2011 Tour de Cure done and dusted. Here are a few notes and highlights.
This is a first rate event, very well organized. The course was well marked and a lot of fun to ride. Lots of hills, but none too steep or too long. The organizers had 5 feedzones set out and they were well stocked with water and food. It was really nice to find fresh fruit and clif bars.
The 50 mile route is actually 48.9 miles and has roughly 1000 ft of climbing. The team got separated at the start (my fault) and I made it worse by pushing the tempo to about mile 4 thinking the others were in front of Jim and I. 3 team members, John B and 2 xfitters caught us on the 1st real climb where I slowed way down, and John decided to hang with us. The 3 of us drove a paceline for the balance of the ride. This worked fairly well except for climbs which broke my rhythm. I did experience some pain in the hamstrings at the base of the glute, made this a bit better by stretching when I got off the bike at the stops.
The numbers. Actual moving time was 3:01:31.44, minus the time I spent rolling from the finish line to check in area. This gave us an average speed of 16.4 mph. Average power was a meager sounding 156 watts, 197 normalized. The PT cpu was displaying 176 avg for the ride, which sounds a lot better. 20 minute peak was 189w, 215w normalized.
Good kettlebell workout tonight. Alternated 2 minutes swinging/2 minute jumping rope as warm ups.
5 to 1 ladder of cleans, presses, push-press, push-jerk, right and left.
Then doubles.
5 cleans, 4 each, press, push-press, push-jerk. Rest.
4 rounds.
Finished with 15 seconds snatching alt with 15 seconds rest.
Used the 20kg bell for this last one.
Monday, June 6, 2011
Saturday, June 4, 2011
Tour de Cure weekend
I'm sitting here winding down after a de-load/recovery week feeling pretty good, ready to get back to work. Tomorrow, 5 (at least) of us from the Court Club are riding the Tour de Cure in Saratoga. It should be a relaxing 50 miles as I don't think there's any plan to try and hammer through it, although I'd be up for that. I've got nearly 500 miles in my legs this spring and I think my power number are promising. Jim and I did an easy 10 laps at the campus in stiff winds this afternoon and my 20 minute peak (NP) was a bit over 200 watts and I really only pushed for 3 miles and not all that hard.
We capped off our prep this past Monday, having ridden 4 straight days over the Memorial Day holiday, ending with a 42 miler that included some roads I'd never even driven on, and some real shitty blacktop too.
I included two strength workouts this week, BodyPump on Wednesday and Thursday night kettlebells. I throttled back in both workouts. Dropping weight during BP in the squat,chest,back and tricep tracks. During my kb workout I used the 20kg bell for 2 hand swings instead of the 24, and did most one-hand overhead work with the 16kg bell, jumping up to a 20 only for the last 2 ladders of C&Ps.
My biggest goal for tomorrow is to finish with gas left in the tank and hope my ass doesn't hurt too badly. Also, since I've been experiencing a lot of muscle tension and discomfort in my lower quads just above the knee, I want to try and get my feet out in front of my knees a bit more. I moved my saddle back about 1/4 inch and I may move my cleats forward a bit.
If the group decides to drill it for a while, I'll try and maintain close to 200 watts. I expect we're going to just cruise but who knows. Of the 5, I've only been out on the road with Jim and Shye, and the other two apparently do triathlons.
Am planning on shooting some gopro video so I should have pics to post.
We capped off our prep this past Monday, having ridden 4 straight days over the Memorial Day holiday, ending with a 42 miler that included some roads I'd never even driven on, and some real shitty blacktop too.
I included two strength workouts this week, BodyPump on Wednesday and Thursday night kettlebells. I throttled back in both workouts. Dropping weight during BP in the squat,chest,back and tricep tracks. During my kb workout I used the 20kg bell for 2 hand swings instead of the 24, and did most one-hand overhead work with the 16kg bell, jumping up to a 20 only for the last 2 ladders of C&Ps.
My biggest goal for tomorrow is to finish with gas left in the tank and hope my ass doesn't hurt too badly. Also, since I've been experiencing a lot of muscle tension and discomfort in my lower quads just above the knee, I want to try and get my feet out in front of my knees a bit more. I moved my saddle back about 1/4 inch and I may move my cleats forward a bit.
If the group decides to drill it for a while, I'll try and maintain close to 200 watts. I expect we're going to just cruise but who knows. Of the 5, I've only been out on the road with Jim and Shye, and the other two apparently do triathlons.
Am planning on shooting some gopro video so I should have pics to post.
Thursday, May 26, 2011
Gritty kettlebell class tonight.
After a warm up lap, we did a ladder of 5/10/15/20/25/20/15/10/5
swings (16kg & 24kg) alternating w/ 5 burpees.
4x 1 min 5 1H swing/snatch, 1 min rest. 20kg.
Double 16kg: 5x;
5 swing,
5 high pull,
5 snatch,
5 seesaw press,
5 front squat.
Farmer's walk w/ 24kg & 20kg.
Goblet squat w/20kg.
15 seconds in ATG position 15 seconds off x8 rounds.
After a warm up lap, we did a ladder of 5/10/15/20/25/20/15/10/5
swings (16kg & 24kg) alternating w/ 5 burpees.
4x 1 min 5 1H swing/snatch, 1 min rest. 20kg.
Double 16kg: 5x;
5 swing,
5 high pull,
5 snatch,
5 seesaw press,
5 front squat.
Farmer's walk w/ 24kg & 20kg.
Goblet squat w/20kg.
15 seconds in ATG position 15 seconds off x8 rounds.
Monday, May 23, 2011
Friday's weather made the day a bust.
Saturday: 35 mile ride with Jim.
Sunday: 42 miles with Jim and Shye.
Monday: Legs hurting, 45 minute easy spin.
Hard kettlebell class.
200m run, 2 sets ball slams/burpees
2 hand swings. 10/10/15/20/25 with 24kg
Practice rack position with tension, L and R multiple sets.
3 rounds of
25x 2 H swings
clean and press 5L/5R
25x 2 H swings
clean and front squat 5L/5R
25x 2 H swings
snatch
25x 2 H swings
mostly w/ a 20kg bell. Did 1st round swings with 24kg bell.
Tuesday: 20 miler at the campus. Beautiful but windy. Lots of talkative new faces.
Wednesday: Great BodyPump class.
Squat: 25kg, felt ok,probably could've gone heavier.
Chest: 25kg, felt ok, had more left in the tank than the past 3 weeks.
Back/Glutes/Hams:30kg, struggled, hands could barely hold on.
Triceps:20kg, not as good as last 3 weeks, couldn't finish all reps.
Biceps:15kg, struggled, but finished.
Lunges:15kg, not bad
Shoulders:20kg, yikes
Abs:----
Saturday: 35 mile ride with Jim.
Sunday: 42 miles with Jim and Shye.
Monday: Legs hurting, 45 minute easy spin.
Hard kettlebell class.
200m run, 2 sets ball slams/burpees
2 hand swings. 10/10/15/20/25 with 24kg
Practice rack position with tension, L and R multiple sets.
3 rounds of
25x 2 H swings
clean and press 5L/5R
25x 2 H swings
clean and front squat 5L/5R
25x 2 H swings
snatch
25x 2 H swings
mostly w/ a 20kg bell. Did 1st round swings with 24kg bell.
Tuesday: 20 miler at the campus. Beautiful but windy. Lots of talkative new faces.
Wednesday: Great BodyPump class.
Squat: 25kg, felt ok,probably could've gone heavier.
Chest: 25kg, felt ok, had more left in the tank than the past 3 weeks.
Back/Glutes/Hams:30kg, struggled, hands could barely hold on.
Triceps:20kg, not as good as last 3 weeks, couldn't finish all reps.
Biceps:15kg, struggled, but finished.
Lunges:15kg, not bad
Shoulders:20kg, yikes
Abs:----
Thursday, May 19, 2011
Wednesday's BodyPump session felt pretty good after taking Tuesday entirely off. I might have gone to yoga had I not been at work until 6.
I went back to 45kg for the squat track and although it was challenging, I got in all the reps and didn't suffer too badly.
Also used 45kg for the chest track and although I did get through it with all reps, the suffering was great.
Stuck with 45 kg for the back/glute/ham track and got through it ok. We were doing the version w/ 2 push presses after the clean and press and I don't think I could've handled more weight.
I used 20kg again for the tricep track and it isn't getting any easier. We did the ultra-challenging bicep track and I started with 15kg, I went down to 12kg at one of the breaks.
No options for the shoulder track, for lunges I used the same 12kg setup I finished biceps with. No options for the ab track.
Thursday kettlebells.
Started with a lap then a set of 300 swings. Got them all in 1 set with a 16kg bell. Used the same bell until we got into clean & press. Next we did a bunch of tabata rounds;
1 arm swings-10 rep goal for 20 seconds,
exchanges-10 rep goal for 20 seconds,
2H swings-12 rep goal for 20 seconds.
Clean and press 1- 5 - 1 R & L (20kg),
Clean and front squat 1 - 5 - 1 R&L (20kg).
Farmers walk - 2 bells (1 lap)
Waiters hold 1 bell (1 lap) (20kg)
Goblet squats, 15 seconds on/off.
40 minutes of spinning.
I went back to 45kg for the squat track and although it was challenging, I got in all the reps and didn't suffer too badly.
Also used 45kg for the chest track and although I did get through it with all reps, the suffering was great.
Stuck with 45 kg for the back/glute/ham track and got through it ok. We were doing the version w/ 2 push presses after the clean and press and I don't think I could've handled more weight.
I used 20kg again for the tricep track and it isn't getting any easier. We did the ultra-challenging bicep track and I started with 15kg, I went down to 12kg at one of the breaks.
No options for the shoulder track, for lunges I used the same 12kg setup I finished biceps with. No options for the ab track.
Thursday kettlebells.
Started with a lap then a set of 300 swings. Got them all in 1 set with a 16kg bell. Used the same bell until we got into clean & press. Next we did a bunch of tabata rounds;
1 arm swings-10 rep goal for 20 seconds,
exchanges-10 rep goal for 20 seconds,
2H swings-12 rep goal for 20 seconds.
Clean and press 1- 5 - 1 R & L (20kg),
Clean and front squat 1 - 5 - 1 R&L (20kg).
Farmers walk - 2 bells (1 lap)
Waiters hold 1 bell (1 lap) (20kg)
Goblet squats, 15 seconds on/off.
40 minutes of spinning.
Monday, May 16, 2011
Freaking rain! It's been raining (mostly on) and off since Saturday night and it's supposed to keep right on until next Saturday. I managed to get in a short spin at the campus Saturday afternoon but it wasn't fun. The wind was strong and it rained on and off. I would rather ride in the rain than deal with high winds. After calling it quits I went over to the club and did some clean and presses. 5 ladders of 4 to 1 rungs R and L with my 20 kg bell.
I took yesterday entirely off to rest my legs.
Got a late start out of the office and so did not start spinning until almost 5:20. Maintained an easy spin until 6, then headed off to kettlebell class.
Warm up:
12 tabata rounds of 2H swings with a 53# bell.
4 tabata rounds of goblet squats. - 53#
8 tabata rounds of clean and front squat (4R/4L) -53#
6 tabata rounds of reverse lunges (3R/3L) 1st 4 w/53#, then 20kg.
finished with 2 rounds of farmers walks/2H swings with partners.
I took yesterday entirely off to rest my legs.
Got a late start out of the office and so did not start spinning until almost 5:20. Maintained an easy spin until 6, then headed off to kettlebell class.
Warm up:
12 tabata rounds of 2H swings with a 53# bell.
4 tabata rounds of goblet squats. - 53#
8 tabata rounds of clean and front squat (4R/4L) -53#
6 tabata rounds of reverse lunges (3R/3L) 1st 4 w/53#, then 20kg.
finished with 2 rounds of farmers walks/2H swings with partners.
Monday, May 9, 2011
Feels like spring.
Beautiful day today, I wish I could have spent it outdoors. Got about 9 hours of sleep last night and that felt damn good. My legs still felt like lead all day. Started my spin around 5:15 and kept it very relaxed. Was a bit surprised that my ass didn't ache from the last few days of riding. Quit at 6 and headed to kettlebell class.
Warm up was 1 lap run, 1 backwards. 5 double clean and front squat, 5 double snatch, 5 double clean and press.
1st workout was 15/12/9/6/3 2 hand swings, R & L snatch, goblet squat.
missing something here...
Finished off with 2 rounds of farmer's walk and kb burpees. Used 16kgs and did the overhead carry. 2nd trip around was much harder and I only made it about 1/4 of the way around before dropping to a regular carry.
My chain has been looking pretty nasty and I picked up a new Park chain cleaner over the weekend. Spent some time tonight before bed cleaning up my gummy drivetrain, now the chain, cogs and rings are all shiny and smell like citrus.
Warm up was 1 lap run, 1 backwards. 5 double clean and front squat, 5 double snatch, 5 double clean and press.
1st workout was 15/12/9/6/3 2 hand swings, R & L snatch, goblet squat.
missing something here...
Finished off with 2 rounds of farmer's walk and kb burpees. Used 16kgs and did the overhead carry. 2nd trip around was much harder and I only made it about 1/4 of the way around before dropping to a regular carry.
My chain has been looking pretty nasty and I picked up a new Park chain cleaner over the weekend. Spent some time tonight before bed cleaning up my gummy drivetrain, now the chain, cogs and rings are all shiny and smell like citrus.
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