Training Log Archive: igoupIn the 7 days ending Jun 17, 2022:
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Friday Jun 17, 2022 #
PT 30:00 [3]
At KC.
Later supercore
Homework exercises
* Seated backward crunches
* Cat-camel/cows with block/pillow
* Funny plank things I can't rememer name of
- Plank with arms
- Knees bent
- Tuck pelvis hard
- Rock back and forth from toes and elbows
* Washing machine planks
- Plank on ball
- Rotations from the elbow/shoulders. 10 each way.
Later supercore
Homework exercises
* Seated backward crunches
* Cat-camel/cows with block/pillow
* Funny plank things I can't rememer name of
- Plank with arms
- Knees bent
- Tuck pelvis hard
- Rock back and forth from toes and elbows
* Washing machine planks
- Plank on ball
- Rotations from the elbow/shoulders. 10 each way.
Thursday Jun 16, 2022 #
PT 15:00 [3]
2 x 20 seated backwards crunch
Stuff at KC
New homework:
20 Cat-cows with block/pillow at top of sacrum.
Stuff at KC
New homework:
20 Cat-cows with block/pillow at top of sacrum.
Bike 1:05:00 [3]
shoes: Cervelo
Already hot WU and slightly less hot not a cool down.
5 PM
Bike 32:31 [3] 20.3 km (37.5 kph) +3m
ahr:156 max:172 shoes: Cervelo
Fair Park Crit 6
8/16
Brought 3 bottles packed with ice. Being able to drink and douse my head with cool water was beneficial.
I'm always hiding in the pack and thought I'd try to do something different, even if it meant dying and getting dropped. I was marking a guy from Reunion who I know is fast. He and another guy tried to break and I hopped on to see what would happen; however, we didn't get away far enough, fast enough. On the last lap I though I might try to surge out of turn 2, but the speed was too high and I didn't have it in me. Then I thought I might be able to get farther up before the last turn. But again the speed was already too high and I didn't want to be taking risks into the last turn. That's my problem. I'm already mostly too close to max effort, particularly in the heat, to implement any interesting tactics. I'll keep looking for a chance though. Finished with the pack, which was down to 11, and standing sprinted to 8th.
Watched the B race and chatted with a 19 yr old who just arrived from Eritrean with his family 8 months ago. He's just gotten into racing. We chatted about Binaim Girmay who is Eritrean's big star on the pro tour.
8/16
Brought 3 bottles packed with ice. Being able to drink and douse my head with cool water was beneficial.
I'm always hiding in the pack and thought I'd try to do something different, even if it meant dying and getting dropped. I was marking a guy from Reunion who I know is fast. He and another guy tried to break and I hopped on to see what would happen; however, we didn't get away far enough, fast enough. On the last lap I though I might try to surge out of turn 2, but the speed was too high and I didn't have it in me. Then I thought I might be able to get farther up before the last turn. But again the speed was already too high and I didn't want to be taking risks into the last turn. That's my problem. I'm already mostly too close to max effort, particularly in the heat, to implement any interesting tactics. I'll keep looking for a chance though. Finished with the pack, which was down to 11, and standing sprinted to 8th.
Watched the B race and chatted with a 19 yr old who just arrived from Eritrean with his family 8 months ago. He's just gotten into racing. We chatted about Binaim Girmay who is Eritrean's big star on the pro tour.
Wednesday Jun 15, 2022 #
Row 1:00:00 [3]
It would be ok if the winds would ease up.
PT 39:00 [3]
PZF: Knee stability
Cross-sym
3 x 15 seated backwards crunch
PZF: Hip & low back
Cross-sym
3 x 15 seated backwards crunch
PZF: Hip & low back
Peak Zone 48:00 [3]
Arms, back, legs
Tuesday Jun 14, 2022 #
Row 1:00:00 [3]
It would be ok if the wind eased up a bit. Jump started a stranded pickup.
Lift 6:00 [3]
2xsquatty things
PT 10:00 [3]
Kinetikchain: started the RPM program, which is mucho $$ but will hopefully finally lead to recovery and save $$ in the long run. Took and hour for all of the movement diagnostics, a few new exercises and some needling.
* Sitting, down and back crunch. Prescription is 3 x 20 / day
* Sitting, down and back crunch. Prescription is 3 x 20 / day
Monday Jun 13, 2022 #
PT 25:00 [3]
Supercore at work
PZF hip and low back
PZF hip and low back
Sunday Jun 12, 2022 #
PT 7:00 [3]
Supercore
7 AM
Bike 1:43:18 [3] 52.33 km (30.4 kph) +360m
ahr:122 max:147 shoes: Bianchi
Tulsa Tough Sunday Piccalo. There was also a 100k-ish Medio but I'm very glad I didn't do that. Amazingly nice rural roads so close to downtown. Couldn't really get my HR up; it was stuck in the 130s and so any effort had me reeling a bit. Heeded that message and took it easy. I was still way up in front of the bulk of the Piccolo-ees though. 3 guys were up ahead and then I hooked up with a guy and two women for the last 30k. My body woke up as well and didn't feel so stressed. Finished in good shape but it was already hot again.
I toured the crit course scoping out "Cry Baby Hill" then waited for Lisa. Had a 10am brat and beer while spectating. Then Lisa arrived with a new friend and we spectated some more.
We had a late lunch at the Rib Crib in McAlester, OK. Other than McDs and Taco Bells it was the only thing open. It appears that Sunday is celebrated in southeast OK. We had brisket, chicken and I had sides of beans and fries. Fries were average. Beans were good but I wish I had more beans and less bean sauce. The meats and bbq sauces were pretty good; I give them a B+. I think there are a few Rib Cribs around eastern OK and the place had more a chain vibe than a local vibe. The local BBQ places were closed, pitmasters were probably off baptizing things.
I toured the crit course scoping out "Cry Baby Hill" then waited for Lisa. Had a 10am brat and beer while spectating. Then Lisa arrived with a new friend and we spectated some more.
We had a late lunch at the Rib Crib in McAlester, OK. Other than McDs and Taco Bells it was the only thing open. It appears that Sunday is celebrated in southeast OK. We had brisket, chicken and I had sides of beans and fries. Fries were average. Beans were good but I wish I had more beans and less bean sauce. The meats and bbq sauces were pretty good; I give them a B+. I think there are a few Rib Cribs around eastern OK and the place had more a chain vibe than a local vibe. The local BBQ places were closed, pitmasters were probably off baptizing things.
Saturday Jun 11, 2022 #
7 AM
Bike 5:35:36 [3] 165.64 km (29.6 kph) +1049m
ahr:134 max:159 shoes: Bianchi
Tulsa tough gran fondo
5:47 chip time
Adjusted climb to garmin =strava values.
Overall 57/254
Men 47 /219
Weather at the finish: sunny, 89, heat index = 100
* Checking bikes on Friday afternoon found a flat front tire on my Bianchi. I recently swapped out new faster tires but I hadn't ridden the bike since then. So I either botched putting on the rim tape or the sealant wasn't sealing. I added more sealant, hoped that when I woke up in the morning I would have air, but brought another tube and CO2 canister just in case. Happy to find at 0530 Sat I didn't need the latter and was good to go.
* SE Oklahoma is almost all Choctaw tribal lands. Very rural, very bumpy, very green. Nice driving.
* The ACE riders (paid extra for a bit of a concierge experience) got going at 0730. The rest of us got going at 0740. It was already a warm 76F with the sun well up. Today's mission would be less about bike riding and more about HR, heat and hydration management **. What a wacky hobby.
* Hooked up with a strong group that was just a touch faster than I'd prefer given my mission. My goal was to keep my HR <140 and most of the time that was fine but on hills or if I ended up at front I'd end up over. There is only so many times that would be recoverable from over a hot long ride. On the other hand, the speed was good and so finishing earlier is good. We all skipped the first aid station. The second aid station was at 52k and most of our group continue on; I showed some smarts and pulled in.
* I stopped at every aid station after that, which came every 10-15mi. One bottle got diluted gatorade and the other bottle water. The former I drank and the latter I dumped on my head. I took about 100cal every 45 min until the last 30k when I start with gels every 10k; I think I'd be better off eating more on these long rides; maybe every 30min. I took 2 electrolyte tabs at 2hrs and then another 2 at 4 hours. The last few aid stations I had some pickle juice. I have a feeling the extra salts were a big benefit. My legs were generally good, no cramping, and no twitching later in the evening. Have to remember this for the future.
* After that 52k aid station I had hooked up with some small groups on occasion. However, mostly I spent the next 110k on my own. Simply never found anyone going my speed. Or the groups would spend an inordinate amount of time at the aid station, whereas I like to fill up and get going. Pedaled along keeping my HR ~135ish. Over the last 20k when I was hot and tired, I tried to lower the effort a bit more but my HR wouldn't come down I think due to simply being hot.
* The course has about 650m more climb than HH100; the hills generally weren't long but some were very steep with grades in the high teens. Generally much more scenic. However, some of the sections have little traffic protection. The end went through a heavy industry section and crossed over a huge train yard that isn't scenic but was interesting.
* Finished still with Ok legs, just hot. Met up with Lisa and I recovered in the big finish tent watching the crit races. Lisa went off on a mission and returned with 4 big ice cold Cokes, which I really appreciated.
* It was too hot to hang around so we headed off for lunch and AC. As we came up to a Cracker Barrel my head screamed, "Blueberry pancakes right now! Now! Now! Now!" So that's where we went. Then we crashed in our room with the AC set on "Frozen." We recovered enough to get back down for the men's pro crit at 7pm, which was really fun to watch. Downtown was hopping because in addition to the crits the Tulsa "Drillers" had a ballgame going on. We had a late dinner at Hideaway's Pizza, which was pretty good.
5:47 chip time
Adjusted climb to garmin =strava values.
Overall 57/254
Men 47 /219
Weather at the finish: sunny, 89, heat index = 100
* Checking bikes on Friday afternoon found a flat front tire on my Bianchi. I recently swapped out new faster tires but I hadn't ridden the bike since then. So I either botched putting on the rim tape or the sealant wasn't sealing. I added more sealant, hoped that when I woke up in the morning I would have air, but brought another tube and CO2 canister just in case. Happy to find at 0530 Sat I didn't need the latter and was good to go.
* SE Oklahoma is almost all Choctaw tribal lands. Very rural, very bumpy, very green. Nice driving.
* The ACE riders (paid extra for a bit of a concierge experience) got going at 0730. The rest of us got going at 0740. It was already a warm 76F with the sun well up. Today's mission would be less about bike riding and more about HR, heat and hydration management **. What a wacky hobby.
* Hooked up with a strong group that was just a touch faster than I'd prefer given my mission. My goal was to keep my HR <140 and most of the time that was fine but on hills or if I ended up at front I'd end up over. There is only so many times that would be recoverable from over a hot long ride. On the other hand, the speed was good and so finishing earlier is good. We all skipped the first aid station. The second aid station was at 52k and most of our group continue on; I showed some smarts and pulled in.
* I stopped at every aid station after that, which came every 10-15mi. One bottle got diluted gatorade and the other bottle water. The former I drank and the latter I dumped on my head. I took about 100cal every 45 min until the last 30k when I start with gels every 10k; I think I'd be better off eating more on these long rides; maybe every 30min. I took 2 electrolyte tabs at 2hrs and then another 2 at 4 hours. The last few aid stations I had some pickle juice. I have a feeling the extra salts were a big benefit. My legs were generally good, no cramping, and no twitching later in the evening. Have to remember this for the future.
* After that 52k aid station I had hooked up with some small groups on occasion. However, mostly I spent the next 110k on my own. Simply never found anyone going my speed. Or the groups would spend an inordinate amount of time at the aid station, whereas I like to fill up and get going. Pedaled along keeping my HR ~135ish. Over the last 20k when I was hot and tired, I tried to lower the effort a bit more but my HR wouldn't come down I think due to simply being hot.
* The course has about 650m more climb than HH100; the hills generally weren't long but some were very steep with grades in the high teens. Generally much more scenic. However, some of the sections have little traffic protection. The end went through a heavy industry section and crossed over a huge train yard that isn't scenic but was interesting.
* Finished still with Ok legs, just hot. Met up with Lisa and I recovered in the big finish tent watching the crit races. Lisa went off on a mission and returned with 4 big ice cold Cokes, which I really appreciated.
* It was too hot to hang around so we headed off for lunch and AC. As we came up to a Cracker Barrel my head screamed, "Blueberry pancakes right now! Now! Now! Now!" So that's where we went. Then we crashed in our room with the AC set on "Frozen." We recovered enough to get back down for the men's pro crit at 7pm, which was really fun to watch. Downtown was hopping because in addition to the crits the Tulsa "Drillers" had a ballgame going on. We had a late dinner at Hideaway's Pizza, which was pretty good.