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Old 08-01-2008, 09:22 AM   #1
Ed Hamilton
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Confessions of an MTB Enduro Nut

OK, here we go!

This seems like a perfect place to keep up with my training since I never can seem to find my log book when I need it.

About me;

M/44/5'8/155

I've been cycling & MTBing for about 18 years now, with MTB racing being my primary focus for the last 7 or so years. Before that I did some running races & tris, with my longest being a marathon in 1998 (3:59) and a half Ironman about 6 months later (about 5:45).

Recently I've taken to doing endurance MTB races and completed a 6 hour solo and a 12 hour solo last year. The first race I did this year were the 3 Snake Creek Gap MTB Time Trials (34 miles of h***!, Jan.-4:30, Feb - 5:03, Mar - 4:26 WFS link; http://www.nwgasorba.org/the_snake.html ). After that I did a 6 hour solo in March and an XC race in April.

A back injury put me caused me to miss the local XC race, but I came back pretty strong for the 12 Hours of Ft. Yargo where I rode 100 miles of singletrack trail in 12 hours & 12 hours & 13 minutes! Race report (WFS!) ; http://compvelo.com/content/index.ph...id=99&Itemid=2 My other race reports can be found on the same website.

Recovery from the 12 hour took a couple of weeks and I cam back with a decent showing at an XC race called Bump & Grind, taking 5th out of 15 in the sport 45-49 class.

About a week after Bump & Grind, I discovered Crossfit. My crossfit training hasn't been as consistent as I would have liked since I suffered another back injury just 2 weeks into it. I took a few weeks off though i still did some riding, then I started back on 7/15/08. This is where my log will begin.

BTW my cycling training program is a hybrid based on the crossfit endurance principals and the "12 hour Personal Best" training plan by coach Lynda Wallenfels (WFS link; https://www.trainingpeaks.com/traini...ndawallenfels/ ). Basically I took all kept the intensity stuff & left out a good bit of the LSD stuff. I am also substituting Tabatas for the hill sprints she prescribed since the tabata is a more time efficient workout. I'll be doing some long stuff this fall that will sub for the prescribed LSD work.

Here's what I have planned for the fall of 2008;

8/20 -Local bike club double metric century (I may do it on the fixed gear!)
9/20 - 6 hour solo MTB at 12 Hours of Dausett race
9/28 Six Gap century, Dahlonega Ga, (10,00+ feet of climbing!)
10/11 - 12 Hours of Conyers SOLO!


So that's the plan. Next post catches up the training journal!
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Old 08-01-2008, 09:37 AM   #2
Ed Hamilton
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Re: Confessions of an MTB Enduro Nut

Retro Training log;

Sun. 7/15; XC MTB race at Cheaha - 4th of 9. didn't feel too good, avg HR = 184 for 1:50.

Mon. - off

Tues 3 rounds for time:
1a. 400 m run
1b. 21 Squat Thrusts(full body extension out and up)
1c. 15 JPU's (define every rep..no hoppy)
1d. 9 Squat Jumps (Butt to ball; hands locked behind head at all times)

Wed. - - 4 rounds: 180 Rope Jumps, 30 KB Swings, 20 Slam Ball, 10 Box Jumps
I was going to ride Wed. evening, but my stomach hurt bad.

Thur. - Mon - Stomach virus! Ugh!

Tues. 7/22 - Tabatas;
1. JPU
2. Air Squat
3. Push Up
4. Sit Up


Wed. 10 rounds for time:
1a. 5 Slam Ball Burpees
1b. 10 SDHP (75/55)
(PM) Road bike Tabata x 1


Thurs. - "Fran"
Thruster (65#) 21-15-9
Pull Ups 21-15-9
11:14
(PM) Road bike intervals, 5 x 2' on, 2' off

Fri. - 1. TGU X 5 min.
2. TGU/Windmill
3. Burpees - 4 X 5 e w/limited recovery

Sat. Road bike - 45 miles (2;15)with BP - plenty of tempo/thresholold

Sun. OFF!

Monday 7/28 Deadlifts 9 sets, up to 1 rm of 205#

Tuesday - "Nicole"
20 minutes; count rounds
1a. 400 m run
1b. Maximum Pull Ups
7 rounds, pullups = 10,8,8,7,7,6,6
(PM) MTB about 1:30, TT'd the race loop to the fire road, 28:30

Wed - OFF, took a 2 hour nap! (Hey, napping IS training!) hamstings sore from running

Thursday - 1000 m Row, then....
21-15-9 of
KB SDHP
Ball Slams
(PM) Road bike intervals;
3 x 3 min on 3 min off, rest 5 min.
3 x 2 min on, 3 min off, rest 5 min,
3 x 1 min on 3 min off

Which brings us up to date!
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Last edited by Ed Hamilton : 08-01-2008 at 09:53 AM. Reason: Didn't mean to hit submit yet!
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Old 08-01-2008, 11:24 AM   #3
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Re: Confessions of an MTB Enduro Nut

Friday 8/1 (AM);
For time:
1a. Box Jump 14, 13, 12, 11, 10,.......2, 1
1b. Push Press 1, 2, 3, 4, 5,......, 13, 14

Ouch. Box jumps were easy, Push press was brutal!
Time; 17 something. Too blown to remember!
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Old 08-01-2008, 08:59 PM   #4
Ed Hamilton
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Re: Confessions of an MTB Enduro Nut

Quote:
Originally Posted by Ed Hamilton View Post
Friday 8/1 (AM);
For time:
1a. Box Jump 14, 13, 12, 11, 10,.......2, 1
1b. Push Press 1, 2, 3, 4, 5,......, 13, 14

Ouch. Box jumps were easy, Push press was brutal!
Time; 17 something. Too blown to remember!
Friday 8/1 (PM) Tried to do a tabata on the trainer, but no dice. My knees were bothering me a bit this morning & I figured I knew what it was. I checked my saddle height & it was 1 cm too low!

And yes, it really does make a difference!

Saturday will be an off day & Sunday will be an XC race at the Pig Trail in Macon, Ga.

3, 2, 1, GO!
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Old 08-04-2008, 12:11 PM   #5
Ed Hamilton
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Re: Confessions of an MTB Enduro Nut

Sunday 8/3/08; GSC#8 Mountain Bike Race, at the Pig Trail, Macon Ga.
Felt like crap, no legs or energy. Got overheated (heat index was near 108!) and barely finished in about 2:06, 25 minutes behind the leader.

I drank 3 beers the night before & that combined with a hard week before is probably what did it. Oh well.

Next event will probably be the MBC Century. I still hope to do the double metric 200 k or 120 miles) on my fixed gear bike. No coasting baby!

Monday, 8/4; Off day
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Old 08-05-2008, 09:04 AM   #6
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Re: Confessions of an MTB Enduro Nut

Tuesday, 8/5/08 - Helen (425 m run, 21 x 20 kg KB "crossfit" swings, 12 kipping pullups, x 3 rounds) 14:44

My hands & forearms failed me on this one. I really sucked on the pullups, but I just couldn't seem to hold onto the bar!

I hope to get in a good TT effort this afternoon on the road bike. The "best case scenario" for the rest of the week would be;

Crossfit & 30 min TT today
Crossfit & Intervals (3 x 3 on 3 off, 3 x 2 on 3 off, 3 x 1 on 3 off) Wednesday
Crossfit & Hill sprints on Thursday
Rest Friday
Crossfit total on Saturday
3 hour fixed gear road ride on Sunday

Next week is a rest week!
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Old 08-06-2008, 07:36 AM   #7
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Re: Confessions of an MTB Enduro Nut

Tuesday 8/5/08 (PM) Road bike TT - Lawson/Brown road loop (started at Brown & Pike rd.) 9.5 miles, 27:55, avg spd 20.4 mph, avg HR 183.

Not much wind, but with temps about 98* it was tough. Legs were tired from this morning's run, but it felt like a good effort.

Wednesday 8/6/08

Push press;
7 x 65
7 x 75
5 x 85
5 x 95
2 x 105
1 x 105

Tired this mornig....
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Old 08-07-2008, 07:17 AM   #8
Ed Hamilton
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Re: Confessions of an MTB Enduro Nut

Wednesday, 8/6/08 (PM) Road bike intervals;

Warm up 15 minutes (Not much w/u needed when it's 99* out!)
3 (3 on 3 off), 5 min. recovery
3 (2 on 3 off), 5 min. recovery
3 (1 on 3 off), Crawl back to the car!

This was brutal. Not only because of the heat, but I think I'm just a bit tired after the TT yesterday. I was getting my HR up to around 185 - 187 (usually runs >190 on these) so I know I'm tired.

I'll do crossfit tomorrow morning, then rest in the afternoon. I'll try a ("a" meaning ONE!) Tabada on the bike on Friday (no crossfit), then get ready for the crossfit total on Saturday. A medium/long fixed gear ride on Sunday (50 - 60 miles) should finish me off.

I'd like to get 500 for the total, but honestly, I think my squat will hold me back. It's been soooo long since Ive done squats! I'm sure I can get 205 or maybe 225 on the DL and about 100 on the SP, so If I can squat 185 I'll make it.

Next week is a rest week and I also start back to school on Monday & Wednesday evenings. I still need to figure out how to structure that rest week. I can't seem to nail down what will be too much & what will be too little.

Any ideas out there?
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Old 08-07-2008, 07:33 AM   #9
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Re: Confessions of an MTB Enduro Nut

Thursday 8/7/08;

Crossfit
From http://www.alabamacrossfit.com/ (WFS)

Couplet workout - Perform entire rep scheme of each couplet before moving onto the next. Do not move onto the other exercise within the couplet until all reps are completed within any round.

Rep Scheme: 20-16-12-8-4 of

1. Swings/Push Ups

2. Wall Ball/JPU

3. Snatch/Burpee

My time was 28 something. I bonked pretty hard so I guess I didn't eat enough (or eat right!) after last night's ride.

I'll rest up this evening & in the morning. Gotta be strong for Saturday!
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Old 08-09-2008, 11:27 AM   #10
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Re: Confessions of an MTB Enduro Nut

Friday 8/8/08- I took the AM off, and was going to do a tabada on the bike, but blew it off. We graduated the seniors today and the building was rather warm inside & sitting there in a suit was quite uncomfortable. I got home and I was hot and tired, so I took a TWO HOUR nap!

Hey, napping is training, right?!

Saturday, 8/9/08- Crossfit Total at http://www.alabamacrossfit.com/

Felt good, felt (pretty) strong.

Squat - 195 (not too bad considering that I haven't done weighted squats in at least a year & a half!)

Shoulder press - 105 (I think I could have done 115, but I used up my 3 attempts)

Deadlift - 235 (I think I can do more, it felt kinda easy!)

Total - 535! I went into this with the goal of 500 & I beat it by 35#! I'll take it! That's 3.45 times my BW. Not too bad for a 44 YO mountain biker on the first attempt!
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