Sunday, July 31, 2011

This weeks workout schedule

Also, a recap of the Pittsburgh Tri to come in the next few days!

For now, here's what this weeks workout looks like.

Monday- Spin at LA 545am, Possible Swim at Lunch
Tuesday- 2 Hour Run at LA in the AM, Spin at Rivers Club during Lunch, Spin at LA 645pm
Wednesday- Spin at LA 545am, spin at Rivers Club during Lunch
Thursday- 112 Mile bike ride in the AM followed by a 1 hour Run
Friday - Spin at LA Fitness 545 AM
Saturday - Possible Long Run
Sunday - Long Swim at LA Fitness

Monday, July 25, 2011

MS 150 Recap & This Week's plan

This week is going to be quite modified from the plan I should be following. Mainly because of last weekends MS 150 and the Pittsburgh Triathlon coming up this weekend. Here's the recap & What I'm planning to do this week for my workouts.

MS 150 Recap
This year's MS 150 was pretty sweet! I felt awesome and it definitely made me want to get out on the road for some longer races (although I don't plan on making any race commitments until well after Ironman). I was third from last pulling out on Saturday AM, but ended up being one of the top 15 to pull into Penn State. The second day I hit it pretty hard as well. I hit the road pretty hard and some tire hugger followed me for about 20 miles. I didn't mind, but he'd pull ahead (like he wanted to take over and do some of the work) but then after about 30 seconds drop back behind me and let me pull him for another 5 minutes before coming back up! It was just kind of annoying.

We finally caught up to a group (which was likely the lead group) and pace lined it for about another 15 miles before hitting a rest stop. Well, I guess I took too long at the rest stop because they started before I got back from filling my bottle and grabbing a power bar. Anyway, they took off so I ended up finishing the last 55 miles without a pace line (which was much better anyway for me since there's no pace line in Ironman). I was still one of the first back and it felt great.

Join the Team Next Year Looking forward to putting together a true team next year for this! It's a great cause and raises a lot of money for a lot of people. Since I don't plan on another Ironman next year (although I'm sure I'll miss it), I'll have a lot of extra time. That means we can plan weekend training rides for anyone, at any level of fitness, to get as many people as possible riding for the Space Monkey Mafia! It would be awesome if we could raise $5,000 between everyone who's going to sign up!

This Weeks Plan
Monday
- Spin
Tuesday- Swim at LA in the AM
Wednesday- Run @ LA, 45min/Spin at LA 545am
Thursday- Long Run at LA 4:30am
Friday - Spin at 430 at LA (2 Hour Class)
Saturday - Light Run
Sunday - Pittsburgh Triathlon

Sorry Rivers club, No Classes this Week!

Sunday, July 17, 2011

This Week's Plan

Quick post again this week. Look's like I'll be doing a lot of workouts alone due to my crazy work schedule. I'll be back teaching Spin at LA Fitness on Friday and then it's the MS 150 next weekend!

Monday, July 11, 2011

Week of 7/11

Just a quick recap of the upcoming week. We've got boot camp all week in the PM, here's the rest of my plan.

Monday- Run/Spin
Tuesday- Swim at LA in the AM, Spin at 1215 Rivers Club
Wednesday- Spin at LA 545am, Spin at Rivers Club 12:15
Thursday- Long Swim at LA in the AM
Friday - Spin at 545 at LA followed a day of 112 miles on the bike and a hour rn
Saturday - Looking to fit in some long swimming in Chicago
Sunday - Shooting for a 2 hour run in Chicago

Sunday, July 10, 2011

A Day Late

Sorry bloggers, I'm going to be a day late with my usual post. I will be at the gym running tomorrow AM and hopefully getting a swim in at lunch.

Boot camp starts tomorrow too!


Monday, July 4, 2011

Friday's TDF Stage 7




Another quick stage to finish out the week for us. With the short up and downs in this stage I've decided we're going to copy last Tuesday nights class. That's a warm up, followed by 3 5 minute intervals (30sec all out/30sec recoveries).



Stages 8&9 of the tour take place over the weekend but we'll probably squeeze them into next Monday's ride as Stage 9 is the first serious day of climbing in the tour and I'd hate to deprive my classes of that! But for now, let's focus on Friday...here is the profile.


July 8 Stage 7: Le Mans to Châteauroux, 218km (135.5 miles)

This is another long stage, but much flatter, heading south from the Loire valley to a flat finish in Châteauroux — where Mark Cavendish won his very first Tour stage three years ago. There are some sharp turns and a roundabout in the final 5km, but the lead-out trains set up by the teams of the leading sprinters should prevent any late attacks from succeeding.

THE SCOOP: This stage will almost certainly provide the last (and best!) mass sprint finish of the Tour’s opening week, though the overall contenders will again have to avoid crashes (on two sharp turns and the roundabout) before reaching the 3km-to-go marker.

Thursday's TDF Stage 6 Ride

Looks like we'll have a good mix of quick paced sprinting and a few pretty wicked climbs here! The profile is listed below!

July 7 Stage 6: Dinan to Lisieux, 226.5km (140.7 miles)

This longest stage of the 2011 Tour is also likely to be one of the fastest because it heads east with the prevailing winds out of Brittany along the Channel coast and across the rolling hills of Normandy. The finish at Lisieux features a significant climb past its massive Ste. Thérèse basilica, 2km from the finish, featuring a 10-percent pitch midway up the 1.3km, 6.3-percent grade.

THE SCOOP: The sprinters’ teams are likely to let a breakaway form after the intermediate sprint at Vassy, some 100km from the finish. Given the length of the stage, the break should stay away; but GC contenders will still need to be wary of losing time when the peloton splits on the climb to the finish.

Wednesday's TDF Stage 5 Spin Profile


Wednesday's Stage 5 will be a little quicker than todays Stage 4. Here's the race profile, we'll be riding this at LA Fitness in the AM & the Rivers Club. Plan to start out with some climbing, followed by a steep incline before some quick flats, a long sprint and some rolling hills!



July 6 Stage 5: Carhaix to Cap de Fréhel, 164.5km (102 miles)

The main features of this medium-distance stage are the 45 communities it passes through (increasing the likelihood of crashes) and the winds that almost always blow across the exposed coast of northern Brittany. The finish near Cap Fréhel, a rocky headland jutting into the English Channel (the French call it La Manche), is where Bjarne Riis’s CSC team split the race apart in crosswinds on a stage to St. Brieuc in 2004. This year’s route is in the opposite direction, with the race passing through St. Brieuc 50km from the end, but expect similar tactics from Riis (who now directs Contador’s Saxo Bank team).

THE SCOOP: A short, sharp hill 3km from the finish followed by a fast downhill and a slightly uphill final kilometer with frequent turns could favor a late attack and catch out the sprinters (and a few GC contenders).

Tuesdays TDF Spin Class Profile!

Alright, the Tour de France is in full swing now! Stage 3 wrapped up today and we'll be jumping into the race on Stage 4 with the riders tomorrow in Spin class. Of course this will be a condensed version, but I'll do my best to match the key points of the Tour's Stage 4 profile to tomorrows spin class. We'll be playing along this way all month so feel free to take a look at the Tour's profiles so you know what's coming up in class!

Here's the Stage 4 Description. Looks like you can expect some rolling hills in class tomorrow!


Stage 4 from Velonews.com
This stage is definitely not one for the sprinters. The start in Lorient is only 70km from the finish at Mûr-de-Bretagne, but the route of this fourth stage travels an extra 100km on a loop that takes in lot of short climbs through central Brittany before finishing atop the infamous hill at Mûr-de-Bretagne that the locals call Brittany’s L’Alpe d’Huez because so many fans line its slopes on race day. This finishing climb opens with a straight kilometer at a 10-percent grade, including two 15-percent pitches, and eases to 5.5 percent, then 2.4 percent for the final 500 meters

Week 13 of 20!

This Weeks Schedule
Give me a call or shoot me a message if you want to join any of the workouts (whether their my tri training workouts or one of the Spin classes).

Monday
- Day Off
Tuesday- Spin at 545 at LA, Spin at 1215 Rivers Club, Spin at 645 LA Fitness (including 3, 5x30/30), I'm going to try and fit a swim in somewhere today too.
Wednesday- Spin at LA 545am, Spin at Rivers Club 12:15, going to try and fit in a 30min run somewhere
Thursday- Run 500am at LA, 2 hours, 1 hour swim at lunch
Friday - Spin at 545 at LA followed a day of swimming, running and maybe some bike at Moraine State Park
Saturday - Bike 4 hours 30min and a 30min run
Sunday - 3 hours on the bike (maybe in the AC on the trainer with the Tour )