Training Log Archive: Yvonne

This one was cool! It was a flat course and there was another rider on the screen acting as your pacer. You would catch up to the pacer and ride in his draft (you could actually feel the resistance going down as you caught the draft - virtual reality!). Then for 2 blocks of 5 min., you would sprint ahead of the pacer for 30 sec., then recover for 30 sec. to allow the pacer to catch up and you to get in his draft b4 the next sprint.

The original plan was to set the pacer @ 26 mph, but Wendy and I decided to bump it down to 22 mph due to the upcoming race. Probably good - 22 was hard enough. 132 avg watts throughout session, max of 441 watts. Fun!!

Omg, a ride w/ living, breathing people! Night ride w/ Mickey and HatePavement - Busch Greenway to Katy to Dutzow and back. Testing my lighting - Seca 1400 @ the 700 lumen setting should work well. I rode in Mickey's draft for a lot of this - wanted to keep HR low. Very pleased w/ low-ish perceived exertion. I was feeling a little guilty about riding on the Katy after sunset until we passed a group camp - bunch of tents, campfire, bikes, etc. right along the trail between Matson and Klondike. Bold! Beautiful evening - can't blame them.

C • I was so jealous of you guy... 2

KM level 2.

Power Up: 30 min. sustained climbing @ 165W; every 5 min. did a 1 min. surge @ 215W, then back down to 165W. Very little pep in my step this morning so much harder than I thought it would be. HRM obviously wonky.

During CD, had a nice chat w/ the guy riding next to me. He lives in the Warrenton area and knows all the good gravel out there - got some great local intel.

Trash/recycle hauling plus some extra.

Hip strengthening/flexibility.

On the bike at 5AM on the nose. Funny how waking up at 4:15AM to ride felt so, so hard earlier in the summer - now no biggie. Body has adjusted. 20 miles clicked off b4 daylight! What a great feeling. Was doing my last hill repeat on CF road and saw 2 cyclists in the distance - none other than kgeisen and Mickey! What are the chances that 3 Spotted Horse registrants would find each other training at the same time/place? It's such a small race! Great to chat a bit.

- From house, subdivision stuff in the dark
- Callaway Fork Rd., Defiance back roads to Katy
- Matson Hill Rd. x2
- Katy to Klondike, 2 laps w/ all hills
- Katy to Lost Valley, LV gravel/doubletrack
- Back to CF road, repeats of hill up to hwy D, x5

C • Funny 4

Heavy bag and KM open classes. Gonna feel heavy bag tomorrow (prob longer). So hard. Didn't feel too rusty w/ mitt work despite being away for a few weeks.

St. Peters Rec Plex w/ daughter while son at hockey practice - a few laps plus treading water while she jumped in the deep end trying to touch the bottom (10' no, 6.5' success!). Lots of bustle around the pool setting up for Vicki's tri tomorrow.