5 hours with the team today; it was wet and cold, but we had a great time.

2 hours Z2/Z3 on the trainer, in my parents basement. Woof. Regretting my decision to skip riding outside today - weather was lovely, not predicted nastiness. Outdoors tomorrow, should make rest week target easily, but next week will be low volume. Oh well, life isn't perfect!

3 hours today with a group. I was the nail today, and got my butt handed to me. That ride yesterday took a lot out of me. another 170 tss for the week

2:15 of mountain biking on a new (to me) course.

weekly time: 11:30
Solid week, and this Texas winter is amazing. I'm getting solid workouts in and gaining skills as well. Will make for a very interesting early season of combined RRs and MTB races. I'm not really sure what to expect fitness wise - I still haven't implemented any intervals shorter than 10 minutes. I guess that will have to happen soon, before the first RR would be nice.

Looking back I've got:
14:00 hr
14:00 hr
9:00 hr (two CX races)
10:00 hr
10:00 hr (4.5 hr marathon MTB race)
11:30 hr (this week)

Very likely this is the highest volume I've ever sustained for this long.

2.5 hours with a few fast team mates. 14.5 hours for the week!

Long ride with the club(not just racers) today. I was following a guy I didn't know on pretty rough roads. Of course, he dumped it and took me with him. My own damned fault. I should have been riding with the 'racer' group. My left wrist and elbow is pretty jacked up. Had to ride about 40 miles on one hand, including all the climbs of the day. The bummer was than my legs were good. I may very well have just ended my CX season. We'll see.

3 1/4 hours with a couple guys from my former club on the roads I rode in college. Good times. Cold up in the hills, though.

In theory, third base period starts this week. But of course it's the week between x-mas and the new year and I'm at my parents' house with my GF soon to join me there. So I think it's probably to turn out as more of a rest week. I'm starting to champ at the bit a little to get through base and into my build phase. My endurance is fine, but I have absolutely nothing at the top end - I get to my tempo effort, and anything more than that is a lot of pain for not much more speed. We do things this way for a reason, but jumping into threshold and other interval work is starting to get enticing. I want to get fast! I'm not fighting the urge to do these workouts yet, but I am starting to look forward to them.

I think I'm going to have a nice Christmas gift.

CTL at 22. Top that bishes....

Training is starting to become more frequent at least. Should be back to 5 or so rides a week around the first of the year. Just trying to get my muscles stressed and cardio system warmed up when I can at this point.

We have some new guy on the team. Skinny and from the north side of ATL. Totally doesn't fit with our model of being at least 170 lbs and 5'11" or taller, but the guys seem to like him. One day I'll show him what a real cat IV lifer can do!

Merry Christmas all.

damn man that sucks.

this is turning into an impromptu rest week for me too. too much drinking, family and friends. i'll be chompin' at the bit to ride lots after this week for sure.

4.5 hrs and 80 miles later...

Ya, it sucks. I got it checked out today. It's all swelled and sore as hell, but nothing is broken. Thank God for small miracles.

Weights yesterday followed up by 1 hour on the bike, longest ride I've had in a month. I was able to walk this morning when I got up, although I was indeed tender, but this is a good thing because it means I'm beginning to recover.

We're off to my in-laws in just a bit. Merry Christmas guys.

2 hours solo, in the rain. Flatted at the end a few blocks from home, just rode the rest (slowly) on the flat.

a little over 3 hours, w/ 4x10's at .9 at 50-60 rpms at the end of the ride.

90 minutes on the trainer this morning at tempo. Finished season 4 of Breaking Bad, and it was awesome.

Breaking bad is the ****!

It's cold here. 1.5 hrs on the Mtb. Htown trails were obliterated by this front. :(

2.5 hours on the trainer with 3x20 blocks.

95 minutes outside. Nice and slow.

45 tempo on the trainer, then 45 on a hilly loop at lunch, with a 14' hilly TT effort in there. I'm totally getting addicted to endorphins again... the suffer is feeling nice.

The new "cross fit" rage -- carried about 7000 pounds of air storage cylinders and a compressor up a flight of stairs with one other person.

I did 10 x 3 minute intervals at 110% FTP on the trainer with 20 minute warm up/cool down.. Hardest workout I've ever done, heart was coming out of my chest by the 3rd interval but some gatorade fixed that up :)

Sounds hard if you put it that way.

If my rough math is correct it was only about 55KJ worth of work. ;)

(~1600kg)(9.8m/s^2)(~3.5m)

Ate a bunch of food today, about 70 extra grams of fat on the day ugh.. need to ride tomorrow!!