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Today's Workout

Today's Workout

The gym at work put in a "BOB" punching dummy. I've discovered that he's also great for throwing knees from a Thai clinch. The water weight in the base makes him pull away and sway nicely. So here's today's workout:

5 rounds of:

  1. 1 min. jump rope
  2. 2 min. beating on BOB, finish with 10 solid knees.
  3. 10 Russian triangles with a 25 lb. kettlebell.
  4. 30 sec. rest.

And because I'm in a rage about not losing weight like I want to, I added a second, lower-intensity circuit after that.

3 rounds of:

  1. 5 Romanian deadlifts
  2. 10 step-ups @ body weight
  3. 10 "land mine" rows

Planning a recovery bike ride for tomorrow, and a big ride for Sunday.

Back-Off Ride #1

Adding it all up, I've done 29,436 ft. of climbing in the last six weeks. For me, that's a lot. And six weeks of hard effort seems to be some kind of magic number for me. That's usually the point I need a back-off week.

The goal for this week is to maintain the intensity, but reduce the volume. This keeps my body conditioned for hard efforts, but lets me recover completely (and then some) between rides.

So yesterday I climbed Westlake. Super-simple. Warm up, climb steady for 20 minutes, roll home. Total time was under 40 min.

I've been hitting a weekly average of about 5,000 ft. of climbing, and roughly 4½ hours of riding. This week I'm aiming for roughly half that. If history is any guide, my legs should be ready to go again by Sunday or so.

Quick Westlake Climb

Gloriously Cracked

Gloriously Cracked

I set out Wednesday thinking I was going to set a new PR on Bulldog. I thought I'd be under 40:00. But I was slow. Slower than the very first time I climbed it, when I wasn't sure I'd even make it to the top. Less than a minute ahead of my slowest time ever.

But I'm not disappointed. I just bumped up against my limit after a solid month of big climbs. That's what happens when you push yourself.

Last week I knocked off Piuma, the climb from Las Virgenes Cyn to China Flat, Top of the World, and Corral Canyon at paces I'm happy with.

After all that, I knew I'd need a rest. I planned to climb Potrero, a short, sharp climb that would have fit into a one-hour ride. But feeling so good last week made me think that I'd reached a level of fitness where I didn't need to back off.

I might have felt great, but the cumulative fatigue had... accumulated.

I should have stuck to my original plan: rest for a few days, do a short, sharp climb, and then resume tackling big stuff.

So I'm going to do just that.

Cracked on Bulldog

Cracked on Bulldog

I felt strong and smooth from Mulholland to the M.A.S.H. site, and even up the first half mile of Bulldog. But before long, it was clear that the heat was getting to me, and I didn't have the reserves to power through. I completely cracked, and crawled the rest of the way up.

So, it's time for a back-off week. Next week I'll do a couple of easy recovery rides, a couple of short, sharp climbs (Rock Store, maybe Westlake), and get as much rest as I can. Gotta give my body time to digest all this climbing I've been doing.

Bulldog Up, Mesa Peak Down

A Few Small Repairs

With the tires on my mountain bike not holding air, I had a choice: take it back to the shop, or take up arms against a sea of troubles. (Or, rather, a dwindling puddle of Stan's Sealant.)

The usual way of adding more sealant is to pull a bit of the tire bead off the rim, pour in some sealant, and then use an air compressor to re-mount the tire. But I don't have an air compressor.

Luckily, there's an alternative for tires that are already mounted: remove the valve core, and inject the sealant straight into the tire through the valve body.

Seemed simple enough. Worth a shot.

So I stopped by the shop today, and bought what I need to tackle the problem myself.

Woodridge Loop

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