Training Log Archive: Grandpa Jameson

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.

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.

Race warm-up. exactly an hour. perfect. felt good for start of race. sipped on bottle during.

C • nice. 2

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.

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.

zombie sleep! 930-530.

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

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.

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.

C • you fatass!! 3

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

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.

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.

C • curious 20

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.

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.

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.

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

It's on!

i was stoked when TJ emailed me last night and said he was riding early. makes early morning "endurance" rides a lot easier to get through. cruised from el camino/lacosta up to ucsd and back. good loop. nothing hard.

legs felt good from the start. probably from doing my long ride on friday and keeping it relatively mellow over the weekend... and eating my face off!

this will be the "monday" ride for the rest of the month.

norm pwr: 181
work: 1369 kJ
TSS: 124.2

after ride recovery shake: almond milk, hammer whey, vitargo, banana, flax seeds

Because my rib is still bugging me and i can't do upperbody right now i hit the ymca for some lowerbody work instead of RU workout.

jogged to gym (.25 miles) and then 10 min on stationary bike to loosen up legs.

200 various crunches on ball
superset on leg sled
2 x 20 leg press (90lbs)/calf raises (90lbs)
2 x 20 (10 ea leg, 20lbs) standing one-legged deadlift
2 x 20 (10 ea leg, 20lbs) lunges
2 x 20 (55lbs) single leg ext
2 x 20 (52lbs) hamstring curl
200 various crunches on ball
2 x 20 (ea leg) stand leg pull through (20lbs)
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)

still fairly conservative with weight. the place increase week to week. i am really liking the new hip/leg cable exercises cody sent me. i know it's going to help.

walked home. nice night. i am stoked on the walks home from the gym. great way to unwind after a busy ass day. got home just in time for MNF.

solid first day of the season!

C • 400crunches?? 2