T-Max Intervals...or how to puke your guts out, then climb strong.

I've mentioned TMax intervals a couple times and some folks have asked ...what's TMax?

Tmax intervals are a method of power training aimed at increasing power levels and sustain times. To do this you need a bicycle with a power measurement device and a trainer, or an exercise/spin bike with a power measurement display.

The reader's digest version is this:

1) Figure your TMax -- On a trainer do an all out max VO2 effort. Max power for 4-6 minutes. You should puke, or be close to it at the end of this. Nice. Don't worry, you only need to do this once....in a while.

2) Wait 2 days, then do intervals of 60% of the time you set your TMax, then double that for an active recovery....so if you did 350 watts for 5 minutes, you'll do 3 mins @350 watts, then recover for 6 minutes.

3) Repeat 3-8 intervals. You'll likely not be able to do more than 3-4 to start. As soon as you can do 8 intervals, set a new TMax.

Lather, rinse, repeat.

For a full read up, check here

Traveling plays havoc...but gotta keep it goin'

One thing that's nice about life right now is consistency. Consistency of my workouts, especially. While the workouts themselves are quite varied, I know that on Mon, Wed & Fri, I work strength with kettlebells, on Tues & Thurs, it's cardio on the treadmill at the office gym then Sat or Sun is a bike ride.

When I'm on the road for work, the change in scheduling makes things challenging to keep to my consistent routine. Last week I was in Raleigh, NC on business and tried to keep things progressing as much as possible.

...so, as usual, I meet up with Tim Anderson (link to his blog called "Life is Movement" in my "Thoughts by Friends" section) at least once. Tim lives about 45 mins south of my RTP office, so after work, I try and get a workout in there. 

Luckily, I was able to get 2 workouts in with Tim this trip, on both Tues & Weds, so I had to shift Monday to Cardio at the office gym for a few miles, then KBs with Tim. Thurs was a travel day back to SF and Friday I was so toast from the travel day that I rested. Sat was a 2 hour ride and today I'l do a short ride just to spin the legs a bit.

Tues workout: (wtXrepsXsets - each arm)

One Arm Swing

24x25x4

Clean

24x10x3

Guard Press

24x10x3

Triceps

16x10x5

Weds workout

Windmill

16x5x3

Double Snatch

16x10x3

SeeSaw Press

24x10x3

Press

40x1x1

Assorted Rope Work  (Tim, can you help out here)

So it was great to press the 40 again...this time on both arms. I've done it a couple of times before, but not very easily....mainly due to my rotator cuff issues. the RC is feeling a bit better now, so this was a nice return to the heavies.

Also, Tim showed me a bit of Z R-Phase, both some general stuff as well as an exercise to specifically target the bicep/tendon issue that's been going on. It's feeling quite a bit better now. I'll keep up the Z for a while and see what happens....and thanks for the nice "attaboy" in your blog, Tim :-)

it's a great Fri night ...and a bummer night, at Hellyer

Last Friday, we trucked down to Hellyer (the velodrome...see previous posts for details) for the first Friday night fiesta in quite some time. It started out great...several match sprint heats, a senior scratch race ....it was like summiting a nice climb....but then it turned ugly. 

In the first women's ride, a 30 lap scratch, there was a fairly low speed accident involving 4 riders. One got up, but the other three stayed down for some time. Not sure how it happened, but it really doesn't matter. What does matter is the three, albeit with some broken bones for each, are not very seriously hurt. Sure, broken bones are not trivial, but I was really concerned things were much more serious. From what I hear, everyone will be OK after a bit of healing.

..so our heart and thoughts out to the gals who are recovering..and to the ones who love them who were right there, TCB.

Racing 2Nite --- HELL-yer

Woo Hoo! Track racing tonight at Hellyer Velodrome.

It's been WAY too long and we're UBER happy to get back to watch Michael Hernandez & his "One Ring Circus" as we like to call it. Michael is the Friday event producer/announcer/bottle washer. He & his enthusiasm are not to be missed!

Friday nights always bring a nice bit of free food and beverage (it's been a keg of FatTire lately!) that are generously sponsored by local cycling teams/clubs. Tonight is sponsored by the nice ladies of Velo Bella.

..or like us, bring a nice bottle of home made sangria, some jamon and a bit of manchego and enjoy the fiesta!

The Tour, The Tour, boss

I'm nearly squealing that the Tour starts today.  Really like to watch the evening wrap show that Versus does for 3 hours nightly, so that's where you'll see me for the next 3 weeks.

I'm certainly disappointed that the best stage racing team in the world is sitting in front of the TV as well, but not surprised, given the politics involved here.

...so let's throw all the love behind Team Columbia, nee: HighRoad as well as Team Garmin/Chipotle, nee: Slipstream (and hey, I'm a Felt guy, too.)

It's just not a Friday without Hellyer

With the recent AVC past us now, I'm really missing getting to Hellyer. Certainly, there's racing on weeknights, but Friday is about the only convenient time for us to get there and spend the evening watching some great competition.

Unfortunately, the last Friday night fiesta staged by Michael Hernandez and gang was a couple weeks ago and the next one isn't until 11 July. Ouch...I think I'll try and head down for the Omnium this Sunday. It's not the same as a fun-filled Friday, but It'll have to hold me over.

Uber congrats to a new friend, Jen Triplett, who made the record books when she won the first Woman's 6-day event held at Alpenrose in PDX last week. That's quite an honor. I met Jen at the AVC a couple of weeks ago where she won the miss-n-out and did quite well overall. She's a really talented rider. Kudos, Jen!