Training Log Archive: Grandpa Jameson

we all passed out super early... smashed. great sleep. up early for some fun local mtb and then celebrating Fi's 2nd bday... bday is actually tomorrow.

good legs today. parked of quincy and rode the bear creek to green mountain. good miles and climbing and just have fun. feeling good on the bike. stoked on the new tires (vittoria mezcal 2.25). going to order 2.35s next.

C • I wish I could go 2.35. Max... 1

up early (345) for Maggie's race. North Fork 50k. sleep was solid and woke up just before alarm. legs tired for sure. we'll see how long today is and if I get in an easy spin later.

easy spin through chatfield and back. was hard getting out the door after getting up early and being at the race all morning chasing Fi.. but got it done while Fi napped.

ap: 158
np: 176
mp: 383
814 kJ

good sleep. Fi in our bed for a couple of hours 1-3. last big ride today.

last long ride before bailey hundo... and the longest of the year in the books. stoked with the way it went for sure. rode from home to the base of mt evans and over 11k twice. suffered a bit up high but was able to ride strong all day. time to slowly back it off for the next couple of weeks.

ap: 201
np: 228
mp: 582
4266 kJ

solid sleep... and it's my friday! another 3 day weekend on tap.

Dade +5 - TrainerRoad

Dade +5 is 2 sets of 4x3.5-minute VO2max repeats at 118% FTP.
3.5 minutes of recovery fall between Intervals and 7 minutes of easy spinning separate the sets, all followed by 15 minutes at 65% FTP.

didn't have it today. still carrying fatigue from weekend/last 2 weeks. bailed on workout after 3 intervals. i was working harder that i should have been and needed to be. last really long ride tomorrow so made the tough call to bail. always sucks but pretty sure it was the right call.

ap: 212
np: 265
mp: 337
404 kJ

Pettit +1 - TrainerRoad
Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP

just kept it easy to get in 90'. started to get to me that i bailed on the workout....

ap: 175
np: 198
mp: 507
630 kJ

warm up

2 x barbell complex + push ups + sumo walk

squat 10x #65, 10 x #95

3x
10 x squat #115
5e x kb single leg DL #35
10 x kb sdhp #35
10 x kbs #35
5 x scotty bob #20
10 x box jump
10 x curl to press #20
10 x shrug #70
10 x weighted sit up #25
10 x toes to post
1' plank
20 x face down back ext
1' calf raises

sleeping really well... on it early today.

early morning miles. legs felt pretty good today and the best they have on these early morning rides. crazy what a difference one easy day makes.

ap: 194
np: 223
mp: 469
1290 kJ

easy family jog... legs feeling good.

more good sleep. legs are for sure tired. a couple of easy days on tap. only 3 days of work and then off Friday and maggie is racing north fork on saturday. good times.

super mellow spin on the river path. sunny and warm. legs were shit at the start and way better by the time i got home.

ap: 146
np: 162
mp: 651
779 kJ

right after ride....

2 x barbell complex + push ups + sumo walk

DL warm up: 1- x #95, 10 x #115

3x
10 x DL #135
10 x kb thrusters 2 x #20
10 x kbs #35
10 x shrug #70
20 x step up 20"
10 x push up
10 x dc curl #20
10e x kneeling keg lift #35
20 x reverse leg curl back ext
20e x calf raises
50 x sit ups

big sleep... was so tired last night.

as soon as i got home from ride maggie and i left for the baseball game. such a good time and seats. drinking a few cheap beers in the blazing sun watching baseball with maggie.. .doesn't get much better.

last day off of work. shooting for 3 hours today to close out this block and the then a couple of easy days before on more solid stretch thurs-sunday.

last day of block before rest. after 2 big weeks it was time to test my tired legs up deer creek/high grade (10.6 miles/2700ft of climbing) to simulate that last climb of bailey hundo.

legs were screaming from the start but since it was memorial day i had rabbits to chase the whole way. tons of people out on their bikes... awesome. previous best came last year a couple weeks before Silver King when I did the same kind of test. I went 48:43 and averaged 267 watts.

Yesterday's result: 45:04 and averages 300 watts! likely lifetime bests of 30' (302 watts) & 45' (300 watts) power. stoked with the progress and the fact taht it was on extremely tired legs. once the tapering and my legs start coming back may give it another go before or just after bailey hundo. I know I can go some where in the 43:xx with fresh legs... but that effort took a toll mentally and i had a lot of people to chase so it may be hard to replicate that effort.

ap: 217
np: 255
mp: 830
2025 kj