1-31-10

I thought I better get back in the habit of updating this thing. I't just a pain in the ass to come up with something witty or inspiring about a trainer ride or a gym workout. That said yesterday Keith, Laura and I road out to the test track and then Time Trial back. I just fucking suffered. My leg were shelled from the front squat/jump combo I did yesterday, and I don't like being in the time trial position anyway. I don't seem to generate much power from a closed hip position. I can't wait till the snow melts and I can start riding in the mountains again.

I am still waffling on my focus of the year do I want to try to become a better all around racer or still focus on races with just a ton of climbing. The easy way would be to just do what I am good at, but what is the fun of not evolving. Plus a we all know the path of least resistance is mined!

PLA

Jan 8, Training

2x (15 yrd Forward Lunge + 15 yrd Backwards Lunge)

4x 15 yrd 1 hand OH Lunge w/ 30# db

2x 30 yrd Farmer Carry w/ 12 10" hurdles w/ 2x70# dbs

Then: 6x3 "The Exercise" @95#

Then: 5x (1 Power clean + 2 each Lunge) @135#

Then: 5 Rounds of:

5x DL @ 255# + 10x Split Jumps

Today the playlist made it Possible I wasn't in the mood and the people in the gym were listen to top 40. (I'm not sure that is music, but I don't know what it is.) My playlist consisted mainly of Redemption 87 and A-18, For me nothing beets straight edge hard-core for the soundtrack of suffering.

Jan 7, Training

2x20 BWS

2x10 JS

2x5 TJ

3x5 KJ

Then: 6 way Barbell Complex 3 sets 65#, 75#, 95#

6x DL

6x Row

6x Hang Clean

6x FS

6x Push Press

6x BS

6x Push up

Then: Work up to heavy front Squat

Then: 5 Rounds of:

2x Fs@ 175# + 4x TJ

Then: 5x5 JS @ 65#

Later Ride the Trainer 1 hour 20 min w/ 30 min Zone 3.

Top Ten Records of 2009

Everyone does this so I guess I'll do a top ten list. Plus it's way to cold outside to ride right now!

This list has no real order just 10 records I listened to a lot and were released in 2009. So here it is:

1) Nothington- Roads, Bridges & Ruins (BYO Records)

2)NOFX- Coaster (Fat records)

3)Yesterday's Ring- Diamonds in the ditch (Suburban Home)

4) Frank Turner- Poetry of the Deed (Epitaph)

5) Psyched to Die- Year One (Dirtnap Records)

6) Future of the Left- Travels with Myself and Another

7) Hatebreed- s/t (E1)

8) Dear Landlord- Dream Homes (No Idea records)

9) Teenage Bottle Rocket- They Came from the Shadows (Fat Records)

10) Gallows- Grey Britain (Reprise Records)

Jan 4 training.

A.M. Strength:

Warm up: 2x20 BWS

4 Rounds of 15m Lunge +15m Bear Crawl

Then: 3x10 KBS 34#,53#,70#

Then: 6 Rounds of: 6(3 each) Step Up onto 18" box w/2x50# + 6 (3 each) Step Up and Hop on 10" box (lock out trailing leg so you don't use it)

Then: Clean 4x4 @ 95 # (work on low catch)

Then: Single leg box jump onto 10" box w/ 2x20# db

Then: Med ball toss and catch while standing on BOSU Ball.

Then: 4 Min of 30/30 Split jumps

Later: Road Ride @ test track

warm up than 10 mile Time trial for L.T. test.

then "cool down" with 19+ miles @zone 2.

Today I just wanted to test to see where i was w/ my base conditioning. I was almost exactly where I thought I would be. I question if this was just a self fulfilling prophesy or a valid test. I would never have someone test after a strength workout. When you are self coached you always have to be aware your coach just might be an idiot!

Not in The Mood.

I know I haven't updated this in a while but, describing a trainer ride or transposing my gym log onto the computer hasn't been my current mood. I have better things to do with my time. Something just don't need to be stated, but be rest assured my time hasn't been wasted. I just haven't felt like typing. I think it is better to live life then to narrate it, how can you be in the moment if you are concerned about documenting it.

Dec 18, Workout

Warmup;

3x20 BWS

3x10 Jump Squat

2x5 Tuck Jump

4x5 Knee Jump

Then: Drop Snatch:

2x4 @ 45#

2x4 @ 75#

Then Power Snatch:

6x3 @ 105#(work on speed)

Then:

3x (1x Snatch + 3x OHS @ 105#)

2x (1x Snatch + 1x OHS @ 125#)

5x (1x Snatch + 3x OHS @ 115#)

Then 5 Rounds of:

6x TGU(3 each side) + 60 sec Plank (feet on BOSU)

Later: 2 Hour Road Ride 35+ miles, mostly zone 2 with 2 x 10min tempo pace. The air temp today was about 40F but the wind was just bone chilling making the ride feel more epic than it really was. Belgium knee warmers, fleece knickers and thermal jersey helped but I wish I would have worn by beanie and rain cape.