I was able to squeeze a workout in on Tuesday at the crit course. The legs felt like shit but I did 45' @ 90% with one 15' interval in there at FTP. We're doing a little stopover for Xmas in KY then headed out tomorrow for SLC. I'm looking forward to a week of skiing hard, riding hard and living large in my sis-in-law's McMansion.
Thursday, December 24, 2009
Sunday, December 20, 2009
Wednesday, December 16, 2009
Monday, December 14, 2009
Went to pull the bike down for tonights ride and...broken spoke. How does one break a spoke with a bike just hanging by a hook? I can't really complain as I have 12k miles on that wheel. Anyway, plan B was to grab my old PT Pro wheel that has about 20+k miles on it. I've been lending this out to power newbies but now that I have it back it seems to be reading about 30w low.
Saturday, December 12, 2009
Slept in then putzed around and finally got out for a ride after lunch. It was just over 40˚ and not really that horrible but I did need to keep the intensity turned up a notch to stay warm. I just rode all the way out Bluff Rd via the swamp to 601 then turned around and headed back. Simple ride.
Friday, December 11, 2009
Wednesday, December 9, 2009
The wind was howling today but the 70+ temps were nice. I did the usual at the crit course for 60' with the huge tailwind up the final stretch @ 27mph...very hard not to go over FTP with those conditions. The backside, downhill...18mph and I was close to needing my small ring! Legs a little tired from yesterday but PE was pretty much in line.
Tuesday, December 8, 2009
The bad thing about feeling sick is that at a point you're not sure if you're still sick or just feeling like crap from not riding/exercising. That's where I was and I'm glad it was raining today so I could just get on the Velodyne and cruise. I warmed up for a bit then did 45' at around 90ish %. It was pretty easy but I felt 100% better after doing it.
Thursday, December 3, 2009
I was going to do a morning workout today but woke up at 4:30 with a sore throat and bad head...sortof half sick. I stayed home from work and basically just laid around all day to hopefully head off anything that may be developing. Should be good to go this weekend.
Tuesday, December 1, 2009
I totally didn't want to ride today but with rain on the way I forced myself to go. Ended up with a solid hour at the usual .9 IF. I just felt blah...sortof dead legs and it felt way harder than it should have. Luckily I had some good tunes and after I got going I had a few spells where I felt just ok.
Sunday, November 29, 2009
My parents are in town so we've been eating out every meal...I've consumed a shit load of calories this weekend but did get some riding in.
Tuesday, November 24, 2009
Sunday, November 22, 2009
Good job to JB for a strong IMAZ. He killed the bike leg averaging over 22mph for 112 miles and probably paid for it on the run.
Thursday, November 19, 2009
Monday, November 16, 2009
Crit Course: 1x70' at 91%
Legs were a little blocked at the start but once I got going they were like little metronomes. Good sensations, time went fast. New ceramic bearings felt smooth. Enjoyed just rolling at the crit course in the dark with no lights and Moby cranked on the iPod. Sortof surreal. Flatted right at the end and just rode the carbon for the last 30" (ouch!) Luckily my interval ended 3' from my house.
You may ask...why 70'? I have no good answer except that most people do 60' ;-) and if you can get to 60' at 90% why not do an extra 10'? 20'? 30'? More=better.
Saturday, November 14, 2009
wow...what a day to be outside. I did 3 hrs or so with the group and tried stay on the front as much as possible and ride at or near 90% or so. It was hard to tell cuz my PT had a flat so I rode julie's Rolf Vigors...and I had good legs today and the PE was very low. I probably was hitting my FTP a lot.
Friday, November 13, 2009
This week has sucked weather wise so the last 2 days were on the velodyne. Did about a 15' warmup then an hour at around 90% each day. Got through the latest Fast and Furious which sucked as a movie but was entertaining for someone that produces testosterone.
Friday, November 6, 2009
First of all a huge congrats to Aaron Trent who won the silver medal at the Para World Championships in England today. Noone trained harder this year.
I haven't been able to train that much this week as my wife has H1N1 and has literally been in bed for the last 3 days. I got my vaccine so hopefully I'll be spared. It's a nasty bug. So I've been doing the parenting duties solo and today I walked into work with my t-shirt on inside out...that pretty much sums it up.
Monday, November 2, 2009
Man, it got dark fast tonight. My ultimate light is being milled right now by a friend out in Utah.
Thursday, October 29, 2009
Crusty's having his yearly halloween party.
Wednesday, October 28, 2009
Some incredible weather today...had to ride. My legs were feeling sortof crappy today, my PE was up so I rode for an hour at some mystery intensity cuz I was trying not to look at my PM. Just got some exercise and enjoyed the day.
It was a rainy day today. I decided it was time to jump on the velodyne for my SST workout. I did a 5' warmup then around 45' at around 90% then drank a beer. I've got my 24" LCD TV, iphone, dvd player & laptop to keep me company.
Sunday, October 25, 2009
Some good riding this weekend. 2:50 on Sat and a little over 3 hrs on Sunday. Both days were 142 TSS. Gonna get out on the TT bike a bit this week to do my SST workouts as my new ride is going to be built up. The unveiling will be later this week...and you will be impressed!
Thursday, October 22, 2009
Nothing is more efficient than a 5' warmup, 70' at 93% @ crit course, then a 4' cool down. Done and home.
This puppy is 7 XPG's and is gonna be 2450 lumens in a 4cm diameter housing. I should have the driver next week then I'll build it. Gonna be sick. A giant hyperspace leap from my rides with a 10w halogen on slickrock trail in the late 80's. I'm gonna be building lots of lights this winter for people.
Wednesday, October 21, 2009
I got back today from Orlando and Disney World. As much as I hate to admit it...it didn't suck. I was all ready for 10,000 square acres of walmart but Disney Inc. has it nailed. I'm still pretty fried from the whole thing and no telling how my 6 y.o. dtr feels.
Tuesday, October 13, 2009
Headed out for the usual at the crit course...Was gonna do an hour at 90% but felt good so I just kept going. I missed training yesterday so I wanted to do something significant. The legs felt like I could have ridden another hour at this intensity. Sweet!
Saturday, October 10, 2009
Met the group then headed out to do my own thing. Had a lot of things going on and needed to get back home. Did 30' at 90% then got really hot and shut it down...why is it hot in October? I didn't feel all that great anyway.
Thursday, October 8, 2009
Wednesday, October 7, 2009
Did the usual today after work at the crit course...85 TSS in about 75'. Pretty efficient. Just cruised at 85% and timed it so I was 5' from home at the end.
Saturday, October 3, 2009
Got out with Chris/Karl and Dean...mostly had it turned to 'medium' but Karl smashed me once and I smashed him once. Even. Rode 2.5 hrs. Btw...I'm no longer doing easy rides. I'm either training or resting. On or Off. 2010...gonna kill, rip legs off, etc etc.
Tuesday, September 29, 2009
Another smallish group tonight but there were enough strong dudes to keep it interesting and fast. Not much happened for the first half of the race. A break of around 8 of us got away at around the midpoint and this was probably less of a break than just natural selection. Pretty much everyone was there so I wasn't too concerned about doing much work to make it stick.
Monday, September 28, 2009
posting for a teammate...lemme know if you're interested:
Wednesday, September 23, 2009
Tuesday, September 22, 2009
Good TNWC despite a small field. I think after 15 min there were only about 10 guys actually left racing. I missed the break (grrrrrr...) and ended up chasing with a good small group. We worked it and kept the break in sight but just could not close it. I decided to just pull as hard and as long as I could to get a good workout.
Sunday, September 20, 2009
Today I got out with Jay and Mark D for a mtn bike ride at Harbison...it's been *a while* since I've ridden off road. At least a few years. When I lived in Salt Lake in 1989 I used to spend weeks and weeks riding around Moab and other places in UT and Colorado. I had a nice road bike but just never rode it as I had great trails leaving right from my place up Emigration canyon in SLC and it was too much fun.
Tuesday, September 15, 2009
I wasn't feeling that super today. Yesterday I did about 90' with 45' of 85% and my lower back was a little tweaked (I think from doing several no-hands laps to mix it up!). I basically just sat in tonight and cruised the back. I wasn't gonna do ANYTHING before 35' in to save my single match.
Saturday, September 12, 2009
Karl and I did 3 hrs today out and around Eastover. We both felt pretty good so we rode pretty steady with him killing it on the front for 60% of the time. I didn't feel awful despite not having ridden this far in a long time. My batteries died on the PT so I was going by PE. I was gonna do 2 easier rides this weekend to get my TSS but one harder one works out about the same.
Tuesday, September 8, 2009
Cool race tonight...lots happening and it was pretty fast. LL told me he was gonna launch after the first catch at 15' in but with my diminished fitness I figured I needed to burn that one match I had nearer to the end. LL, Karl and Ward were away for a long time and it took a hell of a chase to pull them back. I had to take a couple big pulls even though I didn't really want to but the chance of those guys staying away was pretty huge.
Monday, September 7, 2009
Ok...my 5 week siesta is over. Time to start keeping the weight in check and maintain some fitness. My goal for the next month is 400TSS a week. Not huge but it will require riding 3-4x per week with 2 good days. I'm gonna keep the volume down and make it all about quality...SST will rule.
Sunday, August 30, 2009
I headed up to Greenville on Sunday to catch the US Pro road race. It's always a fun time and Ella wanted to do the kids world championships. Mike Tamayo had said I could catch a ride in the Ouch team car so I found him in the caravan before the race but there was a USA Cycling dude riding so he was going to try to get me on one of the other laps.
Saturday, August 29, 2009
After feeling good on tuesday and being shamed into going by Derek I headed up to do the State RR today at Fork Shoals. They changed the course from an earlier race we did there this year and added a pretty tough small ring climb and the approach to the finish was more uphill. A nice course.
Wednesday, August 26, 2009
I'm putting together a little physiological/psychological experiment this weekend...Stay tuned.
Tuesday, August 25, 2009
Another tuesday, another crit. I was thinking I might get dropped tonight...haven't really been riding a lot (5 rides this month!)...just eating bad food and drinking beer. After the first few laps I felt pretty good and then rolled off the front...not as much of an attack as just riding a bit faster than the group (I wouldn't chase me either HaHa). I got a ridiculous gap and after a lap or two at VO2 intensities I settled in at threshold and just waited for the catch. It was a good workout, I felt strongish and was cruising at 280-300w.
Saturday, August 22, 2009
Crit course today for 45' of SST...couldn't really muster much more than that, nor did I want to.
Wednesday, August 19, 2009
Back from a week in seattle...lots of food, very little exercise. Yesterday I was totally spent from travel and work so I did some quality napping.
Tuesday, August 11, 2009
The threat of heat kept a lot of people inside but there were enough strong guys out tonight to make it fun. It wasn't really that hot...we rode around in circles for an hour. I found myself in quite a few breaks but I wasn't that willing to do any real work, except once with LL and Karl...I thought that had a shot at sticking so I took a couple hard pulls. Mostly I just would find the biggest guy and sit on his wheel (Helllllo Henry and Jamie!)
Saturday, August 8, 2009
This morning we did the usual 76 mile NE loop. LL, Jay, Kevin, Gordon, Paul, Aaron, James. I was just looking for some exercise and with my lack of any real training for the last 4 weeks I knew I needed to conserve a lot to survive. We averaged right at 23mph and I didn't really pull at all...I'd stay on the front for a minute or two the come off regardless if I felt good or not. I didn't want to take any chances of cramping up or getting dropped. So for me it was a really nice cruise for the most part.
Tuesday, August 4, 2009
Ok...back to some regular updates. Not really much to write about lately. I've been doing 3-4 good rides a week. When I do ride it's nice because I always feel really good and rested. My goal is just to enjoy it and try to do some hard efforts for exercise. Surprisingly my form is still really good.
Wednesday, July 15, 2009
My season's done. This has been brewing since nats...a little voice in the back of my head that kept getting louder. My good form kept the riding pretty fun but last weekend I cracked and after the tnwc I knew it was time to hang it up.
Sunday, July 12, 2009
Saturday Karl, Crusty and I did a long "flat" ride...we motored out bluff to 601 then turned around and made our way to the Gmart then in...about 60 miles and I hit my lap button on each pull and did 10' for each one at around my FTP. Great fast ride and I was riding pretty strong...karl of course was killing it too.
Friday, July 10, 2009
With French Broad coming up I wanted to hit some Vo2 intervals again so I did 4x4' at 120% before the group ride. Felt strong. The weather was iffy so not many people showed but that was fine cuz I wanted to get some more V02 efforts in. We pretty much motored with Karl, Paul and Kevin killing it. It's a lot easier to ride at 130% of FTP with a few strong guys on your wheel.
Wednesday, July 8, 2009
Last night I went to the tnwc with one purpose...to ride as hard as possible. A few others had the same idea so it was one of the hardest crits of the year. Instead of attacking and then recovering I just went with every break I could and got pretty fried. I knew I wouldn't win the sprint so when Jay led it out I jumped after turn 3 to make it interesting and made it t0 200m to go before detonating.
Monday, July 6, 2009
For the geeks:
See the soon to be ripped off leg tattoo (and nice "tribal" arm ring...ballin!) Some more photo's HERE
Saturday, July 4, 2009
Last night I slept like crap...I was wired and a bit nervous about the race today. My race was at 11:30 so there was no rush in the morning. I got there at around 10am and had a really good warmup then put the race wheels on and did some laps on the course.
Friday, July 3, 2009
After Tuesday's race I took Wed off hanging at the TT course with LL. On Thursday Julie and I did a 2:15 ride where I did the first hour at tempo then followed her wheel the last hour. The legs felt awesome and it was very hard not to ride harder (that's why I just sat on after a while).
Wednesday, July 1, 2009
Here's some random thoughts on the nats RR...
The "feed" zone was on a climb...but one we'd hit at 25+ mph. Carnage. I never saw one person actually get a feed, just bottles flying everywhere. Not that you needed one in a 50 mile RR with 80˚ weather.
Tuesday, June 30, 2009
My race today was at a reasonable 11am...lots of sleep and a casual morning then we headed down to the Cherokee Park course. LL and Ryan's race was at 8 so they had already gone and raced by the time we got there. Charlie, Jay and I did a lap warmup then lined up with 90+ other riders. The field wasn't your typical 35+ group as you had hard men from across the country flying in for a shot at the national championship. Everyone was strong and fast.
Friday, June 26, 2009
This week has been pretty chill for me. Did the TNWC and felt really good but forced myself to just sit in till the last 15' then I looked for a chance to win...didn't happen but I had great leg sensations, pretty much felt like I could rip the cranks off.
Wed: easy loop in the fort
Monday, June 22, 2009
2 points I wanna make with this post...my prep related to last year and my planned taper for nats.
The prep: Last year at this time I was at a CTL of 67 and tapered down to the low 60's for the race. This year I'm at 90 and will taper down to 81. A big, big difference. Here's a comparison of the last 28 days of 08 and 09...notice all the yellow in 08 (or +TSB). I think I was burnt out before nats last year and had a mental let down at the beginning of June when I needed to be killing it. This year after my forced break due to a crash and broken rib in April I was ready to really hit it going into May and June. It's all there in the #'s (also look at the ATL days above 90tss/d this year).
The taper: I've given this a lot of thought and research and decided on a one week taper with less than 10 tss/d loss of CTL. I'm not planning on hanging up the bike this year (like I did last year...for 3 months!). So I don't want to lose too much fitness but I want to go into the races in Louisville as fresh as possible. A taper doesn't mean just sitting on the couch either, I'm planning on doing the tnwc (sitting in till the last part) then another day of SST/Vo2 intervals (dialing back the time/number and staying at the low end of the wattage target). I'll also throw in some longer easier rides. My plan is HERE. And this is a predictive chart that spells out the numbers:
Lastly I'm working on my victory salute...do I rock the baby with a ring kiss? double arms pointing to the sky? blow kisses to the crowd? It's so hard to choose the perfect one...(do I really need to put a smiley here?)
Sunday, June 21, 2009
Had an easy start to the day cuz my dtr wanted to make me breakfast...in bed, for fathers day. Didn't feel too bad from yesterday and was stoked to get out and ride hard behind the scooter.
Saturday, June 20, 2009
Blythewood Loop with the PV boyz. Muggy as hell at the 7am start but once the sun came out it was just "hot" which was bearable. At one point I hit something and my wet hand slipped off the bars...should have crashed, 7 lives left.
Rode hard and felt stronger as the day went on and felt great at the end...Peak? Feels that way. Life is good. CTL's hovering at 90 and TSB is only -10ish.
Thursday, June 18, 2009
Got out and did 5x4' at 330w. Was gonna do the group ride too but flatted, my tube had a short valve stem so I called for a pickup...no matter cuz the weather turned bad. I was gonna take an easy day tomorrow but since I didn't get all the TSS I wanted tonight I think I'll go do some L6 at the crit course after work. Long ride saturday, motorpace sunday and I'm done.
Tuesday, June 16, 2009
Did my 8.5 x 1' intervals today before the crit...was gonna do 10 but died on the 9th and decided to stop there. Great #'s tonight. The crit was good and fast but not too fast...easy to sit in. I wasn't too worried about getting in a break, I just surfed, followed some moves and it was all together till the end.
I did take a flier with about 1.5 laps to go and got a decent gap but was chased and then got caught with 1/2 lap to go...I slotted in at 4th wheel and then sprinted to 2nd place behind James W who got a nice jump. I really wanted to win tonight on my 43rd B-day!
Fun workout...lots of TSS. 4 hard days in a row and now I'm ready for a rest day tomorrow. I did hit an all time high of 90 CTL today...Rockin!
Sunday, June 14, 2009
Jay, LL and I headed up to Salisbury, NC this weekend for 2 of their state championship road races. Sat was the age groups, Sunday the categories. Since LL is the young pup Jay and I raced "down" in his 35+ category. We stayed in a room above a Salisbury bike shop that was set up by the guys at Carolina Masters (Nice guys who we've battled at nearly every race the last 2 years!)
Sat: This was the 30/35+. Jay and I were on early break duty and
Thursday, June 11, 2009
Tuesday, June 9, 2009
Continuing with the theme of train as hard as possible till you fall apart...Did 8x1' intervals before the crit (with good #'s) then felt amazingly good during it. 2:06 total with a TSS for the day of 163 (IF of .881).
I didn't really want to be in any breaks so I'd rest in the back and then go to the front and drill it to help bring back whoever was away...then I'd disappear to the back again. Did this a few times...was away with Toby for a while. Rob Reed rolled away with about 5 or so laps to go and motored...building up a huge gap he held for the win. Awesome job!
CTL now is 86...TSB -14 so it's all good. Easy 1.5hrs tomorrow, Thursday off, Friday ez spin then race the weekend.
Monday, June 8, 2009
Went out for some Vo2...not expecting much but wanted to try. Planned on doing 6x4' but it was pretty hard. Ended up deciding to do 4, then talked myself into another one. Not a bad workout despite how I felt. Did these at the crit course.
Tomorrow I'm gonna do 8-10 x 1' before the crit...that should be interesting. Just trying to rack up some serious TSS before taking a couple easy days prior to the RR's this weekend.
Sunday, June 7, 2009
Had a great weekend. On Friday and Saturday did the beach/pool thing with the kids (I say kids because we went with our neighbor & her 2 kids). Saturday morning I did get out in the am for a 2.5' 145TSS ride. I felt great and just hammered with the horrible Hilton Head traffic. Spent the rest of the day lounging and drinking. I got a great rate at this resort by looking at THIS website and using Priceline.
Sunday I raced in Beaufort. Pouring rain and a very small field of maybe 30, with 25 real strong riders. Eric Christofferson and Scott Minor were the 2 heavily marked guys there and one's I was watching pretty closely. We rode fast with lots of attacking but there was nothing gonna get away with a field that's strong and attentive. Less guys also means it's easy to mark an attack as you're never boxed in. I knew that the only way a break would stick was if Eric AND Scott were in it so I let everything else go. Eric would let someone get a 5" gap then get on the front and TT them back...amazing.
It was pouring rain most of the race and I felt pretty sketchy at times cornering through a 4" river of water...lots of rain/spray and grit in the eyes. Bars slippery and hard to see. And we were really motoring the entire time. Coming into the last mile I was sitting 4th wheel as Eric hammered on the front and I sat up to look back to see where everyone was (esp Minor). Right then they slowed a bit and I overlapped wheels and really should have crashed...don't know how I pulled that one off but I ended up about 20' into the grass then back on the road and back into my 4th wheel spot. Wow...crazy, very lucky. Tom S. got the close up as he was on my wheel at the time.
Coming into the sprint I really wanted to attack from a ways out cuz I was feeling really good but didn't have great position being near the front and then a Carolina Masters rider flew by at about 600m. I went after him and probably would have won if I had gotten his wheel sooner but once I latched on at 100m I took a breath then started my sprint. I wasn't able to get around him and then Eric C came roaring by for the win. I got 3rd.
This week it's a few hard days, a couple easy days then two 80 mile road races on Sat/Sun.
Thursday, June 4, 2009
Took another rest day today...just cruised around for about 30' until it started raining. I'm gonna just play it by ear this weekend. I may opt for a long ride early sat morning instead of the 2:30pm crit so I don't kill the whole day. I wanna just hang on the beach for a while and chill. Road race on Sunday for sure.
Wednesday, June 3, 2009
Back yet again to the crit course, this time for more Level 6. Legs were a bit tired from the tnwc but my hamstrings felt a lot better today than yesterday. Not too hot...borderline. Did 10x1' @ at least 150%...I don't really look at the PM too much for these intervals, just go hard. That's why there's so much variability between them. Some felt good some not so good. Cross wind tonight...not so good.
I'm gonna race in Beaufort this weekend so I'm not gonna do a huge workout tomorrow. Probably just do 40-60' at SST depending on how I feel. I'm looking forward to the beach for sure.
Tuesday, June 2, 2009
My legs were still pretty hurtin from the weekend even after the rest day on Monday. Motorpacing can fry your hamstrings. So tonight the plan was to do some kind of threshold workout before the crit so I ended up just doing a 90% 30' SST interval right before it.
I just rolled around for a while at the start sitting in then there was a lull and a too perfect time to attack so off I went...ended up away with Karl and a couple others then when I thought the field caught us I sat up to realize that it was the Jay express and the field was a long way back. Oops.
The field wasn't exactly chasing so I took off and ended up with Jamie, Damon and another Harrell's dude. We were working great together and I started feeling strong and was taking a minute plus pulls at high Vo2 range. We started with a 20" gap and was closing it down slowly but steadily until we were under 5"...until at 49' someone called 2 laps to go and fucked it up (again).
You know when a race is 50' plus 2 you look at your computer when you cross the line and if it says 50' then you have 2 laps left...it ain't rocket science. Maybe some people watching were getting bored sitting there...
We kept drilling it in the chase and on the "last" lap I put in a big effort and closed the gap to the point that Jamie was able to get across and latch on...right before the sprint started. It could have been an exciting finish...Oh well.
Sunday, May 31, 2009
The legs this morning were pretty hammered from yesterday so I went out for an hour to spin before getting behind the scooter. They were a lot better once I got going. Last year I did a couple workouts like this but did it before work and kept it at around 40'.
Today Rob K was my driver to get him dialed in for when Casey gets back. I basically went out Bluff road to the cricket store and back. Going out I felt really good and kept the speed at just below what I could handle. We had a cross tail going, cross head coming back and the difference in speed was 32mph vs 27mph. It took about 50' to get out there and I was getting tired after the turn around and was getting hammered by the wind. It was about 90 minutes total before I sent Rob ahead and I just cruised in easy. I did run out of water and I stopped at one of the houses on Bluff where a guy was watering his plants...asked to fill my bottles and he went in and got me a nearly frozen bottle of water. Awesome!
This is a type of workout that a powermeter doesn't really show the physical cost...I'm always trashed after one of these sessions. Nearly 3 hrs total workout and I *only* got 127 TSS. Easy day tomorrow.
My charts on the left are up to date. This week was tied with my highest TSS week (850) this year but with a much lower miles/time which shows the higher intensity intervals.
Saturday, May 30, 2009
Hooked up with Jay and 6 other fast guys and we did the usual jaunt through the N.E. I was taking hard, Vo2 type pulls and paid for it at the end when the legs seized up when everyone was attacking. A fun day, felt very comfortable and happy on the bike.
Friday, May 29, 2009
The legs were toast yesterday from the hard 3 day block so I took an unplanned rest day. This weekend I've got some big rides planned so today the question was what to do...go too hard and you're no good for the weekend and too easy and it's a wasted day. With that in mind there's only one choice...Sweet spot.
Thursday, May 28, 2009
Took a rest day...legs are fried. Gonna do some easier SST tomorrow then have a big TSS weekend planned.
Wednesday, May 27, 2009
Last year at nats I got killed by the dozen or so 30" to 1' efforts at around 430-480w (150-160%). I did a few Level 6 workouts in 08 but after the race I knew I needed lots more for this year to be there at the end.
I had planned on doing this workout this morning but when the alarm went off I moved my legs around to evaluate em and they HURT so I rolled over and slept. After work I sat around till the rain stopped and headed out to the crit course. Legs felt good with the extra 8 hours of "recovery" at work but on the first pedal stroke of interval #1 I had the thunk...thunk...thunk: Flat. That sucked but got it changed and did a lap to rewarmup.
I had planned on doing 10x1' but ended up doing 12 cuz I felt good and the watts kept flowing...I never faded. My numbers were great...much better than last year. I felt really strong.
The effort went something like this: Start at the turnaround down down by the stoplight...Stand and semi-sprint for 20s trying to keep it under 500w. Hammer thru the little S turn and then sit and start driving it up the final stretch...focus on that large "for lease" sign and then once there stand and give it all for the last 15". Easy spin around the course then do it again. I like to break up intervals into chunks like this. 3' rest.
Tuesday, May 26, 2009
The threat of rain kept most people away tonight. I did my 30' @ FTP and the legs felt good. I really just wanted to sit in tonight but with the wind and the small crowd it wasn't meant to be. After 35' there were only about 10 people left in various groups so I just cruised home.
Monday, May 25, 2009
Had a great workout today...finally. I wasn't exactly looking forward to Vo2 work but I put out some really good numbers. Kindof lost it mentally on the last one which was discouraging so it turned out to be 5x4'. I always do this...on the last interval I talk myself into just continuing on in the fort and not just sticking to tank hill. It's always a disaster. Vo2 work is hard, very hard so I need the same landmarks and points to concentrate on or I lose it.
This week's gonna be big with lots of TSS. Gonna do a 30' FTP interval before the crit then on Wednesday I'm starting my level 6 work: 10x1' at 150%. These are crucial for masters natz. I'll do some more Vo2 before the group ride thursday. Rest friday then do some big TSS rides this weekend with some motorpacing. Getting psyched for Nats and to go fast again.
I've sketched out my training plan for the next 5 weeks HERE.
Friday, May 22, 2009
Since I haven't been going that well I decided to just call this a rest/easy week and start over this weekend. Wednesday I just rode around for an hour, no intensity. Thursday I did the group ride which is basically easy riding with 3 hard five minute sections in there and I started feeling better. Friday I had a few margarita's.
Tuesday, May 19, 2009
Legs still not 100%...not sure why. Just sat in tonight at TNWC and chilled which can be pretty boring so once the final break went up the road I bridged to it. Waited around till the finish then decided I'd either win or just cruise in.
Sunday, May 17, 2009
Kind of a crappy weekend for me ride wise...Rolled with a good group early saturday morning but was just feeling flat, no power. I just tried to sit in and at least enjoy the day and not worry about it. 70 miles and 220TSS. 3 days of 2x20's last week really took it out of me.
Sunday I forced myself to head out at 9am and did a loop in the fort pretty easy. I'm gonna try to do a similar week with probably 2 threshold workouts and the crit. Charts over there are updated and here's a summary of the last few months:
Good luck to all the Mt. Mitchell riders on Monday...should be some good stories.
Friday, May 15, 2009
Took a rest day on thursday...that felt good. This morning I rolled out at 6:15 to the crit course. It was foggy and muggy but cool-ish, my legs were pretty blocked and it took a while to warm up which is not easy at 100% of FTP. Did 2x20...first went well but struggled on the 2nd...last 5 min was more like SST. No matter, got a decent workout in. I don't see how you "suits" do this...my core temp was jacked for a couple of hours at work.
Wednesday, May 13, 2009
I did 1:30 with LL today...just cruised & chatted and the legs were actually painful trying to push the pedals. It's funny...with all the training I've done with LL we hardly ever talk on rides (riding too hard). Got in 75TSS and am taking tomorrow off. Friday will be another 2x20 workout (gonna try an early am workout) then the weekend long rides. I'm feeling motivated and am on sort of a roll with my training right now.
Tuesday, May 12, 2009
The plan was to do 2x15' at FTP before the crit tonight...I figured that even if I wasn't feeling that great I'd be motivated to ride hard due to other people cruising around. I ended up with good legs and once I got rolling I easily held 284w for 30'. I didn't feel the need to stop for a break.
I rolled around for 15' then started the crit. I tried to ride hard...tried to attack and bridge but as it wore on I was really feeling it. It was a fast TNWC at 25.9 mph. I sort of chilled the last 15' to recover for the sprint. We all lined it out (and btw...you know who, trying to muscle someone off a wheel in a training crit is lame) and I followed Marc W (who won...I think) up the final stretch then jumped to the right gutter and somehow managed to find myself coming up to the front. I thought--Hey, I could win this thing then .0001 seconds later I exploded with 50m to go and basically threw out the anchor. Trouble was that Jamie was on my wheel and I royally S-C-R-E-W-E-D him as he was boxed in...sorry dude! He would have definitely won if he had gotten through.
Video: I only got the first 16 minutes. It's uploading and will be HERE when it's live (30' to go at 10:30pm). I'm happier with the shot as most of you will be too! I tried to get my PT data in the frame but the cpu was too far from the lens...I think that will be cool to see in the future.
Monday, May 11, 2009
It really nice when things work out...I took a pretty easy day yesterday in order to recover for some hard intervals. Today was one of those days where I couldn't wait to get on the bike and hammer. I feel that way less and less as the season drags on. I normally take a rest day on mondays but I'm gonna do a 2 week block of intense training to ramp up my CTL so today was gonna be a hard day.
To mix things up I did my 2x20's in the Fort. Not as easy cuz you have to really hammer down the hills and there are 2 places where I spin out my 53x12. No matter, it's got a lot of variety and mentally it's easy to keep it going if you're feeling good. Today I felt really good and did 285w on the first and 286w on the second interval. If I can hit these numbers again later in the week I'll bump my FTP up in WKO+ a couple watts.
I felt so good after the workout that I *almost* turned around rode another loop in the fort (I actually did turn around...) but the little coach-voice in the back of my head veto'd that idea after 100m. Riding around an extra hour would just be "junk" miles and only serve to wear me down so that I'd be less likely to kill it tomorrow. Gotta train smart.
Sunday, May 10, 2009
Headed out with the 9am group then just did a loop in the fort. Rode easy and just chilled to some good music. I felt good but tired...could have ridden longer and harder but wanted to recover for some hard intervals this week. I've decided that this week will be "hard".
Saturday, May 9, 2009
Last night I got went to bed at about 9:45 (before ella!) so when the alarm went off at 6am I was wide awake. I did mention to LL that it's nice doing these rides when it doesn't feel like a 4am start. The sun was very up when we rolled at 7.
We had a larger than normal group with Rob, Casey and Brian C. joining the usual suspects. I thought that we were going slower than usual due to the heat...it got pretty warm but our average speed was where it usually is, over 22 mph.
I felt pretty good for the most part and tried to take pulls at my FTP or higher...went through a couple not so good spots but ended up finishing feeling strong. LL get's the kJ award for 4100! He did a 20' FTP interval on the way out, and a 10' one on the way in...plus pulling like a madman... an impressive amount of work. I'm pretty happy with a 300TSS day, I wonder how I'll feel tomorrow.
Wednesday, May 6, 2009
On tuesday before the crit I did a 30' interval at 93% of FTP. I felt good and crusied. During the crit I felt flat and had a hard time getting up to speed for any attacks/bridges. I'm glad it was a small field and we went pretty slow.
Sunday, May 3, 2009
Last wk: I did some SST on Wednesday, 2x20's on Thursday then took Friday off.
Saturday with Chris/Karl, Mike E, Rob & Casey and we did a nice 3+ hour ride. Mostly just cruised with threshold-ish pulls. Felt pretty good.
Sunday with Ward, Karl, Nutty, Rob R. We did perceival to screaming eagle/601 to congress etc. We were drilling it today and I tried to take VO2 type pulls to mix things up a bit. On the climb up Congress I followed Karl then after the top Ward/Nutty rolled away while we waited on RR. The ensuing chase gave me a NP of 292w for 20'. That hurt. I was feeling pretty strong today but so was everyone else and I got really tired near the end as I tried to work hard on the front. The Nut was killing it today.
I got a chance to ride around on Ward's new Dura Ace electronic group and it's pretty amazing/sick/awesome/etc/etc. Can't wait till mine comes in...Ha, just kidding.
<-- My PMC chart is updated and you can really see how a crash and 2 weeks off can affect your CTL. It's on the way back up though.
Tuesday, April 28, 2009
The 6 Tibco girls showed up tonight and really lit it up. They were definitely racing hard and to win. The locals were throwing spears but there was just too much HP out tonight for a break to stay away. I raced hard and the first 20' my NP was 292w (IF 1.03). With 3 to go Crusty & Tibco took to the front and I said "Uh-oh" and started looking around for help then just settled onto the back of the train.
In the back of my mind I thought that the girl who's wheel I was on didn't look like a sprinter and Brook Miller (current US road AND crit National Champ) was just ahead of her. Around turn 3 they lit it up and we flew around turn 4. Brook then attacked with about 300m to go & the girl in front of me sat up...my first thought was "I'm screwed" as Miller got a huge gap. She won the Athen Twilight in exactly the same way 4 days ago.
Jamie from Harrells jumped HARD from behind me and I managed to get his wheel then as we caught Miller I came around both of them for the win. It was one of those "planets align" sort of wins. Very fun.
The race tonight was the fastest of the year at 26.4 mph, my NP was 275w and IF was .98
Monday, April 27, 2009
45' at around 90% today...legs didn't feel too bad, I didn't expect much. My scooter is up and running and ready for some motorpacing. Crusty's gonna take it out with the 6 Tibco girls tomorrow morning then they're all coming to do the TNWC. That should be interesting. I'm gonna have the video camera running...
Saturday, April 25, 2009
Lesson #1: A $1000 worth of GPS's is worthless unless you actually look at it.
Lesson #2-4: If you're gonna do a hard 70mile RR in 90+˚ heat...take a freakin' 3rd water bottle, wear some sunscreen you idiot! And wear gloves so your hands don't go completely numb.
Lesson #5: People around you are suffering just like you.
Ok...After driving lost for 3 hours we parked for the race about 9 minutes before it started. That was fun. Luckily it started out very mellow...I actually asked LL "are we neutral?" so we at least got a chance to warm up our stiff-ass legs before all hell broke loose.
Pretty early in the race LL got away with 4 others...I kind of missed that and had to ask Jay where he was as I figured he was hanging out at the back as usual ;-). Jay and I moved up to the front to cover attacks. I rode a fair bit of tempo on the front to keep the chase mellow. At one point I covered an attack (waited way too long to go after it, stupid move on my part) then there were hard counter attcks and the field exploded just as we got caught...man that double effort really, really hurt (380w ave for 3 min...Ouch!)
When the gap to LL got to about 1:40 Jay said he would try to get away by countering an attack and that's exactly what happened as he got a gap with a few guys and that turned into a group of 7 or so.
At this point...at about mile 50 I had a complete meltdown.
Legs completed cramped...both hamstrings and quads. I was off the back and out of water, I stretched a bit and luckily there were 3 others who had gotten dropped who towed me back up to the field. Thanks!
I spent the next 15 miles in total survival mode. I could ride steady but if there was a surge or attack I would instantly cramp. That sucked and I did not want to lose contact with the field or I would still be riding out there in the backwoods of NC. Looking around at the other riders--it was pretty brutal...people looked BAD. Luckily right then the group just totally shut down...we rode real, real slow (well, 20mph). That was the longest 15 miles of my life! I finished and felt awful.
LL got 4th and Jay 10th and they both went threw their own personal hell...I'll post links to their race reports when they're up. Update: Ladd, Jay
Friday, April 24, 2009
Went out for an hour today to stretch the legs...nothing fancy just a spin with some short hardish efforts thrown in. Excited yet apprehensive about tomorrows race. We're racing "30+" so that means every P,1,2 who isn't in Athens will be there. Should be fast & hard. I'll be in full domestic mode since I'm a little off...but if I'm feeling good I'll take a crack at getting up the road.
Tuesday, April 21, 2009
I felt ok tonight but didn't really have my head in the game...missed the break and couldn't get it together to bridge. Just felt flat. Oh well...just gotta stick with the plan and keep plugging along with the intervals. Next big goal is masters nats, July 4th.
Monday, April 20, 2009
I'm trying to get a house project done so I had one hour to ride tonight...I busted over to the crit course and did 40' at 92% FTP. I'm still pretty tired from Saturday so this will be a transition day till the crit tomorrow.
Saturday, April 18, 2009
Sometime you need a good shock to the system to kick things in gear. Today I went out with LL and Jay, MD & Justin for 76 miles. We averaged 22 mph so there was no messing around, no talking--it was pretty much staring at the wheel ahead of you for 3:30. I think the weather was nice and it was probably pretty scenic out there but I remember very little about this ride except trying to keep pressure on the pedals.