Training Log Archive: Carbons Offset

16.1

Rebound group ride with Carbon, Annie, Krista and others. Rode up to CNC via some back trails. Down Soft Yogurt and Devonian Drop, then backward along EKG. Did a cool steep drop where it seemed like we left the trail and just dropped into a drainage, but now I see people have started riding a few different steep options. Fun, more exciting than following the main trail. On the way down the lower black coal chutes, took the toughest line and it was all good, but the back wheel was skidding the whole way. A little exciting but not too bad. Also took a steep line down to the TransAlta power station and bridge at the end of the ride and it was good, more traction. Was able to brake and keep the speed under control on this one.

We all practised a few things on this ride, following some pointers from Ryan. Dropped the seats and spent a lot more time standing and pedalling, letting the bikes move around under us more on the winding stuff, and practicing climbing in heavier gears while standing and even practicing slow balancing maneuvers over technical climbs. Legs were getting tired and craved sitting down.

Back to the shop for free beers and socializing. My socializing endurance is good but my beer drinking endurance needs more training.

Early in the ride, slowed down the rebound speed on both the front and rear suspension (added+ about 2 clicks of rebound damping). This was better, wasn't getting pogo'ed around as much, bike felt more comfortable and a little more predictable, less janky. Might have slowed it down just a little too much, suspension might have been just a little slow on some multiple bump combos. Maybe add one click back in. I may also be just a little overpressured on the rear shock, I should start by adjusting that first.

Starting to work on waking up some muscles that I don't think I activate and use enough, primarily glutes for running and biking. Focusing on activation, not building.

squats with a pair of 20 lb dumbbells
one legged squats, no weight, can only do a few and not very low
Supermans on abs ball
high and low woodchops (core), only about 20 lbs
seated row, about 60 lbs (for upper back posture for running)
One-legged glute raise bridges
A few of my running exercises (running lunge and twist, leg swings)

Distance and elevation are estimated.
Ran a hilly interval loop on the north side of the river downtown, going hard up the hills and recovering on the descents in between. Started by running up Centre Street bridge and then opting for every uphill as I headed west along the bluff, dropping down the next descent option and then up the next ascent. Then turned around and did the same on the way back. Did about 12 uphill sections, some longer and some shorter.
Weather was beautiful.

A bunch of stretches and rolling, trying to loosen up my hips that are probably the cause of my tight lower back.