Training Log Archive: 'Bent

Trail run with Bash and the Gazette.
We did the Humber trail. The North part was a bit icy, but the south half was a mucky slosh. We were supposed to ski Duntroon, but changed due to winter storm. Finally some snow!

Core workout + balance

Feeling good today- last time's new max felt easy so I went up another half step in most exercises.
I'm now a full step above my PB on this cable machine in just about everything. What's going on this week?
Workout #2-
Cable Bench Press
High row
Shoulder Press
Front standing cable lift
High cable curl
High tricep extension
Internal Rotation
External Rotation

Did the Race Day DVD with USPostal Rider Robbie Ventura.
I followed his pre-race trainer warmup. It's more intense than I thought- they're not fooling around in the warmup. They go from easy to a burst at level 10/10.
Includes the cool down, which was easy.

Race-day DVD. Did the US Masters Champs Criterium with RV.
The whole race, the camera is on his handlebars or on his teamamte's bike. Around the screen you can see Robbie's HR, power level, RPM and time. I tried to keep up with his HR and %power (relative, of course). I didn't go quite as hard as he did (His HR was 190 quite a bit, while I only let mine get to 10bpm below max) but wow, does he recover fast! There's a lot of power-coast-power in a criterium race, so it's basically hard intervals.

Hardest workout I ever had on the bike- I was absolutely drenched. Finished my water bottle 2/3 of the way through too, but wasn't bored.
It's a lot more interesting to have a rider's eye view from within the peleton than it is to watch regular TV, that's for sure. I'm not sure how often I'd want to do this same DVD over again as I'm sure it would get boring, but the format's awesome. Even better than I had expected.

I was concentrating on good running form today- smooth arm motion and upright posture. What I didn't notice was that I was really moving fast- I took the slightly longer route and set a good time. Compared to biking in soft snow I guess it's not such hard work.

C • Compared to Biking 2

Work ran late, so my warmup was a bit brisk on the way home.

Short of time, so I picked some particularly hilly detours and did intervals on the clock, rather than dropping my pack and doing repeats on a given hill.

Workout #1 - I'm giving this workout a 3 as this week I am now using 1/2 step more than my previous max.

This time I set out early in anticipation of horrible hike-a-bike, but the trails are more solid and I made itto work quite early. I should have taken an extra loop. I got the pedals and bars set better, and the ice is really no biggie with the studs.

Easy ride home on the icy trails in the dark.

I got the bright idea of equipping my 'bent with studded tires and pedals that can allow studded running shoes, and rode to work.
Riding on the icy bits was surprisingly rock-solid, the frozen ground was fine of course, but the crusty snow was pretty dismal, with a lot of hike-a-bike, and I was late for work too. Slower than running or skiing.
It's a PITA to get my feet into the Power Grips on a recumbent, so I couldn't pull up on the pedals as well as when I'm clipped in.

C • PITA 2

Somehow the ride home went better. Got the gears and brakes dialed a bit better, and the soft crust on the snow seemed to firm up a bit. Now to get the Powergrips on the pedals right.

Did the Power Yoga DVD. Lets call it 20 min, as much is warm up and cool down. The core exercises seem easier now. After a tough day at work, the ride home and yoga were the best part.

Today's run was on everything from dry ground to hard snow to glare ice to shoe-sucking silt, in light drizzle. Really glad I spiked my Montrails.

I did some drills while waiting for T-dog to investigate dog-type things on the commute.

Longer but less muddy trot home with T-dog.

Some core and leg strength

O-training with the Caledon Navigators. I did some coaching. Yes, that's not a typo! We had some newer navigators in the group, (at least AR type athletes not used to orienteering type navigation) so I went over things like orienting a map, folding and thumbing your location and getting the compass off your neck, as well as some route choice issues for stronger runners and weaker navigators. My map turned to toilet paper in the cold rain, so I let my "student" nav. with some review from me. Surprising how much you recall when you have the time to coach someone else, rather than just getting a map and running your butt off.

Included a warmup trot down with Bash.

Workout 3- Longer than usual and harder sets but I was watching a DVD and tinkering with my bike between sets, so I'll call it 1 at 2.

Hmm, moved up 1/2 step on many exercises today. Must be the time since my last weight workout!