Up in the Morning before the sun; R+4

Something had to change. While sleeping in (until 0800) is great, daylight is burning. I have some events upcoming and I've pretty much been de-conditioning. Not a good way to prepare for 24 -36 hour bicycle rides.

This morning I was up at 0500 (SUCK) and on the bike at 0530 to meet a riding buddy for a ride before he had to work. This works great for me. I had 40 miles on the bicycle before 0800. We rode down by the Virginia Beach ocean front and watched the surfers for a few minutes before heading back. Surfing looks like a relaxing sport. I just can't see spending $800 for a board. I'd rather buy some new bicycle things or some training sessions like the upcoming seminar for RKC instructors with Pavel and Coach Dan John.

Here are some options for the rest of the day:
1. More bike riding. -- not likely, I'll save it for tomorrow.
2. Kettlebell training -- probably this afternoon.
3. Work on grad school assignment. -- Not optional, I will spend a few hours
5. Golf. Perhaps a bucket of balls at the range? No not today.
6. Nap or 2 On the Couch. Yes, I think I will!
7. Play with the kids. ALL day. This is the best option.

What Next?

Every limbo boy and girl, all around the limbo world...

I haven't posted on this blog in a while so I'll back up a little. Last week I had my last day of work in the occupation I've held for the past 20 years. Up until last week I had some good miles on the bicycle but little strength training. On Friday, we had a celebration, then went on the road for a few days for a trip to Baltimore to watch the Minnesota Twins put the smack down on Orioles.

I ask the question, "What next?"

I do have a plan and a back up plan but on R+3, no motivation to move forward.

Only time will tell when I will Get Off the Couch.

Morrisville 300k-2010 edition - Lollygagging

My take on Saturday’s 2010 Morrisville to Seagrove, NC 300k is a tardy. UMMM, the dog ate my write-up. Oh yea, I don’t have one of those.

We met in the usual place said hi, registered and RBA Al gave a brief to the riders. I started the day feeling strong and hung with the lead pack until Jack Bennett Road a nice little climb that starts with long false flat. I rode most of the way to the next 2 controls solo completing the first 100k feeling great.

I departed Siler City for the short trip to Seagrove with a group of 5 or 6 riders. My legs were still feeling great for about 10—15 miles. After a little pull on Coleridge Road, I lost some horsepower and slowed. Then I slowed some more and maybe even some more. The next 15 miles were a little miserable but mentally I am in the game and knew a rest waited up yonder!

The Seagrove Control came just in time. I refueled my fuel, and topped off the water. The volunteers at the control were a very kind and most importantly they had sun screen. Although as I dawned the lotion, I figured I probably would be jinxing the entire ride with rain.

I tore out of the control on a mission to make up some time. Flying up and down the rolling terrain and zipping around the corners until I mistakenly made a wrong turn onto Trinity Church Road and explored 4 miles of the wrong road. Finally I looked at the odometer and thought, I should be at the corner in Erect. GRRRRR. I’m sure I said a few words that I learned in the Marines and can’t repeat. The bonus miles kinda sapped my motivation and I proceeded to lollygag all the way back to Siler City.

Do you know what that makes me? A lollygagger. (Bull Durham)

To my surprise Ron and Sridhar were sitting in front of the gas station eating some delicious snacks when I arrived. While I was taking care of the logistics at the control, my jinx prediction became a reality with the first of several showers.

Ron, Sridhar and Matt the ROMA RBA rode on and off together until a stop at the Andrews Store. Notable here was the amount of rednecks coming from a nearby concert that kept buzzing our posse. Insert more colorful phraseology here.One stretch of road was lined with fireflies. However, with the lack of visibility and the slippery pavement, the pace became decidedly slow. Ron and I lollygagged to Al’s house sometime before midnight.

medium day

Did prep-work then:
loaded cleans
Clean and Press - 32k 1,2 x 3 sets
Swings - 32k x 100

I'm going now

Febrrrrary was one busy and chili month. I had final projects to complete for grad school, I moved and have a new addition in the family with the birth of another daughter. Now that things have calmed down a little, I'm almost nearly back to a regular training schedule. I also have a sense of urgency as the brevet season begins in short order and I'm nowhere where I should be. Additionally, I need to lift kettlebells and get my RKC II lifts back to where they need to be prior to assisting at the certification in July 2010.
I'm using this weekend as an assessment to see where I'm so I can train with direction and focus. So far so good, I have my strength and flexibility assessments completed and I'm not as bad as I thought. All I need to do now is test some bicycle specific levels and hit the road.

Yesterday's training:
Clean and Press - 28k 5x5
Ride: 30 min.

Today:
Clean and Press - 32k x 5 - I will use this weight for ladders over the next few months.
TGU - 16k 1 x 5/5
Pull up workout x 4 sets.

Fatigue?

Yesterday was another like Thursday. Accumulated fatigue left no desire to work out. This time I was the antagonist providing the peer pressure. Oh, and the workout etc. We did some chain progressions leading up to double kettlebell snatches. Little did I know how this would leave us feeling later.

Workout completed. Got home, ate, sat on the couch and I was out until 0200 when I crawled into bed. I slept more than 13 hours. Not sure if this was due to the workout or a combination of an entire week of fatigue. Wow. I decided to rest for the day. I'll pick up the pace again tomorrow.

The What:
Swings: 24k - about 100 1 arm, 2 arm etc.
bottoms up long push press - 1x5
Chains:
24k:
2x swing, clean, squat press
2x clean, high pull, push press
1xsnatch x 5
16k Double snatch 3x5

Peer Pressure

I've been pushing my luck with an degenerative condition in my back. This week I've been on my feet most of the day. The result is back pain. So when it was time to workout today I was not interested. At all.

Well, I watched another workout in my office and when it came time for swings, I said no. But then he stood there staring at me. I caved and the swing-athon began.

Today:
Z
Swing: 700...left, right, 2hand, then 20 switch hand.

Yesterday:
z
chain 16k x2--Swing, Clean, Squat Press