0 14 2009-11-09T08:00:49Z This week is Week 4 of Base I. I finally get a rest week. While I still will be riding almost every day, the hours are scaled back to about half of what I have been doing. *Monday:* Rest day as always. Time to sleep in and play some poker. *Tuesday:* Ride is low intensity, low duration *1hr 30min*. I've known it as the E2 Ride since I'm following "Joe Friel's":http://www.trainingbible.com/ books for my training. An E2 ride is almost everyday during my Base weeks and is just a bike ride at around 130-140 bpm; seated climbs, rolling terrain. *Wednesday:* Medium/Low *2hr* E2 Ride. *Thursday:* Low/High. Drills day. A lot of downhill spinning and spinning on flat stretches to eliminate the bouncing hips that make so many cyclists and triathletes inefficient. *1hr 30min* *Friday:* Low/Recovery Pace. *1hr* *Saturday:* Low/Med. Testing Day. Flattish Time Trial course. Probably 30-45 minutes. *Sunday* High/Low *3hr* E2 ride again. I'm getting used to the long rides again and will get back to those next week. For the week I'll be at *9 hours*. About 50-65% of my normal. Physically I know I am getting stronger and stronger as a rider. I eat a ton of food throughout the week and I've never slept so soundly or instantly. As soon as I lay down it's lights out for me. This will change a bit as I recover, so it's important for me to continue to fuel myself and to sleep long hours; even throwing in some naps. Eventually my body will catch up and start adding and repairing muscle and my sleep schedule will normalize, although I want to stick to the # of hours (8-9) that I've been getting. Now, it's the naps that are messing me up, but I'll ween myself off of these. 876 0 2009-11-09T08:02:23Z 8357 290