Training Log Archive: Grandpa Jameson

solid recovery yesterday after ride. awesome mexican dinner with beth, hit the movies, then fro-yo before coming home and CRASHING! great day with the wife.

felt good in the morning. not too tired and legs felt suprisingly fresh considering the load of fri and sats riding.

after the pre-ride of the sagebrush course fell through my plan for today was to knock out 4 hours and 60 miles to complete a 30 hour/400 mile week! biggest ever!

headed out pretty early this morning. beth was running the san dieguito half marathon and i wanted to log some miles and surprise her at the finish. i also wanted to keep today mellow and just spin out the legs and enjoy the perfect weather.

i rode down to UCSD and then to the park for the race finish. i was feeling great. got to the park @ the 1:45 mark and hung out, watched beth and bunch for friends finish. she killed it. 1:28 on a super hard, hilly course after killing on the ride yesterday. she's my inspiration and motivation! 30 minutes later i was back out on the road. gave all my warmers and vest to beth. rest of the ride was just in the kit... working on the early season cycling tan!

continued to keep it mellow and was loving it. kept HR below 150 on all the climbs and was just spinning. so stoked with how i felt after the biggest training week of my life. it really does make a difference when you balance your workouts and keep them under control and don't thrash yourself. i honestly thought today was going to be a struggle but it was the complete opposite. stoked!

on the way home i stopped and picked up some flowers for beth and then rolled home. great start to the day and end to the week. time to relax with my wife and enjoy some valentine's day!!!!

Event: Tour de Palm Springs
 

up early! tired. could have slept a lot more. heading out to pine valley for the 80 for haiti ride. legs are pretty tight right now. it's going to be cold at the start!

back on the bike! this was not an EZ ride by any means. worked for this one. rolled out in the 2nd wave at 820 with a solid group and legs were feeling pretty good, not great. totally expected after yesterday's climb fest.

the plan was to ride with beth and colleen as much as possible and push it on the climbs and the circle back to them. continued to feel good and hammer along. after first aid station at mile 24 we head straight east for the next 20+ miles. brutal. a lot of climbing with a 20 mph headwind. i manned up and pulled beth and colleen the whole way and was good, but kind of demoralizing when you are nailing it and look down and are going 9 mph... F the wind. we reeled in a ton of people on the long climb.

rolled into the second aid station @ 45 miles, refilled the bottles and hit it. of course the wind switched and we had crosswind the rest of the way. the second half went by fast with a lot of rollers. the last 5 miles of the course were tough... all up! i went ahead of the ladies at about the 70 mile mark and when i got back to the park I got in some "bonus" miles through the town and neighborhoods until they got there.
http://connect.garmin.com/activity/24609509

legs are pretty cooked now and for good reason. not sure what's going down tomorrow. everybody is pulling out of the pre-ride.

all cals on ride from real food: trail mix, dried bananas, mangos, apples, and 1/2 a yam (new favorite!).

C • no pre-ride? 1

good sleep but still tired. don't know why i got up... dumb. hitting a big day on the mtb. need to fuel up!

booyah! so stoked have knocked this ride out. the plan was for 6 hours and that's just what i got... with a ton of climbing. i had been putting together a long mtb ride on my local trails in my head and today i knocked it out. it's not day in the SA's but it's more fun than grinding it out on the roads, and the trails were in epic condition.
http://connect.garmin.com/activity/24533385

i headed out around 8am and got to work. 45 min in after the first offroad climb it was warm. took off and stashed my vest, knee & arm warmers at the top of the la costa trails. there was still some mud up there and me and my bike got pretty muddy... i was loving it. i NEEDED this ride. i love riding my mtb. all the road miles in the past couple of weeks were racking my brain!

i did all the la costa climbs and then headed up to the 2nd water tower and then headed for double peak and ripped the san elijo trails and then back over to la costa for more climbing & single track! then i headed for home. the last 40 minutes were on the road to get in the 6 hours and i added in a climb to get over 8000 ft for the day.

From Riding/Training Photos

i can't really explain how easy this ride was. it's longest i have ever ridden solo, but i was super focused and had energy all day. all cals came from real food... banana, trail mix, bora bora bar.

80 for haiti tomorrow. 80+ miles with a group should be no problemo after today.

C • inspire! 1

Great ride! Best ride of the week so far, both mentally and physically. it was cold last night and i thought it was going to be super cold this morning but it wasn't too bad. 45 at the start when i hit the road at 5:44.

i had thoughts about hitting the swami's ride for some motivation and company but decided it against it. i really want to wait until the next block of training to start jumping in on that. so i mapped out a new route right before i left. all stuff i have ridden before just never linked together in this order.
http://connect.garmin.com/activity/24451505

i knew right away that it was going to be a good ride. held a good pace the entire time and just kept the HR low in the aerobic zone. didn't want to climb a lot today because i am planning on a climbfest tomorrow on the mtb.

really happy with this ride and ready for two big days in a row and the weekend. ready to put this block to bed and rest a bit before turning up the intensity a bit.

another good class with a good crew. timed circuit. 1 min each station. not a lot of lower body but plenty of upperbody and core.

i was really tired/beat heading it but rallied and got through. just gotta get through this week. it's all mental now. body is feeling good but am looking forward to a mellow week next week. absorb the training and hard work.

slept in a bit this morning thinking it would wet and raining. it's not... just clear and cold. getting on it! massage this afternoon. i need it. neck and upperback and still kind of tight. thinking my bars on my road bike may e to narrow and all these miles on the road are making it an issue.

log it! another solid workout in the bag. super stoked there was no rain this morning and i was able to knock this out first thing. still hit some wet roads and some sprinkles but nothing bad.

workout:
2x3 min (each leg) ILT's (climbing) + 20 min big gear climb (build from low 3 to high 4 HR over the duration of interval) + 2x3 min ILT's (flat) + 10 min high cadence spin

1. 2x3 min ILT (climbing)
- really surprised at how strong i felt on these. was expecting to feel pretty beat up today. not the case.

2. Big Gear interval (San Elijo/DBL Peak):
22:49, 3.62mi, 1200ft of climbing
avg cadence: 54 rpm
avg HR: 152 bpm
max HR: 174 bpm
- solid climb. 40 seconds faster than last week with same avg HR and cadence.

i added some extra mileage between the climb and the next round of ILT's than i normally do. volume!

3. 2x3 min ILT (flat)
- kind of bored through these, but got them done.

4. high cadence spin int:
9:53, 3.32 miles
avg cadence: 109 rpm
avg HR: 134 bpm
max HR: 152
- hit about everylight during this one so had to keep slowing down.

after the final interval i headed for home and pretty happy with the day. neck and upperback loosened up a bit and I am really looking forward to massage/adjustment this afternoon. i need it!

killer massage and adjustment. neck and back are feeling much better. i NEED to start stretching my upperback more on the ball. dr. jack suggested i keep one in my office to stretch throughout the day. gonna get one this weekend.

with all this time spent riding i have been kind of neglecting the small things (massage, foam roller, stretching). need to get back on the wagon.

awesome dinner tonight with beth at lotus cafe and just relaxing! it's going to be COLD in the morning!

slept hard. didn't want to get up. switching the schedule up a bit this week again. heading out for "mid-week" long ride this morning because chance of rain tonight and tomorrow morning. going to hit the same 4hr loop i bagged last week.

uppperback is still pretty tight from weekend of riding and RU class last night. another massage/adjustment on wednesday. dr. jack told me last time that my neck, hips, and back were way more out of alignment than he's seen them be in a long time. need to make sure i get in there more regularly as i have in the past to my neck issues under control.

same loop as last wednesday. my legs were pretty tight getting out of bed but warmed up pretty quick. this is just a good loop with a mix of everything. good climbs and sections with no lights/stopping. very versatile depending what kind of workout i want/need.

opened the garage and my road was wet. bummed. sky was filled with clouds but charged anyway. hit some sprinkles but that was it. stayed dry.

the plan was for 4 aerobic hours and that's just what happened. felt strong on the climbs and much better after the 2 hour mark. the volume is starting to get to me a bit. not physically, but mentally. all these solo miles on the road are making me crack! i will be stoked to get through this week and complete the biggest and best base phase I have ever done.

took some splits on the ride to an idea for time and distance when i start doing more interval work and also to compare when i ride this loop in the future.

Twin Oaks Valley climb (alt standing/seated between signs):
11:34, 1.74 miles, 612ft of climbing
avg HR: 154
max HR: 166
avg CAD: 65

Elfin Forest (stop sign to stop sign - no stopping/lights):
24:19, 6.93 miles, 429ft of climbing
avg HR: 143
max HR: 157
avg CAD: 77

Del Dios (start to villa de la valle stop sign):
26:52, 8.82 miles, 379ft of climbing
avg HR: 141
max HR: 159
avg CAD: 83

RSF (S8 sign to SD stop sign)
11:17, 3.04 miles, 237ft of climbing
avg HR: 147
max HR: 164
avg CAD: 81

solid ride nothing spectacular. just miles.

nutrtion:
pre - 2 cups of coffee, dry cereal
during - 1 bottle h2o, 1 bottle h2o + powerbar electrolyte, 1 PB purefit bar
post - supps + killer lunch with beth at jimbo's. chicken torillas soup and salad with tons of avocado!

C • ride time 3

asleep before 9. up and getting on it early. mellow miles and RU today. legs are feeling good. hopefully no dogs today.

clear, cold morning on the bike. got out when it was still dark to spin out the legs. my legs actually felt pretty good but overall i was pretty tired. i hit el camino to carlsbad, oside harbor, and then down to swami's then home. the plan was for 3 hours but i ran out of time and had to get to work.

happy with the effort and how the legs felt. mentally it was a tough ride. after a big weekend just hitting the road and spinning easy it tough. just going through the motions.

almost blew this session off. i was considering just heading home, hitting the couch and grabbing a beer but rallied. glad i did.

worked with brandon and the circuit was hard. he keeps me honest and pushes me. then i thought we were done... no. the we did a some gnarly/hard core work. done!