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Training Log: Carbon's Offset

In the last 7 days:

activity # timemileskm+m
  Biking6 10:00:00 50.02 80.5
  Strength1 15:00
  Total7 10:15:00 50.02 80.5
averages - rhr:43 weight:64.9kg
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TuWeThFrSaSuMo

Monday Aug 20 #

11 AM

Biking (Mountain ) 2:30:00 [2] 21.5 km (6:59 / km)
shoes: Instinct (since 2018 02 19 maj

Squamish with Fitzy, Woody, Melissa and Carbon.
Climb trail, Half Nelson, back up to Full Nelson, then up the road and down the Pseudo Tsugas.

Everyone had a blast on Half Nelson (Slice and Steve joined us too), then some got a little cooked in the heat and smoke as the day went on.
Met up with Adventure racer John Markez partway down Full Nelson and he also joined us for the Tsugas plus ice cream after. Before I knew he was about to join us, he nicely bombed the group video I was filming.
Now it’s sushi time :)

Sunday Aug 19 #

Biking (Mountain ) 2:00:00 [3] 15.0 km (8:00 / km)
shoes: Instinct (since 2018 02 19 maj

Morning: S+M Connector, Meet Yet Maker, the Graduate, Three Virgins, Seven Stitches, Endo.
Then headed to the finish area to see Tom and Heather and others finish their races.

Afternoon: with Fitzy, Erin, Melissa and Carbon.
Fred, Tinder, Your Mom, Pseudo Tsuga 3. Really good, everyone had a great time.

Saturday Aug 18 #

11 AM

Biking (Mountain) 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Instinct (since 2018 02 19 maj

With Tom, Heather, Dave, Suzanne and Carbon.
Alice Lake. Took the gang up 50 Shades of Green and down Leave of Absence. Had fun riding the black sections while guiding most people to the blue lines. A good time had by all. Then took Tracks From Hell and Alice Lake Access back to the car so that we could get to the Squamish50 finish line in time to see Karl from Canmore win.

Friday Aug 17 #

Note
rhr:42 weight:65.1kg

14.7

Thursday Aug 16 #

Note
rhr:44 weight:64.7kg

14.2

Wednesday Aug 15 #

6 PM

Biking (Mountain) 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Instinct (since 2018 02 19 maj

Coaching with Kevin at CNC.
Spent a bit more time refreshing bike-body separation, first on the pavement, then in the gravel parking lot going down the slight slope. Again, keep the eyes up and look ahead.
Then worked on braking, refreshing stuff I know from before, doing drills with just front brake, finding the locking point and modulating .
Did several laps down Soft Yogurt with just front brake. Practised going slow and keeping the speed steady which made it easier to move the body further and set up for corners.
Then moved on to the new Legacy gravel climbing trail which has flat corners (or even off-camber) and loose surface - a tricky descent. Again, descended with just front brake. Did several laps. Had a couple of brief lock-ups but the tire didn't wash out thanks to having the body weight positioned properly to balance the angulation of the bike. Again, going slow and keeping the speed steady made it easy to set up more body position and play with the range of movement on the bike. Keeping the cranks level made it possible to move the body further to the side by twisting and bending the knees; otherwise, having the outside leg straight down limited the ability to move any further laterally.
Practised dragging just a hint of brake on the climb up to practise finding the threshold of engagement, and doing wheel lifts to challenge keeping the braking constant despite pulling on the bars, and to show how the wheel would stop turning due to the slight braking but would immediately roll easily again as soon as it touched the ground (and not get spooked by seeing your front wheel lock up briefly).

Tuesday Aug 14 #

5 AM

Biking (Mountain ) 2:30:00 [2] 24.0 km (6:15 / km)
shoes: Instinct (since 2018 02 19 maj

Pneuma-Moosepackers with Carbon. No noticeable smoke until the top. So many loose babyhead rocks on the descent from the summit.
A guy let me try his e-bike. As soon as I started to pedal, it lurched forward. Crazy. Entertaining but I don’t think I want one. I would just get a dirt bike if I wanted to do that.
He mistook Carbon for Kate Ardell (super top level endurance mountain biker)... a nice compliment (to Kate, to be compared to Carbon ;)
Then saw Alana Heise riding down the Packers traverse trail... on her cyclocross bike. She is testing it out before deciding what to ride in the Climbduro next weekend, a race that combines road, gravel and singletrack.
12 PM

Biking 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (10:00 @3) + (5:00 @4) + (5:00 @5)

Spin class at the gym at work. Lots of short, high-intensity intervals
1 PM

Strength 15:00 [3]

Power clean and press: from floor, from 3, and 2 presses. Did 5 sets @ 60%. 1 or 2 reps per set.

Power clean @ 70%, 3 sets of 1 from floor and 1 from 3.

Squats @ 60%, 6x2

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