Training Log Archive: Ryan Perovich

Mileage is a guess. Easy run today to just move the legs.

Well, it was supposed to be ok weather today: partly cloudy and mid 50s. Yep, didn't really see that. Left from the house, out 202 and up and over Ames to the valley. Out through Snohomish to Hwy 9 and Lake Stevens. One loop of the 70.3 course (where it was chilly and I got stuck in a downpour), then back along the same route. Instead of Ames, took a left and went through Carnation, up Duthie hill, down Thomson and home. 2 x Infinit (274 cal each), 2 x Roctane, 1 Carb boom, 2 x sport beans, 1 Gatorade I picked up in Carnation on the way home = ~1200 cals. A little light at the end, but not too bad. The legs are tired! NP = 154w

C • Another killer day. No rea... 3

Quick hill repeats before bike fitting, some repeats afterward as well as along W Lake Sammy. Fit feels a ton better: raised the saddle 3/4cm, lowered the bars 5 mm, and swapped out the saddle. Was able to do all of that and even open up my hip angle another 2 degrees, so I should be able to generate more power and be more comfortable. The saddle was starting to "hammock" in the middle, causing me to sit more upright and bend over rather than pivoting at the hips. The bigger benefit was in cleat position and hip/knee/foot tracking. Much more inline now with an additional valgus shim (cants the foot slightly so that the inside is higher than the outside) to match my natural foot rotation, and moved my left cleat position slightly more medial. Quick reaction: I'm now much more up and down with my knees rather than slightly side to side and tracking at an angle. Feels much better!

C • dude is getting some bike t... 3

On CT: easy spin @ 120w, just an easy ride after a few good workouts. Nice to spin the legs.

Outside again! Left the house and went up Willows, through Bothell and around the north end of the lake on the Burke. Past the UW, south through the Arboretum and Leschi, then across I90. One loop of MI and then across south channel bridge, through Beaux Arts neighborhood (thanks for showing me that route, Jeff), north through Kirkland, then up and over hill and home. Nice ride! Tried to stay in aero for most of the ride. NP = 149w.

Good times, other than rolling my ankle. It's fine this morning, a little sore, but not too bad. Playing once every few months is not the way to get better, though...

With Jeff: NP = 191w. Nice, hard ride from Jeff's house and 2x around MI. When Jeff drops the hammer, it's go time... wowzers. I really enjoyed this ride, and the weather was fantastic. Thanks Jeff!

With Birdy, part of the 7 Hills Metric Century ride: left from Birdy's office, up Burke, then up to Avondale road. Right on Woodinville/Duvall road for a little bit, then back roads to loop back to Avondale. Climbed up on to Education Hill, some more back roads, then back down the valley and home. Nice ride! We pushed the pace in a few spots and got in some decent hills. Thanks Birdy! NP = 156w.

Rest of the family wasn't home yet, so I threw in 30' of hill repeats. NP = 192w.