It seems that I can blow through the Base1 Rest & Recovery week easily but there is still work to do. I have two days of lifting and a power test. Also, I still want to work in a 3hr ride. That should take up most of the 10hrs. I will fill in the rest with zone2 work and some speed work.
Another thing to keep in mind is my weight. I would like to shave off another pound.
Tuesday, December 30, 2008
Monday, December 29, 2008
Base 1 is Done!
In my eyes I am done. This week concludes my Base 1 with only 10hrs of scheduled time I am going to enjoy it while I can because I know I will be in the middle of base 2 soon.
Other than spin classes I spent about 60% of my time in Zone 2. I am getting use to the 3hr trainer rides which make the 3hr road rides seem fun. My only regret is that I didn't ride for any longer than 3hrs. Next period I my goal will be to get a 4hr ride in each week.
My Base 1 weekly hours look like this: Week: 1) 14:00hrs, 2) 14.30hrs, 3) 17:15hrs
I still feel good and motivated. Next period will the training kicks up a notch with tempo work on Tuesdays. Also, I am going to carry on with my Muscle Strength workouts for a bit longer.
Other than spin classes I spent about 60% of my time in Zone 2. I am getting use to the 3hr trainer rides which make the 3hr road rides seem fun. My only regret is that I didn't ride for any longer than 3hrs. Next period I my goal will be to get a 4hr ride in each week.
My Base 1 weekly hours look like this: Week: 1) 14:00hrs, 2) 14.30hrs, 3) 17:15hrs
I still feel good and motivated. Next period will the training kicks up a notch with tempo work on Tuesdays. Also, I am going to carry on with my Muscle Strength workouts for a bit longer.
Tuesday, December 23, 2008
Off to a good start of the week
Yesterday was a day off so I was ready to go this morning.
I woke up a bit after 4:00 this morning in was on my trainer by 4:30 for 1:30hrs of E2 work. It took a good 30minutes to warmup to zone 2 but I was able to keep my HR there for 48min. After about 1:15 I was ready to get off my bike. I wasn't tired or drained... just ready to do something else.
stats - 90minutes, 48min zone 2, avg hr 130, avg cad 88
I am packed up and ready to hit the gym tonight for some weights. This will be my second session in the Muscle strength phase.
I woke up a bit after 4:00 this morning in was on my trainer by 4:30 for 1:30hrs of E2 work. It took a good 30minutes to warmup to zone 2 but I was able to keep my HR there for 48min. After about 1:15 I was ready to get off my bike. I wasn't tired or drained... just ready to do something else.
stats - 90minutes, 48min zone 2, avg hr 130, avg cad 88
I am packed up and ready to hit the gym tonight for some weights. This will be my second session in the Muscle strength phase.
Monday, December 22, 2008
Doing Time - Weekend Wrapup
Friday - I was able to do some spinning and lifting. I did squats instead of leg press. The weight of the bar hurt my vertibrae a little bit but the squat wasn't too bad. Did Spining class for about an hour. 2:00hrs today
Saturday - Taught spin class we did a bunch of hills. Then shovelled snow for about an hour and the in-laws. I worked up a pretty good sweat so I am going to count it. 2:00hrs today
Sunday - Did 3:00hrs on the trainer. Kept in zone 2 avg hr 140
I ended up with 14:30hrs for the week. Well short of the 16:30 scheduled hours but I did get some good weight session and a couple longer rides. I' take it. Next week 18.5... bring it on, I am looking forward to it.
Saturday - Taught spin class we did a bunch of hills. Then shovelled snow for about an hour and the in-laws. I worked up a pretty good sweat so I am going to count it. 2:00hrs today
Sunday - Did 3:00hrs on the trainer. Kept in zone 2 avg hr 140
I ended up with 14:30hrs for the week. Well short of the 16:30 scheduled hours but I did get some good weight session and a couple longer rides. I' take it. Next week 18.5... bring it on, I am looking forward to it.
Friday, December 19, 2008
Doing Time Day 3
I was able to get out on the Single Speed yesterday. I had take my computer off "Blue" (my trek 5200) and put it in my pocket to get time and HR functions. Since I couldn't see the computer, I had to wing it to judge my time and effort. The goal was to ride in zone 2 for 3 hrs. I ended with 2:30min mostly in zone 1 my avg HR was 121.
Although my avg HR was low, my legs got a good strength workout with riding on the Single Speed climbing some hills. I stayed seated and powered up the hills.
I stopped along the way to flipped the wheel around to change from freewheel to fixed. That was interesting. It was a little dangerous at first but once I learned to slow down using my legs instead of breaking I was fine. You have to plan your stops so you feet are in the right position to start up again. This time no crashes because I was constantly reminding myself that I was now in "fixed" mode.
Today I may do 1:30hrs and weights.
Although my avg HR was low, my legs got a good strength workout with riding on the Single Speed climbing some hills. I stayed seated and powered up the hills.
I stopped along the way to flipped the wheel around to change from freewheel to fixed. That was interesting. It was a little dangerous at first but once I learned to slow down using my legs instead of breaking I was fine. You have to plan your stops so you feet are in the right position to start up again. This time no crashes because I was constantly reminding myself that I was now in "fixed" mode.
Today I may do 1:30hrs and weights.
Thursday, December 18, 2008
Doing Time Day 2 - continued
I was able to climb on the bike last night for a couple hours. It took about 15 minutes to climb into zone 2 but I was able to hold it there with ease. I was able to mix things up by changing my cadence. Every 10min or so I would switch chainrings. Big chainring low cadence. Small chainring high cadence. So I would just focus on 10min blocks of time instead of thinking about how much more.
Today I have the afternoon off so I am going do a 3hr ride.
Stats - 2hrs, 139bpm avg, zone 2 time 120minutes
Today I have the afternoon off so I am going do a 3hr ride.
Stats - 2hrs, 139bpm avg, zone 2 time 120minutes
Wednesday, December 17, 2008
Doing Time Day 2
One hour spin class this morning. We did some resistance work and some zone 4 work. I am worried not getting the planned hours of training. Today should be a 4hr day. If I ride 1.5hrs tonight I will be happy. 2hrs will be great but I need to get in another 3hrs to stay on track. ugh!!!
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