Fast, Faster and Fastest Pedal

Today was pretty much a normal day, didn't want to get out of bed, but nonetheless, I headed off to work. I got home and headed down to the trainer, asking myself is this ever going to end and when can I get back outside on a regular basis. Anyway, I had fast pedal tonight, with no cadence sensor, b/c for some reason it is broken and I cannot figure it out. Hopefully it just needs a new battery, if there is even a battery in it. So I spent 1 hr and 30 minutes on the bike tonight, and hit 4 intervals of 3 minutes each with the cadence, with 5 minutes rest between each set. The rest of the ride was 33 minutes of Base miles, and 15 minutes warm up and then again for recovery. NO cadence tonight, but I know I was over 105 rpms. The goal is between 105 and 120 rpms, I found that i could peg it between 19.5-20.5 mph and I knew I was somewhere over 105. Doing that for 3 minutes was a challenge. I noticed towards the end of each 3 minute set my HR was in the upper end of my zone around 158-163. I'll monitor this and hopefully it will not rise the more I do them.

Ride Stats
Time: 1:30
Dist 27.2 miles
Avg HR 135
Max HR 163
Avg Sp 18.13 mph
Max Spd 23.6 mph
Morning HR 53

Rain, Wind, Sleet, and Snow

Absolutely horrible ride today. Worst I have ever had. I should have stayed in on the trainer this morning. But i felt too good after yesterdays windy ride, to stay inside. It had been raining all last night and a little this morning. So I didn't think I was going to get outside. But about 2 this afternoon I saw a little peak of sunshine out by my house and it had not rained for a while, so I thought I'd give it a go and get a 2 hr ride in. Well it quickly turned disastrous, and utterly brutal out there. I got just about 8 miles away from my house, after fighting the driving wind heading West and Southwest, when It started to mist and rain a little bit. So, OK, no big deal I can handle a little rain, but as soon as I thought that the wind picked up gusting well over 30 mph, and it became very hard to keep my bike up right. I was literally riding leaning over to keep the bike upright from the wind. Anyway I only got out for an hour and ended up soaked and cold . I did hit about 29-30 with the wind at my back trying to get home as fast as I could.

Ride Stats
Time: 0:59 min
Dist 15.2 miles
Avg HR 153
Max HR 182
Cadence, not working
Max Spd 30 mph
Avg Spd 15.25
Morning HR 53
Kcal 645

Wed Nes Day

OK quick write up. I felt good today. HR was low ..51 this morning. I could feel the work I did from yesterday in my OLP drill, in my Hip Flexors today. Today was 1 Hr 10 min with muscle tension included.

Ride Stats

Ride Time: 1hr 10 min
Dist: 21.03
Avg HR 131
Max HR 163
Avg Cad 83
Max Cad 103
Avg Sod 17.02
Max Spd 23.8
Kcal 754
Morning HR 51

Tuesday's Gone with the wind...

Well up and off to work for another 11 hr day. But surprisingly the day goes by pretty fast when you have a lot to get done. Anyway, I got home today and felt pretty good. In fact I felt good when I woke up. Resting HR this morning was 51. OLP Drill tonight, not really looking forward to it but did it anyway. I had a pretty sharp pain in the front of my left knee tonight, but after about 20 minutes of riding it went away. I'll monitor and see what happens tomorrow.

One thing I noticed tonight was that my pedal stroke with both of my legs in the OLP drill is much much smoother than when I first started doing this drill. I can get through the entire interval with almost no irregularities or jerks in my pedal stroke. Now I just have to be able to get through then entire minute from a strength standpoint.

Ride Time" 1:15
Dist: 20.8 miles
Avg Spd 16.64
Max Spd : 24.1
Avg HR 131
Max HR 162
Avg Cad 92
Max Cad 107
Morning HR 51
Kcal 795

Another Manic Monday

Got up and off to work this morning. Morning HR was 53. At work tonight until 6pm tonight, and not too bad overall. Anyway to make this short, went off to the gym tonight and got in an upper body, and hard ab work out. Then I came home and got on the rollers for 30 minutes tonight and did an easy spin, in hopes to work out whatever tiredness I still have in my legs to be fresh for tomorrow.

Ride Stats:
Ride Time 30 minutes
Dist: 8.4 miles
Avg Cad 91
Max Cad 98
Avg HR 115
Max HR 125
Avg Spd 16.2
Morning HR 53

Another Garage Day

Well, its officially been three weeks since I last rode outside. I'm starting to get really sick of the trainer, and my motivation is slipping a bit. But hopefully the weather coming up this week, will allow for some time outside this weekend.

Anyway, I went over to Greg's this morning and did 1hr 40 min on the trainer with Tempo as my focus again today. My motivation was pretty bleak, but I got through it just fine. Morning HR this morning was 53. I noticed that i had a lot of trouble getting my HR up today and rode mostly in my 130's zone. Even though my HR was having a bit of trouble, my legs felt fairly heavy and tired today. I'm hoping with some proper rest and a recovery day tomorrow, I will be refreshed and ready to go on Tuesday. Had some slight discomfort in the fronts of both my knees today. Haven't had any in quite a long time, we'll see if it continues.

Ride Stats:
Ride Time: 1:40
Dist: 31.6 miles
Avg HR 134
Max HR 167
Avg Cad 88
Max Cad 102
Avg Spd 19
Max Spd 23.8
Kcal 1054

Getting stuck in a snow bank...why not

Woke up this morning with a new 2 inches of snow on the ground and probably got somewhere between 2-4 inches again today, i really hope this all goes away soon. Anyway, went over to Greg's and got in 1 hr and 40 minutes today with a focus on the fast pedal. Morning HR this morning was 53. Focused on the fast pedal after my endurance section of the ride today. My body felt pretty good, and my pedaling felt smooth. Except during the fast pedal, I felt a little out of control sometimes, trying to focus on smoothing out my pedal stroke. Mostly sitting in a 108-115 cadence for each interval.

Ride Stats
Ride Time: 1hr 40min
Dist: 31.7 miles
Avg HR 133
Max HR 156
Avg Spd 19
Max Spd 24.1
Avg Cad 92
Max Cad 126
Morning HR 53
KCal 1054