The following equipment is nearing replacement:
Bike
  • 1h 10m 02s
  • 20.20 miles
  • 17.31 Mi/hr

1,031 ft elevation

Sport
  • Crossfit
  • 17m 55s

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
25 Squats

Rest precisely three minutes between each round. Post time...

I modified this WOD to three rounds; a) although I perform pull-ups in my strength training routine, I reached muscle failure by the end of the 3rd round; b) reduced squats to 25 reps since I have a century on Saturday and I'm expecting 7,000 ft + of vertical climbing.

Bike
  • 32m 10s
  • 10.36 miles
  • 19.32 Mi/hr

Amphlett/Calif Dr.

Sport
  • Stretching
  • 10m

Rest Day.

After these two mountainous centuries, Tim & I have been searching for a flatter one.  It's sometimes discouraging to see these RRs on BT where people are finishing a century in 6 hours or less or with avg speeds of 17.85 MPH.  You says to yourself, "what the fu**, man."  Then, you read the RR and find that the century was completely flat.  I find the long straight-aways with no turns and flatness to be outright boring, and that 100 miles of such flatness would become monotnous.  Meanwhile, I keep reminding myself that we've chosen a couple of tough century rides, rides that are not predisposed to allowing exceptional speeds to begin with.   I think if I'm going to ride the pancake flat stuff, I'd rather participate in a TT out in Winters, CA on a 25 mile course, rather than some la-la-la century.

If I ride the Sequoia next year, I am convinced I'll shave time off of this year's performance because I know the route and I know where I can pour it on (with or without) participating in a paceline and still have something left for the second hill climbing out of Santa Cruz.  This year, I felt like I had to be conservative with my energy because I didn't  want to find myself jumping on a sag wagon cause I had nothing left for the my climbs, nor could I live with myself if I had to push my bike up the hill, either.  

Not long ago, a member of the Peninsula Velo yahoogroup announced that they were looking for other PV riders with whom they could go out and do hill climbing drills with on Mt Hamilton.  I responded to the guy's post and let him know that I would like to join-in on the drills, and his reply to me was, "Well, let's see who else responds..."  He hasn't followed-up with the group as a whole, nor has he contacted me.  What's up with people?  If you're goal is to round-up a group of specific people for this training objective, why did he bother to announce it publically and not just directly e-mail known individuals?

Strength
  • 35m

Leg Ext: 3x12x50
Leg Curls: 3x15x50
Calf Press: 3x20x75
DB Bench Press: 3x15x40s
Rows: 3x15x70
Upright Rows: 2x15x45
BB Curls: 2x15x45
Tricep Push Downs: 2x20x40
Hammer Strength Crunches: 3x12x50lbs

Sport
  • Crossfit
  • 08m 04s

Front Squat 3-3-3-3-3-3-3 reps

65, 75, 85, 90, 95, 95, 100

Bike
  • 3h 34m 53s
  • 53.43 miles
  • 14.92 Mi/hr

Rode from the house, out to the top of Skyline Drive via a climb up Old La Honda Rd (OLH Rd = 3.35 miles @ 1,250 ft climbing). I didn't take my garmin, so I dont know what our cummulative elevation was for the whole ride. Mostly just an easy ride - I was definately feeling those dead lifts from last night.

I just registered for next weekend's Giro di Peninsula.  I'm looking foward to another century ride.  Hopefully, this one will go a little faster, and I'm praying it will be well- supported like the Sequoia Century.   I suspect the weather will be much warmer for the Giro overall - if today is any indication of what the weather will be like next weekend.  

I felt pretty good about my climb up OLH Rd today.  We ended up in the midst of the Peninsula Velo group today, and I hung-in there with the Pen. Velo guys on the climb portion.  In fact, PV passed us up about 1 mile before we reached OLH Rd, but I caught them on the hill, so that felt really good.  I ended up not riding with them today because i chose to train with Tim in preparation for next weekend's century.  REEEEEEAAALLY though, I need to ride with other people - faster people - if I'm ever going to take my cycling to the next level.  However, I can feel that I am much stronger after the Sequoia, which is evidenced by overall better times, and my hill climbing has improved dramatically, but I still feel like I have a lot of work to do.   

Bike
  • 1h 22m 12s
  • 23.16 miles
  • 16.91 Mi/hr

1,502 ft elevation

Strength
  • 24m

Calf Press: 3x25x70
Pull-Ups: 7,10,8,5
Situps: 3x25
V-Crunch: 3x10
DB Shoulder Press: 3x15x20s
Curls: 2x12x55
Dips: 2x15xBW+10

Sport
  • Crossfit
  • 06m 24s
Crossfit:Deadlift 1-1-1-1-1-1-1 reps
95,105,110,110,115,115,120

Bike
  • 1h 00m
  • 16.66 miles
  • 16.66 Mi/hr

Easy spin, kept HR low

Sport
  • Stretching
  • 10m

betyoursilver's Training Log


 June 2006 
SunMonTueWedThuFriSat
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 
 
Time
Distance
  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals