Wednesday, April 1, 2009
April training jeff
this weeks training is looking good started off Tuesday with a total of 35min lts at 79rpm with a nice tempo warm up and a easy spin cool down. Today I made a small step toward racing in the rain, I had just finished my 10min tempo when the rain started to fall, not like the Dismal but for me its a start, I hit the two set of bridging intvl. with 110% jumping like a mad man and going all out as my legs began to load and burn I just kept pushing, the 6min rest beteen sets was nice, that allowed me to recover and prepare for another hard effort.after a settle into a 20 min tempo for the ride home, Day two in the books
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Great job Jeff! My 1 minute efforts began to look like 50, 45, 39 seconds as I got spent.
ReplyDeleteThursday, I could feel the effects of Tue – Wed. I was ridding on my TT keeping the feel – real ,and notice some weird HR# I have seen this before and not sure what to make of it, I settled into a tempo where the effort seamed much harder then my Hr showed, Today I need my rest and will keep Sat. pre race ride short and sweet.
ReplyDeleteThe Canal TT went very well I shaved 4 min from last year time, had a top 10 until a protest bumped me to 11th,after looking at that a little closer I may have done better then first expected, leason learn still need to work on pacing, and make sure I reset may bike computer before blast off! it appears a rider beat me by a larger margin then our start times but never passed me? this leaves a lot of room for confusion.
ReplyDeleteWhat was the protest? Good job nonetheless Jeff . . .
ReplyDeleteFunny that that TT always seems to have a protest that is honored without much investigation. I had to argue last year myself. hmmm Still all in all a geat effort Jeff, keep it up.
ReplyDeleteThis week I was trying to recover from my TT,and was hit with a very demanding work load, I was able to slide 30 min of LT work on Wednesday with a good warm up and cool down. Thursday I was struggling for sleep, and was able to get out Friday for a 2hr low and slow recovery ride( how Low and Slow under 15mph av HR 99bpm ) I do feel like latter today I can hit the book ends, but I will be ridding in KG.
ReplyDeleteJeff thanks for the powder man . . . just got back from Sundays ride and am about to partake . . . I owe you one.
ReplyDeleteJack, I'm not sure what kind of trouble I may be in if you keep referring to me as supplying you with powder!(lol) That just sounds a little sketch, Especially around cycling.
ReplyDelete• It was nice seeing Greg, Jinks, Dre, the grades, and even Dewey was out, it seems like forever.
I hope to hook up with Steve and Bill in the park this week, I had to shuffle my days last week do to work and a last min fundraising both, So I really need to thank the guys who Road Sunday, for being patient as I worked my B-Ends into the ride. It was really nice having DRE laying it out with me!
Tonight working with the front wheel to the sky I got back on track and felt good about my work out
Jeff you rocked that TT, 4 minutes off your time on a 20K course, that's 12 seconds per kilometer - amazing improvement! Improving just 2-3 seconds per km is a big deal, so you should be proud of your growth as an athlete.
ReplyDeleteGlad to hear Dew-drop was out riding, next time you see him tell him "Hi" for me!