Well, got back in town on Saturday afternoon after a long week of altitude training, too late to get out on the bike. So, Sunday morning I awoke with a sore neck, a bit of too much wine head and an eagerness to test myself on the Airport ride. The ride started out mellow for the first 10 minutes, then TT1 (mainly Phil) decides to tkae a dig at the front and it's a quick 30 second sprint. I am staying in the top 10 of these hundred odd riders so I am getting a bit of wind. So thirty minutes in, we stop at the nature break, you can see several people going up the road to get a head start of what we all know is soon to come.
We head off, I see Phil and a teammate come by and start picking off singles off the front. Well, I think, I want some of that so I bridge and a few seconds later, Phil puts the hammer down! There are four of us and I am sitting on, heart rate going up as he pushes the first hill and all of the suden we are going by little groups like they are standing still. Phi comes off the front, we slow just slightly and the main closes it upas we approach another climb. Hmm this is hard but I am staying seated as several around me are out of the saddle up these climbs. We start the climb up to the first KOM/sprint, I don't contest it as we have a longgggggg way left to go. Around the corner to the next sprint and I am near the front but again don't contest it, I think I could have but I would have been done for the day. At the split< I am feeling pretty good and fairly confident as we start the hilly section. Through the hills I am hurting but recovering, till we get to the KOM and oh does that hurt (later found out average for that hilly section to include a wait at two stop lights, plus slow to a crawl for two railroady tracks was 24 mph). After the KOM I think okay, I am hurt bad but still here, just stay on!
We make the last climb onto HWy 29 and oh man they are whipping it up! The Garmin says 32 mph and stays there! How in the world are these guys working through on the front? I am just trying to survive! (average for the next 15 miles 29.3 mph). Oh thank god we are slowing down a bit as the last 10 miles is a sedate 24.5 mph. 70 miles in 2 hours and 29 minutes! I get to the car and am whipped but I made it. Woke up this morning slightly leg tired, lower back sore and trying to psych myself into getting on the bike for a couple of hours. I have to keep telling myself that riding with these guys (several pros, 1's 2's and 3's) learning from them, covering the digs of guys like Phil should be giving me confidence that I am getting faster. My numbers sayy I am, I guess we'll see in two weeks. I have a final training block this week from now till Wednesday evening when I head to Nigeria, back on Saturday. Thinking about heading to Albany this weekend to race, not sure if I want that far of a drive after just getting off a long plane ride. Anybody doing that race?
Monday, February 28, 2011
Monday, February 14, 2011
The End Result
So, Saturday I showed up for the LBS ride, it was cold, around 28 degrees, only one other guys showed up so I waved goodbye and got back in the bed. Around noon, I got out and did 40, not hard but not easy, probably all wrong heart rate wise and I did keep telling myself to slow down but waht ya gonna do?
Sunday I am at the Airport ride, we roll and I am feeling good, my legs are a little tired and actually a little sore but I feel good, about five miles into it, I have moved forward, catching the wind at around 25mph when lo and behold, I have a mechanical. I am frustrated and head home. Fix the bike with a little ingenuity (I hope it's fixed) but while I was waiting for my repair to dry, I could not get on the bike.
So today, I decided to open up the throttle and test myself. End result, 19.8 mph for 25 miles, 1200 feet of climbing, windy (big head wind on the way back in), warm-up time, stop signs included, yes I threw up a little bit from the effort. The funny thing is I did not push the hills really at all until I turned into the wind, then I had to push everything just to keep moving forward. The garmin graph shows peaks and valleys with my heart rate until I got into the wind, then just goes high and stays there. I attribute this to alot of hard work and to Optygen, this stuff does let you work harder longer. I did not blow up, did'nt even come close, was it hard, yes, very hard ride but I had more in the tank Two more days of riding, one plyometric work out left till I go to Milan Italy on Wednesday, kinda psyched about that trip. Now, who's in for the Perry race? I already have a room booked at the Hampton and got two beds. Come on Bike Chain, represent!
Sunday I am at the Airport ride, we roll and I am feeling good, my legs are a little tired and actually a little sore but I feel good, about five miles into it, I have moved forward, catching the wind at around 25mph when lo and behold, I have a mechanical. I am frustrated and head home. Fix the bike with a little ingenuity (I hope it's fixed) but while I was waiting for my repair to dry, I could not get on the bike.
So today, I decided to open up the throttle and test myself. End result, 19.8 mph for 25 miles, 1200 feet of climbing, windy (big head wind on the way back in), warm-up time, stop signs included, yes I threw up a little bit from the effort. The funny thing is I did not push the hills really at all until I turned into the wind, then I had to push everything just to keep moving forward. The garmin graph shows peaks and valleys with my heart rate until I got into the wind, then just goes high and stays there. I attribute this to alot of hard work and to Optygen, this stuff does let you work harder longer. I did not blow up, did'nt even come close, was it hard, yes, very hard ride but I had more in the tank Two more days of riding, one plyometric work out left till I go to Milan Italy on Wednesday, kinda psyched about that trip. Now, who's in for the Perry race? I already have a room booked at the Hampton and got two beds. Come on Bike Chain, represent!
Friday, February 11, 2011
Self Doubts and nervous
Well, I am freshly back from Germany, kinda tired and feeling lazy, I did get a good workout in while I was over there but also feel the legs still need recovery.
So, after last Sundays major bonk, I have had my mind full of doubts and really lacking in confidence in my abilities to keep up on the long ride with the Cat 1 and 2''s that are driving the front of the pack. On the way home i stopped by my LBS and after just that one ride with them two weeks ago, they recognized me and asked me if I was going to come out tomorrow morning AND gave me props by saying how strong I was. That helps a little.
So, the game plan is 40 tomorrow, not hard, well not too hard, come home, eat good food, rest, eat more good food before bed and then Sunday get back out there and prepare mentally to be so strong that on the final 20 miles which is flat but averages 28 to 29 mph, to be in the front and actually pull through or go with a break. That's the plan, look for the report as to what happens Sunday evening. ONly a month till the Perry race, come on guys!
So, after last Sundays major bonk, I have had my mind full of doubts and really lacking in confidence in my abilities to keep up on the long ride with the Cat 1 and 2''s that are driving the front of the pack. On the way home i stopped by my LBS and after just that one ride with them two weeks ago, they recognized me and asked me if I was going to come out tomorrow morning AND gave me props by saying how strong I was. That helps a little.
So, the game plan is 40 tomorrow, not hard, well not too hard, come home, eat good food, rest, eat more good food before bed and then Sunday get back out there and prepare mentally to be so strong that on the final 20 miles which is flat but averages 28 to 29 mph, to be in the front and actually pull through or go with a break. That's the plan, look for the report as to what happens Sunday evening. ONly a month till the Perry race, come on guys!
Monday, February 7, 2011
The Bonk and thanks for the feedback
Since NO ONE commented on my last blog, I guess I am writing this so that I can go back and review it to see how I felt. Oh well, here goes.
So, I had work training all week long, lots of pt, shooting and fighting , plus the trainer two nights meant that Saturday, I awoke drained and somewhat sore. Got a call about meeting one yound dude at the LBS once the rain stopped, so at 5 till one we are pulling out and hear that two guys are heading out themselves from the BMX track which is about two miles away. So, I told the kid to hang on and did a 25 mph TT to meet up with those guys (not smart without a warmup) So we joined them and lo and behold, they are heading South into the hills. After the first two get your heart rate maxed out climbs (about 7 miles in) young dude and I had dropped the other two. So, we spect the remaining 33 miles waiting in between bouts of playing KOM. Needless to say hti swas a bit more than I desired. So, home, eat, rest , make dinner (Thai salad) and sleep.
Sunday morning arose, at start time it ws a blamy 33 degrees and a bit windy. The airport ride started out sedate, I did not mind, cause I was not feeling too good. the legs seemed sluggish and although I had a good breakfast, I was already feeling hungry. After the nature break, I moved way forward, like top 15 in this 100 rider group, up the first climb and I am at the sharp end of the stick, go through the turn into the sprint staight away. I am easily sitting in, working hard but easy enough, decide at the last minute to make the turn to go long and here where it goes bad. The average for the next 15 miles is 24.5, which does not sound bad excpet I started in the back, there were lots of turns (hence sprint back on) and lots of HILLS, I mean big HILLS, I am overheated (too many clothes), not drinking enough and have no food. At around 48 mile, the wheels come off, I slow to a miserable 14 mile per hour average and am looking for a stop and rob, wondering if they will take my watch as collateral. I have blown up before, as a matter of fact, I am kinda known for it. But never have I felt like that , just absolutely no energy, begging for someone to stop and put me in the back of their truck and gice me a ride, scouring the ground for Gu packet remanants maybe someone had left. The horror! Anyway, lesson learned. Today is a rest day, getting ready for work now. Does anybody read this?
So, I had work training all week long, lots of pt, shooting and fighting , plus the trainer two nights meant that Saturday, I awoke drained and somewhat sore. Got a call about meeting one yound dude at the LBS once the rain stopped, so at 5 till one we are pulling out and hear that two guys are heading out themselves from the BMX track which is about two miles away. So, I told the kid to hang on and did a 25 mph TT to meet up with those guys (not smart without a warmup) So we joined them and lo and behold, they are heading South into the hills. After the first two get your heart rate maxed out climbs (about 7 miles in) young dude and I had dropped the other two. So, we spect the remaining 33 miles waiting in between bouts of playing KOM. Needless to say hti swas a bit more than I desired. So, home, eat, rest , make dinner (Thai salad) and sleep.
Sunday morning arose, at start time it ws a blamy 33 degrees and a bit windy. The airport ride started out sedate, I did not mind, cause I was not feeling too good. the legs seemed sluggish and although I had a good breakfast, I was already feeling hungry. After the nature break, I moved way forward, like top 15 in this 100 rider group, up the first climb and I am at the sharp end of the stick, go through the turn into the sprint staight away. I am easily sitting in, working hard but easy enough, decide at the last minute to make the turn to go long and here where it goes bad. The average for the next 15 miles is 24.5, which does not sound bad excpet I started in the back, there were lots of turns (hence sprint back on) and lots of HILLS, I mean big HILLS, I am overheated (too many clothes), not drinking enough and have no food. At around 48 mile, the wheels come off, I slow to a miserable 14 mile per hour average and am looking for a stop and rob, wondering if they will take my watch as collateral. I have blown up before, as a matter of fact, I am kinda known for it. But never have I felt like that , just absolutely no energy, begging for someone to stop and put me in the back of their truck and gice me a ride, scouring the ground for Gu packet remanants maybe someone had left. The horror! Anyway, lesson learned. Today is a rest day, getting ready for work now. Does anybody read this?
Sunday, January 30, 2011
Weekend Ride Report
Well, something seems to be working, maybe the weight workouts, maybe the Optygen, maybe the lack of nicotine as I am now over a week clean. Before I get into the rides, Big Jim, you're strong and you know it, you have good skills in the pack, come to the Roubaix, I think you'll be pleased with your result and I think you will understand why I like it so much.
Okay, Saturdays ride, it was a cool 33 degrees at 8 am, it was a shop ride, but a hilly ride which I needed and the guys who worked there said they were going to take it easy, they pointed out a guy on a Scott Addict and said if anyone wants to go longer or fast he's the one to mark. So we started out sedate, small group of around 12 but what you gonna do. We cruised for about 15 minutes to the first hill and one guy was pulling at around 18 to 19 but seemed to be faltering up this hill so I Came around and said hop on as I put it to just over 20 up the remaining part of the hill, I satyed on the front for a few minutes and let Scott rider pull through, what? we were down to 4 riders at this point and decided to keep it rolling along, we take turns pulling through and again it seems who ever is one the front at the beginning of a climb falter so I would pull through, 15 miles in and I note we had dropped another rider so I asked Scott dude if we should sit up to let the guy back on and he said sure. Once the guy got back on I put the hammer down, well not really,, hard but manageable. As we crested, I looked back and realized we had dropped Scott dude and the other guy so it was just the two of us. We hit a steep 11 percenter and I did not want to get out of the big ring and while trying to find a lower gear, I popped the derailuer cable so ouch, now I am in the 11 with only the two front chainrings to choose from. Next thing you know, I am riding off the front on each climb as I play fixie rider! About that time we run back into the rest of the riders as they took as shorter loop, I pull them around for a while and finally break everyone but Scott Dude and one other, we finish it up and I feel good!
Sunday arises with me with a hangover from a party, a little leg tired but it is warm outside, I had fixed (well thought I had but found out I could not go into the three smallest cogs) my rear derailuer. The ride starts out sedate and there must have been 150 people out due to the warm weather. To the first break it was comapratively easy with a few accellerations. After that, I was having trouble due to a lack of gears, we head up the first climb (kom) and the subsequent turn and sprint, I note after the climb I am fine heart rate and leg wise but am in trouble as I am spun out. We make the rurn and I am turning what has to be 140 to 160 rpms to stay on and in. Based on this I decided to do the short ride and soon found myself in 3rd wheel on a slight rise into the wind and was hurting pretty bad. We make the turn with me thinking maybe I went to too hard yesterday. We start on the long drag back (about 18 miles) and it goes crazy, alot of peopel keep attacking, then would get pulled in , kinda like a crit, as soon as the attackers were pulled in another would go. This would not be a problem, but since I was trying to hide, I was in the yo yo section, having to jump and sprint to close gaps, over and over I am spinning the gears I do have out, covering break after break. After one, I find myself not being able to hide and do a few turns through the front, we're whittling the pack down and people are going off the back like a bran muffin and a cup of prune juice! I am fussing cause every time I would pull through it seemed like I am on an uphill section, people won't pull through and your forced to close the gap. I keep wondering when I am going to fall off the back and considered it, but each time I find new legs, I chck out the garmin on my pull through to make sure I maintain a steady pace and we are pulling through into the wind on risers and 26 and 27, again gaps open and I am spinning out like a madman to get up to 31 and 32 mph to close gaps. I finish with the big boys, knowing I did not hide and that I certainly did my share of work with out a full set of gears. It felt like I had just finished a crit! I would like to start going for the sprints but two issues. First off, in the drops but out of the saddle, the Somec is twitchy and I have trouble holding a line so I need more practice, second, I think right now, for the next month, fitness wise, I am gaining more by working on the front. It takes a huge amount of muscular endurance and to sit up there and pull through and not alot of people do it for long, then fade back in the pack to hide, so I think these efforts, especially having to close gaps not long after having pulled through are great fitness raisers. Yesterdays climbs gave me confidence, today's ability to suffer and then still spin up to a crazy cadence to close gaps when others are not willing and not blow sky high are good signs of where I am heading! Oh, did I mention that I only took one day off the bike this week? And that Friday's ride albiet only an hour long was pretty darn fast and hard and hilly? What do ya'll think? How about a little feedback?
Okay, Saturdays ride, it was a cool 33 degrees at 8 am, it was a shop ride, but a hilly ride which I needed and the guys who worked there said they were going to take it easy, they pointed out a guy on a Scott Addict and said if anyone wants to go longer or fast he's the one to mark. So we started out sedate, small group of around 12 but what you gonna do. We cruised for about 15 minutes to the first hill and one guy was pulling at around 18 to 19 but seemed to be faltering up this hill so I Came around and said hop on as I put it to just over 20 up the remaining part of the hill, I satyed on the front for a few minutes and let Scott rider pull through, what? we were down to 4 riders at this point and decided to keep it rolling along, we take turns pulling through and again it seems who ever is one the front at the beginning of a climb falter so I would pull through, 15 miles in and I note we had dropped another rider so I asked Scott dude if we should sit up to let the guy back on and he said sure. Once the guy got back on I put the hammer down, well not really,, hard but manageable. As we crested, I looked back and realized we had dropped Scott dude and the other guy so it was just the two of us. We hit a steep 11 percenter and I did not want to get out of the big ring and while trying to find a lower gear, I popped the derailuer cable so ouch, now I am in the 11 with only the two front chainrings to choose from. Next thing you know, I am riding off the front on each climb as I play fixie rider! About that time we run back into the rest of the riders as they took as shorter loop, I pull them around for a while and finally break everyone but Scott Dude and one other, we finish it up and I feel good!
Sunday arises with me with a hangover from a party, a little leg tired but it is warm outside, I had fixed (well thought I had but found out I could not go into the three smallest cogs) my rear derailuer. The ride starts out sedate and there must have been 150 people out due to the warm weather. To the first break it was comapratively easy with a few accellerations. After that, I was having trouble due to a lack of gears, we head up the first climb (kom) and the subsequent turn and sprint, I note after the climb I am fine heart rate and leg wise but am in trouble as I am spun out. We make the rurn and I am turning what has to be 140 to 160 rpms to stay on and in. Based on this I decided to do the short ride and soon found myself in 3rd wheel on a slight rise into the wind and was hurting pretty bad. We make the turn with me thinking maybe I went to too hard yesterday. We start on the long drag back (about 18 miles) and it goes crazy, alot of peopel keep attacking, then would get pulled in , kinda like a crit, as soon as the attackers were pulled in another would go. This would not be a problem, but since I was trying to hide, I was in the yo yo section, having to jump and sprint to close gaps, over and over I am spinning the gears I do have out, covering break after break. After one, I find myself not being able to hide and do a few turns through the front, we're whittling the pack down and people are going off the back like a bran muffin and a cup of prune juice! I am fussing cause every time I would pull through it seemed like I am on an uphill section, people won't pull through and your forced to close the gap. I keep wondering when I am going to fall off the back and considered it, but each time I find new legs, I chck out the garmin on my pull through to make sure I maintain a steady pace and we are pulling through into the wind on risers and 26 and 27, again gaps open and I am spinning out like a madman to get up to 31 and 32 mph to close gaps. I finish with the big boys, knowing I did not hide and that I certainly did my share of work with out a full set of gears. It felt like I had just finished a crit! I would like to start going for the sprints but two issues. First off, in the drops but out of the saddle, the Somec is twitchy and I have trouble holding a line so I need more practice, second, I think right now, for the next month, fitness wise, I am gaining more by working on the front. It takes a huge amount of muscular endurance and to sit up there and pull through and not alot of people do it for long, then fade back in the pack to hide, so I think these efforts, especially having to close gaps not long after having pulled through are great fitness raisers. Yesterdays climbs gave me confidence, today's ability to suffer and then still spin up to a crazy cadence to close gaps when others are not willing and not blow sky high are good signs of where I am heading! Oh, did I mention that I only took one day off the bike this week? And that Friday's ride albiet only an hour long was pretty darn fast and hard and hilly? What do ya'll think? How about a little feedback?
Monday, January 24, 2011
Airport Ride and why the Roubaix!
Okay, so there may be some light at the end of the sore legs saga. Yesterday I did the airport ride, I am gonna cover how it went down and try and make those of you resistant to road racing understand the coolness of this stuff.
So, I awoke around 6:30 am, temperature a balmy 25 degrees, had a great breakfast, reflected that I was on day 4 of no Copenhagen or other nicoteen products. Dawdled around till it got close to time to go only to realize I could not find my wind blocking tights. Well this is gonna suck as it's still around freezing! Make the drive up in time to put on my sidis, pull down my booties and strap on the helmet and head to the line. Looks like a good crowd, not hure but say around 80 or so. And we're off, seems like the guys are frisky already, decent accelerations but no bid deal as we head out of town, what's this after about two miles here comes several of Phil's TT1 boys all kitted up and bringing a bit of good morning heat. Now, it's roughly 33 degrees, we are doing 27 to 28 mph in between stoplights, gonna be a fun day. Its' kinda squirrely here towards the back of the pack and I am getting a little aggravated so, take a peek at the HR and realize I am feeling pretty good, so I decide to eat some wind as I crank on the pedals and move to about 7th or 8th wheel, just far enough forward to feel some effort. We hit the nature break area with an average of around 22mph with all traffic lights so pretty fast. We take back off and I know that soon we'll begin the series of climbs that lead to the right hand turn that leads to the first sprint. If I am caught out here I may never get on and typically it's where the ride explodes for the first group to get dropped. So, through each climb I move forward, of course the sprinters are moving forward as well and it's really heating up, we make the turn and off like a rocket, I stannd for three revs, then sit down and power up, okay, watching the heart rate creep, I am still with the lead group, okay heart rate about 175, thinking, "I could contest this sprint". But wiser heads prevail and I just sit, as we approach the split, I want to go long but don't have confidence in my legs so, I take the short route, we regroup after I pull a bunch up to those who went off on the sprint and some who skipped the nature break, so I am kinda tired but surviving. We hit the long 2o mile section of road that is bascially flat to uphill and in to the wind. A couple of guys are working and I am sitting back just watching running about 7th wheel but letting them work back in. At a light a couple complain so I tel the, "I got no problem working through, set up the line and talk to people. So, we ended up with about 14 of us working through while the other 26 set back and ley us pull through. It hurt, my heart rate was sky high, but I worked. We came up the next sprint (4 miles to the finish), a couple of guys who had been hiding decided to come forward to win the sprint so we had all out craziness for the next 100 meters, no I did not win, just happy to be sitting in on that one considering I was already feeling it. So we reform and again us 14 workers are going and we decided to really put on the heat, next thing you know, we have a gap and are gone! 42 miles, 1 hour 50 minutes total time, high of 36 degrees, windy. Come get some of that boys.
Now the reason I like this stuff, is you have to think, you have to strategize, you don't have to be the strongest, but you gotta ride smart, on this ride, I chose first to not get dropped, second I chose to work which I needed versus sitting in and waiting for the sprints. Next week, I may hide until it's time to sprint, this stuff is fun guys, now sign up for the Roubaiz and lets have BC go and control a race!
So, I awoke around 6:30 am, temperature a balmy 25 degrees, had a great breakfast, reflected that I was on day 4 of no Copenhagen or other nicoteen products. Dawdled around till it got close to time to go only to realize I could not find my wind blocking tights. Well this is gonna suck as it's still around freezing! Make the drive up in time to put on my sidis, pull down my booties and strap on the helmet and head to the line. Looks like a good crowd, not hure but say around 80 or so. And we're off, seems like the guys are frisky already, decent accelerations but no bid deal as we head out of town, what's this after about two miles here comes several of Phil's TT1 boys all kitted up and bringing a bit of good morning heat. Now, it's roughly 33 degrees, we are doing 27 to 28 mph in between stoplights, gonna be a fun day. Its' kinda squirrely here towards the back of the pack and I am getting a little aggravated so, take a peek at the HR and realize I am feeling pretty good, so I decide to eat some wind as I crank on the pedals and move to about 7th or 8th wheel, just far enough forward to feel some effort. We hit the nature break area with an average of around 22mph with all traffic lights so pretty fast. We take back off and I know that soon we'll begin the series of climbs that lead to the right hand turn that leads to the first sprint. If I am caught out here I may never get on and typically it's where the ride explodes for the first group to get dropped. So, through each climb I move forward, of course the sprinters are moving forward as well and it's really heating up, we make the turn and off like a rocket, I stannd for three revs, then sit down and power up, okay, watching the heart rate creep, I am still with the lead group, okay heart rate about 175, thinking, "I could contest this sprint". But wiser heads prevail and I just sit, as we approach the split, I want to go long but don't have confidence in my legs so, I take the short route, we regroup after I pull a bunch up to those who went off on the sprint and some who skipped the nature break, so I am kinda tired but surviving. We hit the long 2o mile section of road that is bascially flat to uphill and in to the wind. A couple of guys are working and I am sitting back just watching running about 7th wheel but letting them work back in. At a light a couple complain so I tel the, "I got no problem working through, set up the line and talk to people. So, we ended up with about 14 of us working through while the other 26 set back and ley us pull through. It hurt, my heart rate was sky high, but I worked. We came up the next sprint (4 miles to the finish), a couple of guys who had been hiding decided to come forward to win the sprint so we had all out craziness for the next 100 meters, no I did not win, just happy to be sitting in on that one considering I was already feeling it. So we reform and again us 14 workers are going and we decided to really put on the heat, next thing you know, we have a gap and are gone! 42 miles, 1 hour 50 minutes total time, high of 36 degrees, windy. Come get some of that boys.
Now the reason I like this stuff, is you have to think, you have to strategize, you don't have to be the strongest, but you gotta ride smart, on this ride, I chose first to not get dropped, second I chose to work which I needed versus sitting in and waiting for the sprints. Next week, I may hide until it's time to sprint, this stuff is fun guys, now sign up for the Roubaiz and lets have BC go and control a race!
Monday, January 17, 2011
Okay, I need some Advice..and you guys better come do the Perry
Okay, I am already signed up for the Perry Roubaix and I hope you guys all come up and race. I am probably going to be racing the weekend before it in Albany as well.
Now, the reason for the advice. I know I am not overtrained as my heart rate if anything has lowered over the past three months. The problem is my legs, as soon as I start putting the heat to the pedals, they ache and burn like fire. It's not lactic acid (I think). More of a deeper searing pain, it's truly my limiting factor right now. Heart rate is not an issue, my legs just don't work. They have been this way for say a month now. I am finally past the heavy strength building part of my leg workout now. Ended up with the last week with 8 plates aside on the leg press for 6 reps followed by plyometric jumps for 10 reps. Three to four sets of those, followed by leg extensions and leg curls then 30 to 45 minutes on the spin bike with three sets of four minute intervals at 95% of mhr (or in other words till I slobbered) Again, the heart rate was'nt the problem, It was the muscle pain when came to completing these. Last week I dropped weight down and did sets of 40 reps followed by jumps, then the spin bike, My need of advice, is......will this leg pain pass? Thinking back of previous training, knowing me, I typically lost power after a hard effort and just tried to survive from there which is why I am trying to be stronger. My wattage is around 220 for a 45 minute ride at 130 to 140 bpm, again , the legs hurt by the heart rate is comfortable. I can hold 400 for around two to three minutes (have'nt really tried to hold it longer or go harder as I am still working on base mainly) So for Silk, the question would be last year you said something about holding 280 for like an hour or two, what percentage of heart rate was that? I know I am stronger now, the 220 at an aerobic heart rate is very good for me, two years ago this time of year that number would be around 170-180 on the same trainer, so I am know I am stronger. Today was two and half hours of cold wet miserable outside hill riding and it sucked, my legs hurt, at times I felt very fast, at other times I wanted to park it halfway up the hill, total climbing was just over three thousand feet according to the Garmin. Oh, the Somec is good for about two miles per hour faster average up climbs that are say half a mile long, but I do not like those Speedplays.
Okay guys, I know ya'll want to hear about Amsterdam, New Years eve was crazy, this past Saturday night was crazy, lots of beer that's for sure and that's all I am saying! Ghana sucked, I did not take the Malaria pills so I am hoping I don't get it. Now I am trying to get serious. Current weight.......188. I am on a diet, now please give me some advice and sign up for the race!
Now, the reason for the advice. I know I am not overtrained as my heart rate if anything has lowered over the past three months. The problem is my legs, as soon as I start putting the heat to the pedals, they ache and burn like fire. It's not lactic acid (I think). More of a deeper searing pain, it's truly my limiting factor right now. Heart rate is not an issue, my legs just don't work. They have been this way for say a month now. I am finally past the heavy strength building part of my leg workout now. Ended up with the last week with 8 plates aside on the leg press for 6 reps followed by plyometric jumps for 10 reps. Three to four sets of those, followed by leg extensions and leg curls then 30 to 45 minutes on the spin bike with three sets of four minute intervals at 95% of mhr (or in other words till I slobbered) Again, the heart rate was'nt the problem, It was the muscle pain when came to completing these. Last week I dropped weight down and did sets of 40 reps followed by jumps, then the spin bike, My need of advice, is......will this leg pain pass? Thinking back of previous training, knowing me, I typically lost power after a hard effort and just tried to survive from there which is why I am trying to be stronger. My wattage is around 220 for a 45 minute ride at 130 to 140 bpm, again , the legs hurt by the heart rate is comfortable. I can hold 400 for around two to three minutes (have'nt really tried to hold it longer or go harder as I am still working on base mainly) So for Silk, the question would be last year you said something about holding 280 for like an hour or two, what percentage of heart rate was that? I know I am stronger now, the 220 at an aerobic heart rate is very good for me, two years ago this time of year that number would be around 170-180 on the same trainer, so I am know I am stronger. Today was two and half hours of cold wet miserable outside hill riding and it sucked, my legs hurt, at times I felt very fast, at other times I wanted to park it halfway up the hill, total climbing was just over three thousand feet according to the Garmin. Oh, the Somec is good for about two miles per hour faster average up climbs that are say half a mile long, but I do not like those Speedplays.
Okay guys, I know ya'll want to hear about Amsterdam, New Years eve was crazy, this past Saturday night was crazy, lots of beer that's for sure and that's all I am saying! Ghana sucked, I did not take the Malaria pills so I am hoping I don't get it. Now I am trying to get serious. Current weight.......188. I am on a diet, now please give me some advice and sign up for the race!
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