Training Log Archive: Flight

I came 1st!

There was only one other woman registered in 1/2/3 and she was hungover and let me know she would not be racing. Sooooooo I came first!
I also beat the first place 3/4/5 by 3min

I was off my target pace which was frustrating. I couldn't figure out why it felt so tough and without motivation of a carrot or a rabbit chasing, it was a bit of a mental struggle to make myself go.

After I finished and got back to the car Greg took my bike and said, "why is it so hard to roll?"

Turns out my front brake was rubbing THE WHOLE FUCKING RACE.

Rookie mistake. Always check both brakes kids.

I won some socks.

C • Nice training! 4

For Gregs birthday I booked us all the equipment we needed to do a local tandem bike touring trip out into Kananaskis.

We had about a thousand mechanicals in the first 10k getting out of the city. Then the road out of Bowness onto the 1 was...closed and a dirt put? So we took a walk with the bike and did a little off road adventure until we linked to the strip mall.
Once we got on the highway we were cruising.

Then all of a sudden we were clunking a lot.
Rear tire was getting super flat.
We were already well behind schedule and I was tired from racing so we cracked beers and waiting for a lift to our over night spot.
Went to a shop and got a tube for the tiny weird tire and borrowed a pump so I did t have to waste our co2.

Then we had burgers and cheese cake.

This had way more hill than I expected.
Wind will also be a huge factor.

It's raining so no track tonight.
Instead did an attack and stick under the window.

Warmup: 5min E1 + 5min E2 + 5min E3.

PART 1:

Big gear max efforts. Focus on quality of pedals stroke, but get the cadence up quickly on each rep. Give yourself 5-10sec to prepare and drop the hammer right at 0:00 each time.
3x (10sec 50-13 + 2:50 easy spin)
3x (10sec 50-12 + 2:50 easy spin)
3x (10sec 50-11 + 2:50 easy spin)

PART 2:

30sec @ 300-310w + 2:00 @ 230-250w + 30sec @ 300-310w
5min easy
30sec @ 320-330w + 2:00 @ 230-250w + 30sec @ 320-330
5min easy
1:00 @ 290-300w + 2:00 @ 230-250w

10min easy

30sec @ 300-310w + 2:00 @ 230-250w + 30sec @ 300-310w
5min easy
30sec @ 320-330w + 2:00 @ 230-250w + 30sec @ 320-330
5min easy
1:00 @ 290-300w + 2:00 @ 230-250w

10min cooldown

Warmup: 5min E1 + 5min E2 + 5min E3.

PART 1:

Big gear max efforts.  Focus on quality of pedals stroke, but get the cadence up quickly on each rep.  Give yourself 5-10sec to prepare and drop the hammer right at 0:00 each time. 
3x (10sec 50-13 + 2:50 easy spin)
3x (10sec 50-12 + 2:50 easy spin)
3x (10sec 50-11 + 2:50 easy spin)

PART 2:

1x (1min MAP + 2min easy)
2x (1min MAP + 1min easy)
3x (2min MAP + 2min easy)


**extra 3min easy after 2nd 2min effort!**

1x (3min MAP + 3min easy)
1x (3min MAP + 2min easy)
1x (3min MAP + 1min easy)
1x (3min MAP + 5min cooldown)
Total ride: 87min
Total MAP/AnC: 21min
Targets:
1min efforts: 265-275w
2min efforts: 90sec @ 265-275w + 30sec @ 280-290w
3min efforts: 2min @ 265-275w + 1min self-directed ramp-up to ~290w.

Post super easy ride

Ride with Kailee

WU to edworthy

Ride to just past the Rec Centre on spring bank then looped around.
Kept HR in high e3 for the ride using hills as map intervals.

Wanted to be home by noon to watch the end of the women's RR and then meet Veinbuster at COP for the ride finish.
Which was awesome!!

Will link photos shortly