I had some time off of work this week so that meant I got to do a few more hours on the bike, as well as getting plenty of sleep. Focus was on time in the aerobars and longer rides. Spent a lot of time in the saddle and tried not to get rained on.
Monday 12/20
Prescribed: Day off
Actual: Day off
Tuesday 12/21
Prescribed: WO1: Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Good lifting at Defiance Crossfit, WO2: Had to split this due to work and time constraints, rode 50min to work on road bike, then in the afternoon rode another 50min in aerobars.
Wednesday 12/22
Prescribed: WO1: 2 hours with several 10min z3 efforts, WO2: Stretching
Actual: WO1: Joined SportVelo Wednesday ride for a 2.5 hour ride, WO2: Stretched
Thursday 12/23
Prescribed: WO1: Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Good lifting at Defiance Crossfit, WO2: 90min in aerobars with Andi, nice and easy after lifting
Friday 12/24
Prescribed: WO1: 3 hours Tempo "as you feel", WO2: Stretching
Actual: WO2: Did a nice 3 hour tempo ride with Dan and Andi, WO2: Stretched
Saturday 12/25
Prescribed: WO1: 3 hour ride with 10min z3 efforts OR 3 hours indoors, WO2: Stretching, WO3: "Holiday"
Actual: Although it was Christmas, I did manage to do a 90min ride before the rain started, but once I got back from that I didn't have the motivation to finish another 90min on the rollers, so I continued on to WO3 and enjoyed my holiday. WO2: Did stretch, felt good.
Sunday 12/26
Prescribed: WO1: 3 hour ride with 10min z3 efforts OR 3 hours indoors, WO2: Stretching
Actual: WO1: Had a nice 3 hour ride which included climbing OLH for the first time in a while (I've done a lot of flat rides to avoid descending on wet roads). WO2: Stretched.
Weekly Totals
Prescribed: 17:50
Actual: 17:01
Thanks for reading!
Wednesday, December 29, 2010
Monday, December 20, 2010
JEP Coaching Scholarship Report: Week 4
This was definitely a week of dodging raindrops, some days more successfully than others! I got most of my hours in and didn't spend too much time riding on rollers. It's rained quite a lot in the past few days, but at least the temperature stayed reasonable.
Monday 12/13
Prescribed: Rest Day or optional commute to work
Actual: Rest day (drove to work), I was tired.
Tuesday 12/14
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery on rollers
Actual: WO1: "Heavy Day" at Crossfit - lifting at 80% of max! I also tried the December Challenge at Crossfit, which was a 500m erg piece. I used to be okay at these, but it's also been about two years since I did any hard erg pieces so I only managed 1:42.1, with fairly bad rowing form. WO2: Did 45min on rollers - had to use our small rollers (2.25 drums) because Jose wanted the 3.0 drums for a workout on his TT bike.
Wednesday 12/15
Prescribed: WO1: 90min Indoor Trainer Session with 10min z3 efforts, WO2: Stretching
Actual: WO1: Not actually raining outside, so I did my first couple of efforts with Andi then finished by riding to work for a 2 hour total ride. WO2: 50 minute commute home, easy, WO3: Stretched
Thursday 12/16
Prescribed: WO1: Defiance Crossfit, WO2: Ride in aerobars for 90min
Actual: WO1: Felt great doing front squats @ 80% of max, then way too many burpees, pushups, situps, and squats. WO2: Rode to work on TT bike, got in a few good chunks in the aerobars. Total time on bike:70min
Friday 12/17
Prescribed: WO1: Endurance in aerobars for 90min, WO2: Stretching
Actual: WO1: It ended up raining, but I still managed to get out for 90min on the TT bike (on which I hastily placed a fender). WO2: Stretched
Saturday 12/18
Prescribed: WO1: 3 hour ride with z3 efforts or Indoor Trainer workout, WO2: Stretching
Actual: WO1: It didn't rain! It kept threatening to, but I got in a good two and a half hours with Dan and Andi before it started raining. It didn't even rain that hard at first, so I got to finish out my 3 hours without having to touch my rollers. WO2: Stretched
Sunday 12/19
Prescribed: WO1: 3 hour ride with z3 efforts or Indoor Trainer workout, WO2: Stretching
Actual: WO1: Started out with an hour outside, but it was raining, gusty, the roads were full of debris, etc, just generally miserable out there. Came inside and continued my workout on the rollers, but only lasted about 30 minutes before my focus started slipping and I got tired, so I decided to call it quits before I started falling off. WO2: Stretched.
Weekly Totals:
Prescribed: 15:20
Actual: 14:31
Thanks for reading!
Monday 12/13
Prescribed: Rest Day or optional commute to work
Actual: Rest day (drove to work), I was tired.
Tuesday 12/14
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery on rollers
Actual: WO1: "Heavy Day" at Crossfit - lifting at 80% of max! I also tried the December Challenge at Crossfit, which was a 500m erg piece. I used to be okay at these, but it's also been about two years since I did any hard erg pieces so I only managed 1:42.1, with fairly bad rowing form. WO2: Did 45min on rollers - had to use our small rollers (2.25 drums) because Jose wanted the 3.0 drums for a workout on his TT bike.
Wednesday 12/15
Prescribed: WO1: 90min Indoor Trainer Session with 10min z3 efforts, WO2: Stretching
Actual: WO1: Not actually raining outside, so I did my first couple of efforts with Andi then finished by riding to work for a 2 hour total ride. WO2: 50 minute commute home, easy, WO3: Stretched
Thursday 12/16
Prescribed: WO1: Defiance Crossfit, WO2: Ride in aerobars for 90min
Actual: WO1: Felt great doing front squats @ 80% of max, then way too many burpees, pushups, situps, and squats. WO2: Rode to work on TT bike, got in a few good chunks in the aerobars. Total time on bike:70min
Friday 12/17
Prescribed: WO1: Endurance in aerobars for 90min, WO2: Stretching
Actual: WO1: It ended up raining, but I still managed to get out for 90min on the TT bike (on which I hastily placed a fender). WO2: Stretched
Saturday 12/18
Prescribed: WO1: 3 hour ride with z3 efforts or Indoor Trainer workout, WO2: Stretching
Actual: WO1: It didn't rain! It kept threatening to, but I got in a good two and a half hours with Dan and Andi before it started raining. It didn't even rain that hard at first, so I got to finish out my 3 hours without having to touch my rollers. WO2: Stretched
Sunday 12/19
Prescribed: WO1: 3 hour ride with z3 efforts or Indoor Trainer workout, WO2: Stretching
Actual: WO1: Started out with an hour outside, but it was raining, gusty, the roads were full of debris, etc, just generally miserable out there. Came inside and continued my workout on the rollers, but only lasted about 30 minutes before my focus started slipping and I got tired, so I decided to call it quits before I started falling off. WO2: Stretched.
Weekly Totals:
Prescribed: 15:20
Actual: 14:31
Thanks for reading!
Monday, December 13, 2010
JEP Coaching Scholarship Report: Week 3
This week was nothing special, just a few more hours on the bike than last week. I took out my time trial bike twice this week, since Coach Dan is trying to make sure I practice putting out power in the aerobars. I was rather tired by the end of the week though, since this week's Crossfit seemed extra hard, and I did two 3-hour rides on the weekend. I also did plenty of stretching, and I think already my hamstrings maybe be getting more flexible.
Monday 12/6
Prescribed: Rest Day
Actual: Rest day
Tuesday 12/7
Prescribed: WO1: Defiance Crossfit, WO2: One hour Neuromuscular Power Seated Sprints
Actual: WO1: Hard workout at Defiance Crossfit - the "warmup" included box jumps, wall balls, kettlebell swings, and jumping pullups! WO2: Did sprints on my commute to work, though my legs were tired after Crossfit. Rode home easy after work.
Wednesday 12/8
Prescribed: WO1: 2 hours with VO2 max in aerobars or functional threshold in aerobars, WO2: 30min stretching
Actual: WO1: Chose the zone 5 efforts because shorter intervals would be easier mentally, but didn't do very many because my legs were very tired, likely from the tough Crossfit yesterday. TT bike felt good though. WO2: Stretched for 30min
Thursday 12/9
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery w/HC progressions
Actual: WO1: A bit tired at Crossfit, but a great workout nonetheless. WO2: Rode to work easy, high cadence progressions were hard because I was so tired from the workout and had trouble focusing on keeping the cadence up. Rode home easy after work.
Friday 12/10
Prescribed: WO1: 90min Pedal in Aerobars, WO2: 30min stretching
Actual: WO1: 70min on the TT bike, much of it in the aero bars. It's been a while since I've spent any long amount of time in the aero bars, so my lower back, shoulders, and arms started to hurt after too long in the aero bars, but a few more hours on the TT bike should fix that. WO2: Stretched for 30min
Saturday 12/11
Prescribed: WO1: Bridge Team ride, WO2: 30min stretching
Actual: WO1: Did a nice 3 hour ride with Dan, Andi, and Emily. We practiced some bike handling skills under Dan and Andi's guidance. WO2: Stretched for 30min
Sunday 12/12
Prescribed: WO1: 3 hour tempo ride with high cadence, WO2: 30min stretching
Actual: Rode with Dan, Andi, Emily, and Jose and did part of the A ride. We decided to climb 9, then come back the way we came and ended up with just over three hours. WO2: Stretched for 20min
Weekly Totals
Prescribed: 15:20:00
Actual: 17:48:23
Monday 12/6
Prescribed: Rest Day
Actual: Rest day
Tuesday 12/7
Prescribed: WO1: Defiance Crossfit, WO2: One hour Neuromuscular Power Seated Sprints
Actual: WO1: Hard workout at Defiance Crossfit - the "warmup" included box jumps, wall balls, kettlebell swings, and jumping pullups! WO2: Did sprints on my commute to work, though my legs were tired after Crossfit. Rode home easy after work.
Wednesday 12/8
Prescribed: WO1: 2 hours with VO2 max in aerobars or functional threshold in aerobars, WO2: 30min stretching
Actual: WO1: Chose the zone 5 efforts because shorter intervals would be easier mentally, but didn't do very many because my legs were very tired, likely from the tough Crossfit yesterday. TT bike felt good though. WO2: Stretched for 30min
Thursday 12/9
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery w/HC progressions
Actual: WO1: A bit tired at Crossfit, but a great workout nonetheless. WO2: Rode to work easy, high cadence progressions were hard because I was so tired from the workout and had trouble focusing on keeping the cadence up. Rode home easy after work.
Friday 12/10
Prescribed: WO1: 90min Pedal in Aerobars, WO2: 30min stretching
Actual: WO1: 70min on the TT bike, much of it in the aero bars. It's been a while since I've spent any long amount of time in the aero bars, so my lower back, shoulders, and arms started to hurt after too long in the aero bars, but a few more hours on the TT bike should fix that. WO2: Stretched for 30min
Saturday 12/11
Prescribed: WO1: Bridge Team ride, WO2: 30min stretching
Actual: WO1: Did a nice 3 hour ride with Dan, Andi, and Emily. We practiced some bike handling skills under Dan and Andi's guidance. WO2: Stretched for 30min
Sunday 12/12
Prescribed: WO1: 3 hour tempo ride with high cadence, WO2: 30min stretching
Actual: Rode with Dan, Andi, Emily, and Jose and did part of the A ride. We decided to climb 9, then come back the way we came and ended up with just over three hours. WO2: Stretched for 20min
Weekly Totals
Prescribed: 15:20:00
Actual: 17:48:23
JEP Coaching Scholarship Report: Week 2
This week was something of a recovery week, since SportVelo Camp last week was a lot of riding. The high point of the week was Saturday, when I did my first dirt ride and my relatively new cross bike got to be used for the first time off-road. I'd been using my cross bike as a commuter, but I finally got to put on the knobby tires and play in the mud on Arastradero's trails.
Monday 11/29
Prescribed: Rest Day
Actual: Rest Day
Tuesday 11/30
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery
Actual: Good lifting session at Defiance Crossfit, then an easy commute to work as active recovery (47 minutes on the way in, 52 on the way home).
Wednesday 12/1
Prescribed: Low cadence climbing intervals, 2 hours total, WO2: Stretching
Actual: Did most of the intervals, but discovered (or re-discovered) that low cadence climbing, especially sitting, makes my lower back hurt quite quickly (I'm used to my lower back hurting, but generally only on longer rides with long climbs). The mystery of the lower back pain continues, though I did find that higher cadence climbing hurts less. Stretched some after, but should have done more.
Thursday 12/2
Prescribed: Defiance Crossfit, WO2: One hour active recovery with high cadence progressions
Actual: Good lifting session at Defiance Crossfit, did shorter sets with more weight. I'm getting better at box jumps. Then an easy commute to work as active recovery with HC progressions along the way.
Friday 12/3
Prescribed: Pedal Drills for 60min, Stretching
Actual: Had a long work day and didn't get to the workout until after 6pm, at which point I hopped on the rollers and discovered to my woe that I was far too tired mentally and physically to focus on riding rollers without falling off, so I stopped after only 15 minutes. Skipped the stretching and opted for sleep instead.
Saturday 12/4
Prescribed: Cyclocross skills, 2 hours in Arastradero
Actual: Rode there, so got an extra 30 minutes in on the road beforehand. Great dirt ride with Dan and Andi Smith, John Ford, Ted Burns, and Jose Soltren. It was my first time using my cross bike as a cross bike and for the most part it was great fun. I managed to not crash, though I had some close calls (at least in my opinion, since a few times I was scared out of my mind). It was nice to have such good friends along to help me out, teach me how to ride the trails, and wait for me when I was slow :-)
Sunday 12/5
Prescribed: 2 hour endurance ride, stretching
Actual: Nice easy 2 hour ride, just beat the rain. Stretched some, need to stretch more.
Weekly Totals:
Planned: 13:00:00
Actual: 11:38:54
Monday 11/29
Prescribed: Rest Day
Actual: Rest Day
Tuesday 11/30
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery
Actual: Good lifting session at Defiance Crossfit, then an easy commute to work as active recovery (47 minutes on the way in, 52 on the way home).
Wednesday 12/1
Prescribed: Low cadence climbing intervals, 2 hours total, WO2: Stretching
Actual: Did most of the intervals, but discovered (or re-discovered) that low cadence climbing, especially sitting, makes my lower back hurt quite quickly (I'm used to my lower back hurting, but generally only on longer rides with long climbs). The mystery of the lower back pain continues, though I did find that higher cadence climbing hurts less. Stretched some after, but should have done more.
Thursday 12/2
Prescribed: Defiance Crossfit, WO2: One hour active recovery with high cadence progressions
Actual: Good lifting session at Defiance Crossfit, did shorter sets with more weight. I'm getting better at box jumps. Then an easy commute to work as active recovery with HC progressions along the way.
Friday 12/3
Prescribed: Pedal Drills for 60min, Stretching
Actual: Had a long work day and didn't get to the workout until after 6pm, at which point I hopped on the rollers and discovered to my woe that I was far too tired mentally and physically to focus on riding rollers without falling off, so I stopped after only 15 minutes. Skipped the stretching and opted for sleep instead.
Saturday 12/4
Prescribed: Cyclocross skills, 2 hours in Arastradero
Actual: Rode there, so got an extra 30 minutes in on the road beforehand. Great dirt ride with Dan and Andi Smith, John Ford, Ted Burns, and Jose Soltren. It was my first time using my cross bike as a cross bike and for the most part it was great fun. I managed to not crash, though I had some close calls (at least in my opinion, since a few times I was scared out of my mind). It was nice to have such good friends along to help me out, teach me how to ride the trails, and wait for me when I was slow :-)
Sunday 12/5
Prescribed: 2 hour endurance ride, stretching
Actual: Nice easy 2 hour ride, just beat the rain. Stretched some, need to stretch more.
Weekly Totals:
Planned: 13:00:00
Actual: 11:38:54
JEP Coaching Scholarship Report: Week 1
This is my first Scholarship Report, and I'm really excited to be a part of this program. I've been working with Coach Dan since this July, and I'm excited to continue working with him. I haven't yet met with Coach Dan to go over next year's goals, so I'll report on those next time. This past week I attended all of the SportVelo Fall Foundation Training Camp and got some good hours in.
Monday 11/22
Prescribed: Flat Threshold Test on Beat the Clock course
Actual: Warmed up and rode hard, but had a bad test. My power was low, probably due to a combination of cold weather, inadequate sleep, and the fact that it's November and I'm not exactly in racing shape right now.
Tuesday 11/23
Prescribed: WO1: Strength training at Defiance Crossfit, WO2: Neuromuscular Power Sprints
Actual: Went to Defiance Crossfit and had a good workout. I didn't have time to do the sprints because work kept me busy late.
Wednesday 11/24
Prescribed: 90 minute endurance ride with focus on high cadence
Actual: Decided yesterday's sprints were more important, so I worked them into my usual commute to and from work, 50 minutes each way. (I ride to work most days from Menlo Park to San Mateo and back.)
Thursday 11/25
Prescribed: Strength training at Defiance Crossfit, then relax for the holiday
Actual: Had a great workout at Defiance Crossfit - we did a bunch of running, hang power clean to push press, box jumps, and situps.
Friday 11/26
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: On the bike for about four hours - we went out to Canada and back for a warmup, then climbed Kings. I opted for the slightly shorter route and descended Tunitas and climbed back up, then back down Kings. I took it easy up Tunitas since my lower back tends to ache on climbs, but it was fine since I took a break or two.
Saturday 11/27
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: It rained quite a lot, so SportVelo camp was moved to Defiance Crossfit for an overview of lifting techniques followed by two hours of indoor riding. I spent most of the workout on rollers, which was great practice for me, then switched briefly to a trainer for some drills.
Sunday 11/28
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: 3 hour ride: up Old La Honda, down West 84, Pescadero to West Alpine, down Page Mill and back. It was chilly outside but sunny so it ended up being quite a nice ride. Did remember to stretch after the ride.
Week Totals
Prescribed: 19:30
Actual: 16:20
Monday 11/22
Prescribed: Flat Threshold Test on Beat the Clock course
Actual: Warmed up and rode hard, but had a bad test. My power was low, probably due to a combination of cold weather, inadequate sleep, and the fact that it's November and I'm not exactly in racing shape right now.
Tuesday 11/23
Prescribed: WO1: Strength training at Defiance Crossfit, WO2: Neuromuscular Power Sprints
Actual: Went to Defiance Crossfit and had a good workout. I didn't have time to do the sprints because work kept me busy late.
Wednesday 11/24
Prescribed: 90 minute endurance ride with focus on high cadence
Actual: Decided yesterday's sprints were more important, so I worked them into my usual commute to and from work, 50 minutes each way. (I ride to work most days from Menlo Park to San Mateo and back.)
Thursday 11/25
Prescribed: Strength training at Defiance Crossfit, then relax for the holiday
Actual: Had a great workout at Defiance Crossfit - we did a bunch of running, hang power clean to push press, box jumps, and situps.
Friday 11/26
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: On the bike for about four hours - we went out to Canada and back for a warmup, then climbed Kings. I opted for the slightly shorter route and descended Tunitas and climbed back up, then back down Kings. I took it easy up Tunitas since my lower back tends to ache on climbs, but it was fine since I took a break or two.
Saturday 11/27
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: It rained quite a lot, so SportVelo camp was moved to Defiance Crossfit for an overview of lifting techniques followed by two hours of indoor riding. I spent most of the workout on rollers, which was great practice for me, then switched briefly to a trainer for some drills.
Sunday 11/28
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: 3 hour ride: up Old La Honda, down West 84, Pescadero to West Alpine, down Page Mill and back. It was chilly outside but sunny so it ended up being quite a nice ride. Did remember to stretch after the ride.
Week Totals
Prescribed: 19:30
Actual: 16:20
Alto Velo JEP Coaching Scholarship
I'm pleased to announce that I was recently awarded a John E. Peckham Coaching Scholarship, along with Barrett Ausman and Ryan Gibson. The scholarship helps pay for the coaching services of Dan Smith of Sportvelo from this November through next September. I've been working with Dan since July, and I look forward to continuing to work with him. As part of the scholarship, I'm required to send out weekly reports on my training and progress towards goals, so I'm going to post them here on my blog too.
More information about the scholarship can be found here: http://www.altovelo.org/scholarship.php
More information about the scholarship can be found here: http://www.altovelo.org/scholarship.php
Friday, December 10, 2010
A Nice Day
Some days when I go outside to exercise, life just feels wonderful. This afternoon when I went out for my ride, I just felt great. I had all this positive energy and I've been cheerful ever since. It's funny, I used to get this same feeling every once in a while back at MIT - I'd occasionally decide that I wanted to go for a run, and I'd get outside, breathe in the fresh air, and have a really great run, even when I wasn't in shape. I think part of it is the weather - we've had a lot of rain lately, and before that a cold spell, so today was the first day in a long time that I've gone for a ride not wearing arm warmers and a vest (or knee warmers). Anyway, I'm in a great mood today! I've been meaning to write about a few things for a while now, so expect some updates from me this weekend.
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