I skipped the morning workout due to feeling a little fatigue from my ride yesterday. I could have went, but the break was nice.
I did do chest workout at the gym, but weights were definitely not the same. Todd saw how little I was doing and seemed happy to know I'm getting weaker. In the grand scheme of things, I would have to agree. However, the amount of work I'm doing on my first sets absolutely prevents me from moving the same type of weight as I used to. The explosiveness of the rep, in itself, tires me out and really prevents me from going heavy. The good thing is intensity can be achieved through different ways, so my new training regimen still causes me to hit failures. The only thing is I hope it conditions the muscle by tightening rather than growing.
Tomorrow's ride should be interesting. No starchy carbs tonight at all...just fibrous and with chicken. Wish me luck.
Monday, January 31, 2011
Trainer day 1-30-11
Here's a link to the ride report for the group: http://broadcomcycling.blogspot.com/2011/01/1-30-11-training-day.html.
On this ride, I worked on a couple riding techniques mostly pertaining to climbing. I observed a racer girl climbing up a certain way up NPC where she held the big ring the whole time and at a good pace. I spun behind her, but she seemed to tire less than I was.
I tried it out and it seems to allow me to charge up the hills faster. Leaning forward ahead of the bar but with your ass sticking up and your core tightened, pedal holding this form and it seems to allow me to push a bigger gear than when I'm spinning. It was definitely a good way to start a hill. On Aliso Creek, I found I was not only able to start out strong, I was able to rest for a little through spinning, but then got up again to finish the hill. I can't way to keep trying this out elsewhere, so we'll see if it really works.
On this ride, I worked on a couple riding techniques mostly pertaining to climbing. I observed a racer girl climbing up a certain way up NPC where she held the big ring the whole time and at a good pace. I spun behind her, but she seemed to tire less than I was.
I tried it out and it seems to allow me to charge up the hills faster. Leaning forward ahead of the bar but with your ass sticking up and your core tightened, pedal holding this form and it seems to allow me to push a bigger gear than when I'm spinning. It was definitely a good way to start a hill. On Aliso Creek, I found I was not only able to start out strong, I was able to rest for a little through spinning, but then got up again to finish the hill. I can't way to keep trying this out elsewhere, so we'll see if it really works.
Friday, January 28, 2011
1-28-11 Arms and More Cycling
I always think arm workouts are going to be easy, but they never really are. Doing the explosive fast reps take their toll and always make my arms feel crampy. Emphasis was on triceps first followed by a couple bicep sets. Despite smaller muscle group, still got winded after each set. 20-40+ reps depending on weight.
I was able to get out for a lunch ride today with Wed/Fri group. Noah was there along with Jaffe and Hiroshi, and I was almost going to just ride my own ride and not push too hard and work on tempo instead. Our route today was to Portola and back via bike trail. On CA, I rolled down with Noah, but once on the trail, I decided to hold steady pace and let front group just go. Doing so, I expected to fall far behind, but for the most part, was still able to see the front group all the way to Harvard. They jumped across the street before I could there though, and I sat at the light with this other guy who had fallen off the front. That let them start on Harvard while we had to wait to cross the street first, and then cross Barranca.
To that light, I had done most of the pulling with David and Tim behind me. Tim took one turn, which was cool, but I relieved him after and for the rest of the way. On Harvard, they were talking about how they were just going to hang behind me the whole time, which I didn't think would be too fun. I decided to up the pace at that point to see if I can catch front group. Fortunately, they got caught at light before bike trail after train tracks, so I was able to ride with them then. The group behind that had fallen off had also caught us by then.
Noah started the work on the bike trail, and I just stayed with the group not to incite any aggressiveness. However, Noah ended up getting a flat, and while I offered to help, he said to just go ahead and continue since he knows how to fix a damn flat. Off we went.
I started up front this time to go ahead and tow the group at a fairly decent pace. At one point, Hiroshi did get up front to do some work, but once he tired, I kept the group going and towed everyone to the top. At the top, they weren't sure what route to take back, but we ended up just double-backing to see if Noah was okay.
Of course, starting off again, no one jumped up front and I pulled back a little in case anyone wanted to do so. While doing about 24, Vin passes (just like always does) trying to prove to someone (maybe himself) how fast he's getting. Of course, I latch on to his rear wheel shortly after and wait for him to peter out. He does so shortly before seeing Noah again. Pulling all the way to Harvard, Jaffe or Hiroshi started to get up front, but it was pretty short-lived given hitting the first light.
I think we hit another light and saw 2 cyclists make a right turn in front of us. The regulars decided to chase them down only to get behind them once caught. Noah, on the other hand, took it to them instead and tore off past them. I jumped on to help, and took a turn to keep these 2 guys at bay. We did get caught at a light at Barranca where the rest of the group, including rider x and y sat in the back.
We got across the street and on the bike trail, and Noah led the group at this point. Once he got across the bridge, he picked it up a notch while the othes remained in his draft. The winds definitely seemed harder at this point, and after no one would relieve Noah, I went ahead and jumped up front again to help the guy out. In some ways, this makes Wed/Fri rides even more difficult since the turns up front are far more than Tues/Thurs.
After the other bridge, Noah decided to turn it up here as well, and being 4th or 5th back, had to chase him down and drop the others just to get with him again. Surprisingly at a point shortly after catching Noah, rider x and y pass us. Once they did, we hopped on their rear wheel up until we got on University. Once on University, Noah jumped ahead and we just wanted to again create a gap and finish strong to our regular CA sprint point. Noah was definitely strong today, and I just hung on (but prepared to defend again if necessary).
Up CA, I got caught at the first light while the others spun through it. This made for a nice little chase up the hill. I did catch Jaffe and eventually Vin, but the others had gotten to the top and were stopped by the light.
When we crossed Bison, Vin seemed to want to sprint at that point, so I tore off at this point as well to blow off the rest of my energy. Maybe next time, Vin.
GPS stats: http://connect.garmin.com/activity/65524269
I was able to get out for a lunch ride today with Wed/Fri group. Noah was there along with Jaffe and Hiroshi, and I was almost going to just ride my own ride and not push too hard and work on tempo instead. Our route today was to Portola and back via bike trail. On CA, I rolled down with Noah, but once on the trail, I decided to hold steady pace and let front group just go. Doing so, I expected to fall far behind, but for the most part, was still able to see the front group all the way to Harvard. They jumped across the street before I could there though, and I sat at the light with this other guy who had fallen off the front. That let them start on Harvard while we had to wait to cross the street first, and then cross Barranca.
To that light, I had done most of the pulling with David and Tim behind me. Tim took one turn, which was cool, but I relieved him after and for the rest of the way. On Harvard, they were talking about how they were just going to hang behind me the whole time, which I didn't think would be too fun. I decided to up the pace at that point to see if I can catch front group. Fortunately, they got caught at light before bike trail after train tracks, so I was able to ride with them then. The group behind that had fallen off had also caught us by then.
Noah started the work on the bike trail, and I just stayed with the group not to incite any aggressiveness. However, Noah ended up getting a flat, and while I offered to help, he said to just go ahead and continue since he knows how to fix a damn flat. Off we went.
I started up front this time to go ahead and tow the group at a fairly decent pace. At one point, Hiroshi did get up front to do some work, but once he tired, I kept the group going and towed everyone to the top. At the top, they weren't sure what route to take back, but we ended up just double-backing to see if Noah was okay.
Of course, starting off again, no one jumped up front and I pulled back a little in case anyone wanted to do so. While doing about 24, Vin passes (just like always does) trying to prove to someone (maybe himself) how fast he's getting. Of course, I latch on to his rear wheel shortly after and wait for him to peter out. He does so shortly before seeing Noah again. Pulling all the way to Harvard, Jaffe or Hiroshi started to get up front, but it was pretty short-lived given hitting the first light.
I think we hit another light and saw 2 cyclists make a right turn in front of us. The regulars decided to chase them down only to get behind them once caught. Noah, on the other hand, took it to them instead and tore off past them. I jumped on to help, and took a turn to keep these 2 guys at bay. We did get caught at a light at Barranca where the rest of the group, including rider x and y sat in the back.
We got across the street and on the bike trail, and Noah led the group at this point. Once he got across the bridge, he picked it up a notch while the othes remained in his draft. The winds definitely seemed harder at this point, and after no one would relieve Noah, I went ahead and jumped up front again to help the guy out. In some ways, this makes Wed/Fri rides even more difficult since the turns up front are far more than Tues/Thurs.
After the other bridge, Noah decided to turn it up here as well, and being 4th or 5th back, had to chase him down and drop the others just to get with him again. Surprisingly at a point shortly after catching Noah, rider x and y pass us. Once they did, we hopped on their rear wheel up until we got on University. Once on University, Noah jumped ahead and we just wanted to again create a gap and finish strong to our regular CA sprint point. Noah was definitely strong today, and I just hung on (but prepared to defend again if necessary).
Up CA, I got caught at the first light while the others spun through it. This made for a nice little chase up the hill. I did catch Jaffe and eventually Vin, but the others had gotten to the top and were stopped by the light.
When we crossed Bison, Vin seemed to want to sprint at that point, so I tore off at this point as well to blow off the rest of my energy. Maybe next time, Vin.
GPS stats: http://connect.garmin.com/activity/65524269
Thursday, January 27, 2011
1-27-11 Training Ride
Ride report blog: http://broadcomcycling.blogspot.com/2011/01/1-27-11-training-ride.html
Did okay today, but had little hints of cramping with the calves. This seems to happen from the leg training the day before, but it didn't ever fully cramp today like it did last week. Re-adjusting on the seat to use other muscles seemed to work. Got through the ride without either one fully locking up even after running out of water at Jamboree.
I was worried today that my reduced carb intake from the last couple nights (maybe since Monday) would be a factor, but I seemed to not be affected too much by it. The weight loss seems to be helping somewhat where I'm not lugging too much chunk up the hills.
Do I ride tomorrow?
Did okay today, but had little hints of cramping with the calves. This seems to happen from the leg training the day before, but it didn't ever fully cramp today like it did last week. Re-adjusting on the seat to use other muscles seemed to work. Got through the ride without either one fully locking up even after running out of water at Jamboree.
I was worried today that my reduced carb intake from the last couple nights (maybe since Monday) would be a factor, but I seemed to not be affected too much by it. The weight loss seems to be helping somewhat where I'm not lugging too much chunk up the hills.
Do I ride tomorrow?
1-27-11 Shoulder Day
Just finished training shoulders and the high rep sets are definitely taking their toll. Sets range from between 20-50 reps depending on how much I can keep breathing. The odd thing about building up intensity through high reps is that it hurts like a mutha during my workout, but the lasting effect isn't the same as when I train heavy.
One good thing is that it seems like it's taking less toll on other supporting muscles, so I'm hoping for a less injury prone year this year.
I checked my weight yesterday and came in under 164. I believe I was over 170 at the beginning of the year. so far so good.
One good thing is that it seems like it's taking less toll on other supporting muscles, so I'm hoping for a less injury prone year this year.
I checked my weight yesterday and came in under 164. I believe I was over 170 at the beginning of the year. so far so good.
Wednesday, January 26, 2011
1-26-11 Leg Training
First of all, sleep was pretty broken up last night, so I'm not sure how today's leg workout is going to go. I even work up at around 11:30 pm and thought my alarm clocked had gone off and was starting to get ready for the gym only to called back to bed by the wife.
Today, looking to do high rep sets for calves, hamstrings, glutes, and quads again. Energy level is medium, so we'll see how it goes.
For training at lunch, I'm contemplating on riding or just getting some elliptical action in the gym. I haven't decided yet. Maybe my leg training this early a.m. will decide this.
Today, looking to do high rep sets for calves, hamstrings, glutes, and quads again. Energy level is medium, so we'll see how it goes.
For training at lunch, I'm contemplating on riding or just getting some elliptical action in the gym. I haven't decided yet. Maybe my leg training this early a.m. will decide this.
Tuesday, January 25, 2011
Training Ride 1-25-11
GPS stats: http://connect.garmin.com/activity/65131843
Quite a humbling day today. 12 of us went out, and although Shannon not here, the group was still pretty stacked. Hilly ride, so just trying to stay in the middle of the pack was a challenge.
Vince and Todd were their usual billy goat selves and PV was also up there in the mix. He'd have been 3rd up Vista, but changing gears on a road bike is still something he's getting used to. Vince and Todd skipped the extra credit, so they really got ahead of us after Vista. As if they needed a head start.
Gary rode in today, so it was cool to see him out there with us despite. Stud!
Adrian implemented new tactics today of rest and charge. Both he and Verm would drop a little on the hills, and then come out of nowhere and blast past me...and with authority!
Hiroshi was also doing well up the hills, and was the perfect pacesetter for me all the way up Vista.
Regrouped at the top after doing extra credit, and the downhill on Park was a little sketchy for me. Nothing like the feeling that something may be wrong with your bike (wheels) when going down this street.
Eddie and I worked on NPC to catch PV and Adrian before the bottom. Eddie took the last pull to close the gap, so he's getting more comfy on that Felt.
Turning left on Bonita Cyn, I still kept thinking something was wrong with wheel and checking out the rear after we took off let the group get away. Mike Z. waited for me though...nice guy. We took turns up front most of the way back.
Upon entering the locker room, first thing Jaffe says to me was "are you okay? You were pretty slow today." I love these guys.
Quite a humbling day today. 12 of us went out, and although Shannon not here, the group was still pretty stacked. Hilly ride, so just trying to stay in the middle of the pack was a challenge.
Vince and Todd were their usual billy goat selves and PV was also up there in the mix. He'd have been 3rd up Vista, but changing gears on a road bike is still something he's getting used to. Vince and Todd skipped the extra credit, so they really got ahead of us after Vista. As if they needed a head start.
Gary rode in today, so it was cool to see him out there with us despite. Stud!
Adrian implemented new tactics today of rest and charge. Both he and Verm would drop a little on the hills, and then come out of nowhere and blast past me...and with authority!
Hiroshi was also doing well up the hills, and was the perfect pacesetter for me all the way up Vista.
Regrouped at the top after doing extra credit, and the downhill on Park was a little sketchy for me. Nothing like the feeling that something may be wrong with your bike (wheels) when going down this street.
Eddie and I worked on NPC to catch PV and Adrian before the bottom. Eddie took the last pull to close the gap, so he's getting more comfy on that Felt.
Turning left on Bonita Cyn, I still kept thinking something was wrong with wheel and checking out the rear after we took off let the group get away. Mike Z. waited for me though...nice guy. We took turns up front most of the way back.
Upon entering the locker room, first thing Jaffe says to me was "are you okay? You were pretty slow today." I love these guys.
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