Sunday, February 16, 2014

Weekly Ride Report - 2/10/14 - 2/15/14

Date
Route
Course
Ride Time
Total Time
Distance
Avg Speed
Altitude
Max Altitude
Max Speed
Odometer
02/10/14
Rose Bowl Laps
Flat
00:56:23
00:59:17
16.4
17.5
613
936
28.7
31236
02/11/14
Glenoaks Blvd
Climb
00:54:56
01:01:13
13.6
14.9
913
1401
30.2
31249
02/12/14
Rose Bowl Laps
Flat
00:55:19
00:58:42
16.4
17.8
565
949
29.2
31266
02/13/14
Glenoaks Blvd
Climb
00:54:01
00:58:50
13.6
15.1
879
1404
31.1
31279
02/14/14
Rose Bowl Laps
Flat
00:56:35
01:01:43
16.4
17.4
575
949
28.4
31296
02/15/14
Lida-Highland Loop
Climb
01:33:51
01:38:00
25.0
16.0
1784
1392
33.0
31321
 
 
Total Time
06:11:05
Total Distance
101.4
Total Climb
5329.0
 
 
 

The last three weeks of climbing added some power to the cardio. The sore muscles from climbing also took out the water weight, so I finally got back down to my starting weight for the year, and I'm beginning to put a dent in the holiday weight. Two more pounds lost will get me back to my peak fitness weight at the end of last year. The next three days will be off the bike, though. At the 6 week mark in my 12 week program, I add an extra day to my 3 week recovery day, so instead of 2 days of rest, I get 3. At the 9 week mark, it's back to just an extra day, but at the end of 3 months, I'll take a week off. The next 3 weeks will be concentrating on pedaling technique and muscular tension. This will mean a few weight training sessions during the week to recruit the helper muscles which get overlooked by the large muscle groups doing the bulk of the work. It's only 15 minutes, 3 times a week, but it is work done off the bike.

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