Sat August 14th log
321 Time Trial Series Race #3
Started this one thinking I could actually break an hour. I know I have the ability but not on this day. It was a morning of discovery more than anything. Throw in a heat index of over 90 at 9 a.m., a bunch of rolling hills and there you have a recipie for a not so good day, well at least for me. I am finding out that I just do not do so well in that kinda humidity. You would think after IM Louisville I would have learned a thing or two.
Started out this TT averaging over 260 watts for the first lap and was gaining on the 2 in front of me and was only 20 seconds behind at the first turn. That's went it all went south..I could not maintain the power output and the HR just started to escalate from 160 to well over 170 putting OUT LESS power. Damn it!! I think it was dehydration by not hydrating up before on well enough. My average power ended up at 247, exactly what it was in April. Disappointing...but I know I more powerful than 247 watts for an hour...I watched the big dogs ride by putting out 300+ watts which is just amazing. I want to get there but it just takes time. Their cadence was really something, high 80's maybe while mine was approaching 100. This is another thing I must work on, using bigger gears. Also have to work on the hills and only going up 15% over FTP while climbing. FTP is more than 247, I know it!!!!!
1:02.40. Ran 2 miles at 8min pace
Monday, August 16, 2010
Wednesday, August 11, 2010
Tuesday Night Log
Attempted 6 x 2 minutes VO2 Max workout but could not finish it.
Stretched for 1 hour instead then taught about 1.5 hours of spinning class
Wednesday Log
Not so much fun in Augusta today. Goal was to maintain at least what I did last week with 5-190 more watts. I knew the speed would not be there since no draft off JB which was fine but watts should have been. Wrong. Maybe fatigue, heat, I dunno. Could not maintain 21mph, finished at 20.8 on an unbearable hot day with a short Trun after downtown Augusta. Calories seemed to be better this time though, finished all 3 bottles and 1/2 cliff bar but did not touch the water. Got to get that down and all of it sooner in the ride.
Will try it again.
Monday, August 9, 2010
Sunday, August 8, 2010
Saturday, August 7, 2010
Rode 62 Miles this morning.
First 30 were at 210 watts then did 2 x 20 min at 97% of FTP. The goal was 250 watts or better, 5 minutes off then hit it again.
Results
First 20 min
254 Watts
23.4 mph
165 HR
88 Cadence
2nd 20 Min
256 Watts
23.4 mph
168 HR
90 Cadence
Right on the money!
Ran 2 miles at 8 min per mile and actually felt great running. Hot but much better than the simulation Thursday.
Running 2 hours in the morning.
Friday, August 6, 2010
Thursday Race Simulation in Augusta
Got the site about 7 a.m. and started rolling at 7:45 or so after everyone got there. Large group to start but that changed quickly as we all went out on our pace. Goal wattage for the entire ride was 227 watts which is 87% of my current FTP.
Started out (and finished) behind Jeff as he was shooting for 260-270 watts and in the draft I knew I would be 50 watts under him if he maintains that effort. All I had to do was ride slightly to the left or right of his wheel to catch some air and the wattage should be there. This place is fast, 3 long climbs of 2-3 miles each but the rest is slightly rolling and some ridiculous speeds were posted for miles. Some miles we were approaching 32mph for the entire mile! Any I swayed in and out of the draft trying to get that sweet spot where there is just enough drag to get the watts up but not as much as it would be out in front so as to stay up with Jeff. He had no idea of the where all the turns were and there ARE LOTS of them on this ride, 14 or so that I can think of off the top of my head.
New borrowed wheel set seemed great and shifting was smooth only running 80 psi in this new technology tubeless clinchers with sealant. You can stick a nail through all portions of the tire, sidewalls included and it will immediatly seal itself up. CRAZY!!!
We finished the 56+ mile ride at 23.6 mph which included a wrong turn, several stop lights and many stop signs. On race day the effort may have been a 24.5 mph or FASTER day, lighting fast!! Wattage was lower as norm power only got to 217 and Jeff was also low by about 10 watts so all in all a good day from that vantage point. I will shoot for 10 more watts next time.
Caloric intake was bad, I had everything planned out but was way low on calories and too much fluid on the run with too much late on the bike. Eat early and often! That's why we do these things though. Tried to run but heat index was over 100. Got the first mile in at 8 flat, 2nd at 8:15 and it went downhill from there. I finished with 5.84 miles but the last 3 were very slow. Took Gatorade in a water bottle which I held in my hand. It made me nauseous and the bottle was a bitch to carry. At mile 4, my heart rate was already in the 165+ range and I had slowed down to 9 min miles. This is similar to what happened at Ironman Louisville. I remember trying to run 10 minute miles there with heart rates over 170..That kind of heat, which mentally I am fine with, just physically kicks my butt. Hopefully late September in Augusta will be a little bit cooler like last year. Still warm but it was most defiantly not 90+ degrees with an index of well over 100.
Good day and we have 2 more Augusta trips planned plus another mountain epic training weekend coming up..
1.5 hours on the bike tomorrow with 2 x 20 at 95% and 2 hour run on Sunday at Temp pace, under 8 min per mile. May run a "recovery" 5 miles today at some point. No soreness from yesterday.
Got the site about 7 a.m. and started rolling at 7:45 or so after everyone got there. Large group to start but that changed quickly as we all went out on our pace. Goal wattage for the entire ride was 227 watts which is 87% of my current FTP.
Started out (and finished) behind Jeff as he was shooting for 260-270 watts and in the draft I knew I would be 50 watts under him if he maintains that effort. All I had to do was ride slightly to the left or right of his wheel to catch some air and the wattage should be there. This place is fast, 3 long climbs of 2-3 miles each but the rest is slightly rolling and some ridiculous speeds were posted for miles. Some miles we were approaching 32mph for the entire mile! Any I swayed in and out of the draft trying to get that sweet spot where there is just enough drag to get the watts up but not as much as it would be out in front so as to stay up with Jeff. He had no idea of the where all the turns were and there ARE LOTS of them on this ride, 14 or so that I can think of off the top of my head.
New borrowed wheel set seemed great and shifting was smooth only running 80 psi in this new technology tubeless clinchers with sealant. You can stick a nail through all portions of the tire, sidewalls included and it will immediatly seal itself up. CRAZY!!!
We finished the 56+ mile ride at 23.6 mph which included a wrong turn, several stop lights and many stop signs. On race day the effort may have been a 24.5 mph or FASTER day, lighting fast!! Wattage was lower as norm power only got to 217 and Jeff was also low by about 10 watts so all in all a good day from that vantage point. I will shoot for 10 more watts next time.
Caloric intake was bad, I had everything planned out but was way low on calories and too much fluid on the run with too much late on the bike. Eat early and often! That's why we do these things though. Tried to run but heat index was over 100. Got the first mile in at 8 flat, 2nd at 8:15 and it went downhill from there. I finished with 5.84 miles but the last 3 were very slow. Took Gatorade in a water bottle which I held in my hand. It made me nauseous and the bottle was a bitch to carry. At mile 4, my heart rate was already in the 165+ range and I had slowed down to 9 min miles. This is similar to what happened at Ironman Louisville. I remember trying to run 10 minute miles there with heart rates over 170..That kind of heat, which mentally I am fine with, just physically kicks my butt. Hopefully late September in Augusta will be a little bit cooler like last year. Still warm but it was most defiantly not 90+ degrees with an index of well over 100.
Good day and we have 2 more Augusta trips planned plus another mountain epic training weekend coming up..
1.5 hours on the bike tomorrow with 2 x 20 at 95% and 2 hour run on Sunday at Temp pace, under 8 min per mile. May run a "recovery" 5 miles today at some point. No soreness from yesterday.
Wednesday, August 4, 2010
Wednesday Log
Swim from the docks on the Irmo Side of the damn to the towers and back, a distance of just over 2 miles. Water was rough and actually white capping a bit at times. I swam with no wet suit so not the safest thing to do but swam with lifestudy aka Nick. Really drained afterwards and a little bit of motion sickness similar to the damn swim in 2006 when it was really bad out there.. Just focused on endurance swimming, proper form, kicking, sighting, breathing, etc. No hard stuff today but stepped on the gas a few times here in there. Had to play it safe since there was no help out there and no assistance from a westuit.
5 mile to run tonight - very slow just for frequency and then RACE DAY SIMULATION in Augusta tomorrow. wha hoo!
Tuesday, August 3, 2010
Back to the real world. Spent the last 4 days roaming through the mountains in NC. Had a great time with my wife and daughter. Grandfather Mountain, Canoeing down the New River, Fishing. relaxing. Training, oh yea that.. Ran down New Hope Mountain on Friday afternoon in Rutherfordton. This is 18+ grade and goes for 1.2 miles, Sooooo hard to run down. After reaching the bottom I then ran an additional 3 miles of very hilly roads turned around and came back to the base of New Hope. I would not call it exactly running up this monster but I tried something that was faster than a slow walk. I had to stop 3 times to let the heart rate get back under 200 and I was barely moving. Enough of that!
Got up early Sat morning and sat on the trainer for a little while doing nothing but spinning and watching TV, no intervals, spinnervals DVD's. Nothing but an easy spin as I was already sore. This is a different type of sore due to the use of different muscles that must be utilized to brake going downhill and pull you back up hill. Steep mountains I should say.
Got up early on Sunday and ran Moses Cone for a total of 10 miles. This week I ran it in reverse up the spiral past the old apple barn and to the Manor house. Such a peaceful place that I just stopped to take it all in before heading back down to the base. Pace going up was around 10 minutes or so, but it's all uphill and I kept the heart rate under 163 which, I feel, is my treshold at this point. I would love to get tested again, this time at USC. I must make some calls about that. Anyway, picked up the pace coming down hill and averaged in the low 7's for an overall pace in the 8:40's. Temps were great, in the 60's, but I was still soaking wet.
That's about all I did. Took Monday off and will be hitting the bike this morning at around 8 for 30 miles with some 4 x 3 minutes at 125%. Got to test the new training wheels I borrowed from John at the Cycle Center. Dura Ace Tubeless Clinchers with a new SRAM 12-25 cassette. Should climb better.
Weekend totals
16.2 miles running with extensive elevation gains and drops
few minutes on the trainer
Got up early Sat morning and sat on the trainer for a little while doing nothing but spinning and watching TV, no intervals, spinnervals DVD's. Nothing but an easy spin as I was already sore. This is a different type of sore due to the use of different muscles that must be utilized to brake going downhill and pull you back up hill. Steep mountains I should say.
Got up early on Sunday and ran Moses Cone for a total of 10 miles. This week I ran it in reverse up the spiral past the old apple barn and to the Manor house. Such a peaceful place that I just stopped to take it all in before heading back down to the base. Pace going up was around 10 minutes or so, but it's all uphill and I kept the heart rate under 163 which, I feel, is my treshold at this point. I would love to get tested again, this time at USC. I must make some calls about that. Anyway, picked up the pace coming down hill and averaged in the low 7's for an overall pace in the 8:40's. Temps were great, in the 60's, but I was still soaking wet.
That's about all I did. Took Monday off and will be hitting the bike this morning at around 8 for 30 miles with some 4 x 3 minutes at 125%. Got to test the new training wheels I borrowed from John at the Cycle Center. Dura Ace Tubeless Clinchers with a new SRAM 12-25 cassette. Should climb better.
Weekend totals
16.2 miles running with extensive elevation gains and drops
few minutes on the trainer
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