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.
Wednesday, March 9, 2011
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 :)
.
Sunday, February 27, 2011
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!
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!
Wednesday, February 16, 2011
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!
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
Subscribe to:
Posts (Atom)