June 29
Well, between the wedding, work, and training, I wasn't able to post the last week and a half of training. I should be able to post more regularly for the next several weeks. On with today's workouts...
(1) Trainer ride. 1:05. Data:
First set
8 min. at 235 W and 65 rpm -- 136 bpm avg., 140 bpm max, 6 PE
6 min. at 245 W and 70 rpm -- 141 bpm avg., 144 bpm max, 6 PE
4 min. at 255 W and 75 rpm -- 144 bpm avg., 150 bpm max, 6.5 PE
2 min. at 265 W and 85 rpm -- 142 bpm avg., 153 bpm max, 6.5 PE
1 min. at 275 W and 95 rpm -- 138 bpm avg., 144 bpm max, 7 PE
Secont set
8 min. at 235 W and 65 rpm -- 142 bpm avg., 144 bpm max, 7 PE
6 min. at 245 W and 70 rpm -- 145 bpm avg., 149 bpm max, 7 PE
4 min. at 255 W and 75 rpm -- 148 bpm avg., 153 bpm max, 7.5 PE
2 min. at 265 W and 85 rpm -- 143 bpm avg., 156 bpm max, 7.5 PE
1 min. at 275 W and 95 rpm -- 134 bpm avg., 151 bpm max, 7.5 PE
One minute easy between all sets, and with a 10 min. w/u and 5 min c/d
(2) Swim
I'm off to the pool right now for a 1:10 swim. The main set is a 21 hard 100's on 10 sec. rest with additional rest after sets of 6, then 5, then 4, then 3, then 2, then 1. Once again due to business, I neglected to update my swim yardage for the month. It's not great, though. I'd estimate 40,000 y.
Tuesday, June 29, 2010
Wednesday, June 23, 2010
Picture dump
Heading up to Raymond from Lyons.
The always flattering self-portrait.
I think that's Longs Peak in the background of the above two images.
This shot is cool because you can see where the road goes in a half mile or so. The climb basically continues like that for 25 miles!
The trash can at the general store in Ward. Hmm, wonder who has been shopping there today?
My trusty steed (with a slightly tipped up saddle...oops).
A bunch of shots at Brainard Lake (10,300 ft. -- holding 230 W there is not easy!).
Flatirons, Boulder's most prominent geological feature.
Several shots along the climb up Flagstaff. I did the climb 4 times on this ride (plus a bit of Sunshine Canyon).
Two shots from the Artist's Point atop Flagstaff.
My makeshift computer mount after my computer flew off my bike while going downhill at 35 mph. Fortunately, the computer still works fine.
Tuesday, June 22, 2010
Swim times
A very quick write up...
June 16
(1) 30 minute run in the AM with 15 minutes at about 6:00/mile
(2) 1:45 run, all by feel but starting easy and then picking up the pace in the middle...never too hard but moving decently
June 17
(1) 45 minute power swim in the AM (power meaning plenty of hard 25s)
(2) 1 hour spin in the evening
June 18
(1) Here are the swim times I referred to:
500m all-out: 8:05
400m all-out: 6:25 (good here...though I should compare to my prior efforts)
200m all-out: 3:10 (hmm...not great here)
(2) Spin with one-leg drills. 30 minutes.
I've got some great rides from the weekend with photos and power files to share, and I hope I can get them up tomorrow. However, I'm getting married in Michigan on Saturday, and I need to get packed to fly home Thursday evening. Between the wedding and a new job, my blog is not exactly a high priority right now.
June 16
(1) 30 minute run in the AM with 15 minutes at about 6:00/mile
(2) 1:45 run, all by feel but starting easy and then picking up the pace in the middle...never too hard but moving decently
June 17
(1) 45 minute power swim in the AM (power meaning plenty of hard 25s)
(2) 1 hour spin in the evening
June 18
(1) Here are the swim times I referred to:
500m all-out: 8:05
400m all-out: 6:25 (good here...though I should compare to my prior efforts)
200m all-out: 3:10 (hmm...not great here)
(2) Spin with one-leg drills. 30 minutes.
I've got some great rides from the weekend with photos and power files to share, and I hope I can get them up tomorrow. However, I'm getting married in Michigan on Saturday, and I need to get packed to fly home Thursday evening. Between the wedding and a new job, my blog is not exactly a high priority right now.
Wednesday, June 16, 2010
Workouts w/ power
First up, I got a nice letter in the mail yesterday:
Apparently I won the 20-29 age group at the Colfax Half Marathon a few weeks back, and I didn't even realize it. When I opened the package, I thought, "Great, another little plaque." (Note the sarcasm.) Packaged with the plaque, however, was a piece of paper. The paper said I won a free pair of Native sunglasses, a $150 value, for my effort. Awesome. Native, I discovered, is a Denver-based company, so that's cool. I ordered up a pair of these:
So, thank you Native Eyewear for supporting local races and providing nice prizes.
June 12 continued
Okay, on with the show. I left off last post with a duathlon race report. After the race I got in a 3.5 hour ride in a nice drizzle. I rode by feel but went easy. Since my goals were (1) time in the saddle and (2) promote recovery (or not get more rundown from the race), I made sure to dress in warm clothes. Stressing my body more with exposure to the cold, wet weather wouldn't have been smart.
June 13
First up was a 2:00 trainer ride with 1:45 of it at 140 bpm and 80ish rpm. My stats were very impressive, for me anyhow. CV has noticed a similar phenomenon in the past, where a workout the day after a really hard effort can start off extremely well. Here's the stats:
1- 243 W, 137 bpm, 83 rpm
2- 234 W, 140 bpm, 82 rpm
3- 229 W, 141 bpm, 80 rpm
4- 227 W, 141 bpm, 79 rpm
5- 223 W, 141 bpm, 78 rpm
6- 224 W, 141 bpm, 78 rpm
7- 221 W, 142 bpm, 76 rpm
Now if I can just hold 243 W at 137 bpm for 112 miles, and I'll cut 30 mintues off my IM time. While the stats are good, I need to repeat them (over and over, really) before I can consider them to be indicative of my ability.
Afterwards I did a super secret workout that I am not allowed to share, and then an easy swim. A solid day, all in all.
June 14
(1) 45 minute swim
Up at 5:38 AM, out the door at 5:55 AM, in the pool by 6:10 AM, out of the pool at 6:55 AM, out the gym door to work at 7:15 AM, at work by 7:45 AM. That's going to be very normal for me for the next several weeks. I love the early morning swim, though, as it allows me to do just an hour or 1.5 hrs in the evening and still get in a pretty solid day.
Plus, I am now swimming outside. Starting the day off with a bit of time in the sun (well, the sun is barely up, but still...) is always nice.
(2) 40 minute run planned, but I ran 1:00 because the This American Life podcast I was listening to was still going. All by feel, moderately-easy, but not too easy.
June 15
(1) Another morning swim. 45 minute, once more.
(2) 1:00 trainer ride w/ intervals. Again, my stats were pretty good. I've got two 8 minute efforts highlighted in the photo:
The first was at an average HR of 137 bpm (max 142 bpm) and 241 W at 67 RPM. My perceived exertion was low, about 6 out of 10, for the first half of the ride.
For the second half my stats got a bit worse, but were still solid. The 8 minute effort, for comparison's sake, now had an avg HR of 141 bpm (max of 149, but it was mostly in the 142-43 range) for 239 W. Perceived exertion was up to 7.5 out of 10.
I'm really happy with these stats, and I hope my power meter is still accurate! I'm calibrating my SRM with the zero function, but I should do the weight hanging again soon just to make sure it's correct.
Apparently I won the 20-29 age group at the Colfax Half Marathon a few weeks back, and I didn't even realize it. When I opened the package, I thought, "Great, another little plaque." (Note the sarcasm.) Packaged with the plaque, however, was a piece of paper. The paper said I won a free pair of Native sunglasses, a $150 value, for my effort. Awesome. Native, I discovered, is a Denver-based company, so that's cool. I ordered up a pair of these:
So, thank you Native Eyewear for supporting local races and providing nice prizes.
June 12 continued
Okay, on with the show. I left off last post with a duathlon race report. After the race I got in a 3.5 hour ride in a nice drizzle. I rode by feel but went easy. Since my goals were (1) time in the saddle and (2) promote recovery (or not get more rundown from the race), I made sure to dress in warm clothes. Stressing my body more with exposure to the cold, wet weather wouldn't have been smart.
June 13
First up was a 2:00 trainer ride with 1:45 of it at 140 bpm and 80ish rpm. My stats were very impressive, for me anyhow. CV has noticed a similar phenomenon in the past, where a workout the day after a really hard effort can start off extremely well. Here's the stats:
1- 243 W, 137 bpm, 83 rpm
2- 234 W, 140 bpm, 82 rpm
3- 229 W, 141 bpm, 80 rpm
4- 227 W, 141 bpm, 79 rpm
5- 223 W, 141 bpm, 78 rpm
6- 224 W, 141 bpm, 78 rpm
7- 221 W, 142 bpm, 76 rpm
Now if I can just hold 243 W at 137 bpm for 112 miles, and I'll cut 30 mintues off my IM time. While the stats are good, I need to repeat them (over and over, really) before I can consider them to be indicative of my ability.
Afterwards I did a super secret workout that I am not allowed to share, and then an easy swim. A solid day, all in all.
June 14
(1) 45 minute swim
Up at 5:38 AM, out the door at 5:55 AM, in the pool by 6:10 AM, out of the pool at 6:55 AM, out the gym door to work at 7:15 AM, at work by 7:45 AM. That's going to be very normal for me for the next several weeks. I love the early morning swim, though, as it allows me to do just an hour or 1.5 hrs in the evening and still get in a pretty solid day.
Plus, I am now swimming outside. Starting the day off with a bit of time in the sun (well, the sun is barely up, but still...) is always nice.
(2) 40 minute run planned, but I ran 1:00 because the This American Life podcast I was listening to was still going. All by feel, moderately-easy, but not too easy.
June 15
(1) Another morning swim. 45 minute, once more.
(2) 1:00 trainer ride w/ intervals. Again, my stats were pretty good. I've got two 8 minute efforts highlighted in the photo:
The first was at an average HR of 137 bpm (max 142 bpm) and 241 W at 67 RPM. My perceived exertion was low, about 6 out of 10, for the first half of the ride.
For the second half my stats got a bit worse, but were still solid. The 8 minute effort, for comparison's sake, now had an avg HR of 141 bpm (max of 149, but it was mostly in the 142-43 range) for 239 W. Perceived exertion was up to 7.5 out of 10.
I'm really happy with these stats, and I hope my power meter is still accurate! I'm calibrating my SRM with the zero function, but I should do the weight hanging again soon just to make sure it's correct.
Monday, June 14, 2010
Uncomfortably Numb -- A Big Sky Duathlon Race Report
June 11
Today's schedule called for a 1:15 run, all easy. I misread the schedule before going to sleep the night before and awoke thinking I had a 45 minute run. I didn't have time to do 1:15 in the morning, so I did 50 min in the morning and another 30 in the evening.
June 12
(Yes, I picked this photo for the quad definition. At least I admit it.)
Big Sky Duathlon: I prefer to overdress for cold weather, and I'm usually about the warmest dressed person in any race I enter. For whatever reason, I didn't bring my normal suitcase of clothing to this race, so I was stuck wearing a tri singlet with a short sleeve base layer underneath and a pair of shorts. Well, it turned out to be 45 degrees and raining for the race.
The run was interested because it included a 1/4 to 1/2 mile section on a dirt road that had become slick with mud following a day of rain. I had to run in the grass and slipped several times. I'm surprised my time is as fast as it was given the poor running surface, though maybe the organizers mis-measured the run distance.
While I was fine temperature-wise during the first run, I froze on the bike and could not get going. First my hands went numb, then my arms, and finally my feet. I came into T2 and had a slow transition because it took me a while to get my helmet undone and my shoes on due to barely functioning hands. The first mile of the second run was tough, too, but once I warmed up I felt better.
Stats:
5:44/mile for the first run (14:19 ... a bit under 3 miles)
24.8 mph (off a not so great 240 W average power ... 37:27 for 15 miles)
6:11/mile for the second run (15:25 ... I should have pushed myself harder here)
9th overall out of 200 or so
Today's schedule called for a 1:15 run, all easy. I misread the schedule before going to sleep the night before and awoke thinking I had a 45 minute run. I didn't have time to do 1:15 in the morning, so I did 50 min in the morning and another 30 in the evening.
June 12
(Yes, I picked this photo for the quad definition. At least I admit it.)
Big Sky Duathlon: I prefer to overdress for cold weather, and I'm usually about the warmest dressed person in any race I enter. For whatever reason, I didn't bring my normal suitcase of clothing to this race, so I was stuck wearing a tri singlet with a short sleeve base layer underneath and a pair of shorts. Well, it turned out to be 45 degrees and raining for the race.
The run was interested because it included a 1/4 to 1/2 mile section on a dirt road that had become slick with mud following a day of rain. I had to run in the grass and slipped several times. I'm surprised my time is as fast as it was given the poor running surface, though maybe the organizers mis-measured the run distance.
While I was fine temperature-wise during the first run, I froze on the bike and could not get going. First my hands went numb, then my arms, and finally my feet. I came into T2 and had a slow transition because it took me a while to get my helmet undone and my shoes on due to barely functioning hands. The first mile of the second run was tough, too, but once I warmed up I felt better.
Stats:
5:44/mile for the first run (14:19 ... a bit under 3 miles)
24.8 mph (off a not so great 240 W average power ... 37:27 for 15 miles)
6:11/mile for the second run (15:25 ... I should have pushed myself harder here)
9th overall out of 200 or so
Thursday, June 10, 2010
Good and Bad
June 10 -- The Bad
Today's plan called for a swim and, if I could fit it in, I'd also do an hour or so trainer ride with 30 minutes of intervals at 250 W. I wanted to do the ride since I haven't been on the bike in a few days.
The swim looked tough: w/u, a quick golf set, 1000m TT, 10 x 100m all out, and 10 x 50m all out. I got in the water and felt awful. I was off balance and I couldn't pull catch any water. I did the golf sets and my scores were pathetic. E.G.: 49 seconds for a 50m, plus 22 strokes on the way down and 24 on the way back! I'm pretty sure that's an all-time worst for me! I bailed on the planned workout because my motivation to push myself for the 1000TT was gone. I was very discouraged. My stroke felt all messed up and I didn't think my effort would be representative of my ability. Instead, I did a bunch of 200s focusing on body position on odds and catch/pull on evens. Even going easy I felt bad. I realized that to make the stroke corrections that I need to make I need to be in the pool almost every day.
A quick backstory: I'm switching pools because DU is closing for two months starting in July. I'm going to be very busy for the next four weeks, so switching to a closer pool would also be nice. I checked out one nearby place that has an indoor and outdoor pool, but the indoor pool is only 20m. Also, that club's price structure strongly discourages month-by-month memberships, so I'd have to join for a year and spend my winter in a hotel sized pool.
Being not thrilled at the idea of swimming in the 20m pool all winter, I did today's swim in another pool that I was considering joining. However, after today's horrible and realization that swimming frequency is going to be important for me, I'm joining the nearby gym tomorrow and I'll suffer the winter in the tiny pool.
By the time I got home it was 9pm and I didn't do the ride either. Bad training days happen, and I'll just come back tomorrow and get the work done.
June 9 -- The Good
Starting with the good, on Wed. I did a 2 hour run. If I felt good, I was allowed to do some alactic sprints (4 x 8 seconds all out with plenty of recovery between) and some time at 155 bpm. I spent the first hour building to 150 bpm, and I felt great so I did the sprints. I also threw in 3 x 12 jump-ups, and then cranked out 45 minutes at 155-160 bpm before a cool-down. Even I the end I was feeling good.
June 8
4100y swim. Not too bad.
Today's plan called for a swim and, if I could fit it in, I'd also do an hour or so trainer ride with 30 minutes of intervals at 250 W. I wanted to do the ride since I haven't been on the bike in a few days.
The swim looked tough: w/u, a quick golf set, 1000m TT, 10 x 100m all out, and 10 x 50m all out. I got in the water and felt awful. I was off balance and I couldn't pull catch any water. I did the golf sets and my scores were pathetic. E.G.: 49 seconds for a 50m, plus 22 strokes on the way down and 24 on the way back! I'm pretty sure that's an all-time worst for me! I bailed on the planned workout because my motivation to push myself for the 1000TT was gone. I was very discouraged. My stroke felt all messed up and I didn't think my effort would be representative of my ability. Instead, I did a bunch of 200s focusing on body position on odds and catch/pull on evens. Even going easy I felt bad. I realized that to make the stroke corrections that I need to make I need to be in the pool almost every day.
A quick backstory: I'm switching pools because DU is closing for two months starting in July. I'm going to be very busy for the next four weeks, so switching to a closer pool would also be nice. I checked out one nearby place that has an indoor and outdoor pool, but the indoor pool is only 20m. Also, that club's price structure strongly discourages month-by-month memberships, so I'd have to join for a year and spend my winter in a hotel sized pool.
Being not thrilled at the idea of swimming in the 20m pool all winter, I did today's swim in another pool that I was considering joining. However, after today's horrible and realization that swimming frequency is going to be important for me, I'm joining the nearby gym tomorrow and I'll suffer the winter in the tiny pool.
By the time I got home it was 9pm and I didn't do the ride either. Bad training days happen, and I'll just come back tomorrow and get the work done.
June 9 -- The Good
Starting with the good, on Wed. I did a 2 hour run. If I felt good, I was allowed to do some alactic sprints (4 x 8 seconds all out with plenty of recovery between) and some time at 155 bpm. I spent the first hour building to 150 bpm, and I felt great so I did the sprints. I also threw in 3 x 12 jump-ups, and then cranked out 45 minutes at 155-160 bpm before a cool-down. Even I the end I was feeling good.
June 8
4100y swim. Not too bad.
Monday, June 7, 2010
Tough, moderately long ride
First up, any suggestions for breakfast that can easily be eaten in a car? I'm thinking maybe granola (Whole Foods' best kind, or homemade when Stacey has the time to make it for me...she makes the best granola!) in whole-fat plain yogurt. I want a fair number of calories to hold me over for 5 hours or so, and convenience may outweigh nutritiousness for the next few weeks.
June 6
(1) 4:40 ride. Out of Boulder on Hwy 36, left on Lefthand Canyon up to Ward (17 miles or so of climbing), back down to Hwy 36, another 17 miles of climbing back to Ward, and back to Boulder via Lee Hill. The temperature was pretty warm, 85-89 degrees on my CPU. In graphic form:
I road the climbs at IM intensity based on perceived exertion. The first time up I didn't look at HR or power. My legs weren't feeling great following the prior day's two hour track run, but I made it up at an average of 225 W. HR didn't record properly the first time up, and cadence averaged 80 rpm. Climbing in the aero position uses slightly different muscles, and that resulted in a bit of abnormal muscular fatigue.
The second time up was a bit tougher and felt more like the end of an IM ride where I just hang on and keep riding. I wasn't hurting bad, but I wasn't fresh. It was nice to have someone about my speed to ride with. I stopped to grab some bananas from Chuckie, and Angela went on by. For once I had a rabbit to chase, which is nice when tiredness is setting in. I lost a few watts on the second climb, averaging 221 W. Cadence was 79 rpm and HR averaged 153 bpm.
(2) 30 minute transition jog. HR was high relative to pace, and perhaps I was dehydrated. Staying hydrating will prove challenging in Colorado's warm and sunny weather. I may need to add a third cage to my bike.
June 7
(1) One hour run, all easy and all by feel. I felt weak at the start and great by the end.
June 6
(1) 4:40 ride. Out of Boulder on Hwy 36, left on Lefthand Canyon up to Ward (17 miles or so of climbing), back down to Hwy 36, another 17 miles of climbing back to Ward, and back to Boulder via Lee Hill. The temperature was pretty warm, 85-89 degrees on my CPU. In graphic form:
I road the climbs at IM intensity based on perceived exertion. The first time up I didn't look at HR or power. My legs weren't feeling great following the prior day's two hour track run, but I made it up at an average of 225 W. HR didn't record properly the first time up, and cadence averaged 80 rpm. Climbing in the aero position uses slightly different muscles, and that resulted in a bit of abnormal muscular fatigue.
The second time up was a bit tougher and felt more like the end of an IM ride where I just hang on and keep riding. I wasn't hurting bad, but I wasn't fresh. It was nice to have someone about my speed to ride with. I stopped to grab some bananas from Chuckie, and Angela went on by. For once I had a rabbit to chase, which is nice when tiredness is setting in. I lost a few watts on the second climb, averaging 221 W. Cadence was 79 rpm and HR averaged 153 bpm.
(2) 30 minute transition jog. HR was high relative to pace, and perhaps I was dehydrated. Staying hydrating will prove challenging in Colorado's warm and sunny weather. I may need to add a third cage to my bike.
June 7
(1) One hour run, all easy and all by feel. I felt weak at the start and great by the end.
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