But may have finally beat the sinus/ear infection!
Going to do brevets… Long distance bicycle riding.
First one is 4/12 200k (or 129 miles) 7800 feet of climb. I have 12 weeks until.
Acquired a trainer and heart rate monitor.
2 test rides.
Was thinking of doing program “The Time Crunched Cyclist”… Carmichael.
A 12 week program whose max performance tends to peak at 8 weeks.
But test rides revealed that I am not ready for prescribed protocol. So going to “prepare” for protocol with a greatly abbreviated workout in the same flavor.
So 4x week.
40 minutes, 3x5 minute intervals with 8 minute rest between. target heart rate > 105 for non interval, and > 130 but < 140 for intervals.
First ride today.
Distance: 8.75 mi
Time: 40:25
Avg Speed: 13.0 mph
Elevation Gain: 13 ft
Calories: 348 C
Avg Temperature: 69.1 °F
Details
Timing
Elevation
Elevation Gain: 13 ft
Elevation Loss: 0 ft
Min Elevation: 0 ft
Max Elevation: 14 ft
Heart Rate
Avg HR: 122 bpm
Max HR: 141 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 81 rpm
Max Bike Cadence: 99 rpm
Backed off on the 3 through 5 using lower gear at cadence of 90…
Worked wonders…
Summary
Distance: 14.14 mi
Time: 1:05:07
Avg Speed: 13.0 mph
Elevation Gain: 0 ft
Calories: 587 C
Avg Temperature: 69.6 °F
Details
Timing
Elevation
Elevation Gain: 0 ft
Elevation Loss: 39 ft
Min Elevation: 291 ft
Max Elevation: 331 ft
Heart Rate
Avg HR: 128 bpm
Max HR: 149 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 78 rpm
Max Bike Cadence: 101 rpm
Backed off on the 3 through 5 using lower gear at cadence of 90…
Worked wonders…
Summary
Distance: 14.14 mi
Time: 1:05:07
Avg Speed: 13.0 mph
Elevation Gain: 0 ft
Calories: 587 C
Avg Temperature: 69.6 °F
Details
Timing
Elevation
Elevation Gain: 0 ft
Elevation Loss: 39 ft
Min Elevation: 291 ft
Max Elevation: 331 ft
Heart Rate
Avg HR: 128 bpm
Max HR: 149 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 78 rpm
Max Bike Cadence: 101 rpm
Summary
Distance: 12.48 mi
Time: 1:00:22
Avg Speed: 12.4 mph
Elevation Gain: 26 ft
Calories: 515 C
Avg Temperature: 70.0 °F
Details
Timing
Elevation
Elevation Gain: 26 ft
Elevation Loss: 23 ft
Min Elevation: 15 ft
Max Elevation: 28 ft
Heart Rate
Avg HR: 125 bpm
Max HR: 144 bpm
Zones% of Maxbpm
Cadence
Avg Bike Cadence: 76 rpm
Max Bike Cadence: 101 rpm
Temperature
Avg Temperature: 70.0 °F
Min Temperature: 69.8 °F
Max Temperature: 71.6 °F
Couple “rides” in…
Meaning on indoor fluid trainer.
Trying to scope out an interval program to prepare for my first 200k brevet on 4/12…
Pointed out how much I need to improve my Cardio Vascular system! Humbling would be the polite way of putting it.
Riding 4x intervals and 1 weekend ride if weather permits… HA.
Trying for 2 lifts / week. HA!
Interval work leaves me feeling like every day is the day after leg day from a systemic perspective. No real DOMS…
Well, hit the intervals too hard too frequently. Overreached, HR in am was VERY low for me, and weird throughout the day… Took week off worked on recovery factors and hr returned to normal and is stable…
Well that’s over and it’s last week to work towards the ride.
Weather was not great, but the wind was 15-25 with gusts. So went to gym for a lift.
Lost a LOT of strength in deads while I’ve been concentrating on riding. From 225-315 didn’t think I would try 500… hit 405 and figured I could do a single…
Lost less on squat, riding has built better quads since I have been sumo and wide stance long head has always sucked. Riding has been really good at balancing it out. That’s why not as much fall off on squat…
Hammer Strength (plate loaded) My gym has both plate and pin select.
The pin select have a different path and are smaller. So getting in and out and bar path don’t work as well for me. They have a sister gym which has a newer generation of plate loaded which are white, instead of grey, and are about midway in size.
Sorry it’s been awhile. No lift this week of last as getting ready for 200km bike ride Saturday and it’s more then a bit of a reach for me.
I completed the 200k ride, well sort of. Was outside of the time limit by an hour. I didn’t expect to make the time limit. It wasn’t as uncomfortable as all that and the climbs not as bad as expected. People were marvelous! Made most of the newbie mistakes.
Prep didn’t go as planned. Was far too much, too fast… But met the goal!
A cruddy week off due to family health emergency an enormous amount of driving, bad nutrition, poor sleep. Definitely text book way to NOT recover!
Saturday
Dead lifts:
3x3@225,315 ,405
3x500
hspl decline
3x5x450
hspl shrug
3x5x450
hspl pullovers
3x5x360
Errectors complaining through entire workout! not as bad Monday though…