I'm racing on Saturday down near Monterey, CA. I've been spending most of my week recovering and not putting in too many hours on the saddle. My fork seals blew last weekend, but I managed to get them fixed just in time for the race. I'm feeling pretty good, and am looking forward to racing some new folks as well as friends.
Day Off
I was supposed to do an early morning Headlands Dawn Patrol with the usual crew, but had to sleep in. I had been up rather late the past couple of nights finishing up a side project. Hopefully I can catch up on my sleep and get back into the swing of things. I also decided not to do the Grasshopper ride this weekend. Instead I hope to get in some steady training before I race the following weekend. Sometimes you need to know when to slow down.
Daydreaming
I've got this water bottle I keep at work. I picked it up in Leadville, CO prior to racing the big race, which I drink out of almost every day of the week. The afternoon sun hit it just right, sitting there, glowing like a beacon. It suddenly reminded me of the task ahead, and made me ask myself if I was ready for another Leadville. The short answer is yes. Bring it on! Will I be able to break 8 hours? That's the bigger question I'm quite confident I can answer. With daylight savings and the long hours of light after work I'm looking forward to ramping up my weekly riding volume.
Bogged Down
I think my effort from Tuesday morning is affecting my mood today. It could also be the change in weather, but I just didn't find it in me to get on the bike. I was scheduled to do a tempo ride, but instead I opted for the couch. I really need to be cautious about putting in too many unnecessary hours in the saddle. I probably need to hydrate and stretch more, but hopefully I'll be back in the swing of things tomorrow morning.
Recovery Day
Still feeling pretty good about my win the other day. Today I gave my body some proper rest, as well as a bit of active recovery. I've got a new foam roller recently to help massage out all the built up lactic acid, especially in my thighs. It hurts a lot, but I'm slowly getting used to it and seeing the benefits quickly. I'm less sore after rides and races now.
Race Prep
I'm racing tomorrow up in Granite Bay for the TBF Racing MTB Madness XC race. I'm hoping to do as well as the last time I was up there. My bike is all set, just had to tweak a squeal in my rear brake as well as adjust my font derailleur, but that's all. My body on the other hand is feeling shaky as usual. I strained my neck the other day, but I think it worked itself out. This afternoon I took a quick ride around the city, covering 18 miles or so, taking it fairly easy with a few sprint efforts to open up my legs. Generally I feel really good, and look forward to giving it my best tomorrow.
Steady As I Go
Put in a solid effort on the trainer after work today, completing a steady state effort of 5 sets of 8 minute intervals. This workout is the bread and butter of my training regimen. I have a few variations for interval length, but my watts are very consistent. It's a lot easier to do these indoors on a trainer vs. outdoors in that the efforts are more controlled. The workout itself isn't easy at all, but I've grown used to them. It helps me stay at race pace for longer.
Steady As I Go
I've had a very active week of riding and training. I started the week with two early morning outings to the Headlands, and this morning I put in a solid effort on the trainer doing what I believe to be the best interval for long-distance racing, the steady state. I'm in the middle of a build period so it's important for me to stay consistent and push my average wattage higher and higher.
Tomorrow I'll probably hit the Headlands before I head out to Palm Springs for the weekend, doing the Tour de Palm Springs as well as celebrating my wife's birthday.
On the Seventh Day
I tried to get some time in the saddle this morning, but I was still pretty wiped out from my ride yesterday as well as the week(s) of riding before. I had my trainer all hooked up, ready to do some steady state intervals, but barely managed to hold a recovery effort for 20 minutes. So rather than slug through a painful session I stopped and had brunch instead. It's good to take a break once in a while, especially when your body is telling you so. So for the remainder of the day I'll be relaxing and rolling over to a Super Bowl party. Go Niners!
Base Mile Blast Success
I finished Strava's Base Mile Blast in strong form, covering 0ver 800 miles and 80,000' of climbing. Not bad for a month's worth of riding. My last ride was a nice mountain loop through the Headlands. The weather is really starting to get nice here in the Bay area. It's creeping into the upper 60's, and it's been consistently sunny the past couple of weeks. Looking forward to putting in more miles as the days grow longer and warmer.
Recovery
I rode a lot last week. Over 16 hours logged in. I average between 10-12 hours per week, but I was definitely in the mood to ride. This week, however, I'm feeling a bit drained. I'll probably finish out the rest of my workouts this week, but then try to take it easy. It's the last week of the Strava base-mile challenge, and I've definitely accumulated enough miles. I've slowly learned the importance of rest, listening to your body and knowing when to slow down.
The Calm
The night before my first race of the season, the Old Caz, part of the Grasshopper Adventure Series. I have my company holiday party to attend to, but I plan on not drinking, eating a lot of carbs and getting to bed at a reasonable hour. Tomorrow's gonna be fun! Wish me luck.
Run, Forest, Run
Did a short four mile run along Lake Michigan. It was near freezing, and I haven't ran in six months. While it felt good to get some exercise I immediately knew I was going to pay for my effort tomorrow. Luckily it's Christmas, and I'll be relaxing by the fireside, opening and giving presents.
My run opened my eyes to some potential cross-training. My quads were sore afterwards, so there's definitely room for improvement. Not sure how much can be gained from running, but I suspect my sprinting could benefit.
Off Season
Happy holidays are here. I'm on a plane to Detroit to spend Christmas with the family. I'm looking forward to resting and relaxing, refueling on ham and wine. I brought my running shoes instead of a bike helmet. I haven't ran in over 6 months, so I hope not to overdo it. It's important for me to hold together some sort of exercise routine.
Somewhere over Leadville, CO.
Keeps Me Going
I found that high energy music like the mix below really keeps me motivated through those hard efforts on the indoor trainer. I know some people that pop in a movie or TV series and zone out while they spin, but I just can't seem to concentrate or find it very entertaining. Digging deep and finding that zone through music is the only way for me to roll. DJ mixes are great, especially if I haven't heard it all the way through. The anticipation and surprise of a good beat or song transition is enjoy the most. Dcup, an Australian DJ, does a lot of fun Nu Disco edits.
Looking Back on Training
Some of my riding buddies have recently asked me about training; if they should work with a coach, how to train correctly, any advice for getting on the right path. I only started seriously training a year ago, and have learned so much in that time. I'm continuing to understand the complexities of training, and have a lot to learn.
I work with a coach, and he helps me schedule the all important annual training plan (ATP), and holds me accountable for every workout. I've read most of Joe Friel's Training Bible, but it took me a while to be able to understand and absorb all the information.
You don't really need much in the way of gear, but two things I couldn't go without are my heart rate monitor and indoor trainer. I've got a power meter, too, but if I were on a budget I'd stick with just the heart rate monitor. The indoor trainer just makes for a very controlled and even environment for doing intervals properly.
What I've learned is that training requires a lot of consistency and commitment in order to see the results you want. It was really hard at first, especially sitting on an indoor trainer, but eventually I got into a rhythm and enjoy doing interval. I saw results quickly, but learned you need variation in your training blocks to see true fitness gains.
Training also means really listening to your body, and knowing when you need more recovery. Resting and nutrition is just as important as the workouts themselves.
Right now I'm settling into my first real tough training block, having spent most of the latter half of fall doing more endurance rides. I'm doing more long distance races this coming race year, so my annual training plan will be very similar to last year's, with the exception of increased volume and intensity.
I try to keep it fun, too. Not every day is a hard workout day. It's important to me to have fun on the bike, and not take it too seriously. As long as I'm putting time in the saddle and decide early on what kind of workout I'm doing, if any, then I'm better off than not riding at all, unless I absolutely need to recover.
I'm not a pro, and probably will never be, and that's cool. I love training because its goal oriented and requires a lot of discipline. It was hard to fit training into my busy life, but eventually it everything just fell into place. I made time for it without impacting the rest of my day and responsibilities. It was important to me put in the work, knowing the kinds of results and goals I could achieve with that kind of commitment. It's worth it to me.
So get out there. Understand the fundamentals of training and know it'll take time and commitment.
Over/Under
This is how my Monday evening went: 4 minute steady state. 2 minute power interval. 4 minute steady state. 2 minute power interval. 12 minute recovery. Repeat 3 times.
Time for bed.
On the 8th Day…
I rested. Sort of. Still had to ride my bike to work, but took it way easy. This past few weeks I've been doing power intervals in between my normal rides. They're painful, but I see the fitness gains after I give myself enough recovery.
Power Alternative
I woke up this morning not wanting to get soaking wet on the road/trails. The rain really hasn't let up all week. I had a power interval workout schedule on my calendar, and decided that would be enough for the day. I love the convenience and option of riding indoors, but I also hate riding indoors. I overheat quickly and easily, not matter how many fans you have pointed at me. I do love coming out of the workout feeling like I accomplished something so focused and demanding physically and mentally. I finally got my power meter working again, so it was nice to see my power numbers up higher than they were before.
Wishing for sunnier skies in the near future.
Rained Out
Normally the rain won't keep me from riding, but it did hamper my morning plans. I also needed the extra rest from a pretty intense week of riding my mountain bike, commuting in some fowl weather, as well as putting in some quality time on the trainer doing some much hated power intervals. At least I have options and a resounding will to jump on the saddle regardless of conditions.