Next week I'll be in Austin, TX to spend the holidays with my sister, brother-in-law, and father. Will be an easy training week, doing some indoor spinning (at Kevin Livingstone's Pedal Hard, downstairs from Lance's Mellow Johnny's shop) and hopefully some on-the-road bike time (will be renting a bike Friday-Sunday). Weather's looking good in forecasts.
The following week off will be a big training week. I'd thought of doing the San Bruno hill climb on New Year's, but after discussing with my coach, I'll be training full bore instead (16hrs scheduled).
Saturday (3h 45m, 53mi)
Sunday (4:15, 67mi)
Plan:
Endurance ride: 4h Zone 1
Notes:
Paradise loop then Lake Merced 2x.
Started dry but turned quite wet, as expected. Met the Mouse group ride at bridge to chat, but pre-announced plan to split off. Hung with group to Camino Alto hill, then waited for a while with group after hill for Nick to try to fix his flat, but he wasn't having any luck and blew the tube on try #1. It was cold and DP suggested I keep going.
Overall steady Z1 HR, but did spend a good bit of time in low-to-mid Z2 power. In the second quarter of the ride, I was trying to get my core temp up.
Kept it brisk in the last couple hours. Headed around Lake Merced twice to wrap up and did a couple 30m stretches averaging ~190W. It dried out, I warmed up, and felt great in this section and to the end. Spent a lot of this time in the drops and was surprisingly comfortable. Guess the stretching and the long rides are helping the back and neck. Tacked on a bit extra and felt like I could have kept going, especially with the easy week ahead.
Tuesday (1h 16, 21mi)
Plan:
Endurance ride - 1h 30m Zone 1
Speed - 8 x 20s Zone 5 (seated)
Notes:
Extremely cold (40F) and quite wet. 5 of us total at Polo Fields at pretty steady pace. For no good reason, I attacked with 1.5 laps to go for a hard solo effort. Hands were frozen after changing halfway to drier but lighter gloves, and cut z1 riding short by 15m.
Did 8x repeats with Jay. Did first 5 in 39x12. Then used big ring (53x16 or so). Took a good jump to get that going seated and spun it out to 120rpm.
Wednesday (1h 32m, 28.5mi)
Plan:
Tempo Endurance - 6 x 6m Zone 3
240w
Endurance ride - 1h Zone 1-2
Notes:
@ Polo Fields. Very cold, high-30s, which somewhat constricted breathing but I was otherwise pretty warm under all the layers. Most comfortable ride for a while, given the weather and my general recovery. Right glute / IT band felt tight but concentrated on smooth round pedaling, which seemed to get all the right muscles engaged. At end of last rep, right glute felt well worked out, which seems to happen when I work hard in the drops.
Felt like a meaningful workout. Kept pace up during recovery, spending most of the ride in Z2+, with reps in Z3. Lengthened the reps a bit, since I did today at the Polo Field and travel time to/from was at a minimum.
Friday (1h 38, 25mi)
Plan:
Leg speed - 8 x 30s Zone 3
max rpm
Endurance ride - 1h 30m Zone 1
Notes:
First comfortable, relatively warm/dry day for a while, around 50F. Took the non-interval part of ride relatively easy (low Z1), with relatively high cadence. Went out to Lake Merced, around 3x. Felt quite sick to my stomach and stayed home rest of the day.
Finally installed cadence monitor on bike. Having a real cadence number to look at made this workout more interesting. For intervals, was able to spin up from 120 to 135rpm smoothly. Took some concentration not to bounce over 135. Sometimes could hold it smooth at 140, but pretty mixed results. I got 2 reps to 150+. Was playing with gearing and pwr vs. rpm on various reps.
Bonus: Did 2x out-of-the-saddle leg speed sprints in 53x15 and 16. Felt pretty smooth hitting 120rpm on 1st and 130rpm on 2nd. ~10 sec each, starting the sprints from 110 and 115 rpm.
Plan:
Climbing - 3 x 10m Zone 3
~250w
Climbing - 45m Zone 2/3
Endurance ride - 2h 30m Zone < = 1
Notes:
Conzelman repeats then Mt Tam to Pantoll (stop at Bootjack). Averages on repeats: 252W/144bpm, 263W/147bpm, 250W/143bpm. Good cruising speed.
Took Tam on the easy side compared to Thanksgiving week, cruising in mid-Z2 for the climbing sections, recovery in easy Z1 on flatter parts. I was concerned that if I was too aggressive, I might aggravate the IT band again. It felt a bit tight, almost achy.
Did an extra bit of warmup through the Presidio before the bridge and repeats. Plenty of time in Z1 and some just below Z1.
Sunday (4:15, 67mi)
Plan:
Endurance ride: 4h Zone 1
Notes:
Paradise loop then Lake Merced 2x.
Started dry but turned quite wet, as expected. Met the Mouse group ride at bridge to chat, but pre-announced plan to split off. Hung with group to Camino Alto hill, then waited for a while with group after hill for Nick to try to fix his flat, but he wasn't having any luck and blew the tube on try #1. It was cold and DP suggested I keep going.
Overall steady Z1 HR, but did spend a good bit of time in low-to-mid Z2 power. In the second quarter of the ride, I was trying to get my core temp up.
Kept it brisk in the last couple hours. Headed around Lake Merced twice to wrap up and did a couple 30m stretches averaging ~190W. It dried out, I warmed up, and felt great in this section and to the end. Spent a lot of this time in the drops and was surprisingly comfortable. Guess the stretching and the long rides are helping the back and neck. Tacked on a bit extra and felt like I could have kept going, especially with the easy week ahead.
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