Training Log Archive: Grandpa Jameson

Recovery ride. hit PQ canyon with beth. perfect weather. kept it very mellow. very little climbing and when i did have to climb used EZ gears and was just spinning.

my legs were definitely feeling the the very hard effort from yesterday. legs were junk! felt much better after ride. just a fun ride with beth.

new bike is sick!

Home workout right after getting back from riding.

various circuits with TRX, ball, and planks. foam roller after.

Weird night of sleep. slept great but was up from 3-4... wide awake with a stomach ache. ate some wheat (brownie) last night at the wedding... stupid and paid the price. felt better in morning and sleeping unitl 7.

big week of training done. just going with the flow. nothing forced. finished this mini crash cycle and next week is about some recovery and staying sharp for the CX race (district champs) next sunday. definitely going to cut volume and keep some intensity.

body is feeling good considering all the hard riding. just normal fatigue, no soreness.

I am going to relax the rest of the day, drinks some beers, and watch football.

more good sleep but woke up and legs were kind of achy. i am sure it is from the run. the run was 99% on road/sidewalk. it's been months since i have run that much on the road.

noticeable tightness in right calf.

legs felt good once i started riding. all tightness went away and didn't comeback.

Swami's saturday ride from Nytro. Left house and headed to el camino and then to nytro (50+ min). I just wanted to head out and get a feel for ride. BIG group! rode mid pack until we can into San Elijo and then went to front. worked really hard though Elfin top 10 the whole time, taking lots a pulls. made one breakaway and got a way for a bit. very solid.

#1 - nytro to church.
Duration: 53:24
Distance: 18.961 mi
Work: 669 kJ
Norm Power: 271

I took it out once we got back to del dios and pretty much pulled 75% of the way home. feeling it! legs felt great. hammering!

#2 church to san dieguito park
Duration: 34:01
Distance: 13.428 mi
Work: 467 kJ
Norm Power: 273

overall very solid ride for me.

entire ride.
Duration: 3:22:05
Distance: 63.239 m
Work: 2023 kJ
Norm Power: 229

nutrition: 2 bottles - 1 h2o, 1 powerbar electrolye. powergel at church.

recovery: HUGE egg/veggie scramble and corn tortillas. epic!

C • PWR 2

mellow ride up to torrey pines and to la jolla shores blvd into a head wind and then cruise back up the coast to la costa and then home.

i wanted to keep today pretty mellow in prep for a hard ride tomorrow. planning on hitting swami's ride to get a feel for it.

legs felt good. no fatigue or soreness.

norm pwr: 174
kJ: 1101

just water on ride and half a bonk breaker bar.

recovery nutrition: homemade shake. almond milk, strawberries, blueberries, whey protein, flax seeds, supreme superfoods

C • on board 4

EZ run. from home down to moonlight beach and then down the coast and back. felt good but didn't want to go any longer. didn't push pace. just keep the legs in shape for CX.

jogged (.25 miles) over to the YMCA right after my run and did 15 minutes of core.
2 x 5min planks
- #1 alternating every minute
- #2 alternating every 30 sec

then myrtl exercises

hit the sauna with the stick after. lasted 12 minutes and then totally bonked. worked legs with stick. want to get back up to being able to last 20 minutes. great recovery.

walked home. mellow. need to walk more. after dinner walks?

another pretty good night of sleep. in bed around 930. up early again. no problem waking up minutes before alarm.

awesome day. up in HB now. 2 rides + strength. killing it!

feeling really good on the bike right now.

good warm-up then met up with the group. while warming up I almost decided to bag the group ride and just hit the elfin/del dios loop solo but decided against. group rides right now are just perfect for CX training.

group ride was solid and went to the front at my usual spot on the coast. really suprised with how good of legs i had because i was pretty shelled yesterday afternoon and sluggish getting out of bed this morning.

swamis ride interval:
Duration:1:00:40
Distance: 20.498 mi
Work: 683 kJ
Norm Power: 257
max pwr: 637
avg pwr: 191

after group ride i just headed north on el camino and cruised home. super mellow.

entire workout
Duration: 2:45:11
Distance: 49.264 mi
Work:1563 kJ
Norm Power: 216
max pwr: 637
avg pwr: 161

ride nutrition: 2 bottles (1 h2o, 1 powerbar electrolyte) + 1 powergel

recovery nutrtion: supps + huge veggie/egg scramble. i was starving when i was done. hit the spot.

workout at home before heading to HB.

started with p90x Ab Ripper X. sounds funny but solid 15 min of core work. no BS. i am a going to try and do this one every couple of weeks just to change things up.

then.

TRX circuit

3 x:
30 pull-up/row alternating standard, bicep, Y-up
10 atomic push ups
100 core/crunches on ball

Fun CX ride in HB. Really cool course and perfect cool temps.

on it early. legs were a little tight when i got out of bed. not sure if it was from the ride yesterday or the gym. probably both.

i road through encinitas ranch to leucadia blvd to la costa trails. rode all climbs and descents. just getting a feel for the new bike. 2 crashes. #1 was mellow while climbing in a loose rock garden. #2 could have been bad. over the bars while descneding. scraped elbow.

solid ride with a lot of climbing and longest I have been on the mtb in a while. still kind of burned out on la costa trails.

nutrition: 2 bottles (1 h2o, 1 w/ 1/2 nuun), clif recovery bloks, hammer gel

recovery nutrition: homemade shake

enjoying a mellow veterans day. solid ride this morning and now just relaxing at home. kind of shelled from ride!

did a bunch of running around today and cleaned bikes. ended the day with dinner at bestawan and some beers. heading to the OC tomorrow. Double ride day!

weird night of sleep. sunday night i slept 9 hours and then was in bed and asleep by 9:15 last night. woke up a 2am wide awake but went back to sleep and dozed on and off (but good sleep) and woke up at 5am ready to ride.

Swami's ride + Double Peak climb.

was kind of cold starting off. didn't wear vest so I kind of hammered my warm-up before meeting the group. did 2 practice race starts.

Group part of ride was solid. We started pretty mellow and I just sat in until we reach the 2nd bump on the coast and I went to the front and started taking pulls. i went to the front on all the climbs and hung in. took a powergel (cafe latte) when we hit palomar airport road. new max power (766 watts). good day.

swami's ride interval:
Duration:1:04:56
Distance: 20.5
Work:684 kJ
Norm Power: 249
Max pwr: 766 (new high!)
Avg pwr: 181

left group and headed for double peak.

i had good legs heading up SEH rd. had to slow at a couple of lights but happy with the time and effort.

double peak interval.
Duration:19:56
Distance: 3.62 m
Work:313 kJ
Norm Power:274
Maw pwr: 456
Avg pwr: 264

still felt strong heading home. when i hit the hill on leucadia i alternated seated/standing between the lightpoles. dropped a guy that was sitting on my wheel!

Entire workout (171 watts):
Duration:2:53:18 (3:05:23)
Work: 1734 kJ
Norm Power:230
Distance: .49.766 mi
max power: 766
avg power: 171

2 bottles on ride with 1/2 nuun tab in each.

Recovery nutrition: homemade shake (almond milk.whey.protein.flax seeds. banana)

C • yeah bro!! 2

almost skipped session but got it done.

jogged to YMCA and then 30+ minutes nonstop.
excercises included
med ball (10lbs) lunge+twist
dumbell row w/ pball
dumbbell bench on pball
overhead tri ext on bosu
dumbbell curl on bosu
single leg dumbbell deadlift
squat with dumbbell front shoulder raise
dumbbell snatch and press
pushups on bosu
lat shoulder raise on bosu
tons of core on ball with med ball

jogged home. good session. love having the gym so close.

EZ run at lunch on pq rim trail. Nice and cool. Good running weather. Felt better than expected considering morning ride. Still not stoked on running. Kind of forcing it.

recovery nutrition: Fluid recovery drink

Endurance ride with TP repeats. 3 inside/ 3 outside. rode by feel starting out and once i got to TP i felt good so i went for it. no plan on how many repeats to do just did as many as i felt like. good workout. this will be a staple when i start doing more mtb race prep workouts in the winter/spring.

didn't mark intervals.

NP: 196
AVG: 155
Max: 535
kJ:s: 1272

Recovery nutrition: Fluid recovery drink + supplements

all core. phsyioball/trx core circuit. myrtl. foam roller. all while watching MNF countdown.