Training Log Archive: artsosa

C • YES! 2

Well yesterday I had Paul Deem of Cyclewerks look at my position after I had already raised the seat up about 3cm. He said it is was not bad and that I could go a little higher up on the saddle. He also said I could get a longer stem, that I knew. Well I told him my seat was slightly angled down and he noticed that I ride aggressive. So I leveled out the seat and WOW!!! He said that being aggressive on the bike and having the seat angle down could be more than a 1cm difference.

Well today was my first ride with the seat level. The seat at first seemed like it was way too high. After a few minutes it just felt normal. Well I have to say that the ride felt good right from the start. My legs felt the way they should. I have been feeling that my quads were working too hard(that was because of the lower seat post) well today everything was clicking. The watts were good and the power felt easy. The speed was also good. I was never trying to push it at all. It also seemed that it was much easier to push higher watts while seated.

best 1hr was 211W AVG at 134bpm AVG right before my cool down.

Lap 1 (3:45:39.68):
Duration: 4:01:20
Work: 2663 kJ
TSS: 211.5 (intensity factor 0.755)
Norm Power: 211
VI: 1.06
Pw:HR: 3.07%
Pa:HR: 5.45%
Distance: 77.101 mi
Elevation Gain: 2784 ft
Elevation Loss: 2796 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 456 199 watts
Heart Rate: 69 147 130 bpm
Cadence: 18 107 78 rpm
Speed: 0 62.3 20.7 mph
Pace 0:58 0:00 2:54 min/mi
Altitude: 43 591 226 ft
Crank Torque: 0 596 217 lb-in



http://connect.garmin.com/activity/42344416

C • saddle level 9

this was an easy recovery run not a brick, but since I am getting ready to go do the Vineman Full Aquabike I just did it after the run.

The run went o.k. I was dreading the workout since I felt tired. I did an easy warm up and then started running. I was never really redlining on the run but the pace felt good.

workout was as follows:

10 Minute warmup, 4x100 pickups w/ 100 jog recovery. 400 easy. 8x600, recovery half the time it took you to do the interval. 2 minutes easy jog. 4x100 fast on infield grass with 10 sec rest. Warm down 10 minutes.


pace was 5:50's to 5:44. I do this as non stop running I jog on the recovery.

felt cold at the track.

http://connect.garmin.com/activity/42257901

weights, stretching and core

Well today was the first day I was going to try my bike out with the seat back up to where it is/was supposed to be about 3cm higher than before. I think I have had the seat post too low for over 1month.


Workout was as follows: 15 Minute warmup, 4x15 second pickups with 10 seconds rest. 1x20 minute time trial, faster second half than first half. 8x30 second accelerations with a high rpm on 15 seconds rest. Warm down 15 minutes spinning easy


Well I started off at about 260W to 280W since the 2nd 1/2 is supposed to be faster. My legs were just tired and I couldn't get the HR up or push the watts. I did start feeling a little better after the 1/2 way point and then towards the end I ended up feeling stronger and pushing more watts. I ended up pushing 300W-320W. But I just started off too slow for too long. I think that I may have to do a better warm up, maybe my legs are just tired from the big weekend workouts I don't know but I am not too happy with the AVG Watts for the 20min.

20min Avg was only 273W the only good thin was that my HR AVG was only 156!!! Like I said I couldn't push the watts or get my HR up for the first 15min+ of the 20min interval, and then I just loosened up and I was pushing 300+ and it felt good. I did finish the last few minutes at 309 AVG W and 169 AVG HR. I think on a good day I can start there and work my way up.

At least the 30sec intervals I did after the 20min TT went well at 380+Watts.

The run was o.k. I just ran at a comfortable pace, I was going to try to hold sub 8min/mile pace in the 120-140bpm range but I just decide it to not really look at pace too much and just go out and run comfortably.

What I did notice right away when I started running was that my quads were not as tired since I raised my seat 3cm. I also did notice that my left upper hamstring was a little tight. This instantly told me that my seat was now at the proper height. Because at IMCDA last year I had my seat raised to the proper position at Edge when I was getting ready to ship it out on Wheels on Wheels since I had noticed it had slipped. Well coming off the bike my left Hamstring cramped up as soon as I started running. Also the same thing happened the first time I did IMCDA. my left upper hamstring cramped up. So I am hoping that since I noticed the seat had slipped down and was low a month before the race that I will not have that same issue coming off the bike in Canada.

C • your going to 2

easy bike, I think I biked way too easy

just lifting weights, stretching and some core