Watt test

I met Shane Munro (www.ascentphysio.com ) 2 weeks ago at spin class. Chatted about his Compu trainer he was using that night where he said he would bring in his extra one for me following week as told him have never used one and would love to see watt numbers I can pump out. Next class hooked it up and fiddled around with watts, he told me approx watts from his testing. He was then nice enough to lend me the device for next 2 weeks as he was off to Florida with Canadian kayak team.

Several days later I did a 30 minute test at home to see what wattage I could hold for sustained time frame. Settled in nicely but hit a wall at 15 minutes and had to 'regroup' for a minute but held on for remaining time going extra hard last 3 minutes, thanx to the Tool blaring in my ears. Interestingly my HR was 160's which was fine to hold but legs were holding back being heavy. Overall happy with numbers, will have to try again in April and see the difference with numbers.

After reading articles for years mentioning train at this wattage and such, those numbers were all blank to me. Now doing this test I have an idea what I can hold.

Will do another test in a few days to see max wattage. Start and increase 20w every 30 seconds until unable to hold. I am excited to see what that number will be.

Went for skate ski after work with Marn on Monday as her mom watched both kids. Spray loop track was so fast that day, we had a riot being out together.

Spin class Friday consisted of plenty of big ring with high and low cadence mixes - usual suffer fest  :)

Off to Fairmont to see the folks this afternoon for 2 nights, its been a while!

Oh Kicking Horse I missed you

Today we had a 'managers day' at Kicking Horse. It had been several years since skiing there having kids and all, few years ago with mountain bikes as well.

With Marcus living in Parson, he met me with party every night Scott Wight as well. Scott's bus was late so I missed everyone as they went up.

8 cms overnight with 30 the days before turned into one of the top days of my life, hands down! Snowing at the bottom where the sun was shining up top. Our timing was epic - tracks down CPR chutes and Fuez Bowl, patrol opened Super Bowl after being closed for several days with us being about 20th in line. First time down Super bowl mmm. 1st tracks down Glory chute with the topper being at the gate when they opened Whitewall in Fuze Bowl (again closed for several days) at 3pm, 40 cms of steep deep goodness.

Was my first day of the year, can't really count Norquay with Seth between the legs. Epic 1st day! I miss the Horse, such a big mountain with gnarly chutes right off the gondola and chair. Charging all day keeping up with Marcus resulting in 7 runs with approximately 28,000 vertical feet - legs on fire!

40cms of goodness Super Bowl

Afternoon pic

 Morning 1st tracks left gully and next run middle 's' shelf line in shade - don't fall at top

Seth the yogi

In the last several weeks, Seth is constantly pulling out Marn's yoga mat and showing us his moves.

He is too much, quite the balancing act at his age. To top it off, he says the names of the holds as well

Plank

The mountains received about 25 cms over the weekend, Lake Louise released saying that was the 2nd snowiest January in 25 odd yrs - great for them!

Attempted to go x country yesterday with family but about there was about10cms on the skate ski track which would be a tad too hard pulling the boys along, so Marn went by herself. That night she bought her own skate set up.

This morning to Norquay, another beauty morning in the sun! Envious standing at bottom of Cascade chair while watching the first people come down the Sun chutes schralping about 20 cms...mmmm. Afternoon I headed to Spray Loop for a 1.5 hr burn as the boys were sleeping at home. Got home and 5 minutes later Marn was out to try her new skis out on Spray. She was beyond excited/fired up, nice to have a proper skate set up. With the days getting longer, will make an effort to get out after work.

Friday's RMCC spin was stupid as ever, simulated the 24 hrs course. Unfortunately only 1 hr spinning / week last 2 weeks but the skate skiing is adding fitness more than I know.

2 months until first bike race, time is flying!

Back at it

After a lazy and cold previous week, had a beauty last few days off. Spin class on Fridays are killer as ever with Gary B, omg the length of standing intervals from the other night were crippling - love it!! Great to see so many people out as well.

Yesterday up to Norquay for a few runs with the little guys, bluebird with mild temps. Drove into town and dropped Marn off for a lunch yoga class. The 'boys' went to timmys for food. Back home where I turned around and went for a solo skate ski on Spray Loop. Wow a little different not pulling the boys behind me, felt so light :) Great 1.5 hr complete 'tempo' workout, HR up the entire time.

This morning Christie and Jack took Seth to Norquay with Dexter where Marn, Rory and I proceeded to Spray Loop. Marn was like a little kid out there, so excited to be out while receiving killer workout. Stopped at the bridge for a few minutes soaking up the sun, felt like April out there.

Legs are heavy tonight, was going to spin but we are both beat as up last few nights with Seth teething and in pain.

Rory turned 4 months the other day