Monday, July 10, 2006
Sun 7/9
Workout:
Summary: Bike 43, 3 hours, 4300 ascent
Ride from downtown to skyline via thompson, then out to west valley and up west side of Logie pass. Then loop back on skyline. Out of saddle for most of the climbs to get HR up into higher zones and feels better on right leg. Rode with Ann, Erin, Rob, and Jesse L.
Zone Summary:
Zone 1 = 50% (1:32)
Zone 2 = 20% (38')
Zone 3 = 12% (22')
Zone 4 = 12% (22')
Zone 5a= 1.5% (90")
Zone 5b=1.5% (90")
Zone 5c=3% (3')
*Right piriformis, glute and hamstring pretty sore this morning. I think my rode bike position is too different from my TT bike even though the measurements are similar. Rode bike STA is around 72 degrees, while TT is around 78, although effective 74-76 since I moved the seat back.
So, I shifted back to my TT bike for this ride with the new seat position of 8mm further back and 5mm lower. My leg actually felt better after ride than before ride, although still sore.
Worked the hills fairly hard out of the saddle, everything after the first Thompson climb.
*Overall, good workout and well spead throughout zones.
Diet
Breakfast: 1 1/2 waffle, 16 oz skim, coffee
Lunch: 1 apple, carrot juice, cliff protein bar
Dinner: Spag. factory: Lasagna and chiz marsala combo, salad, bread, 3 pints beer. Scoop of spumoni after and couple of bites cake.
Workout:
Summary: Bike 43, 3 hours, 4300 ascent
Ride from downtown to skyline via thompson, then out to west valley and up west side of Logie pass. Then loop back on skyline. Out of saddle for most of the climbs to get HR up into higher zones and feels better on right leg. Rode with Ann, Erin, Rob, and Jesse L.
Zone Summary:
Zone 1 = 50% (1:32)
Zone 2 = 20% (38')
Zone 3 = 12% (22')
Zone 4 = 12% (22')
Zone 5a= 1.5% (90")
Zone 5b=1.5% (90")
Zone 5c=3% (3')
*Right piriformis, glute and hamstring pretty sore this morning. I think my rode bike position is too different from my TT bike even though the measurements are similar. Rode bike STA is around 72 degrees, while TT is around 78, although effective 74-76 since I moved the seat back.
So, I shifted back to my TT bike for this ride with the new seat position of 8mm further back and 5mm lower. My leg actually felt better after ride than before ride, although still sore.
Worked the hills fairly hard out of the saddle, everything after the first Thompson climb.
*Overall, good workout and well spead throughout zones.
Diet
Breakfast: 1 1/2 waffle, 16 oz skim, coffee
Lunch: 1 apple, carrot juice, cliff protein bar
Dinner: Spag. factory: Lasagna and chiz marsala combo, salad, bread, 3 pints beer. Scoop of spumoni after and couple of bites cake.
