I managed to knock out some serious mileage this weekend on the bike. Saturday I had a brick planed and rode 86 miles followed by a 30 min jaunt through the park. The ride went well, I did not have any serious nutrition problems nor did I get to uncomfortable. Any time I began to feel uncomfortable in the aero position I happened upon a steep enough grade that I could pop up to climb. Of course my work was on the trainer because I am sissy and dislike riding in the cold, I really should move to a warmer climate.
Sunday I had a long run planned; however my lovely wife convinced me to go snowboarding instead. After a hard day on the bike, I started feeling the riding pretty early in the afternoon but managed to finish the day somewhat strong. On our second to last run I couldn't get my legs to listen so I was a little out of control... but no one was harmed, so I feel it was ok to be on the edge. I probably would not have made it back to the car, but a lady broke her leg getting off of the lift we were on so I was given a 20 min break as we dangled in the chair to recoup. Similar to a power nap. I managed to ride to the parking lot safely.
In addition to that I had Monday off from work so I was going to try to make up my run and squeeze in the daily events as well. After completing so core work I decided that if I tried to run I would not get in my scheduled ride and I would continually be trying to make up workouts and exhausting myself through out the week. I decide to blow off the run and jump on the bike instead.
Since I had a heavy lower body weekend, I kept my spinning at a low intensity and concentrated on a higher cadence. After three episodes of Dr. Who I was ready to call it a day. I didn't have the computrainer on, but I averaged 22mph for 2.5 hours so I estimated I rode 55 or so miles. Lets just say that my glutes and hammies are burning today.
I have a mild run scheduled tonight so I hope that allows me to stretch out the legs a little.
Tuesday, March 1, 2011
Friday, February 25, 2011
Speed Work on the Bike
I realize I have been absent for a while, but life has been pretty busy. I have been training.... but not as hard as I planned on at this point. This last week I got most of my life events back on track and it has been easier to get in all of my workouts. After a light workout yesterday, I got in some speed work this evening on the bike.
I love speed workout because you get a fantastic workout in, in half the time. It isn't necessary to rearrange plans or miss hanging out when you only workout for 55 minutes.
After a nice warm-up, I started with 4X15sec sprints on 10sec of rest. After a 2 minute cool down or further warm-up depending how you look at it, I switched to 15X60sec sprints on 30 sec of rest. I could tell I was starting to fade near the end, but my cadence was still well over 80 rpm, closer to 90 rpm. I have noticed when I am doing heart rate workouts my cadence is generally around 65-70.
I finished with a cool down and now all I want is a beer... I think I just might. I have a huge brick planned for tomorrow, so see you then.
I love speed workout because you get a fantastic workout in, in half the time. It isn't necessary to rearrange plans or miss hanging out when you only workout for 55 minutes.
After a nice warm-up, I started with 4X15sec sprints on 10sec of rest. After a 2 minute cool down or further warm-up depending how you look at it, I switched to 15X60sec sprints on 30 sec of rest. I could tell I was starting to fade near the end, but my cadence was still well over 80 rpm, closer to 90 rpm. I have noticed when I am doing heart rate workouts my cadence is generally around 65-70.
I finished with a cool down and now all I want is a beer... I think I just might. I have a huge brick planned for tomorrow, so see you then.
Saturday, January 15, 2011
Brick off a sick day
I'm glad I chose to take a couple of days off to partially get over this head cold or I would have a hard time with this mornings brick workout. I had a 4 hour bike and 30 min run planned. I usually jump straight into my workouts, however since I had a long morning ahead of me I took some time and ate a small breakfast that consisted of a bagel thin with cheese, an apple, and a cup of joe. Nothing that would upset my stomach on the ride.
I jumped on the bike, set the Computrainer to IM Louisville and began the workout. The first two hours went by rather quickly and I managed a 17 mph pace despite being ill the last couple of days. The second half was a different story. I started feeling the ride in my hamstrings and quads and my pace dropped to 15 mph. It was about that time that my left aero bar became loose as well and it kept dropping. So for the last hour and a half I rode out on the wide bars.
My nutrition plan was flawless. I set a timer on my watch to go off every 20 minutes and I alternated between my electrolyte drink (Cytomax) and Clif Shots and Bloks chased by water. My total consumption averaged out at a little over 230 calories and hour. I do believe I need to drink more fluids because I never felt a need to relieve myself and I started getting rather hot near the end of the ride. The timing is correct, I just need to chase my fuel with more water than I did today.
Coming off of the ride my legs did not feel wobbly, they just were tight. With about 15 to 20 minutes left in the ride I dropped to the small ring and managed some easy fast cadence to loosen before the ride. I think this helped a lot, and I only hope I remember to do this on race day.
Kayleigh joined me on the nice and easy 30 minute run around our neighborhood. There were a few hills that I had to walk in order to keep my heart rate down, but all in all we maintained a pretty steady pace. We were back at our door with a few minutes to spare but I was OK with calling it a day. Along with some stretching inside, I think the short run helped loosen my legs up after the long ride.
I still have a long ways to go; in 4 hours I was only 6 miles over the half way point on a course that doesn't have the same climbs as the St. George course, but as long as I stick with the Grip I can smell success.
Training:
Bike: 4 hours, 62 miles
Run: 30 min, 3 miles
I jumped on the bike, set the Computrainer to IM Louisville and began the workout. The first two hours went by rather quickly and I managed a 17 mph pace despite being ill the last couple of days. The second half was a different story. I started feeling the ride in my hamstrings and quads and my pace dropped to 15 mph. It was about that time that my left aero bar became loose as well and it kept dropping. So for the last hour and a half I rode out on the wide bars.
My nutrition plan was flawless. I set a timer on my watch to go off every 20 minutes and I alternated between my electrolyte drink (Cytomax) and Clif Shots and Bloks chased by water. My total consumption averaged out at a little over 230 calories and hour. I do believe I need to drink more fluids because I never felt a need to relieve myself and I started getting rather hot near the end of the ride. The timing is correct, I just need to chase my fuel with more water than I did today.
Coming off of the ride my legs did not feel wobbly, they just were tight. With about 15 to 20 minutes left in the ride I dropped to the small ring and managed some easy fast cadence to loosen before the ride. I think this helped a lot, and I only hope I remember to do this on race day.
Kayleigh joined me on the nice and easy 30 minute run around our neighborhood. There were a few hills that I had to walk in order to keep my heart rate down, but all in all we maintained a pretty steady pace. We were back at our door with a few minutes to spare but I was OK with calling it a day. Along with some stretching inside, I think the short run helped loosen my legs up after the long ride.
I still have a long ways to go; in 4 hours I was only 6 miles over the half way point on a course that doesn't have the same climbs as the St. George course, but as long as I stick with the Grip I can smell success.
Training:
Bike: 4 hours, 62 miles
Run: 30 min, 3 miles
Friday, January 14, 2011
Sick day
I woke up yesterday and had planned a long 3000m swim which ended abruptly when I tried to talk after the alarm went off and nothing came out. My throat was dry, I had a headache and I felt achy all over. I rolled out of bed to take some medicine and laid back down for an hour.
When the alarm went off a second time for work, I felt a little better but I knew it was going to be a long and lousy day. The only thing that kept me going was I knew I had to feel well enough by 5 so I could go to my previously scheduled massage. I almost canceled it but I was selfish and told myself nothing was contagious so it would be OK to go. I'm glad I did too.
My masseuse was incredible and was getting very deep. Sometimes I felt like I was going to cry and often I found myself holding my breath. I knew I was lumpy, but I didn't think I was in such bad shape. I tried to have an out of body experience so I concentrated on breathing and focused on my happy place. I have already scheduled an appointment for an additional massage in two weeks. I am trying hard to include massage in my training, but it is often difficult to make the time. I tell myself that a massage every now and then will improve my gains more than an hour run would in order to justify it.
As far as today goes, I am feeling better, but I didn't make it out of bed to swim this morning either. The pool is closed in the afternoons for lap swim so I am debating to spin or not. I have a long brick scheduled for tomorrow and I think working out today may make my head cold worse. I am leaning towards taking the day off and being fully rested for this weekends events.
When the alarm went off a second time for work, I felt a little better but I knew it was going to be a long and lousy day. The only thing that kept me going was I knew I had to feel well enough by 5 so I could go to my previously scheduled massage. I almost canceled it but I was selfish and told myself nothing was contagious so it would be OK to go. I'm glad I did too.
My masseuse was incredible and was getting very deep. Sometimes I felt like I was going to cry and often I found myself holding my breath. I knew I was lumpy, but I didn't think I was in such bad shape. I tried to have an out of body experience so I concentrated on breathing and focused on my happy place. I have already scheduled an appointment for an additional massage in two weeks. I am trying hard to include massage in my training, but it is often difficult to make the time. I tell myself that a massage every now and then will improve my gains more than an hour run would in order to justify it.
As far as today goes, I am feeling better, but I didn't make it out of bed to swim this morning either. The pool is closed in the afternoons for lap swim so I am debating to spin or not. I have a long brick scheduled for tomorrow and I think working out today may make my head cold worse. I am leaning towards taking the day off and being fully rested for this weekends events.
Wednesday, January 12, 2011
Hours at the gym
Due to a slow start this morning because of a mild headache, I had to fit my training in between work and dinner. After work I flew home to change and grab some clothes, fed the cats and much to their dismay, immediately left to hit the pool. I love the decision to switch to afternoon swim training because their are fewer people in the pool to share the lanes with. I managed to get half of my workout in before anyone else showed up.
Today was a moderate swim that consisted of an 800m swim, 800m pull, 300m kick and 100 swim to cool down. Everything went well until I made it to the kick portion. My kick is so weak that it takes me forever to go anywhere. Since there was no one at the pool the lifeguards were staring at me and I felt like an idiot. I rapidly turned around and grabbed a pair of fins to help out. It was cheating a little, but I still got the leg burn so I let it go.
After the swim, I changed and ran upstairs to the track for a nice 45 minute tempo run. I am not sure if it is mental or factual, but I believe my pace is picking up while still maintaining a low heart rate. Tonight's run was fantastic, because Kayleigh decided to join me as soon as she got off of work. There was also a roller hockey match being played on the court below to assist with taking the boredom out of running in small circles. With everything going on around me, the time went passed quickly.
Training
Swim: 2000m
Run: 45 min
Today was a moderate swim that consisted of an 800m swim, 800m pull, 300m kick and 100 swim to cool down. Everything went well until I made it to the kick portion. My kick is so weak that it takes me forever to go anywhere. Since there was no one at the pool the lifeguards were staring at me and I felt like an idiot. I rapidly turned around and grabbed a pair of fins to help out. It was cheating a little, but I still got the leg burn so I let it go.
After the swim, I changed and ran upstairs to the track for a nice 45 minute tempo run. I am not sure if it is mental or factual, but I believe my pace is picking up while still maintaining a low heart rate. Tonight's run was fantastic, because Kayleigh decided to join me as soon as she got off of work. There was also a roller hockey match being played on the court below to assist with taking the boredom out of running in small circles. With everything going on around me, the time went passed quickly.
Training
Swim: 2000m
Run: 45 min
Hard Morning
Yesterday began at 4am in order to get in a moderate spin before work. QR and I ripped apart mile after mile of an imaginary highway for close to 2 and a half hours. I decided to start watching the "Band of Brothers" series again in order to help pass the time, so I made it through the first disk after one workout. Near the end of the ride I was struggling to keep up my pace and heart rate and I realized that in my rush to jump on the bike and get going I didn't have any Clif Shot or Bloks within reach. I started to crash rather rapidly after an hour and fifty minutes. I struggled through the rest of the ride and made a note to myself not to forget about training nutrition in the future.
After my spin, the work day was sort of exhausting. I felt depleted the whole day, but not necessarily in a bad way. It was almost a euphoric state of relaxation knowing that the hardest part of the day was over and I could glide into the afternoon workout. It turns out I glided right past the afternoon workout as well.
When I got home, my knee was still sort of aggravated from this weekends long run so I decided to pass on the track. I have not missed very workouts so I don't regret it, there is no point in jamming in every training session if my knee is busted in May. Tonight I will head to the track and make it up as well as try out my new shoes.
Training
Spinning 2:20
After my spin, the work day was sort of exhausting. I felt depleted the whole day, but not necessarily in a bad way. It was almost a euphoric state of relaxation knowing that the hardest part of the day was over and I could glide into the afternoon workout. It turns out I glided right past the afternoon workout as well.
When I got home, my knee was still sort of aggravated from this weekends long run so I decided to pass on the track. I have not missed very workouts so I don't regret it, there is no point in jamming in every training session if my knee is busted in May. Tonight I will head to the track and make it up as well as try out my new shoes.
Training
Spinning 2:20
Tuesday, January 11, 2011
Off day
Yesterday I had a scheduled day off and it was fantastic. I was not sore or tired, but it was nice to be a bum and sleep in until 6:30. It is also slightly funny that I now think 6:30 is sleeping in.
Since I didn't have training, I finally went and bought a new pair of shoes. I picked up some new Asics at my favorite running store, Bell's Running. It is like a full service gas station once you walk into the doors. I knew that I was way overdue for a new pair of running shoes, but the difference is amazing. My old shoes were so worn out, they provided no cushion at all. I'm excited to go and and run this evening.
Training:
Rest day
Since I didn't have training, I finally went and bought a new pair of shoes. I picked up some new Asics at my favorite running store, Bell's Running. It is like a full service gas station once you walk into the doors. I knew that I was way overdue for a new pair of running shoes, but the difference is amazing. My old shoes were so worn out, they provided no cushion at all. I'm excited to go and and run this evening.
Training:
Rest day
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