death magnetic intervals

A magnetic coffin isn't the first thing I think of when I see that shot but hey, it don't change the music in the sleeve.

I didn't catch CCC's death magnetic interval session before I loaded up the trainer and turned the fan on in the bike room. What was his?

I recommend 2 repeats of songs 1-5.

1-3 = 20 min hard interval
4 = recovery
5 = 8 min hard interval

wash, rinse, repeat...

He doesn't mention a warm up or cool down track. But he's a kid, can get away without good warm ups and stuff. *side note: one of these days I will remember that pre-race... get a damn fahking proper warm up for a change*

Last night... instead of warming up to some trance, I clicked on RUSH "2112" (20:34 minutes long). Longish warmup but I broke it down a but, each change of pace/song in the track I changed tempo, gradually increasing the tempo and effort until I had broken a good sweat despite the fan blowing in the cool night air on me.

Then the intervals. Last week I'd wound up cooling down to track 4. Up first for the interval is track 5 (All Nightmare Long) 7:57 of pain. Moderate cadence ~80-90 (okay low cadence), I'd guess from the feeling in the legs that I was at LT or slightly above. Pain was good, my brain has to learn some day. Brain likes to think, not ignore pain. Difficult for a non-athlete like me to grasp that whole concept. I also kinda realized that hey, this who get the legs going and never stopping isn't really that difficult (time trial mode still). Changing pace kicks my ass. Hmmm big surprise jackass, you ain't got your cross legs yet, still have steady state power legs. So, man i was dead at the end of those 8 minutes...
took a track 6 recovery (Cyanide) for 6:40, drank 24oz of water, had a variable cadence recovery session, got ready to fire it back up to track 7 (The Unforgiven III) and I realized it really ain't the most intense, so I did a track 6 interval. Out of the saddle the whole time, cadence nice and low (60-70) but in the 49x12 (tallest gear). Recovered to 7 (7:47 long) and did a seated high torque interval to track 8 (The Judas Kiss) for 8:01. Any time the speed dipped I stood up and got back up to the rpm and sat back down... Then I recovered with at a high cadence (100-110) listening to Track 10 (Suicide & Redemption) 9:58.

No power meter. No problem. Keeping a constant pace/effort/wattage with the trainer is wicked easy. So much audible feedback about your pace and power even with the iPod turned up to a nice high level. All about time and effort.

Maybe by December 6th I'll have this bike racing thing figured out. I'm noticing the lack of snap in the legs from not being attached to the trailer. Sustain is there, but snap recovery is sucky at the moment. And yeah, that wicked not good for cross. Yeah I'm using wicked way too much. I know it might have been better to cut the recovery intervals in 1/2 and then add one or two more efforts in there, but it is what I did, what I could do, and is more than doing nothing... Being DFL at SBX in the young old guy's race and being that far off the pace at the end is powerful motivation. Even then there was a measure of improvement compared to the week before. Looking at hitting wrentham tonight, planning to basically work on the short burst and active recovery part of cross. Attack each transition (corner/what not) and sustain until the next one. Work, hard work, and consistency. Goals. Should be in better tune for G-ster. Should be at least. Hope to carry some significant improvement.

And doing all that after making and eating some pizza means, yeah iron gut time. The oldest pretty much put the sauce, toppings and cheese on it. She did a great job too.

My wife remarked about hearing somewhere that the best thing you can do for kids to develop good eating habits is to let the see the process in the kitchen. That or at least they get an appreciation for food and where it comes from. Most everything around our kitchen is a mix of a huge array of ingredients. Sometimes only a few ingredients, but sometimes a range of complexity that satisfies the most discriminating palate.

It is important to save time in areas of our lives. Cooking isn't one of them. Short cuts there cut our lives short. Sure I get home and spend a good long time every night preparing, cooking and cleaning. But it is worth it. Well well worth it.

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