In the previous post, I mentioned that I had to do 4x12min Zone 4 intervals with 2min rests in Zone 2. 9 minutes in Zone 4 is all I could muster. This is a tough workout for me now. I am just not use to being in Zone 4 for extended periods because I have been doing mostly endurance rides.
After I did all my intervals, I had just under 30minutes to finish the 2hr workout. Today it is a 3:30hr long steady ride.
Wednesday, March 7, 2012
Tuesday, March 6, 2012
Still Rolling
I started my second week of Base 3 with an easy hour ride this morning. Twenty five minutes in Zone 2. The rest in Zone 1.
Tonight, I have a 2hr cruise interval workout planned. I am going to try to do 4 x 12min Zone 4 intervals. In the training bible this workout is listed as a Muscle Endurance workout but to me it feels more like a aerobic endurance workout.
Tonight, I have a 2hr cruise interval workout planned. I am going to try to do 4 x 12min Zone 4 intervals. In the training bible this workout is listed as a Muscle Endurance workout but to me it feels more like a aerobic endurance workout.
Monday, March 5, 2012
Tough Weekend
Partly self inflicted and partly due to the wind.
Saturday, I "organized" a hill ride. Well, I threw out an event of facebook, invited all my bikey friends, and made it so they could invite their friends. The weather was sunny, chilly and the 15 - 25mph wind made it feel like it was in the low 20s. Like I said on facebook, it looked like spring but felt like winter. I was surprised that over 20 people showed up to ride.
On the hills, I did well but could not keep up with the faster guys. Which was expected. It was good to have them there for a little extra motivation to push. They were pretty much gone after the first hill.
Sunday, I dropped in on another group ride. I was suppose to ride easy for 4hrs. I did my best to keep the effort low in Zone 2. Yeah right. Into the wind, I was pretty comfortable hovering just behind the rotation. That was easy and fun but the effort was more like Zone 3. In the crosswind hilly section I fell off the group early. The tail wind section I sucked wheel for awhile then took a few pulls. That was a mistake. Even though we had a stiff wind behind us the speed of the group was enough to still create a head wind. I quickly burned myself out. I was on the back sucking wind. It was a bit disheartining to see Brady, who was out on his own and had been chasing for a couple miles, come up from behind to chase down the pack. That was impressive.
There is work that needs to be done. Lose more weight and get faster.
It was a fun weekend though.
Saturday, I "organized" a hill ride. Well, I threw out an event of facebook, invited all my bikey friends, and made it so they could invite their friends. The weather was sunny, chilly and the 15 - 25mph wind made it feel like it was in the low 20s. Like I said on facebook, it looked like spring but felt like winter. I was surprised that over 20 people showed up to ride.
On the hills, I did well but could not keep up with the faster guys. Which was expected. It was good to have them there for a little extra motivation to push. They were pretty much gone after the first hill.
Sunday, I dropped in on another group ride. I was suppose to ride easy for 4hrs. I did my best to keep the effort low in Zone 2. Yeah right. Into the wind, I was pretty comfortable hovering just behind the rotation. That was easy and fun but the effort was more like Zone 3. In the crosswind hilly section I fell off the group early. The tail wind section I sucked wheel for awhile then took a few pulls. That was a mistake. Even though we had a stiff wind behind us the speed of the group was enough to still create a head wind. I quickly burned myself out. I was on the back sucking wind. It was a bit disheartining to see Brady, who was out on his own and had been chasing for a couple miles, come up from behind to chase down the pack. That was impressive.
There is work that needs to be done. Lose more weight and get faster.
It was a fun weekend though.
Friday, February 10, 2012
Trainer work
I have been spending most of my workout time on the trainer this week.
Tuesday was no problem... warmup, 35min Tempo, and cool down. Easy! A run and weights in the evening. Done.
Wednesday, gets tougher. The schedule called for 3:30hrs. I pushed through 3:00. If it was to be an outside ride no problem, I have done plenty of those, but I wasn't ready for that long on the trainer. So I got up early to get 1:30hr ride and did the rest in the evening.
Thursday, 5:30am spin class and some bonus time for an even hour. Another 1:30hr was scheduled for the day. Didn't know if I could do that. I climbed back on the trainer thinking I would just take it easy. If anything it would give me something to do other than sit on the couch thinking about food. I was able to get up to a respectable cruising speed. Nice high cadence and HR in the upper part of my Zone 1. That is fat burning stuff for me.
I am suppose to do a Force ride today. Hill work low cadence and effort up into Zone 4. Going to the gym instead. I will get the Zone 4 cardio running and squats/leg presses will do for Strength.
Looks like more trainer time this weekend with temps outside near zero. I can't even think about it.. just trying to take one day at a time.
Tuesday was no problem... warmup, 35min Tempo, and cool down. Easy! A run and weights in the evening. Done.
Wednesday, gets tougher. The schedule called for 3:30hrs. I pushed through 3:00. If it was to be an outside ride no problem, I have done plenty of those, but I wasn't ready for that long on the trainer. So I got up early to get 1:30hr ride and did the rest in the evening.
Thursday, 5:30am spin class and some bonus time for an even hour. Another 1:30hr was scheduled for the day. Didn't know if I could do that. I climbed back on the trainer thinking I would just take it easy. If anything it would give me something to do other than sit on the couch thinking about food. I was able to get up to a respectable cruising speed. Nice high cadence and HR in the upper part of my Zone 1. That is fat burning stuff for me.
I am suppose to do a Force ride today. Hill work low cadence and effort up into Zone 4. Going to the gym instead. I will get the Zone 4 cardio running and squats/leg presses will do for Strength.
Looks like more trainer time this weekend with temps outside near zero. I can't even think about it.. just trying to take one day at a time.
Thursday, February 9, 2012
Finally
I was below 180lbs if only momentarily. I weighed myself after spin class and before breakfast so I was probably a little dehydrated. I had myself a little "carb fest" for breakfast in celebration. The next milestone is 170lbs. This is still big for a Cat 3 but I should be able to keep up a lot better.
Tuesday, February 7, 2012
2012 Update
This is the time of year when I start a count down to Spring. I keep telling myself to get through indoor workouts and say to myself, "One day Closer to Spring".
I am still progressing through my training schedule. This week is base 2 week two which consists of 16:30 hours for the week. It looks like most of my time will be spent inside on the trainer. We'll see what happens. I should be able to get outside on the weekend but in the mean time it is trainer workouts and a couple session lifting at the gym.
I have a couple long rides schedule for this weekend. It should be ok to ride outside.
I am still trying to loose some more poundage. I can't seem to push through to the 170's. For the past couple of weeks I have been stuck at 182lbs. I need to dial in the diet a bit more.
That's it
I am still progressing through my training schedule. This week is base 2 week two which consists of 16:30 hours for the week. It looks like most of my time will be spent inside on the trainer. We'll see what happens. I should be able to get outside on the weekend but in the mean time it is trainer workouts and a couple session lifting at the gym.
I have a couple long rides schedule for this weekend. It should be ok to ride outside.
I am still trying to loose some more poundage. I can't seem to push through to the 170's. For the past couple of weeks I have been stuck at 182lbs. I need to dial in the diet a bit more.
That's it
Wednesday, January 4, 2012
Beautiful Morning
When I woke up this morning it was nice at 34 degrees. Really nice for Jan. It was crisp, not too cold and a slight breeze from the North.
I decided to take the long way into work to get in some training time and a commute. It was early so I headed down Saddle Creek to Center and caught the trail at Aksarben Village. There was a nice tailwind as I headed south. I am still working on base miles so I kept my cadence up above 100 rpms and my HR in Zone 2. I rode down the trail to Culvers then turned around back to the North to catch the Big Papio trail up to my Office at 113th and Blondo. About 23 miles.
Last week it was easy to stick to my training plan. I had plenty of time off with vacation and the holidays. I was able to get 245 miles on the road. This week is going to be a little trickier. Today I am going to split the time with my ride in the morning and one this afternoon. Tomorrow, I may have to ride the trainer in the morning and then lift after work. I can cover Friday with a commute (the direct route) to work which for both ways is an hour.
The weight lose battle is heating up. I have survived the Holidays with minimal weight gain and the past couple days I am seriously watching what I eat.
I decided to take the long way into work to get in some training time and a commute. It was early so I headed down Saddle Creek to Center and caught the trail at Aksarben Village. There was a nice tailwind as I headed south. I am still working on base miles so I kept my cadence up above 100 rpms and my HR in Zone 2. I rode down the trail to Culvers then turned around back to the North to catch the Big Papio trail up to my Office at 113th and Blondo. About 23 miles.
Last week it was easy to stick to my training plan. I had plenty of time off with vacation and the holidays. I was able to get 245 miles on the road. This week is going to be a little trickier. Today I am going to split the time with my ride in the morning and one this afternoon. Tomorrow, I may have to ride the trainer in the morning and then lift after work. I can cover Friday with a commute (the direct route) to work which for both ways is an hour.
The weight lose battle is heating up. I have survived the Holidays with minimal weight gain and the past couple days I am seriously watching what I eat.
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