Hello....SST

The microintervals are interesting...


Lance’s Training Outline for October 2008 
2 x per week 5-5.5 hrs endurance pace
2 x per week 3-4 hrs endurance pace with 2 x 20minutes at *just below LT pace (380-400watts)
1 x per week Tuesday-nighter
1 x per week 3-4 hrs with 2 sets of 4 x 20seconds max effort x 40 seconds recovery
1 x per week day off-travel, rest. 

trainer

Did an hour on the velodyne tonight.  Kept the intensity at about 85-90% of FTP.  I need a vacation...

HSM 3

Just got back from the incredible High School Musical 3....Much, much better than 2 or 1. Being a parent you sometimes have to fall on a grenade. Tonight was a big one. Thank Jobs for the iPhone which I surfed cyclingnews while Troy and Zack sang about missing free-throws...deciding what they're gonna wear to prom...or any of the 27 other god-awful songs that were sung. Grenade...and it stung.

Rode this am, 3 hrs or so...tried to keep the intensity in a fairly narrow window but below threshold. The boyz who are coming off of late racing still have some fitness are killing it. I'd pull the plug when things got fast. Just into cruising at tempo right now.

True, true

Yo B...watch both of these:

Wasssssssup 1999



Wasssssssup 2008

Undecided

As usual...David Sederis never fails to entertain.

Undecided

Kaiser

So Karl is in the middle of the Arctic ocean for 6 weeks...arriving in Finland his luggage was delayed.  The airlines promise to get his bags to him before his ship leaves port.  They lied.  Karl's on a ship for 6 weeks with only the clothes he wore from Columbia.  Oh yeah...it's 30 below.

Karl's here:

Arctic Ocean

Rinse, repeat

Rode another 1:30 today in the Fort.  Basically kept the wattage at SST for an hour but I felt pretty good and pushed it up the hills.  Tomorrow it's to the pumpkin patch.

Ok...WTF is McCain doing with the purple hat???

loopage

The nut and I did 1:30 today in the fort.  I'm probably gonna start riding M-T-W due to the kiddo being in gymnastics/ballet...I'll play dad on Th-Fri.

Bike Practice

Gorgeous day today.  Did 2:15 and felt pretty good...just motored along.  I've been catching up on all my fav podcasts and tunes.

BooHoo

To understand why our economy is soooo totally fucked listen to this:

THIS

Boo

The return of a legendary party...

Back to training...

I was pretty sick last week...some kind of bronchial virus. 

I started up my 6 week plan...I'm doing an hour of SST (85-90% of FTP) on tues/thursday then longer rides on the weekend.  I figure about 6 weeks of SST and I'll be ready for some harder threshold workouts in November.  It's not that exciting...just getting the hours in.  I've been feeling really good on the bike lately.