Training Log Archive: Carbons Offset

Stopped by Lance's place while we are in Austin, admired his yellow jerseys, and took a couple of his bikes. Rode out of town to the southwest, in the direction of the hillier routes. Everywhere either had good designated bike lanes or wide shoulders. Started from our hotel, rode across the bat bridge (gotta go see all the Mexican tailless bats take flight at sunset some evening), then paralleled the Colorado River at first and past the park where Stevie Ray Vaughan's statue is. Rode through some nice neighbourhoods, then onto Bee Cave Road which was a little higher and you could almost catch occasional glimpses in the distance, but it also had us quite exposed to windy conditions. We got worked a bit, in addition to the hills, and we were feeling the effects of a few late nights. Several roadies out.
Came back the same way and realized we had climbed more than we thought. Refuelled with a visit to a classic Texas BBQ joint, introduced Carbon to this wonderful experience. The brisket was sooooo good but now we both can't stand the thought of food. Definitely overdid it. Came in way too hungry, it tasted way too delicious, the food got ingested way too quickly. Definitely first-world problems, Texas-sized.

C • Fun day! 6

Massage
Asked the therapist about using massage to help arthritis pain in the knee and helping things line up and glide better. She felt that arthritis is arthritis, and massage can't change things.
She also worked my injured toe a lot. She felt that arthritic joints benefit from motion. I know that but I cautioned her that I have really limited range of motion on my big toes. I also let her know that it was hurting a fair bit as a result of what she was doing. She kept doing it. Toe felt okay after but a little sore. The next day, it is painful to walk on. I sure hope it calms down soon because before the massage, things were looking good for being able to run on it while we are in Texas for Christmas and there will be a lot of waking to explore Austin and the Houston Space Centre.

Warm up
Toe felt somewhat okay on the jog

Squats: 7 sets of two. Started at 20lbs per side of barbell, increasing by 5lbs per side each set. Did 35 lbs per side with no collarbone issues. Then 40 lbs per side with a good set up and no collarbone issues. Repeated 40 lbs and it barely touched the collarbone this time. Stayed at 40 and did one more set; again, a slight touch of the bar on the collarbone.

Standing shoulder press, 5x5. Did 5 lbs per side on the barbell, same as last week. Tried 7.5 lbs per side on last set: doable but almost stalling near the end.

Single-leg deadlifts, 5x5. Used the bluekettle bells this week instead of pink.

Face pulls, 3x12, 15 lbs

Toes to bar, 2x4. Got the toes to the bar on about half of them.

15 x (1 minute spinning up in heaviest gear (not all out, but fairly hard), 1 minute light spinning in same gear)

6x 5min (2 min E2, 1:30 E3, 1min E4, 30 sec MAP), alternating 5 minute sets at resistance=20% small ring, >96 rpm // resistance=35%, big ring, <80 rpm.
No recovery between sets, recover during the E2

10 seconds gradually speeding up, then hit the acceleration as quickly and hard as you can for about 5 more seconds, at resistances from 15 to 35%; recover for the balance of the minute. Did about 12 reps?

Avg Cad 83 rpm
E816
1:29<170W
:13 170-210W
:17>210W

15.7