I did a map my ride on this race and found you can watch the route from Google Earth. Pretty cool
http://www.mapmyride.com/route/us/ar/jmsr/627126417229377437
Friday, January 22, 2010
Tuesday, January 19, 2010
Spin class
Yesterday was a rest day. Nothing to report there.
Did spin class this morning, for 45min. Stayed in Zone 2 for the first half of the class but the EVIL instructor had us doing fast spins out of the saddle. That bounced my HR into zone 5.
Tomorrow I will join the group at the bike rack for a CTS training DVD. I will probably get there early to 1:30 in the saddle. Sometime this week I need to do a 3hr ride or at least a 2hr ride.
That is all for now.
Did spin class this morning, for 45min. Stayed in Zone 2 for the first half of the class but the EVIL instructor had us doing fast spins out of the saddle. That bounced my HR into zone 5.
Tomorrow I will join the group at the bike rack for a CTS training DVD. I will probably get there early to 1:30 in the saddle. Sometime this week I need to do a 3hr ride or at least a 2hr ride.
That is all for now.
Sunday, January 17, 2010
Made it through Base two
Today completed my longest week of this years training. Now I can enjoy my rest week but rest weeks go fast.
This week I am looking forward to my fitness test on Sunday. I had an amazing test 3 weeks ago. I don't know how I am going to top that but I hope I do.
Recapping last week - 17:30hrs total time, either on the road, trainer, or spin bike. No weights. Three 3hr rides one of them on the road. My breakthrough workouts include 60min in zone3. Also, a force workout with low cadence and intensity into zone 4.
I feel real good about my training and fitness. I need to pick it up though. Joe Martin is coming soon. I set the bar high for myself, I want to be the highest placed Nebraskan at this race. I could get lucky and be the only one from the Cornhusker state entered. I am not counting on it.
I have a good start but none of this winter training will count unless I keep it up. It is like a diet, starting and going for a few weeks is easy... making it last and maintaining is the hard part.
This week I am looking forward to my fitness test on Sunday. I had an amazing test 3 weeks ago. I don't know how I am going to top that but I hope I do.
Recapping last week - 17:30hrs total time, either on the road, trainer, or spin bike. No weights. Three 3hr rides one of them on the road. My breakthrough workouts include 60min in zone3. Also, a force workout with low cadence and intensity into zone 4.
I feel real good about my training and fitness. I need to pick it up though. Joe Martin is coming soon. I set the bar high for myself, I want to be the highest placed Nebraskan at this race. I could get lucky and be the only one from the Cornhusker state entered. I am not counting on it.
I have a good start but none of this winter training will count unless I keep it up. It is like a diet, starting and going for a few weeks is easy... making it last and maintaining is the hard part.
It's Evolution baby
Yesterday schedule included a morning spin class and another longer ride to complete the 4 scheduled rides.
Spin class went well, the class was packed. I had them do some longer intervals into zone 4. We started with some short intervals to warm up. After that we did a pyramid starting with 1 min intervals up to 4 min intervals. The class seemed to like the longer efforts.
After class I felt like riding immediatly but it was still cold and icy so I waited till noon. Through the hills up to Blair I felt strong and fast. Even though I was keeping my HR in zone 2. I made it to Blair in under an hour so I kept heading north. I wanted 3hrs on the bike. I knew that I would have a head wind so I turned around 1:15 into the ride. I still had another hour to ride from Ft Calhoun so took the Boyer Chute, NP Dodge route for some extra time. Final time 3:02.
Spin class went well, the class was packed. I had them do some longer intervals into zone 4. We started with some short intervals to warm up. After that we did a pyramid starting with 1 min intervals up to 4 min intervals. The class seemed to like the longer efforts.
After class I felt like riding immediatly but it was still cold and icy so I waited till noon. Through the hills up to Blair I felt strong and fast. Even though I was keeping my HR in zone 2. I made it to Blair in under an hour so I kept heading north. I wanted 3hrs on the bike. I knew that I would have a head wind so I turned around 1:15 into the ride. I still had another hour to ride from Ft Calhoun so took the Boyer Chute, NP Dodge route for some extra time. Final time 3:02.
Friday, January 15, 2010
Getting closer
I am getting closer to my Base2 rest week.
This week is progressing well. I am only an hour short of schedule. I want to make up that hour in the worst way but I need to let it go.
Yesterday, I finished up with 3hrs of training broken up into two sessions. Spin class for an hour and then 2hrs at home on the trainer. The trainer workout I had good energy for about 1:30. After that motivation fell through the floor. I was done... If I was on the trail even BR could pass me.
Today I felt much better. I did a Force workout. This workout included 10 three minute hills, effort up to zone 4 and cadence down to 70.
This was not a power interval with a sudden burst of energy. I just shifted down to a hard gear watch my HR rise to zone 4 as I kept the tension on my legs.
I haven't downloaded my data yet but I should have close to 150miles for this week.
Two more days until rest week. I have 4hrs tomorrow and 3hrs Sunday.
This week is progressing well. I am only an hour short of schedule. I want to make up that hour in the worst way but I need to let it go.
Yesterday, I finished up with 3hrs of training broken up into two sessions. Spin class for an hour and then 2hrs at home on the trainer. The trainer workout I had good energy for about 1:30. After that motivation fell through the floor. I was done... If I was on the trail even BR could pass me.
Today I felt much better. I did a Force workout. This workout included 10 three minute hills, effort up to zone 4 and cadence down to 70.
This was not a power interval with a sudden burst of energy. I just shifted down to a hard gear watch my HR rise to zone 4 as I kept the tension on my legs.
I haven't downloaded my data yet but I should have close to 150miles for this week.
Two more days until rest week. I have 4hrs tomorrow and 3hrs Sunday.
Thursday, January 14, 2010
Change of Pace
Since it was SOOO warm yesterday, I decided to ride on the road. I am happy to say the roads North of NP Dodge Park are for the most part dry. HiWay 75 has a dry shoulder and Omaha Trace looks good too.
Rich was able to meet me at NP Dodge. It was a pleasant ride, we kept a steady tempo through out. I am a little disturbed because he dropped me on the hills. It is still early. We road non stop for just over 2hrs and had to stop because we ran out of daylight.
I rode one more hour on the trainer but I am short of my scheduled 4:00hrs.
This morning I did another hour in spin class and I will get two more hours tonight. Speed drills... should be fun.
Rich was able to meet me at NP Dodge. It was a pleasant ride, we kept a steady tempo through out. I am a little disturbed because he dropped me on the hills. It is still early. We road non stop for just over 2hrs and had to stop because we ran out of daylight.
I rode one more hour on the trainer but I am short of my scheduled 4:00hrs.
This morning I did another hour in spin class and I will get two more hours tonight. Speed drills... should be fun.
Tuesday, January 12, 2010
More Trainer time
I completed my M1 workout. Ramping the continuous zone 3 time for 60 minutes.
I noticed a couple interesting things when I looked at my workout chart. My HR line stay steady at ~160bpm for the entire 60min but I did notice that my avg. speed dropped a bit from ~19.3mph slightly to 18.6. I also had a lower cadence toward the end. I am not sure if I was loosing power due to cardiac drift or less efficient pedaling at lower cadences. Next time I will have to experiment with my cadence.
Tomorrow, I have a 4:00hr E2 ride schedule. I think it will be more mental than physical endurance.
I noticed a couple interesting things when I looked at my workout chart. My HR line stay steady at ~160bpm for the entire 60min but I did notice that my avg. speed dropped a bit from ~19.3mph slightly to 18.6. I also had a lower cadence toward the end. I am not sure if I was loosing power due to cardiac drift or less efficient pedaling at lower cadences. Next time I will have to experiment with my cadence.
Tomorrow, I have a 4:00hr E2 ride schedule. I think it will be more mental than physical endurance.
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