TRAINING (2-17) Week Ten, Build Two

[rev_slider Fitness0217]   This week was an improvement in terms of consistency from the last. I still fell short of my training hours goal, but it was the yoga that took a hit.  I stuck to my 7.5 hour schedule on the bike with one hour of plyo and an hour and a half of yoga. My weekly intensity and stress score was inline with the plan I developed in December. The legs felt pretty good during every workout with Thursday’s (The Owl) Big Gear Start workout feeling the best. I actually broke a few personal power records along the way. I am still loving this cyclocross-specific workout plan from Trainerroad.com. The additional positive news of the weeks is that it appears as though I gained 1.5 lbs. of muscle. I’m never a fan of gaining weight, but I went from 180.7 to 181.9 lbs. and my percentage of body fat went down. I’ll take it. Actually looking forward to testing again in two weeks. Fitness Average Weight: 181.91 lbs. Average % Body Fat: 9.47% Average Resting Heart Rate: 50.1 bmp Average Stress Score: 2.86 Training Training Time: 8.90 hrs. FTP: 292 watts Total TSS: 497 Average Intensity Factor: .83 Total kJ: 5710 Average HR: 143.5 Average Cadence:...

Lego & Nutella Photo Fun

I had a fun idea for a macro-style photo that didn’t quite turn out the way that I wanted, but I learned a lot in the process. After setting up this ridiculous photo, which took much longer than I anticipated, I started with a few test shots to get a sense of the ambient light. I initially thought that I wanted to shoot as wide open as possible, but with such a busy scene and multiple characters, it was impossible to get everything in focus at 2.8. I narrowed the f-stop to 4.0 and added the first flash. I was getting decent results with my main light at one fourth power, so I added the snooted rim light at a stop below the main light. What did I learn? Just like with a large group shot, you can’t shoot wide open with multiple focal points. I need to pay closer attention to the foreground and background. Both of my main characters in the foreground were muted a bit by the busy elements in the background. Working with Lego characters is more difficult than I anticipated. Not only are they horribly balanced, each of them had ludicrous demands in their contracts.   Camera Info:  Canon EOS 5D Mark III Tamron SP 70-200mm 2.8 Focal Length: 125mm Exposure: 1/125 at f/4 ISO: 100   Strobe One: Youngnuo 568II: Main Light: 1/4 at 24mm in a 30” Octobox Umbrella-Style Modifier   Strobe Two: Youngnuo 568II: Rim Light: 1/8 at 70 mm snooted in a large Rogue Flash...

TRAINING (2-10) Week Nine, Build One

I’m happy that I was able to get some nice base hours in during January because February has been tough. This is not really the way that I wanted to start my first build week of the off-season. After taking over a class from a colleague, my time has been spread thin and my training hours have taken a hit. The best news of the week was a solid threshold test on Tuesday. It is definitely lower than I want to be in May, but a solid number for me in February. During most FTP tests I die between minute 10 and 15. However, the test last Tuesday was one of my more consistent. I increased just under 20 watts in the last month and I would love to do that again in the preceding two months. We’ll see? My real goal is to do a test at 4 watts per kilogram, but that might be a big ask. I really need to layoff the potato chips. My fitness numbers have been hovering. I can’t seem to settle below the 180 pound and 9% body fat market. Although, again, I’m not eating steamed chicken for every meal. I’m still trying to figure out what exactly my aerobic and anaerobic readiness is telling me based on my Omega Wave measurements. I’m not sure if my extreme dips anaerobic readiness on February 5 and 17th were a glitch or a result of training. Moving into my second week of build, my time is still tight. However, I’m opting to shed the yoga workouts versus bike workouts if I’m completely crushed. It...

TRAINING (2-03) Week Eight, Rest Two

[rev_slider Fitness0203]   Thank goodness it was a rest week. After a few emergency changes at work with a colleague, I was forced to pick up an additional class and bring it up to speed. Having to pull a couple of all-nighters is never good for the training routine. In comparison to the previous three weeks, it barely felt like I was on the bike at all. When I WAS riding, it was more of a dazed pushing of the pedals than any sort of focused workout. The best workout of the week was actually off the bike on Friday when I did a session of plyometrics and yoga. I capped it off with a weekend of drinking a little too much and not getting enough sleep. I’m just glad to only be up a pound after such a lackluster week of training and nutrition. I’m hoping the legs respond okay this week as I test again on Tuesday and begin to ramp up the intensity greatly over the next three weeks. We will see? I’m not a big fan of this trend. . .  Weekly Summary:   Fitness Average Weight: 180.53 lbs. Average % Body Fat: 9.64.% Average Resting Heart Rate: 49.6 bmp Average Stress Score: 2.14 Training Training Time: 6.33 hrs. FTP: 273watts Total TSS: 202 Average Intensity Factor: ..67 Total kJ: 2735 Average HR: 129.0 Average Cadence:...

TRAINING (1-27) Week Seven, Base Six

[rev_slider Fitness0127]   It was my seventh week of training, but the third week in my second base block of training, so I was hoping to be able to hit my hourly training goal. However, similar to the last few weeks, my weekday rides were spot on, but ran into a few roadblocks on the weekend. I trained for 12 hours, but my original goal was just over 17. I’m hoping to hit my time numbers for my third and final block of base coming up next week. On a positive note, I’ve been too busy to graze through the snack cupboard, so my weight and percentage of body fat have been headed in the right direction. I do feel like I’m building up a solid base, but I still feel pretty weak on the bike during some short hard efforts I sprinkled into my workouts. It was interesting to see if my functional threshold has increased when I task following this upcoming rest week. I’m pretty sure I won’t see any big gains their until I start doing 3 to 4 interval workouts a week in March. I also need to consistently stick to my three days a week of yoga. The spring bike fit will be here before you know it. Weekly Summary:  Fitness Average Weight: 180.37 lbs. Average % Body Fat: 9.63.% Average Resting Heart Rate: 48.9 bmp Average Stress Score: 2.43 Training Training Time: 12.08 hrs. FTP: 273watts Total TSS: 555 Average Intensity Factor: .76 Total kJ: 6856 Average HR: 137.3 Average Cadence:...

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