Sunday, February 10, 2008

Rollin with the homies.

Had a good weekend.
No jujitsu yesterday as there was a tournament.
I got up a bit early. Since it was the first day of on the water training for the rowing club, and since I owed my wife's teammates a "home cooked meal." (volunteered at a charity auction for the club)
I made some french toast, and eggs.
Kind words, pictures, and my pets here:

Custard for the french toast:
brown sugar, solid hand full
10 egg yolks
2 whole eggs
zest of 1 orange
salt
1 quart whole milk
Cinnamon
nutmeg
I made it up, strained it and refrigerated it overnight.
I cut up some challah, left it out over night. The day of I dipped it, browned it in butter, then stuck it in a 200 oven for a half an hour or so.

I cleaned up a bit, and laid down on the couch and promptly fell asleep for several hours.. no workout Saturday.

This morning I had to make up for yesterday's slack:
Intervals on the hand bike:
30 sec on
60 sec off
60 sec on
60 off for 10 minutes.
"on" intervals goals:
30:270 watts
60:225 watts
rest @ 40 watts

then 30 on 60 off x 6 on the spin bike.
That's it.
Hope you all had a great weekend.
Mahalo.

4 comments:

Jesse said...

JB, it's somewhat disheartening to see that your hand bike power output is about the same as my leg bike power output.

J. B. Zero said...

You have to remember those are short intervals going all out. You were holding 230 watts for nearly 27 minutes. I'd imagine under similar circumstances you'd be able to put out significantly more watts.

Jesse said...

I really should get around to measuring my 12 second, 30 second, 1 minute, and 5 minute power outputs. It'd give some nice feedback as to where potential strengths and weaknesses might be.

Perhaps next rest week, I'll take a crack at testing them so I can figure out if I'd ever have a prayer in a sprint.

Point definitely noted about the duration of the interval. BUT, in the absolute sense, I do know how much effort is required at 275 Watts. It's a heck of a load to turn over with your arms.

Just saying: Props.

J. B. Zero said...

Don't get me wrong, the props are appreciated, I'm just making sure you're not missing the scale.

I think that's a great way to measure your power output. It'll give you a number more independent of other fitness factors, and give you a better measurement for improvement.