Training Log Archive: Grandpa Jameson

solid sleep needed. quads still sore. watching the radar and planning on ride at some point. time/distance depends on weather.

so stoked about this ride! I had no idea what i was going to do today with the weather. then it all came together. 11am rolling from HTT with beth, ryan, slater, monique, and sean.

the plan was to just keep it MELLOW and get in some climbing. mission accomplished. climbs were solid and steady, descents were F'n cold. i was so cold after descending maple springs that i had a hard time getting the HR when climbing back up. by the time we descended HTT i couldn't feel my hands or feet. under dressed for conditions. good reminder for VQ. need thicker gloves, socks, headband, and shoe covers.

got in "bonus" climbing by riding down to meet beth climbing up HTT. and the she descended 2 miles down MS and I went down 3 before climbing back up. too cold to go any further. couldn't catch her.. but i was suffering from the cold.

HTT (gate to gate)
1:23, 9.08 miles, 3,238 of climbing (far from PR, but mega mellow)
avg HR: 157
max HR: 176

3 mile Maple Springs climb
30:25, 3.13 miles, 1020 ft of climbing
avg HR: 142
max HR: 153

good times on the bike with beth and friends. what it's all about!

Event: DreamCrusher Century Extravaganza
 

holy crap. quads are so sore from massage. feeling i did 1 100 squats or some punched me a 100 times in each leg.

ride should be interesting. hitting the celo group ride w/ weeger.

Planned on hitting the Celo group ride but bagged that idea after weeger rolled up. my legs were sore and feeling like crap from the massage yesterday. i figured we could get in more miles and at a constant steady effort if did our own ride.

legs felt like crap for first 90 minutes while riding into a headwind the whole time. started feeling better about the 2 hour mark, but still not great. lots of wind. got back to the deli just in time for the club mtg. and ended the ride feeling way better than when i started.

solid ride and glad we did our own thing. i would have liked to log more time today before the rain, but considering i got in 5.5 hours of riding on thursday i don't cutting todays ride a bit short will make any difference.

* need to remember to not get that gnarly of a massage if i want to ride big/hard the next day. my quads are still sore.

had some thoughts about getting back on the bike this afternoon. hit the grocery and stocked up on the "goods". checked the radar when i got home and we are about to get dumped on. definitely for the best.... legs are still sore from massage.

hoping to get some miles tomorrow after the rain.

time to relax and enjoy a colorado IPA.

woke up when beth got up to get on traininer. in need of a MEGA sleep. changing mind last minute and hitting the trails. more rain for the weekend and probably only chance to ride mtb for next couple of days.

On it early. was planning on riding road today but decided MTB last minute. probably the last chance in the next couple of days with rain on the way.

cold, clear morning. Perfect. did my standard loop at the La Costa trails (horned lizard-switchbacks-water tank climbs). solid effort. slow going at start and kept the HR in check. definitely felt better as ride progressed. last climb was best... feeling wise.

perfect friday morning ride.

listend Dr. F on the to and from the trails. GREAT STUFF!

hit the Y right before lunch. quick session.

killer the core.

3 rounds of:
50 med ball throws (12lb)
- 20 side (alternating)
- 10 overhead
- 10 squat throw
- 10 side (alt)

150 crunches on ball
30 back ext on ball
20 push ups w/ feet on ball.

getting it done. very little rest between rounds.

Gnarly massage!

new massage therapist. she's the gnar. dr. jack told her before i went in that i like deep tissue. she WORKED me! found our 45 mins into the massage that she's a rock climber... hands of STEEL!

dug deep into the legs. i am going to be sore!... but in a good way.

in bed right after 9pm. next week it's on. in bed at 9pm EVERY night.

BIG day on tap!

headed out early for swami's ride. didn't really want to go because i am riding with slater and sean at noon, but i had already told brian i would be there.

after 20 minutes it started raining. met up with the group, no brian, and rolled out. still raining.

group was small due to rain, no fast guys, so after 10 minutes split off and decided to just roll solo and mellow and save it for the noon ride with S & S.

legs felt pretty good but didn't push it. mellow miles.

bike is filthy... AGAIN. lame.

found out later the brian drove all the way to the start from his house and forgot his shoes... loser!

ride #2 should be fun!

rad ride with sean & slater. i was just an innocent bystander in the VOLUME WAR!

nytro-san elijo-twov-dbl peak-swamis loop-nytro-home

good times. mellow with some solid climbing. really stoked to knock out this ride during the week with the rain on tap for saturday.

slept like the dead! been eating like crap this week but feel good. looking rain this weekend... lame. trail time.

C • this has all my favorite words in it... not exactly in order but all good works 1

on it early this morning. another "warmer" morning. loving it. headed straight for the La Costa trails. this was just an endurance ride, no intervals. i need to make sure i keep the effort in check on these wednesday rides. the tuesday interval workout is hard and then early on thursdays in the swami's hammerfest.

so i need to log the miles but make sure not to go to hard as to jeopardize the recovery from tuesdays ride and not too shell myself before swamis.

legs were OK today. not bad or sore, but not great either. i wanted to head over and climb double peak but a lot of the fireroads were still pretty muddy so i just stayed on the front side of the hill.

good climbs and fun descents.

done for the day.

good times at aleshouse last night and good dinner! feeling much better this morning. heading out on the bike for an interval session. curious to see how i will feel.

C • your going to feel 2

much better ride today. what a difference some good rest, recovery, food, and beers make! even though i felt like crap yesterday getting out for the spin was the right call. legs had no fatigue today and i was ready to nail this one.

same Vo2 workout as last week. tough.
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, 1.46 miles, 518 ft of climbing
avg hr: 160
max hr: 173
avg cadence: 71 rpm
- eased into it. i feel like i have great control of my zones/intensity. gradually built HR and effort through each 3 min block.

9min int #2 (Twin Oaks)
9:08, 1.50 miles, 528 ft of climbing
avg hr: 157
max hr: 173
avg cadence: 65 rpm

descended back down san elijo and then knocked out the 3 min intervals.

3 min int #1
3:01, .57 miles, 210 ft of climbing
avg hr: 168
max hr: 176
avg cadence: 66 rpm

3 min int #2
3:03, .60 miles, 207 ft of climbing
avg hr: 167
max hr: 178
avg cadence: 67 rpm

happy with the 3 min efforts. out of the saddle "attacking towards the end of each interval. felt good.

then rode a loop with some solid power climbs and rollers. mix in the 1 minute intervals on the climbs. started to really feel the last two... legs definitely loading up.

good morning on the bike. nice and warm.

if goes the way i want it to i may get in the "optional" 60 min spin with beth this afternoon.

killing the core...

hit work gym before lunch.

3 rounds of:
100 various crunches on ball w/ 10lb med ball
5 min plank - vary positions everything 30sec-1min
30 back ext on ball
20 push ups with feet on ball

-stretching

mellow spin with beth on the coast. just cruised up to the sbucks in carlsbad and back. kept in the small ring most of the time... just spinning. pure recovery.

knocked out some stretching (neck & back) on the ball and hit the foam roller right after ride.

C • these rides are the best...... 1

not a good day on the bike. got a solid 8 hours of sleep but was still tired. got up when beth got up to go swim... should have went back to sleep.

this ride was just not fun. legs were fine. no soreness at all... but overall body was just tired... kept yamning. head was all over the place. i felt like i was at the end of a 5 hour ride. stoked to get home and off the bike. yesterday and last week took more out of me than i thought. need to rest.

glad i got out to spin the legs out but need to keep the rest of the day super mellow and skip RU workout.

post ride analysis: I am dumb.

in hindsight i think i kind of nuked myself last week. i just came off an incredible base phase where i kept the intensity way lower than i have in the past and felt great. i was putting in HUGE weeks and tacking on extra miles whenever possible and was recovering very well and was able to back it up day after day, week after week. they key was keeping the intensity down and not blowing myself up so i could get in all those miles day after day.

last week was first week in my "race prep" (build) phase and the first time this year with some higher intensity intervals, a hard group ride, a day with pre-race intervals, and then a brutal race. 4 days of harder riding than i have done all year... and i also continued to tack on mileage through out the week with double ride days on wednesday and friday. all that combined with 4 strength/core workouts (2 at home, 2 RU)

for the past couple of months i have been feeling great on my monday morning recovery rides... not today. it sucked. my body was just super tired. muscle-wise legs were good though and i attribute that to good post race nutrition (fluid, bcaa's, another serving of glutamine later on). i couldn't wait to get off my bike and eat though.

i talked to cody yesterday after the race and because the race was only 2.5 hours and second half was more mellow i thought that my recovery wouldn't be an issue. after the race i didn't feel like the effort was harder than any of the long rides i have putting in but it obviously was. my avg HR for the 2:22 race was 173 bpms and I hit a max of 205 early on. so it was DEFINITELY a very hard effort.

my weight is down a bit too which typically happens when i start adding intensity to my training. i start dropping pounds quickly. i need to stay on top of my diet, especially on the hard days. i am too light right now.

the bottom line is with the added intensity i need recover even better and be smarter. in this phase tacking on extra miles isn't smart and i need to expect to feel shelled after my hard days and follow them up with solid recovery days and absorb the training.

i KNOW all this stuff... and the way i feel today was a good wake up call.