Did 45 minutes high cadence ride on the stationary bike, averaging about 115-120 rpm.  Psyched for Red Trolley.

Wednesday I rode about a hour and a half endurance pace around Fiesta Island testing out my new Spinergy race wheels and 11-21 cassette.  Everything is a go; I like the set-up.  Ran into another SDBC member there.

Yesterday I rode the stationary bike for 65 minutes, again endurance pace.

Today was a rest day.

Tomorrow it’s going to rain all day which means I’ll be back on the stationary bike at the gym.  I’m going to preview the course tomorrow as well.

Weight: 174.5 lbs.

This is my first race week of the season – yay!  Last week went better than as I exceeded my goals by at least 25%.  Yesterday I did endurance/tempo riding on the stationary bike for 60 minutes.   Today I did 45 minutes easy riding and a maintenance phase resistance training type workout.   Physically I felt strong despite have suffered through some congestion the last day or so.

Weight: 173 lbs.

Today I did the SDBC group ride and the plan was do A+ with the boys.  Unfortunately, I only made it as far as UC Cyclery when I started to have a mechanical issue, as there was a creaking sound beginning to come from the bottom bracket.  Sure enough, after getting as far as El Camino Real, my left crank arm actually came loose, causing a hitch in the pedal stroke.  Immediately I turned around and made it back to the bike shop to discover the both crank arms very loose indeed.  After getting the problem solved, I headed back the opposite way down Torrey Pines to Java Depot.

Overall I ended up doing around 36 miles endurance pace with the exception of the first climb up Vista Sorrento Parkway (hammered that to the top) and the other little climbs I did, where I pushed it some and definitely lit my legs on fire.

I heard about a crash that occurred during the A ride;  sure glad I missed that.

Surprisingly I wasn’t that soar after yesterday’s marathon ride, albeit I slept for almost 11 hours last night!  Did 35 minute re3cover ride on the stationary bike, averaging about 65 rpm.  Still managed to work up a sweat though.  Stretched the lower body out for a good 10 minutes to finish.  Hope I’m somewhat fresh for the weekend.

Rode 92 miles (endurance pace) today over the course of 6 or so hours, from Solana Beach to Dana Point and back. I think I’m already at my 8 hour goal   Definitely feel fatigued this evening.

Last night I did 60 minutes on the stationary bike with an average resistance of around 8, which is more than I normally d  I did sweat a lot but felt good  Afterwords I stretched my legs for 5 minutes and proceeded to buy a gallon of chocolate milk for recovery.

I felt soar from the previous day, I think in large part b/c of my cousin’s yoga practice.  In lieu of the aforementioned, I still went to the  gym but only to swim several laps in the pool at a moderate pace, alternating between breaststroke and freestyle.  I did one lap of backstroke as well.

The idea of doing a couple laps underwater seemed good to me so I did that too, and I think the length of the pool was 25 meters, so it felt like my lungs were getting a workout.

The gym had a steam room and as such I concluded things with a good 20 minutes or so decompressing in there.

This morning (3:53AM on the east coast) I am still soar in my upper legs/quads area.

Yesterday I had a good workout.  Since I’m in Florida visiting my extended family I was able to gain access to their HOA facilities and boy are the amenities nice.  The first thing I did upon arriving, after checking in of course, was to stretch for 10 minutes or so.  I scanned the weight room and cardio area for a stationary bike and finally found one.  I did 60 minutes on the bike at an endurance pace while every so often doubling the resistance and raising off the saddle to stretch the legs and give the butt a break.  My average heart rate was probably around 105 bpm and my max heart rate was around 140 bpm.  The total miles ridden were roughly 15.

Next I proceeded to do resistance training loosely following Strength Maintenance (MS) Phase, as I have already finished the Anatomical Adaptation (AA) and Maximum Strength (MS) phases in that respective order.  My first exercise was squats using a barbell connected to a weight rack.  I did three sets as follows: 12×135lbs. – 10×145lbs. – 8×155lbs.  Next I did 3 sets of lat pulldowns as follows:  12×80lbs. – 10×90lbs. – 8×100lbs.  Next I did 3 sets of abdominal with twist: 16 – 15 – 6.  The angle of the bench was steeper than I’m used to and as such made the situps more difficult.  From there I did 3 sets of hamstrings curls with a resistance of around 50 lbs.  Finally I finished with 3 sets of standing row 50/60/70lbs. respectively.

I concluded the workout by swimming several labs in the heated pool, doing a few breaststroke, a few freestyle, and one butterfly.

After that I spent roughly 5 minutes in the steam room.

Overall I felt strong to quite strong.

Later in the day I practiced 75  minutes of yoga with my aunt and cousin.

I’m going to keep an diary of my workout regime in preparation for and throughout the course of the racing season, loosely following the parameters described in Joe Friel’s The Cyclist’s Training Bible.