Training update

Was out of town for a quick trip and was unable to get anything posted. I know you have missed reading about my training. Because of the trip my mileage was a bit down last week. Well here is the breakdown for 21.Apr.14 to 27.Apr.14

21.Apr.14

Planned:

• Strength and Endurance 1.5 hrs
• 5x6min on and 6min off 60-70 rpms Z3
• 20min warm up and finish in Z2
  

Actual:

• 1:30:07
• Indoor so was as planned
• 22.2mi
• Strava

Notes:

It was a beautiful day but I was at work so had to do this inside. Not fun getting harassed by the muscle heads at work.

22.Apr.14

Planned:

• 1hr Endurance on trainer
• 95-105rpms in Z2

Actual:

• 1:10:06
• Indoor so as planned with some warm up and cool down.
• Strava

Notes:

Another work day so indoors. Nothing exciting!

23.Apr.14

Planned:

• 2hr Strength and Endurance
• Same as earlier workout but 1/2hr longer endurance Z2 at end

Actual:

• 2:34:04 Mountain Bike ride
  
• Z2-4
• Worked on skills
• Strava

Notes:

Tired of being inside on the trainer and had to get outside. This workout was planned for the next day which would be impossible since I would be working. I planned on swapping the workouts but it was a busy day at work and did not get to the Strength Endurance workout. Really loving my bike and set more PR's on the ride. Worked on descending skill and letting the bike roll when I came down section 16 and through Red Rocks. Damn Specialized Command Post is leaking air and needs to be pumped up before every ride. Never had issue with my reverb.

27.Apr.14

Planned:

• 2hr Mtn or Road Ride
• Variable cadence in Z2-4

Actual:

• 2:02:29 Mountain Ride
• Z2-4 and skills in Palmer Park
• Strava

Notes:

Need to learn the trails of Palmer Park better for flow. I didn't download the ride I did with a few friends from a few weeks back so I ended up repeating some areas. Definitely the place to work on technical climbing and descending skills. Lucky to have this place in town.

 

Week Total:

• 87.9mi
• 7:16:00

Notes:

Bit short on actual mileage but it was good to get down to Canyonlands for some hiking. Didn't get to hike as much as planned because of nasty weather but the hot springs in Glenwood were nice! Also found some great places to eat!

 

 

Posted with Blogsy

Week ending 4/20/14... Puff Puff Pass

Well finished my first full week of structured training and here is the rest of the workouts and week totals.

17.Apr.14 Thursday

Planned:

• Strength Endurance 1.5hrs
• 3x8min w/ 8min off Z3
• 60-70rpm

Actual:

• 1:30:04 (easy to be punctual indoors)
• Followed workout as planned
• 21.3 mi on indoor trainer
• Strava

Notes:
Called into work so did the workout on trainer indoors.  Day was a bit busy so this was immediately after dinner on a full belly.. Burp.. Felt pretty good.

18.Apr.14 Friday

Planned:

• Rest or Recovery

Actual:

• Rest

Notes:
Was going to do a afternoon recovery ride but the morning got away from me and had to repay a favor to a friend getting a divorce and moved furniture. Is moving furniture considered a rest day?

19.Apr.14 Saturday

Planned:

• Variable Intensity, Z2-4
• 2hr mountain bike ride
• Practice skills

Actual:

• Variable intensity, how can it not be riding the hills around here.
• 2:59:46
• 32.3mi
• Practiced relaxing downhill and getting leaning the bike into turns
• Strava

Nutrition Consumed:

• 1 packet of Honey Stinger Chews
• 20oz bottle of Skratch Lemon Lime Hydration mix

Notes:
Installed a Wolftooth 28T front ring before the ride. Liked being able to spin on more of the the hill sections and not have to grind up. I think I will really appreciate it when I start doing some longer rides and the legs are tired. Erin was on my heels on the climbs so I was being pushed by here and I attempted to keep Jon in site on the climbs and descents. Both of these animals help me set some PR's on the ride. Combined with me really getting comfortable on the new bike and really loving the way it handles. Really liked the taste of the Skratch Labs hydration mix.  Put 2 scoops in 20oz bottle and it dissolved quickly and no residue in the bottle was found.  I also noticed that I didn't feel the need to chase it with water to remove any lingering sweetness or stickiness out of my mouth. Was pretty hungry at the end of the ride and if I was going to be out longer I should have consumed something with more substance. Didn't feel any bonking or cramps coming on either.  Effort and distance were pretty similar to the AFA Falcon ride from home a couple of weeks ago and I felt better after this ride. 

20.Apr.14 Sunday

Planned:

• Endurance
• 1hr on trainer
• Z2, 95-105rpm

Actual:

• Endurance
• 1:10:16, bit of warm-up and cool down
• 16mi
• Strava

Notes:
Rode the trainer at work. Feeling a bit sluggish after drinking beer at a Saison festival all day yesterday.  

Totals for the week:

• 122.9mi
• 10hr11min

Nothing super crazy and will increase as intervals increase and ride times also go up. Probably going to be lower next week because of a hiking trip to Moab over the weekend.