Training Log Archive: Grandpa Jameson

Event: US Cup West Series-Sagebrush Safari
 

in bed just after 9 and solid sleep. right out of bed legs are feeling good. it's only 33 degrees in campo right. should be a muddy, cold race.

hooked up a ride out to the race last night so i don't have to drive. STOKED!

no need to rush this morning. rolling at 815.

C • let it rip 3

not the warm-up i wanted. got to the race site at 930 and the "pre-reg" line was LONG and NOT moving. didn't get on my bike until just after 1030. wanted to be on my 10.

felt good though.
2 x 20 min race efforts
2 x 30 sec starts

EZ spinning

Not my best race... by far... but a GREAT training day!
http://connect.garmin.com/activity/25809333

course change right before start. NO long climb up Mt. Pinos which comes 3/4's through race and is made for me. killed something i thought would work to my advantage. instead two laps from first single track descent.

race start was mellow. i was 3rd wheel hitting the road and the on the front after the other guys peeled off. i sat up and super EZ waiting for guys to come around but they didn't. so rode on the front some more going super EZ... no effort.

hit the climb and Marco attacked and i followed and he sat in. a couple of minutes later i put in a move and split the group of 15 and then sat on front not working too hard... but the climb is solid...

near the top, before the single track, i threw down another move and split the group again. me and two guys (eventual 1st & 2nd) got a way. that's where i hit my max HR... 205!!!!!!!!!!!!!!!!!!!!!!

i hit the single track in 2nd. rode well but ended up getting passed by 2 guys on long (fun) descent before fireroad... then one more guy passed me.

worked my way back into 3rd after the hike-a-bike and more climbing. hit the super fast, rutted, muddy, fireroad descent in 4th sitting on Marco's wheel and then ate SHIT. super rutted creek crossing going 25 mph! i some how ran out of it and bike flipped a number of time. yardsale! garmin flew off, bottle, chain off. got my shit together and was now in 5th after getting passed. it definitely shook me up a bit it could have been bad.

never really got back on my game after that. i tried but top end seemed to disappear. held on to 5th for a while but was just riding not racing. having fun just railing the singletrack... playing it safe. it's february!

ended up getting passed by one more guy and couldn't respond. i wasn't tired, or bonking, just kind of flat and NO SNAP.

finished in 6th after final shitshow of a descent. tons of mud, knee deep water crossing, and cat 2 & 3 rider traffic (they only did one lap and started after us).

not bummed about the result at all. of course i would have liked to get on the podium but I just came off of the BEST base training i have ever done and just started doing some harder stuff this week. 20 hours of training in the body heading in too... the engine is there and better than ever... just needs to be finely tuned. the races I really want to perform at are still down the road a bit. i am confident that i am on the right track.

just a fun day on the bike... muddy!

race nutrtion:
pre - kona sub8
during - 1 bottle w/ 1 scoop Prolong (24oz)

post race spin. wanted to get in 30 but was cold and wet.

woke up at 545 to no rain and thought for a minute i could sneak in a ride. checked the radar and we were about to get nailed. back to bed

hoping to get outside for a pre-race spin with some short intervals today if not... trainer time!

awesome home session. no rush this morning. actually enjoying the rain and mellow day before racing tomorrow.

beth headed to pool and knocked out one of the best home sessions in a while.

3 rounds of
30 knee raises alternating sides w/ TRX
20 knee raises straigh w/ TRX
20 pull-ups w/ TRX
20 push ups w/ feet on ball
100 various crunches on ball
50 back ext on ball
5 min plank (different stuff every round)

stretching and myrtl between rounds and then finished it up with more stretching and foam roller.

heading to the coffee shop with beth and then getting on the bike at some point. trainer or CX outside.

after deciding to bag the idea of a long ride today due to the weather and just go into tomorrow's race more rested cody gave me some "pre-race" intervals to knock out. i was either going to knock them out on the trainer or on the CX bike.

3 x 3 min @ LT w/ 5min recoveries

i was sitting a coffee shop with beth and the sun came out. bolted home and got on the cx bike. rode down to torrey pines and knocked out the itnervals on the inside climb. it started raining lightly off and on during intervals. solid efforts and the legs felt good after opening it up a bit.

#1
3:01
avg HR: 165
max HR: 170

#2
3:01
avg HR: 166
max HR: 175

#3
3:02
avg HR: 167
max HR: 176

after the last one i cruised to the top and descended the outside... and then it started to rain. i got rained on for a solid 25 mins until i got back to cardiff and then it was blazing sunshine! RAD! i'll take getting rained on over the riding the trainer any day.

legs are feeling good. really looking forward to racing tomorrow.

Pre-race meal. (want to keep a log of this)

Fish Salad.
pan seared cod
spinach
avo
red onion
artichoke hearts
red pepper
mushrooms
1 hard boiled egg
tomato
w/ mustard dill vinaigrette dressing (homemade/healthy)

and a couple glasses of red wine.

up at 5am with no alarm... its was set for 5:01. feel good. heading out the door in a few and heading straight to trails. gonna knock out some trail time and then bolt to work.

rolling before 5:40 am (weeger style). i was ready to go this morning. I had 90 min recovery ride on the schedule and decided the trails would be more fun than the road.

hit the la costa trails and busted a lap of "hell track" (race loop) but not at race pace. legs were feeling good which was a surprise after the hard ride and RU workout yesterday. mentally i was fresh too. was just fun to be out riding. perfect morning.

From Riding/Training Photos

got back home before 7:40 and didn't even have to rush to get into work for my 9am meeting. no stress.

possibility of more mellow miles later today with beth.

C • fun route 3

second double ride day of the week. finished up everything up at work and bolted home and jumped right on the bike. rolled out to meet up with beth and colleen... they were already out riding.

headed through encinitas to RSF to el camino del norte. just missed beth and colleen and road to the coast and finally met up with beth. we cruised up the coast to leucadia and then home. nice and warm and NO wind. waves looked fun... sheet glass.

awesome loop. good for recovery or mod effort/intervals. little stopping.

legs felt great from the start and it was the same on wednesday when i rode mtb in AM and road in PM. i used always feel like crap on second ride or workout of day. not these days. actually feeling better on second ride than first. i think it has a lot to do with recovery and nutrition.

good sleep. passed out! up early to hit swami's ride! first time i have been on this hammerfest in a while. expecting it to be pretty rough with my lack on intensity so far in my training.

definitely took my medicine on this one! First group ride of 2010!

on the wet roads and rolling at 545am. i got in about 35+ mins before meeting up with the swami's group. it was on from the start. solid pace to the coast and then up to carlsbad. worked my way to the front and felt strong on the rollers. felt solid on first half of the ride and then we hit the hills.

was strong up the first 3 climbs and was hanging with front pack, but working HARD! definitely the hardest efforts i have put in in quite some time. i didn't attack at all... really couldn't. i was just hanging on. these guys have all be racing for the last month+ and are pretty fast right now. i was just stoked to stay in the front group... barely.

the we hit faraday and i got in the break away of 5 guys and we were rolling. up the final climb i popped! i was sitting 3rd wheel and was over geared when i attacked and exploded trying to respond to the move. love it. HR into the 190's various times.

at the end of last summer and fall i would have been able to hang. it's GOOD to not be fast right now. motivating and if i was that fit right now that would be bad thing.

Group portion of ride:
1:03, 20.65 miles, 1199 ft of climbing
avg hr: 154
max hr: 193

pain cave!

From Riding/Training Photos

after the group split bryan and i got in another 55 minutes with some climbing... just cruising... i was WORKED!

Defintely pretty tired heading into this one. the ride this morning took it out of me. could not get full... snacking all day.

Good workout. a lot of leg stuff tonight (single leg and split stance). teamed up with beth and she kept me honest. 3 rounds. tough. done.

stoked be at home. gotta knock out some stuff for work and then relax and get to bed early. I have to get up EARLY to ride. important 9am meeting tomorrow... lame... on a Friday.

up way to late watching the olympics and hanging out with my sister. good times though. up early this morning to drive back home and get on the bike.

rad ride. was super tired when i got home from driving back from LA and my legs felt like crap from all the car time and hard efforts yesterday. wasn't sure how the ride was going to feel.... then i gotta call from beth telling me she was getting off early and needed to ride. sweet double ride day!

headed out on the mtb and the weather was perfect. sunny and warm... and for some reason as soon as i got going i felt awesome. got to the la costa trails and nailed all the front side climbs/descents. feeling great and climbing strong but nothing hard after yesterday's interval session.

trails were perfect again. probably one of the best days i have every ridden out there trail and weather wise. stoked. got in just over 2 hours and will be heading out again with beth this afternoon.


this never gets old....

From Riding/Training Photos

From Riding/Training Photos

C • Quality 2

ride #2. for some reason I usually feel really good when i ride twice in one day and today was no exception.

the legs were on fire from the start and I felt like i could break my pedals right off the cranks! we rode the swamis/del dios/elfin loop in reverse. beth had some intervals to do and i just cruised. she's getting strong. i love it!

with the lack of sleep last night and "crap" food & beers i ate/drank last night i was surprised to feel this good all day.

stretching on ball and foam roller right after.

time to make some dinner and RELAX!

nothing like 4.5 hours of riding on a wednesday!

C • beeeeers 1

more good sleep. sleeping hard.

interval session on the bike this morning, WFH'n, and then heading to LA to meet with an air force recruiter with my nephew. busy day.

C • air force 2

Solid workout even though the ride kind of turned into a shitshow.

workout:
w/u
2x9' as 1st 3' z3-2nd 3' z4-3rd 3' z5 (3' RI)
2x3' z5 (3' RI)
10' easy
4x1' max effort (3-5' RI) + c/d.
9' int. on 4-6% grade, 3' int. 2-3% grade, 1' int. on varried grades.

9min int #1 (San Elijo)
9:02, 1.43 miles, 503 ft of climbing
avg hr: 159
max hr: 174
avg cadence: 73 rpm
- nailed this one and just eased into it. hit a light in the first 3 min and then solid after. felt strong... and easy! the last 3 min in z5 were solid.

9min int #2 (Twin Oaks)
9:01, 1.46 miles, 515 ft of climbing
avg hr: 159
max hr: 176
avg cadence: 67 rpm
- steeper, harder climb. nailed this one too. i like this interval.

then shit hit the fan. descending san elijo to start 3 min intervals bryan shredded his rear sidewall. 4" tear. tried booting it with dollar bill, blew, and then a wrapper... wasn't happening. so i bolted back to my house (40 min away) and finished the workout on the way.

3 min int #1
3:07, .81 miles, 139 ft of climbing
avg hr: 152
max hr: 174
avg cadence: 66 rpm
- hit a light half way through. lame. but still a solid effort.

3 min int #2
3:02, .74 miles, 143 ft of climbing
avg hr: 169
max hr: 176
avg cadence: 74 rpm
- much better. nailed this one on a climb. felt good in z5. i like this stuff!

then knocked 4x1 min on a side street by my house on a gradual climb. very solid effort but didn't rest much between intervals b/c i had to go get bryan.

overall a very solid workout, especially considering the circumstance. looking forward to next week's session!

home session before hitting the road.

2 x

50 knee raises w/ trx (30 left-right-center + 20 center)
30 twist pull w/ trx
100 various crunches on ball
30 back ext on ball
myrtyl

then foam roller.

booyah!

good sunday night sleep (key). way to get the week started. really excited about training this week and the race on sunday. heading for an EZ spin as soon as the sun comes up.

more wet roads! rained a bit last night and the roads were still drying out. nothing too bad, cut it was windy. decided to stay inland and avoid as much wind as i could. headed north into the wind on the way and flipped and head home. hit some rain on the way out for about 5 min. sick of cleaning my bikes!

EZ recovery spin. Kept the HR in check and tried to just spin as much as possible. legs are feeling good. keeping yesterday mellow was a good call.

headed straight into work. busy day ahead and RU tonight.

more of a mellow class tonight. glad about that. was tired and hungy heading in.... but through it. hard circuit. not as much hard lower body stuff now that everybody is getting into race mode. some hard core stiff with the ball and sliders... and a lot of push ups/pull ups.