...if a little under motivated! I've missed a few early mornings but generally on track here!
I have to upload my GPS info...
Monday, February 22, 2010
Monday, February 8, 2010
Garmin 305 training techniques:
6 Min @ 90+% HR max intervals, followed by a 2 min rest. 6 reps. The initial step, and the final step allow me to ride to the workout area (15 mi or so) and return home, all in one "Activity"
Selelct the workout when you start the ride.
1. Press Start (this starts the timer, and lets you ride as much or as little as you want. It says "No Target" but this step is waiting for me to hit 90% hr max. One of the display windows shows BPS needed to reach 90% so I can keep it down until I'm ready.
2. Do the following for 6 reps:
A) Ride in zone 5 (90 - 100% max hr) for 6 min.
B) Rest for 2 min
C) Ride until HR hits Zone 5 again
D) Repeat step 2a
3. When workout is over, ride until you Press Stop.
6 Min @ 90+% HR max intervals, followed by a 2 min rest. 6 reps. The initial step, and the final step allow me to ride to the workout area (15 mi or so) and return home, all in one "Activity"
Selelct the workout when you start the ride.
1. Press Start (this starts the timer, and lets you ride as much or as little as you want. It says "No Target" but this step is waiting for me to hit 90% hr max. One of the display windows shows BPS needed to reach 90% so I can keep it down until I'm ready.
2. Do the following for 6 reps:
A) Ride in zone 5 (90 - 100% max hr) for 6 min.
B) Rest for 2 min
C) Ride until HR hits Zone 5 again
D) Repeat step 2a
3. When workout is over, ride until you Press Stop.
heavy training weekend
Saturday: solo 4 1/2 hr road ride (on the MTB) aiming for HR zone 2 for long low intensity base miles. Goal reached! I set my Garmin 305 to alert for the zone and tanked up with 2 bottles of Hammer Perpeteum set off at 7am in light snow. It was cold but no blizzard as was predicted- 1/2" of powder and 1" of salt on the roads. I went out to the great swamp then got lost and ended up in Chatham and Morristown before navigating my way to Livingston and back home with the useful compass feature on the Garmin. My bottles were freezing in the cage so I had to thaw them in my pocket to get a drink, my toes also froze because the chem-warmers didn't work!
4 1/2hrs / 2500cals / 40+ miles
Sunday was a high intensity ride with Eric on the trails. My bald rear tire sucked a little less when I let nearly all air out to gain some traction, my Stan's sealant held and I was happy with a lot more cush on the hardtail as a bonus! I was expecting to have no legs after Sat's ride but the Hammer Recoverite did it's job and I had plenty of energy, I felt like I could ride a more but instead I took Sasquatch Jr. skiing at Mountain Creek. We bumped in to a dude I race against, he's racing on a carbon 29er superfly this year... looks like the necessity to dump another $1500 for a ASR-Carbon Yeti frame upgrade is getting clearer!
2 1/2hrs / 1500cals / 15miles
4 1/2hrs / 2500cals / 40+ miles
Sunday was a high intensity ride with Eric on the trails. My bald rear tire sucked a little less when I let nearly all air out to gain some traction, my Stan's sealant held and I was happy with a lot more cush on the hardtail as a bonus! I was expecting to have no legs after Sat's ride but the Hammer Recoverite did it's job and I had plenty of energy, I felt like I could ride a more but instead I took Sasquatch Jr. skiing at Mountain Creek. We bumped in to a dude I race against, he's racing on a carbon 29er superfly this year... looks like the necessity to dump another $1500 for a ASR-Carbon Yeti frame upgrade is getting clearer!
2 1/2hrs / 1500cals / 15miles
Wednesday, February 3, 2010
Tuesday, February 2, 2010
base1- day2 (spinup, isolation, steady)
spin-ups 30min (build cadence to max without bouncing on saddle in 5min intervals)
leg isolates- one foot clipped in, pedal at 100rpm, alternate until can't pedal smoothly.
Steady State- pedal at steady 100rpm for 45m
1hr 30min / miles / cals
Felt like it wasn't a workout, except for the leg isolates, everything else was spinning.
leg isolates- one foot clipped in, pedal at 100rpm, alternate until can't pedal smoothly.
Steady State- pedal at steady 100rpm for 45m
1hr 30min / miles / cals
Felt like it wasn't a workout, except for the leg isolates, everything else was spinning.
Monday, February 1, 2010
Base1-day1 (weights and commute)
weights this AM- 3 sets of bench press / curls / tricept extensions / crunches-varied techniques / back arches / superman / "bomber" push ups (sort of a yogo pushup)
commute= recovery ride: 9 miles / 40 minutes / 200 cal
NOTES: desperately need core training for my weak-ass core and my bad back. Would help to get a swissball.
commute= recovery ride: 9 miles / 40 minutes / 200 cal
NOTES: desperately need core training for my weak-ass core and my bad back. Would help to get a swissball.
Base mile night ride: Jan 31
Jan 31- putting in some base miles last night on the MTB on mostly level roads trying to stay in HR zone2: 1.5 hrs / 21 miles / cals?
felt strong throughout, still had energy left at the end of the ride, gotta try to ride longer next time
NOTES: I stepped on our new body mass scale afterwards and Iweigh less than I have in about 10 years: 168lbs! I need to start logging the other info... Last Sunday's ride I also used HAMMER Perpetum which amped me up so much I couldn't sleep, this time I stopped drinking the juice 20 minutes before I got home then took a REM Cap 1 hour before bed and it worked!
felt strong throughout, still had energy left at the end of the ride, gotta try to ride longer next time
NOTES: I stepped on our new body mass scale afterwards and Iweigh less than I have in about 10 years: 168lbs! I need to start logging the other info... Last Sunday's ride I also used HAMMER Perpetum which amped me up so much I couldn't sleep, this time I stopped drinking the juice 20 minutes before I got home then took a REM Cap 1 hour before bed and it worked!
Saturday, January 30, 2010
2 hour trail ride
Jan 30-hardtail technical trail ride was painful but fast / 2 hrs 10 min / 1500cals / 16miles
Max HR- 178
Thursday, January 28, 2010
Summary post: Jan 25-29
wednesday: commute with extra hill intervals on the way home then core exercises at home (3 sets crunch/pushup/back arch)
-40mins, 9mi, 870ft climbing, 30mins core
thursday: tempo ride, half road with moderate hills and half fast trail, commute. snowing and 28deg. legs felt good, motivation OK.
-2hrs, 12.6mi, 1080ft climbing
-40mins, 9mi, 870ft climbing, 30mins core
thursday: tempo ride, half road with moderate hills and half fast trail, commute. snowing and 28deg. legs felt good, motivation OK.
-2hrs, 12.6mi, 1080ft climbing
friday: commute, rest up for weekend race-pace ride
Monday, January 25, 2010
Summary post: 1/19 to 1/25
Monday Jan 19: (back pain) commute
Tuesday Jan 20: (back pain) commute
Wednesday Jan 21: (back pain) commute
Thursday Jan 22: road/trail ride / 1h 24m / 1293 cals /14.5 miles
commute
Friday Jan 23: commute
Saturday Jan 24: trail ride / 2h 50m / 2100 cals / 15.75 miles
Monday Jan 25: commute
Jan 25 2010
I'm starting this training blog to keep track of my training for XC races...
Goals for 2010: podium spot in Cat2 40-49 race in the H2H MTB series, preferably more than once!
Goals for 2010: podium spot in Cat2 40-49 race in the H2H MTB series, preferably more than once!
posts format: date: description / duration / calories / miles / avg HR
NOTES: describe how I feel, body metrics
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