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wow it has been a while. i quit logging here because i got so busy in my personal and work life, i was following a plan which is logged elsewhere, and i think i needed a break from this forum and all the drama in it. i miss my old buddies though! i figure i'll just write about the past couple days while it's fresh in my mind, just in case i need to look back at it sometime.

 

headed off to race saturday, pretty prepared, not obsessively so though. i was in kind of rough shape from a long period, stress, training on new geometry with my injury, and some other things, tired too. i had to go to a work retreat the day before so my diet was off too. asthma attack in the first few miles of the race. doc said no racing the next day. so i ran instead with lungs preloaded with inhaler. it was fine. then rode some miles in the freezing cold with some kids, again, fine. decided to flog myself at the gym on monday. trotted out a 9.30 mile, then did spin ups and standing drills for 50 minutes. hit weights for abs and upper body and did 2 sets one legged lunges 10#. topped it off with lats and tris. i think i'm gonna be ok. sore today though.

 

aha re-reading this reminded me to tuck my inhaler in my pocket for this ride i'm about to do.

 

also i am noticing my recovery times are seeming longer.

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i think i'm going to be on the regular here. i missed you guys too!

 

tuesday:

32 mile ride

started with completely dead legs, sore, opened them up riding in traffic that was like a wild west rodeo. it felt good to finally get them open.

wednesday:

commute

1 hour coached. had to hit the inhaler, and it made a noticeable difference. by the end i was ready for another interval. i have to keep my attention on my lungs, more oxygen = better performance. i can not forget that even though i can function just fine in most situations with reduced lung capacity, to be a competitor, i need my lungs at full capacity.

food-

2 muffins

diet 7 up

trail mix

salad greens, 2 veg burgers, 2 luna bars, a couple fake meat chunks

apple blueberry sauce

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thursday:

double commute, tried to get some sprints in.

friday:

commute

5 min tread walk

9:23 mile, cool down

50 minute trainer ride, chill

some upper body, but injury was incredibly painful again

food-

miso - ginger-water

coffee/soy

scone

bagel & pnut butter & celery

miso-ginger-water

trail mix bar

salad greens, 2.5 veg burgers

popcorn, 2 tangerines

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having the longest period of my life. feeling very depleted.

friday:

commute

i cant for the life of me remember what i did but i think it must have been hard.

i'm pretty sure i ran a mile on the treadmill

saturday:

25 mile ride

sunday:

1 hour trainer

time trial: sloooooow

monday:

commute, 2 hill sprints

slept most of the day and night

tuesday:

commute

9:08 treadmill mile

bench press

shoulder press

a chest/ab/tri circuit

45 minute ride in aero

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depends on the day. usually 6 miles.

 

friday:

was gonna practice some aero stuff but ended up hammering out to the flats which left my legs dead. spun back in the small ring with a couple cadence drills. took it easy. legs were achey by the end of the day.

i think i ate:

coffee

100 cals coffee oatmeal

1 scoop protein with an orange and i think 200 cals of popcorn

spinach, a potato, 2 veg patties, 2 luna bars

a whole thing of tempt which was softened to perfect softness <- carb load

possibly a diet 7up

 

saturday:

legs hurt. was ready to go though.

coffee

a very few walnuts and almonds

150 cals oatmeal w cinnamon and ginger

part of a gross larabar

3 cliff blocks

race

a couple walnuts and chocolate chips

a few bites of apple

a couple handfuls of chili lime chips

half a large poutine, it was the yummiest

some onion rings

a couple more chocolate chips and walnuts

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It was mind blowingly fun. The weather was so gorgeous, I actually wondered whether or not to wear knee warmers. Then I remembered, my knees never get overheated, so I wore them. It worked out!

 

Sunday:

4 mile run

started out at a decent pace, slowed down at the end. Was still recovering from the race.

Monday:

commute

10 min tread walk

9:03 min mile

1 hour spin 85-95 rpm, <125 watts

weights: upper body and core

Tuesday:

commute

45 min spin, 3 threshold intervals

1 hr core work, some bi/tri

Wednesday:

commute

1 hour spin coached

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mary, we need to talk!

 

thursday:

commute, hill sprints, commute

friday:

25ish mile ride

dinner -

spinach, tofu, pop chips, ice cream, luna bars

saturday:

coffee, oatmeal, larabar, almonds, 3 cliff blocks

trainer

race

apple

dinner-spinach, tofu, potato, ice cream, builderbar

sunday:

coffee, oatmeal, larabar, almonds, 3 cliff blocks

trainer

race

apple

some other food

burrito and pita chips for dinner

monday: very hungry

commute

1 hour trainer

tuesday:

commute, commute

1 hour spin, threshold work

whatever upper body i could get away with, injuries were killing me

wednesday:

commute, hill sprints

1 hour coached

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  • 2 weeks later...

thursday:

commute/hillsprints commute

friday:

commute

easy ride, ~25 miles

saturday:

race

sunday:

tried to ride ,got rained on, cut it at mile 18

swim - 15 mins fs, 6 bs, 9 fs

monday:

26 mile, rowena

tuesday:

commute

treadmill: 11 min walk, 2 min 6.5 5 min walk 2 min 6.5, 1 min walk, 8.57 mile

35 min recovery ride

whatever upper body i could manage

wednesday:

commute

thursday:

commute/hillsprints, commute

friday:

hike, decent elevation

saturday:

35 mile ride

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  • 2 weeks later...

sunday:

32 mile ride

monday:

commute

25 mile ride

tuesday:

commute

2 min tread walk, 2, 2 min 6.6/7 int

1 8:44 mile

45 minute trainer ride, standing int and spin ups

upper body/core

wednesday:

commute

coach ripped my legs off for an hour

thursday:

commute, commute, hill sprint

was gonna ride but fell asleep

friday:

commute

late night 25 mile ride, really wore me out

saturday:

rest day

sunday:

35 miles on low tires and rubbing brakes

monday:

commute

25 mile ride

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Yep, it's pretty hard.

 

Ok let's see how i did this week, it was kind of a rest week

 

Tuesday:

commute

15 minuteswalking, 15 minutes run, ten minute miles

Upper body, targeted lats, somehow got the rhomboids involved

Wednesday:

commute, commute

1 hour coached, mostly cadence drills

Thursday:

commute

i can not remember what else. it was a ride or something...

Friday:

took 3 naps

25 mile ride

Saturday:

43 mile ride

Sunday:

30 mile ride

this was an accident. we initially set out to do a short ride in the small ring, but we found a new route, which was fun.

Monday:

race

it was short, and i did alright, not great. i didnt warm up right, i didnt prepare my bike for it, and i just did not have it in me to put a hardcore hurtin on. notes: 60 degrees, overcast/sunbreaks, lazer helmet, arm warmers, knee warmers, old champsys jersey and this year's bibs was perfect temp control and would have been fine if the rain came back. wasn't even spent at all at the end. i feel like i kind of cheated myself out of something but it was a great experience to be on that course for that race.

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  • 1 month later...

time to write about what's been going on, so i can reference this in the future.

 

got my ass beat down hard in a race a few weeks ago, well not that hard, it was mostly a strategy thing, but i think i should have been able to time trial myself onto the podium. anyways, it shook me, i never lost that bad before, and along with all this other fallout from my injuries, i lost my whatever mojo i had left after getting hurt. so of course i decided to train way harder, and stopped recovering well apparently. it got to the point where my legs were always always hurting and depleted, unless i was pedaling when i got some relief, and even then all i could feel was burn. i kept putting off rest days. finally talked to a friend about my issues and figured out a plan. no hot showers, only cold. regular icing and ice baths. adequate electrolytes. foam rollering. lots of protein, way more than i think i need. and today i am off the bike, for the second day this week. ran 4 miles and gonna swim a little later. next week im back on the plan. i do have to say, those 45/15 intervals are amazing at training slow twitch muscles, i can feel my blood shifting around when i do em. and i am doing better climbing and descending. life is great and i want a unicycle. had to stop training upper body, so i could heal more, i can't wait to get back to it. hopefully soon.

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  • 1 month later...

Ha! Nor rhabdo, Rob! I just needed to do a few days of hot and cold.

 

Swam last night for the first time in a long time, because I just could not run or bike one more day. I trained pretty hard for a really challenging race, it was going well, but then I think I overtrained. My taper into leg openers, oooh, that sounds special, turned into something else. Well, lesson learned!

 

Having fun, looking forward to getting back into the gym as the daylight gets shorter and the weather sets in. Hopefully my injuries will be more healed and ready to go!

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  • 3 weeks later...

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