Archive for December, 2011

800 meter intervals

Posted in Uncategorized on December 29, 2011 by ryanjoyce21

Solid workout day.. living at home makes things way easier for me..

4 x 800m, 1 x 400m, on 2:50 rest

2:48.5, 2:44, 2:45.5, 2:46, 1:19.5


threw in 45 minutes easy on the trainer later in the day!


2012 schedule is up

Posted in Uncategorized on December 28, 2011 by ryanjoyce21

Nothing is ever final, but the major races in my 2012 season have been posted on my schedule page. The big races this year include:

– March 3rd’s Shamrock run 8k road race in south Buffalo, NY. 5-6 thousand people enter each year and it is very competitive at the pointy end of things. Ran 30:12 last year in difficult conditions and would love to break 30 this year.

– On May 20th, I’ll be in the Catskill region of New York competing in the “famous” American Zofingen Duathlon, short course style. It consists of a severely hilly 5 mile trail run, 29 mile (equally hilly) road bike, and a final 5 mile identical trail run. Look for the winning time (my time?) to be around 3 hours flat.

-On July 9th I’ll be finally running the Utica Boilermaker 15k. This race is as much about hanging out with a ton of cool people from Geneseo, my alma mater, than anything else. But I do plan on tapering for the 10 days leading up to the race and hopefully throwing down a 15k time several minutes south of the 1 hour barrier. Only other 15k I ever have run was a 1:03+ performance very early in my multisports career.

-On august 3rd to the 5th, I’ll get redemption at the Tour of the Catskills. A 3 day stage race that includes a Friday Individual Time Trial, a saturday stage race that ends with a 5k hell climb up the Devil’s Kitchen, and a sunday stage that has hills throughout, it really is a monster of a race. Last year, I crashed the day before this race and dropped out after day 2. This year I’ll be treating this as an “A” race and will do a full taper and NOT race the day before. This will be the culmination of my cycling season.

-On September 23rd I’ll be crossing the border into Ontario, Canada and running in my first 1/2 marathon. I’ll be in full Marathon training mode at this point and hopefully will rock this 1/2 marathon with a 10 day mini-taper. 5 weeks before the marathon will be a perfect time to test my fitness and hopefully run close to 1:20 if things go well.

-October 27th. The end of my season. Anyone who knows me knows what happened this past year at the Niagara Falls International Marathon. This time, I will be ready for the race and looking to qualify for the Boston Marathon. Redemption is the name of the game. Can’t wait.

Obviously things happen (last year taught me that) throughout the year, but I’m really going to focus all my training efforts on the above events. Right now I’m feeling real strong and training is going better than ever. With 2012 just around the corner, I can’t help but be optimistic.

Sal Visited for the day…

Posted in Uncategorized on December 27, 2011 by ryanjoyce21

And we had a solid workout.. 3 hours and 47+ hilly miles on the bike followed by a 4.5 mile run.  Felt really good.  Thinking all the food I’ve eaten in the last few days has helped with that.. need to start cutting the weight back down soon though; that is not going as well as previously hoped

Power Test

Posted in Uncategorized on December 20, 2011 by ryanjoyce21

did power testing with Dan today down in Alden.. followed that up with a 8+ mile run:


20 minute test – 294 average watts…. hour ride total.

8 miles run in 7:30/mile


This puts my FTP (Functional Threshold Power/1 hour power) at an estimated 285w.  If I can push these same numbers in aero on my TT bike come spring, I’ll be looking to drop some 20k TT average speeds in the 25-26 mph range.  Very happy with the testing today.



Posted in Uncategorized on December 7, 2011 by ryanjoyce21

Final exams are really cramping my style… taking today off instead of spinning on the trainer but hopefully I’ll have the energy to train tomorrow. not getting good sleep really kills me.