Garmin Connect - Activity Details for New Ride

Garmin Connect - Activity Details for New Ride

Week 9 of Training

(yes thats the snow and ice I was riding on)

Well another week down and another week closer to my ride. So on Sunday I was on the rollers just thinking to myself about my training and where I'm at with it. I was thinking that man my ride is in April and I've been riding 5 days a week now for 9 weeks this is going to be a long journey and April feels like forever away.... NOT.. when push comes to shove and you count the months you would think 4 months. January, February, March, then April.. right?!?! Well at least that's what I've been telling people.. But take this into consideration count the weeks... you should get 12 weeks plus a few days... 12 weeks!!!! I'm almost halfway through my training and haven't done a century ride yet.. Been fighting knee issues and of course cold and rainy weather. No time to panic though its not crunch time yet however next week I better get in a little more then just 1.5 hour roller rides I need to be riding outside 2 plus hours a day! Soon I will start 5 day straight training days with 1 day off a week. I'm going to have to get used to RIDING back to BACK days.

 

Monday- 1.5 hours on the rollers. 60 min at 165 watts. ILT's

 

Tuesday- OFF

 

Wednesday- 1.5 hours on the rollers. 60 min at 180 watts. ILT's

 

Thursday- 1.5 Hours on the rollers. 20 min 160, 20 min 180, 20 min 60, 10 min 200. ILTS

 

Friday- OFF ( SNOW DAY)

 

Saturday- 2.5 hours outside in the snow and ice. It ended up being a beautiful day out and really nice ride. The knee or should I say knee's held up really well. It was a lot of fun slippin and sliding on the ice. I couldn't get over how much was still on the ground and the salt trucks haven't made it to some of the back roads I was on.

 

Sunday- 1.5 hours on the rollers. 10 min at 150, 10 min at 170 X 3, then 5 min at 150, 5 min at 170 X 2.

 

Week 8 of Training

So things have been looking good for me with my training and being on the bike. I have yet to ride outside in weeks but you know what the weather has yet to be "nice." The way I've been looking at it is that I ride fine on the trainer and not so well on the road so I'll continue the trainer for a couple more weeks. This week being New Years I went up to Athens and hung out with the "Murray" clan and Stephen, Reggie, and Neely. We had a great time for New Years and for the WBL ride.. well you guessed it I didn't do it. For one I wasn't in the best shape to go out in the 40 degree weather and two.. my knee.... or at least that is my excuse and I'm sticking to it! So I ended up doing a training week of this:

 

Monday- 1.5 hours on the rollers. Steady pace between 150 and 200 watts.. for once no ILT's

 

Tuesday- 1 Hour on the rollers. Eddie came over and we did a easy ride. I kept it at 150 watts for 40 min then 10 min of ILT's.

 

Wednesday- OFF

 

Thursday- NEW YEARS EVE!! 1 Hour on the rollers. Again very easy and I got my new wireless power tap so it was interesting to see how it worked compared to the wired one... and Its pretty close to the same the only thing I see that is off is "virtual cadence" when I do ILT's it goes crazy!?!?!!

 

Friday- NEW YEARS DAY!!... AKA OFF DAY :)- Ed, Art, Reggie, Stephen, and Eric went out and did the WBL.. MAJOR PROPS TO THEM!

 

Saturday- 1 hour on the rollers. It took a while to get motivated today but after 30 min I started counting down till I was done.

 

Sunday- 1 Hour on the rollers. This was a great work out! I did 20 min on at 150 watts, 20 Min at 175 watts, and 10 min of ILT's.

 

So I really haven't been riding the new bike.. Actually I haven't ridden it since the first WBL ride. I'm going to stay off till I get fit and get all the correct measurements. I really cant risk any more injuries and what I'm doing now seems to be working. This week was a good week of riding and turned out to be a good rest week before I ramp it up next week... Next week is January so that means at least 1.5 hours on the rollers.... ohh boy only 4 months till I leave!

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...