Sunday, January 13, 2008

Taking it Off-road.

*warning... Long ass post!

I just finished up a great weekend of training and a solid 16 day block of base training. Now it's time for 5 days of recovery based workouts before I start piling on the miles again next weekend.

Initially I was going to do the first race of the Southridge Winter Racing series. It would have just been a 20+ mile Xc MTB race but with all the rain we had last weekend I figured it was better to get out for an extended amount of time on the mountain bike. After all Vision Quest is going to be here before I know it and I want to be ready.

So on Saturday I met up with my homeboy Luke at Vail Lake in Temecula for a some hours on the trails. Luke and I are teaming up as Duo in the upcoming 12 Hours of Temecula on 1/26 so this was good practice. We rode the loop we will be racing as well as the Xterra West Championship race course. We threw in a a couple of other loops as well. Luke pulled the plug just after 4 hours and continued on to get in my prescribed 5 hours. I felt great through out the ride and on the ~30 minute transition run off the bike.

View of Vail Lake.

Totals for the ride: 5 hours, 47.56 miles, 5579 ft. of climbing.

The run afterwards.

Sunday morning it was time for some more off-road action. This time for my long run and it was a tough one. I did the run on the trails right by my house. These are the same ones I ride and run on a lot but it's been a while since I have done a long run out there. You know it's hilly and tough when some of the mile splits were exceeding 10 minutes.

The run. 1:37, 11.61 miles, 2493 ft. of climbing.

Training off-road is harder and slower than on-road, but it's more fun. It took about 5 hours to get in 50 miles of riding and 1:37 of running to just crack 11 miles. With the same amount of time on the road I can travel much further but running and riding off-road is way more fun and makes you strong. It's also easier on the legs when it comes to running and I don't have to worry about jackasses running me off the road on the bike.

This week also marked the beginning of 12 week trainer program that Cody has me on. There are two workouts a week and they are very focused... and brutal! I am very confident that these workouts will make a big difference when the Xterra race season is in full swing. As boring as the trainer can be I know it can pay huge dividends.

the torture rack...

If you are looking for a cycling or triathlon coach take a look at Cody's coaching website. He will get you where you want to go. Endurance Performance Coaching.

Ok... I think that's it for training. Time for some food photos.

What do you eat after a 5 hour ride and 30 minute run. Buffalo steak salad and grilled sweet potato chips.

Post run brekkie. Egg scramble (1 DHA egg, 4 egg whites, oats, sun-dried tomatoes, red onion, mushrooms, chicken breast, red pepper) and toast with avocado.

me and beth teamed up for dinner. She made killer carrot & parsnip soup, some killer dressing, cantaloupe salsa, and a rad salad.

I was in charge of cooking the scallops.

The finished product. Awesome.


Jaakko Hiekkaranta said...

Is that a fridge full of beer next to your torture rack?

Your (and Beth's) cooking looks DELICIOUS!!!

Benson said...

Nice work man. "the torture rack", I like that.
You and Beth otta branch out a little from this blogging stuff and write a book with all kinds of pictures and recepies of your killing meals. I always end up drooling when check your posts.
Enjoy some good recovery.

beth said...

your job this week to keep a tally on the fruit/vegetable eating contest- i'm interested to see a weekly total.

barndog said...

secrets to success? there are no secrets... except a nice honey to cook up the kine grinds! sorry i missed that ride. beautiful out there.

Jeff Kerkove said...

Damn dude, your cooking is awesome. You should submit a proposal to the Food Network to get your own show. Maybe something called....V02 Maxed....or something like that.

Matt said...

the food looks so good. You were right: Boney Mt. was a BEAST.
Benson's right about the book idea.
Keep up the good work.

Rachel said...

Mmmmm. Food--the best part. Beautiful pics. You are so ready for the 12 hour race. I can't wait for the race report. I can't even imagine...

Bob Nelson said...

What are you using to track your workouts? Garmin Forerunner? I am in the market for a purchase and I like your maps/data. Any suggestions would be greatly appreciated!

TRI-ROB said...

Hey bro! NICE weekend! I'm intensely jealous of the gorJESUS weather you seem to be having! The "rack" looks hellish... but the benefits will be worth it!

I'm a HUGE fan of buffalo burgers! Lean AND extra "proteinie"! I'm actually thinking of hiring you and Beth to come up and cook my meals for me! Whatdoyathink? I can't pay you anything... but you'll get my love and respect.

Drive on man!