An hour and ten minutes in the gym this morning, warmup on the spin trainer followed by strength training X 2. I feel all nice and warm and tingly right now! Memorial Day, and I'm working. Ya'll be safe!

Probably my hardest workout so far. 2:38 total at endurance pace, with a workout consisting of four sets of an eight second stomp followed by 4x45" VO2 max intervals with 30" RBI, three minutes RBS. I was supposed to follow that up with an eight minute LT+ interval later in the ride; my HR got up there, but my watts were barely in the tempo range. This is one of those things that you know you need because it addresses an identified weakness, but you sure don't enjoy it.

Chuck, that's quite the workout! Speaking of "identifying", your post reminded me that I need to make my training rides longer. The reps are specified as to power and endurance, but I really need to get more base in. Part of my weight gain issue points to the fact that while the intensity has definitely made me stronger, I'm not burning enough calories to offset my caloric intake. Since the gallbladder surgery my body metabolizes fat differently than it did before. Intensity is great, but I need more saddle time. After SG I'm going to address that and make the rides longer.

5K run with my son and father-in-law this morning. Not great, but at least I made my goal of breaking 24'

Was going to do a Memorial Day group ride, but ended up doing 2:30 of solo JRA.

Not sure that I actually recommend this, but I did the club Mt. Ham ride this morning and then rode 52 miles more to round out the century... Something like that is sure to do the trick :)

I bet you slept well last night. ;)

Damn!

Day off today. I am so tempted to get on a bike, but DAY OFF TODAY. "A" race coming up.

30 minutes of strength work, which came down to 30 minutes cranking in the 53-11 with a few downshifts when the grade went above 3%. Then I did an hour of pace. My legs are still b*tching. This stuff has really worked for me in the past though. It pays off.

Today's ride was a comedy of errors that worked out in the end. Scheduled for a recovery ride, decided at the last minute to ride my '87 Ironman instead of the CAAD9. The plan was to ride two loops of the traditional NOLA TT course on the south shore of Lake Pontchartrain prior to the TT, then help out with the TT itself. Got to the course, dug in the gear bag for my Garmin, no luck...then I remembered I had attached it to the CAAD9 so I wouldn't forget it. Ditto the seat bag. :o So I rode without a computer for the first time in at least a year, and enjoyed the heck out of it. There was a brisk wind, so I watched the sailboats and the kids with kites. I know I rode about 21 miles, because the course is 10.6 miles. That's the extent of my stats today. :) For the TT, I stood about 400 meters from the finish and relayed the numbers of riders coming in, then partook of the pot luck dinner and helped put a dent in the beer supply. Good times!

Why were my ears burning when I was reading Gary's PSA on the 33?

Oh, yeah. I've been guilty of that.

No longer. The TRS works. Trust me on that. I hope to prove that to myself next week (I will if I don't choke).

That is all.

Chuck, that definitely qualifies as JRA with benefits!

Did the practice crit tonight, and it's a risk saying this, particularly when I might get the chance to prove it in Pasadena next week, but I can feel the form coming around. You know the signs: almost fainting when standing up, almost vomiting after a hard effort... all the good omens. And my mojo is coming back as well. Some dude spat on me and I hardly noticed.

Was sobering when the SoCal death was brought up tonight as a warning.

Chuck - it's cruel to mention a NOLA pot luck to those who didn't have the opportunity to partake. Cruel.

Wuss.

Don't you just love the "kill yourself for a half hour, and then keep the pace up for another hour or three"? But yes, it sure does pay off.

6(3'+3') over-unders. Was just killing it. I think it may be time for a retest.

Self-coaching (is that an oxymoron?) yielded a TTT on Saturday, a 49 mile, solo recovery ride (with a longish climb at the halfway point) on Sunday, two crits on Monday, and recovery intervals on the track tonight. Resting Wed-Fri and doing District Championship Road Race for old guys on Saturday. That should leave me fresh for two races on the following Tuesday and two races on Wednesday. :rolleyes:

It's the Pasadena Senior Games but the bicycle races are in Long Beach. ;)

Senior moment?

:D

Watch it. I'll be there, too!

Cleave. HOW do you do it**********?

Bite me.

I don't think he was referring to you in particular. There are a bunch of riders with coaches, formula or human being, that openly brag about how they did stuff off the plan. He's just trying to say that if you stick to the plan you have the opportunity for results, and Gary is an example of that. echappist is another. Floundered like a kivver on the beach last year, now he's about to upgrade.

Yesterday was track day. A good WU followed by short sprint efforts. Main set was starts with groups of 3 revolutions, 5 revolutions, 7 revolutions, and then 2 starts for one lap. I got back home in time to mow the grass. Today I feel like I carried pianos up stair cases all day. My wrist and hands are sore from the efforts.

There aren't any downhills around here that are long enough for me to be in a 53-11 for 30 minutes. :eek: ;)

Badly.