Thursday, July 03, 2008
Day 90 Fit Test
Even though I'm not finished with my program I thought I should run through a quick fit test to see how things are progressing. I didn't try and peak for it--I'll write about how to do that later. All I did was skip a workout.
Day 1: 15
Day 90: 31
I did these quickly and quit when I had to rest. I allowed myself to swing for momentum but didn't kip. I didn't come close to locking out at the bottom. My shoulder is bad and years of doing full extention pull-ups (and perhaps climbing) are probably the reason. You should never fully extend a pull-up and it stress all the connective tissue in the shoulder. I could have "rested" and done more. Popular with some, and hard, but I didn't want to strain that much on a bad wing. Plus, I saw a small climber girl in a pull-up contest who could only do 1 pull-up at a time but could fully rest hanging. They had to put a time limit on her. After 20 minutes she'd only done about 20 pull-ups but she could have stayed on forever. Does that count?
Day 1: 18"
Day 90: 21"
This didn't seem too good but my legs felt like lead as I've been riding a lot. I think my first two jumps were less than 18. Then I loosened up a little. I'll try this rested after the next round.
Day 1: 30
Day 90: 75
At 60 I started taking short breaks in the up position. I stopped at 75 because this, again, seemed like I could go on for a long time and it didn't seem smart on my shoulder.
Day 1: 2:30
Day 90: 3:45
These hurt from second one as my legs were sore. However, I was able to breathe properly and recover. I could have gone longer but quit because I was going to ride. I was amazed when I passed minute one. More amazed when I found I could shift the tension and recover in a squat position. While I quit prior to failing my legs were a tad wobbly. Actually, they hurt like hell.
Day 1: +4
Day 90: +9
Day 1: 15 reps at 30lb
Day 90: 30 reps at 30lb
Could have done more but was starting to swing a bit and didn't want to lose form, especially since swinging curls put stress on the shoulder.
In and Outs
Day 1: 45
Day 90: 125
Quit because I was bored. Since I could rest at both the up and extended position this could have gone on for some time.
Next, I put some Recovery Formula in my water bottles and headed out to Emigration to best my 36 minute time. My legs felt heavy and I never had any explosiveness but rode 31 and change (Blackberry time, since I don't ride with a computer). This was disappointing because I'd ridden an unofficial 28 minutes with a group two weeks back. But that was with a group, which is different since a lot of Emigration isn't too steep, and I felt good that day. But mainly my legs were cooked. They'll be better when I take a recovery week. I've been riding hard almost every day. Not doing wall squats to warm-up might help, too.
Then I came home and had my wife snap a "Lance" photo. I think for this to work properly I need to clip in and pedal, and maybe turn the sprinklers on. But this is probably as close to an after photo as I'll submit to.