Adaption Intervals today, A1 for those in the know, except that I was restricted to a low power figure, and told to keep the cadence up. Hard To Do! I was scheduled for climbing training with my training partner, but she couldn't make it. A1 was to be incorporated, so I focused on that, and to keeping the cadence high. Still, my average was cadence was only 75. On some of those hills, to keep below the power ceiling (and get my fat self up the hill), I was only turning over at 45 RPM, in the lowest gears (34/28). That dropped the average. TSS 60.8, IF.794, NP 117 for 59 minutes total.
I have 1.5 hrs of Z2 on the fixie tonight. It's snowing; 18 degrees and the winds are at 30-45 mph creating whiteout conditions. I guess itís prudent to stay inside on the rollers.:D Luckily I deleted several Hallmark Christmas movies on the DVR and recorded two of the Crossroads Guitar Festivalsí yesterday.:thumb:
Hi, finishing up a 13-day block of riding every day with intervals at the track tonight. Don't know my total TSS since I don't have a power meter for every bike that I rode during this timeframe but it was a lot of points. Of course, if I had a coach, he or she would tell me that my training is all messed up, but my intuition said I needed a big block of miles with some intensity (climbing and intervals) to get my body going again after taking most of Sept through Nov pretty easy. So now that I jammed about 900 miles of base into Dec, I should be good to go with more structure and intensity. :D
Oh, and the weather has been so good in SoCal that none of my training has been on the stinking trainer or in the rain.
Went to the gym. Core work, squats, lunges, and dead lifts. I'm going to need new pants soon. ;)
I had a nice, long talk with Coach yesterday. Wow. I learned a lot! I'm understanding more and more the hows and whys, and where I am - and where I will be. Exciting stuff!
Core/resistance work today. Consisted of 3 stet of 10 step walking lunges forwards then backwards with dumbbells, 9 sets of upside down pushups- three sets of narrow/normal/wide hands, 3 sets of LaLanne's to failure, 3 sets of kneeling on balance ball lifts with dumbbells with sets consisting of 10 reps of lateral raise/front raise/low row/shoulder press, 4 sets of ****** squats /with dumbbells and 8 sets of hang cleans starting at 20 reps with light weight then adding weight and dropping reps down to 2 reps or failure. Topped it off with 45 minutes of easy spin on the rollers.
Nice A'Jet. I liked that workout a lot.
AJ, that was for the whole week -- right?
5 mile hike with 1300' of elevation gain on the Appalachian Trail yesterday.
Got to 20 degrees F* today with 17mph winds. That meant 2 hrs Z2 on the trainer
On Mondays I do 9 sets of 4- medicine ball pushups using normal/wide/narrow hand position while perched on medicine balls, 3 sets of pushups using one medicine ball under the hands and feet on a boccu ball. (I'm supposed to use one ball for both feet but haven't got that one yet:eek:), 9 sets of palms out " L" pullups ( legs at 90 degrees) doing three sets each for normal/narrow/wide grips. 5 sets of Hanging Windshield Wipers doing 2- 6 reps/set. Then finish up the session with 3 sets of hanging leg raise where the feet reach the bar on each rep.
^^^ That didn't make me feel any better.
AJ just plain scares me....
3x20 last night and gym tonight featuring leg plyometrics and upper body strength and plyometrics.
Day off. Worked on getting wheels, a frame, and some other stuff up on Ebay. Opener tomorrow and a TT on Sunday before the Niners melt some cheese.
Good luck in the TT.
1 hour on the trainer astride the TT bike. Recovery pace, worked on cadence and smoothness. Cadence, yes, smoothness, not so much. I did spend 53 minutes exclusively on the sticks. TSS 19.8, IF .444, Distance 11.03 miles, ACad 88 RPM
Racer Ex, are you entering the Moser class tomorrow? I've got a Los Angeles County Bicycle Coalition event in the early afternoon so I won't be able to do the TT. Plan to do the February race. Bought some Stan's tire sealant to see if I can salvage my fornt tire that flatted during the December race. Still on the fence regarding the change to clinchers. The move won't be cheap if I do it. I can throw away a lot of tubulars for the "upgrade" cost.
2 more hours on the trainer:
20 min at 86%; 4 min rest
18 min at 98%; 4 min rest
16 min at 91%; 4 min rest
21 min at 95%; Fall off bike
Glad tomorrow is an easy day