Training Log Archive: gregorysorensen

Silverado Cyn, to BlackStar, to Main Divide, to Motorway, to Maple Springs, to Main Divide, to BlackStar, to Silverado Cyn.
AP 164
NP 221
Avg cadence 57

Well this was one hard MTB ride, with about 45 miles on the dirt, Daniel has been doing some epic rides the past few weeks and had asked me if I would like to join him, which I did. This was basically doing the Sundance Ride, the Main Divide is not an easy fire road, the ups and downs is what gets to me over a long day. Motorway was a little iffy coming down, but I'm getting better on my decents and body position on the bike. Going back up Maple Springs was ugly with all the trucks motorcycles coming up and down, almost got hit by a truck that was coming down around one of the corners, once we got on the main divide, it was not so bad, but there were 2 sections where we both had to walk our bikes as the rock was so loose I could not gain any traction. The wind really started blowing heading back to BlackStar, and the climbing is much harder coming back on the main divide then heading the opposite direction. All in all a very solid day, took in the right amount of calories and refuled at the cars we parked near the top of Silverado. I would not attempt this ride on a warm day unless you had aid stations. I just need to take care of my recovery better and watch my right leg, my chiropractor has done a great job keeping me going.

Arms, shoulders and chest and core

Mod Bike Up the SGRT
AP 236
NP 243
Avg cadence 85

Right leg not feeling good this morning, I need to get to my chiropractor, my right leg is getting that dull ache down in the right shin and numbness, it comes and goes every so often. I can't even walk without a limp. Hopefully it will god away as the pressure and ache are very uncomfortable. It's a mild form of compartment syndrome.

Baxter
AP 234
NP 240
Avg cadence 93

Legs not really feeling that well, I had to really focus today on this ride, just very tired

Mod run
Legs felt good, Garmin not working properly

Beautiful Ride Day 2 from Solvang to Los Olivos, up Fox Cyn all the way around Los Alamo's, Buellton
AP 226
NP 234
Avg Cadence 84
Nice easier ride from Solvang past Los Olivos up Fox Cyn out past Los Alamo's. Saw some more cows and bulls along the ride with beautiful wine vineyards, hot air balloon, watched it come down from 1000+ feet. The weather wasn't to bad little brisk, but some good wind heading out for the first 30 miles with some nice rollers with decent climbs. Kinda was watching my map on my phone (strava) and taking pictures like I did yesterday, so I wasn't trying to hammer it or go at a up tempo pace, wanted to enjoy the views. Once I got on Palmer road I was heading back and got to the 101 hwy, saw another bike rider and asked him if I could ride on the hwy to Buellton? He told me yes, that is what you have to do, I began riding and a CHP came up to me and told me I have to exit in Los Alamo's which the sign said and ride through the town, then get back on and go to exit 246. Wasn't to bad riding on the hwy as the shoulder is pretty wide, but man when those 18 wheelers come by they blew me around!!. All in All good weekend and will come back and do more rides up here, good training and now I know the area a little more.

Mount Figueroa, Solvang, Los Olivos,
Ap 204
Np 237
Avg cadence 76

Started off the ride form hotel in Solvang up Hwy 246 through Santa Yanez, got kinda of lost and rode on Hwy 154 but realized and turned around. Rode up Happy Canyon and saw a few cows and lots of Vinyards. Didn't realize I was going to climb up to a dirt road and have to ride for a while on it, besides the other roads were bad to with pot holes, not very well maintained. Once again I took wrong turn and rode down to two campgrounds Davey Brown and Nira, which is at the bottom of 6 mile decent that dead ends. So I had added little more riding and climbing. Mount Figueroa has very beautiful views, had 3 deer's jump over fence about 25 yards in front of me. I saw 2 women and 2 men riding the entire ride. Dropped down Mount Figueroa to Los Olivos to Solvang. Didn't really ride hard as my legs are still feeling tired from Catalina ride. But all in all nice ride, will do this ride again and ride it harder now that I know the route.

Pettit - 1
AP 219
NP 222
Avg Cadence 97

Legs feeling little better today, went and got treatment this morning, hoping the compartment syndrome gets better, not as bad as yesterday but still there

2500k
Nice swim outside in the LBC, pool is much better than swimming indoor 24hr

2000k swimming

just stretching it out

Pettit -1
AP 183
NP 184
Avg cadence 90

Legs not feeling it today, started getting compartment syndrome again in my right leg, woke up this morning with dull ache that feels shitty. Going for adjustments tomorrow , hoping this goes away, it completly makes my leg numb.

Mod run

Tired legs

Epic Catalina MTB, snakes, fox, bison, ravens
Power Meter not working, need to reach out to Pioneer!!

What a great ride today, Brad and Wayne and I took the Catalina Express over @ 6am . We got some coffee once we got off the boat and then grabbed some lockers to put are street clothes in after the ride. Right from the get go riding we were climbing some very steep grade for about 3.5 miles with a gain of 1600+feet. That warmed me up fast. All fire roads we were on the entire day, once we got up to the top of the first climb, we road on fire road for about 10 minutes and bison were off to our left so I had to stop and get pictures. Wayne and I decided to put our bikes down and walk up a hill to get a closer view of them and picture. We then road for a while on rollers all the way to the airport, which was about 10 miles from Avalon. We were almost there and the ranger driving in the opposite direction asked us if we had permits, we told him we didn't know we needed them, so he said once you get to the airport go upstairs and buy one, which are $35 for one year. We got our permits and headed toward 2 harbors and that was not bad, then we headed further to the backside of the Island and there were beautiful views but lots of rollers on the fire road, which become very tough and play with your mind after riding for 3+ hours. We had one hell of a climb call "Banning House Rd Climb" almost 3.5 miles from some of the steepest pitches I've ever climbed. I had to get off my bike and walk it for a while, Brad was able to climb most of it, I was probably about 100 yards behind him and Wayne was behind me. With fresh legs, I think I climb this whole thing with my new gearing. I a bunch of foxes and a rattle snake and a few ravens on the fire road. Said hi to a few hikers too. Once we finally got past the airport on the way back we climb a few more times and then dropped back into Avalon. There were a lot of people there for President's Holiday. We went and got food and had some good drinks as well as on the boat ride back to mainland. Great day of riding and views, will be going back to do more riding over in Catalina soon.

Legs, back, core

Legs didn't feel to bad after not doing lower body the past 2 weeks, will see what tomorrow brings??

MTB, BlackStar 2 Skyline, new gearing and brakes, much better

Power meter not working, I think there may be issues since my last ride when it was raining last weekend riding with Brad, to much mud and water may have gotten into the power meter that is on the crank arm. Need to reach out Pioneer. MTB ride was good, legs were tired after lifting weights early and the ride yesterday to Mt Baldy, but the new cassette and gearing is big game changer, now I have better gearing and my brakes. The brakes were not the right disc for my body weight, now have a 180 and 160 set up. Now I can move on the decent and have more confidence, the old disc was tarnish because I overheated them and my last ride it did not stop me, OUCH!!

Encanto Park 2 Baldy Ski Lifts via GMR F+B
AP 224
NP 243
Avg cadence 75

Legs did not have any pop in them today, but did not feel tired, just didn't feel smooth peddling. Started from Encanto Park, little cool 48, but once I got onto the bike trail the wind was blowing, had head winds all the way to East Fork and it was cold!! Finally started warming up a little climbing back side of GMR, just road good tempo base but never pushed hard.

Arms, shoulders and chest and core

Easy run

Mod Swim
2000k

Nice early morning swim, good long strokes

Mod Swim
3025 yards
Nice easy stretch with a few good efforts on evens

Pettit
AP 221
NP 224
Avg cadence 94
Nice easy bike, decided not to do 20s sprints, legs need rest

Baxter
AP 235
NP 240
Avg cadence 93

Legs feeling tired from my run yesterday, I ended up doing a tempo run yesterday, I need to be more consistent with running, my running here and there is not working well,

Mod run

Trying to break in new shoes

SGRT, TurnBull Cyn, GMRreverse,
Long And Steady On The Red Fire Engine, With A Few Efforts Mixed In
AP 217
NP 235
Avg cadence 85

Started the ride early from the house around 545am. Lot of fog and vis really was bad for the first 10 miles until I got to 91 Fwy. Decided to do some efforts on TurnBull Cyn and ended up PR a few of them. Wasn't really feeling good in my legs this morning, pretty much the entire ride. I think the trainer road workouts really took it to me this week. But I was able to hold good avg for a long bike ride . Legs really started going South on the way home down the SGRT, wind was not my friend either both ways.

Good sleep

Arms, shoulders and chest and core

Easy run

Pettit-1
Ap 223
Np 234
Avg cadence 94

Legs tired, I think I may start doing an easier ride on Thursdays

Round Bald +3
AP 256
NP 277
Avg Cadence 91

Good SS workout today doing 4 x 20 minute SS on 6 minutes of recovery between each. (303, 302, 301, 300), Started to fade on the last two, first real SS workout in a while. I need to start doing more of these as it really get you in good shape.

Barnard +1
AP 240
NP 302
Avg Cadence 87

These were rough doing these intervals, I actually needed an extra 10 seconds of active recovery on a few, plus I wasn't able to hit my numbers but made me work hard.

Barnard +1 consists of 6 sets of anaerobic power repeats in the 40/20 format where you'll spend 40 seconds between 120-135% FTP followed by 20 seconds of active recovery.

The recoveries between sets are decreasing then increasing starting at 5 minutes, down to 3 minute, then back up to 5 minutes.