Week 7 of Training

So this week has been an interesting week on the bike. I've gone back to the old Fuji and haven't touched the new Kestrel. I'm going to wait to get properly fit on it and ensure that everything is perfect. I think that is the main issue with my injuries, jumping back and forth between two different bikes cant be good if I already have an issue. So last week I was able to put some hours in on the rollers however still cant ride the road... weird I know.. and yes I'm just dying to get out on the road even though it has been cold weather. Riding on the rollers is one thing but being on the road breathing in the fresh cold and being chased by dogs can be fun... instead I have to look over to smudge stretching out on the couch and curling up into a ball on her favorite blanket looking at me like I've lost my mind.. which I may have by that point.

 

Monday- OFF

 

Tuesday- 30 min on the rollers. First time Ive been on the bike in 8 days and the doctor told me I would be able to ride by now. I just took it easy and plan on it the rest of the week.

 

Wednesday- 30 Min on the rollers.

 

Thursday- Christmas ride to Aunt Shells and Uncle James.. or something like that.. being cautious I decided to ride on the rollers with my brother Eddie.. 1 Hour.

 

Friday- OFF

 

Saturday- 1 Hour. Did a few intervals, 20 min at 160 watts 10 min at 200 watts then some ILTs and then 20 min at 160 watts.

 

Sunday- 1 Hour. Pretty much did the same as Saturday the legs were starting to feel pretty tired since it was my first week back on the rollers.

 

So I had a great Christmas and no we didn't get to do the traditional Christmas ride however we did do a ride on the rollers so that still counts... Right? It feels so good to be back on the bike and I'm very thankful that I'm able to ride on the trainer. I'm a little nervous to venture out on the road since the knee doesn't feel all the way recovered yet. When I get to about min 45 on the bike and stand up there is a slight pain. The Murray brothers, Eric, and a couple teammates are supposed to be doing the WBL ride on new years day but I'm not sure I'm doing it. Since I'm able to ride now I'm going to try and keep it that way until I leave to California!

Week 6 of Training

So week 6 really wasn't too exciting for training... I've spent the last week doing nothing but trying to recover the knee and get back on the bike. Every single day I've been icing, stretching, and doing exercises. I went and saw the podiatrist on Friday and got some custom insoles made and he prescribed me a anti inflammatory called Ketoprofen. It has SO FAR done wonders for my knee and I'm planning on getting back on the bike come Tuesday next week. I'm hoping by the 1st I can go out and do the WBL ride again and start the long distance training.

Week 5 of Training

 

Monday- 1 Hour on the rollers. 10 min warm up. 20 minutes at 160 watts. 10 minutes of ILT's. 10 minutes at 160 watts, 5 min at 180 watts, 5 min at 200 watts.

 

Tuesday- OFF!

 

Wednesday- 3+ hours outside.. started out 62 degrees ended 50 degrees. Today was by far one of the hardest rides I have had. It was so windy outside and I was facing either a 25-35 mph headwind, tailwind, or cross winds. There were times where I was cranking my "granny gear" on the flats because the head wind was so strong! I was just laughing at myself because it was just ridiculous winds and to think I could be facing something like that on my coast to coast ride so I'm glad I went out and did it.

 

Thursday- 1.5 Hours out on the road with Reggie. It was one of those rides where we were like bring your rollers just in case because it was 42 degrees with 34 degree wind chill when we started. However I didn't bring them on purpose because I knew there hasn't been many sunny days. Did a couple "yellow sign sprints" and the new bike felt awesome and the 175 cranks made a huge difference

 

Friday- OFF!! However I did suit up for the Aspen newspaper article! More info later...

 

Saturday- First ever WBL ride with David and Art.. What a great ride it was. There were 150 plus people and Ive never been in a ride that organized with 20. We ended up riding 5 hours in the 32-26 degree weather and there was a little sleet towards the end of the ride. A couple pros were off the front powering the 150 man train keeping an average of 20mph and on the flats it felt as if we were going 30. There is one thing that didn't go well on the ride and that's my left knee.. no not my right anymore the right one is fine however my left knee isn't.. This whole fit thing on the bike is driving me crazy. I'm going to take Sunday and Monday off in hopes of being able to ride with the jittery joes team on Wednesday and Thursday.

 

Sunday- Off knee recovery!!!!

Week 4 of training

Monday- 1 hour on the rollers 

 

Tuesday- Off day

 

Wednesday- 1 Hour on the rollers at Ed's house. We had a "TEAM MURRAY" ride. It was myself, Ed, Art, and Derin :) we just did a simple 1 hour ride with a few intervals

 

Thursday- 1 Hour on the rollers. This was by far one of the best rides ive had on the rollers. I just felt really really good and did 5 min efforts at 180 then 200 then 220 then back down to 200 then 180. Just felt awesome!

 

Friday- Off Day

 

Saturday- 1 Hour on the rollers

Sunday- 3 Hours outside 41 degrees. I also took out the new bike for the first time! The kestrel is awesome and it took some getting used to but after a few tweaks I fit on it like I was part of the bike. Thank you Reality bikes and Kestrel for all your help and support!

This week was a good week of training. There was a couple of nights where I really had to just get on the bike to be motivated. Once I got on it then the hour went by quick. Pretty soon I will be doing 1.5 and 2 hour rides on the rollers. They say an hour on the rollers is equal to 1.5 hours outside because of continuous pedaling and no downhills to coast. Ed, Art, Derin, And I went out to 3-D on Saturday and cut down 3 Christmas trees, one for each of our houses. A picture will be posted soon! It was a lot of fun cutting down my own tree and it was nice to have Jordan give all of us a tour of the house after. Week 5 of training coming up and I'm really starting to feel good on the bike. Also Saturday I might be going to Athens for my first WBL ride which isn't an official WBL ride but its still a 80 mile ride.. 30 more then the 50 I did Sunday... and at an average of 20 mph not 17...