Adventures of the Northwest

Yes... it's true... I AM a DORK! :(

This is what I sent to my coach about my workout this weekend which was very tiring. I am actually surprised I did so well as I was feeling under the weather - still am - with either allergies or a cold. :(

I am quite tired and legs a bit sorefrom my workout this weekend which I think was very good. Ahhh but I'm a real DORK! a major DORK! a major doofus of a muck nut DORK! You ready for this?

Ahhhh... so I forgot the workout plan at home and couldn't remember all of it for "Sunday" but I was on the track on Saturday - teaching the class. I kept thinking my "SUNDAY" workout was for the track so I figured since rain was expected for Sunday I would do the track while I was there. So I helped with the class and then I did some efforts. This is essentiallywhat I did:

3 efforts at 23 mph for 1 min each (which ended up tobe 25/26 mph on the 2nd turn to 4th turn until I hit NASTY headwinds that slowed it to 23 mph between turn 4 and 2). I did a few laps between each effort to get me into zone 1.

2 efforts at 23/24 mph (trying 25 but my energy was decreasing and I think winds getting worse) whereas the headwinds made me drop to about 20 or slightly above and I could only hold them for 1.5 minutes. That was with a lot of grunting and groaning and really pushing myself through my 'quit zone' at the time. I gave it another 1/2 lap or so past where I wanted to quit on the 2nd time. It was VERY tiring especiallythrough the headwinds. :( I mean they were stronger than any I remember while being on that track. :( I rested about 5 or 10 minutes.

So then I did - I think 3 jumps (maybe 2 but I reallythink 3). I actually felt really good... really strong, really good form, followed my line to the corner really well, didn't feel I hit the saddle hard(plopping) but rather gently sitting. I pushed andpushed so I jumped out of 2 and would go to the finish line... then once was turn 4 and then ended in mid-turn 1 and 2 like we practiced. Definitely felt a bit out of energy on that last one....but overall felt like I really pushed myself in a good way. :) I did notice my heart rate was able to quickly recover on the efforts but the jumps seemed to take just a tiny bit longer but not too much longer. I think the 'top' heart-rate seemed to be about the same after every effort and jump. It seemed to stay around 179 and 176.

Ok.... so if that wasn't bad enough.... on Sunday I went for a 2 hour ride of 30.68 miles. I started at Marymoor (with some nasty sidewinds but wasn't too much of a headwind at all which was good). I tried to stay in zone 2 as much as possible. I rode up toWaynita Drive Hill again and did that 3 times. The first time I was able to ride in my outer front cog again...farther than before. Where I was able to 'sprint' a bit previously, with a dip before a short climb to the rest of the top, I actually treated it like a jump and stood up out of my saddle and tried to sprint up as far as I could. It felt really good. I actually was recovered within like a minute of where I turned around and drank water before descending. Descended, drank water, relaxed a couple minutes -started again. Stayed in outer cog again (back gear was as low as the 2nd to biggest so almost - grannygear with back cassette). This time I stood up a couple times in an area where my legs were starting to feel a little 'weak' and didn't feel I had oomph. I was able to stay in this gear until almost to the very top of the whole hill. Was able to recover in the same manner. Did a 'short sprint' but this time definitely a bit more tired but still felt strong. I descended and rested less at the bottom. Went back up to the top. This time stood up in one short area where I did before - less time. Kept going and going... mostly stayed above 10-12 mph but one shortarea dropped to 9. In the "Sprinter" area I stood up just barely but didn't feel it was right so I sat backdown. Kept in the same gear - larger outer ring and back cassette almost in granny. This was ALL the way to the top of the hill - 1 mile although I had to stand up for the last little bit to get oomph up and over it. Recovered again within like a minute... felt tired but good. Legs definitely felt 'done' but not 'fried' on the descent... on the way back I felt pretty good...as I cruised about 17 mph or so. At some point I dropped just a bit for a mile or two to like 14/15 but overall felt good. Just tired. :) My stats for that was 2:14 with 139 ahr, 1:33 in my zone (my heart rate monitor's 'zone' is 123-161), 1077 calories. Bike computer showed 2:06 time with 30.68 miles with 14.6 average with 28.8 max. Saturday - with the class - was 2:15 time, 137 ahr, 1:06 zone and 991 calories with computer showing 29.16miles, 1:54.02 with a 15.6 average with 27.8 max.

Anyway.... I screwed up.... I'll try not to screw up this week as now coming home tonight I realized - OHDUH! We talked about doing these efforts on my road bike. So this Saturday I'll do the efforts on my road bike. The Wednesday hill repeat should be good for me. We will see how I do on Thursday after that. :) So just wanted to let you know... seems I am getting stronger and I am doing really well but I don't understand why I don't feel that way on the track orwhy I don't have that energy if I am doing so much better on that hill and such. My knees feel ok too...I can feel the workout on my legs but not like so sore it hurts just - wow... that was a good challenging workout. :)

So here's what my coach said:

M...,
That sounds AWESOME! You did great! As for doing the efforts on road bike versus track bike - it's ok to do them with the track bike. I was giving you an alternative with the road bike. But, if you can get on the track...go for it. Did you do the track workout on Thursday? How'd that feel?
As for the headwinds, they are a bear aren't they. They'll kick your ass more than anything. Let's hope they calm down right quick. I'm glad you quit when you did - it's important to listen to your body, when you're done, you're done and then you've got something to strive toward - getting that 3rd effort in...glad to hear that you're recovering nicely! Excellent, that's right where you want to be. And, glad to hear that you pushed yourself! You definitely pooped yourself with the hill climb stuff. Soooo, make sure that tomorrow when you get on the bike - make it slooooooowwwwwww and very easy. Almost like you're not doing much - active recovery. If you're on the trainer - go for 45 mins, if you're out on the trail, make it FLAAATTTTT, SLLLOOOOOOWWWWW and very EEEAASSYYYYYY!

You're rockin' on!
Cheers,
I...

Oops got more emails now:

M...,
One last thing...I want to tweak your Wednesday workout just a little this week - it's going to be a nice evening. Instead of doing hill repeats, I want you to go for a 1.5 to 2 hour ride and every 10 mins I want you to do a 15 second "burst" - or high effort - otherwise stay in zone 2. That will get the body ready for riding with strength on Thursday as opposed to working too hard on the hills on Wednesday and then not having enough in the legs for Thursday. So, avoid the hills and do this instead. I think you'll feel good on Thursday. Let me know!
Cheers again,
I...

My bad, I totally had my days mixed up - I thought it was Sunday night - good job on the recovery. Do the spin ups tomorrow and then the workout I just emailed you. I think you'll feel good on Thursday and I'll be there barking at ya:)
It was freaky windy this weekend. Let's hope it's all blown over now!

posted by Seattlebiker @ 9:45 PM