Long recovery ride

Flirting with overtraining or springtime allergies, I don't know but felt that "ugh".

3 hour easy training ride with the LSC group out of trailhead. No sprints, no hard hills, just a fun spin!

Avg HR 126. Max HR 174

Below Zone 1: 58 min
Zone 1: 1 hour 6 min
Zone 2: 50 min
Zone 3: 9 min

2400kcals burned

Easy spin around the park

Routine service on the van had me riding back from work.

Later enjoyed a family ride in the park including my 5 year old "biker chick" on the tag along!

~1 hour of easy riding today was plenty after a weekend of heavy labor!

Afton fun!

Great ride today with a bunch of the LSC riders. Strong group that enjoyed pushing it the ENTIRE time!

4.5 hours with long pulls at tempo, hills and sprints. Avg HR 147. Max HR 182.

Below Zone 1: 33min
Zone 1: 1 hour 16 min
Zone 2: 1 hour 21 min
Zone 3: 1 hour 34 min
Above Zone 3: 14 min

Kcal -4600

Wed night Stone Arch Ride

Fast Stone Arch ride tonight with good pace line work, sprints and hills like high bridge, ohio and the back side of ramsey. Man I enjoy the hills in St. Paul!

2 hour ride...no HR monitor so no data

Tuesday Night Trailhead Backdoor Ride

Nice ride tonight with a big crew. Felt good pulling into a big headwind (I must be cracked). Good intensity/tempo work combined with a few nice city limit sign sprints

1 hour ride before shop ride

3 hours total. Avg HR 134 Max HR 190

Below Zone 1 35min
Zone 1 50min
Zone 2 60 min
Zone 3 33min
Above Zone 3 5 min
2500kcal

24 Hour RAAM Simulation

Ok...I am tired, but I felt good!

The 30 minute pulls that we did during our 24 hour RAAM simulation left me feeling good again even though my intensity was substantially higher than it was during the 24 hours of Bernie's Basement. I was running average heart rates up around 165 to 172. Very cool indeed!

I am tired though...but a different, sustainable kind of tired. After our simulation was done on Sunday, I didn't feel compelled to take a nap right away. I cleaned up the van, put some things away, then took a 45 minute nap and proceeded to do work and stuff around the house until bedtime.

Bill was our only crew member along with us for the first day and night. While it gave us the great perspective of the crew work, none of us got more than a couple hours of sleep. We were so thankful when Angie came to crew the next morning!

Training

2.5 hours with 5 minute VT tempo intervals x 5 indoor

Training

2.5 hour steady state ride after being off the past 3 days for Easter and travel to Boston

Training

4 hour ride today...2.5 hours inside with 5 minute VT intervals x 5 at (170 bpm) then outside for 1.5 hours with super prime repeats x 5.

Quick post

1 hour easy spin today

Brrrr, eh?

Today's chilly ride was more out of the January play book than April. 21 degrees had me reaching for the Amfib tights!

2.5 hour ride outside. Mostly steady state with a couple of short hard efforts.
avg HR 137. max HR 171.
Below Zone 1: 16min
Zone 1: 33min
Zone 2: 1 hour 20 min
Zone 3: 19 min
-2100kcal

Nutrition:
400kcal grapenuts, banana and strawberries
200kcal coffee
300kcal matzoball soup
800kcal burrito
200kcal Hammer gel and HEED
450kcal chicken strips
200kcal baked potato
100kcal beef
300kcal grapejuice
50kcal whipped cream straight from the can (thanks Nicky!)
total 3000kcal

Energy balance: negative -600
intake 3000
expenditure 3600 (1500base+2100exercise)

Lift and spin

1 hour easy spin. avg HR 115. Max HR 131 - 650kcal

Strength Training:
3x12 Squats at 60%RM
3x12 Good Mornings (95lbs)
3x20 Calf Raise 60%RM
3x12 Leg Extention 60%RM
3x12 Hamstring Curl 60%RM
1x12 Shoulder Raise 60%RM
1x12 Bench Press 60%RM
1x12 Row 60%RM
1x12 Lat Pull 60%RM
1x12 Shoulder Press 60%RM
3x12 Hanging Ab Curls
3x20 Crunches
2x12 Torso Twist
-250kcal

Ventilatory Threshold Intervals

Converting base to power is a hard and lung busting affair. Especially when the body is not accustomed to running pegged to redline for extended periods. Oof da!

VT intervals are run at the maximal effort possible without triggering runaway uncontrollable hyperventilation that occurs during a full out climb or sprint. I'll work on 5 minute intervals this week and work them up to 10 minute intervals over the next couple of weeks with 5 minute recovery.

Exericse:

3 hours with five, 5 minute VT intervals (HR at 170-173)
avg HR 135. max HR 173
Below Zone 1: 19minuts
Zone 1: 1 hour 12 minutes
Zone 2: 1 hour 7 minutes
Zone 3: 25 minutes
-2600kcal

Nutrition:
400kcal grapenuts
250kcal coffee
500kcal scone
250kcal beets, chickpeas and olives
200kcal bread
400kcal candy
900kcal Hammer Sustained Energy
200kcal Hammer Recoverite
400kcal grapenuts with strawberries and banana
300kcal chicken
100kcal potatoes
150kcal yogurt
50kcal grapes
4100kcal total

Energy balance: neutral
intake 4100kcal
expenditure 4100kcal (1500base+2600exercise)

The ol' lift and spin

There is something comforting about routine...

Training:

1 hour easy spin. avg HR 108. max HR 125. -600kcal

Strength Training:

3x12 Squats at 60%RM
3x12 Good Mornings (95lbs)
3x20 Calf Raise 60%RM
3x12 Leg Extention 60%RM
3x12 Hamstring Curl 60%RM
1x12 Shoulder Raise 60%RM
1x12 Bench Press 60%RM
1x12 Row 60%RM
1x12 Lat Pull 60%RM
1x12 Shoulder Press 60%RM
3x12 Hanging Ab Curls
3x20 Crunches
2x12 Torso Twist
-250kcal

Nutrition:
400kcal grapenuts
200kcal coffee and creamer
500kcal salad with chicken, veggies, chickpeas and beets
100kcal oatmeal
100kcal cookies
200kcal cake
750kcal pasta with meat and sauce
350kcal rolls
2600kcal total

Energy balance: positive +250kcal
intake 2600
expenditure: 2350 (1500base+250lift+600spin)

Loon State Training Camp

Man, what a great group of riders and what a wonderful place to ride!

Loon State Cyclists Racing Club runs a 4 day training camp in Whalen, MN with great roads and climbs in a glorious network of valleys and ridges.

I was able to spend Thursday and Friday riding with the group (25+). Friday was cold and rainy. We rolled in to Subway for lunch (which is a very cool site when 25 riders decend out of the weather). Huge thanks to everyone who worked to plan the camp and Jim Cullen for leading the rides and John Rotach for blessing us with his outstanding dinner preparations!

Thursday:
4 hours with hard tempo, max hill climbing intervals, and sprints. Avg HR 142. Max HR 192.
Below Zone 1, 23 minutes
Zone 1, 1 hour 4 minutes
Zone 2, 1 hour 34 minutes
Zone 3, 1 hour 6 minutes
Above Zone 3, 11 minutes
total kcal 3800

Friday:
3 hours with hard full out pulls, tempo hill efforts and a couple of sprints
Below Zone 1, 43 minutes
Zone 1, 45 minutes
Zone 2, 50 minutes
Zone 3, 40 minutes
Above Zone 3, 5 minutes
total kcal 2700kcal