Had a great spin on trainer Sunday before family got home. Pyramid sets of 30 minute total intervals which resulted in a perfect burn.
Next evening to Nordic Center for skate ski with Colin. 2 minutes in with Colin's pace and I knew I was in for a hurt. 1.5 hrs all up with some of the most eye ball popping suffering I have ever experienced in any sport. Broke trail through 5+ odd cms which added to the grind, of course this was a 'recover day' walk in the park for Colin but a much needed grind for me.
Today I had a bike fit with Jay Balabas at Bike Cafe in Canmore.
http://www.bicyclecafe.com/
From new foot beds with shimming, a much shorter stem and tweaks with cleats, I have a completely new set up....and I am stoked!!! I should have done this 1.5 yr ago when I purchased the bike. Watching the video when I first started to the end result, the positioning was night and day for the better. So excited for the new set up, highly recommend him to anyone out there!
Tuesday, March 29, 2011
Seth's first fall/crash
While out shoveling snow in the driveway Sunday after work, Seth took a tumble on the front concrete steps. I did not see it but Marnie saw the entire thing from the window.
Little guy put 2 teeth through his lip. Surprisingly no chicklets laying on the steps considering the amount of blood in his mouth, the pain he was in and the description from Marn how he landed on his face in that split second.
To the hospital where they used a 'crazy glue' instead of stitches to mend the gash.
Poor little guy.
Little guy put 2 teeth through his lip. Surprisingly no chicklets laying on the steps considering the amount of blood in his mouth, the pain he was in and the description from Marn how he landed on his face in that split second.
To the hospital where they used a 'crazy glue' instead of stitches to mend the gash.
Poor little guy.
Cute new track outfit
Wednesday, March 23, 2011
3 out of 4 days - jeez
Had workouts 3 of 4 days this week, most activity in one week since September.
In Calgary for a few courses where I met Trev Williams (Pres of Speed Theory) who invited me to his spin class. 2.25 hr class, most time this winter spent in the saddle. Footage of the final 10km's of Milan San Remo played - after almost 7hrs of racing it comes down to a sprint, to go with all the pepper attacks last few km's as well. Cool helmet cam footage from Victoria and Apex mtn by him made those 2.25 hrs fly bye. Thought my ass was going to fall off, but greatly needed that time on the bike as Prairie Roubaix race which is almost 3hrs long is in about 3 weeks and has come up waaay to quickly.
Wicked skate ski pulling Seth on Spray Loop, as if the 25 lbs pulling him was not enough, had to make the first skate tracks through 5 cms which made for more fun.
1hr on trainer with various intervals of high cadence.
Prairie Roubaix race April 17th, with this race several weeks later
http://dalrock.blogspot.com/
In Calgary for a few courses where I met Trev Williams (Pres of Speed Theory) who invited me to his spin class. 2.25 hr class, most time this winter spent in the saddle. Footage of the final 10km's of Milan San Remo played - after almost 7hrs of racing it comes down to a sprint, to go with all the pepper attacks last few km's as well. Cool helmet cam footage from Victoria and Apex mtn by him made those 2.25 hrs fly bye. Thought my ass was going to fall off, but greatly needed that time on the bike as Prairie Roubaix race which is almost 3hrs long is in about 3 weeks and has come up waaay to quickly.
Wicked skate ski pulling Seth on Spray Loop, as if the 25 lbs pulling him was not enough, had to make the first skate tracks through 5 cms which made for more fun.
1hr on trainer with various intervals of high cadence.
Prairie Roubaix race April 17th, with this race several weeks later
http://dalrock.blogspot.com/
Wednesday, March 16, 2011
Past week
Another killer spin on Friday simulating a TT on the 1A, pick an effort able to hold for 1 hour. Loads of hard standing thrown in there with extra hard pushes as well. All out last minute where I hit 70 watts higher than last weeks effort with 130 watts than my previous tests at home??
With the warmer weather the x country trails are turning quite icy. Have not been for a few weeks where I hope to get out again soon as may be last time. Or try and make a night trip to the Nordic Centre or Lake Louise.
Norquay on Monday was hilarious with Seth. We let him go on his own for about 60 feet where he was completely comfortable. This afternoon at the park across the street Seth decides now to literally 'jump' into the slide, crazy! I am scared for his upcoming years due to his lack of fear displayed on the hill and now the slide.
With the warmer weather the x country trails are turning quite icy. Have not been for a few weeks where I hope to get out again soon as may be last time. Or try and make a night trip to the Nordic Centre or Lake Louise.
Norquay on Monday was hilarious with Seth. We let him go on his own for about 60 feet where he was completely comfortable. This afternoon at the park across the street Seth decides now to literally 'jump' into the slide, crazy! I am scared for his upcoming years due to his lack of fear displayed on the hill and now the slide.
Seth's new toque
5 months old
Wednesday, March 9, 2011
Days Off
Had a visitor in town this week that we worked with in New Zealand in 2003. Louise visited 2 yrs ago on a ski vacation from the UK, back again with her boyfriend. Great to catch up laughing about times at the hostel.
Up at Norquay Monday and Tuesday mornings, now letting Seth go by himself down a 20 foot slope behind base of Cascade chair - scary to watch but he absolutely loves it giggling whole time saying "again again' .Mom and Dad came up Tuesday and could not believe what he was doing, relax mom he will be fine :)
Monday afternoon skate ski on Spray Loop, first tracks on the groomed trail which made for a fast time as the skate track can be quite choppy with the amount of walkers on it.
Tuesday afternoon had a great 1 hr session on the trainer. Happy with watts sustained in the 8 minute intervals with HR and cadence maintained nicely.
Have shedded some lbs since fatting out over Christmas and January....back in action now.
RMCC has new kit this year, looks sharp. Will be hilarious to squeeze into the skinsuit, Marn is already laughing at the sight. Hope to have them arrive in time for April 17 Prairie Roubaix race as it looks like we should have a number of guys showing up that day.
Up at Norquay Monday and Tuesday mornings, now letting Seth go by himself down a 20 foot slope behind base of Cascade chair - scary to watch but he absolutely loves it giggling whole time saying "again again' .Mom and Dad came up Tuesday and could not believe what he was doing, relax mom he will be fine :)
Monday afternoon skate ski on Spray Loop, first tracks on the groomed trail which made for a fast time as the skate track can be quite choppy with the amount of walkers on it.
Tuesday afternoon had a great 1 hr session on the trainer. Happy with watts sustained in the 8 minute intervals with HR and cadence maintained nicely.
Have shedded some lbs since fatting out over Christmas and January....back in action now.
RMCC has new kit this year, looks sharp. Will be hilarious to squeeze into the skinsuit, Marn is already laughing at the sight. Hope to have them arrive in time for April 17 Prairie Roubaix race as it looks like we should have a number of guys showing up that day.
Saturday, March 5, 2011
Urrgg spin class last night
Gary threw down a usual beat down class last night simulating a cross race - '5 laps' with a get off the bike each lap and do 30secs quick squats then crouch down and hold that position for another 30 secs - legs on fire.
Loads of hard standing and sitting with no recovery time. Hit a wall 20 minutes in but re gathered thoughts and dug for remaining 40 minutes, HR was Zone 4 entire hour.
Very interesting the last 2 minute he had us go 100% all out where I hit 55 watts above the max watt tests I did twice this week.
How after 1 hour I was able to put out more watts than in a few minute test, I was absolutely shattered at that time and still more watts. Must read into this......
Legs are dead weights this morning...in a good way :)
Loads of hard standing and sitting with no recovery time. Hit a wall 20 minutes in but re gathered thoughts and dug for remaining 40 minutes, HR was Zone 4 entire hour.
Very interesting the last 2 minute he had us go 100% all out where I hit 55 watts above the max watt tests I did twice this week.
How after 1 hour I was able to put out more watts than in a few minute test, I was absolutely shattered at that time and still more watts. Must read into this......
Legs are dead weights this morning...in a good way :)
Thursday, March 3, 2011
Snow and more snow
Have not seen a snow bank this size in our driveway in years, and it keeps coming.
Too cute
Canadian World champs in X country team
Don't know you guys personally, but what Devon Kershaw and Alex Harvey achieved is freakin unreal!! Especially in front of 50,000 Norweigans, edging out their world champ to top it - inspiring boys!
Was thinking of them after work today when I was skate skiing pulling both boys along suffering, image of this video made my suffering seam like a cake walk.
5.5 mins long, finish is at 4:15
http://www.youtube.com/watch?v=lrI8e4ltazw&feature=youtu.be
Was thinking of them after work today when I was skate skiing pulling both boys along suffering, image of this video made my suffering seam like a cake walk.
5.5 mins long, finish is at 4:15
http://www.youtube.com/watch?v=lrI8e4ltazw&feature=youtu.be
Fairmont and tests
Relaxing 2 nights in Fairmont Hot Springs. Still loads of snow down there, most in the 13 yrs my parents have lived there. Recall golfing there in late March previous years, not this year :)
Casual walks around with time in the pool and hot tub at Mountain Side, and of course delicious home cooking.
Great to see Mom and dad, they were sure were excited to play with the kids as they have not see a whole lot of them lately.
Hwy 93 ended up closing due to Avi hazard but reopened in time for us to return to town. Drove by the slide that closed hwy last month for 5 days, HUGE! Bewteen Great divide and Stanley Glacier, no wonder why it took 5 days to clear up .
Brought my trainer to do a max watt test. 25watt increase every 30 secs to exhaustion. .
Tried another test last night at home and came within 10 watts so confident with that number. My HR was Zone 4 with legs giving before HR exploding.
After test moved into this workout I picked from www.adammorka.blogspot.com - Congrats on your win this week in California!
All Zone 4 effort
5 mins 100-110 rpm
3 mins easy
5 mins 60-70 rpm
3 mins easy
5 mins 100-110 rpm
5 mins 60-70 rpm
3 mins easy
1 min One leg spin 1 min other leg x 3
Perhaps a skate ski after work as -1 today, has been -20 for 2 weeks now
Spin class tomorrow :)
.
Casual walks around with time in the pool and hot tub at Mountain Side, and of course delicious home cooking.
Great to see Mom and dad, they were sure were excited to play with the kids as they have not see a whole lot of them lately.
Hwy 93 ended up closing due to Avi hazard but reopened in time for us to return to town. Drove by the slide that closed hwy last month for 5 days, HUGE! Bewteen Great divide and Stanley Glacier, no wonder why it took 5 days to clear up .
Seth came downstairs to see me bike and went straight onto the treadmill, he just loved being on it just shy of running - too much!
Tried another test last night at home and came within 10 watts so confident with that number. My HR was Zone 4 with legs giving before HR exploding.
After test moved into this workout I picked from www.adammorka.blogspot.com - Congrats on your win this week in California!
All Zone 4 effort
5 mins 100-110 rpm
3 mins easy
5 mins 60-70 rpm
3 mins easy
5 mins 100-110 rpm
5 mins 60-70 rpm
3 mins easy
1 min One leg spin 1 min other leg x 3
Perhaps a skate ski after work as -1 today, has been -20 for 2 weeks now
Spin class tomorrow :)
.
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