Training Log Archive: Grandpa Jameson

sleeping really well... on it early today.

early morning miles. legs felt pretty good today and the best they have on these early morning rides. crazy what a difference one easy day makes.

ap: 194
np: 223
mp: 469
1290 kJ

easy family jog... legs feeling good.

more good sleep. legs are for sure tired. a couple of easy days on tap. only 3 days of work and then off Friday and maggie is racing north fork on saturday. good times.

super mellow spin on the river path. sunny and warm. legs were shit at the start and way better by the time i got home.

ap: 146
np: 162
mp: 651
779 kJ

right after ride....

2 x barbell complex + push ups + sumo walk

DL warm up: 1- x #95, 10 x #115

3x
10 x DL #135
10 x kb thrusters 2 x #20
10 x kbs #35
10 x shrug #70
20 x step up 20"
10 x push up
10 x dc curl #20
10e x kneeling keg lift #35
20 x reverse leg curl back ext
20e x calf raises
50 x sit ups

big sleep... was so tired last night.

as soon as i got home from ride maggie and i left for the baseball game. such a good time and seats. drinking a few cheap beers in the blazing sun watching baseball with maggie.. .doesn't get much better.

last day off of work. shooting for 3 hours today to close out this block and the then a couple of easy days before on more solid stretch thurs-sunday.

last day of block before rest. after 2 big weeks it was time to test my tired legs up deer creek/high grade (10.6 miles/2700ft of climbing) to simulate that last climb of bailey hundo.

legs were screaming from the start but since it was memorial day i had rabbits to chase the whole way. tons of people out on their bikes... awesome. previous best came last year a couple weeks before Silver King when I did the same kind of test. I went 48:43 and averaged 267 watts.

Yesterday's result: 45:04 and averages 300 watts! likely lifetime bests of 30' (302 watts) & 45' (300 watts) power. stoked with the progress and the fact taht it was on extremely tired legs. once the tapering and my legs start coming back may give it another go before or just after bailey hundo. I know I can go some where in the 43:xx with fresh legs... but that effort took a toll mentally and i had a lot of people to chase so it may be hard to replicate that effort.

ap: 217
np: 255
mp: 830
2025 kj

good sleep... but up again. getting in ride and then maggie and i are going to rockies vs cardinals game... so stoked.

fun night at homegrown with maggie. pizza + 3 x super power ipa so I should have great legs today.

another solid day on the bike. definitely better than yesterday. still getting used to getting out early... takes a while to get the legs going. consistent effort and energy beginning to end.

ap: 197
np: 226
mp: 537
2880 kJ

damn... i could have sleeping. have to get on it early the next few days. beat that weather today, baseball game tomorrow, and just get off the roads early on the holiday.

mellow mtb ride on the local trails. properly tired today and the early start didn't help. Legs weren't too bad but kept the mellow effort. no food before or during... so was grinding by the end. plan was for a more mellow day after the last two harder days.... keeping it rolling.

warm up

strength session while fi napped and the thunderstorms rolled through...

2 x barbell complex + push ups + sumo walk

squat 10x #65, 10 x #95

3x
10 x squat #115
5e x kb single leg DL #35
10 x kb sdhp #35
10 x kbs #35
5 x scotty bob #20
10 x box jump
10 x curl to press #20
10 x shrug #70
10 x weighted sit up #25
10 x toes to post
1' plank
20 x face down back ext
1' calf raises

great sleep! more miles today... after Maggie's long run and while Fi naps.

solid morning on the bike and just logging miles. changed up my route a bit due to some gnarly thunderstorms. luckily I weaved my way through them all and just got rained on a bit... just some we roads to deal with. really good legs. probably the breakfast burrito and mocha i had before.

ap: 202
np: 230
mp: 857
2821 kJ

good sleep. switching things around with weather on the way for the weekend. heading out to buffalo creek today.... stoked. 5 days of no work... hopefully.

awesome day out at buffalo creek riding the main loop of the bailey hundo course. some of the best trails i've ever ridden... any where. going to be are super hard race out there... especially if it's hot.

tough time getting to sleep after evening race... as expected.

awesome lunch spin...85 and sunny! just going by feel and good legs. stoked to get this 5 day weekend started!!

ap: 194
np: 225
mp: 494
1223 kJ

mellow family jog. warm & windy.

good sleep. busy day.... easy spin this morning, rattler mtb race tonight at bear creek.

cold, early rollout. riding at 540 and it was only 35 degrees... c'mon summer! never really warmed up and legs felt like crap.

ap: 175
np: 201
mp: 441
974 kJ

mellow warm up before race. more people than i expected. awesome.

fun, super hard race. 3 laps.

got a decent start on the uphill start. 8th wheel as we hit the single track and just sat it to get my shit together after maxxing out.

halfway through lap 1 group was down to 6 and i was happily sitting 6th wheel... which was a mistake. we hit the longest, steepest climb on the course 5' from the start/finish and the 4th place guy got gapped by the top 3 and there was no where for me to go but sit in and finish the climb. game over.

there was a good 30" game between 1-3 and 4-6 (me) at the end of lap 1. I attacked the other 2 guys at the start of lap 2 and got away but couldn't bring back the lead pack of 3. I got as close as probably 15" but just couldn't get to them. rode solo for the rest of lap 2 and 3 and finished 4th. good times.

finally a big night of sleep... i was going to get up at 5 to ride but just kept sleeping...

another big week on tap and 2 more before taper time.

super mellow spin through chatfield state park and back. killer morning. met/rode with a dude named scott on the way back. good chatting.

ap: 161
np: 179
mp: 393
852 kJ

warm up

2 x barbell complex + push ups + sumo walk

DL warm up: 10 x #95, 10 x #115

3x
10 x DL #135
10 x kb thrusters 2 x #20 kb
10 x kbs #35
10 x shrugs #70
20 x step ups
10 x db curls #20
10 x push ups
10e x kneeling keg lift #35
20 x reverse leg curl
20e x calf raises
50 x sit ups

up earlier than i wanted to be but feeling rested.

closed out a big week (300+ miles) on the bike and feeling good. much better legs than yesterday and rode the whole high grade/city view loop and at a steady/tempol pace. so stoked with out good i felt closing out the week.

ap: 207
np: 235
mp: 894
2130 kJ

great sleep. big ride today.... once it warms up.

killer day on the bike. much cooler than it's been and tons of snow up high. stayed relatively low and warm. lookout both ways. solid day on ok legs.

ap: 195
np: 223
mp: 911
3539 kJ

in bed earlier than normal... zombie sleep.

Pretzel loop on zwift. just steady the whole time and holding back on the climbs. big day on the bike tomorrow and didn't want to smash myself.

ap: 215
np: 225
mp: 764
1819 kJ

more good sleep... woke to it snowing... nuts! i ran with no shirt yesterday afternoon and it was in the 70s!

Monadnock +5 - TrainerRoad

Monadnock +5 consists of 2 sets of 3x4-minute VO2max intervals at 115% FTP followed by 15 minutes at 65% FTP.

Recoveries between intervals are 4 minutes long and they're 8 minutes long between sets.

super solid workout and kind of a breakthrough... this is the best i've handled and gotten through VO2 max intervals this year. stoked.

ap: 196
np: 242
mp: 327
1057 kJ

warm up

2 x barbell complex + push ups + sumo walk

10 x squat #95

3x
10 x squat #115
10 x kb sdhp #35
10 x kbs #35
5 x scotty bob #20
10 x box jump
10 x curl to press #20
10 x shrug #70
10 x weighted sit up #25
10 x toes to post
1' plank
20 x face down back ext
1' calf raises

up a 5 w/o alarm. after 8 hours these days with early light in the mornings my body is just ready to go.

fun, mellow trail time at lunch. Hildebrand and south valley. just ripping around. leg were good.

mellow family jog.... good energy and legs.

deep, good sleep.

more mellow miles. legs slowly coming back to life. another killer morning.

ap: 180
np: 214
mp: 614
1186 kJ

easy late lunch jog. felt ok.

much better sleep than last night. up early to get in ride before heading to the zoo with Fi.

mellow monday spin. stoked to be getting out early during the week. legs better today. planning on taking it relatively easy the next few days by just logging miles with hard workouts.

ap: 199
np: 210
mp: 865
1007 kJ

warm up

2 x barbell complex + push ups + sumo walk

DL warm up: 10 x #95, 10 x #115

3x
10 x DL #135
10 x kb thrusters 2 x #20 kb
10 x kbs #35
10 x shrugs #70
20 x step ups
10 x db curls #20
10 x push ups
10e x kneeling keg lift #35
20 x reverse leg curl
20e x calf raises
50 x sit ups

ok sleep... kind of restless which always happens after a hard race.

L shoulder and neck are a bit sore from crash but nothing major.

mellow recovery through chatfield and back. tired legs, body, and mind. nice sunny spin to wake me up though.

average power: 151
normal power: 171
max power: 416
800 kJ

Event: Battle the Bear
 

ok sleep... Fi had a rough night so broken sleep.

went back and forth whether to race pro/open today or 30-39. Since i'm a cat 1 and I haven't race mtb's a ton and there are some "real" pros racing I am going to race in 30-39. being 39 is where I should be for sure. just weird after racing ultras for the last few years or silver king & steamboat stinger where you just race everybody, no age groups.... but that's the way mountain biking is...

race warm up

Battle the Bear - 1st Place 30-39 - fastest non-Pro time.

I definitely made the right decision to race 30-39 instead of pro as the race was a full on battle from start to finish.

Lap 1:
I was third wheel off the fun and just sitting in. We had to pass some of the 40-49 guys that started 2' ahead of us and I got behind a small crash and lost the first two guys. I spent the rest of the lap working back up to them and got to them just before the longest climb, Mt Carbon, of the day and I was definitely climbing stronger than them. noted. we rolled through the start finish together.

Lap 2:
I took the reigns and laid it down. cracked everybody else in our field and definitely took some energy out of the other two guys but didn't shake them. one of the guys came around a couple of miles from the start/finish and slowed the pace way down... so i knew he was hurting.... so i attacked and made him work for it. 3 of us were still together at the end of the lap.

Lap 3:
I pushed the pace again for the first third of the lap and they were still sitting on. it was getting windy in the wide open fields so I pulled off and let them set the pace and just sat on until we got to the Mt Carbon climb and then I attacked.... and got away. I had a good ~30 second gap as we headed into the last flatish 2 miles to the start finish. As i was heading up a short fireroad roller there were 20 people on horses coming and a guy up ahead of me must of freaked out one of the horses and it was going nuts. I had to stop and moved way out of the way of the horse. the guy in 2nd rolled up on me and just charged by them getting within in a foot of horse. gnarly. the horse calmed down and got back on my bike but i lost my lead and was now down ~30 seconds.

Lap 4:
I knew i still had time to get back to the lead and we had totally cracked the 3rd place guy. 1/4 way through the lap I was back on the leaders wheel. he was super cool guy and we talked a lot... just good competition. we worked together a bit to make sure 3rd was for sure out of it. Half way through the lap I attacked really hard on a 1' climb and got away and then kept the hammer down. it should have been "the move". I got about 30 seconds away and went to pass some lap traffic going off trail to the left and my front tire went into a rut i didn't see in the tall grass and I totally ate shit. my shoulder smashed into the ground and then my face. my glassed smashed into the bridge of my nose there was blood everywhere. I got passed again while figuring shit out but i got back on my bike and headed towards the finish. i wasn't sure what i was going to do at that point but i wasn't in chase mode. The bleeding stopped and I felt ok so by the time got to mt carbon i was getting time back and then more on the climb. I ended lap 4 about 20 seconds down on the lead.

Lap 5: I was still in chase made but knew i had time. I caught him in about the same spot a quarter way through the lap. we rode together a bit and then it was just back and forth. I would get gaps on the climbs and he would hammer the flats to get back on my wheel. he was a bit dude (175 lbs) so we had opposite strengths which made for some awesome racing. we hit mt carbon for the last time and I went all in and got away and probably had 20-30 seconds. I thought it was enough to have a comfortable finish.... but no. He was hammering the final miles to catch and I was doing the same to stay. I was able to stay a way, and after checking the results this morning, I only won by 5 seconds!!!

that race was so hard and so much fun. it was like a 57 mile XC race and reminded how much the short, hard stuff. I had the fastest amateur time of the day and would have finished 5th in the pro field... so totally happy with all of that. things are definitely going in the right direction for Bailey Hundo. The pro from carbondale that won Bailey last year raced yesterday. He was 3rd pro and I was 5 minutes behind him... not bad.

great sleep. feeling good and rested. weather is awesome and race should be on. so stoked to toe the line tomorrow. feel like it's been a really long time... it's been 5 months since TNF50.

mellow pre-race spin on the river path. threw in a handful of short, hard efforts. such beautiful morning and tomorrow is going to be super nice too. can't wait to toe the line.

up at 450 for 5am upgrade. feeling rested though.

wet and nasty out.

Truuli - TrainerRoad

Truuli is a priming workout meant to precede any endurance event and is recommended 24 hours prior to your event.

This version includes 3x4-minute steady-state efforts right at your FTP followed by three 90-second efforts between 115-125% FTP.

wanted to do this workout 2 days out from an endurance race to see how I feel and then see if i want to do it the day berfore bailey hundo or 2 days. felt solid today and intervals came easy.

average power: 180
normal power: 223
max power: 488
646 kJ

mellow family jog down on the river path. nice and easy. Fi now falls asleep almost every time we jog with her in the stroller... no complaints here.

getting outside early today before the rain.

forecast is looking a little better for the race sat so hopefully it's on.

got out the door before and stoked to get out before the rain. just took it easy and had fun on the trails. some mud out there for sure... if we get a good amount of rain Saturday could be super muddy... or cancelled.

warm up

quick, light session.

2 x mini leg blaster + push ups + sumo walk

3x
10 x goblet squat to one leg #35
5e x single leg DL
10 x kbs #35
10 x shrug #75
5 x scotty bob #20
10 x curl to press #20
10 x box jumps
10 x toes to post
1' plank
10 x face down back ext
20 x sit ups

more really good sleep... still catching up from sunday.

we are getting so much rain this week. I wouldn't be surprised of the postponed/cancelled the race again.... we'l see.

Crane +1 - TrainerRoad

Crane +1 is 5x30-second hard starts at 165% FTP followed by 1 minute of Sweet Spot work at 92% FTP.

7 minutes of recovery falls between each effort.

swapped this and taku for the pure endurance workout that was on the plan today. wanted more of a race priming workout.

average power: 154
normal power: 228
max power: 468
554 kJ

Taku - TrainerRoad

Taku is a short, aerobic Endurance workout consisting of 30 minutes spent between 60-70% FTP.

average power: 169
normal power: 173
max power: 199
304 kJ

mellow lunch jog down to the river and back. felt pretty good.

such good sleep... love my bed.

maggie had a good one yesterday... got the W and went 251. still a couple few minutes of her goal time but she's stoked on it. super fun family trip to FC.

It's a recovery/race week for me. stoked to finally pin a number on saturday and test my bike fitness.

killer monday morning spin. legs kinda jacked after a lot walking and standing yesterday but much better after. good way to start the week.

average power: 184
normal power 213
max power: 560
1249 kJ

attempted afternoon family jog but the storm blew quick. bolted back to the car and just made it.

broken, shitty sleep. oh well. up at 3 with Maggie. taker her to shuttle at 4. race starts at 630 but we won't see her until mile 16ish.

killer pizza and ice cream last night... and found some great beers!

good sleep and up with sun & the birds! Not feeling smashed today. 3 hour ride to end this block and the hitting the road for Fort Collins. Colorado Marathon for Maggie tomorrow. Can't wait to watch her rip.

knocked out another solid one before hitting the road for fort collins. solid legs even after yesterday. climbing city view is always a bitch.

average power: 186
normal power: 218
max power 883
1982 kJ

damn.. wanted to sleep in... getting light around 530 and birds going crazy. spring! BIG ride today... no work.

C • I know, right. 3

really solid, long day on the bike. 1 of 3 100+ rides I want to get in before bailey hundo.... 6 weeks out.

solid loop and will do again for with another add on. kept the effort on the mellow side today. just all day. pace. a couple of minor low spots but nothing some calories and caffeine couldn't turn around.

average power: 190
normal power: 217
max power: 611
4196 kJ

good sleep and up early for another FW upgrade... then onto the trainer.

McAdie +1 - TrainerRoad

McAdie +1 is 4x12-minute over-under intervals alternating between 1 minute at 95% FTP and 2 minutes at 105% FTP.

6-minute recoveries fall between intervals.

after a solid 3 hours of troubleshooting starting at 5am i finally got this in. solid effort and felt good.

average power: 215
normal power 250
max power: 316
1158 kJ

more miles... and it's so nice out. legs a little rough starting out but expected that. Day one of 3 day block done.

average power: 167
normal power: 199
max power: 477
844 kJ

great sleep. big, easy day planned. last week before recovery/race week so going for it.

hilly loop on zwift. controlled effort with one hard blow out near the end. felt good.

average power: 204
normal power: 217
max power: 518
740 kJ

warm up

switched things up... was going to ride at lunch but i was sitting in sbux working and it was snowing. decided to stay indoors and warm.

3 x barbell complex + sumo walk + push ups

10 x squat #95

3x
10 x squat #115
10e x single leg kb DL #35
10 x kbs #35
10e x db curl #20
10 x overhead tri ext #26
10 x box jumps 24"
5e x kb floor press #35
10 x toes to post
10 x weighted sit ups #25
1' plank
10 x face down back ext
10e x calf raises

mellow family jog down at the river. tired legs.

such a good sleep. woke up without an alarm. trainer time!

got my race and summer pretty much all dialed in yesterday. places all booked and ready to go.

Stevens +4 - TrainerRoad

Stevens +4 is 5x6-minute intervals at 105% FTP with 3-minute recoveries between intervals, all followed by 25 minutes at 65% FTP.

another solid big gear workout. these have always been what has worked best for me.

average power: 207
normal power: 237
max power: 485
1120 kJ

easy jog down the river and back and then a 1 mile hood lap with sienna. baby steps with the pup.

great sleep. 4 day work week on tap and race week for Maggie. Colorado Marathon on Sunday.

warm up

sticking with quick full body circuits

2 x barbell complex + sumo walk + push ups
DL warm up: 5 x #95, 5 x #135

3x
10 x DL #135
5 x scotty bob @20
10 x goblet squat to one leg #35
10 x kbs #35
10 x kb shrug #70
20 x step ups
10 x kneeling curl to press #20
5e x kneeling slasher to halo #26
10 x russian twist #26
30 x sit ups

mellow spin out deer creek and then through SV & KC. good legs and just stoked be outside!

average power: 186
normal power: 213
max power: 530
986 kJ