Race Time

4/30 = 25:00 Run
4/29 = 40:00 Trainer Bike - High RPM

I am really excited for the PB Duathlon tomorrow. I just have one prediction going in. PAIN. I will lay it all on the line and give everything I have. Look for a race report tomorrow.

Bike Trainer Workout

I got some recovery time in this week and focused a little bit on my studies. I hope to be refreshed and ready to go now. Felt real strong today.
Bike Trainer

• 1:00:00

Bike Trainer High RPM

Easy spin tonight on the Bike Trainer. I kept the RPM's at about 100. My hamstring feels strong again. I am itching to do some high intensity stuff on the bike/run but I will hold off for a while. I want to make sure it is fully healed.
Bike Trainer

• 1:00:00

Bike Trainer Workout

Yesterday I didn't have time to post my workout.
3/17
Bike Trainer = 50:00

Bike Trainer Speed Workout 3

This is the 3rd in a series of 6 bike trainer speed workouts. This workout is similar to a tempo run - but on the bike. It is supposed to be done close to the Functional Threshold Power zone (FTP) or at the same pace as a 40k Time Trial. At this pace, should also be the anaerobic threshold, where you are (just barely) not taking in enough oxygen to meet body requirements. Lactic acid accumulates in the muscles and they become fatigued. Eventually, at this pace, an athlete is unable to continue.
Unfortunately, I don't have a power meter, so I am estimating my effort by 1) percieved exertion 2) Heart rate monitor.
I estimate that my Functional Threshold Power (FTP) zone is at about 162BPM (plus or minus). So I tried to keep my HR within about 5BPM of 162. Unfortunately, I was just a little on the low side, but it was still a real tough workout.

1. 7 minutes easy spinning - warmup
2. 8 minutes in saddle @ FTP - 150BPM (Now 15 min mark)
3. 2 minutes out of saddle @ FTP - 165BPM
4. 8 minutes in saddle @ FTP - 154BPM (Now 25 min mark)
5. 2 minutes out of saddle @ FTP - 170BPM
6. 8 minutes in saddle @ FTP - 159BPM (Now 35 min mark)
7. 2 minutes out of saddle @ FTP - 172BPM
8. 8 minutes in saddle @ FTP - 165BPM (Now 45 min mark)
9. 2 minutes out of saddle @ FTP - 175BPM
10. 1 minute in saddle @ FTP - 170BPM (Now 48 min mark)
11. 12 minutes easy spinning - cool down

That makes for 1 hour total ride time. 41 minutes were @ my estimated Functional Threshold Power (FTP). Stay tuned for workouts 4-6. Power Up. Weight Down!

Bike Trainer Speed Workout 2

This is the 2nd in a series of 6 bike trainer speed workouts. They are designed with the goal of breaking the course record of 14:45 at the Freeport Bike indoor 10k time trial.

I don't have a power meter so I estimated my efforts by 1) Percieved exertion 2) heart rate monitor.

This one was a real tough one.

% Based on Avg Watts for 10k Rolling TT

1. 10 minutes easy spinning-warmup


2. 5 minutes @ 15% above avg watts for 10k TT(now @ 15 min mark)


3. 10 minutes easy spinning


4. 5 minutes @ 15% above avg watts for 10k TT(now @ 30 min mark)


5. 10 minutes easy spinning


6. 5 minutes @ 15% above avg watts for 10k TT(now @ 45 min mark)


7. 10 minutes easy spinning


8. 5 minutes @ 15% above avg watts for 10k TT(now @ 1 hr mark)


9. 10 minutes easy spinning-cool down

That makes for 1hr, 10 min total riding (20 minutes was at a violently painful pace). The heart rates for my 4 intervals in sequence were: 173,178,183,181. During the easy spin portion, I quickly recovered to a heart rate in the 130's.

Thanks again to Ron Mattson of Freeport Bicycle Company for this workout. He contributed 3 out of the 6 bike trainer workouts I will be doing. Stay tuned for workouts 3-6. Power Up. Weight Down!

Bike Trainer Speed Workout 1

I have had some time to digest the results from Sunday's 10k time trial. Going in I knew I hadn't biked much and said I wanted to be within 2 minutes, 30 seconds of the course record - 14:45. As it turned out, I was 1 minute, 18 seconds from the course record, averaging 293 watts. Now, I WANT 14:45! Not so much to get the course record and beat other people, but just to be at a point where I am really making progress. I have come up with 6 brutal workouts that will help me with my assault on "Mission sub 14:45". I plan on doing them every other day, as time permits. Today was workout 1. I was awake, sweating buckets at 4:00 AM.
This workout was designed for someone riding with a power meter. I don't have one, so I will be be estimating my efforts by 1) percieved exertion 2) heart rate monitor.

% based on Avg wattage for 10k Rolling TT

1. 6 min easy spinning-warmup
2. 2 min @ 10% below avg watts for 10k TT
3. 1 min @ 10% above avg watts for 10k TT
4. 2 min @ 10% below avg watts for 10k TT
5. 1 min @ 10% above avg watts for 10k TT
6. 2 min @ 10% below avg watts for 10k TT
7. 1 min @ 10% above avg watts for 10k TT(Now at 15 min mark)
8. 6 min easy spinning
9. repeat steps 2-7(now at 30 min mark)
10. 6 min easy spinning
11. repeat steps 2-7(now at 45 min mark)
12. 15 minutes easy spinning(1 hour total)

In total, there was 27 minutes of riding that was close to the effort level from my 10k TT. 9 of those minutes were slightly above that effort level. My HR for the high effort intervals was within 5 beats of 177. My HR for the lower effort intervals was within 5 beats of 167.

Thank you to Ron Mattson of Freeport Bicycle Company for this workout. He contributed workouts 1-3 of my 6 part bike trainer series. Stay tuned for workouts 2-6...Power UP. Weight Down!

10K Cycling Time Trial

Today, my friend Kim Edler and I went to Freeport Bicycle Company to compete in an indoor time trial. The race is done on a Computrainer, so it simulates a real race on the road in every way from a speed and power standpoint. It even accounts for a rider's weight. So a heavier rider has to work harder going up a hill --just like on the road.

This was a great way for me to gauge my current level of cycling fitness. Even though I haven't been spending enough time on the bike trainer, a baseline measurement like this can be a valuable training tool.

Effort

A 10k cycling time trial is designed to be one of the most painful activities in all of sports. It certainly was for me. I loved every second of it though. I gave everything I had down to the last.

• Avg HR = 184
• Max HR = 198

Results

I came in 5th place out of about 25 males. I was 1 minute and 18 seconds off the course record. The close loss made me think of the 2! times I came completely unclipped from my pedals. Oh well.

• Avg MPH = 23.2
• Max MPH = 28.9
• Avg Watts = 293
• Max Watts = 564
• Total Time = 16:03.99
• Weight w/Cycling shoes = 180LBS
• Weight w/bike = 206

Value as a Training Tool

Now that I know my baseline stats for a 10k time trial, I will begin to do a few workouts to specifically improve my time in this event. Then, in a few weeks I plan on repeating the same course to measure my improvement.....Power Up. Weight Down!

Bike Trainer Workouts Plus

• 2/22
• --6:00 Nordic Trac,
• --4:00 Tabata Protocol Burpees and Thrusters,
• --6:00 Nordic Trac
• 2/24
• --35:00 Bike Trainer (Tempo pace)
• --Close Grip Pullups = 17
• --Dips = 23
• --Ab wheel = 10
• 2/25
• --Run 2 mile, then stopped --sore hammy
• 2/26
• --50:00 Bike Trainer

Wanna Race?

I am pretty excited about the 15k race tomorrow. It is supposed to be 25 degrees and snowy (10 degree wind chill). Giddy up!

Today's Workout
Bike Trainer

• 50:00 @ 100RPM

Quick Brick

Bike Trainer
- 40:00 (Tempo Pace)
Run
- 22:00
- 3.04M

Bike Strength Intervals

Trainer Bike

• 50:00 total
• 3 x 6:00 strength intervals (5:00 rest between)

Pull-ups Day 5

• Wide Grip Pullups = 1, rest 10 seconds
• Wide Grip Pullups = 2, rest 10 seconds
• Wide Grip Pullups = 3, rest 10 seconds
• Wide Grip Pullups = 4, rest 10 seconds
• Wide Grip Pullups = 5, rest 10 seconds
• Wide Grip Pullups = 3, rest 10 seconds
  

Bike Trainer

Bike Trainer

• 50:00
• 100RPM

Bike Trainer

Bike Trainer

• 45:00
• 100+RPM

Lift

• Close Grip Pullups = 16
• Wide Grip Pullups = 11

Bike Trainer Workout

I rode my trainer bike while watching some of the football game tonight.

Bike Trainer

• 1:03:00
• 100+RPM

Bike Trainer Workout

Bike Trainer

• 1:45:00
• RPM = 100+

Today I watched the Steve Prefontaine movie while riding on my bike trainer. He has always been an inspiration to me. His story is a great one http://www.prefontainerun.com/. I will certainly talk more about him in the future. Let me leave you with one of my favorite quotes from him. "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine

Bike Trainer Strength Intervals

Bike Trainer

• 55:00
• 4 x 5:00 strength
• -Biggest Gear
• -60 RPM

Early Bike Trainer

Bike Trainer

• 55:00
• 105RPM

Lift

• Dips = 24 x 1set
  

Bike Trainer Workout

The workout today was simple and straight forward. 1) Build bike endurance. 2)Maintain body strength

Bike Trainer

• Total Time = 2:00:00


• RPM = 100

Warmup Pullups = 10

Close Grip Weighted Pullups(40LB) = 2sets x 6reps

Wide Grip Weighted Pullups(40LB) = 2sets x 3reps

Ab Tower Knee Tucks = 1set x 15reps

Snowy Run

My neighborhood workout partner/Ironman Craig Schlawin went for an hour run with me this morning. We went at a nice and easy pace from our house to the Sinnissippi Trail. It was snowing and very sloppy and slushy the whole way. Though the conditions were bad, we took it easy and enjoyed ourselves.

Bike Trainer

• 30:00

Run

• 1:00:00
• 6.1 miles approx