Of Mice and Marathons

AM: 3 hours on the trainer. 201W. HR 121. 

Solid endurance ride and the first three-hour trainer ride of the post-2025 season. Did a progression with about 50'+ at high zone 2 to low tempo. My legs were blasted from the lifting session, but they worked fine to pedal. 

AM: 60' on the trainer. 146W. HR 94. 

Recovery.

+ Foam rolling 

AM: 100' on the trainer. 211W. HR 130.

5 x 4' Muscle Tension Intervals 

Messed around with my cadence and power, but most intervals were around 55-57 RPM and when I let the power drop just a touch, (from 280-285 down to 270-275) my form felt better, and I stayed a bit more relaxed.

AM: 120' on the trainer. 208W. HR 126.

I had the option to run 60-90', but I checked out the tempo loop and it was pretty icy and snow-covered. I didn't feel like running on the treadmill, so once again I didn't run and rode, which felt fine. Just kind of where I am at when it gets cold and snowy I guess. By February I will be ripping my hair out I am sure, but for now all good.

AM: 60' on the trainer. 143W. HR 95.

Recovery. 

+Foam rolling and light stretching

AM: 8.1 miles, averaged 9:12. HR 133. 

It was very cold, but I decided to get out and get some air as I haven'r run for a bit. Felt good to get out, but 9 degrees was a serious wake up call. 

PM: 2 hours 20' on the trainer. 213W. HR 142. 

3 x 15' Sweet Spot

The first interval felt very hard and I worried a bit about getting through, but I refocused and it went fine. It was hard the last 1-2'. I think my legs were fatigued from running and running on uneven snow.

271 @ 167 BPM, 275 @ 167 BPM, 277 @ 169 BPM

PM2: + Strength training; 2k row in 8:31. 4 x 8 squats (40, 50, 60, 60) 4 x 8 leg press (140, 160, 180, 200); 

Felt pretty decent on these. I ordered a rower and a Smith machine for the basement gym so I can get in most of my strength stuff at home and probably cancel my gym membership, which I don't use much throughout the year now that we have a treadmill and I only have been doing a bit of lifting in the winter anyway. Time to get strong and fend off age-related muscle loss. Unlike some runners, most cyclists do fairly serious strength training, at least in base season.