weights/roller training

Tuesday- squats 3 sets by 25 reps. calves 2 sets x-25. Stretch band exercise 3 sets x-15 10 second hold.
50 minute rollers- 5 minute warmup 10 minute 53x23
10 minute 53x
10 minute 53x1
10 minute 53x1
5 minute cool down 53x23

Friday 11-12-09 1 hour on rollers. Felt pretty strong, but still a bit weak with my left leg.
Saturday-off-school finals
Sunday-off-school finals
Monday-off-school finals
Tuesday-off-school finals
Wednesday-off-school finals
Thursday-2 hour 30 minute ride around tiburon. Pushed it a bit but didn't want to go all crazy felt pretty good.
Friday-off
Saturday 19-12-09- 4 hours. Chris b-day ride. I sold my road bike and had to use my tt-bike dropped out right after Nicasio I would say around 55 miles and 4 hours. Completely tired from the ride today, but it felt good and I was able to chase and close some of the gaps that were opening. Woohoo!!!

training

I'm going to force myself to write my training log on here, so I can keep a history of my training and look back on it to see what worked and what didn't worked.

Thursday: I was supposed to meet two friends of mine at the polo fields, but it's been unusually cold in SF and I've been struggling to recuperate from a really bad sore throat that left me coughing blood for two days. Riding down to the polo fields it started to rain and I'm way to scared to get sick again. So went home and decided to ride the rollers which proved to be a killer training guide for me this year.

Jumped on the rollers for 1 hour, did a five minute warm up and then started hammering it on the 53x17 for an entire 50 minutes to some cycling videos from youtube. Completely out of shape, at the 30 minute mark my bum started to hurt and get numb, but I kept going at it and forced myself to keep the pace high.