Training Log Archive: Grandpa Jameson

up early to head to the SA's to ride. in bed at 9 up at 450. the things i do for the bolts!

weight down a bit... even though i ate really well the last couple of days. don't want to get any lighter than this. too early for that.

another QUALITY ride. met up with weeger at the base of HTT... early. was stoked to slater and monique roll up... i just wish i had ore time today so we all could have ridden together. i needed get the ride in and hit the road back to SD for the bolts game.

i wasn't sure how i was going to feel. i was tired driving up. we headed straight into the climb from the parking lot. it took me about 20-30 minutes to loosen up the legs and then i felt good, not great. which is what i expected after yesterday ride.

route: HTT-main divide-motorway-maple springs-htt

splits:
HTT (p-lot to gate):
1:22:19,9.14 miles, 3269 ft of climbing
avg hr: 153
max hr: 171

main divide to motorway:
36:54, 6.23 miles, 842 ft of climbing

motorway (descent):
16:11, 3.15 miles

maple springs to HTT:
1:05, 7.18 miles, 2612 ft of climbing
avg hr: 161
max hr: 177

HTT to p-lot (descent):
36:21, 9.29 miles

great ride... and ryan killed it today. stoked for him. time for the botls game and some beers and bbq!

nutrition:
pre - 2 cups of coffee, shooter smoothie, sub 8
during - 1 bottle V, trail mix, water
post - supps + Fluid

C • Quality! 2

heading into work early this morning for a big data center upgrade. we're ready and it should go smoothly. hoping to be out of there by noon and on the bike by 1pm. can't wait to get this over with... big monkey on my back!

got some good sleep last night. in be by 9:15 and up at 530am. recovery could have been a bit better diet wise. hit happy hour with gordon and crew. i LOVE sweet potato fries!

go bolts!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

can't wait for football this weekend. 4 sick games. the plan is ride this afternoon and then chill watching the games. big ride tomorrow.

knocked out some yoga before heading to work. i have been wanting to start doing yoga once a week but have been lazy about it.

i did the first 25 minutes of the P90x yoga dvd. solid. then 300 various crunches on ball while getting ready.

now at work... and wish i was already on my bike. going to crush it this afternoon!

booyah! so stoked about this ride. killed the upgrade at work and if feels rad to have that done. got home around 1230 and was riding by 1250. it was kind of hard getting motivated... always is for me in the afternoon. the kind of day where i was stoked to have a structured workout and not just logging base miles. i really wasn't sure how i was going to feel. energy was good but kind of stiff from the last couple of days and sitting around working all morning.

workout:
3 hrs w/ 4 x 10 min big gear (50-60 rpm) climbs. 5 min ez spin between climbs. (2 seated/2 standing)

I rode for about 45 minutes on the way to San Elijo for the climbs. i pushed it a bit to open up the legs and i started to come around, but i think i hit every possible light in the first 30 min. frustrating. then i got to work!

Big Gear interval #1 - seated (San Elijo):
9:46, 1.68mi, 579ft of climbing
avg cadence: 56 rpm
avg HR: 161 bpm
max HR: 169 bpm

Big Gear interval #2- standing (Twin Oaks):
10:02, 1.51mi, 535ft of climbing
avg cadence: 54 rpm
avg HR: 162 bpm
max HR: 172 bpm

Big Gear interval #3 - seated (Twin Oaks):
10:01, 1.45mi, 510ft of climbing
avg cadence: 56 rpm
avg HR: 159 bpm
max HR: 166 bpm

Big Gear interval #4- standing (San Elijo):
10:02, 1.64mi, 570ft of climbing
avg cadence: 53 rpm
avg HR: 161 bpm
max HR: 172 bpm

the climbs were solid. i climbed each side (san elijo/twin oaks) standing and seated to mix it up a bit. twin oaks is definitely a bit tougher. it gets pretty steep in the middle. very stoked with effort. felt strong. such a good workout.

after the climbing intervals i was at 1:45 ride time and had already climbed 3500 ft. and then i took double peak to the top and when i got there i was at 1:53 with over 4000 ft of climbing! QUALITY time on the bike!

i descended still feeling good and took a long loop home to get in 3 hours... and ended up getting over 5000 ft of climbing.

nutrition:
pre - big bowl of GF oats mixed with 1 egg, 1 egg white, unsweetened coconut flakes, walnuts, and cinnamon for breakie, larabar 1 hour before ride and FRS right before
during - 1 bottle of h2o w/ .5 nuun, and a mango slice & a little trail mix 2 hours in. I took another bottle and more food but didn't need them
post - supps + Fluid

- tonight is all about recovery so i can survive tomorrow's ride. just cooked an epic meal. grilled salmon and a ton of roasted veggies (broc, mushrooms, yams, onion, brussel sprouts, spinach). recovery tights are on and feet are up.

body feels pretty wrecked right now. hopefully ride this morning will loosen things up. hoping to get to the OC this afternoon to ride.... all depends on work.

drank too much caffeine yesterday afternoon and sleep suffered. just tossed and turned a lot. i had a diet mt dew around 2 and then a tall coffee add 2 shots from bucks arround 4:15 right before RU. need to cut the caffeine at noon.

changing schedule up a bit over the weekend due to work.

C • LT 1

i am changing the schedule up a bit. since i have to work tomorrow cody had it planned for me to ride longer today but i have a 10 am mtg so i couldn't go too long and after getting an email right as i was heading out the door I knew i couldn't get to the OC to ride this afternoon. no big day!

i should be out of work around noon tomorrow so still plenty of time to ride. so i made today mellow.... as it would normally would be. i went a little longer but kept the effort EZ.

I rode north inland and then just cruised down the checking the surf... it's firing. going to try and get in the water this afternoon.

no soreness (yet) from the hard workout last night. going to try and bank some recovery time. I was off the bike at 830 and won't be back on until around 1pm (hopefully) tomorrow afternoon. that's 24+ hours... basically a full day. really going to focus on doing everything i can so i am ready to nail the intervals tomorrow and long climbs on sunday.

up late... i was at work unitl 830 and then got a call at 9 right when i walked in the door. worked until 10. 30 minutes to unwind, in bed at 1030. late for me during the week. slept a little later but still gotta get out to ride. another busy day at work.

same workout and route as tuesday.

workout:
4x2 min ILT
1 x 12 min BG interval
4x2 min ILT
1 x 10 min high cadence interval

got out the door an hour later than normal. it was nice to be a little warmer and not need lights... but i kind of enjoy the EARLY mornings because there are way less cars on the road.

4x2 min ILT
- was nice and warm by the time i started the first round. really worked on strength today. it was like 2min rounds of of 1 legged squats. tough.

Big Gear interval (San Elijo):
12:01, 1.82mi, 627ft of climbing
avg cadence: 54 rpm
avg HR: 148 bpm
max HR: 155 bpm

4x2 min ILT

high cadence spin int:
9:47, 3.35 miles
avg cadence: 113 rpm (goal is to get this to 115)
avg HR: 137 bpm
max HR: 150
- stoked with the avg cadence. once i can consistently hit 115 i will up my goal to 120.

again... i stood on all the climbs between intervals and stayed in the big ring @ 50-55 rpms. didn't nail it. kept HR under control and just thinking about muscle tension and strength.

nutrition:
pre - 1 cup coffee, shooter smoothie shooter smoothie (100% blueberry juice, supreme superfoods, wheybolic)
during - 1 bottle h2o
post - supps + Fluid

Holy Crap. Suffer fest. this was the hardest workout yet. there were times when i honestly wanted to quit and didn't think i could complete the sets/circuit.... but i got through it.

a lot of various split squats, jumps, hops, core.... demolished!

i have no idea what shape my body will be in over the next couple of days. could be rough. luckily saturday is kind of recovery due to having to work.

came home and made and epic veggie/egg scramble (eggs, ham, turkey, sweet pots, green pepper, mushrooms, carrots, zucchini, broccoli, and spinach). hands down my favorite recovery meal.

time to put feet up, have a glass of wine, and crash early!

knocked a bunch of work out last night so i could ride this morning... and am still going to be cutting it close on making it it to me morning meeting on time. then i have a full day with a cutover tonight. i love work. hopefully i will be home by 930 (bedtime!).

ate my face off yesterday. i was standing at the fridge right before bed eating spoonfuls of every nut butter (many) we have in the fridge!

holy DOMS. total body is sore. car wreck style.

C • insulin before bed 7

climbfest!

stoked i got this ride in.... before it started really raining! it started misting/drizzling and then lightly raining about 90 min in and that lasted for an hour but i got through it. not bad at all.

definitely had the DOMS... legs and upperbody but felt good once i loosened up.

changed up the route that i did last week and after a couple of climbs hit double peak.

home-la costa trails-up horned lizard-down switchbacks-up water tank-down crippler-up double peak-out and back on ridge trail-up to water tank #2-down to la costa trails-up crippler-down horned lizard-trail to road-leucadia-home

rode steady on the climbs and had good power. not trying to set any PR's. took slpit of double peak climb. good baseline.

Double Peak (from start of dirt path)
24:24
2.88 miles
1082 ft of climbing
avg HR: 155
max HR: 171

finished the ride solid and feeling good. i did the last road climbs out of the saddle. riding in the rain/drizzle in the middle of the ride made it fun... got muddy... but now my bike needs to be cleaned.

nutrition:
pre - 1 cup coffee, shooter smoothie (100% blueberry juice, supreme superfoods, wheybolic)
during - 2 bottles of h2o w/ .5 nuun in each, pb larabar (real food!)
after - supps + fluid

hauled ass to work... only to find out my 10am mtg got cancelled. lame.

mellow session before cutover.

10 min recumbent bike
stretching

then 2 rounds:
150 various crunches on ball
30 back ext on ball
5 min plank

then some foam roller action.

legs felt much better after. good idea. time to get to work.

got up without the alarm and shut it off so beth wouldn't wake up. weight is holding steady even though i have been eating more... maybe it's to start eating even more!

Getting it done. was kind of slow/sluggish getting out the door this morning. not sore or really tired... just slow. Strength interval workout. After talking with cody yesterday we changed the ILT intervals from 8x1 min to 4x2min. i also tried to convince cody that i should probably do two of the big gear intervals... typcial. always trying to do more. he said i could if i wanted but after giving it more thought decided against it. with all the climbing i am doing on my other rides and strength work i am doing in the gym i don't ALWAYS need to ADD MORE. just follow the plan. it works.

workout:
4x2 min ILT
1 x 12 min BG interval
4x2 min ILT
1 x 10 min high cadence interval

so i headed out the door warmed up and then got to work.

4 x 2 min ILT
- i did this round with a small climb in the interval and kept the cadence 50-60 rpm on the climb and then turned around and spun 90+ rpm about 1:15 into interval. HARD. just working with the terrain.

then i headed for San Elijo.

Big Gear interval (San Elijo):
12:02, 1.82mi, 628ft of climbing
avg cadence: 54 rpm
avg HR: 153 bpm
max HR: 160 bpm

after the interval i descended and got in about 30 min before next round of ILT's.

4 x 2 min ILT

high cadence spin int:
9:43, 3.31 miles
avg cadence: 109 rpm (goal is to get this to 115)
max cadence: 131 rpm
avg HR: 143 bpm
max HR: 160

- the avg cadence would have been higher if i hadn't had to slow down for a couple of lights and cars. i can already tell a difference in my spinning. i was way more comfortable spinning 120 rpm's with out bouncing... just really concentrating on spinning circles.

i did all the climbs in between and after intervals out of the saddle and @ 55 rpms. i probably totaled about 10+ min of standing BG climbing by the time i got home.

nutrition:
pre - 1.5 cup coffee, shooter smoothie (1 scoop super greens, .5 scoop gnc vanilla whey bolic, .5 banana)
during - 1 bottle h2o
post - supps + Fluid

last week was perfect in terms and training and diet. i have upped the cals a bit and i think it's helping. i have also changed up the timing of meals a bit and i am able to eat more with out feeling like i am forcing it.

a bit of a change to my goals for the month. i had originally wanted to get in 3 strength sessions a week but i think the 2 RU sessions are enough. adding more core is fine but i think if i add in a 3rd strength session i will hinder recovery and not make the gains i want. the workouts are f'n hard... recovery is my friend.

mellow ride and RU today!

early out the door and feeling good. rode down to starbucks in la costa to meet up with TJ. then we rode the coast to UCSD and back. kept it mellow, talked the whole time. he had a tempo interval to do on the way back and i just sat on his wheel spinning 95 rpms. body is feeling good.

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

i wore my recovery tights under my jeans to work today. every little bit helps. stoked for RU tonight.

another ass kicking!

warmed up on stationary bike, dynamic stretching, foam roller, and then group warm up. the 3 circuits of strength work... total body and a lot of various squat movement. super hard work out and i will feeling this on in the coming days. beth was killing it! she's a strong!

came home and ate my face off and now my feet are up and i am stuffed!