Week 15 Complete

This week’s training wasn’t that great.  I did get all my runs in and most of my rides, but didn’t make it to the pool.  Between the weather and work again, it just didn’t happen.  We've got some more crappy weather coming in this week, I'm going to have nut-up and swim anyways. I had a pretty decent long run on Saturday and a good ride on Sunday, at least until it was cut short.

I had some bike issues this week, which affected my weekend rides.  I put on some new carbon wheels (Reynolds), but couldn’t get the wheels to settle in correctly.  I am not bike mechanic by any stretch of the imagination and it really showed this weekend.  Google and Utube are my go to moves, but I couldn’t figure out the issues.  So, I ran on Saturday and moved my bike to Sunday.  This gave me time to switch back to my other wheels.  Unfortunately, Sunday’s ride was cut short due to a flat at the midway point, which sucked because I was feeling really good and was averaging about 20 mph up to that point.  Normally flats are not an issue, but I left my bike leavers, which assist in getting the tire on and off, back at the house.  I’d been messing with my new wheels and forgot to return my leavers back to my bike bag.   That’ll learn me.  I rarely get flats, but you always seem to get them at the worst possible moment.  Mine happened to be halfway through a four hour ride, in a Dollar General parking lot.  I still don’t know what caused the flat, but my lovely wife came and got me.  Thanks again honey.

So… I had a first on this ride.  I actually had someone throw something at me.  As a white pick-up truck screamed by me, one of the passengers threw a plastic cup full of Coke at me.  Luckily it wasn’t too close to me, but it was definitely close enough to not be an accident.  I replied to the gesture with some choice words and some hand gestures of my own.  I’ve had more problems riding in Louisiana than any other state I’ve ever road in… that’s 17 years of riding and about seven different states. So I ask you Louisiana, why are you the biggest bunch of A-holes when it comes to cyclists?  Any Louisiana natives want to defend their red-neck, inbreed brothers?  This is why I hate riding off post.

I’ll be headed to Vail next weekend to hang with some good friends and hit the slopes; so, I’m not sure how I’m going to manage my workouts.  I’m definitely going to focus on the swimming and maybe I’ll be able to get my long ride and run in before I take off.  We’ll have to see.

Monday
Rest Day

Tuesday
S -500m warm up, 8x50m drill, 4x200 @20sec, 6x100 @15sec, 8x50m drill, 300m cool down
R - 1:00 Z2 (at 0:10, insert 2 x 6 min Z4 @ 2 min jog)

Wednesday
B - Trans: 0:45 Z2 (QC)
R - 0:30 Z2

Thursday
S - 500m warm up, 8x50m drill, 16x25 @10sec, 600 pull @ 10sec, 16x25 @10sec, 8x50m drill, 300m cool down
B - 1:00 Z2 (at 0:15, insert 4 x 5 min Z4 @ 3 min spin)

Friday
S - 500m warm up, 8x50m drill, 10x50 @15sec, 4x100 @ 20sec, 10x50 @15sec, 8x50m drill, 300m cool down
R - 1:00 Z2 (at 0:45, insert 7.5 min Z4)

Saturday
B - 4:00 Z2 (at 3:50 insert 5 min Z4) (QC)
R - 1:50 Z2

Sunday
B - 1:45 Z1 (100+ RPM)
R - 1:30 Z1 to Z2

Total Hrs: 14:00 7:50
S: 3:00 0:00
B: 6:30 3:30
R: 4:30 4:20