Training Log Archive: Grandpa Jameson

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.

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

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!

C • naz job 1

up early to head north to ride. finally a long day in the SA's.

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

final day of work before vacation... but a lot to get done. hoping to knock it out early. mellow CX ride this morning.

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

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.

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....

C • karma 1

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!

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.

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

C • mtb 7

i can already feeling the DOMS coming on from last nights workout. heading out to ride and then a busy day of work.

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.

C • double peak 3

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

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.

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)

C • WTF 5

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.

C • this looks sick, i would ha... 2