Training Log Archive: Grandpa Jameson

Event: MBAA #1 - Mcdowell Mtn Park
 

why aren't my legs sore? good night of sleep. ate my face off until right before i hit the sack. heading out for 4 more hours today. meeting up with my homeboy jim vance @ 8am. should be interesting.... he wants 3.5 hours in the hills... i want 4. i may need to tell him to "come see me!"

i have no idea where this ride came from... i felt awesome. i woke up and totally expected to be a little sluggish from the big ride yesterday and all the climbing. definitely not the case. from the first pedal stroke i knew it was ON!

I met jim a nytro at 8 and we hit it. super warm. i wore arm and knee warmers but took the knee warmers off before leaving nytro and the arm warmers 45 mins later. love it.

swami's/eflin - wolhford - woods cyn - valley ctr - bear valley - via rancho - del dios - coast - home

eased into ride talking with gym and we "worked" the climbs. legs were great. then we hit wohlford jim wanted to ride it steady so that's how we started. then halfway through he tried to come around and attack so i crushed him! haha... went all out for the rest of the climb and passed 3 other cyclists and dropped jim big time! hardest effort i have thrown down in a long time.... and obvious by the HR data.

wohlford climb:
10:13, 1.98 miles, 682 ft of climbing
avg HR 179, max HR 190

the rest of the ride was solid and i pulled pretty much the rest of the time and ended the ride with a solid effort through RSF. I was still feeling great. energy levels were through the roof! i honestly felt like i hadn't been on the bike in a couple of days. weird. i have been nailing my recovery nutrition and workouts all week... it must be working.

ended the ride super stoked with the effort and got in plenty of climbing.

nutrtion:
pre - 2 cups coffee, wf/gf cereal w/ almond milk, .5 banana, sunflower/pumpkin seeds
during - 2 bottles h2o, 1 bottle w/ perpetum (cafe latte - love this stuff, pb&j larabar
post - supps + fluid

I forgot how much i like perpetum. works so well for me and clean digestion. i also like that it has some protein in it. perpetum and V are $$$!

great way to end a pretty PERFECT week of training.

C • wohlford split 4

went to bed at 8:50 on a friday night! i am an old, married man! good sleep weight maintaining... going up cals over weekend and into next week.

awesome day on the bike up in the Santa Ana's. Met up with ryan and luke and got to work.

blackstar-main divide-motoryway-maple springs-santiago-joplin-luge-road!

lots of climbing and i felt good. didn't go all out just kept it steady on all the climbs and tried to ride with the same intensity throughout the climbs. all solid efforts. legs and energy levels were solid ALL DAY! great feeling.

here are some of the splits. next time i want to a better job of taking splits at significant points throughout the ride.

end of blackstar rd to motorway:
2:02, 16.96 miles, 4098 ft of climbing
avg HR 149, max HR 178

motorway (descent):
15:51, 3.16 miles

maple spring rd to saddle at HTT:
1:07, 7.19 miles, 2579 ft of climbing
avg HR 162, max HR 174

already looking forward to the next time i ride this route... minus joplin. it's a shit show.

nutrition:
pre - 2 cups of coffee and a big bowl of gf/wf cereal w/ almond milk, strawberries, and sunflower/pumpkin seeds. then 1 more cup of coffee on the road.
- took sub 8 right before i got on the bike
during - 2 bottles w/ 1 scoop of V, 2 big bottles of h2o w/ nuun, pb purefit bar
post - supps + fluid driving home

nutrition was on the money. felt GREAT all day. could have climbed more... a lot more. right now i am just using 1 scoop of V in my bottles. I am thinking about upping it to 1.5 on my next long ride in the mountains.

word. time to watch some playoff football, put my legs up, and have a couple of cold IPA's. Life is good.

C • definitely agree with you o... 4

Mellow day. EZ spin this morning and yoga this afternoon. i am hoping the yoga will help prevent the DOMS from last nights strength workout.

Great recovery ride. perfect morning, not too cold, and killer sunrise.

just cruised south down the coast to UCSD and back home via la costa/saxony. tried to keep a HR cap of 150 bpm on the climbs and was pretty successful up torrey pines and then back up into del mar. i hit 160 on the final climb up saxony but quickly got it down.

really held back because the legs were feeling good. didn't display speed or distance on garmin. just time, HR, and cadence. didn't want to get caught up in how SLOW i was going just wanted to keep the cadence between 85-95 and HR below 150. RECOVERY. even held back when a couple of tri kooks came hammering by me in their aerobars only to blow up 2 miles up the road when i passed them back up.

hopefully this mellow ride will help prevent DOMS from last night's class. BIG day in the mountains tomorrow. can't wait.

First bodyboard session in about 3 years. My east coast friends got me amped by posting a bunch of photos from all the epic days they have had this past fall so i thought i would give it go. super fun... i want to get back to being good again like back in the day. got some fun close out barrels and even nailed a solid barrel roll on my second wave! can't wait to charge some heaving pits!

i want to log this because i am really curious as to how this will impact my riding. i think it's going to be great for recovery... better than stand up surfing. on the bodyboard i am kicking a lot with fins and i always found that kicking (mellow) in the pool with fins and board were great for leg recovery. the kicking along with the cold water, i wore my 3/2 full and still got cold, could be and interesting combo for recovery.... and again... fun!

i was in the water about an hour but i will log 30 mins b/c that's probably how much paddling i did. hoping to get in the water again this weekend. big swell all weekend.

mellow night. ate my face (3 bowls of cioppino) and took down a couple of glasses of wine with beth.... and then plenty of dark chocolate. good sleep.

still got the DOMS in lowerbody and abs. to be expected i guess. it's january and i did my first "hard" strength session of the season on Monday night. back at it again tonight. just got bite the bullet and get through. body will adapt.

blood work at 10am this morning. hopefully that won't have any impact on RU workout at 445.

cold morning! 45 when i rolled out at 5:50. good gear so i was ok: long sleeve baselayer, windbreaker, leg warmers, shoe covers, headband

same work out as tuesday.

6x1 min ILT's - high cadence (3 min ea leg)
10 min big gear climb (50-60rpm)
6x1 min ILT's - big gear (50-60rpm)
10 min high cadence spin - 100+ rpm

Big Gear interval (San Elijo):
11:21, 1.66mi, 586ft of climbing
avg cadence: 55 rpm
avg HR: 155 bpm
max HR: 158 bpm

- lower avg HR and cadence. solid work. really concentrated on pedal stroke and muscle tension throughout. i think the lower cadence attributes to slower time... and i am not concerned about time up the climb at all. it's all about getting stronger right now and that will translate to speed later... when it matters.

high cadence spin int:
9:26, 3.34 miles
avg cadence: 109 rpm (goal is to get this to 115)
avg HR: 144 bpm
max HR: 159

good effort and easier to hold high cadence than tuesday.

after the spin i ran into my friend Daniel (older swami's guy and mega strong cyclist). i had some extra time so i cruised down to cardiff with him chatting and then turned around and headed home. good cool down.

nutrition:
pre - 1 cup black coffee, shooter smoothie (.5 scoop supreme superfoods, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o
post - supps + Fluid

another ass kicking! I still had some DOMS from monday's class but worked through it.

warmed up with 10 mins on elliptical and some dynamic stretching. then 3 rounds of 6 different exercises. nonstop. worked me. and the ab circuit.

this class is going to do a lot for me. looking forward to seeing what 2 months of this will do.

came home and ate my face off!

in bed at 9:06. serious DOMS right now. hammy's and quads... and even my abs are sore. ride should be interesting/brutal.

started taking creatine this week. i got a killer deal (sale + gold card) at GNC on it. http://www.gnc.com/product/index.jsp?productId=348...

i know there are conflicting opinions on it's use for endurance athletes and i have always strayed away. i decided to give it a go after reading Matt's Fitzgerald's new book: http://running.competitor.com/2009/12/features/rac...

he suggests it. i am kind of tired about being a the super skinny guy and i know some added strength and muscle would benefit me on the trails... and in life! so through this next block of training and the 3 (2 ru, 1 solo) x a week strength training i am going to give it a go and see if it helps gain some strength, muscle, and lb's. I am also upping my daily cals.

C • race weight 2

I love riding my MTB! Out the door early again and with some serious DOMS in the legs. I rolled from house and about 1/4 mile from my house i thought i left the garage open so i sprinted back... it was closed... but that opened up my legs. i headed for the la costa trails and my legs felt better and better the more i rode so pushed it a bit and was feeling pretty damn good when i got to the trails.

did the 5 climbs of la costa again, same route as last sunday and looking back at the splits every climb was significantly faster today... even with some DOMS. stoked.

took a minor spill on the final descent. just washed out the front tire but caught myself. mind wandering... pay attention! the ride was going so well that i actually had some extra time (plan was for 3 hours) that i added in a little bonus loop in encinitas ranch and that got me over 4000 ft of climbing on the ride.

loving my work schedule right now. i have to work late tonight but being able to knock out 3 quality hours off road in the AM is rad... and well worth it.

nutrition:
pre - 1 cup black coffee, shooter smoothie (.5 scoop supreme superfoods, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o, 1 bottle w/ 1 scoop V, and .5 scoop pre-race
post - supps + Fluid

I have been doing somethings to save time so i can push the limits of the lengths of my morning rides.
1. making 2 servings of pre-workout smoothie/shake the night before so i have enough for two days.
2. i put recovery supplements (pills) into daily canisters so instead of fumbling with individual bottles post ride i just crab the canister and throw them back.
3. mix Fluid the night before and leave in garage fridge so i can grab as i am heading out the door to work.

-when i get back from riding i am seriously back on the door, showered, and on the road in 15 minutes.

little things.

in bed just after 9pm. getting up to an alarm sucks. first early morning ride i a couple of weeks coming up.

back to the grind! up and on it early. rolling by 5:50.

felt good getting up and ready to go though. this was my first structured workout in a long time. for the next month tuesday's and thursdays will be much like this with the intervals changing. cody is the man and i trust these workouts. i have done similar things the last two years with his help and it's help my cycling grow by leaps and bounds. i have done these workouts on the trainer in the past and road. this year i am going to stick to the road as much as possible.

workout:
6x1 min ILT's - high cadence (3 min ea leg)
10 min big gear climb (50-60rpm)
6x1 min ILT's - big gear (50-60rpm)
10 min high cadence spin - 100+ prm

i rode from my house to camino juniper (30min) for the first round of ILT's. i forgot how much the high rpm ILT's hurt. worked on keeping perfect pedal stroke. hip flexors were feeling it for sure.

after ILT's I head for San Elijo for Big Gear climb (up San Elijo).

BG int:
11:01, 1.66mi, 586ft of climbing
avg cadence: 57 rpm
avg HR: 157 bpm
max HR: 163 bpm

- felt good on climb. nice and controlled. strong. good baseline for future intervals.

after the interval i descended and rode another 30 minutes then 2nd round of ILT's - big gear. these felt good too. these make you strong. then it was straight into high cadence spin. another good baseline

high cadence spin int:
9:48, 3.36 miles
avg cadence: 108 rpm (would like to get this to 115)
avg HR: 143 bpm
max HR: 157

then i cruised home

perfect route for this ride. some the intervals aren't exact but that is to be expected when riding on the road. i think they are close enough. this was the type of ride when you need to throw avg speed and distance out the window. my avg speed was only 15.2 mph with the climb and ILT's. just do the work and put in the time. it works.

nutrition:
pre - 1 cup black coffee + green shooter (same as yesterday)
during - h2o
post - supps + fluid

foam roller, stretching, myrtl, 300 crunches on ball.

beth was on the trainer taking care of business. just talking to her and watching the football. nice session, longer than normal at home. i had thoughts of doing some planks but my abs are sore... which takes a lot. the DOMS are definitely creeping in from last nights strength workout. the foam roller was torture. hopefully it helps. we'll see in the morning once i am on the bike.

10 hours of sleep! in bed by 9 and up after 7. First day of my second training block. working from home today and getting caught up on work. havent checked email in 10+ days. probably not the best idea but good to take a real break from work. going to get out and ride too and then hit RU to get yoked!

I am stoked with how first block went and logged a lot of mellow miles and feel great. rest week last week was perfect. ready to nail it.

goals for this next block:

1. sleep 7+ hours every night - made a deal with beth for both us to be in bed by 9pm, computers off by 800. her training is ramping up and she has a lot of early morning workouts... and i LOVE SLEEP
2. 3 strength/core workouts a week (2 @ RU) + 1 on my own.
3. 1 Yoga session a week - hopefully with beth
3. Lock in nutrition. experimented a lot in the first block and found some stuff that definitely works.
- eat real food on most rides (larabars, trail mix, dried fruit, bananas)
- only gels/vitargo on long stuff (V is the shit on long stuff)
- fluid after every ride when possible - small post workout drinks work better for me. i went from making my own recovery shakes that were 300-400 cals (20-30 pro/40-60 carb) cals to using Fluid which is 130 cals (8 pro/24 carb) and couldn't believe how much better it worked. absorbed much more quickly and then ate 60 mins after.
- I want to make start trying a pre-work out shake. something small that i can slam before heading out on morning rides. small mix of pro and carbs.
4. Recovery/prehab work - foam roller, sauna, compression, stretching, nutriont
5. KEEP up with the detailed log (AP).

C • carb/pro 5

"working" from home is the best. knocked out a bunch at home and almost made it through my inbox and then headed out to ride. cody sent me an email last night about today's ride since i didn't have to work. the plan was to ride by feel for 2-4 hours depending on how i felt. so that's exactly what i did.

rolled from house-el camino-poinsettia-meloros-san elijo-discovery-pmar airport rd-el camino-monroe-jefferson-coast to oside harbor-coast to encnitas blvd-home

great route and just at 50+ miles. i was feeling pretty good and it was warm again. took off warmers 1:15 into ride. gnarly headwind heading up to coast but pushed through and was stoked with the tailwind on the way home.

I am stoked i held back this past weekend and went into today's ride feeling totally fresh and ready to kill it.

nutrition:
pre - 2 cups coffee, green shake (scoop for max greens, .5 scoop whey, .5 half banana) - first experiment with pre-work out drink.
during - 1 bottle h2o, 1 bottle h2o w/ nuun, PB larabar
post - supps + Fluid

felt great during ride. no dips... and really strong at finish.

time for more work before RU workout tonight.

total annihilation! the class worked me.

warmed up by walking on treadmill and then group warm up. various running drills (jogging, high knees, butt kickers, etc)

3 times of gnarly all body circuit - nonstop!
2 times of a core circuit - nonstop!

stoked on the class. totally committed! monday and thrusdays from here on out! i am going to be sore tomorrow.