Alpe d'Huez - Fulgaz

 I was considering doing a Group Ride or a Race in Zwift this morning but last night I saw a friend on Stava post a FulGaz ride and decided to give it a try.    I selected Alpe d'Huez as I have always wanted to do it in real life.   It was as expected - like Cadillac but just steeper and longer. 

 

 

Peloton - 10 Minute Core

DIRT High Rollers CO Ride

DIRT High Rollers CO Rid -  90 minute social endurance ride at a pace of 2.7w/kg with some small bumps at 3.0w/kg max

 

This was one where I was able to sit in the pack and even ride at the front with very few points where I felt I might get dropped.   Overall good ride. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Followed by  

20 Min Upper Body Dumbbell Workout- 45 sec on / 15 seconds off

Down and then back up

Seated Press

Seated Lateral Row

Bent Over Row

High Pull

Pushups

Chest 

BO Bicep Curl

Wall Curl

Close grip Push-Ups

OH Tricep Curl

DIRT Watts Up Wednesday Ride

 I had planned to do a short ride on Zwift and then do some other kind of workout.  Then I got into a group ride and started doing a climb and didnt want to quit until I hit 1500ft of climbing. That turned to 1700 and then to 25 miles.  

Dirt Rolling Thunder Ride

 Dirt Rolling Thunder Ride - I missed the start because the front tire that I fixed last night was flat again.  So I was chasing to see if I could get a group together.  Mission accomplished.  Caught and formed a group that then caught up with the G Nichols!  An hour absolutely flew by and my power was up 1 click and my HR was down. So all good stuff.

I added a shelf for the AppleTV  and a place to store the towels.   Cable mgmt is a side benefit as well.

Airdyne and BB Work

 Airdyne and BB Work  

Airdyne Warm-Up 23Min -205 Cal - 7mi/12.3k

Eric Leija Workout

10 minute AMRAP

Full Body BB Complex

5 DL

5 Row

5 Front Squats

5 Push Press

5 Lunges

My DB and KB rehab is done. Got the rust cleaned off and repainted.  The labeling came out well.

Sunday Easy Ride with EPL

 Sunday Easy Ride with EPL 

The P race

 The P Race - 49 K

It was a hard race and 9 Miles in I got dropped by the front group.  I rode 2-3 miles solo until the 2nd group caught me. I will have to fight harder to stay with the lead group.

DIRT FriYay Ride & KB 300

DIRT FriYay Ride  - London Classique 60 minutes 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Peak-PTY Midweek TT Climb Challenge

Peak-PTY Midweek TT Climb Challenge: This was not exactly as advertised, I expected the course to be to be a 8k course you will start with a slight downhill for the first 3k. Next 3k is a false flat that will get your heart ready for the last 2k at an average of 9.4% gradient and 198 meters of elevation.  Well the race actually was on the London course and it didnt follow that outline at all.  Oh well I gave it my best effort. I left a lot of room for improvement.  2nd to last!

Distance: 10.8km Elevation Gain: 215m  avg 19mph

 

I followed up the Climb Challenge with a long ride. 

 

 

DIRT Rolling Thunder Ride & Cool Down Ride

 DIRT Rolling Thunder Ride  

27.17mi  1:01:45   219W

Recovery Revo Social

18 minutes - 7 miles - 22.9 mph

Push-Ups and Banded ABs

20-18-15-12-9-6-3

Airdyne and DT plus

 Airdyne - 61:40 minutes- 700 Calorie - 20.6mi/33.2km

5 Rounds

15 - DL

12 - HPC

9 - Front Squats

6 S2OH

20 Banded Situps

Everest

Airdyne Warm-Up:

20:52 - 250 Cal - 7.1m/11.5

Everest

Time to climb the mountain.... 

250M Row Rest 30 sec

500m Row Rest 30 sec

750m Row Rest 30 sec

1000m Row  Rest 30 sec

1500 Row Rest 30 sec

2000 Row Rest 30 Sec

 

6000m - 22:32 - 1:52.7 pace

 

 

 

DIRT Dadurday Chase Race (C) & Richmond Cool Down

 Oct 16 - Rest Day

DIRT Dadurday Chase Race (C) - 16.71 miles - 24 MPH - Got dropped from the front group 6 miles in and then sat in as long as I could in the B group that caught me.   Need to get better warmed up so that the first surge doesnt crush me.

 

Richmond Cool Down 20 Miles - 19mph

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 Followed by 4 Rounds  

Bench Press

Band Rev Wood Chop

Band Side Bends

KB Situps

 

 

 

 

AM - DIRT Doozy Race (C) Plus Crossfit WOD PM - ZHR Hare & Hounds Race (C)

AM - DIRT Doozy Race (C) 14 Miles - Avg - 20.5

 Crossfit 

4 Rounds

21 Cal Row

15 Wall Balls

9 DB Snatch

 

PM - ZHR Hare & Hounds Race (C) 

 26.4 miles - Avg 24.2

 

Uphill Battle

 Joined the Uphill Battle ride but because my FTP was not set up properly it wasnt a great workout so I

dropped out of the training session and just did a free ride.

1:00:28 Time

18:05 Distance

1,473ft - climbing

Full Body Dumbell - Onnit Gym

DIRT Rolling Thunder Ride and Band Work

DIRT Rolling Thunder Ride - Team DIRT is an acronym for Dads Inside Riding Trainers

Tuesday morning a virtual 2.5 - 3.2 w/kg 1 hour group ride.  

Time - 1hr 

Distance - 25.94

 

Band Work

 

 

ZWIFT FTP TEST & KB Movements

 Zwift FTP Test - 24.4 Miles

I think I totally messed that one up.   Will have to try it again tomorrow.

5 Rounds
16 KBS
12 Goblet Squats
12 Sumo Deadlift High Pulls
10 SA KB Press (each side)
10 Pushups
20 Spider-Man Planks

Hills of France Countryside

 Hills of France Countryside

 Zwift Ride - 20.33mi 1:00:51 896ft

Followed by 

10,9,8,7,6,5,4,3,2,1

HPC @115lbs

Pushups

V-Ups

 

 

 

Zwift Ride plus 15 Minute Full Body DB

 Zwift Ride -Around Innsbruck

15 Minute Full Body Dumbell Moves

Super Sixes

 AD Warm-Up 30:16 - 351 - 10.2/16.4

Super Sixes

6 Rounds

6 Bench Press @135lbs

16 KB Straight Arm Situps

6 Deadlifts @175lbs

16 KB Wood Chops

Cadillac Century Challenge

 It was an epic ride.  I was concerned about the cold and overdressed. I ended up one sweaty mess so I was glad to be able to change in NEH.  Downside I lost the group I had been riding with and spent close to 25 soloing.   Ended up meeting a number of riders that are legends of Strava which was cool.  Its started raining at mile 60 which was not nice.   I was feeling good but still slower than I wanted up Cadillac.  Coming down Cadillac I was absolutely frozen solid. I ended up stopping a few times.  By the time I got to the car I was shivering uncontrollably.  I took me about 45 minutes to stop. 

Autumn Hike in MDI

 Got an awesome hike in today as a way to make sure the legs are ready to go tomorrow. 

Zwift Ride

 Did a Zwift Ride as a final tune-up for the Cadillac

 Century Challenge.  

 

Row Series VIII Event 4 - "Pretty 'Woahh' Man"

 AD Warm-Up 15 Minutes - 200 Calories - 5.3 Miles - 8.5K.

Row Series VIII
Event 4 - "Pretty Woahh'Man"

5 Rounds:
Row 911m
Rest 30 seconds

Scores:
4A: 4th 911m time
4B: Total time