Training Log Archive: Grandpa Jameson

up kind of late. slept 11-630. beth is still stick. coughing a lot, but i am feeling fine.

another good. definitely some better weather today. roads were wet so I took out the orbea with plan to get in 3 hours and keep it pretty mellow. just base miles.

i rode from home to 56 bike path, del sur, del dios, swami's loop in reverse, and then home. good route with plenty of climbing. the weather was perfect except a 5 minute downpour near lake hodges about 2 hours in. just enough to soak me... but then the sun came out. so stoked i took the orbea and not the new whip. it's filthy.

nomrail power: 191
work: 1925 kJ
tss: 182.5

nutrition:
pre - 2 cups of coffee and a ton of WF granola & cereal (dry)
during - 2 bottles of h2o w/ 1/2 a nuun in each, GU
post - supps + mega veggie, egg, turkey bacon scramble.

good ending to a solid week of riding.

right after ride. 10 minutes non stop.

3 rounds of:

100 various crunches on ball
30 back ext on ball
40 (50 on last round) of knee raises with TRX

word.

fun night. still home and in bed by 10pm. was hungry though...

beth is sick. i need up the supps and stay clean!

I wanted to get into the gym this afternoon. beth was out shopping and after a super strong americano i headed over to the YMCA.... only to be told they were closing at 4pm (it was 3:55). so heaed home and got in some stretching and foam roller. more xmas parties tonight!

planning on a mellow day tomorrow. EZ ride in the am and hitting the gym for a bit before the bolts game!

C • zzzzzzzz 2

Epic ride on the cross bike. this was probably one of easiest solo 3+ hour rides I have ever done. legs felt great.

i headed out the door around 8, the roads were wet but there was actually some sun breaking thought the clouds. I wanted to check out the UCSD cross country trails b/c I had heard that they were killer for cx.

so i took the rail trail to cardiff and the headed towards torrey pines and did some climbing first... a lot of it. i really want to start getting as much climbing as possible. so i climbed the inside of torrey pines 4 times (2 seated/2 standing). all steady/aerboic. then i climbed the outside and headed for the trails.

it started raining on my way but it was fun riding in the rain. the trails were sick! perfect cross trails and they were in good condition. it started raining pretty hard but i was in the woods so it wasnt that bad. rode the trails for 30-40 minutes and then headed back towards home.

i stopped at B&L 2.5 hours in and refilled my bottle and the rode the rail trail back to encinitas. i was still feeling good so i hit the trails in encinitas ranch. those trails were in great condition too... and it was all bonus time on the bike just having fun.

overall i got in a ton of climbing but it was all mellow and just a lot of rollers. the climbs up TP were solid. i just had really good legs today.

nutrition:
pre - 2 cups of coffee. big bowl of WF cereal with almond milk, banana, strawberries, sunflower & pumpkin seeds
during - 1 bottle h2o with nuun, 1 bottle h2o, purefit PB bar (love these, tastes just like PB and digestion is great)
post - mega recovery shake - almond milk, whey, banana, supreme super foods, flax seeds, vitargo

stayed up a little later last night and beth's alarm went off at 430am so she could get in a 2 hour trainer session before work. he IM training is going to kill me! it tossed and turned and then got up a 5:20.

quality sleep though.

it's not raining. i am going riding.

since it was dry when i woke i planning on heading out on the road bike, but when i opened the garage the road was wet and it was drizzling so i charged the CX bike. no way i am taking my new bike out in the rain yet!

I headed over to the encinitas ranch trails and did some loops. the drizzle stopped as soon as i got on the bike and the trails and weather were perfect. so much fun. just pushed ez gears but got in quite a bit of climbing do to all the rolling hills. got in some dismounts/mounts & run-ups.

then i rode the rail trail down to cardiff and back. I crashed down in cardiff while riding on the sidewalk in the park. i was going 2 mph on slick sidewalk, turning and front wheel washed out. hit the concrete pretty hard and landed on my hip and elbow. nothing bad, just stupid.

super fun ride and glad i got it in. the rain clouds were rolling in and the wind started howling as i was getting home and it was starting to rain on my drive to work. stoked to have the CX bike. if i didn't i probably wouldn't have been able to ride this AM.

nutrition:
pre: 1 cup of coffee, WF cereal/granola + sunflower seed butter
during: 1 bottle h20
post: supps & Fluid

session at home watching sportscenter. tiger woods IS the new michael jackson.

i was going to go to the gym after work but after getting home i didn't want to leave the house. i was going to blow off this session but the UPS man came and he delivered a wedding present for me and beth from my friend sean.

the grid foam roller!
http://store.tptherapy.com/product_p/tpt-grd.htm

so i got motivated and knocked it out while beth went for her run.

started with some light stretching then:

100 crunches on ball
5 min plank (changing position every min)
myrtl exercises
100 crunches on ball
5 min plank (changing position every 30 sec)
myrtl exercises
light stretching.

then hit the foam roller.

these kind of session ARE the secret sauce!

alarm went off at 5am. beth had to get on the trainer so i was up minute after. good thing i was in bed at 845!

great day.

suffered through ride.
work.
gym.
massage.
awesome dinner with beth. turkey burgers w/bacon! & a bunch of grilled veggies.

and then living up to the name... a couple of jack and cokes... relaxing and getting stoked on some wedding stuff!

C • oh shoot jack and cokes? I ... 2

cold morning on the bike. i had originally planned to stick to a flat route this morning after the hard, windy ride on tuesday, hard leg gym session, and all the climbing yesterday, but it was the first day on the new bike. i wanted to test it out climbing with the standard crankset and and 11-26 cassette. so i headed for double peak. also first ride with out power meter in quite a while.

i felt good for the first half of the climb and then i could tell me legs had no juice. definitely some DOMS setting and just general fatigue. finished the climb and then dropped down twin oaks valley and climbed back up hoping to snap out of it. i didn't. i still logged on solid miles after but just headed north to carlsbad and then cruised down the coast home. i finally started feeling good and warm the last 30 minutes of the ride. Solid ride and quite of bit of climbing (4779ft.). looking forward to an easy day tomorrow.

climbs:
Double Peak: 22:59, 3.6 miles, 855ft of climbing
Twin Oaks Valley: 11:38, 1.75 miles, 644ft of climbing

nutrition:
pre: 2 cups coffee, dry WF cereal & granola
during: 1 bottle h2o, 1 bottle w/ 1 scoop of Tropical GENR8 (didn't finish)
post: supps + Fluid

hit the gym on the way home from work before heading to chiro/massage. knocked it out.

light stretching
300 various crunches on ball
2 x triset:
- 15 dumbbell rows (35lbs)
- 15 dumbbell bench (70lbs)
- 30 reverse crunch

2 x triset:
- 15 tricep press down w/ rope (50lbs)
- 15 hammer curls w/rope (50lbs)
- 30 weighted crunches w/rope (50lbs)

2 x superset:
- 15 lateral shoulder raises standing on bosu (12lbs)
- 30 crunches on bosu

2 x 15 arnold (shoulder) press (40lbs)
2 x 20 back ext (25lbs)
2 x 100 various crunches on ball.
light stretching.

killed the core and got it done. then had an epic massage. good day.

cold! asleep by 9:15. i am a boring old man! picked up my new bike yesterday. so stoked. can't wait to ride it. going to take advantage of the rain and hit the trails early this morning.

yesterday marked 3 weeks without running. i think that is the longest i have gone without running in years.... and i am not missing it. i can tell a huge difference (positive) i how i am recovering from just riding. no niggles or anything.

ended a killer day with some beers with Trevor. early to bed. can't wait to get out on the new road bike tomorrow.

C • dude whenre you riding the ... 5

up early and on it! it wasn't as cold as i thought it would be. i had time to ride long because all i have work wise today is a web-based training class.

I took a more direct route to the la costa trails so i get to the trails and climbing sooner and also extend on the backside and charge double peak.

got in tons of climbing and felt pretty good. i started feeling the leg workout from yesterday in the last hour of ride. quads sore from leg ext/lunges. other than that finished the ride strong. plenty of energy. this is a good route that is the perfect length for my weekday long ride.

major climbs:
1. horned lizard trail - 13:38
2. water tank - 10.:27
3. double peak - 24:19
4. crippler - 7:58
5. leucadia blvd - 6:23

i didn't push it on any of the climbs. these times are a good base line and hopefully the times will come down a bit each time i do this ride.

nutrtion:
pre - 2 cups coffee + WF cereal/granola
during - 2 x bottle h2o (refilled at dbl peak), 1 x bottle with 1 scoop of orange GENR8 (the V-juice!).
post - supps + Fluid (while hauling ass to work!)

i like the V-juice. tasted like tang and i had good energy throughout. not sure if i could handle 2 scoops in a bottle. it's already pretty thick with once scoop.

now time to sit in some boring training all day... and recover.

felt good getting up this morning. woke up at 515 without an alarm. ready to ride.

Quick session at lunch. was kind of lacking motivation, tired, & hungry, but knocked it out.

10 min - stationary bike warm-up
supersets:
3 x 15 leg press (85lbs)/15 calf raises (85lbs)
3 x 15 hamstring curl (40lbs)/15 leg ext (55lbs)

then 3 x the following.
20 (10 ea leg) lunges (40lbs)
30 crunches on ball
20 (10 ea leg) single leg deadlift (40lbs)
30 crunches on ball

then some light stretching. i wanted to do the hip/cable exercises but some guys jumped on the cable machine ahead of me. so i just took off to go eat.

I had thoughts last night that I was just going to ride my CX bike this morning because off all the wind and wet roads. I woke up and the winds were calm so i hit the roads.

legs felt great from the start. the super mellow day yesterday definitely showed in how fresh i felt. i rode the same loop as i did last monday with tj. but climbed both inside and outside torrey pines and i was feeling strong on the climbs and then rode to UCSD and turned around... then the shit hit the fan!

the wind started howling again and i spent the next hour+ riding home in a 20-30 mph headwind. not fun. i was over it and i was starting to feel the soreness in my tris and lower back from the strength session yesterday. there were times i was pushing 250 watts on the flats probably going 12 mph. was stoked to get home. tough day on the bike.

Norm pwr: 197
work: 1500 kJ
Tss: 144.4

last ride with power for a while. just picked up my new bike. super light! not going to ride with power tap for now. want to get a wireless one or quark.

nutrition: blew it!
pre-ride: 2 cups coffee + WF cereal (dry)
during: just h20!
post: supps + Fluid

i didn't plan on this ride being this long or hard so didn't think i needed any cals. was kind of blowing up on way home battling the wind! i wasn't planning on working so hard

C • put this ride in the record... 1

stoked it's raining! relaxing day on tap. should be pretty mellow week.

i am stoked i avg'd 7.9 hours of sleep last week. that's huge for me and i can tell a difference. sleep has been really good lately. need to keep that up.

super recovery shake for breakfast. whey (loaded with aminos), almond milk, strawberries, blueberries, supreme super foods, glutamine

rib - can still feel if i press on area but no pain doing anything else going to try and do some upperbody in the gym this week.

C • jack 1

I had a 90 min recovery spin on the schedule but with the gnarly weather (love it!) it wasn't happening. i had thoughts of getting on the trainer and watching TV but that is too much of a hassle. instead i got on the stationary bike at the YMCA before upper body strength session.

felt good to get the blood flowing in the legs. kind of beat from the race yesterday. super EZ reading ROAD magazine.

rest days are relative!

with the crappy weather and no riding i decided to hit the YMCA after work for a strength session. the rib/chest is feeling good so i wanted to work it a bit to see how it feels so I can hopefully hit the Rehab United workout on thursday.

very solid session. stoked with how everything felt.

after warming up on stationary bike.

5 x the following with med ball against wall:
20 (10 ea side) side throws
10 overhead throws
10 squat throws

then:

100 various crunches on physio ball
superset standing on bosu:
2 x 15 overhead tri ext (35lbs)/30 (15 ea arm) dumbbell curls (20lbs)
100 various crunches on physio ball
superset:
2 x 20 bosu push-ups/15 lateral shoulder raised (12lbs) standing on bosu
superset:
2 x barbell bent over row (75lbs)/30 (15 ea side) side bend (35lbs)
2 x 20 back ext (25lbs)

i was feeling it today in the gym. just stoked to be able to hit these without the rib bothering me. if i feel fine in the morning i will hit RU on thursday.