It has been a fun week on the bike. Four rides this week for about 123 plus miles (9 weeks at 100 plus miles) and the legs are feeling it today. Monday was the hello day - just and easy ride to loosen the legs up. Wednesday and Friday were interval work in the flat lands around Champoeg park. On Wednesday, we loaded up the bikes and headed over. The C took Craig and Colin down the trail while I fought the wind for 22 miles. This was a high cadence, high intensity type interval day, staying right below my lactate threshold for almost the entire time. I took a break right in the middle of the ride for 3 minutes and then went back at it. It was a bit cold during the ride so I was worried about the C and the kids getting back before me and sitting in the car wanting to go home. Now you can understand my motivation to get back. As I am pulling into the parking lot in the park, they are just getting back to the car - freezing. Colin had rode the entire 7 miles on the trail but with some enticements. I was so proud of him and Craig for working together. Thanks to the C for taking them on the ride!
Friday was another day at Champoeg. The C and Cassie went over this time to run and workout. I rode a bit different flat route but changed the interval to a tempo ride - low cadence, moderate intensity, pushing a big gear. I was able to push out another mile in the same time but my legs were screaming. The difference between Wednesday and Friday was about 20 degrees. Friday was Oregon warm and sunny. The legs felt loose and strong, not the "tight and need to warm up forever" feeling that I usually have.
Saturday was all about a new route and area to explore. I hooked up with a guy from work and we rode up one of my favorite rides - Bald Peak. I got up the climb in one of my fastest times while not trying to push hard. I didn't want to ruin myself in the first 10 miles of the ride, knowing there were 50 more miles to come. We rode down the 18% steep grade of Laurelwood Road. My hands hurt tugging on the brakes for the mile and a half. It was better than climbing up it though. We then went out to Gaston and around Haag Lake. Yesterday was the nicest day of the year so far. Sunny, almost no cloudest, 55 degrees when we started (ended around 70 degress), and dry. The lake was beautiful. From the top of Bald Peak, you could see the lake to the West and all 5 peaks to the East. There were snow capped mountains and hills, lush green valleys, and tall firs and pines throughout. What a sight! Then to ride through it, inspiring. JD - this will have to be on our list of rides this summer, early in the week obviously. The only downside was my legs were aching from the ride less than 12 hours earlier. Other than the low average speed during the climb, I averaged 17 MPH over rollers. All told it was 58 miles with 3200 feet of climbing - 1600 feet for Bald Peak alone. It was a nice day on the bike.
By the way, here it is mapped out at www.mapmyride.com - http://www.mapmyfitness.com/view_route?r=819718975.
This week - per the STP one-day rider training guide: 90 miles.
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