Computrainer Tip

For the last few weeks, I've been having trouble tightening and loosening the tension on my Computrainer. If you're having the same problem, try a little grease on the trainer frame where the tension bolt hits the frame.

Computrainer PIG Week 20 Recovery

I've made it to the last recovery week and the last test set. It's a time for rest, easy spinning and mental recovery. The previous weeks have been some of the toughest I've had on the bike. In a few days, I'll see how much it's been worth.

Smoking Green Chili

Yesterday I smoked a pork butt. Two hours of hickory and eight more of slow cooking. Today it's into the slow cooker with chilies, onions, tomatillos, and tomatoes. Tomorrow will be the big tasting.

Computrainer PIG Week 19 Session 2 Tempo

Rocking hard set: twenty minutes at 255, five minutes recovery and then do it again. 255 is my CP30 so back to back makes this a rocking hard set. This also marks the last tough workout of the PIG program, just a long cruising endurance workout, a recovery week and then one last CP30.

Computrainer PIG Week 19 Session 3 Tempo

After a couple glasses of Remy Pannier Vouvray, I decided that this morning's workout should be the long continuous tempo as opposed to session two which is the two shorter, harder tempo intervals. It was a good workout and the wine was even better.

Computrainer PIG Week 19

Most people don't appreciate recovery days in a training plan. The recovery day should really be called an improvement day since it's when your muscles are rebuilding from the hard work and becoming stronger and more efficient.

Computrainer PIG Week 19 Session 1 Intervals

The final interval session and it's not a workout too soon. The recovery interval is down to only two minutes and if you've ever tried to recover in two minutes, you know that's not enough time for anything. I have to not make the mistake and start thinking about how many workouts are left before the final recovery week and last test. If I do that, I think I'll explode on the last sets and not finish as strong as I should.

Focus will be key this last hard week.

Computrainer vs Beer

Fortunately today is  a recovery day so the vanilla porter didn't have an impact on the workout. I don't think I would have too many beers before an interval session, I don't know if beer legs could handle the stress.

Computrainer PIG Week 18 Session 3 Tempo

I know, you're supposed to do session two before session three but with the lingering effects of the half marathon, I thought I would do the longer continuous tempo session before the more intense, shorter two part tempo session. I know session two is tougher than three so this gave me another day to rest and recover.

As it was session three was pretty good. I held a few watts above the target watts and it felt good all the way through.

Computrainer vs Tami

This morning's workout was shorter than planned but that's because of Tami. When the alarm went off, she didn't want me to get up. What's a person supposed to do? Sleep another twenty minutes and shorten the workout by a couple reps. Hopefully tomorrow, she sleeps in when I get up.

Computrainter PIG Week 18 Session 1 Intervals

Whether the quads were ready or not, it was time for the PIG to start back. This morning's session was intervals and during this five week block, the intensity and duration have remanded constant with the recovery interval decreasing. This weeks recovery interval was only 2:20 and it was just long enough to think you had recovered and just short enough to punish you.

The quads are not quite recovered so I'll have to see how the morning goes.

Computrainer PIG Week 18

It's time to get back on PIG but with the legs still feeling the effects of the half on Sunday, I'm starting this week with the recovery ride. I know it's not the way to start the week but the quads are still feeling the downhill effort so I'll take the saddle time and start the hard work tomorrow.

Ralston Creek Half Marathon

After a week of recovery from the PIG, it was time for the in inaugural Ralston Creek Half Marathon. The race season for me usually waits until the end of April but this year, Racing Underground started a new half marathon in Arvada on the Ralston Creek bike path. The course runs west, around Arvada Reservoir and up the switchbacks.

I was worried with all the snow we've had the last couple weeks that the path would be covered in snow but early reports have the path as mostly clear with patches of snow and ice. Race morning and the temperature was around fifteen degrees and it wasn't supposed to get much higher.

After trying to say warm at the start, everyone was off. To make the temperature a little more bareable, the race had a late, 9:45, start time. The first mile was down a closed road to the path. Not wanting to start too fast, I picked someone I thought would be a good pacer and settled in. The first few cruised by and around mile five, I caught up to the first of the early starters. Up the southern hills of Arvada Reservior I met my pacer who was a two time CDA Ironman. I was going to make a move on the switchbacks, but I felt good on the descent so I decided to stretch it out.

I've ridden the switchbacks and they are about a mile long, five switchbacks and 4.5% grade. I like hills so I kept the cadence high and began to climb. By the time I was at the top, I had caught several people and was feeling good. The descent was long so I took it easy to not beat up the quads too much.

After looping all the way around the reservoir, the course joined back up with Ralston Creek and it was time to head for home. I was caught by one runner I passed going up the hill but I caught a couple more runners from my wave. Off the path and the last mile was back on the road with a slight uphill.

Overall the race went better than expected. I knew my fitness was good but I expected it to be my cycling that was improved. Even on the hard course with the rolling hills and switchbacks, I managed a PR with a 1:31:41, an improvement of about twenty seconds over last year's Westminster 13.1.

Computrainer PIG Week 18 Interrupted

Week eighteen of the PIG has been interrupted by a half marathon this upcoming weekend. All this training with no racing has me feeling flat so I'm taking this week as a recovery week so that I'll be somewhat fresh for the race on Sunday.

Sometimes I think with all the training and no racing you get flat and stale. Since most of my training has focused on the bike, I don't know how I'll do on the run but that's alright. It will be fun getting out and racing for a morning.

Computrainer versus Snow

Today's tempo session has been snowed out. Shoveling snow for over an hour wiped me out.

Seven inches of snow and still falling.

Computrainer PIG Week 17 Session 2 Tempo

The workout's been done for six hours and the legs still feel fuzzy. I'm sure glad I'm swimming at lunch.

Computrainer PIG Week 17 Tempo

Last week when this workout had ten minutes between the twenty minute efforts, it was called long intervals, today with only five between the twenties, it was called tempo. Whatever you call it, two twenty minute efforts at 98% of CP30 is tough. 

I don't think the hardest part is the physical although it's definitely not easy. I think the harder component is the mental aspect. Not only are you on a trainer but you have to stay mentally engage. If your mind starts to wander, your cadence drops and then you have to push the envelope to get back in the zone.

Last week, I was still feeling this workout five hours later. Let's see how long it stays in the legs today.

Computrainer PIG Week 16

I'm glad that the PIG program has recovery days built in. After yesterday's interval session, five mile run at lunch and four mile run in the evening, I don't think I could have don't a hard session this morning. This PIG program might be easier if I didn't try to keep up my running. Time for work and some rest.