Good morning!!

Nice posts as of the last few days! thanks for keeping me entertained.

Nice 5×5 mover, it sounds like a PERFECT W.O. for this time of year. Keep killin’ it with Dede, Vandal.

So R+R week has gone swell. I’ve been trying to figure out how to do R+R weeks without feeling like crap at the end of the week and needing like 3 days to feel my legs again (typically, 5 days with no real efforts leave me feeling sluggish and slow), so this is what I did this time round. Fingers crossed, but I may have found a good compromise between rest (and the fitness boosts that come with it) and not feeling horrible on my first day back on the bike.

It looked like this:

Sunday: off the bike

Monday: 8 miles of super slow recovery riding

Tuesday: Pretty solid day of lifting in the gym, but not much work for the quads at all, in the AM. PM was 50′ of high cadence spinning and about 8 1 leg drills and some cornering drills in the parking lot. 8 miles recovery commuting.

Wednesday: This is the KEY difference with this R+R week and my attempt to keep the legs fast and fresh come BASE2: 4×8′ on the rollers @ high cadence using CP120 as my power goal. So this went great; the efforts werent easy, but my cadence of 107 average for the work sets was tough enough to hold and seeing that CP120 is now 300W for me, they werent super easy intervals. Just enough to feel SST territory, but really controlled so as not to stress my body/mind much at all ( rest and recovery, remember! ) A+ work out.

Thursday was off the bike… 20′ of core work

Friday: 45′ of z1-z2 stuff with a focus on high cadence smoothness in the AM. I’ll also hit a few minutes of 300-320W just to remind the body of what that feels like (as I’ll be there for hours tomorrow!) and cruise in to work. Later today I’ll lift a bit: core and explosive KettleBell work, but again, easy on the quads and a super slow recovery ride home.

This should leave me primed and ready for a good start to BASE2 after a long ride tommorrow and a day off for Sunday. Mentally I’m excited to ride again and frankly I was pretty bored and down on myself during this week of inactivity. Glad to be riding hard tomorrow.

Also, I’ve been eating like a freaking bird (and NOT big bird) over the past week and I’m ready to eat like a cyclist again! My carb intake has been lower daily and nearly nonexistent after 6PM (lots of salads with protein!) but today I’ll up the carb intake just a bit and get some good carbies for dinner to get those glycogen stores slightly fuller and ready for tomorrow.

Weight is steady again at 190-191, not bad for the week after turkey day AND no training to burn cals. I’m guessing that by the end of next week, I should be consistently under 190. My Bio Page says 187 lbs. and who am I to be a liar! 187 by new years it is… can I go lower and still feel strong? I couldnt last year, but I think I could now. We’ll see. (Hmmmm… an FTP of 368 @ 187 lbs = 4.34 w/kg… could that dream be reality for BKR?)

Psyched to ride tomorrow!

-eLTrain…

I’m BAAAAAAAAAaackk!!!