Training Log Archive: Grandpa Jameson

up early to head up to ventura. could have slept more... a lot more.

Just cruising. laps on course and rode a killer trail around lake.

got the call up. good start until crash about 3 min in. guy went right in front of me bunny hopping log at 20 mph. gnarly crash and pile up. went from 5th to 40th? took me a while to get going and then hammered. worked back into top 10 but wanted to quit. was hurting be kept pushing. finished 6th or 7th. bummed. could have won!

C • U OK? 4

super mellow day. just lounged around the house all day with beth. watched some college football and had couple of beers with neighbors. good saturday.

Steady ride. Nothing hard the day before racing. Rode down to Del Mar with Beth so she could meet up with the tri club ride. first 40 min super mellow.

then i headed off solo. 56/El Camino del norte then RSF to palomar airport road and home via el camino/la costa/saxony. kind of blowing up at end of ride. not enough cals.

didn't push the pace at all. just kept it in control. legs are feeling pretty good. looking forward to racing tomorrow.

normal power: 184
work: 1488 kJ
tss: 141

after ride huge brunch with beth at naked cafe. plate of prosperity (eggs whites, chicken, spinach, veggies, quinoa, corn tortilla). so good.

hit the trails early this morning. road from home through encinitas ranch to leucadia blvd to la costa trails. then i hit the "race loop" but no where near at race pace. super warm up on the trails. felt good to sweat on the bike. just rode steady. after loop headed home same way.

good ride. i woke up feeling the work i did in the gym yesterday and thought my legs would be junk but better than expected.

recovery: supps + Fluid recovery drink right after while driving to work. kind of rushing.

I wanted to get to the gym for recovery session at lunch but work took over and then was over it. i headed home cleaned the bikes after work. now time for happy hour with the crew. the "offseason" is good. it's all starts 11/30!

i really can't believe how good i am sleeping these last couple of weeks. i can't stay up past 9pm... i am totally hitting the wall getting into bed and asleep in 5 minutes or less. i love it. wake up at 5am feeling like a million bucks.

body is feeling good. i was little sore (DOMS) yesterday from lifting on tuesday but that's pretty much gone.

C • jealous 3

Swami's Ride. another cold morning. on the road at 545am. i could tell from my warm-up that i had pretty good legs. met up with group and i think it got colder but i had good gear so i stayed comfortable. I didn't make any moves on coast but then lead out climb on cbad villlage drive and started to work for rest of ride. attacked a few times and covered some breaks/attacks. solid ride.

swami's interval:
Duration:1:03:08
Distance: 20.5
Work:687 kJ
Norm Power: 250
Max Power: 605

took the long way home with TJ and then put in another effort up Leucadia on way home. marked as interval. seated/stading alternating at light poles.

Leucadia climb interval:
Duration: 2:26
Distance: .45
Avg Power: 278
Max Power: 360

Entire workout:
Duration: 2:23:07
Distance: 41.5
Work: 1360 kJ
Norm Power: 220

due to stuff going on at work i had to bag the Rehab United workout again. not stoked about that. "official" training doesn't start until 11/30 so I will deal with it. instead i hit the Y. very good session. worked hard. trying do something different every strength session to keep it fun.

jogged (.25 miles) over to YMCA and then warmed up shooting hoops for 10+ minutes, chasing down all rebounds (and air balls) and never stopped moving. good warm up. different and fun.

then i got to work.

tons of med ball throws against wall. side, overhead, underhand, squat-jump-throw.

2 x walking lunge w/ med ball twist across the basketball gym
2 x 15 barbell bent over row (95lbs)/15 incline dumbbell bench (60lbs) - superset
2 x 20 (10 ea leg) single leg dumbbell deadlift (15lbs)
2 x 20 squat w/ dumbell front should raise (10 ea arm)
2 x 15 tricep rope pressdown (60lbs)/15 hammer curls w/ rope (50lbs) - superset
2 x 20 calf (60lbs)/30 knee raises w/ roman chair - superset

then jog/walk (.25) home. hit the physioball for more core work, stretching, and then foam roller session while watching pre-game for football.

worked really hard on the med ball stuff and took easy on the leg stuff. lowerbody work crushes me and i have a race on sunday.

time to relax. gnarly day of work. busy... and will be until thanksgiving break!

fun ride on the cx bike this morning and my legs felt great. i am thinking bagging the group ride yesterday was a good call.

i rode from home, 1 lap at park, "rail trail" to cardiff and back, another lap in park then rode to encinitas ranch trails. just cruised around the golf course and then did one race lap. i pushed it a bit on the race lap but not all out by any means. a lot of "skill" work. mounts, dismounts, run-ups, shouldering. feeling really confident on cx bike.

mellow recovery/prehab session at lunch.

myrtl
stretching

then 15 min of varying planks. 1 min on/15sec rest nonstop to 15 min. solid work. going to keep doing this and build the total duration and "on" time.

foam roller

Blessing is disguise?

i was supposed to go hit up a night ride to night with the boys but work took over and couldn't make it. may be a good thing though with the race on sunday and big week last week. had a really fun ride this morning on the CX bike and felt good. still just going by feel.

tomorrow i'll get up and head to the swami's ride and "feel" it out if i am not "feeling" it i'm out. need to keep it mellow right now and not force anything. diet or training wise. just enjoy going with the flow, eating/drinking whatever.

i start with the coach on monday 11/30 so it's on. that's official start of the 2010 season. it's all about the bike.

C • who... 4

Solid session in the gym at work during lunch.

warmed up with 2 rounds of 100 reps of core stuff on the ball and 30 push ups with feet on ball.

then supersets using ball and bosu for everything (balance). all upperbody and more core. i feel like i am getting stronger for sure and am looking forward to starting the strength class at RU on thursday.

headed out into the cold again this morning and it took some time getting going. met up with group after about 35 minutes and was feeling just ok.

rolled out with the group and pace was pretty mellow probably because it was cold. once we were on the coast and pushing a bit i wasn't really feeling it. just kind of flat and out of it mentally. luckily we scooped up TJ and he was just heading out for some miles.

me and him left the group when they turned inland and just rode solid tempo to o'side harbor and then back home. good ride and it was good catching up hearing about his trip to Japan.

not sure why i was flat. good sleep, typical nutrition. i think just after 3 hard group rides last week that i am kind of burned out mentally (and physically?) from all the intensity, but the body/legs feels good though.

norm pwr: 179
TSS: 115
work: 1273 kJ

just water on ride
recovery nutrition: homemade shake. almond milk, whey protein, coffee, banana, flax seeds. Never gets old! love it.

great night of sleep! i was in bed before 9 and crashed. good time on sunday. friends, food, beers.

i should get another solid week of riding in but definitely backing it off as the week progresses. really looking forward to the CX race next sunday and seeing if my mini (big) crash cycle improved my fitness/speed.

random thoughts:

trying to decide what to do about running heading into next year. i think it's great for cross training for cycling and for cross but want to maximize the bike.

also trying to decide if i want a coach. i really like just going with the flow, crushing myself and recovering... don't know if i could find someone to really push me.

C • YO! 3

Endurance/Base ride. nothing hard. very cold. rode from home to TP and climbed the inside and outside. then cruised back north to loma santa fe, through RSF, to el camino del norte, then home.

i had pretty goods legs and just rode. i am kind of liking taking it mellow on sundays and then training a little harder than normal on mondays.

nomral power: 191
work: 1186 kJ
tss:117

just water on ride. ate before: dry pb puffins (wheat free cereal) & 2 cups of coffee.

recovery nutrition: supps + homemade shake: almond milk, hammer whey, coffee, banana, flax seeds

Standard "lunch" run. EZ on PQ rim trail. again... just cruising. pace felt really comfortable today. just jogging. still trying to decided how much, and how I am going to handle running next year with the 100% cycling, mtb, cross focus. it's all i think about when running these days.

some tightness on and off during run, but nothing noticeable after... at all. i need to running shoes.

recovery nutrition (lunch at desk): greek yogurt mixed with raw nuts, dried cranberries, and gluten free granola + veggies and hummus.