Wow – that was all I could say today…After a light day of travel, swim and catching up on work, I got to be early for a good 8+ hrs of sleep in my own bed heading into today. 4:30am wake up call for Indoor Cycling class. Great group in attendance which always makes it fun to wake up to and train effectively.
Back on my road bike with the proper fit and a good night sleep – I immediately felt good on the bike. I hadn’t ridden since Sunday – so I was not that surprised about feeling good on the bike. But once we got into the intervals (see below) the legs felt great. Closing out the steady state pieces I kept adjusting the watts since my usual watts were too easy… some catching up with clients and bike fit work, then off to run…and THIS is where it got astonishing.
Sure, a beautiful morning on the SF waterfront. Ferry Building, ATT Park, Hunters Point – just spectacular sights and weather (clear and sunny 70s at 8am!) – but when looking down at relaxed 6.40 pace, I knew it was going to be a great run. 2×2 miles inserted at Half IM pace was a controlled 6.15, it was harder to slow from that pace than to hold. Pure – rich – moist – thick sea level air. Coming down from 7000-9000 ft to the Bay Area was powerful. I could have run faster or forever…
I experienced altitude training differently in the past. 1) for swimming we stayed at altitude longer – meaning we went through a full cycle of training until we were fully acclimated at 9-10,0000 ft (Flagstaff or Toluca, MX) and then returned for the full benefits in the pool. The key there was getting acclimated at altitude in the pool takes 2-3 weeks. It was hard, painful, and really boring!! 2) For some reason Tahoe area training never really kicked in like this. I cannot say for certain that the extra 1000 ft make a difference (PC is at 6800-7200 ft vs Tahoe at 5800-6200) – and we did a lot of riding at 8000-9500 ft, which we don’t do in Tahoe…but this time was significant. I don’t feel it as much in the pool on Tuesday since I went from the plane to the pool on a short night of sleep..
The afternoon strength & stability session was a bit lethargic to start – but then felt solid in the 640 StretchCordz (on my way to 1000) and core/stability, jumprope was dead on the usual. Little soreness will kick in tomorrow during swim practice!
Observations:
I like oxygen rich air! Considering another PC window in September – but will want to see how the next few days feel – if just a short window, then might not be worth it…If it last for a a week or more, then might time it just right..Bend will have another nice effect next week as it is at 3600ft with plenty of training at 5500-6000 ft. And – throw in Boulder later this month…
When running opposite direction in a bike lane in SF…they don’t like you. Or – at least some agro cyclist take their real estate seriously – as one guy spit at me! Running on the sidewalk is not always ideal (concrete sucks and Hunters Point really stinks for sidewalks) – this Hipster thought my running on the side, mostly out of the bike lane – was somehow not cool, I’m the loser. Oh well, I just confirmed my mantra I have on a T-shirt: Don’t feed the Hipsters..we might have too many of them…If you are that upset to spit on someone while riding with your skinny jeans rolled up on one leg (they are skinny jeans, why roll them up??) – one of those funky back-encompassing recycled rubber backpacks – no helmet with perfectly groomed (greased) hair and beard – and you own the bike lane to spit at me? Then you might just be a bit too lame to enjoy the privilege of SF city cycling with its wide bike lanes and plenty of respectful cars, runners, pedestrians…I’d invite you (that guy) to join me some time, back country hunting for chukar on a ridge up in Susanville – where your backpack and DocMartins might not fly, either out there or in the local watering hole..Spitting on someone…Please..
Tomorrow – Day 11: 4000yrd swim and 5 hr bike with some TT intervals.
2x thru:
- 7-5-3-1 – all with 1 min rest
- 7 is 4/3 low Z3/upper Z3
- 5 is 3/2 upper Z3/low Z4
- 3 is 2/1 low Z3/upper Z4
- 1 is max watts
- then 5 min steady smooth, efficient, relaxed and focused mid Z3/T1