Sunday, August 13, 2017

Zesty Solo Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.6
Speed (mph): 19.6
Cadence (rpm): 72
Time Moving: 
2:06:04
Time Total: 
2:10:08
Work (kj): 
1099
Normal Power: 
158
Average Power: 145
Max Power: 594
VI: 
1.09
TSS: 
155
IF: 
0.86

Goal:

Build Endurance

Ride Description:

My usual out and back Sunday spin and with less people out I had an opportunity to open up a bit and see how the fitness is coming along. Maybe nothing really to note looking at the data, but I came away from it feeling encouraged and that makes for a great day.

Weather:

Temperature Start (F): 83
Temperature Finish (F): 87
Wind: Calm
Sky: Sunny 

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 


Saturday, August 12, 2017

Brewery Solo


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 81
Speed (mph): 17
Cadence (rpm): 69
Time Moving: 
4:41:47
Time Total: 
4:57:07
Work (kj): 
1986
Normal Power: 140
Average Power: 118
Max Power: 440
VI: 1.19
TSS: 
284.2
IF: 
0.78

Goal:

Build Endurance

Ride Description:

Out and Back solo spin on my usual route. I hope to pick up some fitness in the next weeks and maybe get in a few more long rides when it cools off in the fall.

Bike was running quiet and smooth today with re-waxing the chain yesterday. I did not feel a power loss, but it was certainly making some noise so I figured it was time. I plan to start keeping better track with each bike for the power meter battery changes and chain waxing. 

Weather:

Temperature Start (F): 71
Temperature Finish (F): 87
Wind: Calm
Sky: Thick fog at times to partly cloudy at the end.

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
Bottle #2 24oz. Water, BSN Amino X, Maltodextrin

Bottle #3 10oz. Water
GU gel at mile 24
Clif Bar at mile 45
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Monday, August 7, 2017

Torn PCL Recovery Progress


Time is flying by as they say. I wanted to drop this in for my record as to how things are progressing with the June 10th crash injuries. The skin on the right knee cap is still deep purple and feels a little funky, but it does not feel feverish or discomforting. I am still a little concerned by how it looks and hope there is not any infection just below the new skin topping the wound. 

Cycling training has been going okay. In fact I have started to increase the intensity a little and I am trying to get back into extensive aerobic training to rebuild my endurance. At this point my fitness is lagging behind the recovery of the injury in terms of cycling training.

It is the strength training that I am having to take a bit slower and more cautiously. I haven't logged any of the strength training progress. At first I started with light cycling only and with just body weight motion with holding on to something for stability. Next, I started with no weight on the leg press and quarter range unweighted squats and hack squats and moved up in weight a little each week. So here is where I am as of this morning's gym visit and my Monday leg training day. 

Just a note that I come from a competitive strength background and I consider strength training as my primary training even though I am far from the days of my peak strength. I try to hold on as best I can at this age. I have stated before and still believe that strength training has nothing to do with progressing cycling training. My whole goal is to be cross fit. I have over 30 years invested in strength training myself and helping others so it is something that I want to hang onto as best I can. I do agree that physical therapy or rehabilitation is crucial for injury recovery and that can have an impact on future performance if not approached in the right manner or if avoided. 

Cybex Squat Press - all sets were full range (plate = 45 lbs.). Sets 1 through 9 were feet close together. Sets 10 and 11 were feet wide apart.


Set 1 - empty
Set 2 - 2 Plates (90 lbs) x 20 reps
Set 3 - 4 Plates (180 lbs) x 10 reps
Set 4 - 6 Plates (270 lbs) x 10 reps
Set 5 - 8 Plates (360 lbs) x 6 reps
Set 6 - 10 Plates (450 lbs) x 6 reps
Set 7 - 12 Plates ( 540 lbs) x 3 reps
Set 8 - 12 Plates ( 540 lbs) x 3 reps
Set 9 - 10 Plates (450 lbs) x 6 reps
Set 10 - 8 Plates (360 lbs) x 6 reps
Set 11 - 8 Plates (360 lbs) x 6 reps

As a reference: Before the injury I was doing 540 x 10 with no problem.

Smith Machine Squat - Squats are the trouble area at the moment. There is a bit of bad discomfort in this motion. I couldn't squat with an empty bar last week and could only body weight squat holding on the rack with discomfort. I wanted to stretch this a little today. I am glad I did. It was just a matter of staying very focused on how it felt and stop when it did not feel right. I am a long way from regular training weight. It is a time to put away ego for how others in the gym may view training with ultra light weight and be ultra careful.

Set 1 - empty
Set 2 - 20 lbs x 6 reps
Set 3 - 40 lbs x 6 reps
Set 4 - 60 lbs x 6 reps
Set 5 - 80 lbs x 6 reps
Set 6 - 80 lbs x 6 reps

As a reference: Before the injury I was doing Hack Squats with 225 x 10 with no problem.

I finished with a few lights sets of knee extensions, seated legs curls and calf raises.

Disclaimer: if anyone stumbles on this blog post looking for ideas on coming back from a torn PCL please go only by what your physical therapist or orthopedic recommends. 

Sunday, August 6, 2017

Sunday Solo Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.7
Speed Avg. (mph): 18.6
Cadence (rpm): 73
Time Moving: 
2:11:17
Time Total: 
2:15:07
Work (kj): 
1095
Normal Power: 
155
Average Power: 
139
Max Power: 
465
VI: 1.11
TSS: 161,7
IF: 0,86

Goal:

Build Endurance

Ride Description:

Out and Back Spin on a busy path. I had a lot more momentum killers today and that is okay. I could also feel some fatigue from yesterday's ride and that too was okay. It was just nice to get out for a nice cruise on the path.

Also nice to talk with Ben after the ride and best wishes on the career move to Emory Medical in Atlanta and to the Atlanta cycling scene. There are a lot of great groups scattered around and excellent places. Of course I am partial to cycling in north of Cartersville out of the Budweiser plant or from Sosebee Bike Park. Or maybe you will see me trying to hang on your wheel at the Comet one Sunday. Ride fast, Ride safe!

Weather:

Temperature Start (F): 90
Temperature Finish (F): 90
Wind: Breezy
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Saturday, August 5, 2017

Brewery Solo


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80.4
Speed (mph): 17
Cadence (rpm): 70
Time Moving: 
4:46:17
Time Total: 
4:57:20
Work (kj): 
1967
Normal Power: 
138
Average Power: 115
Max Power: 438
VI: 1.2
TSS: 
278.7
IF: 
0.76

Goal:

Build Endurance and enjoy cycling

Ride Description:

Out and Back Spin trying to rebuild fitness. Light headwind on the way up and maybe a little tailwind on the way back. It was great to see and talk to Keith B. briefly before starting. 

Weather:

Temperature Start (F): 69
Temperature Finish (F): 84
Wind: N 6 mph
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
Bottle #2 12oz. Water, BSN Amino X, Maltodextrin
Bottle #3 24oz. Water
GU gel at mile 20
Clif Bar at mile 45
Post Ride: 30 gram protein drink

Gear:

 Felt  B10