Back from Business!

I went into this trip planning for a full 5 days worth of recovery...man it felt weird! I did a moderate spin for an hour on Sunday, Monday and Tuesday to stay loose.

Recovery and Travel Day

Travel to San Diego for Business

Nutrition:
400kcal grape nuts and banana
200kcal coffee and creamer
750kcal salad with chicken and veggies
250kcal candy bar
1000kcal chips and enchiladas
300kcal beer

2900kcal total

Energy balance positive +900kcal

Training Day

Moderate 2 hour spin indoor on trainer, then headed over to Trailhead Cycle and Fitness for Coach Troy's Suffer o Rama Spinnervals tape with the crew followed by 1 hour light.
4 hours total today.

Legs are getting pretty toasty and I am ready for several light recovery days on my business trip to San Diego.

Strength Training Day

15 minute warm up on Elliptical machine

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
4x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with 2lb medicine ball pass
3x30 sec. Plank
-500kcal

Nutrition:
400kcal grapenuts and dried fruit
200kcal coffee and creamer
500kcal ham and cheese wrap sandwich
500kcal coleslaw and pasta salad
300kcal cookies
400kcal grapenuts and dried fruit
300kcal beef brisket
300kcal potatoes
+2900kcal

Energy Balance: Positive +400kcal
+2900kcal intake
-2500kcal expenditure (2000base+500exercise)

Training Day

Exercise:

4 hours on the trainer...watched Mr. & Mrs. Smith and Pirates of the Carribean back to back. I think Blockbuster and I are gonna get really close this winter.

Moderate intensity with progressing intensity and duration tempo intervals. Avg HR 134. Max HR 175. Below Zone 1, 32min. Zone 1, 2hours 1 min. Zone 2, 1 hour 7min. Zone 3, 26min. Above Zone 3, 1 minute. -3200kcal

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
800kcal Naan and hummus
200kcal Mac and cheese
200kcal Ham
250kcal Pizza
150kcal eggs
300kcal gatorade
400kcal peanut butter and jelly sandwich
500kcal grapenuts and banana
300kcal chicken
200kcal pudding
+3900kcal

Energy Balance: Negative -1300kcal
+3900 intake
-5200 expenditure (2000base+3200exercise)

Strength Training Day

Exercise:

15 minute warm up on Elliptical machine

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with 2lb medicine ball pass
3x30 sec. Plank
-500kcal

45 minute light recovery spin on trainer. Avg HR 106. Max HR 116. Below Zone 1, 45 min. -450kcal

Nutrition:
400kcal grape nuts and banana
200kcal coffee and creamer
500kcal Asian Chicken salad
250kcal chick peas, beets and olives
120kcal chocolate
100kcal mac and cheese
300kcal split pea soup (in the pot 1 day old)
250kcal bread
400kcal pizza
Total 2520kcal

Energy Balance: Negative -430kcal
intake +2520
expenditure -2950 (2000base + 950 exercise)

Training Day

Exercise:
1.5 hour light indoor spin. Avg HR 121. Max HR 142. Below zone 1, 25min. Zone1, 57min. Zone 2, 10min. - 1100kcal

1 hour outdoor bike sled pull. Thanks for the idea Neil! This was like trolling for kids around the neighborhood. I took Chrissy out on a couple of laps and suddenly the kids were lining up for rides. The neighborhood kids are accustomed to joining in on the wacky stuff I do! :-) I pulled two kids at a time...I tried three but there was too much inertia! -800kcal

1 hour light indoor spin. Avg HR 115. Max HR 132. Below Zone 1, 22min. Zone 1, 40 min. -675kcal.

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
400kcal waffles
550kcal french fries
220kcal taco
670kcal rice bean and chicken burrito
150kcal 1/2 cheeseburger
150kcal 7up
150kcal cranberry juice
300kcal split pea soup
300kcal chicken
200kcal ice cream
Total: 3690

Energy Balance: Negative -860kcal
intake +3690
expenditure - 4550 (2000 base + 2350 exercise)

Training Day

Exericse:

1 hour skate ski at Elm Creek. Eeesh...today i felt like i was working twice as hard and going half as fast...Avg HR 146. Max HR 176. Below zone 1, 7min. zone 1, 8min. zone 2, 18min. zone 3, 22min. above zone 3, 3 min. -950kcal.

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with 2lb medicine ball pass
3x30 sec. Plank
-500kcal

Nutrition:
150kcal juice
100kcal banana
100kcal peanut butter
200kcal coffee and creamer
400kcal grape nuts and banana
400kcal roast beef sandwich
300kcal eggs and hashbrowns
350kcal Naan and hummus
600kcal cereal and milk
350kcal chicken
300kcal chocolate covered chex mix
+3250kcal
Energy Balance: Neutral -200kcal
intake:3250
expenditure:3450

Recovery Day

Just work and eating today! :-)

Training Day

Exercise: Pretty well spent after today!

1.75 hour indoor spin on trainer. Avg HR 123. Max HR 144. Below Zone 1, 14min. Zone 1 80min. Zone 2, 12min. -1300kcal

2 hour indoor spin with multiple hard, 2min tempo intervals at ventilatory threshold (172bpm). Avg HR 136. Max HR 173. Below Zone 1, 15min. Zone 1, 47min. Zone 2, 36min. Zone 3, 26min. -1800kcal.

Nutrition:
400kcal grape nuts and banana
200kcal coffee and creamer
500kcal Asian Chicken salad with veggies
250kcal Peas, chickpeas and beets
300kcal Candy bar
800kcal 2 peanut butter and jelly sandwiches
100kcal gatorade
1000kcal fish and chips
+3550

Energy Balance: Negative -1550
intake +3550
expenditure -5100 (2000base+3100 exercise)

Strength Training Day

15 minute cycle warm up

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with 2lb medicine ball pass
3x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and banana
200kcal Coffee and creamer
500kcal Asian Chicken Salad with veggies
250kcal Peas, chickpeas and beets
50kcal Hot chocolate
300kcal Candy Bar
400kcal Grape nuts and banana
100kcal Mac and cheese
300kcal Potstickers
+2500 Total

Energy Balance: Neutral
Intake 2500
Expenditure 2500

Training Day

Exercise: 3 a day today!

1.5 hour light spin in the morning. Couldn't find my HR strap but spent about 45min Below Zone1 and 45 min in Zone 1. -1000kcal

1.5 hour moderate spin with long tempo intervals. Avg HR 129. Max HR 167. Below Zone 1, 12 min. Zone 1, 45 min. Zone 2, 33 min. Zone 3, 4 min. -1200kcal

1 hour moderate spin at Trailhead with longer tempo intervals. Avg HR 142. Max HR 171. Below Zone 1, 7min. Zone 1, 12min. Zone 2, 30min. Zone 3, 19min. -1000kcal

Total 4 hours & -3200kcal

Nutrition:
400kcal Grape nuts bananas and peaches
200kcal Coffee and creamer
500kcal Asian Chicken salad with veggies
250kcal Beets and chickpeas
400kcal Peanut butter and jelly sandwich
100kcal Oatmeal
400kcal Peanut butter and jelly sandwich
100kcal Gatorade
750kcal Bean, rice and beef burritos
+3100kcal

Energy Balance: Negative -2100kcal
Intake: 3100kcal
Expenditure: 5200kcal (2000 base + 3200 exercise)

Strength Training Day

15 minute Eliptical machine warm up

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and dried fruit
200kcal Coffee and creamer
500kcal Rice, Chicken and cheese hot dish
400kcal Potstickers
500kcal Mac and cheese
200kcal Popcorn
500kcal Cookies
500kcal Spaghetti and meatballs
+3200kcal

Energy Balance: positive +700
Expenditure: -2500kcal
Intake: +3200kcal

Training Day

Exercise:

3 hour, 318 Cafe ride with Jim, Chad and Patrick. Cold but tolerable temps. Felt great on this moderate intensity ride. Avg HR 139. Max HR 186. Below Zone 1, 6 minutes. Zone 1, 25 minutes. Zone 2, 93 minutes. Zone 3, 60 minutes. Above Zone 3, 3 minutes (thanks Chad).

Nutrition:
400kcal Grape nuts and banana
150kcal Coffee and creamer
500kcal Cherry, Mango and Maple cobbler (Birchwood cafe...yum!)
800kcal Scrambled egg sandwich with sausage (318 cafe...end of ride nirvana)
50kcal Salad greens
480kcal cookies
800kcal Chicken, rice and cheese hotdish
50kcal Brocolli
100kcal Orange and Kiwi
100kcal Grapefruit
100kcal Orange juice
300kcal Cereal
500kcal more Chicken, rice and cheese hotdish
4030kcal total

Energy Balance: Negative - 1185
Intake 4030kcal
Expenditure -5215kcal (2000 base + 3215 exercise)

Recovery Day

A rare weekend recovery day! I'll take it!

Strength Training Day

15 minute Eliptical machine warm up

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and banana
200kcal coffee and creamer
500kcal Asian chicken salad (noodles, cabbage, snow peas, water chestnuts, mandarin oranges, red peppers with oil and teriyaki dressing)
250kcal Green peas, chickpeas and beets
50kcal Hot chocolate
100kcal Oatmeal
100kcal Matzo ball soup
400kcal Grilled cheese sandwich

Energy Balance Negative -500
Intake: 2000
Expenditure 2500 (2000 base + 500 exercise)

Training Day

Exercise:

1.5 hours light indoor spin. Avg HR 118. Max HR 140. Below Zone 1, 19min. Zone 1, 62 min. Zone 2, 2 min. -950kcal

1.5 hours light to moderate indoor spin. Avg HR 124. Max HR 154. Below Zone 1, 11min. Zone 1, 65 min. Zone 2, 15 min. -1120kcal.

Feeling much better again but still keeping it light to prevent overtraining.

Nutrition:

400kcal Grape nuts and banana
200kcal Coffee and creamer
500kcal Asian chicken salad(mand org, red peppers, water chestnuts, snowpeas, noodles, cabbage with oil and terriaki dressing)
250kcal Peas, chickpeas and beets
50kcal Hot chocolate
250kcal potatos
500kcal bread and butter
600kcal spagetti and sauce
450kcal culver's frozen custard, mmmm...

Energy balance: Negative -775
Expenditure = 4075kcal
Intake = 3300kcal

Strength Training Day

15 minute Eliptical machine warm up

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and banana
200kcal coffee and creamer
500kcal Asian chicken salad (noodles, cabbage, snow peas, water chestnuts, mandarin oranges, red peppers with oil and teriyaki dressing)
250kcal Green peas, chickpeas and beets
500kcal Rice and chicken/veggie stir fry

Energy Balance Negative -650 (10 pounds to go to hit race weight)
Intake: 1850
Expenditure 2500 (2000 base + 500 exercise)

Training Day

Exercise:
1.5 hours bike on trainer light. -850kcal. Avg HR 109.

1.25 hour light spin class at Trailhead. -750 kcal. Avg HR 118.

Slept horribly last night, high resting HR and tired. Gotta watch overtraining since I don't think I'm getting a cold. I still must be recovering from Sunday's hard 4 hour 318 ride.

Nutrition:

400kcal Grape nuts and banana
200 kcal Coffee and creamer
500 kcal Asian chicken salad
250 kcal green peas, chick peas and beets
250kcal left over rice and bean burrito (mmm...Pancheros)
500kcal Potato soup
400kcal Grape nuts and banana

Energy Balance: Negative (-1150)
Expenditure - 3650 (2000 base, 1650 exercise)
Intake +2500

Strength Training Day

15 minute moderate warm up on the elliptical machine.

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (light)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:
Grape nuts and dried fruit 400kcal
Deli sandwich 400kcal
Coffee and creamer 100kcal
Hot chocolate 100kcal
Clif bar 250kcal
Chips and salsa 200kcal
Banana 100kcal
Breadsticks, sauce and butter 800kcal

Energy balance: Negative -150kcal
Expenditure 2500kcal (2000 base + 500 exercise)
Intake 2350kcal

Training Day

1 hour light to moderate ride outside. -800kcal
3 hour 318 group training ride with Skibby, Chris, Chad and Jim. Moderate to hard with long tempo intervals. Avg HR 155. Max HR 185. Below Zone 1, 10min. Zone 1, 20 min. Zone 2, 60 min. Zone 3, 70 min. Above Zone 3, 20 minutes. -2700 kcal.

Hard Day, cold and windy! Totally spent.

Nutrition:

350kcal Cereal
350kcal Coffee and creamer
500kcal Cookies
500kcal Carmel pecan roll
600kcal Egg and sausage sandwich
300kcal Steak and potato
400kcal Juice
200kcal Pasta
800kcal Cereal and milk
250kcal Ham and beef
150kcal Gatorade

Energy Balance: Negative (-1100)
Expenditure - 5500 (2000 base, 3500 exercise)
Intake +4400

Training Day

Exercise:

2 hour bike outdoors on snowmobile trails in Elm Creek. Moderate intensity with some hard efforts. Avg HR 135. Max HR 173. Below Zone 1, 7 min. Zone 1, 46 min. Zone 2, 54 min, Zone 3, 11min. -1609kcal.
2 hours bike on traininer Spinnervals #3 with heavy interval work followed by 1 hour light to moderate spin. Avg HR 139. Max HR 176. Below Zone 1, 1 min. Zone 1, 61 min. Zone 2, 33 min. Zone 3, 28 min. -1815 kcal.

Strength Training:

3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (light)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
5 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:

Grape nuts and dried fruit 400kcal
Coffee and creamer 200kcal
Asian chicken salad 500kcal
Peas, Chick peas and beets 250kcal
Egg salad sandwich 350 kcal
Turkey sandwich 250kcal
French Fries 350kcal
Donuts 750kcal
Grape juice 170 kcal
Grape nuts and dried fruit 400kcal

Energy Balance: Negative -2322kcal
Expenditure -5942 kcal (2000 base and 3924 exercise)
Intake: 3620 kcal

Recovery Day

Recovery Day

Nutrition:

Grape Nuts with dried strawberries, pineapple and bananas 400 kcal
Coffee and creamer 200kcal
Ham and cheese wrap with chips and a cookie 850kcal
Cheese and crackers 300kcal
Chicken 200kcal
Brussel Sprouts and butter 150kcal
Grape Nuts with dried strawberries, pinapple and bananas 400kcal

Training Day

Exercise:
Bike on Trainer. 1 hour light to moderate steady state. Avg HR 133. Max HR 151. Below Zone 1, 7 min. Zone 1, 19 min. Zone 2, 40 min. -850 kcal.

Spin Bike 1.5 hours. Moderate to Heavy with tempo intervals. Avg HR 146. Max HR 173. Below Zone 1, 3 min. Zone 1, 14 min. Zone 2, 56 min. Zone 3, 25 min. -1517 kcal.

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (light)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
5 Leg lift with resistance ball pass
2x30 sec. Plank

Nutrition:
Grape nuts and dried fruit 400kcal
Asian chicken salad 500kcal
Peas, Chick peas and beets 250kcal
Hot chocolate 50 kcal
Turkey sandwich 250 kcal
Pizza 750 kcal
Cookies 450 kcal
Cereal and milk 400 kcal