Training Log Archive: Grandpa Jameson

up late with beths parents just hanging... damn they stay up late and are east coast time! great dinner, good wine, even better sleep. hitting the roads with beth again to day for her scheduled 4 hour ride... i am still just cruising through my "recovery" week....

log it! some good base miles today with beth. sat around all morning with beth's parents before they headed out and it was 930 before we were on the bikes.... late for me. i wasn't very motivated starting out and tried to talk beth out of riding and just lounging and eating all day... but she needed 4 hours and i want her go for the kona slot... so i agreed to play sherpa.

rode from home through elifin and then climbed wohlford to the cafe and then flipped it and came home via del dios, villa da la valle, and the coast.

I didn't feel bad on the bike, but not good either. kind of average... been a while since i had this feeling. it's the end of a "recovery" week for me so i just wanted ride mellow with the wife. after the wholford climb is started coming around and when we got back to del dios (2hr mark) i started to feel really good. legs were ok and just wanted to keep it mellow. mission accomplished.

ended the ride with a coffee at starbucks and lounging on the patio.

nutrition:
pre - too much coffee and a big bowl of cereal with berries.
during - 1 bottle h2o, 1 bottle prolong, bora bora bar.
post - powerbar protein bar

I really liked the prolong but probably not the best kind of ride to test. next week will be a better with some harder riding.

C • prolong 2

Good times last night. Drank plenty of wine and at random wine bar food. in bed by 10. woke up at 4am... wide awake and listened to if rain. bummed. then back to sleep. it's clear now but the roads are wet. going to head out on the road in a couple of hours with beth and her dad.

plan is to ride mellow with them for a couple and then see how i feel.

Finally out on the road bike. lounged around this morning, ate a good breakkie (oats/buckwheat + 1 egg), and waited for beth to get back from swimming. just after 9 beth, her dad, and I hit the road. perfect day out and the roads were 90% dry.

we headed down the coast, hit the 56 bike path and back through RSF to el camino del norte. nice and mellow, just spinning out the legs. i was definitely feeling some of the squats/lunges from yesterdays strength session. beth had 3 x 10 min intervals so i did them with her and got in some good tempo.

after two hours beth and her dad headed for home and i headed for the hills.

i climbed double peak (full climb):
21:08, 3.6 miles, 1212 ft. of climbing
avg hr: 164 bpm
avg cadence: 66 rpm

then i descended twin oaks valley and climbed back up.
11:22, 1.73 miles, 616 ft of climbing (steep)
avg hr: 159
avg cadence: 64 rpm

good ride. and ended with 4 hours, 60+ miles, and over 5000 ft of climbing.

word. more riding tomorrow.

up late and up early. beth's parents got in town late last night and beth was up early to run and swim before work. it poured last night and i slept good after taking down an entire quart of this
http://www.purelydecadent.com/products/purely_deca...

stuff is so good... and it's dairy and soy free. check it out. i may need to contact them about sponsorship.

trying to decide... bike already set up on trainer in the garage but it's not raining. man up and hit the roads on the cx bike or suffer on the trainer...

C • suffer on the roads! 2

Paying my dues. I was totally planning on trainer session this morning but the skies were clearing up so i charged it again on the cross bike.

I just wanted to get in a recovery ride and roads were still pretty wet. no trail time this morning. 45 minutes it started to rain hard and i got soaked. upper body, hands, and feet were good but lower body was drenched. It stopped after 15 minutes and then i had to battle the wind home and i got pretty cold.

i kept the pace very mellow (avg HR 124) and just got through it.

can't wait to get back out on dry roads in the sun! Hopefully tomorrow.

headed to the gym during lunch and knocked out a solid session. Usually I drag through my lunch/solo sessions, but not today. RU inspired workout.

warm up: 10 min on recumbent bike.

circuit #1
2x:
100 med ball crunches on ball
dumbbell squats 3 ways (24 total reps)
- 8 x standard
- 8 x L leg forward
- 8 x R leg forward
dumbbell punches 8 rounds of (64 total reps per set/32 ea arm)
- up, side, back cross, front cross

circuit #2
2x:
dumbbel lunges standing on box 8 rounds of 48 total reps per set 24 ea leg)
- forward, side, angle back
20 walking push ups over box

superset #1all on ball
30 dumbbell rows (15 ea arm)
30 single arm dumbbell bench (15 ea arm)
30 crunches

superset #2all on bosu
15 overhead tri ext
30 single arm dumbbell curls (15 ea arm)
30 crunches

superset #3
20 weighted back ext
40 weighted side bend (20 ea side)

word.

Stayed up a little late (10pm) because i new there was no chance of riding this morning. been pouring all night.

trevor and i are going to do a trainer session at RU this afternoon before strength workout. hopefully i can get back out side tomorrow morning....and the weekend is looking good.

today was turning into a shit show and i wasn't sure what i was going to get in. trevor and i had planned on knocking an trainer session out at RU before the strength class. so i didn't do anything this morning. i was up and working by 630 so i could bolt out of work early for the trainer session... and then i got an email at 10am from trevor saying he wasn't going to make it... and then I found out the RU class was canceled because all the flooding. then i decided i was just going to do a trainer session at home (bummed).... but then the weather broke. i checked the radar and it looked like i had window.

i hauled ass home and got out on the cross bike hoping to get in at least an hour before the rain started back up. i headed straight for the trails in encinitas ranch to see if they were ridable...and they were. after an hour.. still no rain. so i kept riding and then 15 minutes later full on monsoon. puring rain and 40 mph winds! AWESOME. I could see that it was only a small rain band with sun behind so i didn't head home... just kept doing laps on the trails getting super muddy and wet. so much fun. good skills work too riding through rain a water. full on recovery ride.

and soon enough the sun came out, i got some photos of a killer rainbow, and i got in some more time. then headed for home. killer ride... i don't know what i would do without my cross bike. i can ride it in any weather and it's improving my bike handling skills across the board. love it!

C • nice dude, i cant believe t... 1

quick session after ride.

100 crunches on ball
5 min plank
100 crunches on ball
5 min plank
100 crunches on ball

then foam roller.

slept in the this morning. have appointment at the "lab" at 9 for the tests should be interesting.

yoga at home before heading out. just loosening up the body. kind of tight today. no soreness. gym session last night?

hit the foam roller right after. now it's time to get see if i can make myself puke on the bike!

Warm Up and Cool Down before and after VO2 Test.

VO2 Max test done on Velotron (computrainer). Ok test. Not sure this is the best protocol... especially for me. I will post all the resutls in a "note" below.

test protocol.
warm up
start at 100 watts and watts continually increase 20 watts every minute until you can't hold above 70 rpms.

It was hard for sure but we both agreed that we probably stopped the test just a bit too early but the results are still solid.

It's a good test for sure and highly repeatable which is the key, but i think there are other test protocols that may be better. but even with that being said Ken at Fit Stop does a great job.

my other tests were fun too... see results if you want in the note i will post tonight some time.

Pretty stoked about this ride. I left the testing about noon and it still wasn't raining. I worked from home today so i knew if nothing was going on i could ride... and there wasn't! so i grabbed a red eye (coffee + 2 shots of esspresso) from coffee bean on the way home and slammed a bonk breaker bar. i came home, checked the radar and thought i could maybe get in an hour before it started to pour.

i headed south on the rail trail to cardiff and then rode to torrey pines... and it still wasn't raining. climbed the inside of TP twice (1 seated/1standing) and then did the outside (seated). I was feeling awesome and it still wasn't raining so i headed for the UCSD cross country trails and did a couple of laps... SHREDDING on CX bike!

Then i headed for home. at the 2 hour mark i started to feel some sprinkles but then it stopped so i rode all the way to leucadia.... then it started to POUR. I rode the last 20+ min in cold, driving rain and wind... but i was laughing and just stoked that i headed out for a 60 min spin and was going to end up with over 2.5 hours!

70/30 - road/offroad

All EZ, nothing HARD, just having FUN!

definitely going to have take down some of Grandpa J's cough medicine (jack daniels) tonight.... don't want to get sick from riding in the rain and cold!

Testing is fun. I got 3 tests done.

1. Metabolic Test
- protocol: where mask, relax, breathe into mask. 20+ min
- the test determines how many cals you burn at rest and the break down (CHO/FAT)
- results:
REE (resting energy expenditure) kcal/day: 1586.12
CHO kcal/day: 412
CHO gram/day: 98.66
CHO %: 26.3
Lipid (fat) kcal/day: 1155
Lipid (fat) gram/day: 122.17
Lipid %: 73.7

- so basically i am a fat burning machine! this is good! the VO2 test also showed my "fat bump" (HR where body stops burning fat and turns to glycogen) is all the way up to just below my threshold at 162 bpm's. he was impressed by this... he said even ultra distance guys don't get that high... usually! this correlates with what i thought. and why i can ride forever aerobically on very little cals.

2. VO2 Test:
- protocol: warmed up and the test started at 100 watts and increased 20 watts per minute until i couldn't hold 70 rpms any more.
- results:
VO2 max: 63
LT HR: 165 bpm
power out put at vo2 max: 340 watts
threshold watts: 250
- I know there are other ways to test and we agreed after the test that we probably came up a little short. VO2 is kind of an arbitrary number in my opinion. it shows potential and little things can throw the test off. i am more concerned about watts at VO2 and watts at LT. I want to see these numbers increase.

3. Body Composition
- protocol: we did it two ways. Skinfold with calipers and hydrostatic in tank.
- results:
weight: 136
Body Fat% - skinfold: 4.3%
Body Fat% - hydro: 2.3%
- there is some room for error but not much. basically i am pretty lean! he said he would guess based on the 2 different results i am actually some where between 3-4%.

overall the testing was fun and pretty insightful. what i was really curious about was the metabolic testing based on all the stuff i have been reading lately. i am stoked i got these done now when i have been NO intensity. I am planning on going back for the same tests once i am at the end of my BUILD periods right before my A races to see the differences. It should be interesting

after the test i went out an bought a new scale for the house (i have been thinking mine was a little light) that was close to what he got. my scale read 135 this morning and i was 136.2 on Fit Stop's. So i went out and found a good one that showed me at 136. it also has BF and that was 4.9%. I just want this as reference points based on the test i got done today. So i know they are at least close and i can see how exact they are next time i go test.

a lot here... but these are notes for me so i have them for the future.

so that's it. thoughts?.

C • good info bro 9

kind of stoked the RU workout was canceled last night. started to rally for a home workout but blew to just chill with beth and cook a rad dinner.

feeling really good this morning. not raining now and it's clear. going to ride. i still think i am going to take cx bike or mtb.... yesterday was shit storm out side and i am sure the roads are covered in shit!

the plan was to take it really ez on the bike today to get in the lab and test tomorrow AM but the guy hasn't got back to me... so I will ride!

Stoked to get out on the mtb this morning. since it was clear and roads were drying decided to head to the La Costa trails. they can handle some rain and it's probably going to be the only time i can get on the mtb all week. stayed on the road until it got the the trails. kept it mellow.

I hit 3 climbs and just sat in and kept it aerobic. the trails were in great shape just a couple of puddles. the single track descents were sick, nice and tacky... able to rail the bermed corners!

all the climbs were 1+ minute slower than when i am going harder. i had some thoughts of going longer but with the chance of testing in the lab tomorrow i made sure to go mellow.

great start to a recovery week... hahaha... 5.5 hours on the bike in the last two days!

of course when i got back from riding i had an email finally confirming my tests for tomorrow morning at 9am... i will get 24+ hours of recovery between end of ride and testing tomorrow morning. really looking forward to it.

nutrition:
pre - 2 cups of coffee, cereal, couple of bites of protein bar
during - 1 bottle of h2o, couple of bites of protein bar
post - supps + fluid

Hit the gym after work.

Jogged to the Y and did bunch of upperbody on all standing on bosu trainers and bunch of pushup and core on the ball.

foam roller session after and then walked home.

no lowerbody with lab testing tomorrow. gotta be ready to drop some watts!

Good night of sleep... after very disappointing bolts game. oh well... i guess that just means i can train more and not plan my weekends around the bolts!

the last two weeks have been awesome training wise. a lot of quality, big miles, big climbing and i am feeling great. maybe the best back to back bike weeks i have ever put in. i talked with cody yesterday and we are going to make this week a rest/recovery week with the forecast for rain everyday. i really want to bank the last two weeks and not force anything.

so this i will ride when i can (cx bike, trainer, road if it's not too wet) and hit RU and gym hard. I may even throw in some cross training... short run or swim. just stay active the keep the body moving. i am also trying to get in the "lab) on wednesday for a Vo2 max, LT, metabolic test on the bike. hopefully it comes through.
http://www.fitstop-lab.com/index.htm

So much for this being a "rest" day. the plan for this week is to just do what i can. I am working from home today so i got up later than normal for a monday to some rain. i wasn't sure what i was going to do and was considering just spinning a bit on the trainer. then the rain stopped and it looked like i would have a window to ride. so i jumped on the cross bike with a plan to get in 60-90 min depending on weather.

i did the first hour on the trails in encinitas ranch just having fun and the weather was good. then i headed down to cardiff on the rail trail. then i jumped on the road and headed for del mar... and it started to rain a bit. when i turned around in del mar the rain stopped so i just kept riding... and riding. i found some new trails in carlsbad and got in a good loop.

before i knew i was at home with 3 hours in the bag. stoked. all super EZ effort. just spinning and shredding up the trails.

probably about 60/40 - road/trail.

nutrition:
pre - coffee, cereal
during - 1 bottle of h2o - didn't plan on riding for 3 hours, didn't take any cals but i felt great throughout.
post - supps + Fluid

the plan was to hit RU tonight, but they lost power and had to cancel workout. bummed. was thinking about hitting a strength session at home decided to just rest. will hit the gym tomorrow at lunch.