|
Post by sooner2 on Dec 5, 2016 11:53:00 GMT -5
Have been able to train more these past few months. First year as a dad limited me to 5 hours a week in the bike. This was not enough to even hang in the pack on my lone race attempt last season. Am now able to get more time in on the bike and plan on helping my team with6 or more races next year. My team manager was really cool last year and insisted that I get my bike and gear despite a paltry race schedule from me. This season I have volunteered to get gear only and I'm getting the bike on my own.
So here goes... I'm hoping that posting work here will help keep me accountable . First race is a cold flat one in late February. Team wants me to help control the race to set it up for some of our sprint specialists. Gotta get my threshold power up again to where it was 2 -3 seasons ago.
So Friday I got in. 2 hour ride on the trainer endurance and tempo. Average watts 162. Saturday supported my wife by watching junior while she ran the half marathon. Sat weather was shittyand we were zonked sat pm, so no rides
Yesterday weather was wet and shitty again so did two one hour sessions in the trainer. I use the "sufferfest " workouts. They are hard. Did local hero and the rookie. Totaled 186 and 182 watts which is quite good for a trainer session. 830plus calories each workout. Then did free weight 18 minute strength sessions and 15 minutes stretching yoga.
This am I weigh 162.5.
Goal this week is 3 hours of work by Friday. Then 5 hours this weekend. One of these workouts will be the hard "2x20" workout at my lactate threshold. Those fuckers hurt.
|
|
|
Post by Baph on Dec 5, 2016 22:24:32 GMT -5
Will be keeping up with this. Always found your training goals and regimens interesting.
Just heard Floyd Landis runs a dispensary in Colorado. He used pot to come off an opiate addiciton he got from dealing with severe hip/knee pain. Now he's gone native.
|
|
|
Post by sooner2 on Dec 6, 2016 9:49:47 GMT -5
Good for Floyd. Out of all the figures in the lance scandal story... Floyd and Tyler Hamilton are the two that I admire most . Fuck Betsy Andreuew. Floyd was a elite mountain biker who went to the road tonmake money. Hooked up with postal and blossomed as a support rider for lance. Then gets shit upon by postal when he leaves and takes a contract to try to be a team leader for another team when postal wouldn't give him a raise. Shit... postal wouldn't even give him a time trial bike to keep at home and practice on!! There is a well circulated story about lance and johan giggling as they flushed floyds blood bags down the toilet on the rest day in the 2005 tour just to screw him over so he couldn't get transfused up for the final week of the tour and keep him from having a competitive final time trial.
So he gets signed with a small team. Phonak. Team doesn't have the budget of postal. Can't run a smooth doping program. He wins the tour but gets popped. Disgraced. Tries to do what lance did... mount a public relations campaign. But doesn't have the smarts , media presence, nor cancer fighting foundation funding his media war. Loses his law suit. Banned for three years. The... Lo and behold ... he is broke. Sleeping in a buddy's couch in San Diego. Injured hip. Shit... I watched Floyd at our joe Martin time trial in f vile Arkansas finish in bottom half of the American pro field. And he was once dropping the best riders in Europe.
And there he was. On his couch. Rejected by postal for a small role on the team because he was deeend toxic. Now he sees the lance messiah comeback to fight cancer and win the tour again.
Fuck it... he says. He's gonna burn the whole mess down.
And now he is the lead person in the whistle blow case that is still going on versus lance and postal in the fraud case. Hope he gets paid. Could be up to 40 million.
|
|
|
Post by sooner2 on Dec 6, 2016 10:17:49 GMT -5
This am I got a 45 min ride in on the rollers . Used it as recovery from last weekend and the first lifting that I had done this season. Lots of high cadence drills 120 rpm. Concentrated on staying smooth through the pedal stroke and not bouncing. Keeping upper body relaxed and. It rensing up with the high cadence
Rollers work well for such drills; because bouncing and unsteadiness will cause near crashes and force you to keep a fluid pedaling motion.
Felt pretty good to get back on the rollers.
450 cal. Average watts 149. Such workouts are not power/watt based though.
Two more week night rides and I'll have met my goal for the week.
|
|
|
Post by sooner2 on Dec 7, 2016 10:20:57 GMT -5
Last pm had some time and did a 20 min body weight strength session. Burprees. KB swings. TGU's. Sotz press. Tactical lunges. Bent rows. Dive bomb push-ups.
Got conned into running stadium steps with a crazy old elite cyclocross rider. Rode w lights and met him there. Always funny to see locals give us odd looks while running bleachers with a bike shouldered. It kicked my ass.
Junior is sick w a cold. I'm coming down with it as well. Hope to keep up my volume goals for next 7days but will dial back intensity some .
|
|
|
Post by sooner2 on Dec 8, 2016 20:01:22 GMT -5
70 minutes endurance pace ride today . Lights at our local park. New bike arrived. Will get it dialed in this weekend.
Weather should be ok. Highs in 43 range. Rides will be solo though.
|
|
|
Post by sooner2 on Dec 11, 2016 20:19:54 GMT -5
Had a good weekend of intensity but volume was off. Am over the cold virus. 90 min hard tempo work on the trainer Friday pm. The new bike arrived and it's a blast to ride! Trek emonda. Night and day first ride impressions from what it was like on last years ride, the scott foil. The trek is zippy and acclerates rapidly when stomping on it, especially uphill... despite my fat ass on the pedals.
Tweaked it for about an hour in the rollers late Friday night, then took it out for a hard tempo ride on Saturday in the rain . Was feeling good and did two twenty minute threshold efforts. Managed 258 and 270 watts. Much better than expected. Even mashed itva bit forbsome stop signs aprints and felt good to get the heart rate up into the 192s again
Today got 90 min in. Trianer , since it was crappy enough weather.
Weight still up a bit at 163.
One short yoga session yesterday for 20 min. Badly needed.
So I made my goals for the weekend barely. Still need much more volume. Have some days off the week after this and hope to get some3 hour endurance rides in then; weather and family duties allowing.
Love the new bike. It'll keep me inspired for hopefully another month training camp in February that I want to be on good form for
|
|
|
Post by Premier on Dec 11, 2016 20:35:10 GMT -5
So when you say you did X amount of minutes, do you also keep track of how many miles?
|
|
|
Post by sooner2 on Dec 11, 2016 22:33:53 GMT -5
I do have mileage for open road rides. And I can get mileage when I tide the rollers. Mileage is not able to be well read on many of my trainer rides depending on which bike I'm on. my garmin on the bike I usually ride the trainer on is old and shitty and doesn't read well in trainer mode. I do get watts. Which are the most important. This week I got around 130 miles in if I estimate mileage on the trainer. But this time of year when so much of my training has to be done on trainer... mileage isn't that important. Time and intensity are more proper data to build my schedule around.
|
|
|
Post by sooner2 on Dec 11, 2016 22:34:43 GMT -5
I do have mileage for open road rides. And I can get mileage when I tide the rollers. Mileage is not able to be well read on many of my trainer rides depending on which bike I'm on. my garmin on the bike I usually ride the trainer on is old and shitty and doesn't read well in trainer mode. I do get watts. Which are the most important. This week I got around 130 miles in if I estimate mileage on the trainer. But this time of year when so much of my training has to be done on trainer... mileage isn't that important. Time and intensity are more proper data to build my schedule around.
|
|
|
Post by sooner2 on Dec 14, 2016 9:54:54 GMT -5
Crunched for time yesterday. Unable to ride after a day of rest Monday. Did a longer KB workout instead. Lots of squats. Lunges. Overhead lunges. Swings. Alternate swings. two handed swing/toss/catch/ squat. Windmills. Planks. Russian twists. Sumo squats. Bent rows. Squat / press.
30 minutes.
|
|
|
Post by sooner2 on Dec 16, 2016 16:06:28 GMT -5
Rough week. No bike time. Today hit 75 minutes in rollers indoors. Brisk endurance/ tempo pace. Resistance cranked up. 174 watts. 19 miles. Weight up a bit. 163.5.
|
|
|
Post by sooner2 on Dec 20, 2016 17:54:55 GMT -5
Getting some time to train again. Got 1 hour easy spin Sunday.
Yesterday 90 min tempo outside. Overdressed and got sweaty and cold in a hurry. 22 miles.
Today did a hard trainer workout. 1:15. With 5x8 time trial efforts at over275 watts each. Three min recovery between each. Four to eight short 20 second attack simulations in the 400 watt range during each set. Average watts for the workout quite good. 193. Really fatigued afterwards.
gonna ride w a strong category 3 guy tomorrow. He has the ability to cat up to cat 2 but doesn't have the time. He rides very aggressively . We will shoot for our 62 mile route with some brisk climbs. He's a skinny bastard so it looks like I'll be setting pace on the flats with him drafting a lot, then I'll try to hang on for dear life once we get into the hills. I'll definitely have some red zone time.
|
|
|
Post by sooner2 on Dec 21, 2016 20:10:20 GMT -5
Two hours today. No hills. Did some hard stretches of gravel. I still have enough power to hammer through the gravel pretty well. Today's 39 miles total had about 12 miles of gravel. Average watts only 159, but the stretches to and from the gravel sections were done at coffee shop pace, and we had to slow up at the end of our gravel sections to wait for another dude.
|
|
|
Post by sooner2 on Dec 22, 2016 20:42:41 GMT -5
Got another good open road ride in. 1:15. 19 miles. 6 x 4 hard vo2 efforts at 310 plus watts. Hard to keep my target watts. Hadn't doe this type of workout in over 4 months. Sad to see some of my 4 minute wattsbatbwhat my 20 min efforts were at a few years ago. It'll get better though...
|
|
|
Post by sooner2 on Dec 27, 2016 15:18:50 GMT -5
Had a long drive to see family for Christmas. I keep an old steel bike at my brothers place . Due to daddy duties on my only open day though, unable to ride. Did manage two workouts of body weight exercises and 15 lb hotel dumbells , along with two pretty solid workouts on the hotel treadmill. Pretty nice, considering that I have not run in almost three months. Did a sufferfest interval one day (theyvhave treadmill workouts as well as bike trainer workouts) and it was nasty hard. The other day I ran a slow paced 11 min per mile 4mile jog
Felt ok... especially since I was worried that two runs in a row after so much time out of the running shoes might result in a nagging tweak on foot, calf, or knee.
Only gained 2 lbs in the past ten days... so I'm holding my own at least. Kinda bummed that i didn't get a 4 plus hour ride in during my time off .
|
|
|
Post by sooner2 on Dec 27, 2016 21:17:32 GMT -5
58 minutes. Back on the bike. Rollers indoors. 14 miles. 183 watts. Lots of high rpm at 110 plus and 230 watts five minute sets.
|
|
|
Post by sooner2 on Dec 31, 2016 18:14:51 GMT -5
90 minutes yesterday outdoors. Endurance pace. No watts. 31 miles. Today it was pretty rainy. 4 mile treadmill run at 10:30 pace. Plus first gym wieights session of the season. Squats. Bench. Mil machine press. Triceps extensions. Leg curls. Bent rows. Calf raises. Chins. Planks. Good mornings. Kb Russian twists. Kb pullovers. Hot potatoes.
|
|
|
Post by sooner2 on Jan 1, 2017 20:15:28 GMT -5
2:45 today. 39 miles. Easy group ride. Nast rainy weather, but not too cold 45 degrees. Felt good to get some solid outdoor miles again. Gonna try Tobago hard tomorrow.
|
|
|
Post by sooner2 on Jan 3, 2017 14:44:32 GMT -5
Bad weather and great playoff football yesterday kept me indoors. Only managed 1 hour trainer sufferfest workout. Very hard one... 9 intervals at 320plus and 270plus watts ... for 4-7 minutes each with 2-3 min recovery.
Feeling stronger at threshold levels. Coach wants me to re test sometime in next 2 weeks. 20 minute threshold tests are always hard . I much prefer to do them on an open road instead of a trainer though.
Have been quite a bit more consistent with riding this winter as opposed to last. The day to day volumes are shorter... but overall the volumes on the bike are up quite a bit compared to last year.
|
|
|
Post by sooner2 on Jan 6, 2017 9:06:34 GMT -5
1:15 trainer workout. 6x3 at threshold. (290). 6x2 at vo2 (415). 6x:30 at hard sprint. (550+).
Happy with the higher numbers at the higher outputs. Mybvo2 and sprint numbers are usually quite low relative to what my threshold is. Much of this is that I don't train those levels much since they are not key focuses of my race priorities. Training those levels, however, does make good use of a short mid week workout on the trainer.
|
|
|
Post by sooner2 on Jan 8, 2017 15:44:40 GMT -5
Two hard hours on the trainer. 36 miles. 4x20 race sim efforts with most of those watts at 252 plus damn hard.
1630 calories.
Average watts 219.
Two soaked jerseys . Two soaked pairs of gloves. 7 hats.
Feel like I'm making some progress. Nice to be able to grab such a workout on a call weekend.
Hopefully first race will be last weekdn of march.
|
|
|
Post by sooner2 on Jan 10, 2017 9:26:45 GMT -5
Two hours on trianer last night during game. Slow endurance pace. Goal was to keep heart rate less than 139. 31 miles. Average watts 158. 980 calories.
Staying consistent but will have to rely on running only this weekend
|
|
|
Post by sooner2 on Jan 16, 2017 14:34:13 GMT -5
Four day trip to socal. Due to being at a confermce and due to daddy duties, a ride was not possible. Bummer.
Did manage one 3 mile run, two hotel dumbells and peg machine and ellipticalworkouts of about 1 hour each, and a 4.5 mile beach run.
Managed a 2 hour sessions at a kids jamboree madhouse. Junior is getting sick from contact there probably. I'm sure I'll be next.
Happily, no little injury tweaks with all of the sudden running I've been doing since Christmas.... (relative to having zero miles running for a long time prior to this).
Have three nights of call this week. Weather is to be mostly warm but wet. Will look to get two interval session rides in This week and long open road miles next week.
Will be unable to make it to my team camp in three weeks. First race looks to be third week of march. Damn... I need some more shape on the bike
|
|
|
Post by sooner2 on Jan 18, 2017 16:10:58 GMT -5
Great workout lastbpm on the trainer!
Ascending descending threshold intervals with 1:1 recovery.
20 min warmup with 10 min at tempo (198) - wanted to warm up well since I had not ridden in over 5 days and still have some calf stiffness from my runs this weekend.
Then 1 min at threshold 1 min at endurance recovery. 2 min at threshold 2 min recovery. And so on,,,, up to 5 minutes, then back down to 4.3.2. And 1.
Target watts were to have been 245-250 since I hadn't ridden much and since I was doing them on trainer instead of outdoors, where higher watts are hit.
On the 1, 2, 3 sets, 245-255 seemed almost too easy. So starting at4 and extending to 5, then the declining 4, 3, and 2, and final 1 minute efforts... I was able to crank out 267 to 298 watts without going into red zone territory. Am happy that I was able to total a 25 minutes at threshold with much of that being well above my usual open road levels of 268 this time of year.
Didn't overdo the food and drink in San Diego. Weight rose a tad over the weekdn , but not much. It's a reasonable 162 now.
Need some 4 hour endurance rides this weekend to get some weight off. Temps supposed to be decent (low 60) but rainy. I'll have to be one of the guys whose ridin'; not hidin'. 😄
|
|
|
Post by sooner2 on Jan 20, 2017 21:38:31 GMT -5
Nice weather and got out after an early lunch day at work. 2 hours open road . Easy endurance pace. 34 miles. 149 watts.
|
|
|
Post by sooner2 on Jan 21, 2017 19:10:32 GMT -5
2 hours endurance pace. With some hmtempo mixed in. Solo. Really nice weather and was happy to get outside. Overdid it a bit. 181 watts. 36 miles.
Hopefully it won't screw up my 2x20 tomorrow.
|
|
|
Post by sooner2 on Jan 22, 2017 20:56:29 GMT -5
1:50. 30 miles. Pretty rainy. Managed my target intervals well. 4x8 at threshold. Coach wanted me to hold back a bit at first but let it go if I was feeling ok. First one I held back and did 245. Then had higher outputs of 265, 279, and 263. 6-8 minutes recovery after each.
Good numbers for a bad rainy day. Happy to get out and hopefully gain some fitness on those guys who were hidin' instead of ridin'.
Looks like I might be able to swing a four day weekend in early February to meet my old crazy cyclocross training partner who now lives in Texas , and who justf got a podium spot in cross nationals. But racing community out there should be able to get two hard training rides and one training race in the hill country with some super strong dudes .
|
|
|
Post by sooner2 on Jan 23, 2017 15:35:17 GMT -5
Up early today with. 35 min kettle bell workout. Increased the weight of the bell I'm using for most exercises to 25 and 36. Instead of 20 and 25. Legs pretty sore from yesterday's workout.
Back on the bike tomorrow. Then a rest day Wednesday.
Another interesting development is a call switch going on for February march for other reasons. It might actually wind up with me being free to race on the last weeekdn in February. Hadn't planned on that.. and don't feel race ready..... not yet. But I've been able to train far better than last off season ... and 3-4 more solid weeks of efforts will get me fit enough that I'll at least be able to hang in the main field and do some work for my teammates who are good sprinters. It's a flat cold windy race that is always well put on and well attended. My race will be like 48 miles. I must position myself well and avoid getting gapped in crosswinds ... which will screw me for the remainder of the day if that happens.
|
|
|
Post by sooner2 on Jan 24, 2017 14:27:18 GMT -5
Snuck in an am workout. 55 minutes. 15.4 miles. Hard hard trianer workout . Average 179 watts. Three 10 minute race sim sets with lots of time at 252 (just below threshold) and 292 (just above threshold). Called sweet spot training. Very hard. Felt better. And happy to get a solid mid week workout in.
Feel like I'm making some breakouts.
Post ride weight was dry and benefitted from heavy sweating ... but I saw a 159.5 reading. That's nice to see. Hope to have some 161s early am this weekend.
|
|