Training Log Archive: Grandpa Jameson

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!

C • heck yeah! tequila!!! 2

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.

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

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.

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!

good sleep. it makes a difference. ate my face off last night. feeling pretty good after the ride yesterday. more mellow miles today.

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)

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!

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

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.

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.

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.

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.

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.

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