Training Log Archive: Grandpa Jameson

mellow night cooking dinner and hanging with beth and tom. knocked down some jack and cokes and just tried to relax. still kind of wired though.

not a great sleep. smoke detector went off early waking us up. had to break out ladder from garage and take down. hassle. hard getting back to sleep. lame.

C • ha 2

100 miler! first on in a long time. this was just what i needed. after a stressful week/weekend of work i couldn't of asked for anything more. i made the right call by bagging the race and not heading to the SA's. i was stoked to be able to help beth get through her back to back 100 mile rides! love it! also super stoked that slater and mo joined us!

total coastal cruise session. home, through base and then up to Revo in dana point. it's a ride beth and i have wanted to do for a couple of years... and today was the day. mellow pace and PERFECT weather. 70 and sunny. stopped for esspresso in dana point at Revo. and then cruised home with a slight tail wind.

i got stronger as the ride went on and felt great all day.

life is good. really looking forward to VQ and more good times with the crew!

C • PTE 2

Event: Bonelli Park-H20 Overdrive Triple Crown #1
 

solid sleep and good hanging out last night with beth and tom. in bed before 10. hoping to finished with cut over and home around 1230 and out on the bike.

talked with cody yesterday and i am going to ride as long as possible for a couple of reasons.
1. VQ is focus
2. i always have had my vest races after riding longer and harder the day before. i won bonelli UC cup champ race last year after pre-riding 2 laps and shelling myself in my first CX race the day before.
3. experimenting for future races
4. i was pretty flat at sagebrush only riding 1.5 hours the day before.

Learning Process.

post work/upgrade ride... HAD to get out. head was all over the place after working all day and trying to decide what to do tomorrow. race, SA's...????

i felt good though and hammer the swami's loop from home, racing the sun!

got home as sun was setting and decided to bag everything tomorrow and just ride with beth. it's been a busy/stressful (on the mind) week and i need to relax. i will be racing super early next saturday and having to pack everything then and head north... dont wont to do anything like that tomorrow. just ride and have fun with the wife.

C • 2 Fs. 1

up mega early... 4:10am. woke up without an alarm... and started thinking about work and major upgrade this weekend. lame. but not tired. decided to get up and knock out some stuff before hitting the trails.

tom is on his way out from AZ and we might head out to hodges this afternoon. stoked.

nutrition mission is going WELL. small changes. more next week.

mellow mtb miles. on it eary, before 530am. had to be at work early and have a meeting at Cisco at 930am. could have rode longer but am hoping to hit hodges with tom later.

first ride on new tire set up.
front - captain
rear - renegade

kept the effort really easy. nothing HARD... at all. legs felt good but a little tired and suggish overall. probably from hard ride yesterday and waking up at 4am.

really like the new tires. hooked up on everything. shocked with how good the traction was with the renegade. super low knobs.

C • reney 1

quick core session after mtg before lunch. ball, planks, stretching.

hit hodges this afternoon with tom. PERFECT conditions! sunny and warm... trails were sick. with everything going on at work this was just what i needed and stoked to ride with tom... it's been too long.

i kept the the pace MEGA MELLOW. all about recovery and having fun. now just relaxing and having a couple of beers.

bring on NEXUS.

From Riding/Training Photos

recovery!!!!!

From Riding/Training Photos

C • nice! cracking the blind pig. 2

early to be early to rise. hitting swami's early and heading into work... a lot to get done today. going to be early mornings for the rest of the week and weekend... not stoked. but it is what it is.

Great ride this morning. definitely better than the first group ride a couple of weeks ago. PROGRESS!

rolling at 535am. i got in 45 minutes before rolling with the group.

swami's interval:
1:01, 20.74 miles, 1276 ft of climbing
avg HR: 151
max HR: 192

sat in as we hit the coast and then moved to the front on the rollers and took some pulls. was feeling good. first climb on backside was solid. sat in halfway and then started making my move. lead up the rest of the climb and gapped the group. solid.

climb #2 wasn't as good. front 4 guys made a sketchy move making a right turn on red pretty fast with out slowing. not trying to get hit by a car i slowed up a bit and then chased up the climb. worked HARD but couldn't close the gap but put a big gap on rest of group.

then a solid effort on farady. guys were sitting on me and then tried to go by near the top of the climb. i threwdown and gapped them taking the lead all the way up the climb.

rest of ride was mellow. just sitting in. then brian got in some bonus miles after. great weather. cold at start, but super clear and perfect.

another good sleep in bed at 915.

change up in the master plan due to big week/weekend of work and race on sunday. talked with coach cody last and figured i might as well have a good race on sunday!

riding long today, semi long tomorrow, mellow/recovery friday, race prep sat, race sun.

so up early and getting on it.

on the road at 540am. clear cold morning. 42 degrees when i rolled out. kind of gear test for VQ. based on the temps and weather patterns right now i am pretty sure it will be in the low 40's (if not colder) at the start and warming up into the low 50's by noon. hopefully i will be done by then!

wore: headband, deflect gloves, L/S Klima baselayer, vento jacket, leg warmers, spec wool socks, and sock guy shoe covers.

stayed pretty warm and never got hot, even near end of ride. took off gloves and headband 2.5 hours in. i will probably wear all the same stuff for VQ, but probably my waterproof shoe covers.

Great Ride. Started off cold and eased into it. legs felts as expected after yesterdays intervals. not sore or tired... just a lack of snap. kept the effort steady and didn't push it.

good route.
http://connect.garmin.com/activity/26633077

felt just ok for the first 2.5 hours and then really came around heading into 3rd hour. felt stronger as ride progressed. good sign.

nutrtion on ride:
1 bottle prolong, 1 pb&j larabar

with the way things are looking right now this may be my last long ride before VQ.

solid 8 hours. in bed at 845! up early to knock out ride before early meeting. then another ez spin in afternoon with beth.

up and rolling early at 530am... weeger style.

i had to be on it extra early because of important 9am work mtg. so i had no time to BS around. I headed straight for san elijo to knock out intervals. 35+ min warm up and really concentrated on getting a good warm up for once. got the HR up a couple of times in and out of saddle. super windy but i was feeling really good.

same VO2 intervals as past two weeks:
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, 1.58 miles, 571 ft of climbing
avg hr: 164
max hr: 179
avg cadence: 72 rpm

9min int #2 (San Elijo)
9:05, 1.65 miles, 581 ft of climbing
avg hr: 161
max hr: 182
avg cadence: 66 rpm

Killed it! so stoked with how these went. i rode these like i was racing (visualizing sunday's race). increased my effort for each 3 min block and and attacked out of the saddle last minute to all out effort. nailed the zones as prescribed. felt great!

3 min int #1
3:02, .62 miles, 217 ft of climbing
avg hr: 169
max hr: 179
avg cadence: 71 rpm

3 min int #2
3:02, .60 miles, 217 ft of climbing
avg hr: 171
max hr: 178
avg cadence: 74 rpm

again... thought about racing during 3 min intervals. climbed hard out of saddle for first minute, sat down for 2nd minute staying on it, and then "attacked" again for 3rd minute until the end. felt really strong during these as well.

finished with the 4x1min while cruising home and just pushed hard on two climbs for first two and the last two were from a stop (at lights) simulating race starts.

wind was gnarly. the gusts were almost blowing me over and bringing me to a complete stop. didn't let it get to me though because the workout went so well.

this is definitely the BEST interval session i have had this year! i felt great from the start. i think a lot of that has to do with my recovery yesterday. skipping RU strength class and just getting home and relaxing was the right call and confirms by decision to stop going to he monday class and focus more on recovery on mondays. i think a good morning spin and solo core/stretching/foam roller session will be more beneficial than shelling myself on mondays nights after big weekends of training.

possibility of second ride this afternoon with beth. all depends on this wind and work.

hit the gym at lunch. way easier for me instead of waiting until after work.

started with 2 rounds of:
150 various crunches on ball
30 back ext on ball
20 pushups with feet on ball
myrtl

then.
2 x 20 lat pull down

2 x superset 1
- 20 x dumbbell bench
- 30 x rev crunch

2 x superset 2
- 20 bicep dumbbell curl (ea arm)
- 20 overhead tri ext

2 x triset
- 20 weighted back ext
- 20 lat shoulder raises
- 20 weighted side bends (ea side)

followed it up with solid foam roller session and stretching.

GREAT sleep. good start to the week. feel like a million bucks this morning. bonelli next sunday and VQ in less than 2 weeks. it's on! one more harder week of training before dialing back a bit before VQ.

nutrition mission starts today.

opened garage door and it was drizzling! wet roads... again. still charged. rain stopped immediately and then roads were fine. wind on the coast dried them up pretty fast

good feeling i had waking up this morning carried over to the bike. felt great, kept it mellow and just spinning. rode from home to ucsd and back. felt really good climbing up torrey pines, but held back.

ended the ride still feeling great. PURE RECOVERY!

Bagged RU session tonight. got caught up late at work and was just not feeling. i never am on Mondays. i think i reached the point in the season where i am going to quit going to monday's class.

after a hard weekend of training, early morning recovery spin, and a full day at work i just can't get up for a monday afternoon workout... and it stresses me out all day about whether i should go or not.

so i think from here on out i am going to try and make monday's truly about recovery and not shelling myself at RU. easier on the mind and body.

got home, cleaned the bike, and knocked out a bunch around the house before sitting down. feeling good. up mega early in AM for bike session. early meeting... going to be a BIG week at work.