Training Status??? (IV)
11-11-15, 09:14 PM
#2001
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90' of fasted Z2 this morning. Came home and ate all the eggs and bagels in the house.
11-11-15, 09:52 PM
#2004
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Nice break in the weather, so I took a little stroll through the hills out the back door. 70 miles and 7,200 feet of climbing with 300 TSS.
Even though it was in the high 50s, it felt really cold. I've made some genuine effort to lose excess fat (down to 182 from 195 this spring), but that insulation will be missed. It's gonna be a rough California winter.
Even though it was in the high 50s, it felt really cold. I've made some genuine effort to lose excess fat (down to 182 from 195 this spring), but that insulation will be missed. It's gonna be a rough California winter.
11-11-15, 10:16 PM
#2006
Senior Member
11-12-15, 05:32 AM
#2008
out walking the earth
Thread Starter
I need to tweak this a bit
COMPLEX 1 (4 ROUNDS)
Step-Up Convict - step up / lunge combo
Run Stance Squats (take a runners stance, stand and squat three times. Jump and spin on the fourth repeat on opposite side) - 3X per side
box jumps
single leg deadlift
tony's triangle - essentially an aerobics kinda move that targets the hip and glute
COMPLEX 2 (4 ROUNDS)
drop knee Squat
skaters
Box Jumps
Swiss ball leg curls
side plank
COMPLEX 3 (4 ROUNDS)
squat / deadlift / lunge (combo move holding dumb bells)
bulgarian split squat
box jumps
Rubber Band Walk. Forwards, Backwards, side to side.
plank
I'm finding so many lunges hurt my knees. I was doing walking lunges, but likewise knee pain. I can seem to handle some but at a certain point things go south. Obviously I want to avoid injury. I'd love another hamstring movement, and also find planks to be a drag mentally at the end. I can hold it too long, so perhaps some other stabilization movement. I guess I'm trying to rejigger that third complex, the other two being pretty solid.
I had also started doing kneeling box jumps, but damn nearly tore an ab muscle doing them. Thankfully it turned out not to be an injury, but it got my attention.
COMPLEX 1 (4 ROUNDS)
Step-Up Convict - step up / lunge combo
Run Stance Squats (take a runners stance, stand and squat three times. Jump and spin on the fourth repeat on opposite side) - 3X per side
box jumps
single leg deadlift
tony's triangle - essentially an aerobics kinda move that targets the hip and glute
COMPLEX 2 (4 ROUNDS)
drop knee Squat
skaters
Box Jumps
Swiss ball leg curls
side plank
COMPLEX 3 (4 ROUNDS)
squat / deadlift / lunge (combo move holding dumb bells)
bulgarian split squat
box jumps
Rubber Band Walk. Forwards, Backwards, side to side.
plank
I'm finding so many lunges hurt my knees. I was doing walking lunges, but likewise knee pain. I can seem to handle some but at a certain point things go south. Obviously I want to avoid injury. I'd love another hamstring movement, and also find planks to be a drag mentally at the end. I can hold it too long, so perhaps some other stabilization movement. I guess I'm trying to rejigger that third complex, the other two being pretty solid.
I had also started doing kneeling box jumps, but damn nearly tore an ab muscle doing them. Thankfully it turned out not to be an injury, but it got my attention.
Last edited by gsteinb; 11-12-15 at 08:08 AM.
11-12-15, 08:32 AM
#2011
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Going to start doing squats and deadlifts, need to gain some weight. I rode a lot last week due to nice weather and dropped a couple of pounds. Dropped to 150's, and I'm 6'2
11-12-15, 09:12 AM
#2012
Senior Member
2x20 @ 240w (92%) pre-breakfast. yesterday spent the day eating roasted chestnuts and drinking wine with my parents (a fall tradition in our culture)
11-12-15, 10:21 AM
#2013
Nonsense
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Easy indoor spin again today. Still kicking an annoying cold, sucks when the whole town gets sick at the same time, there's basically no way to avoid catching it.
11-12-15, 10:34 AM
#2014
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11-12-15, 10:35 AM
#2015
Senior Member
about 2.5 hours on the fg in the mist this AM. did some unstructured interval type things. not really sure why but was motivated, so why not? i think having an hrm is going to be really really good for me and prevent me from falling into the trap of "all tempo all the time" which I think i've been stuck in for like ever.
easy tomorrow, race saturday.
filed under: how you know you live in a small town.
easy tomorrow, race saturday.
filed under: how you know you live in a small town.
Last edited by mike868y; 11-12-15 at 10:48 AM.
11-12-15, 10:44 AM
#2016
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Dude this place feels like a small city to me! There's like 15k people here? The town I grew up in had something like 2500 spread out in the middle of the catskills
11-12-15, 11:36 AM
#2017
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I did a short climb yesterday impromptu on my recovery bike (and that power meter). Good news is the power after 10 minutes was only 2w different than from the hillclimb I did in the east bay which had the most similar profile (undulating, not steep).
Bad news is I'm still fat and the Old La Honda climb is Saturday. Chances for a PR about nil.
Bad news is I'm still fat and the Old La Honda climb is Saturday. Chances for a PR about nil.
11-12-15, 11:52 AM
#2018
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bad race on saturday and wet and cold weather means i'm rapidly losing motivation for this biking hard thing. i've decided i'm calling it quits on serious training after this saturday's hill climb and then just enjoying some base rides and tempos for the rest of the year. no more gains to be had this week, its all about tuning the muscle tension for a 16 minute effort (okay maybe 17...) this weekend.
did a 2.5hr ride where I tried to target a climb on the far side of the ridge which I kind of hate. legs didn't feel awesome, but that usually happens when im trying to peak - power is pretty much still there, my legs just always feel worse. improved my time by 2 minutes but threw away 30s by dropping my bottle and having to turn and go back to chase it as it rolled down the hill
. i guess that just means theres another easy PR waiting for me for next time
did a 2.5hr ride where I tried to target a climb on the far side of the ridge which I kind of hate. legs didn't feel awesome, but that usually happens when im trying to peak - power is pretty much still there, my legs just always feel worse. improved my time by 2 minutes but threw away 30s by dropping my bottle and having to turn and go back to chase it as it rolled down the hill
. i guess that just means theres another easy PR waiting for me for next time
11-12-15, 12:23 PM
#2019
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My goal is to show up at OLH looking like scheibo. I will not make it and we do not have the same mother.
Last edited by Hermes; 11-12-15 at 12:39 PM.
11-12-15, 12:25 PM
#2020
Senior Member
11-12-15, 12:26 PM
#2021
out walking the earth
Thread Starter
I rarely eat before I train in the morning. As long as I go less than 2 hours and am done by 9:30 (ideally 9:00) I don't need food that early.
11-12-15, 12:36 PM
#2022
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agree to this. I'd rather my body practice using the energy it has already digested rather than trying to digest while I am riding.
11-12-15, 12:37 PM
#2023
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failure #1 - failing to consult your coach!
11-12-15, 12:39 PM
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11-12-15, 12:40 PM
#2025
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good news. I would have told you not to sweat it and that "serious" training is completely overrated. What you want first and foremost is consistent training which means that if you need to dial back the hours/week for a bit to feel fresh, that's fine. I'd say keep some intensity but reduce volume of it. Cycling is a long-con and you have the fitness already, you just need adaptation to pedaling instead of striding.