It took about a week to get over my lovely little cold. And I'll admit, large volumes of alcohol compromie the immune system, so it's my own fault. I was being lazy and stupid in the off-season. I did, however, end up with a net weight loss of 2.5 lbs. Yeah, party!
Back at it, I did 45 minutes at tempo Monday the 7th, as well as my sit-ups. Today, the 8th, I'll be doing an hour at tempo while watching Lost on DVD. Coach says I can ride however much I want whenever I want (as long as it totals 5 hours weekly) until January 1st, which is when I'll start structured training. My coach is awesome. My coach is Aaron Whalen.
I'm not sure I've addressed my seasonal plan for the year, so here goes:
A-priority races: Rhinelander, Eau Claire, Chequamegon.
B-Priority: Sheboygan, Subaru Cup, Franklin.
Still waiting to hear on team things for next year, so in the mean time I'm working on a Google Calendar of the WORS season, as well as what will be a team Google calendar for the year.
Showing posts with label base training. Show all posts
Showing posts with label base training. Show all posts
Tuesday, December 8, 2009
Thursday, November 19, 2009
back on the bike, but mostly inside
Date: 11/17/09
Weather: Sunny and 45!
Weight: 157.5
Breakfast: Latte, Zucchini muffin (man it was good, but you could taste the butter!)
Lunch: ½ Chipotle Burrito
Dinner: Salmon pasta in a wine sauce at the Greenbush bar and restaurant.
Snacks:
Workout: commuter ride in and home, 100 sit-ups
Notes:
Date:11/18/09
Weather: 35 and rainy
Weight: 160.5
Breakfast: Cinnamon Scone and coffee. water
Lunch: other half of a chipotle burrito. Chips, guac
Dinner:
Snacks: GIRL SCOUT COOKIES!
Workout: 1 hour on the trainer, 100 sit-ups
Notes:
Date: 11/19/09
Weather: rainy and 45
Weight: 160
Breakfast: Quaker Oat Squares, milk, Latte, V8
Lunch: Turkey and Mashed potatoes. OJ
Dinner:
Snacks: chips and salsa. Banana.
Workout: 1 hour on the trainer and 100 sit-ups.
Sunday, March 1, 2009
schedule thoughts
Friday, February 27th, 2009.
Ride time: 2.15 hours @ 145
stretching and 100 sit-ups, core workouts
Saturday, February 28th, 2009
Ride time: 1.45 hours @ 145 BPM
stretching. My legs were pretty tired from this ride. I don't think I ate too well between Friday's long ride and Saturday's shorter one.
Sunday, March 1st, 2009
REST DAY!
My work schedule can get really crazy. Occasionally it makes my evening workouts really difficult (see last Wednesday) either from exhaustion or just over-scheduling. Now that store hours are changing to 10am-9pm M-F and 9am-6pm Saturday, everything should get easier. I'm hoping to go up to Mpls sometime in the near future.
Got a USA cycling e-mail reminder that there are some early season Crits at Research Park coming up in April. We'll see what coach says, but those could be fun.
Ride time: 2.15 hours @ 145
stretching and 100 sit-ups, core workouts
Saturday, February 28th, 2009
Ride time: 1.45 hours @ 145 BPM
stretching. My legs were pretty tired from this ride. I don't think I ate too well between Friday's long ride and Saturday's shorter one.
Sunday, March 1st, 2009
REST DAY!
My work schedule can get really crazy. Occasionally it makes my evening workouts really difficult (see last Wednesday) either from exhaustion or just over-scheduling. Now that store hours are changing to 10am-9pm M-F and 9am-6pm Saturday, everything should get easier. I'm hoping to go up to Mpls sometime in the near future.
Got a USA cycling e-mail reminder that there are some early season Crits at Research Park coming up in April. We'll see what coach says, but those could be fun.
Wednesday, February 18, 2009
pain cave
Wednesday, February 18th, 2009
Ride time: 1 hour at 145bpm (I was scheduled to ride 1:15 but was late for work. I rode to work and back twice today, so I guess it isn't as bad?)
100 sit-ups, stretching.
food:bagel, cream cheese, coffee, a veggie wrap, and some Clif Shot recovery right after my ride. I got a good night of sleep last night, despite having to get up earlier than normal.
So I live in the basement; My bedroom is there. I train in the 2nd basement, and I play nerdy video games online in the basement. Lance trains in his basement; in a dark room with lots of speakers to make it noisy and scary and God knows why. I quit watching videos during my training rides and started just listening to music in the basement. I watch the time less and less, and now when I get to my target HR I just ride and listen to music in the basement. It's much more meditative and mentally easier. Conversely, I have to watch my HR more closely, because my imagination gets into picturing race courses I'll be riding this year, and it makes my HR jump significantly. Gehling called the basement the pain cave, which is occasionally accurate.
Living in the basement is improving my crazy to weight ratio (Gehling has a good rage to weight ratio). We were talking ratios the other day, like the oft-discussed strength:weight, and I came up with one that's actually useful: gear-inch range to body mass index. More useful ratios to come.
Living in the basement is improving my crazy to weight ratio (Gehling has a good rage to weight ratio). We were talking ratios the other day, like the oft-discussed strength:weight, and I came up with one that's actually useful: gear-inch range to body mass index. More useful ratios to come.
Does anybody use The Stick? I have in the past and am thinking of getting one.
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