Tuesday, October 31, 2006
Monday, October 30, 2006
My Other Coach
Threshold Testing for 2007 Training
The good news is that my lower threshold level has been pushed out in terms of wattage and heart rate levels -- meaning I can go faster for longer periods of time at a higher maintainable heart rate. But the bad news is that my top end is not particularly robust -- when I exceed it, I blow pretty much big time. I've let that lapse while training for the longer events like the TransAlp and CapeEpic....but will need to recover that if I'm to be competitive (rather than just a finisher) at the podium level for my age group.
Smilie will adjust my training regime accordingly.
Saturday, October 28, 2006
Sunday, October 22, 2006
Muir Woods Trails
Saturday, October 21, 2006
Beginning to get into a training groove. Friday was a full gym day with a half hour run (gosh the incline feature caused some pain) and also a 3x10 minute spm sets (20x4, 22x3, 24x2, 26x1). Bunch of weights too -- some one of which gave me a muscle strain...but not one that bothers my riding.
Saturday road ride with the gang -- first 4 hour ride in a while. Finally feeling back in the groove and able to ride with good form. Most of the ride was at the heart rate range and the Paradise loop a bit above (but comfortable).
Looking forward to a Smilie session to get my heart rate ranges set for 2007. That's on Thursday.
Tuesday, October 17, 2006
On yer bike
Starting to roll some bike time -- first on the trainer (a 2 hour and 1 hour session at the 125 HR band), and today back on the old Tunnel Road and Wildcat loop. Urgh -- always a bit tough getting back on the bike. But it feels good to be starting down this path again.
Sunday, October 15, 2006
Sasha and the Boyz
Friday, October 13, 2006
Light Training Routine for the Fat Boy
Well, my weight is back up to 163 lbs -- about 5 lbs more than where I was at race weight. Not terrible, but not great.
Just starting to do the 1 hour rides at low tempo (mid 120s on the heartrate). Certainly not putting out much wattage. Had to ride at a level 9 for most of the roller ride to keep from spiking over the 127 limit. Not very impressive.
Still, it feels good to be turning the legs -- alas indoors despite excellent weather. 3 days solid now.
Monday, October 09, 2006
Back from the East Coast
Back from the east coast swing -- most likely the last travel to the NYC area for a good while. Saw the folks, Meenu and Punk, Sanjay and Arti, Mike and Susan, the Jamrons....and almost got to meet Jack's folks. Did all without getting too exhausted, kicked the cold and now am ready to settle back into a regular routine here in SF. Dark mornings and darker evenings -- so will try to move the workouts to mid-day rather than at the start or the end. The end of the season is the beginning for me.....I'm ready to start with a buildup on the core strength front. Zoom.
Saturday, October 07, 2006
Pulling Daddy's Hair in the CT Woods
Tuesday, October 03, 2006
Time to Start in Again
A little bird told me that I need to get back on track with keeping my blog up to date. And so here we go. I wrote to Smilie laying out a set of goals for next year on the bike: culminating in TransRockies in August. I hope to down some of the one day national marathon series before then as a warmup. I've already started a gym routine and a little bit of intensity work on the bike, but I'm waiting for my full schedule from Smilie. I'm hoping my partner gal Carrie will be able to join me as she was the match of me last year in South Africa.
Off for five days to visit the fam in CT. Dad's been ailing and will have a minor operation soon that will hopefully bring some relief.
Major work keeps rolling along at the Barrel. The retaining wall is up and in place as of yesterday. So the foundations are begining to take shape for the mudroom. Hopefully the rest will be down soon as rains are a-coming and we want to be out of the mud for the main construction of the decks. Its all go out there.