A Week In the Life...

[EnduroDoug]

I know a lot of folks on here take endurance racing pretty seriously and probably don't want the competition to know how they train, but I can't help but wonder what others are doing. It's January, so that obviously puts a damper on things to an extent, but I was curious to see what others 1) thought about my past week, and 2) were doing on their end to get ready for upcoming racing season.

This past week was Week #9 in my 40-week TransRockies training plan and followed a Recovery Week. I had a goal this week of getting in a 6-hour ride for the first time in the training program. All trainer workouts done indoors on the road bike.

Monday - Fluid Trainer. CTS Mountain Bike 60-minute video + 35 minute small ring 95rpm spin.

Tuesday - Fluid Trainer. 70 minutes of small ring 90rpm spin.

Wednesday - 3 hours of singletrack, 17 miles and 2500' elevation gain.

Thursday - Fluid Trainer. Spinervals Tough Love 3-hour video.

Friday - Fluid Trainer. 30 minute recovery spin.

Saturday - 62.5 miles on mountain bike, some singletrack, lots of double track, a touch of road and some snow and slush. 6.5 hours and 4450' elevation gain.

Sunday - REST

I felt great all week. My nutrition plan went very well on Saturday and I never felt hungry or thirsty (cold and wet, yes!). My resting heart rate is doing well, I'm sleeping fine, and don't feel any signs of overtraining. Training is coming along very well and it feels great to be doing this again after taking a few years off.

So... anybody care to share their week? I'd love to see what others are doing... might get some ideas that way. Thanks.

[KERKOVEJ]

I will gladly share. Since, I am in Iowa and we have copious amount of Satan's dander (ie: snow) I am forced indoors for the most part. Here is my routine from December thru early March...

Monday: Weight lifting at the YMCA (2 hours)
Tuesday: Bike work on the spin bike at the YMCA (2 to 3 hours)
Wednesday: Weight lifting (2 hours)
Thursday: Bike work on the spin bike again (2 to 3 hours)
Friday: Weight lifting (2 hours)
Saturday: Spin bike workout (2 to 3 hours)
Sunday: Day off or Long-Slow-Distance Ride.

My bike and weight workouts change every month. It's all a building process for the first event....and then the entire season.

[jeffscott]

See you there.

Mon 15 km snowy, 300 ft vert. Intervals. Curl (sweeper)
Tue 28 km snowy, 600 ft vert. Pace, Curl
Wed 15 km slushy, 300 ft vert. easy
Thurs 15 km slushy, 300 ft vert. easy Curl
Frid 33 km slushy, 600 ft vert. Hard Curl
Sat 37 km snowy cold, 2500 ft vert. Forgot water, and food bonked
Sun Off Curl.

Not much of a trainer guy.
Trying for 500 km a month now, increasing to 1000 km as it warms up.

[tomimcmillar]

Monday: Lot's of online research w/ regard to a new music gizmo, started burning CD's into mp3 format.
Tuesday: picked up a new 8gig Nano at Circuit City, more CD conversions.
Wednesday: Fixed road spin, 1:10
Thursday: Tele ski session, 1:30
Friday: Raided a friend's music library, drank beer, threw darts.
Saturday: 4 hours of telemark.
Sunday: 3+hrs fixed mtn bike

Impressive, eh?

[Pete Gurney]

monday: trainer 1 hr.
tuesday: xc ski in the woods at night 45 min.
wednesday: yoga 1.5 hr.
thursday: trainer 1.5 hr.
friday: tele ski 2.5 hr.
saturday: xc classic 1.5 hr
sunday: tele ski 3.5 hr.

i've been lazy and not really developed a plan for the off-season training yet, but this was definately a bigger week for me in terms of hours. it's hard for me to plan due to the iffy snow situation where i'm from (n. michigan). this was the first week that there were any classic tracks set in the area, so hopefully now i'll be able to develop something of a routine.

[hairball_dh]

Sure, I'll play...

Last week went like this:
Mon: 1 hour core/upper body workout
Tues: am - 1 hour core; pm 1.5 hours on bike - VO2max interval work
Wed: am - 1 hour core; pm 1.5 hours on bike VO2max interval work
Thurs: am - 1 hour core; pm 1.5 hours on bike VO2max interval work
Fri: am - 1 hour core; pm 2 hours on bike VO2max interval work
Sat: rode White Rim, 9 hours MTB at steady pace.
Sun: day off.

[mathewsen]

I like Tomi McMillar's Friday workout.

Do you have an E-coaching website dewd?

[hairball_dh]

Originally Posted by mathewsen

Do you have an E-coaching website dewd?

I sure don't. I coached for several years and do a bit now and then, but my addiction has got the better of me these days. If I can't do it right I just can't do it.

lwcoaching.com comes with my highest regard tho - Lynda knows what it takes to kick some booty in the ultra scene.

[EnduroDoug]

Thanks for the replies everyone. It's nice to see what others are up to.

As for E-coaching, I don't use any either. I spent a few years making plans with the "Endurance Athlete's Edge" periodization book and had great [age-grouper] success with that, then had a year with an E-coach for Ironman prep. Now I just combine past knowledge and go from there.

Basically just trying to add some sense and moderation to the core concept of spending as much time as possible on the bike every week. LOL!

[teamdicky]

This is week #577 in my 15,797 week training plan to ride myself into an early grave.

Monday: Ride five miles to work, do a bunch of 1-15 block deliveries, ride home, drink beer, go to bed early.
Tuesday: Ride five miles to work, do a bunch of 1-15 block deliveries, ride home, drink beer, go to bed early.
Wednesday: Ride five miles to work, do a bunch of 1-15 block deliveries, ride home, drink beer, go to bed early.
Thursday: Ride five miles to work, do a bunch of 1-15 block deliveries, ride home, drink beer, go to bed early.
Friday: Ride five miles to work, do a bunch of 1-15 block deliveries, ride home, drink beer, go to bed early.
Saturday: Ride 10 miles urban style (on my SS 29'er) over to the short track race course. Do a couple laps screwing around style, and then "race" for 45 minutes. Get a ride home with my wife, drink beer, and go to bed late.
Sunday: Piddle around the house for a few hours and then spend the rest of the day wasting time on a $249 frame (http://forums.mtbr.com/showthread.php?t=263172).

That's the stuff that World Cham... I mean Category Winners are made of.

Oh yeah, lotsa VO2 Cinemax, core, and tele-training next week (or I'll just repeat week #577 again).

[edemtbs]

Just starting to wind it back up...I like rest

I see DH is in fine form, that core regime will help crush opponents later in the season. I have my first X-treme Abs class of the year today at 5:15pm. Ugh!

Monday - rest

Tuesday - rest

Wednesday - pilates, 1 hour

Thursday - rest

Friday - rest

Saturday - 15 miles ss mtb snow ride

Sunday - 23 miles ss mtb snowstorm ride (6-8" of fresh CO powder provides excellent resistance training!)

Ah, the gory glories of getting back into riding form

Nice post.

Ed E

[LyndaW]

Here's mine. I'm racing solo at OP but not peaking for that race. My next big biggie is Seven Stage Race in July. Did Trans Rockies last year with hairball.

Monday - 6:21 mountain bike ride first three hours easyish and techy skills focus, last three hours hammer on non-stop pace
Tuesday - Run, core/upperbody strength work
Wednesday - Core/upper body, night ride getting light systems dialed
Thursday - Run, core/upper body
Friday - Run, core/upperbody, 20 min sub threshold tempo, 5 X 60 sec VO2max reps
Sat - Run, core/upperbody, VO2max reps - 4 min intervals with 1 min rest
Sunday - threshold reps

Lots of strength work at the moment so I can stay upright on the bike for 24 hours at OP. That'll taper off soon.

[PaddyH]

last week:

Monday-40 min core silliness +1hr run outside+1/2hr on rollers(fixed)+worked 8hrs
Tuesday-40 min core + 2hr run outside, worked 8hrs
Wed-40 min core +1hr run outside, worked 8hrs
Thurs-40min core+2hr run, worked 8hrs
Fri-picked bum at work for about 8hrs
Sat-3hr classic ski+1hr run(+2 beers at 10am), watched Hockey Night in Canada
Sun-3hr classic xc ski +1hr run(no beers), no work

I'll switch it up(more bike) as the snow melts...for now, I just don't wanna turn into a fatty.


ps-there's more snow here than Iowa...

[SlowerThenSnot]

Monday- Ride to work and a few hours between batches 4 hours total prob 35 miles

Tues- things breaking at work, maybe 15 miles, look at pertty pictures with other mt. bikers drink beer

Wen- prob 8.5 hours on bike froze ass off maybe 75 miles

Thurs- 4 hours things melting very wet riding but faster pace maybe 55 miles

Fri- Wake up at 3am can't sleep go for 3 hrs maybe 35 miles, go back to sleep meet buddy drive to moab

Sat- Freeze ass off in buddies car (need a more burly sleeping bag for those 10 degree nights get maybe 37 miles in (also a 1.5 hr car warm up) 6 hrs on bike?

Sun- 8 inches of fresh snow maybe 35 in 4 hours

All this done on a very heavy fixed gear mt. bike running 32x17 in lotsa snow in and around Denver icy streets.... Can't wait for things to warm up

I do some stretches from when i used to do to taekwondo.....

[MarkoInTheBoat]

My main training focus is for the upcoming Steamboat Pentathlon, I got 5 weeks to get good at running and nordic skiing. I try to keep myself on a training program but Its tough not to snowboard every day when you live at a ski area. Plus I have been sneaking in snowbike rides when conditions are favorable.
My winter training schedule looks a little bit like this. I wake up at 4:30 am to do the snow report, then play all day, clean the mid-mountain lodges at the ski area, and go to bed early. I love winter.
Here is last weeks activity list.
Monday- snowboarding for a few hours. 2.5 hour snowbike night ride in sub-zero temps.
Tuesday- 1 hour mid-intensity nordic session. nap. snowboarding for 3 hours.
Wednesday- geeked out on MTBR, forgot to ride my trainer. 3 hour snowboard session.
Thursday- snowbike ride at 15 PSI, 10 miles, 1,200 vert, 2 hours. snowboarding 2 hours.
Friday- trainer workout, high cadence and 1 leg pedaling for 1.5 hours. nap. snowboarding.
Saturday- 1 hour run at the ski area, 4 miles. 3 hours snowboarding.
Sunday- Powder day! 1 hour hike to the summit for 1st tracks. 7 hours snowboarding.

Huh? snowboading is not training? Oh well, its fun anyway.

[fxdwhl]

I like Paddy's idea of adding work time in there too so I'll follow suit. Here's last week.

Monday - Fixed commuting 31 miles 2 hrs, worked 9 hrs

Tuesday - See Monday

Wednesday - Fixed commuting 27 miles 1 3/4 hrs, worked 9 hrs, 1 1/2 hrs power yoga

Thursday - Fixed commuting 32 miles 2 hrs, worked 9 hrs

Friday - Fixed commuting 27 miles 1 3/4 hrs worked 8 hrs

Saturday - Ran errands on ss, maybe 10 miles

Sunday - SS mt bike at Belmount Plateau, 19 miles, 4 hrs, super technical trails

About 175 miles total. Felt pretty good. I really need to get to bed earlier, I can feel myself getting worn down slowly as the week goes on. Got about 5 - 6 hrs each night. Guess Ive got my sleep deprivation training schedule worked out pretty good.

[tomimcmillar]

Originally Posted by mathewsen

I like Tomi McMillar's Friday workout.

Do you have an E-coaching website dewd?

No, sorry Mathew, I don't. But for one millyon billyon dollars I'll let you crash on my couch and hang out for a wknd of riding with the Meeshoslow cupcakes......

[HOser]

Nice thread!

Here's last week for me, which was pretty typical - as snow melts and days get longer, I'll be outside more soon:

Mon. - strength training (I'm currently in the anatomical adaptation phase from Joe Friel's "Mountain Biker's Training Bible", moving to maximum strength phase next month)
Tue. - 2 hours on the trainer watching Gladiator
Wed. - more strength training
Thur. - trainer again, watching the Lamb of God live performance DVD "Killadelphia" (any other metalhead mountain bikers out there??)
Fri. - more strength training
Sat. - 21 miles outside in the snow, lots of fun! Just figured out that ski goggles work great for biking in the cold.
Sun. - active recovery day (i.e. I played in the snow with my daughter)

[DBCooper]

Mon: 5 hour snowy road ride on ss 29er mtb. 12 oz. coffee, 3 laramer bars and 2 slices of pizza.
Tue: 1 hour slushy road ride on ss cx bike. 12 ounces of coffee and a coffeecake
Wed: 1.5 hour wet road ride on ss cx bike. 12 ounce coffee.
Thur: 1.5 hour road ride on long climb route with ss 29er. No coffee
Fri: 1.5 road ride with random shortcuts through wooded areas. No coffee.
Sat: Rest day involving 12 hour day at work
Sun: 8 hours of skiing in trees until my legs catch on fire. 24 ounces of ghetto vending machine coffee, three sandwiches, a chocolate bar and a pack of gummy bears.
This does not include my 6 mile bike commute to work or the coffee that I drink there.

[trail717]

After reading all these dedicated training plans I am feeling so lazy and fat, please stop………..

[frejwilk]

Last week...

Monday: 4hrs moderate intensity mtn biking
Tuesday: 4hrs moderate intensity mtn biking, active 'recovery'
Wednesday: Rest, recovery, etc. (what happens in LV...)
Thursday: 4hr upper body workout, variable stretching workout
Friday: 1hr moderate intensity mtn biking
Saturday: Receive whooping at 12hr race
Sunday: 4hr upper body workout (SoCal wind vs '84 Vanagon!)

Totals:
Hrs worked: 0
Miles ridden: 160-200
Miles driven: 600-750
States slept in: 3
Beers tasted: 10-15
Pizzeria Bianco pizzas eaten: 3

[miSSionary]

Originally Posted by SlowerThenSnot

Monday- Ride to work and a few hours between batches 4 hours total prob 35 miles

Tues- things breaking at work, maybe 15 miles, look at pertty pictures with other mt. bikers drink beer

Wen- prob 8.5 hours on bike froze ass off maybe 75 miles

Thurs- 4 hours things melting very wet riding but faster pace maybe 55 miles

Fri- Wake up at 3am can't sleep go for 3 hrs maybe 35 miles, go back to sleep meet buddy drive to moab

Sat- Freeze ass off in buddies car (need a more burly sleeping bag for those 10 degree nights get maybe 37 miles in (also a 1.5 hr car warm up) 6 hrs on bike?

Sun- 8 inches of fresh snow maybe 35 in 4 hours

All this done on a very heavy fixed gear mt. bike running 32x17 in lotsa snow in and around Denver icy streets.... Can't wait for things to warm up

I do some stretches from when i used to do to taekwondo.....

D@MN DAVE!?!?!?,
I haven't DROVE that much all week!! Heading to Glenwood this weekend, we all...um-hum...Ed, Mateo...need to start hitting a weekly nighter and start readying for some better weekends.

[miSSionary]

Originally Posted by edemtbs

Saturday - 15 miles ss mtb snow ride

Sunday - 23 miles ss mtb snowstorm ride (6-8" of fresh CO powder provides excellent resistance training!)

Ah, the gory glories of getting back into riding form

Nice post.

Ed E

Yo Ed! I am guessing one was Bear Creek Lake Park, where'd ya get 23mi in?? I need to ride just to see if I still know how to keep one of those crazy two-wheelie thingies upright!!

[LyNx]

.....I feel like a whimp after reading all those posts I'm now really starting to get back into it in prep for my Trip to CO and the LT100. I did manage to get in 6 hours on the bikes on Sunday though (1st long ride like that since about Sept and my arse let me know about it, plus was totally exhausted form the heat during the day) 1.5 hours on the road and 4.5 on the MTB. I'll play in a couple weeks when I'm on track. Right now my goal is 400 miles for Jan and then 500 for Feb and just keep increasing every month by 100-150 miles.

Great thread idea BTW

[edemtbs]

Originally Posted by miSSionary

Yo Ed! I am guessing one was Bear Creek Lake Park, where'd ya get 23mi in?? I need to ride just to see if I still know how to keep one of those crazy two-wheelie thingies upright!!

Yo miSSionman - perfect spot is up between Buffalo Creek and the CO Trail metal bridge, riding along the S. Platte River Rd. Relatively flat for good spinning in snow, regularly plowed, mostly dirt, very little traffic, it's beautiful and you can add miles by going even further to Deckers, etc.

I can't believe you won't join Dave and I at the Leadville snow race this weekend!!!

Looking at some of the posted training regimes, I'm in awe!! Motivation has kicked in.

Ed E

[douglas]

Thurs - elipitical 1 hour, trainer 30 min
Fri - elipitical 1 hour, trainer 30 min
Sat - packed suitcase
Sun- kayak 3hours, sat by pool 2 hours
Mon- snorkle 1 hour, cruiser bike 1.5 hours, sat by pool 1 hour
Tues- swim 10 mins, sat on beach 2 hours
Wed- rest

drank...everyday!

I win!

[Stefan_G]

This was a pretty typical winter week for me. I'm definitely not in "training" mode, but I'm trying not to get too fat.

Wednesday: Fast-paced run/scramble up the 3rd Flatiron in freezing temps. ~2.5 hours. Bike to/from work.
Thursday: Bike to/from work. Climbing gym for a couple hours.
Friday: Bike to/from work. Beer Friday at the office.
Saturday: Backcountry ski in RMNP. Probably 4 hours, 3000'.
Sunday: Backcountry ski on Berthoud Pass. Probably 6 hours, 4000'
Monday: Bike to/from work. Climbing gym for a couple hours.
Tuesday: Bike to/from work. Lots of Mountain Sun Beer.
Wednesday: Bike to/from work. Mellow lunchtime ride on bike paths with wife. ~1 hour. Climbing gym for 2 hours. More Mountain Sun Beer. Gotta get in shape for Stout Month!


BTW, my bike commute to work is almost a mile, so I have a pretty decent base going... I've put at least 25 miles on my bike in the last month!

[Krein]

The Morris training system, precisely orchestrated for optimal results:

Wed - 5.5 hours, techy MTB
Thur - 1 hr core, 1 hr yoga, random bike commuting
Fri - 6 hours on the pick mattock (trail work), ~2 miles hiking
Sat - 1.5 hours easy MTB/road
Sun - 4.5 hours techy MTB, mucho burst/techy climbing
Mon - 2 hours easy MTB on once-in-a-decade Tucson snow, yoga+core
Tue - Rest, random bike commuting
Wed - 4 hours freeride MTB. Miles covered = 10. Most mentally draining day by far. Pics here:

http://forums.mtbr.com/showthread.php?t=264252

Standard inflation rate (due to the public posting): 10% (I notice no one else is sharing this figure)

[Stefan_G]

Originally Posted by Krein

Standard inflation rate (due to the public posting): 10% (I notice no one else is sharing this figure)

Ya, OK. I give. My bike commute to work is almost 0.9 miles...

[Pivvay]

Stephan, your commute is shorter than mine! I didn't think that was possible except for people who worked out of the house.

Other people posted specifics but...
Weekends probably average 10-15 hours
Total for the week probably averages 20-25 hours
Almost everything so far has been on the Pugsley or the SS with an emphasis on hills when the weather allows. Will start to transition to the roadie and Fuel very shortly though.

Total miles will be roughly 1000/month unless I'm on the road bike significantly which may push it closer towards 1500. I'm pushing it a bit more than last year but not that much more than last summer.

[ionsmuse]

Last week, and this weekend's plans:

F: off, work and drive to Moab
S: ride with Pivvay and STS, I think 55 miles in 5-6 hours (?)
S: 3 hours technical trail running (hard work!)
M: off, work
T: 40 minutes trail running, work, errands, etc
W: 90 minutes trail running, work
Th: routine bike maintenance, 35 minute shakedown ride around the neighborhood, work

Pretty normal, I rest more than the average crackhead around here.

[edemtbs]

Originally Posted by Stefan_G

Ya, OK. I give. My bike commute to work is almost 0.9 miles...

I thought he was talking about inflating weight, 10% is just about right for me

Ed E

[butryon]

wow, you all ride bikes a lot!

Mon: snowboard area for 2.5 hrs- hard / snowshoe or hike dogs not consistantly/beer foosball night
Tues: snowboard area 2 hrs hard
Wed: snowboard area 1.5 hrs hard 2hrs backcountry hard/ dollar beer night
Thurs: snowboard area 2.5 hrs hard / snowshoe or hike dogs not consistantly
Fri: adventure friday, yeah! board area 1.5 hrs hard/ backcountry 4-6 hrs/lots of beer, it is adventure friday.
Sat: board area hard 1-3hrs/ backcountry 4-6 hrs hard/beer
Sun: same as saturday but possibly shorter time in the backcountry if my wife goes/beer

I commute around town about 3-6 hrs a week, but mostly casual, work shiit.
no serious stuff until atleast Feb. unless the snows real good, and then it's march.
the only part of training that sucks is backing off the beer

[LyndaW]

Originally Posted by Krein

Standard inflation rate (due to the public posting): 10% (I notice no one else is sharing this figure)

I usually deflate the truth by at least 10% so everybody doesn't think I'm toooo nutz

[SlowerThenSnot]

Originally Posted by LyndaW

I usually deflate the truth by at least 10% so everybody doesn't think I'm toooo nutz

Ummm I believe this crackhead !

[DanLees]

Mon: Road Ride in the dark - 17 miles
Tue: MTB Ride in the dark - 13 miles
Wed: Day Off
Thur: Rock Climbing 2 hours
Fri: Road Ride in the dark - 17 miles
Sat: Day Off
Sun: Road Ride - 74 miles

[donkey]

I definitely don't have a training plan or a schedule of any sort....but this is how an average week looks for me:

Monday: Commute to work-2.5 hours round trip(paved)
Tuesday: Commute to work-2.5 hours round trip(paved) MTB night ride 2-3 hours
Wednesday: Commute to work-2.5 hours round trip(paved)
Thursday: Typically similar to Tuesday.
Friday: Commute to work one way-1 hour. Hitch a ride home after going out with friends
Saturday: Longer MTB ride.....typically 6-8 hours
Sunday: Rest day....go to church...have a nice lunch....sit on the porch....maybe an easy spin in the afternoon.

That pretty much sums it up. Most of the road miles are on a fixed gear....but I ride my cross bike or MTB into work once or twice a week to give the legs a break.

B

[CulBaire]

I'll take a bite and add my piece. It's almost Feb, and here in Australia the endurance season runs pretty much all year round which makes life difficult in terms of training.

This coming week will look like this. this is very much a typical week for me, however the workouts on Tuesday, Wednesday and Thursday change depending on what stage of the year it is. i.e next up is "Strength Endurance". Endurance rides are on the weekend, are either done in that order or one is replaced with a race- as it will be this week.

Monday - Rest
Tuesday - Tempo / Endurance Intervals (2 Hours)
Wednesday - Tempo / Endurance Intervals (1 Hour)
Thursday - MTB / XC Top end (2 Hours)
Friday - Rest
Saturday - MTB / "Endurance" Ride (3 Hours)
Sunday - Road / "Endurance" Ride (4 Hours)

[cliffordu]

I just love this thread, so I wanna keep it alive.....

Friday - 28.5 miles - "the loop" - Fort Worden and Old Fort Townsend State park trails, then crappy, twisty, rooted singletrack at Cappy's Trails, about 1000 feet of climbing.

Saturday - 22.84 miles, climbing everything in town, then semi - groomed singletrack.

Sunday - Household chores and television. too much coffee. 0 miles.

Monday - 18.54 miles, back to the rotten singletrack, some of the difficult sections twice.

Tues - 26.60 miles almost a repeat of last friday. "The loop"

Wed. 12 miles on the Xtracycle to town for 40 lbs of litter and an additional 15 lbs of food. This is weight training...sheesh.

Thurs. 24.9 miles, back to "the loop" singletrack, 1000 feet of climbing again.

Friday - 26.26 miles - back to "the loop"

Cliffordu

In Port Townsend, where you can ride 365 days a year if you don''t rust.

[ionsmuse]

Update:

S: 2.5 hours XC ski
S: 8.5 hrs mtn bike
M: off
T: off
W: 1.5 hrs mtn bike
Th: off
F: 1.25 hrs trail run
S: 2 hrs mtn bike
S: 5-6 hrs trail run (planned, of course)

I find off days very useful.

[EnduroDoug]

Glad to see this thread keep going. This week paled in comparison to the rest of January, but hey life happens right?

M: To the dentist then oral surgeon for an impromptu root canal. No riding.
T: Working all day and night to make up for loss time on Monday. No riding.
W: Staring down a deadline and still woozy from the root canal. No riding.
T: Weekly group training ride. 20.5 miles and about 1700 feet of climbing. Starts and ends at Redhook Brewery which is a bonus.
F: Way too much work to ride. Another unplanned day off. Freelancing sucks sometimes.
S: Training ride at Tiger Mountain. Just a quick 15 miles and 2500 feet of climbing on forest roads.
S: 25 people coming over to watch the game. Not expecting to ride, but I am expecting to drink lots of good beer.

[dlmlaw]

I had high hopes of putting in a great off-season training regimen. THen 2 weeks ago during a downholl ski race I crashed and dislocated and fractured my shoulder. That put the kibosh on intense physical activity for the past two weeks and for the next 3-5 weeks. So I have to sit on the spinning bike for 30 minutes here and there. I am envious of the training you all are getting in. Lucky for me I still have one good arm to hold my beer with.

[edemtbs]

Turning the corner is always fun. This weekend I did turn a corner and got a long ride in (not DH long but long enough: http://teamhealthfx.com/blogs/dave_h.../05/2312.aspx). 40.2 miles on Saturday with not too much climbing, ~1,200 ft. but I felt really good and it was hard to force myself to stop so I didn't overdo it. The legs, lungs and enthusiasm are coming back from a nice long rest.

A week ago Saturday I did my first race of the season in Leadville. Ummm, let's not discuss results. sportsman's saying "A ss'ers best friend is a camera." came in handy physically and mentally on that ride (one pic that I took is included!).

I forced myself onto a stationary bike and here is the plan I follow for that little bit of torture. I put my iPod on shuffle and pick a new tempo and resistance for each new song that comes on. I have to be very careful about my effort selection if it's a GD song, those extended jams can kill me. I almost bit it on Fri when a 25 min. jam poured forth and I was on the edge of my ability to see it through. See, I have to stick to the tempo, cadence, position (sitting or standing) and I can't look at how long the song is, I have to gut it through no matter what. Needless to say I pick the hardest, standing exertions only when a Minutemen song comes on.

Mon - rest day

Tue - 45 minutes core

Wed - 1-1/2 hour ss snowstorm road ride complete with enduring the dirty looks from irate drivers.

Thu - 45 minutes core

Fri - 70 minutes stationary bike (= torture)

Sat - 3 hour, 40 mile ss ride

Sun - 2 hour, 15 mile lazy but fun ss group ride