LT(MSS) Sprint Sandwich of 4 x 5 minutes at Zone 4
Warm up with 3 x 60 second all out pushes. Then, build to a 10 second sprint, all out. Settle into Zone 4 for 5 minutes at your MSS or LT, come out of the saddle and sprint all out for 10 seconds. Recover for 5 minutes. Repeat for a total of 4 times. cool down
Here’s What They Took out of my Hand
No idea what it is, it's not Maui, could be asphalt, so she sent it to Pathology. The incision has 3 stitches. It's tiny, bigger compared to the size of the thingy. Glad it's out. I knew on Thursday when I was going to ride my bike really fast and had a 10 on a 10 point scale for pain, I was probably doing the right thing. I gave the specific directions to the Doctor, from Ladue, Missouri (I think, that's why I let her cut me open, homie trust) If it spiders
Friday Therapy: Meet my Therapists Sigmund and Freud
Almost bailed. I'm so tired. I XC skied yesterday, and although I xc skied last year on my birthday (not really skiing more like carrying really heavy wet snow on my long platform shoes on the horse trails). Other than that, I XC skied a few times in Winona, once in Big Sky, but haven't REALLY been skiing since I was a teenager. Every time I have skied, it's been flat. Yesterday my friend Rose took me up to Ellis Trailhead and we skied up to the Crest. First time XC Skiing
Conditioning Psychology For Early Race Season The Key to Well Rounded Racers: Training What You Don’t Want to Train
Sean McCann, Ph.D., Sport Psychologist First: Avoiding fears makes the fears stronger. Second: Overcoming fears requires exposure to the things you fear. Thus, if you have developed specific race fears, you need to safely expose yourself to those race situations. There is one obvious parallel between being a predictable, one-dimensional racer, and having specific race fears. Beginning Tip: Many beginners train too much on their own. By finding a group ride, you will develop physical and mental skills you need for races. Intermediate Tip: Be careful not to limit yourself in early season races. Just because you haven't
What does Caveman say, “Keep on, Keeping on”?
A lot of other people say it too, it's a song, and such. But I can't help but think that sums it up. It's a lonely road right now, A Very Lonely Road A very lonely road that weeps of sorrow. If there was one person in the world, just one, that was going through what I was going through, or had a small incline of what I've been going through. I once wrote an article: per my Team Captain: Jay Ellis "The Trials and Tribulations of an Endurance Athlete". This was a race review of my experiences in Maui at
3 hour Bike Workout of the Week
Via Michael Winegar's Program Design: 30 minutes EZ Zone 1 (RPE 1-3) 30 minutes TEMPO Zone 3 (RPE 5-7) 1 hour Race Pace Zones 3 - 5a (RPE 7 -10) 30 minutes TEMPO Zone 3 (RPE 5-7) 30 minutes EZ Zone 1 (RPE 1-3)
Big Week: Finally completed the 100 up challenge
100 Up Challenge Sprints I'm up to about 6 x 100, with the Mojo in a run. It's not easy to get a fat chocolate lab to run!! Completed! First Road ride since becoming to sick to ride the road in Texas. That was refreshing, but not enough work. Not enough, at all. 2 days off: 1)work 2) too busy, yuck. Can't wait to ride today with my friend Jen: 3 hours Zone 1-2 with a 30 minute Tempo. Hopefully that's a hill. One of my favorite races was this weekend: Comfort. Connie showed up in style. Isn't
Make Your Body More Metabolically Efficient
Make Your Body More Metabolically Efficient By Bob Seebohar Now is the time of the year when the thoughts of dropping weight and body fat become extremely popular among triathletes. But what about planning your race day nutrition and eliminating the GI distress monster that rears its ugly head during your races? The concept of metabolic efficiency can have a significant impact on body composition and GI distress and can reduce your need for simple sugars during a race. Efficiency is a term that is typically associated with sport. From a nutrition perspective,