Going Long and Hard.

Tuesday...

High Gear A-Ride...Object was to not go on the offense too much and spend more time rotating through the paceline. I didn't attack anywhere albeit I did have to do a few extended pulls at the front to bring back some break attempts. No one got too far😉

Entire workout (205 watts):
Duration: 2:01:43
Work: 1500 kJ
TSS: 181.8 (intensity factor 0.947)
Norm Power: 275
Distance: 43.214 mi
Min Max Avg
Power: 0 927 205 watts
Heart Rate: 87 176 142 bpm
Cadence: 30 163 85 rpm
Speed: 2.3 38.3 21.3 mph

Another objection for the beginning of this week is to cut back some calories. On off race weeks I cut my diet back monday, tuesday and wednesday by about 1,000 calories per day. I normally eat between 2,500-3,500 calories a day, so even with cutting 1,000 calories out I still eat more than most people do!! It's about all I can get away with before my body figures out what's going on and switches gears into "fat storage mode".
So far it's worked well. In January I weighed around 180 pounds and these days I'm under 158, I'd like to be down around 150 by 'cross season:hmmm:

-Jim.
 
Wednesday...

We are experiencing technical difficulties, let's try something new...I've been hijacking my neighbor's wireless internet to upload from my laptop. They've figured it out and I now need to go buy a router. Poop. We can see if this works for now. It's been a slow week so there hasn't been too much exciting stuff going on around here. Backtrack😀

http://www.trainingpeaks.com/sw/YH42HEQ3WSEZSILUKSPQFU2BZA

Click on "summary"...It makes a whole lot more sense then...

-Jim.
 
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Friday...

Active recovery day turned into straight-up day off!! I took today off to get the SuperFly back into some kind of shape!! And, I also brought the trials bike in to make sure it still works, I have some plans😉

-Jim.
 
Saturday...

Was scheduled for 2 hours with 2x20's @ 270 watts. I hit the 1st one on the way to work went a little harder @ 300+ watts. I actually have a harder time doing intervals at a lighter wattage than when I'm really hammering:hmmm:

Same thing on interval#2-I got closer but still was over. Good news is I found a new dirt road that's over a mile long in North Branch. FUN!! I've been throwing dirt roads into my loops whenever I can just to keep it interesting. Oh, and I also did an extra hour to make up for taking off yesterday.

http://www.trainingpeaks.com/sw/R2M3PJSPWCUMF6CC4ZTSIT4OCQ

-Jim.
 
Sunday...

Lewis Morris pre-ride...This is the only race that's close enough to hit beforehand so I do. Nothing structured today, just out to have some fun!! Met some MTBNJ peeps including Utah Joe, Woody, J-Short, and some lurkers. We rode a respectful pace and everyone pretty much kept together for a couple laps. Sweet!! Eventually it broke down to 4 of us and we picked it up a little, but not nearly race-pace. I think we'll be somewhere in the 25-27 minute lap range @ pace? The loop seemed to go by pretty quick. Ran into NTCMTB nemesis Seabeast out there pre-riding as well, seems he's not gonna give up his new top-spot in the overall quietly:getsome:

http://www.trainingpeaks.com/sw/Q4HOMLJMR4SI53VQQBONKYCFHE

Spent about an hour on the trials bike after work again...Forgot to mention I did the same yesterday...Some of it's coming back...

-Jim.
 
Monday...

Active recovery...Oops...I spent about 50 minutes in zone3 today. I went exploring around my new dirt road and got excited. Roger may kill me...On the other hand, he may be used to it by now, I often go astray on Mondays and with my wife being home now it's a good day for me to get a better ride in:hmmm:

http://www.trainingpeaks.com/sw/QTXIBS3RPEZJXV3V4MOTUAW3VY

PS-I saw Transformers with the boys today. Go see it!! It ROCKS!!

-Jim
 
Tuesday...

Double session. This morning I had to do 2x20 tempo blocks with LTx2 minute jumps every few minutes for the duration of the interval. Basically it went something like 270watt effort for 5 minutes then increase to 350watts for 2 minutes then back to 270, etc, etc...Pretty full recovery between sets...I like these because they feel like a mountain bike effort even if the HR data may not support that:hmmm:

Entire workout (215 watts):
Duration: 1:46:00
Work: 1367 kJ
TSS: 145.5 (intensity factor 0.907)
Norm Power: 263
Distance: 31.19 mi
Min Max Avg
Power: 0 683 215 watts
Heart Rate: 77 165 131 bpm
Cadence: 29 166 75 rpm
Speed: 2.5 42 17.6 mph

Better stuff...Here's an overall 20 minute block...The average wattage is higher due to the jumps over LT...

Duration: 20:02
Work: 356 kJ
TSS: 41.1 (intensity factor 1.109)
Norm Power: 322
Distance: 5.436 mi
Min Max Avg
Power: 0 683 296 watts
Heart Rate: 77 165 148 bpm
Cadence: 30 108 68 rpm
Speed: 2.9 42 16.3 mph

Still better stuff...Here's one of the 2 minute blocks within the 20 minute block...This is one reason I train with Power, even though my average wattage was 391 (well above LT) my HR never had the time to react. If I went by HR during these, my wattage would've been closer to 500, my legs would've exploded and I wouldn't have been able to complete the entire 20-minutes!!

Duration: 2:01
Work: 47 kJ
TSS: 6.5 (intensity factor 1.388)
Norm Power: n/a
Distance: 0.289 mi
Min Max Avg
Power: 259 507 391 watts
Heart Rate: 151 165 159 bpm
Cadence: 53 72 61 rpm
Speed: 7.1 9.9 8.6 mph

Obviously my average speed during these will show that I do a lot of my intervals through a hill string. I like adding elevation to make it again, more like an MTB effort, because after all, that is ultimately what all this road riding is preparing me for!!

Session#2...Easy commute home from work in the pouring rain😀

Entire workout (189 watts):
Duration: 36:07
Work: 409 kJ
TSS: 36 (intensity factor 0.773)
Norm Power: 224
Distance: 10.223 mi
Min Max Avg
Power: 0 478 189 watts
Heart Rate: 61 141 117 bpm
Cadence: 31 156 77 rpm
Speed: 2.3 37.5 17.0 mph

PS-I went to Tarjay and bought myself a wireless router, WOOHOO!!

-Jim.
 
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Wednesday...

Easy like sunday morning...Super-chill-out-cruise-control-little-ring-ride...

Entire workout (143 watts):
Duration: 1:59:55
Work: 1027 kJ
TSS: 80.7 (intensity factor 0.635)
Norm Power: 184
Distance: 31.211 mi
Min Max Avg
Power: 0 656 143 watts
Heart Rate: 61 153 111 bpm
Cadence: 30 156 79 rpm
Speed: 2.3 37.5 15.6 mph

Tomorrow I'll hit my normal Round Valley road loop in zones 2/3...Lewis Morris is gonna be a death march dirt crit so I need to keep my legs on the fresher side. Day off on Friday and "openers" on Saturday. It's on bitches:getsome:

-Jim.
 
Getting lean...

5415_1184541415655_1291834825_519644_2152718_n.jpg


At this point I'm not real sure how lean I can get given my body type. I know I can still lose a few pounds before cross season but anything more substantial is going to take much, much more time.

At some point I'm going to have to stop eating ice cream and Swedish fish!!

-Jim.
 
4760_1184935265501_1291834825_520617_437865_n.jpg


Endurance pace Round Valley loop with Chris Esneeez. Pretty straight forward Zone2 ride. No efforts. Went out of zone only up the Stanton Mountain climb. Lamington Road was one of several completely flooded roads out there today. Rt 22 was closed in Readington from flooding as well. Apparently it's been raining a bit?

Entire workout (179 watts):
Duration: 4:06:32
Work: 2649 kJ
TSS: 228.7 (intensity factor 0.746)
Norm Power: 216
Distance: 73.938 mi
Min Max Avg
Power: 0 698 179 watts
Heart Rate: 69 160 125 bpm
Cadence: 29 183 80 rpm
Speed: 2.5 47.7 18.0 mph

-Jim.
 
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jimvreeland said:
5415_1184541415655_1291834825_519644_2152718_n.jpg


At this point I'm not real sure how lean I can get given my body type. I know I can still lose a few pounds before cross season but anything more substantial is going to take much, much more time.

At some point I'm going to have to stop eating ice cream and Swedish fish!!

-Jim.
Click to expand...

That is impressive... I don't think the sweedish fish are that all bad ...ice cream a lil' worse.
 
j_short said:
I thought it was stewart for a second.:rofl:
Click to expand...

Yeah, I've decided I need to hone my water and mud skills for the H2O series😀

Friday...

Day off!! Woohoo!! Although I was supposed to stay off my legs a bit today, but, the shop was retarded busy and I spent most of the day running around like a moron. I think my legs took more of a beating today than on my 4+ hour ride yesterday🙄

-Jim.
 
Damn Jim, 157? I havent seen those weights since 7th grade. Your power to weight ratio must be getting up there.
 
Wobbegong said:
Your power to weight ratio must be getting up there.
Click to expand...

So far I've gotten pretty lucky, it's very hard to lose weight and not lose power along with it. I've been told if you concentrate on your fitness level your weight will work itself out, while if you concentrate on losing weight, you'll never get fit. I guess it makes sense. If you limit your calories you won't have the energy to get the right training time on the bike, nor will you have the resources for your body to rebuild itself after said training. I far from diet. As a matter of fact if I posted my normal day's intake, most people would kill themselves. During a 4-hour day you can burn nearly 3,000 calories, add to that your normal 2,000-2,500 calorie intake just to survive and that equals a hell of a lot of food!! So most days without even trying I'm in the negative.

-Jim.
 
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