30 back ext on ball
20 rows (trx)
20 push ups w/ feet on ball
then foam roller action.
5 times the following:
100 various crunches on ball
30 back ext on ball
20 rows (trx)
20 push ups w/ feet on ball
then foam roller action.
Monday Dec 21, 2009 #
Note
slept:7.5 (rest day)
kind of late night. epic dinner. good sleep. heading out to ride some trails with trevor. MELLOW!
I was planning on heading to RU tonight but bagged it. did a lot of running around and shopping after ride and was just tired. not forcing anything these days! in january the "real" training starts and not more skipping strength sessions.
watching MNF and drinking some beers instead... it's only december.
I was planning on heading to RU tonight but bagged it. did a lot of running around and shopping after ride and was just tired. not forcing anything these days! in january the "real" training starts and not more skipping strength sessions.
watching MNF and drinking some beers instead... it's only december.
Cycling-MTB (Recovery) 2:08:00 [2] 19.75 mi (9.3 mph) +1611ft
(rest day)
Mellow day. Met up with trevor at 11am to ride sycamore canyon. it's been a long time since i have ridden out there. super fun, 90% 1-track. not a lot of climbing. we just cruised and chatted the whole time. stoked to seem him back on the mountain bike and looking forward to get him in the mix and riding with us a lot more.
the legs felt as expected... pretty shitty. not sore just no snap. took it really easy. good to spin out the legs.
nutrition:
pre - 2 cups of coffee, big bowl of wf/gf cereal & blueberries, 1 3-shot americano on the way to ride.
during: hammer bar (starving) + 1 bottle w/ .5 nuun
post - supps + Fluid
the legs felt as expected... pretty shitty. not sore just no snap. took it really easy. good to spin out the legs.
nutrition:
pre - 2 cups of coffee, big bowl of wf/gf cereal & blueberries, 1 3-shot americano on the way to ride.
during: hammer bar (starving) + 1 bottle w/ .5 nuun
post - supps + Fluid
Sunday Dec 20, 2009 #
Note
slept:8.75 weight:132.4lbs
great night of sleep and good recovery after yesterdays ride. lounged around the rest of the day and actually wore the compression tights. made killer dinner with beth. grilled salmon, roasted, veggies, sweet pots, and some wine. perfect recovery meal.
Cycling-CX warm up/down (warm-up) 1:15:00 [3] 14.0 mi (11.2 mph)
Race Warm up. A lot of easy spinning, 3 laps of course. 2 at start of warm up and one right before race. a couple of practice starts to find right gear. legs felt good.
sipped on bottle of h2o
sipped on bottle of h2o
Cycling-CX race (Race) 45:00 [5] 10.0 mi (13.3 mph)
Awesome Race and SICK course. the best all year. i was stoked have really good legs and got a good start. sat 5th wheel for first half of lap and then took the lead of the chase pack as one guy went off the front. i reeled him in and took the lead during lap 2. at the start of lap 3 a lapped rider standing on the side of the course dropped his bike as i came and i hit and crashed! my chain came off and one guy passed me before i could get back on.
so i turned myself inside out to get back on the leaders wheel by the end of lap 3 and then took the lead. over the next two laps i just kept throwing down on the climbs and run ups and eventually cracked him with 3 laps to go and just kept extending the lead. i took the win and overall series. so stoked. can't wait to race with the elite's next year!
i probably rode harder in the race than any of the races so far this year. the course was HARD. felt great!
nutrition: PERFECT! need to remember this and last night's dinner.
pre: breakfast (730am) big bow of wf/gf cereal/granola with banana, bluberries, almonds, sunflower & pumpkin seeds, and choco almond mikk.
snack (1030am): power bar nut naturals bar (wf) & diet coke
pre-race (1250 pm, 115pm race start): kona sub 8 (crack!)
post: supps + fluid
great day. now i am sitting back with my feet up, watching the DVR'd bolts game (already know they won), drinking a sculpin IPA, and getting ready to head out for an epic steak dinner! life is good!
so i turned myself inside out to get back on the leaders wheel by the end of lap 3 and then took the lead. over the next two laps i just kept throwing down on the climbs and run ups and eventually cracked him with 3 laps to go and just kept extending the lead. i took the win and overall series. so stoked. can't wait to race with the elite's next year!
i probably rode harder in the race than any of the races so far this year. the course was HARD. felt great!
nutrition: PERFECT! need to remember this and last night's dinner.
pre: breakfast (730am) big bow of wf/gf cereal/granola with banana, bluberries, almonds, sunflower & pumpkin seeds, and choco almond mikk.
snack (1030am): power bar nut naturals bar (wf) & diet coke
pre-race (1250 pm, 115pm race start): kona sub 8 (crack!)
post: supps + fluid
great day. now i am sitting back with my feet up, watching the DVR'd bolts game (already know they won), drinking a sculpin IPA, and getting ready to head out for an epic steak dinner! life is good!
Saturday Dec 19, 2009 #
Note
slept:8.0
up early to head north to ride. finally a long day in the SA's.
Cycling-MTB (Endurance/climbing) 3:50:00 [3] 35.0 mi (9.1 mph) +5964ft
ahr:148 max:178
Killer ride up in the Santa Ana's with ryan, luke, eric, and lauren. felt good from the get go. we rode from trabuco, through oneill park, up modeskja, HTT, Santiago Peak, UHJ, LHJ, and back to Trabuco.
First time riding the Harding Truck Trail. Killer climb and I plan on hitting as much as possible in the next few months. great for fitness building. I just sat in on the climb and didn't push it. legs were good and i was cruising. i wanted to just go at a steady/aerobic pace to get a baseline for future climbs.
HTT:
time: 1:17 (gate to gate)
distance: 9.07
ascent: 3226ft
avg hr: 164 bpm
max hr: 176 bpm
the rest of the ride was solid. good effort to santiago peak and descended. UHJ was a nightmare. super rutted. ended up having to hike a lot of it. LHJ was sick!
so stoked to get out there today with the crew. good times. can't wait to get out there again soon.
Nutrition: spot on. felt great the whole ride. no dips.
pre: 1.5 cups of coffee and big bowl of gf/wf cereal w/banana, blueberries, pumpkin seeds, and choco almond milk.
during: 1.5 bottles of V, 50oz hydreation pack (drank 3/4's), dried mango, gf granola
post: supps + Fluid + larabar
First time riding the Harding Truck Trail. Killer climb and I plan on hitting as much as possible in the next few months. great for fitness building. I just sat in on the climb and didn't push it. legs were good and i was cruising. i wanted to just go at a steady/aerobic pace to get a baseline for future climbs.
HTT:
time: 1:17 (gate to gate)
distance: 9.07
ascent: 3226ft
avg hr: 164 bpm
max hr: 176 bpm
the rest of the ride was solid. good effort to santiago peak and descended. UHJ was a nightmare. super rutted. ended up having to hike a lot of it. LHJ was sick!
so stoked to get out there today with the crew. good times. can't wait to get out there again soon.
Nutrition: spot on. felt great the whole ride. no dips.
pre: 1.5 cups of coffee and big bowl of gf/wf cereal w/banana, blueberries, pumpkin seeds, and choco almond milk.
during: 1.5 bottles of V, 50oz hydreation pack (drank 3/4's), dried mango, gf granola
post: supps + Fluid + larabar
Friday Dec 18, 2009 #
Note
slept:8.0 weight:134lbs
final day of work before vacation... but a lot to get done. hoping to knock it out early. mellow CX ride this morning.
Cycling-CX (recovery/skills) 1:42:00 [2] 23.5 mi (13.8 mph) +1261ft
ahr:133 max:162 (rest day)
by "Rest Day" I mean recovery day. EZ spins on the bike are money and I feel better after days like today than if i take the whole day off. i love not running!
mellow day on the CX bike. Good night of sleep and was able to wait until it got light to get on road. my legs felt good and i just cruised. nothing hard at all. just having fun. the trails are in killer shape right now from all the rain last week.
rode some loops in encinitas ranch, then rail trail to cardiff and back. full on recovery ride.
nutrition:
pre - 2 cups of coffee and wf/gf cereal
during - h2o
post = supps & Fluid
mellow day on the CX bike. Good night of sleep and was able to wait until it got light to get on road. my legs felt good and i just cruised. nothing hard at all. just having fun. the trails are in killer shape right now from all the rain last week.
rode some loops in encinitas ranch, then rail trail to cardiff and back. full on recovery ride.
nutrition:
pre - 2 cups of coffee and wf/gf cereal
during - h2o
post = supps & Fluid
Thursday Dec 17, 2009 #
Note
slept:7.25 weight:134lbs
slept hard. relaxing night. the best part of focusing on one sport is kicking my ass on a morning ride and then being done for the day. just came home, cooked dinner with beth, and had some wine. max relaxation!
yesterday was a long day of work and it looks the next two will be more of the same. lame. ready for vacation and monster bike week next week.
yesterday was a long day of work and it looks the next two will be more of the same. lame. ready for vacation and monster bike week next week.
Cycling-Road (Endurance) 2:18:00 [3] 40.0 mi (17.4 mph) +1695ft
ahr:144 max:173
I wasn't sure where i was going to ride this morning but mapped out a 40 min route at the last minute. with all the climbing in the past few days i wanted something a little flatter. cold again out on the road but my gear kept me warm.
I rode from home to the o'side harbor on the coast and then came back inland on el camino. all the climbing was towards the end of the ride. good legs. no soreness or fatigue from anything else earlier in the week. i have been eating well and do all the little things and i know it's helping.
i gotta a flat 5 miles from home. first one on the tarmac. huge nail in the rear tire. lame, but stoked on how easy it was to change the tire on the carbon clinchers.
nutrition:
pre - 1.5 cups of coffee & GF/WF cereal
during - 1 big bottle with .5 nuun and snacked on "Think" bar. i started to notice a dip in enery about 1:45 in.
post - supps + Fluid
I wanted to ride a bit longer but had to haul ass to get to DMV and then work. a lot going on....
I rode from home to the o'side harbor on the coast and then came back inland on el camino. all the climbing was towards the end of the ride. good legs. no soreness or fatigue from anything else earlier in the week. i have been eating well and do all the little things and i know it's helping.
i gotta a flat 5 miles from home. first one on the tarmac. huge nail in the rear tire. lame, but stoked on how easy it was to change the tire on the carbon clinchers.
nutrition:
pre - 1.5 cups of coffee & GF/WF cereal
during - 1 big bottle with .5 nuun and snacked on "Think" bar. i started to notice a dip in enery about 1:45 in.
post - supps + Fluid
I wanted to ride a bit longer but had to haul ass to get to DMV and then work. a lot going on....
Strength/Core (home workout) 30:00 [3]
one of those days when it seems everything blows up. trying to finish tons or work before vacation and shit is not going as planned. had plans of hitting the RU work out again but i was tired and bagged it. then thought i would hit the YMCA for a strength session but once i walked through the door i knew i was not leaving. just tired... training, work & life stress piling up.
so i rallied and knocked out a quick home session while watching the countdown to thursday night football.
30 minutes nonstop
3 times the following circuit:
100 crunches on ball
30 back ext on ball
50 knee raises w/ TRX
30 I.T.Y rows w/ TRX
10 atomic push-ups w/ TRX
3 min plank
after three time through i hit the foam roller.
now i am sitting on the couch... working some more, watching football. i need to make some food and have beer... and RELAX!
so i rallied and knocked out a quick home session while watching the countdown to thursday night football.
30 minutes nonstop
3 times the following circuit:
100 crunches on ball
30 back ext on ball
50 knee raises w/ TRX
30 I.T.Y rows w/ TRX
10 atomic push-ups w/ TRX
3 min plank
after three time through i hit the foam roller.
now i am sitting on the couch... working some more, watching football. i need to make some food and have beer... and RELAX!
Wednesday Dec 16, 2009 #
Note
slept:7.5
tired this morning. actually had to crawl out of bed... would have slept in but this is my only window to ride today. super busy at work. hopefully a sleep in day tomorrow.
Cycling-MTB (Endurance-Climbing) 3:08:00 [3] 30.36 mi (9.7 mph) +4006ft
ahr:137 max:176
when i woke up this morning i thought this ride was going to suck. my legs and body were pretty stiff (DOMS) from the hardcore strength session on monday and i actually felt tired, which is unusual in the morning for me. i could have turned the alarm off and kept sleeping for sure, but with everything i have going on at work today it was either ride AM or never.
headed out this morning on the mountain bike and headed for the la costa trails. the plan was to get in 3 hours with as much climbing as i could, but i told myself i felt like crap i would keep it mellow and cut it short. well that didn't happen. my legs and body loosened up immediatly on the first climb i knew it would be a good day... and it was.
I road the "5 climbs of La Costa" plus some more climbing on my way to and from trails. great ride. started cold but it got super warm... perfect.
1. horned lizard trail - 14:47, +483 ft
2. water tank - 10.:20, +475 ft
3. water tank #2 - 7:55, +361
4. crippler - 7:49, 414 ft
5. switchbacks - 15:55, +566
nutrition:
pre - 1.5 cups of coffee, WF/GF cereal (dry)
during - 1 bottle of h2o, 1 bottle of tropical Vitargo
post - supps + Fluid (no time to make shake)
i am really liking the V during training. i started sipping the bottle about 45 minutes in and finished it at the 2:30 mark. never felt a dip in energy throughout the ride
headed out this morning on the mountain bike and headed for the la costa trails. the plan was to get in 3 hours with as much climbing as i could, but i told myself i felt like crap i would keep it mellow and cut it short. well that didn't happen. my legs and body loosened up immediatly on the first climb i knew it would be a good day... and it was.
I road the "5 climbs of La Costa" plus some more climbing on my way to and from trails. great ride. started cold but it got super warm... perfect.
1. horned lizard trail - 14:47, +483 ft
2. water tank - 10.:20, +475 ft
3. water tank #2 - 7:55, +361
4. crippler - 7:49, 414 ft
5. switchbacks - 15:55, +566
nutrition:
pre - 1.5 cups of coffee, WF/GF cereal (dry)
during - 1 bottle of h2o, 1 bottle of tropical Vitargo
post - supps + Fluid (no time to make shake)
i am really liking the V during training. i started sipping the bottle about 45 minutes in and finished it at the 2:30 mark. never felt a dip in energy throughout the ride
C • mtb 7
Tuesday Dec 15, 2009 #
Note
slept:7.5
i can already feeling the DOMS coming on from last nights workout. heading out to ride and then a busy day of work.
Cycling-Road (Endurance) 2:36:00 [3] 41.55 mi (16.0 mph) +3246ft
ahr:141 max:173
Cold Morning but stoked to finally get back out on the new road bike. first ride with edge 500... it's sick and i wore a HRM for the first time in a long time. will probably continue to do so.
rode from home to double peak, did the climb, and then rode north to carsblad, back down the coast to la costa, el camino, calle barcelona, encinitas blvd, home. good 2.5 hour route. good amount of climbing for route.
double peak climb (steady/aerobic):
23:05
3.62 miles
1188 ft of climbing
avg hr: 154
max hr: 173
avg cadence: 65rpm
my legs felt better than i thought the would after the strength class last night.
nutrition:
pre - 1.5 cups coffee + GF/WF cereal (dry)
during - 1 big bottle w/ one scoop of tropical Vitargo
after - recovery shake (vitargo,whey,flax seeds,glut)
the bottle on the ride was perfect very solid energy throughout.
rode from home to double peak, did the climb, and then rode north to carsblad, back down the coast to la costa, el camino, calle barcelona, encinitas blvd, home. good 2.5 hour route. good amount of climbing for route.
double peak climb (steady/aerobic):
23:05
3.62 miles
1188 ft of climbing
avg hr: 154
max hr: 173
avg cadence: 65rpm
my legs felt better than i thought the would after the strength class last night.
nutrition:
pre - 1.5 cups coffee + GF/WF cereal (dry)
during - 1 big bottle w/ one scoop of tropical Vitargo
after - recovery shake (vitargo,whey,flax seeds,glut)
the bottle on the ride was perfect very solid energy throughout.
Strength/Core (Recovery) 25:00 [1]
super mellow recovery at the Y on the way home from work. super busy/stressful day at work. january is going to be nightmare for me. DOMS definitely beginning to set in from last nights strength sesh. beth had a trainer session on tap so i wanted to knock this out at the gym. i was beat going in and almost bagged it. but i got it done.
dyanmic stretching on stretch rack
2 x 100 crunches on ball
stretching on ball
myrtl
foam roller
dyanmic stretching on stretch rack
2 x 100 crunches on ball
stretching on ball
myrtl
foam roller
Monday Dec 14, 2009 #
Note
slept:8.0
slept 925-525. weird ass dreams. i am feeling really fresh after all this riding. i think the "no intensity" plan is doing good things. still going to avoid the group rides until january and stick to just mellow miles.. as many as i can get.
shooting for a "perfect" week recovery and nutrition wise. i am stoked that i am finally going to be able to the RU workouts this week with beth and crew.
cx race on sunday. final race of season.
shooting for a "perfect" week recovery and nutrition wise. i am stoked that i am finally going to be able to the RU workouts this week with beth and crew.
cx race on sunday. final race of season.
Cycling-Road (recovery) 2:01:00 [2] 32.0 mi (15.9 mph) +1794ft
mellow recovery ride with TJ up to torrey pines and back. opened my garage this morning to wet roads again... bummed. road the orbea again and ended up getting 3 flats in the 2 hour ride. lame.
legs and body feel good. we kept it really mellow.
norm power: 178
work: 1045kJ
tss: 96.6
nutrition:
pre - 1 cup coffee, and WF cereal
during - h2o
after - trying new recovery drink this week. shake with vitargo, whey, superfoods, glutamine.
- i have been using Fluid exclusively for recovery and want to try using this V/whey mix all week and see if notice any difference in recovery.
breakdown:
Vitagaro/unflavored: 1 scoop 140 cals/35carbs
GNC Wheybolic/Vanilla: 1 scoop 95 cals/2.5 carbs/.5 fat/20 pro/3.5 glut
GNC Superfoods: 1.5 scoop 25 cals/7 carbs/1 pro/trace fat
5 glutamine
total: 270 cals (44.5 carbs, 20 pro, 2g fat, 8.5g glutamine)
typical Fluid drink is 128 cals (25 carbs. 7 pro, 0 fat, 2.5g glutamine)
legs and body feel good. we kept it really mellow.
norm power: 178
work: 1045kJ
tss: 96.6
nutrition:
pre - 1 cup coffee, and WF cereal
during - h2o
after - trying new recovery drink this week. shake with vitargo, whey, superfoods, glutamine.
- i have been using Fluid exclusively for recovery and want to try using this V/whey mix all week and see if notice any difference in recovery.
breakdown:
Vitagaro/unflavored: 1 scoop 140 cals/35carbs
GNC Wheybolic/Vanilla: 1 scoop 95 cals/2.5 carbs/.5 fat/20 pro/3.5 glut
GNC Superfoods: 1.5 scoop 25 cals/7 carbs/1 pro/trace fat
5 glutamine
total: 270 cals (44.5 carbs, 20 pro, 2g fat, 8.5g glutamine)
typical Fluid drink is 128 cals (25 carbs. 7 pro, 0 fat, 2.5g glutamine)
C • WTF 5
Strength/Core (RU Func Strength class ) 1:00:00 [4]
Finally made it to the RU class and was stoked i did. kller group of motivated people kicking each other's asses!
started with dynamic stretching and then 45 minutes non stop circuit with 2 rounds of various exercises inclucing:
med ball throws
heavy bag throws
weighted punches
row on TRX
various dumbell squats
squat/twist with one leg on ball
med ball rotation and press
- i am sure there was more but can't remember.
then timed core work. solid. 30 sec each exeercise... non stop!
i am going to be sore tomorrow for sure. i'll hopefully be hitting this workout every mon & thurs.
started with dynamic stretching and then 45 minutes non stop circuit with 2 rounds of various exercises inclucing:
med ball throws
heavy bag throws
weighted punches
row on TRX
various dumbell squats
squat/twist with one leg on ball
med ball rotation and press
- i am sure there was more but can't remember.
then timed core work. solid. 30 sec each exeercise... non stop!
i am going to be sore tomorrow for sure. i'll hopefully be hitting this workout every mon & thurs.
Sunday Dec 13, 2009 #
Note
slept:7.5 weight:135lbs
up kind of late. slept 11-630. beth is still stick. coughing a lot, but i am feeling fine.
Cycling-Road (Endurance) 3:17:00 [3] 55.7 mi (17.0 mph) +4976ft
another good. definitely some better weather today. roads were wet so I took out the orbea with plan to get in 3 hours and keep it pretty mellow. just base miles.
i rode from home to 56 bike path, del sur, del dios, swami's loop in reverse, and then home. good route with plenty of climbing. the weather was perfect except a 5 minute downpour near lake hodges about 2 hours in. just enough to soak me... but then the sun came out. so stoked i took the orbea and not the new whip. it's filthy.
nomrail power: 191
work: 1925 kJ
tss: 182.5
nutrition:
pre - 2 cups of coffee and a ton of WF granola & cereal (dry)
during - 2 bottles of h2o w/ 1/2 a nuun in each, GU
post - supps + mega veggie, egg, turkey bacon scramble.
good ending to a solid week of riding.
i rode from home to 56 bike path, del sur, del dios, swami's loop in reverse, and then home. good route with plenty of climbing. the weather was perfect except a 5 minute downpour near lake hodges about 2 hours in. just enough to soak me... but then the sun came out. so stoked i took the orbea and not the new whip. it's filthy.
nomrail power: 191
work: 1925 kJ
tss: 182.5
nutrition:
pre - 2 cups of coffee and a ton of WF granola & cereal (dry)
during - 2 bottles of h2o w/ 1/2 a nuun in each, GU
post - supps + mega veggie, egg, turkey bacon scramble.
good ending to a solid week of riding.
Strength/Core (core) 10:00 [2]
right after ride. 10 minutes non stop.
3 rounds of:
100 various crunches on ball
30 back ext on ball
40 (50 on last round) of knee raises with TRX
word.
3 rounds of:
100 various crunches on ball
30 back ext on ball
40 (50 on last round) of knee raises with TRX
word.
Saturday Dec 12, 2009 #
Note
slept:8.75
fun night. still home and in bed by 10pm. was hungry though...
beth is sick. i need up the supps and stay clean!
I wanted to get into the gym this afternoon. beth was out shopping and after a super strong americano i headed over to the YMCA.... only to be told they were closing at 4pm (it was 3:55). so heaed home and got in some stretching and foam roller. more xmas parties tonight!
planning on a mellow day tomorrow. EZ ride in the am and hitting the gym for a bit before the bolts game!
beth is sick. i need up the supps and stay clean!
I wanted to get into the gym this afternoon. beth was out shopping and after a super strong americano i headed over to the YMCA.... only to be told they were closing at 4pm (it was 3:55). so heaed home and got in some stretching and foam roller. more xmas parties tonight!
planning on a mellow day tomorrow. EZ ride in the am and hitting the gym for a bit before the bolts game!
Cycling-CX (Endurance/climbing) 3:36:00 [3] 48.75 mi (13.5 mph) +7227ft
Epic ride on the cross bike. this was probably one of easiest solo 3+ hour rides I have ever done. legs felt great.
i headed out the door around 8, the roads were wet but there was actually some sun breaking thought the clouds. I wanted to check out the UCSD cross country trails b/c I had heard that they were killer for cx.
so i took the rail trail to cardiff and the headed towards torrey pines and did some climbing first... a lot of it. i really want to start getting as much climbing as possible. so i climbed the inside of torrey pines 4 times (2 seated/2 standing). all steady/aerboic. then i climbed the outside and headed for the trails.
it started raining on my way but it was fun riding in the rain. the trails were sick! perfect cross trails and they were in good condition. it started raining pretty hard but i was in the woods so it wasnt that bad. rode the trails for 30-40 minutes and then headed back towards home.
i stopped at B&L 2.5 hours in and refilled my bottle and the rode the rail trail back to encinitas. i was still feeling good so i hit the trails in encinitas ranch. those trails were in great condition too... and it was all bonus time on the bike just having fun.
overall i got in a ton of climbing but it was all mellow and just a lot of rollers. the climbs up TP were solid. i just had really good legs today.
nutrition:
pre - 2 cups of coffee. big bowl of WF cereal with almond milk, banana, strawberries, sunflower & pumpkin seeds
during - 1 bottle h2o with nuun, 1 bottle h2o, purefit PB bar (love these, tastes just like PB and digestion is great)
post - mega recovery shake - almond milk, whey, banana, supreme super foods, flax seeds, vitargo
i headed out the door around 8, the roads were wet but there was actually some sun breaking thought the clouds. I wanted to check out the UCSD cross country trails b/c I had heard that they were killer for cx.
so i took the rail trail to cardiff and the headed towards torrey pines and did some climbing first... a lot of it. i really want to start getting as much climbing as possible. so i climbed the inside of torrey pines 4 times (2 seated/2 standing). all steady/aerboic. then i climbed the outside and headed for the trails.
it started raining on my way but it was fun riding in the rain. the trails were sick! perfect cross trails and they were in good condition. it started raining pretty hard but i was in the woods so it wasnt that bad. rode the trails for 30-40 minutes and then headed back towards home.
i stopped at B&L 2.5 hours in and refilled my bottle and the rode the rail trail back to encinitas. i was still feeling good so i hit the trails in encinitas ranch. those trails were in great condition too... and it was all bonus time on the bike just having fun.
overall i got in a ton of climbing but it was all mellow and just a lot of rollers. the climbs up TP were solid. i just had really good legs today.
nutrition:
pre - 2 cups of coffee. big bowl of WF cereal with almond milk, banana, strawberries, sunflower & pumpkin seeds
during - 1 bottle h2o with nuun, 1 bottle h2o, purefit PB bar (love these, tastes just like PB and digestion is great)
post - mega recovery shake - almond milk, whey, banana, supreme super foods, flax seeds, vitargo
Friday Dec 11, 2009 #
Note
slept:7.25 weight:132.8lbs
stayed up a little later last night and beth's alarm went off at 430am so she could get in a 2 hour trainer session before work. he IM training is going to kill me! it tossed and turned and then got up a 5:20.
quality sleep though.
it's not raining. i am going riding.
quality sleep though.
it's not raining. i am going riding.
Cycling-CX (recovery/skills) 2:04:00 [3] 26.0 mi (12.6 mph) +3270ft
since it was dry when i woke i planning on heading out on the road bike, but when i opened the garage the road was wet and it was drizzling so i charged the CX bike. no way i am taking my new bike out in the rain yet!
I headed over to the encinitas ranch trails and did some loops. the drizzle stopped as soon as i got on the bike and the trails and weather were perfect. so much fun. just pushed ez gears but got in quite a bit of climbing do to all the rolling hills. got in some dismounts/mounts & run-ups.
then i rode the rail trail down to cardiff and back. I crashed down in cardiff while riding on the sidewalk in the park. i was going 2 mph on slick sidewalk, turning and front wheel washed out. hit the concrete pretty hard and landed on my hip and elbow. nothing bad, just stupid.
super fun ride and glad i got it in. the rain clouds were rolling in and the wind started howling as i was getting home and it was starting to rain on my drive to work. stoked to have the CX bike. if i didn't i probably wouldn't have been able to ride this AM.
nutrition:
pre: 1 cup of coffee, WF cereal/granola + sunflower seed butter
during: 1 bottle h20
post: supps & Fluid
I headed over to the encinitas ranch trails and did some loops. the drizzle stopped as soon as i got on the bike and the trails and weather were perfect. so much fun. just pushed ez gears but got in quite a bit of climbing do to all the rolling hills. got in some dismounts/mounts & run-ups.
then i rode the rail trail down to cardiff and back. I crashed down in cardiff while riding on the sidewalk in the park. i was going 2 mph on slick sidewalk, turning and front wheel washed out. hit the concrete pretty hard and landed on my hip and elbow. nothing bad, just stupid.
super fun ride and glad i got it in. the rain clouds were rolling in and the wind started howling as i was getting home and it was starting to rain on my drive to work. stoked to have the CX bike. if i didn't i probably wouldn't have been able to ride this AM.
nutrition:
pre: 1 cup of coffee, WF cereal/granola + sunflower seed butter
during: 1 bottle h20
post: supps & Fluid
Strength/Core (core/myrtl/foam roller) 30:00 [1]
session at home watching sportscenter. tiger woods IS the new michael jackson.
i was going to go to the gym after work but after getting home i didn't want to leave the house. i was going to blow off this session but the UPS man came and he delivered a wedding present for me and beth from my friend sean.
the grid foam roller!
http://store.tptherapy.com/product_p/tpt-grd.htm
so i got motivated and knocked it out while beth went for her run.
started with some light stretching then:
100 crunches on ball
5 min plank (changing position every min)
myrtl exercises
100 crunches on ball
5 min plank (changing position every 30 sec)
myrtl exercises
light stretching.
then hit the foam roller.
these kind of session ARE the secret sauce!
i was going to go to the gym after work but after getting home i didn't want to leave the house. i was going to blow off this session but the UPS man came and he delivered a wedding present for me and beth from my friend sean.
the grid foam roller!
http://store.tptherapy.com/product_p/tpt-grd.htm
so i got motivated and knocked it out while beth went for her run.
started with some light stretching then:
100 crunches on ball
5 min plank (changing position every min)
myrtl exercises
100 crunches on ball
5 min plank (changing position every 30 sec)
myrtl exercises
light stretching.
then hit the foam roller.
these kind of session ARE the secret sauce!
Thursday Dec 10, 2009 #
Note
slept:8.0
alarm went off at 5am. beth had to get on the trainer so i was up minute after. good thing i was in bed at 845!
great day.
suffered through ride.
work.
gym.
massage.
awesome dinner with beth. turkey burgers w/bacon! & a bunch of grilled veggies.
and then living up to the name... a couple of jack and cokes... relaxing and getting stoked on some wedding stuff!
great day.
suffered through ride.
work.
gym.
massage.
awesome dinner with beth. turkey burgers w/bacon! & a bunch of grilled veggies.
and then living up to the name... a couple of jack and cokes... relaxing and getting stoked on some wedding stuff!
Cycling-Road (Endurance) 2:42:00 [3] 41.9 mi (15.5 mph) +4779ft
cold morning on the bike. i had originally planned to stick to a flat route this morning after the hard, windy ride on tuesday, hard leg gym session, and all the climbing yesterday, but it was the first day on the new bike. i wanted to test it out climbing with the standard crankset and and 11-26 cassette. so i headed for double peak. also first ride with out power meter in quite a while.
i felt good for the first half of the climb and then i could tell me legs had no juice. definitely some DOMS setting and just general fatigue. finished the climb and then dropped down twin oaks valley and climbed back up hoping to snap out of it. i didn't. i still logged on solid miles after but just headed north to carlsbad and then cruised down the coast home. i finally started feeling good and warm the last 30 minutes of the ride. Solid ride and quite of bit of climbing (4779ft.). looking forward to an easy day tomorrow.
climbs:
Double Peak: 22:59, 3.6 miles, 855ft of climbing
Twin Oaks Valley: 11:38, 1.75 miles, 644ft of climbing
nutrition:
pre: 2 cups coffee, dry WF cereal & granola
during: 1 bottle h2o, 1 bottle w/ 1 scoop of Tropical GENR8 (didn't finish)
post: supps + Fluid
i felt good for the first half of the climb and then i could tell me legs had no juice. definitely some DOMS setting and just general fatigue. finished the climb and then dropped down twin oaks valley and climbed back up hoping to snap out of it. i didn't. i still logged on solid miles after but just headed north to carlsbad and then cruised down the coast home. i finally started feeling good and warm the last 30 minutes of the ride. Solid ride and quite of bit of climbing (4779ft.). looking forward to an easy day tomorrow.
climbs:
Double Peak: 22:59, 3.6 miles, 855ft of climbing
Twin Oaks Valley: 11:38, 1.75 miles, 644ft of climbing
nutrition:
pre: 2 cups coffee, dry WF cereal & granola
during: 1 bottle h2o, 1 bottle w/ 1 scoop of Tropical GENR8 (didn't finish)
post: supps + Fluid
Strength/Core (YMCA) 40:00 [3]
hit the gym on the way home from work before heading to chiro/massage. knocked it out.
light stretching
300 various crunches on ball
2 x triset:
- 15 dumbbell rows (35lbs)
- 15 dumbbell bench (70lbs)
- 30 reverse crunch
2 x triset:
- 15 tricep press down w/ rope (50lbs)
- 15 hammer curls w/rope (50lbs)
- 30 weighted crunches w/rope (50lbs)
2 x superset:
- 15 lateral shoulder raises standing on bosu (12lbs)
- 30 crunches on bosu
2 x 15 arnold (shoulder) press (40lbs)
2 x 20 back ext (25lbs)
2 x 100 various crunches on ball.
light stretching.
killed the core and got it done. then had an epic massage. good day.
light stretching
300 various crunches on ball
2 x triset:
- 15 dumbbell rows (35lbs)
- 15 dumbbell bench (70lbs)
- 30 reverse crunch
2 x triset:
- 15 tricep press down w/ rope (50lbs)
- 15 hammer curls w/rope (50lbs)
- 30 weighted crunches w/rope (50lbs)
2 x superset:
- 15 lateral shoulder raises standing on bosu (12lbs)
- 30 crunches on bosu
2 x 15 arnold (shoulder) press (40lbs)
2 x 20 back ext (25lbs)
2 x 100 various crunches on ball.
light stretching.
killed the core and got it done. then had an epic massage. good day.
Wednesday Dec 9, 2009 #
Note
slept:8.0 weight:133.5lbs
cold! asleep by 9:15. i am a boring old man! picked up my new bike yesterday. so stoked. can't wait to ride it. going to take advantage of the rain and hit the trails early this morning.
yesterday marked 3 weeks without running. i think that is the longest i have gone without running in years.... and i am not missing it. i can tell a huge difference (positive) i how i am recovering from just riding. no niggles or anything.
ended a killer day with some beers with Trevor. early to bed. can't wait to get out on the new road bike tomorrow.
yesterday marked 3 weeks without running. i think that is the longest i have gone without running in years.... and i am not missing it. i can tell a huge difference (positive) i how i am recovering from just riding. no niggles or anything.
ended a killer day with some beers with Trevor. early to bed. can't wait to get out on the new road bike tomorrow.
Cycling-MTB (Endurance-Climbing) 3:02:00 [3] 30.65 mi (10.1 mph) +5212ft
up early and on it! it wasn't as cold as i thought it would be. i had time to ride long because all i have work wise today is a web-based training class.
I took a more direct route to the la costa trails so i get to the trails and climbing sooner and also extend on the backside and charge double peak.
got in tons of climbing and felt pretty good. i started feeling the leg workout from yesterday in the last hour of ride. quads sore from leg ext/lunges. other than that finished the ride strong. plenty of energy. this is a good route that is the perfect length for my weekday long ride.
major climbs:
1. horned lizard trail - 13:38
2. water tank - 10.:27
3. double peak - 24:19
4. crippler - 7:58
5. leucadia blvd - 6:23
i didn't push it on any of the climbs. these times are a good base line and hopefully the times will come down a bit each time i do this ride.
nutrtion:
pre - 2 cups coffee + WF cereal/granola
during - 2 x bottle h2o (refilled at dbl peak), 1 x bottle with 1 scoop of orange GENR8 (the V-juice!).
post - supps + Fluid (while hauling ass to work!)
i like the V-juice. tasted like tang and i had good energy throughout. not sure if i could handle 2 scoops in a bottle. it's already pretty thick with once scoop.
now time to sit in some boring training all day... and recover.
I took a more direct route to the la costa trails so i get to the trails and climbing sooner and also extend on the backside and charge double peak.
got in tons of climbing and felt pretty good. i started feeling the leg workout from yesterday in the last hour of ride. quads sore from leg ext/lunges. other than that finished the ride strong. plenty of energy. this is a good route that is the perfect length for my weekday long ride.
major climbs:
1. horned lizard trail - 13:38
2. water tank - 10.:27
3. double peak - 24:19
4. crippler - 7:58
5. leucadia blvd - 6:23
i didn't push it on any of the climbs. these times are a good base line and hopefully the times will come down a bit each time i do this ride.
nutrtion:
pre - 2 cups coffee + WF cereal/granola
during - 2 x bottle h2o (refilled at dbl peak), 1 x bottle with 1 scoop of orange GENR8 (the V-juice!).
post - supps + Fluid (while hauling ass to work!)
i like the V-juice. tasted like tang and i had good energy throughout. not sure if i could handle 2 scoops in a bottle. it's already pretty thick with once scoop.
now time to sit in some boring training all day... and recover.
Tuesday Dec 8, 2009 #
Note
slept:7.75
felt good getting up this morning. woke up at 515 without an alarm. ready to ride.
Strength/Core (work gym) 35:00 [3]
Quick session at lunch. was kind of lacking motivation, tired, & hungry, but knocked it out.
10 min - stationary bike warm-up
supersets:
3 x 15 leg press (85lbs)/15 calf raises (85lbs)
3 x 15 hamstring curl (40lbs)/15 leg ext (55lbs)
then 3 x the following.
20 (10 ea leg) lunges (40lbs)
30 crunches on ball
20 (10 ea leg) single leg deadlift (40lbs)
30 crunches on ball
then some light stretching. i wanted to do the hip/cable exercises but some guys jumped on the cable machine ahead of me. so i just took off to go eat.
10 min - stationary bike warm-up
supersets:
3 x 15 leg press (85lbs)/15 calf raises (85lbs)
3 x 15 hamstring curl (40lbs)/15 leg ext (55lbs)
then 3 x the following.
20 (10 ea leg) lunges (40lbs)
30 crunches on ball
20 (10 ea leg) single leg deadlift (40lbs)
30 crunches on ball
then some light stretching. i wanted to do the hip/cable exercises but some guys jumped on the cable machine ahead of me. so i just took off to go eat.
Cycling-Road (Endurance) 2:26:00 [4] 40.13 mi (16.5 mph) +2500ft
I had thoughts last night that I was just going to ride my CX bike this morning because off all the wind and wet roads. I woke up and the winds were calm so i hit the roads.
legs felt great from the start. the super mellow day yesterday definitely showed in how fresh i felt. i rode the same loop as i did last monday with tj. but climbed both inside and outside torrey pines and i was feeling strong on the climbs and then rode to UCSD and turned around... then the shit hit the fan!
the wind started howling again and i spent the next hour+ riding home in a 20-30 mph headwind. not fun. i was over it and i was starting to feel the soreness in my tris and lower back from the strength session yesterday. there were times i was pushing 250 watts on the flats probably going 12 mph. was stoked to get home. tough day on the bike.
Norm pwr: 197
work: 1500 kJ
Tss: 144.4
last ride with power for a while. just picked up my new bike. super light! not going to ride with power tap for now. want to get a wireless one or quark.
nutrition: blew it!
pre-ride: 2 cups coffee + WF cereal (dry)
during: just h20!
post: supps + Fluid
i didn't plan on this ride being this long or hard so didn't think i needed any cals. was kind of blowing up on way home battling the wind! i wasn't planning on working so hard
legs felt great from the start. the super mellow day yesterday definitely showed in how fresh i felt. i rode the same loop as i did last monday with tj. but climbed both inside and outside torrey pines and i was feeling strong on the climbs and then rode to UCSD and turned around... then the shit hit the fan!
the wind started howling again and i spent the next hour+ riding home in a 20-30 mph headwind. not fun. i was over it and i was starting to feel the soreness in my tris and lower back from the strength session yesterday. there were times i was pushing 250 watts on the flats probably going 12 mph. was stoked to get home. tough day on the bike.
Norm pwr: 197
work: 1500 kJ
Tss: 144.4
last ride with power for a while. just picked up my new bike. super light! not going to ride with power tap for now. want to get a wireless one or quark.
nutrition: blew it!
pre-ride: 2 cups coffee + WF cereal (dry)
during: just h20!
post: supps + Fluid
i didn't plan on this ride being this long or hard so didn't think i needed any cals. was kind of blowing up on way home battling the wind! i wasn't planning on working so hard
Monday Dec 7, 2009 #
Note
slept:8.25 (rest day)
stoked it's raining! relaxing day on tap. should be pretty mellow week.
i am stoked i avg'd 7.9 hours of sleep last week. that's huge for me and i can tell a difference. sleep has been really good lately. need to keep that up.
super recovery shake for breakfast. whey (loaded with aminos), almond milk, strawberries, blueberries, supreme super foods, glutamine
rib - can still feel if i press on area but no pain doing anything else going to try and do some upperbody in the gym this week.
i am stoked i avg'd 7.9 hours of sleep last week. that's huge for me and i can tell a difference. sleep has been really good lately. need to keep that up.
super recovery shake for breakfast. whey (loaded with aminos), almond milk, strawberries, blueberries, supreme super foods, glutamine
rib - can still feel if i press on area but no pain doing anything else going to try and do some upperbody in the gym this week.
C • jack 1
Cycling-Trainer (stationary bike) 30:00 [1] 8.0 mi (16.0 mph)
I had a 90 min recovery spin on the schedule but with the gnarly weather (love it!) it wasn't happening. i had thoughts of getting on the trainer and watching TV but that is too much of a hassle. instead i got on the stationary bike at the YMCA before upper body strength session.
felt good to get the blood flowing in the legs. kind of beat from the race yesterday. super EZ reading ROAD magazine.
felt good to get the blood flowing in the legs. kind of beat from the race yesterday. super EZ reading ROAD magazine.
Strength/Core (YMCA) 40:00 [3]
rest days are relative!
with the crappy weather and no riding i decided to hit the YMCA after work for a strength session. the rib/chest is feeling good so i wanted to work it a bit to see how it feels so I can hopefully hit the Rehab United workout on thursday.
very solid session. stoked with how everything felt.
after warming up on stationary bike.
5 x the following with med ball against wall:
20 (10 ea side) side throws
10 overhead throws
10 squat throws
then:
100 various crunches on physio ball
superset standing on bosu:
2 x 15 overhead tri ext (35lbs)/30 (15 ea arm) dumbbell curls (20lbs)
100 various crunches on physio ball
superset:
2 x 20 bosu push-ups/15 lateral shoulder raised (12lbs) standing on bosu
superset:
2 x barbell bent over row (75lbs)/30 (15 ea side) side bend (35lbs)
2 x 20 back ext (25lbs)
i was feeling it today in the gym. just stoked to be able to hit these without the rib bothering me. if i feel fine in the morning i will hit RU on thursday.
with the crappy weather and no riding i decided to hit the YMCA after work for a strength session. the rib/chest is feeling good so i wanted to work it a bit to see how it feels so I can hopefully hit the Rehab United workout on thursday.
very solid session. stoked with how everything felt.
after warming up on stationary bike.
5 x the following with med ball against wall:
20 (10 ea side) side throws
10 overhead throws
10 squat throws
then:
100 various crunches on physio ball
superset standing on bosu:
2 x 15 overhead tri ext (35lbs)/30 (15 ea arm) dumbbell curls (20lbs)
100 various crunches on physio ball
superset:
2 x 20 bosu push-ups/15 lateral shoulder raised (12lbs) standing on bosu
superset:
2 x barbell bent over row (75lbs)/30 (15 ea side) side bend (35lbs)
2 x 20 back ext (25lbs)
i was feeling it today in the gym. just stoked to be able to hit these without the rib bothering me. if i feel fine in the morning i will hit RU on thursday.
Sunday Dec 6, 2009 #
Note
slept:8.5 weight:136lbs (injured)
Race day. good night of sleep. relaxing night decorating tree and having a couple of drinks with beth last night. feeling good. ready to race. relaxing morning then heading out.
Cycling-CX race (SCPS) 45:00 [5] 12.25 mi (16.3 mph)
(injured)
Good, hard race. Took the win pretty comfortably but had to work for it early on. right off the start i tangled with a couple of guys going over a barrier 50 yards into the race. then had to work HARD to bridge back to front group. i eventually did and then sat in and recovered. half way through lap two i went to the front then made a move and was able to break group up... and then just kept hammering and got away. i got caught on the fireroad on lap 3 but then attacked again as we hit technical/single track section and got away... and that ended up being the race. just kept hammering.
felt really strong throughout. i could have ridded some sections better. cracked my front rim blowing it on the run/ride up section twice. lame... but stoked to win.
nutrition:
pre:
- breakfast - GF/WF cereal with almond milk and berries.
- snacked on a bonk breaker bar (WF) before warming up.
- during warm-up drank a bottle w/ 1 scoop of unflavored V + pre-race +.5 nuun
after: supps + Fluid....then beers!
really liked the virtargo, pre-race, nuun mix. solid energy all race. no stomach issues.
felt really strong throughout. i could have ridded some sections better. cracked my front rim blowing it on the run/ride up section twice. lame... but stoked to win.
nutrition:
pre:
- breakfast - GF/WF cereal with almond milk and berries.
- snacked on a bonk breaker bar (WF) before warming up.
- during warm-up drank a bottle w/ 1 scoop of unflavored V + pre-race +.5 nuun
after: supps + Fluid....then beers!
really liked the virtargo, pre-race, nuun mix. solid energy all race. no stomach issues.
Cycling-CX warm up/down (warm-up) 1:00:00 [3] 13.25 mi (13.3 mph)
Race warm-up. exactly an hour. perfect. felt good for start of race. sipped on bottle during.
Saturday Dec 5, 2009 #
Note
slept:8.5 (injured)
exciting friday night.... happy hour beers at 5, dinner with beth at a Vietnamese spot and in bed by 930.
rib feels good this morning and i'm rested.
rib feels good this morning and i'm rested.
Cycling-MTB (Endurance) 2:00:00 [3] 22.23 mi (11.1 mph) +3474ft
mellow group ride up in the OC. headed up to the OC for Slater's b-day ride. good times. mellow pace. i was hoping to get in 3 hours of riding but only ended up with two. no worries super fun ride with good peeps. may be a blessing disguise with race tomorrow.
all new trails for me with some good climbing. definitely want to head back up there. so many options and fun.
nutrition:
pre: 2 cups of coffee & bowl of WF/GF cereal w/ almond milk and berries.
during: 1 bottle w/ h2o +.5 nuun, 1 bottle w/ 1 scoop tropical V + 1 scoop pre-race
post: supps + Fluid
really like the vitargo mix + pre-race. felt really solid the whole time and definitely had plenty of juice to go. can't wait to try it next weekend on a long ride.
all new trails for me with some good climbing. definitely want to head back up there. so many options and fun.
nutrition:
pre: 2 cups of coffee & bowl of WF/GF cereal w/ almond milk and berries.
during: 1 bottle w/ h2o +.5 nuun, 1 bottle w/ 1 scoop tropical V + 1 scoop pre-race
post: supps + Fluid
really like the vitargo mix + pre-race. felt really solid the whole time and definitely had plenty of juice to go. can't wait to try it next weekend on a long ride.
Friday Dec 4, 2009 #
Note
slept:8.0 (injured)
zombie sleep! 930-530.
Cycling-CX (recovery/skills) 1:45:00 [3] 22.6 mi (12.9 mph) +1500ft
morning cross ride. cold this morning, low 40's. spoiled from warmer temps the last couple of days. EZ/Recovery day on the bike and shorter session so i didn't have to head out as early. rolling at 6:15. still had to be at work for training so couldn't lag too much.
pre-ride nutrtion: 2 cups of coffee & WF cereal/granola
kind of sluggish starting out. general fatigue and tightness after yesterdays ride and gym session. rode from home to the park, rail trail to cardiff and back to park, to encinitas ranch trails for some loops. legs came around and started feeling good.
handling skills are getting way better on cx bike and dismounts/mounts are solid. looking forward to racing on sunday.
ride nutrition: h2o
post: supps + fluid
pre-ride nutrtion: 2 cups of coffee & WF cereal/granola
kind of sluggish starting out. general fatigue and tightness after yesterdays ride and gym session. rode from home to the park, rail trail to cardiff and back to park, to encinitas ranch trails for some loops. legs came around and started feeling good.
handling skills are getting way better on cx bike and dismounts/mounts are solid. looking forward to racing on sunday.
ride nutrition: h2o
post: supps + fluid
Strength/Core (recovery/core) 30:00 [1]
walked up to the YMCA after work and did a super EZ recovery session.
10 min on recumbent bike (reading).
then a bunch of stretching on stretch rack.
15 min straight of various planks (1 min on, :15 off)
last 4 minutes nonstop switch position/plank every :30
finished up with foam roller and then walked home.
was going to get in sauna but it was crowded and i was over it.
another session just trying to set good habits. this month is base training but also experimenting with recovery and nutrition. when i get back from mexico and the end of the month i want to have everything dialed in.
10 min on recumbent bike (reading).
then a bunch of stretching on stretch rack.
15 min straight of various planks (1 min on, :15 off)
last 4 minutes nonstop switch position/plank every :30
finished up with foam roller and then walked home.
was going to get in sauna but it was crowded and i was over it.
another session just trying to set good habits. this month is base training but also experimenting with recovery and nutrition. when i get back from mexico and the end of the month i want to have everything dialed in.
Thursday Dec 3, 2009 #
Note
slept:7.0 weight:136lbs (injured)
up at 5 on the dot without an alarm. up a coulple of times during the night but nothing major. gotta get on the road to ride mega early to make to 9 am Netscaler training class. boring.
weigh in day! i am such a fat ass. i managed to gain 1lb during "offseason". i raced my last A race (mtb unification cup race) at 134... peaking! i have pretty much been eating and drinking anything i want. i mean with the eating i eat healthy so even "unhealthy" is relative... too many sweet potato chips with guac! i'm lame.
unlike "some" people i don't weight my self everyday. once a week. thursdays work. that's it. the goal is to pack on a couple lbs of muscle over the next couple of months. we'll see.
rib is feeling really good today.
weigh in day! i am such a fat ass. i managed to gain 1lb during "offseason". i raced my last A race (mtb unification cup race) at 134... peaking! i have pretty much been eating and drinking anything i want. i mean with the eating i eat healthy so even "unhealthy" is relative... too many sweet potato chips with guac! i'm lame.
unlike "some" people i don't weight my self everyday. once a week. thursdays work. that's it. the goal is to pack on a couple lbs of muscle over the next couple of months. we'll see.
rib is feeling really good today.
Cycling-Road (Endurance) 2:09:00 [3] 37.9 mi (17.6 mph) +1200ft
up and on the road early again this morning. i had a training class that started at 9am so i had to be. stoked on the warmer temps this week.
before ride: 1 big cup of coffee with stevia & coconut milk creamer and some wheat free granola.
legs felt really good from the start. kind of surpirsed at how fresh i felt after backing up some solid rides all week. rode a pretty mellow loop through inland encinitas/carlsbad to o'side harbor and then home down the coast.
stoked on the solo effort.
norm pwr: 193
work: 1333 kJ
tss: 122.3
ride nutrition: nothing but h2o
post: supps + Fluid
before ride: 1 big cup of coffee with stevia & coconut milk creamer and some wheat free granola.
legs felt really good from the start. kind of surpirsed at how fresh i felt after backing up some solid rides all week. rode a pretty mellow loop through inland encinitas/carlsbad to o'side harbor and then home down the coast.
stoked on the solo effort.
norm pwr: 193
work: 1333 kJ
tss: 122.3
ride nutrition: nothing but h2o
post: supps + Fluid
Strength/Core (YMCA) 45:00 [2]
stoked to get this session in. didn't think it was gong to happen. got out of training early, hit trader joe's, headed home, and then jogged up to YMCA. had to be quick because i had a cutover to monitor betweent 545 and 615.
after jogging to gym i hit it non stop.
superset:
3 x 20 leg sled (95lbs)/20 calf raises (95lbs)
100 crunches on ball
3 x 20 leg ext (5 - 60lbs)
3 x 20 hamstring curl (5 - 78lbs)
2 x 20 (ea leg) stand leg pull through (15lbs)
2 x 20 (ea leg) hip adduction (15lbs)
2 x 20 (ea leg) hip abduction (15lbs)
2 x 20 (ea leg) hip flexion (15lbs)
2 x 20 (ea leg) hip extension (15lbs)
superset:
3 x 20 rope tri pulldown (50lbs)/20 hammer rope bicep curl (50lbs)
superset:
3 x 20 close-grip row(60lbs)/30 reverse crunches
100 crunches on ball
jogged home and then 10 min on foam roller.
after jogging to gym i hit it non stop.
superset:
3 x 20 leg sled (95lbs)/20 calf raises (95lbs)
100 crunches on ball
3 x 20 leg ext (5 - 60lbs)
3 x 20 hamstring curl (5 - 78lbs)
2 x 20 (ea leg) stand leg pull through (15lbs)
2 x 20 (ea leg) hip adduction (15lbs)
2 x 20 (ea leg) hip abduction (15lbs)
2 x 20 (ea leg) hip flexion (15lbs)
2 x 20 (ea leg) hip extension (15lbs)
superset:
3 x 20 rope tri pulldown (50lbs)/20 hammer rope bicep curl (50lbs)
superset:
3 x 20 close-grip row(60lbs)/30 reverse crunches
100 crunches on ball
jogged home and then 10 min on foam roller.
Wednesday Dec 2, 2009 #
Note
slept:7.5 (injured)
bed/asleep: 930. wake-up 5:12
got in a solid ride this morning and now in training all day. boring.
nutrition experiment started this week. vitargo during morning ride, and fluid right after. we'll see how this goes.
got in a solid ride this morning and now in training all day. boring.
nutrition experiment started this week. vitargo during morning ride, and fluid right after. we'll see how this goes.
C • curious 20
Cycling-Road (Endurance) 2:37:00 [3] 44.13 mi (16.9 mph) +2000ft
on the road early to get in ride before training class at work. stomach was a little off rolling out.
i rode from home straight to double peak climb and put in a solid effort up the climb. not pushing it, just strong and controlled.
double peak interval
duration: 22.14
norm pwr: 254
max: 362
had to make a "pitstop" at the top and felt much better after. descended and then road elfin/del dios to coast and then home. good ride. never faded and was pretty strong throughout. a little tightness in my upper back/neck. not sure what from. maybe planks yesterday.
entire workout
duration: 2:37
work: 1632 kJ
norm pwr: 204
tss: 166.1
nutrition: some wheat free granola before + coffee. on ride tried vitargo for the first time. 1 bottle with one scoop and half a cola nuun, had another bottle of water too. started vitargo mix at the hour mark and it went down easy. no digestion issues and mix was good. ride was steady thoughout. need to ride longer to really test.
recovery nutrtion: Fluid while driving to work.
i rode from home straight to double peak climb and put in a solid effort up the climb. not pushing it, just strong and controlled.
double peak interval
duration: 22.14
norm pwr: 254
max: 362
had to make a "pitstop" at the top and felt much better after. descended and then road elfin/del dios to coast and then home. good ride. never faded and was pretty strong throughout. a little tightness in my upper back/neck. not sure what from. maybe planks yesterday.
entire workout
duration: 2:37
work: 1632 kJ
norm pwr: 204
tss: 166.1
nutrition: some wheat free granola before + coffee. on ride tried vitargo for the first time. 1 bottle with one scoop and half a cola nuun, had another bottle of water too. started vitargo mix at the hour mark and it went down easy. no digestion issues and mix was good. ride was steady thoughout. need to ride longer to really test.
recovery nutrtion: Fluid while driving to work.
Tuesday Dec 1, 2009 #
Note
slept:7.5 (injured)
In bed by 9:20 and asleep by 9:30. crashed. slept great. rib is still getting better by the day but just creeping now. stoked it got to this point so fast and i can ride ALL my bikes with no pain. the only thing i can't do is upperbody strength stuff and some core stuff (planks, pikes, etc.). hopefully i can get to the RU class next week and start at if full force. until then i will just be killing my lowerbody!
up early to ride the mtb before work.
good day. made a killer healthy dinner for beth and then relaxed with some wine watching the biggest loser. it's all about mellow miles and relaxing this month. word.
up early to ride the mtb before work.
good day. made a killer healthy dinner for beth and then relaxed with some wine watching the biggest loser. it's all about mellow miles and relaxing this month. word.
Strength/Core (work gym) 30:00 [1]
hit the gym at lunch so i could just head straight home after work instead of hitting YMCA. pretty tired. EZ session.
warmed up with 15 min on recumbent bike. no resistance. reading. then:
1 x 100 crunches on ball
5 min plank (changing position every 1 min)
myrtl (ground moves)
1 x 100 crunches on ball
5 min plank (changing position every 1 min)
myrtl (standing moves)
1 x 100 crunches on ball
i was stoked to be able to do planks with NO discomfort in chest/rib. good news. best core exercises there are. was going to hit the foam roller for a bit but was hungry and headed back to office to eat.
warmed up with 15 min on recumbent bike. no resistance. reading. then:
1 x 100 crunches on ball
5 min plank (changing position every 1 min)
myrtl (ground moves)
1 x 100 crunches on ball
5 min plank (changing position every 1 min)
myrtl (standing moves)
1 x 100 crunches on ball
i was stoked to be able to do planks with NO discomfort in chest/rib. good news. best core exercises there are. was going to hit the foam roller for a bit but was hungry and headed back to office to eat.
Cycling-MTB (Endurance) 2:19:00 [3] 23.09 mi (10.0 mph) +3547ft
pretty good morning on the bike. legs felt heavy starting out and I am pretty sure it was from yesterdays strength session. even though i was pretty conservative lifting with legs always kills me.
legs loosened up though and the ride was solid. felt good climbing. didn't push the pace at all, just sat in and climbed. descending was money. i am starting to get really comfortable on the new bike.
i did the same loop as i did on sunday with ryan but added on a loop at the end on the encinitas ranch trails.
just water on ride after and 1/2 and honest food granola bar (GF/WF), corn chex (GF) heading out the door.
recovery nutrition: supps, and shake - almond milk, gnc whey, vitargo, supreme super foods, flax seeds
legs loosened up though and the ride was solid. felt good climbing. didn't push the pace at all, just sat in and climbed. descending was money. i am starting to get really comfortable on the new bike.
i did the same loop as i did on sunday with ryan but added on a loop at the end on the encinitas ranch trails.
just water on ride after and 1/2 and honest food granola bar (GF/WF), corn chex (GF) heading out the door.
recovery nutrition: supps, and shake - almond milk, gnc whey, vitargo, supreme super foods, flax seeds