Training Log Archive: veinbusterIn the 7 days ending Jan 25, 2015:
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Sunday Jan 25, 2015 #
7 AM
flexibility 16:00 [1]
8 AM
weight training 50:00 [2]
Day 1 free weights
9 AM
Note
I am trying hard not to do the rest of the Banff-Jasper ride on the trainer today. Legs feel good, but there is no good reason to punish the bruise on my lower back with another 6-7 hours in an uncomfortable seat. And I'm not entirely sure that I wouldn't be too stubborn to stop once I got started without someone around to notice I was heading over the edge.
That did put a whole new perspective on the pace runner in late stages of a longer race - it could be as important for safety as for motivation.
That did put a whole new perspective on the pace runner in late stages of a longer race - it could be as important for safety as for motivation.
Saturday Jan 24, 2015 #
8 AM
flexibility 12:00 [1]
9 AM
Cardio long (Trainer - legs) 4:07:55 [3]
ahr:136 max:152 shoes: Gekko
Banff-Jasper simulation part 3: Sunwapta Falls to Jasper.
Yes, part 2 is missing. About 1am I saw a migraine aura in a dream so got up to see if it was real and tended to that. It seemed under control, but not enough to tackle 2 mountain climbs so I skipped to the predominantly downhill day. I did exaggerate the rolling climbs, by the look of the trainer profile maybe as much as double the real road.
Today was all about heart management from the beginning. I did the climbs at lactate threshold, flats at endurance power and down hills at recovery power. This was largely counter to what I would instinctively do but the heart rate stats clearly show it was a good plan. This might justify a power meter on the Greenspeed, but first I'll see if I can train the feel into my legs.
Trainer says 107.8 km, ascent 874m.
It adds up to just shy of 200km and well over 2km up in less than 24 hours.
Other observations:
- shower sooner. I have a rash on my arms from fetching dinner and other errands trapping 4 hours of sweat under long sleeves.
- my gecko shoes are not suitable for long rides - very sore feet
- stopping to elevate legs at about 2 hours should be a standard part of the long ride program - worked very well both days. I also changed shirts at that time.
- a seem in the tights bruised around my spine after so much time pressed against the seat back - only a recumbent riders problem. I've never noticed such a problem on the Greenspeed, which I have taken on longer rides.
Yes, part 2 is missing. About 1am I saw a migraine aura in a dream so got up to see if it was real and tended to that. It seemed under control, but not enough to tackle 2 mountain climbs so I skipped to the predominantly downhill day. I did exaggerate the rolling climbs, by the look of the trainer profile maybe as much as double the real road.
Today was all about heart management from the beginning. I did the climbs at lactate threshold, flats at endurance power and down hills at recovery power. This was largely counter to what I would instinctively do but the heart rate stats clearly show it was a good plan. This might justify a power meter on the Greenspeed, but first I'll see if I can train the feel into my legs.
Trainer says 107.8 km, ascent 874m.
It adds up to just shy of 200km and well over 2km up in less than 24 hours.
Other observations:
- shower sooner. I have a rash on my arms from fetching dinner and other errands trapping 4 hours of sweat under long sleeves.
- my gecko shoes are not suitable for long rides - very sore feet
- stopping to elevate legs at about 2 hours should be a standard part of the long ride program - worked very well both days. I also changed shirts at that time.
- a seem in the tights bruised around my spine after so much time pressed against the seat back - only a recumbent riders problem. I've never noticed such a problem on the Greenspeed, which I have taken on longer rides.
Friday Jan 23, 2015 #
5 AM
flexibility 14:00 [1]
2 PM
Cardio hills (Trainer - legs) 2:11:15 [4]
ahr:149 max:165 shoes: Gekko
Banff-Jasper simulation part 1.
The plan was to do 90km today, but when I took a planned stop about where the Mountaineer Lodge should be I noticed signs of a migraine. I'll reserve judgement regarding whether or not to pick up and climb the mountain at Lake Louise.
Heart and legs feel pretty good. I'm pretty happy with the heart rate management for an average this high.
Trainer notes: climbs seem about accurate. As do flats, though trainer speed would be discounted with the effort to push air - maybe about 30%. Downhills are more work than real life because I can't coast to bring the heart down so it stays elevated. The trainer gives a speed multiple for the downhill and it looks like it is in the ballpark, but my ride strategy uses the downslope extensively to manage the heart rate.
The plan was to do 90km today, but when I took a planned stop about where the Mountaineer Lodge should be I noticed signs of a migraine. I'll reserve judgement regarding whether or not to pick up and climb the mountain at Lake Louise.
Heart and legs feel pretty good. I'm pretty happy with the heart rate management for an average this high.
Trainer notes: climbs seem about accurate. As do flats, though trainer speed would be discounted with the effort to push air - maybe about 30%. Downhills are more work than real life because I can't coast to bring the heart down so it stays elevated. The trainer gives a speed multiple for the downhill and it looks like it is in the ballpark, but my ride strategy uses the downslope extensively to manage the heart rate.
5 PM
Cardio long (Trainer - legs) 2:04:00 [4]
ahr:144 max:156 shoes: Gekko
Banff-Jasper part 1b.
Restarted after a break of just under an hour.
I went at a much easier pace this session. It is a bit less visible without knowing that this session was basically climbing the mountain at Lake Louise. At least the first segment reminded me of my distance pacing. The legs wish I had my good roller with me. I may have lost too much muscle mass to put three days like this together.
Ended the day at about where Num-Ti-Jah would be.
Trainer says 90.7km climbing 1,340 m. The elevation would be a personal best in real life.
Restarted after a break of just under an hour.
I went at a much easier pace this session. It is a bit less visible without knowing that this session was basically climbing the mountain at Lake Louise. At least the first segment reminded me of my distance pacing. The legs wish I had my good roller with me. I may have lost too much muscle mass to put three days like this together.
Ended the day at about where Num-Ti-Jah would be.
Trainer says 90.7km climbing 1,340 m. The elevation would be a personal best in real life.
Thursday Jan 22, 2015 #
5 AM
flexibility 15:00 [1]
4 PM
weight training 43:00 [2]
Day 3 resistance bands and push ups
7 PM
flexibility (lower back) 27:00 [1]
Wednesday Jan 21, 2015 #
5 AM
flexibility 11:00 [1]
4 PM
Cardio (Trainer - legs) 1:00:00 [3]
ahr:133 max:144 shoes: Gekko
I'm due to get back to the Sufferfest, but things are lining up for me to be able to do a Bannf-Jasper simulation this weekend so I took it easy and focused on keeping my heart in the sustainable long distance range.
I have the elevations all mapped out and ready to program in as I ride. I changed my strategy for laying it out after a couple of errors reading the chart I did for the Canmore Fondo.
I have the elevations all mapped out and ready to program in as I ride. I changed my strategy for laying it out after a couple of errors reading the chart I did for the Canmore Fondo.
Tuesday Jan 20, 2015 #
5 AM
flexibility 14:00 [1]
4 PM
Cardio warm up/down (Trainer - legs) 30:03 [3]
ahr:133 max:143 shoes: Gekko
10 hr work day left time for an easy warm up before one more shot at hard sprints.
5 PM
Cardio intervals (Trainer - legs) 7:05 [5]
ahr:157 max:178 shoes: Gekko
Started a trainer log after the warm up. 1 minute to get the legs spinning again then 3 sprints at about 2:30 intervals.
Max power: 1038 - just so bash doesn't have to express her disappointment if she gets called for a reference.
I has to up the cadence from 122 to 125 to break the 1K barrier.
Max power: 1038 - just so bash doesn't have to express her disappointment if she gets called for a reference.
I has to up the cadence from 122 to 125 to break the 1K barrier.