Saturday was my last super long ride, and I once again did it on the computrainer. It was nice to have some people to ride with for a bit, so I definitely took advantage of riding with a class. The class was as follows:
Warm Up: 15 minutes
• 2’ Easy
Main Set: 35 minutes
• 10’ @ 75% *10 sec spin up on 2,4,6,8
• 15’ @ 80% *30 sec spin up on 13, 16, 19, 22
• 10’ @ 85% *Cadence 100+ on 26, 28, 30, 32, 34
• 3’ Easy
Drill Set: 10 minutes
• 5 x 2’
o 1’ Right Leg *Cadence 50-60
o 1’ Left Leg * Cadence 50-60
• 2’ Easy
Main Set Part 2: 25 minutes
• 5 x 5’
o 3’ @ 80%
o 2’ @ 90%
Cool Down
I rode the first class as written and then about half of the second class until I just rode the remainder at Ironman pace. I ended up getting 100 miles in on the computrainer. It took me 4:30 to ride 100, not too bad. I felt great after riding as well...let's hope that's the same in three weeks.
Saturday night I went back up to Whitewater to watch them play Oshkosh. This is a huge rivalry and we try to get a group of alumni to go back each year for the game. I met up with Skoug and and Poppen and we headed down to meet up with the rest of our college buddies. We had a great time catching up and telling old stories, and laughing about stupid things that happened during college. The game was good, except for the bogus PK that the ref called with a minute left. We had a great time, and the campus is so very different from when we were there.
These next few weeks I am going to try to make sure I am completely ready for IMAZ...clean eating, lots of rest, and solid workouts. Can't wait to race!!!
Monday, November 1, 2010
Thursday, October 28, 2010
When will the wind stop?
The last couple of days in Chicago it has been super windy! When will the madness stop? Yesterday I was riding home from school when a branch that fell from a tree almost nailed me. It's wierd because I had thought about that exact thing happening at the start of my ride, luckily for me the branch missed. The ride home did suck though...when you're riding into the wind, which had gusts of over 50 mph, it's not all that fun. At times I felt as if I was sitting still on my bike, but that still beats sitting in traffic in my car, so I shouldn't complain all that much.
Last night I went and checked out the new Warren Miller movie called "Wintervention" Some of the places that these people ski is just incredible, I have no idea how they do what they do, and it really got me excited for the snow to start falling. Hopefully I'll be able to get out more often this winter to ski. Yea there aren't great places around here, but I'm going to have to take advantage of what we do have.
This morning was a little rough to wake up because I didn't get home until late, and Roxy and Winther were keeping me warm in my bed. I swear they think I'm crazy for waking up at the times that I do, because they decided they were going to sleep for longer. I actually had to go and wake them up to go outside...I could tell that while I was gone last night they were running laps in the house because doors were opened that weren't opened when I left...they are known for that. Computrainer went well this morning, and it felt very easy to keep the numbers that I kept.
Warm Up: 15 minutes
• 2’ Easy
Main Set: 30 minutes
• 5 x 6’
o 3’ @ 80% (250 watts)
o 1’ @ 85% (270 watts)
o 2’ @ 70% (220 watts)
• 3’ Easy
Drill Set: 8 minutes
• 2 x thru
o 2’ Right Leg – Cadence 50-60
o 2’ Left Leg – Cadence 50-60
Cool Down
A little swim and the day will be complete. 25 more days, I would say that at this point the hard work is done and now it's just time to soak up the fitness, stay healthy, and most importantly to get my head on straight!!
Last night I went and checked out the new Warren Miller movie called "Wintervention" Some of the places that these people ski is just incredible, I have no idea how they do what they do, and it really got me excited for the snow to start falling. Hopefully I'll be able to get out more often this winter to ski. Yea there aren't great places around here, but I'm going to have to take advantage of what we do have.
This morning was a little rough to wake up because I didn't get home until late, and Roxy and Winther were keeping me warm in my bed. I swear they think I'm crazy for waking up at the times that I do, because they decided they were going to sleep for longer. I actually had to go and wake them up to go outside...I could tell that while I was gone last night they were running laps in the house because doors were opened that weren't opened when I left...they are known for that. Computrainer went well this morning, and it felt very easy to keep the numbers that I kept.
Warm Up: 15 minutes
• 2’ Easy
Main Set: 30 minutes
• 5 x 6’
o 3’ @ 80% (250 watts)
o 1’ @ 85% (270 watts)
o 2’ @ 70% (220 watts)
• 3’ Easy
Drill Set: 8 minutes
• 2 x thru
o 2’ Right Leg – Cadence 50-60
o 2’ Left Leg – Cadence 50-60
Cool Down
A little swim and the day will be complete. 25 more days, I would say that at this point the hard work is done and now it's just time to soak up the fitness, stay healthy, and most importantly to get my head on straight!!
Tuesday, October 26, 2010
Another Mental Test
I decided to get my long run in yesterday after school. I wanted to run 20 miles, and wanted to hold a 7 minute pace for that 20 miles. I had an idea of a route I wanted to run, but scratched that and decided to get some hill work in instead...why I'm not sure. I knew that heading south from school 6 miles would get me close to Waterfall Glen, and then I thought it was about another mile or so before I was able to jump onto the trail. Well it was only a half mile to the trail, so I head off on the crushed limestone reminding myself that I was closer to turning around and heading back. I was doing a good job of holding a 7:00 pace up until about mile 10. That's when I caught up with the xc kids from school and ran with them for a few miles. We were sitting right at a 7 minute pace and before I knew it I had to head back onto the roads. I was tempted to stay with the guys and take the bus back, but know I would have been mad at myself for doing so. I knew there were a few big hills I still had to tackle and I had to get ready for them. I tried to sit at my pace, but the hills took a lot out of me. I hit the 17 mile mark and was about 25 seconds off of the pace I needed to be...so I tried to not bring it back all in the first mile, but most of it came back there. Mile 17 on was not a pretty sight, but I was able to get my 20 miles in right at a 7 minute pace. It's amazing the mind games that you have to play with yourself to get you through things. It was a good confidence boost, and I ran out some demons, which is always a good thing.
When I got home I was pretty smashed, and it was nice to hang out and play with the dogs.
This morning was Computrainer at Endure It. The set is below:
Warm Up: 15 minutes
• 2’ Easy
Main Set: 25 minutes
• 5’ @ 70% (220 watts)
• 5’ @ 75% - Cadence = 100+ (235 watts)
• 5’ @ 80% (250 watts)
• 5’ @ 85% - Cadence = 100+ (270 watts)
• 5’ @ 80% (250 watts)
• 3’ Easy
Drill Set: 12 minutes
• 3 x thru
o 2’ Right Leg – Cadence 50-60
o 2’ Left Leg – Cadence 50-60
Cool Down
I wasn't sure if I would have any power in my legs seeing as it was less than 12 hours since a long run effort. Much to my surprise the power was there. Not saying I didn't have to work for it...but it was there. My legs didn't feel too bad once I got going. And as long as they are moving I'm good...it's when I stop that things start to hurt.
I'm going to get in the water today for a quick swim set. Hopefully that will help to flush things out a bit more. 26 more days!!
When I got home I was pretty smashed, and it was nice to hang out and play with the dogs.
This morning was Computrainer at Endure It. The set is below:
Warm Up: 15 minutes
• 2’ Easy
Main Set: 25 minutes
• 5’ @ 70% (220 watts)
• 5’ @ 75% - Cadence = 100+ (235 watts)
• 5’ @ 80% (250 watts)
• 5’ @ 85% - Cadence = 100+ (270 watts)
• 5’ @ 80% (250 watts)
• 3’ Easy
Drill Set: 12 minutes
• 3 x thru
o 2’ Right Leg – Cadence 50-60
o 2’ Left Leg – Cadence 50-60
Cool Down
I wasn't sure if I would have any power in my legs seeing as it was less than 12 hours since a long run effort. Much to my surprise the power was there. Not saying I didn't have to work for it...but it was there. My legs didn't feel too bad once I got going. And as long as they are moving I'm good...it's when I stop that things start to hurt.
I'm going to get in the water today for a quick swim set. Hopefully that will help to flush things out a bit more. 26 more days!!
Monday, October 25, 2010
A Test of Mental Toughness
I was debating how long I wanted to ride on Saturday knowing that I would be teaching two computrainer classes and didn't know how long I could sustain riding in one place. I thought that I would be happy with 3 hours, and to do so I rode into the shop a little early to get a head start. Have I mentioned that I love my cross bike! That bike is awesome, and so much fun to ride!!!!!
Anyway, I was able to ride for a bit before anyone got to the shop which was nice. The set for Saturday was as follows:
Warm Up: 15 minutes
Main Set:
Set #1 - 30 minutes
• 10’ @ 75%
• 5’ @ 60%
• 10’ @ 80%
• 2’ @ 70
• 3’ @ 90%
Drill Set #1 – 12 minutes
• 2 x through the following
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
** 3 minutes easy **
Set #2 – 30 minutes
• 10’ @ 70%
• 8’ @ 80%
• 6’ @ 90%
• 6’ @ 80%
Cool Down
So I rode the first class as the workout was written with the exception that during the "rest" periods less than 70% I stayed between 70% and 80%, I did the same during the single leg drills as well. I was sitting between 230-240 watts for the first 3 hours of my ride. Some time during class I decided that I wanted to ride for 5 hours. Don't ask me why, because I don't have a good answer for that! So the fourth hour I figured it was going to be tough to hold that wattage for much longer, so I backed things down to between 220-230. Things still felt alright. The last hour I put on the Ironman Hawaii course on the CT and that was painful. I'm guessing that my time above 90% during the set earlier was getting to me...that and drinking only water, and not really sticking to a nutrition plan as well as I should have. This was a great day for mental toughness though. I ended up riding 110 miles in 5 hours on the computrainer, which let's be serious is freakin brutal! So with my bike commute to the shop and home it made for 118 miles. That's the farthest I have ever gone, and have no doubt that had I been on the roads for the whole time and stuck with a proper nutrition plan I would have been good to run off of the bike. Let's hope that's the case in 27 days!
Anyway, I was able to ride for a bit before anyone got to the shop which was nice. The set for Saturday was as follows:
Warm Up: 15 minutes
Main Set:
Set #1 - 30 minutes
• 10’ @ 75%
• 5’ @ 60%
• 10’ @ 80%
• 2’ @ 70
• 3’ @ 90%
Drill Set #1 – 12 minutes
• 2 x through the following
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
** 3 minutes easy **
Set #2 – 30 minutes
• 10’ @ 70%
• 8’ @ 80%
• 6’ @ 90%
• 6’ @ 80%
Cool Down
So I rode the first class as the workout was written with the exception that during the "rest" periods less than 70% I stayed between 70% and 80%, I did the same during the single leg drills as well. I was sitting between 230-240 watts for the first 3 hours of my ride. Some time during class I decided that I wanted to ride for 5 hours. Don't ask me why, because I don't have a good answer for that! So the fourth hour I figured it was going to be tough to hold that wattage for much longer, so I backed things down to between 220-230. Things still felt alright. The last hour I put on the Ironman Hawaii course on the CT and that was painful. I'm guessing that my time above 90% during the set earlier was getting to me...that and drinking only water, and not really sticking to a nutrition plan as well as I should have. This was a great day for mental toughness though. I ended up riding 110 miles in 5 hours on the computrainer, which let's be serious is freakin brutal! So with my bike commute to the shop and home it made for 118 miles. That's the farthest I have ever gone, and have no doubt that had I been on the roads for the whole time and stuck with a proper nutrition plan I would have been good to run off of the bike. Let's hope that's the case in 27 days!
Friday, October 22, 2010
30 Days and Counting
Less than a month from now Ironman Arizona will be in the books. I'm going to give one last hard block in training leading up to the race. The key is to stay healthy! It seems as if more and more pro's are signing up to race, so if nothing else it will be a good show that they put on.
Yesterday was the second computrainer class at Endure It. Another "sampler" type of a workout to give people an idea as to what to expect in the coming months. Tomorrow we will do a much more aerobic set, and I plan on trying to do the set twice with a little added time as well...I'll shoot for 4 hours, so we'll see if that pans out or not.
Yesterday's set was as follows:
Warm Up: 15 minutes
Main Set:
Set #1 - 15 minutes
• 5’ @ 70%
• 4’ @ 80%
• 3’ @ 90%
• 2’ @ AT
• 1’ @ 120%
Drill Set #1 – 12 minutes
• 2 x through the following
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
Set #2 – 15 minutes
• 2’ @ 70%
• 1’ @ 80%
• 2’ @ 70%
• 1’ @ AT
• 3’ @ 80%
• 1’ @ AT
• 3’ @ 90%
• 1’ @ 110%
• 1’ @ AT
Cool Down
Another solid class, and everyone seems motivated to work hard.
When I got home yesterday my new CycleOps Fluid Trainer had arrived. I was pumped about that! So I have it set up, and will take it on it's first ride tonight. I'm tempted to get my long run in tonight as well, but we'll see how that goes.
Yesterday was the second computrainer class at Endure It. Another "sampler" type of a workout to give people an idea as to what to expect in the coming months. Tomorrow we will do a much more aerobic set, and I plan on trying to do the set twice with a little added time as well...I'll shoot for 4 hours, so we'll see if that pans out or not.
Yesterday's set was as follows:
Warm Up: 15 minutes
Main Set:
Set #1 - 15 minutes
• 5’ @ 70%
• 4’ @ 80%
• 3’ @ 90%
• 2’ @ AT
• 1’ @ 120%
Drill Set #1 – 12 minutes
• 2 x through the following
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
Set #2 – 15 minutes
• 2’ @ 70%
• 1’ @ 80%
• 2’ @ 70%
• 1’ @ AT
• 3’ @ 80%
• 1’ @ AT
• 3’ @ 90%
• 1’ @ 110%
• 1’ @ AT
Cool Down
Another solid class, and everyone seems motivated to work hard.
When I got home yesterday my new CycleOps Fluid Trainer had arrived. I was pumped about that! So I have it set up, and will take it on it's first ride tonight. I'm tempted to get my long run in tonight as well, but we'll see how that goes.
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