I haven't done much this week and I need to get going. With the reduced hours on the bike I try to take care of things that fall by the wayside. I haven't done that yet.
Got on the trainer last night for an Hour E2 workout. That went good. This morning I led the spinning class for a solid hour workout. I didn't get much sleep last night so I may skip the weight workout tonight. I will do it as a second workout tomorrow.
I am starting to get geared up for the Spring Fling and Damn Races down in Lawrence, KS Mar 7/8. I hope to do two crits and then the road race following day. These will be training races for me so I may be looking to ride some extra miles that weekend.
Wednesday, February 25, 2009
Monday, February 23, 2009
Base 3 Done
I finished up Base 3 with well below the prescribed hours. On the bright side, I hit all BT workouts (Cruise Intervals, Hills, and Long ride).
Yesterday I was able to ride 67miles in just under 4hrs. Saturday, I had the spin class do four 5minute hills and then I got out later for another 20miles of hill work. Friday, on the trainer for 70min tempo.
So I ended up the week with 11:30hrs. I had thought of repeating my base 3 but I could really use a rest week. So, this week I 10hrs is on tap then I start my build training phase.
Yesterday I was able to ride 67miles in just under 4hrs. Saturday, I had the spin class do four 5minute hills and then I got out later for another 20miles of hill work. Friday, on the trainer for 70min tempo.
So I ended up the week with 11:30hrs. I had thought of repeating my base 3 but I could really use a rest week. So, this week I 10hrs is on tap then I start my build training phase.
Wednesday, February 18, 2009
Tuesday Act Two
As I posted earlier my goal last night was to do cruise intervals... 8x8minutes. Well, I did 5. The first 4 were fine. I hit my target HR and kept it there throughout the 8min interval. I knew I was getting tired toward the end because it was getting difficult to maintain zone 2 during the rest interval. For the 5th interval it took a little extra time to reach zone 5a. After about a minute there it became increasingly difficult to maintain and I eventually quit after 6mins. Still I was able to ride for about 1:45min.
I hurt myself bad. My heart was racing all night long and I didn't get to sleep until about 2:00. Knowing my alarm was set for 4:00am did not help either. Instead of doing the 2:30hrs planned this morning, I did 1:00hr spin class. My weight lifting workout tonight is also on the chopping block.
I hurt myself bad. My heart was racing all night long and I didn't get to sleep until about 2:00. Knowing my alarm was set for 4:00am did not help either. Instead of doing the 2:30hrs planned this morning, I did 1:00hr spin class. My weight lifting workout tonight is also on the chopping block.
Tuesday, February 17, 2009
Tues Act One
Dateline Tuesday 4:00am, the alarm rings. I thought about rolling over and catching more sleep but it is the beginning of base three, there will be time to rest next week. After some morning chores I climbed on the trainer. Today I have two muscle endurance rides scheduled. Act I a tempo workout - maintain 160bpm for 60min. Act II Cruise intervals - 8 x 8min intervals in zone 4/5a.
So this morning was tempo work. My focus was primarily on heart rate and secondarily on form. My legs got a good force workout last Saturday/Sunday so I wanted to leave any strength work out. I took about 10min to warm up then I started the tempo work. I didn't reach zone 3 until about 8min into the workout. It took about 20 more minutes to get to 160bpm. The last 30min I was comfortable maintaining 160bpm HR with a cadence of 92 - 102rpm. I think my TT cadence is about 92. That seems comfortable.
Tonight the main event ... cruise intervals. This will be a 2:00hr workout. I plan to do 8x8min intervals near LTHR(172) with 3min rest into zone 2. Again the focus will be on HR and not strength. I had been doing my weight lifting Tuesday nights but that has been pushed to Wednesday night.
So this morning was tempo work. My focus was primarily on heart rate and secondarily on form. My legs got a good force workout last Saturday/Sunday so I wanted to leave any strength work out. I took about 10min to warm up then I started the tempo work. I didn't reach zone 3 until about 8min into the workout. It took about 20 more minutes to get to 160bpm. The last 30min I was comfortable maintaining 160bpm HR with a cadence of 92 - 102rpm. I think my TT cadence is about 92. That seems comfortable.
Tonight the main event ... cruise intervals. This will be a 2:00hr workout. I plan to do 8x8min intervals near LTHR(172) with 3min rest into zone 2. Again the focus will be on HR and not strength. I had been doing my weight lifting Tuesday nights but that has been pushed to Wednesday night.
Monday, February 16, 2009
Base 3 Week 2, in the books
It was a tough go but I finished week 2 of my base 3 week. Now I have Base 3 week 3 staring me in the face.
Weekend wrap up:
Friday - I had an 3:00 E2 workout split into a 1:30 in the A.M. and 1:30 in the P.M. The A.M. work out was fine but I should have just skipped the P.M. workout. I was tired and did not want to sit on the bike for another 1:30hrs.
Saturday - Spin class in the morning. We focused on zone 4 work and heavy resistance. In the afternoon, I did some long hills on the trainer. I did 6 intervals. The first one was only 5 minutes but the rest were 6, 7, 8, and 8minutes. Each time I allowed my HR to climb into zone 5a. I focused on keeping my pedal stroke smooth.
Sunday - I climbed on my SS for a 4:30hr ride. Temps were from 28 - 33 degrees, almost no wind and it was sunny. Weather wise it was a pleasant ride. I started off with some flat roads and finished with some rolling hills. I put on my studded snow tires just in case I came across some ice patches. The studs make it sound like you are constantly riding on gravel. I have no idea how fast I was going but I felt strong and fast climbing the hills on Highway 36 and 75. I had good energy through the entire ride.
Next week is my long week 20:30hrs. If I get 18:00hrs in I will be extremely happy. I am going to increase the duration and number of cruise intervals I do for muscle endurance. More hills on Saturday. Also, I am going to substitute a couple tempo rides for my endurance workouts. The long ride will be the same 4:30hrs. With the weather and snow on the ground it looks like most of the time will be spent on the trainer.
Weekend wrap up:
Friday - I had an 3:00 E2 workout split into a 1:30 in the A.M. and 1:30 in the P.M. The A.M. work out was fine but I should have just skipped the P.M. workout. I was tired and did not want to sit on the bike for another 1:30hrs.
Saturday - Spin class in the morning. We focused on zone 4 work and heavy resistance. In the afternoon, I did some long hills on the trainer. I did 6 intervals. The first one was only 5 minutes but the rest were 6, 7, 8, and 8minutes. Each time I allowed my HR to climb into zone 5a. I focused on keeping my pedal stroke smooth.
Sunday - I climbed on my SS for a 4:30hr ride. Temps were from 28 - 33 degrees, almost no wind and it was sunny. Weather wise it was a pleasant ride. I started off with some flat roads and finished with some rolling hills. I put on my studded snow tires just in case I came across some ice patches. The studs make it sound like you are constantly riding on gravel. I have no idea how fast I was going but I felt strong and fast climbing the hills on Highway 36 and 75. I had good energy through the entire ride.
Next week is my long week 20:30hrs. If I get 18:00hrs in I will be extremely happy. I am going to increase the duration and number of cruise intervals I do for muscle endurance. More hills on Saturday. Also, I am going to substitute a couple tempo rides for my endurance workouts. The long ride will be the same 4:30hrs. With the weather and snow on the ground it looks like most of the time will be spent on the trainer.
Friday, February 13, 2009
One day closer to Spring
Winter is back but I am checking off the days 'till spring. I don't know exactly how many days but I know that another day of winter has come and gone.
Last nights speed work routine went well. The goal was to keep a high average cadence with a couple intervals of extremely high cadence. I was able to do a couple minutes with my cadence in the 130s. I finished the night with an average of 100rpm.
Climbed on the bike again this morning for 90minutes of zone 2 work. I had good energy throughout the whole workout. For this workout I focused, like the night before, on a smooth high cadence. I have another 90minutes to do tonight.
Last nights speed work routine went well. The goal was to keep a high average cadence with a couple intervals of extremely high cadence. I was able to do a couple minutes with my cadence in the 130s. I finished the night with an average of 100rpm.
Climbed on the bike again this morning for 90minutes of zone 2 work. I had good energy throughout the whole workout. For this workout I focused, like the night before, on a smooth high cadence. I have another 90minutes to do tonight.
Thursday, February 12, 2009
Junk Miles
Last night I forced myself to climb on the bike for an endurance workout. Zone 2 stuff. I was pretty tired to start with so it took some extra time to get my HR up into the 140s. My perceived exertion was about right but the HR dropped back down to 130s, that's zone 1 for me. I kept going. After, 1:30hrs the HR dropped down below 100... not good. I tried to remotivate myself but I wasn't feeling it. So I envoked the "no Junk Miles" clause and got off the bike at 1:40. I took my shower and by 9:00 was passed out on the bed. I have to be happy with three hours and 40min of riding for the day. Tonight will be some speed work.
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