Sun 4/5 – viewed team tactics as I was perfectly positioned 150 meters behind BW crew all morning! Thought I would be ready for Casey Crit; I’m not.
Despite being in LA for the month of March, I managed 3 weeks of Carmichael’s trng program. Up at 0500, tape feet and ankles and jump on trainer. Train candidates all day, treat blisters, pulls, tears, overuse syndrome, bruised egos and hit the rack at 2300. Started with 29 and graduated 10 for the unit. Returned to two days on the bike, two very late nights and a 0200 start. Good guys 2/Bad guys 0. I’m still hoping on Sunday I was just exhausted.
Mon 4/6 – 1 Hr Z2, 20 min tempo high Z3, low Z4 (low cad, 70-85 RPM)
MHR=193, Z1 116-125, Z2 125-135, Z3 135-154, Z4 154-164, Z5 165+
Tue 4/7 – 45 min Z2, 10 fast pedal (108-120 RPM)
Wed 4/8 – 30 min Z1, recovery ride
Thu 4/9 – 1 Hr Z2, 30 min flat sprints (10 sec ea. w/5 min Z2 between)
Fri 4/10 – 1 Hr Z4 (avg HR 166, 17 MPH avg.)
Sat 4/11 – 30 min Spinnervals Sprint workout, 10 x 10. Damn you Coach Troy!
Sun 4/12 – BW group ride.
Mon 4/13 – Cycle day off. 30 min trail run.
Tue 4/14 - 1 Hr Z2, 30 min Tempo high Z3, low Z4 (low cad, 70-85 RPM)
Wed 4/15 - 30 min in Z1, recovery ride
Thu 4/16 - 1 Hr Z2, with 20 min tempo high Z3, low Z4
Fri 4/17 - 1 Hr 10 min, Z4, stayed seated for all climbing
Sat 4/18 - unscheduled day off. bogged down with putting a bathroom back together and yard/house work for MA visitors.
Sun 4/19 - No Chain! 1 Hr, 30 Min, 17.9 MPH Avg, 160 BPM Avg. Great HR on the flats and attacked every hill. Need to start taking resting HR in the AM to ensure I'm recovering..day off yesterday may of done me more good than I expected. My best to the boys at Casey Crit.
Mon 4/20 - cycle day off. Ran 2.4, push-ups 50 x 3, sit-ups 50 x 3
Tue 4/21 - 1 Hr Z2, 30 min Tempo
Wed 4/22 - Ate Brkfst and lunch at desk to make it to the park and hoped to bump into BWR crew. started at top and raced (it's my log, I'll call it what I want!) downhill and spun back up. 4 sets. Ran into Ben as I was packing up. Good to See a familiar face!
Thu 4/23 - 1:10 Z2, VERY windy. felt like I was hill climbing...
Fri 4/24 - 1 Hr Z2, with 10 x 10 sec sprints
Sat 4/25 - Day off. Traveling to Louisiana and have a Fit test on Sunday.
Sun 4/26 - SOG Fit Test.
Mon 4/27 - 1 Hr Z2, 30 Min Tempo
Tue 4/28 - Long trng day, no time
Wed 4/29 - LONG trng day, no time
Thu 4/30 - 1 Hr Z2, 20 min Tempo