sarals 

Okay - "beast"! She is, too.

sarals 

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.

Allegheny Jet

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 it’s prudent to stay inside on the rollers. Luckily I deleted several Hallmark Christmas movies on the DVR and recorded two of the Crossroads Guitar Festivals’ yesterday.

Cleave

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.

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.

caloso

Went to the gym. Core work, squats, lunges, and dead lifts. I'm going to need new pants soon.

sarals 

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!

Allegheny Jet

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 pistol 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.

Hermes

Nice A'Jet. I liked that workout a lot.

Cleave

AJ, that was for the whole week -- right?

IBOHUNT

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
IF 0.67
TSS 90

Allegheny Jet

Nope, just my Friday workout. I do one session on Monday and the second on Friday. I used to be scheduled to do core/resistance 4 evenings a week but could not seem to be able to get my arse into the basement after riding outside, at the track or indoor training class. I don't work on Mondays or Fridays. Hopefully that all changes in March when I go workless.

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), 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.

Cleave

^^^ That didn't make me feel any better.

sarals 

AJ just plain scares me....

Hermes

3x20 last night and gym tonight featuring leg plyometrics and upper body strength and plyometrics.

Racer Ex 

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.

shovelhd

Good luck in the TT.

sarals 

Ditto that!

sarals 

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

IBOHUNT

Good luck on the TT but based on what I've read it's the others that need luck not you.

shovelhd

53 minutes at 88 rpm in the sticks? That's excellent progress if I am allowed to say so.

Racer Ex 

Allowed.

TT bike opener. Then it's watch football and list a bunch of bike stuff on Ebay. Credit card bill for December was...numeric.

sarals 

Achy shoulders today!

Cleave

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.

IBOHUNT

Stupid weather!
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

IF 0.87
TSS 159

Glad tomorrow is an easy day

IBOHUNT

"in the sticks"

Splain Lucy (sorry if it's a noob question) Guess is in/on the elbow pads on the TT bike.