Just the meat

It was a good weekend. But I'm tired now.

There was a race in Kenosha this Saturday. I opted to skip it so that I could have a less stressful weekend and get some volume in.

Friday, 3/14/2008

1 x 30' @ Easy Pace on the commute
1 x 150' @ Easy Pace on Singlespeed

Saturday, 3/15/2008

Trainer

1 x 35' @ Solid Warmup (10' @ Recovery --> 10' @ Aerobic Endurance --> 5' @ Tempo --> 10' @ Recovery)

5 x 3' @ Fully Anaerobic Effort (maintain output, building HR to ~180-182 by the end of the interval). Each interval was followed by a 3' Rest Interval, cooling HR ~120.

The last 30" of these intervals were brutal.

1 x 10' @ Recovery Pace

I made a go at these superthreshold intervals after a jumps workout on Thursday. They didn't go anywhere, so I tried again Sunday. I'm phasing more toward power/high output training rather than endurance training as I think that's my biggest limiter. We'll see if it helps. If nothing else, it's a hell of a workout.

Following that, I hooked up with the Raccoonbear City crew for the inaugural whiskey ride.

We had 8 people, about the same number of flasks, a bottle of Basil Hayden's courtesy of the Doc, and some Evan Williams from the DCSIV personal stash.

I wasn't keeping close tabs on the duration or the distance, but I'd guess we got 90'+ on the bikes, covered about 10-11 miles on the city's bike paths, made 2ish whiskey stops, and finished up at Glass Nickel Pizza for some delectables.

I think (hope) everyone had a good time on this. It definitely started out a lot of fun, but on the way back, we had a headwind and some energy lulls. The curse of a lollipop route, I guess, was that if it felt good going out with the wind, it was going to suck coming back against it.

Sunday, 3/16/2008

I set out for a long ride on the single speed Sunday. Like it or not, it's still just a hair too sloppy and messy to take out my road bike. So single speed it is.

Fought a headwind to the north and east for an hour and a half, and then turned to have it at my back for a convoluted hour and forty five minutes on the way back into town. Nice. I don't think my heart rate got much over 130 once I turned around.

Given the nature of the single speed and the few decent hills on the route, there was a nice mix of cadence work and force work. I stayed in the saddle for most of it, and came home pretty happy with the weekend.

1 x 195' @ Easy Endurance/Recovery Pace