Sufferfest

iPhone/iPad RSS-instapaper workflow

2010-08-20T17:39:00.008-04:00

A friend asked how I use RSS and instapaper with my assorted Mac's. Here's what to do...

The goal is to be able to read updates to websites/blogs efficiently with no wasted time looking at un-updated sites. Also for everything to be sync'd across all the iDevice's I own.

1. You need to have a Reader account with Google.

http://www.google.com/reader

2. Go to a site you read often and find the RSS feed (Safari: click on RSS in address bar or look for this: ). This will open the RSS feed and you can add it to Google.com/reader. Do this for all the websites and blogs you read. You can also do this manually within the google reader website but make sure you're using the RSS feed url.

3. Buy Reeder app for the iPhone/iPad. It's great but any RSS reader will work if it uses Google. Enter your Google Reader info.

http://reederapp.com/

When you open the iPhone/iPad Reeder all new articles from your websites will be displayed. This is synced with the google website (it's also sync'd between the iPhone and iPad). When you are done click "mark all as read" and the next time you open Reeder only the updated sites will be included.

Advanced super cool addition: Go get an Instapaper account and install the app on your iPhone and iPad (and enter the login info into Reeder). Also install the "add to instapaper" java applet into your bookmarks bar in Safari on all your iThings. This is under "extra's" at the instapaper website.

http://www.instapaper.com

the app: http://www.instapaper.com/iphone

Now say you're skimming the RSS feeds in Reeder and you see an article you'd like to read but don't have time right then...click on the Instapaper button (can also be done in Google's reader webpage). This saves the article to Instapaper and when you have time you open the Instapaper app (or webpage) and all your saved articles are there formatted in an easy to read way. On the iPhone/iPad these are saved so you don't need a net connection to read them. Trust me, it's awesome.

TNWC

2010-06-09T07:34:00.001-04:00

Fun crit last night...Army dude chased all breaks then led it out for the last 4 laps. JC got the jump from a long way out and won.

Thursday ride is on. 6:15 at the Crit Course.

the sufferfest

2010-05-14T07:38:00.002-04:00

I wasn't sure if the ave speed was higher on thursday but I sure hoped so cuz I was hanging on for dear life. We were flying. Strong ass riding by all involved. We ended with 12-15 guys so that was cool. 1st 30' we averaged 24.8, 2nd 30' we did 27.8 mph. That's fast. A shout out to P. Discoe who hung in there till the bitter end despite being out of shape with a bunch of racers hammering each other...that's experience or stupidity. ;-)

TNWC #9

2010-05-11T21:39:00.002-04:00

A smallish group tonight and a solid foursome got away and worked it to keep the chase away. Karl, wingo, MW and mystery strong dude with the latter taking the sprint.

1. MSD

2. MW

Thursday we're down for another sufferfest...6:15 at the crit course, 35 miles quickly.

TNSF

2010-05-06T22:20:00.002-04:00

Tonight's sufferfest was a good one. We had 20+ riders and did the first 30' at 25.1 mph, the next 30' at 26.2 mph. The 35 miles was done in 90min. Fast! I told someone that I would have attacked more but that's a little hard to do when we're hammering at 28mph. The sprints were hard with the one at Cabin Creek rd especially brutal with lots of attacks starting at a few miles to go then JC killing it at the end.

Thanks for everyone who came out and let's do it again next week.

Thursday Sufferfest

2010-05-04T21:30:00.006-04:00

This week we're doing a new Thursday ride. Meet at the crit course and be ready to roll at 6:15 pm.

Come ready to ride hard but there will be some regroup/cut through spots if you (or me!) get dropped. If you're going to whine, cry or bitch...stay home.

35 miles. See map below.

 Sprint #1: Top of Horrell Hill Rd.

If you are dropped use one of the cut throughs to Congaree Rd

(See Map)

Sprint #2: End of Cabin Creek

3 min STOP to regroup after

this sprint

Sprint #3: End of Dbl Homey

Click on Map below to enlarge:

TNWC #7,8

2010-05-04T21:24:00.002-04:00

Last week was a train wreck...30mph winds which shredded the group on lap 1. Jay, Nick and USC Erik got away after 20' then everyone else went home!

TNWC #7

1. USC Erik
2. Nick

Tonight's race was really nice...fast with lots of attacking. I was away with Jay and MW for a while but it was too early. Karl and Nick were in a dangerous late move with 2 laps to go and I did a suicidal pull to close it down then pulled out to watch Marc W take the win.

TNWC #8

1. Marc W
2. Jay ?

TNWC #6

2010-04-21T21:26:00.002-04:00

Rain kept most people at home (including me). GW, Crusty, Gabe duked it out with 3 others.

1. GW

TNWC #5

2010-04-13T20:25:00.003-04:00

Fun Crit. I was in a couple of good moves, one late one with karl and nick. Jay countered this with 3 to go. I saw it develop and tried to get on his wheel but I was tired and...he blew past me and was gone, drat. JC finished solo 3 seconds in front of a stampeding field. With 1 to go I found "the wheel" and rode it as far as I could but was pretty blocked. I think Marc W and maybe Clayton was up there at the end. Did anyone see it?

1. Jay
2. ?
3. ?

Rock Hill RR

2010-04-10T18:07:00.009-04:00

Carolina Masters put on a clinic today plain and simple. The way they're riding right now there's no doubt that they could do some damage in the regular P,1,2 field. All 6 or 7 or 8 of them lined up on the start line and from the gun they were launching bombs. The first 25' we were close to 28 mph and my IF was pegged at 1.0. Let's just say it was pretty dynamic but our OSB team was always in the mix. I was actually feeling good and had pretty good legs today...for a while.

Ryan Jenkins and another guy ended up in a break (Karl came sooo close to bridging...Arrrgh) then CM sat on the front and aggressively covered any and all attacks. At this point as a rider you can choose to just sit in the field and follow CM around riding easy tempo on the front or you can do what you came to do and actually race your bike. 98% of racers will amazingly choose the first option.

Very quickly the break got to about 2' and I knew that without some form of chase that they'd be long gone. And this was only in the first 20 miles of a 90+ mile race. So after Karl did a monster pull (he then disappeared to recover) I found Robert and we went to the front and basically did a 2 man TT and began to *very* slowly bring the break back. I tried to go pretty hard on the climbs to limit the attacking which was fucking up the chase. Also kudo's to CM for letting us do our thing without interference. I didn't think we'd actually make the catch but just wanted to keep it close so LL had a chance to get across later in the race.

Now I know that a lot of guys just do these races for fun/exercise and to just sit in...but in a field of 50+ guys it's ridiculous that not ONE other rider from another team came forward to help with the chase when Robert and I were killing ourselves on the front for 45 minutes. If you're reading this and were in the race: LAME!

After 20+ minutes of chasing I was getting pretty fried so I told Robert that I was done and drifted back into the field to rest. Unbelievably Robert stayed on the front drilling it solo for the next 20 minutes. That was impressive to watch.

At about mile 40-something I knew that I wouldn't survive the next 47 mile lap as I was already cramping...I gave LL and Karl each a bottle then picked up one at the feed zone and did one last chase back to the field and gave it to Robert.

My day was done. Eventually LL got 9th and Robert 15th...CM went 1,2,3,4. Ugh...

TNWC #4

2010-04-06T21:43:00.002-04:00

Field Sprint, nothing much more to add cuz I can't sprint.

1. Marc W
2. LL
3. Jamie

TNWC #3

2010-03-30T20:27:00.005-04:00

Mrs K and I rolled out early to get a workout in before the crit but there was a train stopped on Beltline Rd so I did my SST interval down Rosewood and past the stadium. Not ideal so I tacked on a bit of time to make up for the stoplights etc. I ended up with 35' at 90-93% and felt OK, not great.

A large turnout tonight which was great and we started off fast. After a few of hard laps everyone sort of sat up and I rolled up to Toby and said "let's go" so off we went and luckily GW and Karl came across to us. We basically just put our heads down and killed it for 20+ minutes. Hard, hard riding. Great job guys!

GW and I gapped Karl and Toby at one point so we slowed down to let them get back on and I told them to just sit on for a few laps to recover. I knew we had a much greater chance of staying away with them pulling through every once in a while than just GW and myself.

With under one lap to go I pulled out the team card and told Karl to take a flyer...that forced GW to chase him down the backstretch into the wind. As soon as he caught him I countered hard but GW still had the juice to close the gap so then I settled on Toby's wheel with GW on mine.

The sun was in a good position so I could watch GW's shadow so when he jumped I was right on him. I came off his wheel pretty fast and he was starting to die--I thought I had it but the fucker looked over and found another gear in the last 50m and held me off by inches. ;-) I guess that's what happens when you have a sub 1k watt sprint. A very fun race. GW is absolutely flying right now.

1. GW
2. Me
3. Toby

TNWC #2

2010-03-23T23:09:00.003-04:00

Good race tonight. I did a 30' interval at 93% right before and had really good legs. Away with Gordon, Marc and Gabriel Hipps.

Couple of things... Once the break got formed we tried to do a rotating paceline but in the crosswinds it was pretty inconsistent so without any talk we went back to the 20sec pulls and that worked a lot better. Everyone was riding hard and smooth, a perfect break.

Coming up on 40' I thought it would be close so I slowed the break down to make sure we hit the line at exactly 40' to save us a lap. If you've got a good gap this is worth the seconds lost...and since you rest a bit you can drill the next lap to bring the time back up easily.

Coming into the finish I figured that I was F'd...I was going against the best sprinter in town and one of the strongest TT'ers (& both on the same team!). So into turn 3 I swung way to the side to make those guys do something...MW said he wasn't gonna contest it so I just attacked figuring with the cross tailwind I may be able to hold off GW. That didn't happen. Oh Well.

1. Gordon

2. Me

3. Gabriel Hibbs

Out Like a Lion RR

2010-03-20T18:57:00.004-04:00

Bike racing sometimes ain't pretty, it's a battle and you do what you need to do to win.

4 of the OSB team (minus Jay) lined up today along with at least 10+ Carolina Masters (CM) riders and all of their heavy hitters. We were outnumbered and outgunned so at the start line we talked strategy...the plan was to have at least one guy in the early break and to just sit on, work as little as possible and try to get as many of our guys up the road. Not the most diplomatic of plans but we didn't have many options.

This race always has a large field and it's short at 40 miles so it's always GO from the gun. The roads are narrow so you want to be up off the front as soon as possible.

Just after the short neutral section ended a CM guy attacks and gets a gap...I thought it was John P. so I knew I had to be up there so I went across as Robert and Karl worked to shut down the field. It turned out to be Kerry from CM who's known to be a strong sprinter and a good rider but not super dominant like some of their other guys. A strong Mob racing guy also came across so there were 3 of us.

I knew, knew, KNEW that Kerry was just the carrot and was just getting up the road till some of the other CM guys could come across. There was NO WAY that CM was going to let this be the break of the day...so I just sat on. I did no work at all. I didn't pull through once. Our Plan A. To say that the other two guys were pissed was an understatement, HaHa...I got pretty much dog cussed™ for about 3 laps! The Moto comes up...you've got 1:30 to the field. Then...3 chasers at 30" consisting of Charlie Brown, John Patterson and Ladd. Here we go...

Mob guy looks at me and I say "what did you expect was going to happen?" He then stopped yelling at me and now was trying to form some sort of alliance.

I also knew (x3) that once we were caught that the shit would hit the fan in a big way. I was actually pre-attacked before they even made contact and sort of caught Patterson off guard a bit when as he came flying by. We rolled around for 60 sec then Kerry attacks hard and I went to the front and closed it for LL. A flurry of hard ass attacks and Kerry and I were dropped from the break. Adios LL and good luck!

At this point I said to him that we should both work to stay ahead of the field and we did a couple laps trading pulls. Another CM guy ended up bridging up to us and I worked with these 2 to keep our lead over the main field. At one point we only had 30" with 2 laps to go. We rode hard and with great teamwork by Robert and Karl to control things in the field we maintained our lead.

With a couple miles to go the group was nowhere to be seen so I sat on and stopped working but was starting to cramp a bit. Coming into the finish one guy attacked hard and I tried to follow but that effort pretty much finished me off and I came in right after both of them for 7th. In retrospect I should have just picked the guy who I thought I could beat and just sat on him and let the other guy go.

LL went through his own little hell and finished 4th. After all was done we were content with the results as there wasn't much else we could have done today.

Help Wanted

2010-03-19T07:38:00.005-04:00

Ladd needs volunteers for his Time Trial on 4/3. It's from 8-12. If you can help out send him an email at ladd.lumpkin@gmail.com . Thanks.

TNWC 3/16

2010-03-16T21:11:00.003-04:00

The TNWC is back. One down, 38 to go.

For those who are new to our weekly crit, it's a "training race" so leave the team tactics for the weekend races. This race is all about smashing your friends (& teammates) and getting stronger. Chase everything and attack like mad. If you get dropped, jump back in on the next lap then attack some more. Ride hard then ride harder and get faster.

Tonight we had around 15-20 guys and basically just chased Nick in some form all of the race. He ended up solo for the last few laps and won with "ease" (or not...I hope he suffered like a dog!). I did a 30' interval at 90% of FTP before the crit then just tried to ride, attack and chase as hard as I could (see above). It was a good workout.

1. Nick

2. Wingo

3. Me

Forest Acres Crit

2010-03-14T14:30:00.004-04:00

The legs were pretty dead this morning so I rode over to the course to get an extra long warmup. I wasn't expecting much today. A smallish field but the usual strong men were there from Carolina Masters and POA. I figured things would be sorted out in the first few laps.

At the end of lap 1 there was the perfect lull so I attacked at the start finish...mostly because my family and friends were there watching and my thought that I might get shelled later in the race. HaHa. I got a good gap which caused a chase and at the backside climb I was caught and the counters went hard. As people flew by I was looking at who went: 2-CM, 2-POA, Jay-check, LL-check. I knew this break would go the distance so it was time to chill.

John "F-ing" Patterson ended up getting away and solo'd in for the win. Jay got 4th, LL 6th.

What follows is a ridiculously long play by play for 7th place... wtf? I guess I'm bored.

I spent the next few laps sitting second wheel and covering any attacks. I ended up away with a CM and Gordon Stihl. I was rolling through and taking 80% pulls but still doing some work cuz I knew the break was long gone. But that I guess wasn't enough for the CM dude--he started giving me some grief. I truly didn't care at this point so I just shut it down, sat on and let them work. Gordon would try to let a big gap open and get me to close it but...I didn't care!

Keith from CM joined up with us and he's flying right now and a really strong sprinter so I had even less motivation to do any work. My "problem" was that now there were 2 CM riders in our group. After a couple laps of Keith and I sitting on he started attacking hard on the climb. I followed him pretty easily a couple times but once we'd get a gap he'd expect me to work and I was like "nope". Actually I tried to tell him I was tired or something Haha... He got pretty pissed but we're friends and I had invited him to stay with us this weekend. In retrospect I probably should have worked with him to get a big gap on the other guys then sat on him for the last couple laps. He's a hard guy to beat when he's sitting on your wheel.

I think Keith was a little worried about Gordon (I wasn't for some reason). With one to go he let a big gap open (to make Gordon close it) so I attacked the other CM rider but my heart (or legs...or mind) weren't really into it. I just went hard enough to make them chase me. We all were together at the climb so I swung wide to the side to watch Keith then we lined up for the downhill finish.

Crusty had told me to be first through the last turn due to the downhill and tailwind. So right before I was going to launch Keith comes flying by...Shit! I got his wheel just after the turn but it was too late. Even though I went into the race feeling like crap the legs did everything I asked them to do so I'm at least happy with that.

TNWC starts this tuesday at 6:30.

B-R Road Race

2010-03-13T19:44:00.003-05:00

Today was the Blythewood road race. I was a little apprehensive cuz I really haven't been training that much and I knew it would be a hard mans race. Plus the wind was howling so there would be nowhere to hide either in a break or the field.

At the start we had some collusion with another team about trying to go from the gun. Jay and LL were gonna go and I was gonna try to make the gap happen from the field. This made for a very hard first lap as there were lots of attacks/counters. The 1st 20' I had a NP of 105%. After things settled down 2 guys managed to slip away and stayed away to the finish. We then were chasing hard at times but the friggin gap kept going up...frustrating but kudos to them. 1st hour of racing had a 98% NP.

The short hard laps took its toll and the field was pretty much whittled down. Jay got away with 2 others in chase #1 then LL and 4 others in chase #2. Once LL was out of sight I just shut it down, rode at the back and then stopped on lap 7 so I could watch the finish and conserve a bit for Sunday. Jay ended up 4th, LL 6th.

I did get some grief from a d-bag about "negative" racing. It's always negative if you miss the break or have no teammates. I do make a point not to actively impede an organized chase but if the field wants to follow me around at 21 mph, so be it. Good job to Toby S. today for chasing solo with half lap pulls...just noone would help him.

Crit tomorrow 11am at Satchel Ford Elementary School off Trenholm Rd. Should be some more fireworks from the gun.

sniff

2010-03-03T21:45:00.002-05:00

Been sick since I unclipped from the race on Sunday. Bad head cold. I did manage to only drink 1/2 bottle in the race and I was also so dehydrated on Monday that I nearly passed out. I kept seeing all these pretty floaty things for about 3 hrs and spent the day in bed.

I took a couple days off the bike then tonight I got on the velodyne and had a pretty solid workout with good leg sensations. It's all good. I'm off to Utah for some skiing tomorrow but may try to squeeze in an "easy" VO2 workout before the flight.

River falls is this weekend which I'll miss. I will be back for our local Blythewood-Roubaix races the following weekend. The course is good and has been changed. No gravel, No dirt . A couple of tough climbs each lap that WILL be selective. Things you will not see at the finish are sprinters or pack fill. This one's gonna be fun.

Race no. 3 Donaldson center

2010-02-28T16:03:00.005-05:00

Today's race was 6 laps at the Donaldson center, about 45 miles. A break of 3 took off from the gun and the group just rolled around at 21 mph for 3 laps. Patience was the key as we weren't too worried about the break.

Since the group was riding slow it was pretty hard for anyone to get away since everyone's just sitting there fresh and not really working. Plus there were a lot of antsy guys just waiting to launch. The best time to attack in a race is right after a really hard effort when everyone is gassed. So with 3 laps to go we had to go to Plan B which is to try to make the race hard. Robert and I went to the front and instead of a steady chase we started just drilling it and putting people in the gutter due to the crosswinds. Then LL came up and joined in the rotation cuz he wasn't feeling all that great.

We were crushing it at the front. I had a 10' NP of 310w (110%) and 18' at 300w (107%). We had the group strung out and brought the break back from two minute lead within a lap. Great job by Robert and LL.

Once the break was caught there were many attacks with Jay working it the best he could. I was pretty much toast on the 5th lap but sat in and managed to recover a bit then went back up to see what I could do.

Ryan Jenkins was off with another guy and as I came up Jay told me to go as hard as possible up the next climb to try to set him up to go across. My legs were dead so I just went to the front and sprinted up the climb for as hard as I could go for 30s (579w ave Ha!). This got things a bit closer, the shit hit the fan and I just drifted to the back to try to stay in contact with the group which was pretty hard in the crosswinds. My day was done at this point with about 6 miles to go and I just cruised in at the back.

The break got reeled in and Ryan J. then slipped off solo and held it to the line. The strongest guy definitely won today. Jay managed to get 7th in the field sprint. Not the typical result for Team OSB but we worked together, were able to execute a plan and at least had someone in position at the end with a shot at the win. Next week should be better at River Falls.

Race no. 2 Fork Shoals

2010-02-27T16:59:00.005-05:00

It was damn cold this morning... around 30˚ and probably the coldest race I've done. Our team has always kicked ass at Fork Shoals so we were psyched, confident and looking forward to it (last year we finished 1-2-4). We did 3 laps and 45 miles (despite the flyer saying 60 miles). At the end of the first lap Jay was up the road in a small break and LL and Ryan Jenkens from Carolina Masters bridged across. Once they got together they were gone as Ryan is a great TT'er and has won a ton of races.

The POA team again had 10+ riders and one guy in the break but they didn't seem too

happy with it and they were chasing all day long. Go figure, but I wouldn't like my chances against LL and JC either. I was only really worried about one guy, Charlie Brown. He's Ryan's teammate and if he shows at a bike race there's a good chance he'll win. Lets just say on the drive up his name was mentioned a few times! So I followed him around in the group and made sure if he attacked then either Robert or I went with him.

For the finish the break basically stopped working so Jay had to do a ton of work to set up LL. It came down to a sprint and there was a photo finish for first. Unfortunately the brainiacs who were officiating forgot to turn on the camera so they picked Ryan as the winner... trouble was all of Ryan's teammates standing at the finish thought LL had beat him. That kind of sucks but what can you do. LL finished 2nd and Jay 4th.

I had a good run at the finish and basically just followed Charlie to finish 9th. I had an IF of .88 for close to 2 hrs so it was a pretty good workout. I bonked HARD standing in line at Subway...gotta eat more in these races.

Tomorrow is a Donaldson Ctr Road Race and a 11am start so it will be good and warm.

Race no.1

2010-02-20T23:21:00.002-05:00

Greenville training series #1 was today for LL, Jay, RK and I. I woke up with a really crap stomach for some reason that bothered me all day. Weather was nice and around 50˚ at the start.

LL and I lined up at the front and within a minute POC (who had probably 10 guys there) had launched a guy...I followed that. We were caught then they launched another & I found myself away with him. We got a good gap and rode pretty hard for a lap (VO2 type pulls) then we settled in and stayed away for 45 min. The other guy wasn't super strong so I didn't think we'd stay away but I worked hard anyway to make some other teams chase--we were eventually caught.

Unfortunately right after we were caught the usual counter attacks happened and it got very hard for next lap. That hurt a bit. My first hour of racing was at an IF of .96

I was pretty much in conserve mode at this point and LL, Jay and RK were attacking and were represented in every serious break until the end, sometimes with all 3 of them up there. Nice!

On the last lap LL and Robert got into a fairly large unorganized break that dangled off the front and ended up staying away with LL getting 3rd and RK getting 7th.

I was going to just bag the sprint since 8 places were up the road but got caught up in the spirit of things and had a good run, I passed a bunch of people in the grass on the right then popped back on the pavement to get 3rd in the field sprint and I think 11th on the day.

Good strong riding by our team today. It was a really fun race.

Come TT with me

2010-02-14T00:52:00.005-05:00

We got a new TT series here in Columbia this year. 20k and 40k options. Awesome course. First race is April 3. More info is HERE. Click the image below to see it larger.

No AM

2010-02-09T19:32:00.002-05:00

Got everything ready to ride this morning except my motivation to get up at 5:45...got lucky with the rain and was able to do an unstructured 2:20.

Gonna be sparse updates here till the racing begins in a few weeks.

69˚

2010-01-19T19:42:00.002-05:00

Awesome weather today...had to ride. My legs have been a bit trashed since Saturday and yesterday's Tabata intervals didn't help much. Today was going to be just an easy cruise but once I got going the legs felt good so I did a 40' interval at 96% and ended up with a 2 hour ride in the fort. Nice surprise. More tabata's tomorrow then I'll post some info on these intervals from hell.

Solid

2010-01-16T22:23:00.001-05:00

Thanks to Karl, Lang and Justin for showing up and riding hard.

real winter

2010-01-10T23:19:00.002-05:00

So we've had a taste of what winter feels like to most of the rest of the country. Not very nice for road riding. Saturday when I went out it was 28˚ and I rode for about 2.5 hrs. Had to keep it at >200w to stay warm...below that and I could feel the cold creeping in. I had planned on 4 hrs so I spun on the velodyne when I got back for a while and ended up with close to 3.5 hrs total.

My dressing strategy: bibs, knee warmers, thin wool ski socks (knee high) and over all this I had a pair of AmFib tights. Up top a LS base layer, LS Jersey and a Cannondale winter jacket that I have never worn cuz it's way too hot for around here (I use it on my scooter). Hands got my soft side ski gloves and full booties for the feet. My secret weapon is stuffing chemical hot packs in both gloves/toes of booties. These make a huge difference. Hat and balaclava round it out (taped helmet vents too).

Today it was warmer and I went to the crit course and did my 2x20's at 100% of FTP. Felt a little tired from yesterday but eeked it out. I've got tuesday off so I may try to do a long ride in the afternoon. I'm also thinking of doing what I did last year and take a 1/2 day off from work to get in an extra long ride per week.

an old lesson

2010-01-07T20:11:00.002-05:00

I've had days like this before...I feel like shit and am tired and all I want to do after work is just go to bed. And I know my ride is going to suck...but sometimes it doesn't, like today.

Getting ready and on the roll over I kept downgrading the workout in my mind...2x20 became 3x10 and went from 100% of FTP to 98%.

Once I got going I felt remarkably good and ended up with 15' at 100% (4.14 w/kg) then 20' at 102% (4.25 w/kg). Pretty solid workout for almost blowing it off...I'm glad I didn't. Some days are like that...the hardest part of the workout can be just swinging a leg over the bike.

My FTP "phase" has begun...

brrr

2010-01-05T12:38:00.002-05:00

I'm back from our annual ski trip to Utah. I didn't get a huge amount of riding in out there but did a couple days on the trainer then one good day on the road. The good thing is that my sister in law loves my fizik saddle and wider easton bars so I left them installed so the Orbea is good to go whenever I head back out there.

Now it's back to doing SST/FTP and putting TSS in the bank.

On the Road

2009-12-24T13:54:00.002-05:00

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.

Putting in the hours

2009-12-20T23:36:00.002-05:00

Karl got his Ph.D last week so Chris threw a huge bash last night...I stumbled in at 2am so we pushed the ride back an hour. A good group showed up and we had a stellar winter ride. Temps in the 40's but very comfortable. At the G-mart I continued on and away from town solo so I'd be committed to a 4 hr ride. It's too easy to just head home when you get close and you're tired.

I ended up with exactly 4 hours and absolutely nothing to do the rest of the day. Crusty's moving so I did help him clear some carbon bits out of his garage (and into my bike room!). Now it's time to start putting in the long rides (and huge TSS) every weekend. Gonna hopefully get some big climbing days in Utah next week.

and another

2009-12-16T22:26:00.004-05:00

The usual...

spoked

2009-12-14T22:35:00.002-05:00

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.

So tonight I just rode by PE and glanced at the wattage every once in a while. I pretty much know where my 90% threshold is...just gotta keep pressure on the pedals and not daydream too much. I ended up with good legs and kept rolling it for 70 min. Dark night, warmish temps (53˚), a bright light and a light mist/rain made for a really nice ride.

Start of FTP

2009-12-12T19:57:00.002-05:00

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.

On the way in I was getting chilled so I decided to do two 10' threshold intervals. Both at around 280w (aka 100%). Felt just ok as I rode pretty hard for the first 1:30.

15' from my house it started raining and 5' from my house it started sucking really bad. I was glad to be home.

Cree-ville

2009-12-11T20:49:00.003-05:00

99% done...beamshots this weekend and a full writeup, it's very sweet:

warm/windy

2009-12-09T22:41:00.002-05:00

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.

back at it

2009-12-08T22:57:00.002-05:00

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.

Tomorrow I'm headed to the crit course after work and I'm gonna kill it...

My mega light is almost done. I'm getting good at soldering super small circuit boards. Once it's operational I'll post detailed pics and some beamshots.

not 100%

2009-12-03T20:23:00.002-05:00

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.

another ride

2009-12-01T21:33:00.002-05:00

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.

It's December and time to start thinking about doing some IF 1.0 workouts...but I'm gonna start out pretty low key.

I've got a full SRAM Red Group I'm selling and a bunch of "vintage" Zipp wheels (1 track disc, 1 road disc, 1 front 303...all tubular). Ping me if you're interested...soon to be on eBay.

lots of kJ

2009-11-29T19:54:00.002-05:00

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.

Saturday I did 2:30 with Julie tucked on my wheel. It was a nice cruise and she'd blow at 86% so I kept it pegged at 85.5%. We don't get to ride together that often and she's recovering from H1N1 so she's out of shape.

Sunday I didn't have a lot of time due to a mid day Nutcracker performance by Ella so I did the standard loop in the Fort but just kept it at 90% for most of the time. The legs felt pretty blocked so it wasn't really that fun, but was over quickly.

Funny thing that is too long for a tweet: Fri night we rented Star Trek and after 2 hours we figured out that the DVD was farked and was basically playing chapters in random order. We thought that it was just the director being very artistic with the timeline but after a while it was ridiculous with several replayed chapters...Arrrrgh! Saturday we rewatched it with a good DVD and it is a kick ass flick!

exercise

2009-11-24T19:13:00.002-05:00

Did 70' at 91% tonight... legs felt really good. Cold, dark and a light drizzle... Perfect conditions!

Thursday morning we're gonna do a 3 hour/60 mile ride leaving from Outspokin at 7:30am. It'll be an easy-ish ride.

Sunday

2009-11-22T20:11:00.003-05:00

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.

I did 60 miles easy on Sat and only left the house today to walk to the Dairy Bar for milkshakes...in the dark, in the rain (Eleanor's idea).

Crit course for the usual this week then I'm doing a longer ride early Thanksgiving morning so I can stuff myself with Tofurky© (Probably 7:30ish from Outspokin).

a preview

2009-11-19T22:50:00.002-05:00

7up

SST

2009-11-16T21:11:00.003-05:00

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.

bee-u-tiful

2009-11-14T21:42:00.003-05:00

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.

Some things I've been thinking about...First is that this is the first year that I have ever felt like I've held my "race fitness" for the entire year. Right now I feel like I could still go out and do a 50mile RR and be in the game. Second, this is the lightest I've weighed at this point in the year in like...ever. I'm usually 6-8# (or more) heavier right now. Third, I'm still not really riding *that* much, just a lot of quality SST minutes. How these will affect 2010 will remain to be seen but I think they're all good.

Trainer time

2009-11-13T07:55:00.003-05:00

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.

Weekend's gonna be good but I'm a solo parent again so I may have to just squeeze in my 3 hr rides when I can. I also *might* be getting SRAM Red.

OSB

2009-11-06T17:52:00.005-05:00

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.

New news: Next year we've got a new team going. LL, JC and I are riding for Outspokin. It's actually our old team as we rode with them 2 years ago. Adding Brian C. and Karl to our trio will be formidable. That's a lot of horsepower. Should be good. We'll win a lot of races.

Old news: And no new bike for me this year which is actually a good thing...way too many strings attached and promises broken (surprise!). We just wanna race. No BS. Ask me about it out on the road and I'll tell you the whole story.

Darkness

2009-11-02T18:36:00.002-05:00

Man, it got dark fast tonight. My ultimate light is being milled right now by a friend out in Utah.

Tonight I did the usual 70' @ 90% at the crit course except cut down the warmup/cool down to 2' each. I felt pretty good but was totally dragging all day long. The hardest part of the workout was definitely walking out the door, then I was good.

Will probably get out and just cruise around tomorrow in the fort then hit it again at the crit course on Wednesday for another 1 x 70'. My new bike has been delayed a bit but should be here very soon...

get your head in the game time

2009-10-29T21:30:00.003-04:00

Crusty's having his yearly halloween party.

Saturday night

2819 Heyward

8:00pm

be there for drunken debauchery

sorta ride

2009-10-28T23:38:00.001-04:00

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.

1st indoor ride

2009-10-28T00:18:00.001-04:00

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.

142x2

2009-10-25T16:55:00.002-04:00

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!

Training, TT and LED's

2009-10-22T20:03:00.005-04:00

Nothing is more efficient than a 5' warmup, 70' at 93% @ crit course, then a 4' cool down. Done and home.

New TT bike came today and it's time to turn into an aero geek...I can't handle the "truth"

People are talking about the Magicshine P7 light. It's a great deal for under $80 (I've got one) but it's not even close to 900 lumens. More like 600-650. Still a kick ass deal and lots of light if you don't want to build one. They're chinese made and cheap so they've got issues, some of which can be addressed.

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.

with optic:

i rode my bike in orlando F.L.A.

2009-10-21T23:24:00.002-04:00

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.

Sat and Sunday mornings I got up and rode with Ward and his crew. Saturday was the group ride with 60-70 assorted riders. A huge group that seemed more like a critical mass event. Soon after the start I followed Ward to the front and we started hammering but after a few hard pulls I had no idea where I was going so I left it to the others and just sat in. It was a good ride but with lots of wind, felt more like a race at times.

Sunday was a smaller group of 12 or so of strong riders and we did around 70 miles mostly just cruising but there were a few times we made it hard. It was pretty cold for Florida...50˚ at the start and only warmed up to 60˚. Luckily I threw in some knee warmers and a vest for the trip. I got about 350 TSS for the weekend.

Back to the crit course on Thursday...

1x70'

2009-10-13T22:37:00.002-04:00

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!

May try to do a longer ride tomorrow. Maybe 4:45pm at the gate...do the thursday route? anyone? Bueller? ping me if you wanna go.

Saturday

2009-10-10T18:35:00.002-04:00

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.

1x60'

2009-10-08T19:02:00.002-04:00

Did a loop in the fort with Chris and she sat on my wheel while I did this-->

Had awesome legs tonight. Effortless riding.

the usual

2009-10-07T21:56:00.002-04:00

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.

I'm gonna be out there A LOT this winter, mostly M-Tu-Wed at around 5pm. It's really the perfect place to train. If you're a newbie and want to start some structured training come on out and ride a wheel. I'll be starting some threshold in November but right now it's all SST.

I'm also building a Dual-Triple Cree LED light using the just released XPG's and it should be close to 2000 lumens and insane. If you're gonna go...go BIG. LED's en route now from Australia! I will own the night...

Wkend update

2009-10-03T23:54:00.002-04:00

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.

I really need to download my PT one of these days...that's the trouble with 15hrs of rec. time and the off season.

Last TNWC of 2009

2009-09-29T22:27:00.004-04:00

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.

I knew I had to use that one match I had at just the perfect time. With 3 to go Wingo launched and got a pretty good gap. We sort of took our time chasing him down which was fine with me cuz that meant one less strong guy to worry about for the finish. Again I did a minimal amount of work...just surfed the back or just rolled through and off the front to conserve as much as possible.

With one to go I planted myself on Marc's wheel and at this point he had a 95% probability of winning so I wasn't too thrilled about sprinting against him. Plus what made matters worse for me was there was a strong tailwind blowing down the finish (advantage to Marc). Usually with that wind I like to attack into the wind with about 1k to go and if I can get a decent gap I can sometimes hold it to the line with the tailwind. I did consider trying this but I didn't think I had the legs to pull it off. My one match is sortof puny right now.

Coming to turn 3 of the last lap Jay was leading it out...then Toby, Marc and me. Right after the turn Marc attacked hard and it sort of surprised me...I totally didn't expect it. A split second later I went after him, dug deep and closed the gap just before turn 4. He bombed the turn and drilled it up towards the finish line. I looked back once and it was just us two by a good ways. I knew I had a huge advantage at this point but still wasn't convinced that I could come around him. I just relaxed, stayed an inch from his wheel and waited till the last possible moment... and with 50m to go I jumped hard and pipped him by a wheel for the win. Very fun finish, good instincts and aggressive riding by Marc but just bad luck.

zippage

2009-09-28T06:53:00.001-04:00

posting for a teammate...lemme know if you're interested:

Front and Rear Zipp 404. Dimpled. Bought 2 seasons ago used. Very low mileage Continental Tubulars: $1,000

Front and Rear Zipp 808. Dimpled. New in the box, mid season 2008. Light mileage Continental Tubulars: $1,200

Zipp 900 Disc. Dimpled. Bought, used, in 2008. Vittoria Tubular: $900

Front Zipp 1080. Dimpled. New in the box, end of season 2009. 40 miles. Very, very low mileage Continental Tubular: $950

fo sale

2009-09-23T07:37:00.002-04:00

New Kuota Kredo Ultra

XL (57cm top tube)

$1000

another TNWC

2009-09-22T22:58:00.002-04:00

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.

dirt

2009-09-20T22:09:00.002-04:00

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.

This morning we hammered the trails for a couple hours...for the first hour I was pretty gripped, trying to ride fast when my reflexes and technical skills were lagging behind. The last hour I started feeling like a rider again. Good fun and I'm sure I'll do more this winter.

TNWC

2009-09-15T21:34:00.005-04:00

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.

At 35' I started to get a little active and went with a couple moves but nothing would stick. The last 20' was pretty good racing. With 3-4 laps to go 4 guys got a little gap and the diminished field was left to chase. It seemed that lots of guys were pretty tired and I tried to bridge once at 2 to go but just dragged everyone up a ways till I pulled the plug.

With one to go I tried again, jumped pretty hard and got a gap. Derek managed to get my wheel so I figured I'd just drag him to the break. Right when I made contact he attacked (textbook!) and blew it apart...including me. End of my night and I rode home at a steady pace for some more exercise.

I have no idea who won. I was a little impatient at the end but it was fun none the less and a good workout. I was really comfortable on the bike tonight. I continue to be amazed at how well I'm riding with hardly any training since July.

Saturday

2009-09-12T18:47:00.002-04:00

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.

TNWC

2009-09-08T21:55:00.007-04:00

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.

For the last third of the race I just sort of surfed and kept an eye on things...with everyone in the group chasing like mad I figured it would come down to a bunch sprint so I went into chill mode. It all stayed pretty much together and I was sitting 20th wheel with a half lap to go so I inched up towards the front following Marc W. Someone then put in a massive attack at 1k (Ward?) and I just put my head down and stayed glued to the wheel in front of me. That friggin hurt!

Coming into turn 4 I was sitting 3rd on Marc W's wheel...James (?) was leading it out. Coming out of 4 the train was starting to die and MW was again just sitting on and looking around for a wheel. At around 200m to go I saw my opportunity as the leadout was riding on the left gutter. I thought that if I could attack and ride just off the lead guy's shoulder and taking some people with me that I could maybe box MW in and have a shot at winning. I didn't know how many were following me but it was not enough and MW made it through and won pretty easily (but those tactics have a zero % chance of working in a 1-2 race). I got 2nd.

Damn these races can be fun...

400

2009-09-07T20:02:00.002-04:00

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.

Today I did about a 90' ride with 55' at 85-90%. My new FTP is around 275w but is probably a little bit lower than that.

On a side note my shoulder is still pretty jacked from the crash last tuesday...I came soooo close to a major rotator cuff injury and I'm still not completely satisfied that I didn't tear something. I'll give it another week before I think about an MRI.

US Pro

2009-08-30T23:47:00.008-04:00

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.

That didn't work out so Crusty's like "just jump on that moto" and I ended up with Trey Smith who was driving one of the press moto's. I had to wait a few minutes until Mrs. Hincapie decided she didn't want to go...yeah, really. I don't know what was more fun...watching the riders up close or having Trey going REAL fast down Paris Mtn and railing the corners! It was an incredible ride.

compare that to the ride in the Healthnet car...I'll take the moto!

State RR

2009-08-29T17:58:00.006-04:00

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.

My goal was survival...and not to do anything stupid like get into a break or to ever be on the front. I've done about 6 rides this month (and 6 weeks since quitting for the season) so my experiment was if I could hang with my diminished fitness. After the tnwc I did zero rides to get ready for this race, my CTL is sub 40 and TSB is ridiculous.

Eric Christopherson attacked from the word "G...." and took Scott Minor with him. They instantly had over a minute. This pretty much shot my plans to hell as I worked my way up on the first lap--Jay said "this is a disaster" so I went to the front and put in one big effort. I led up the big climb and figured if we meandered up it then Eric C would add minutes so I just went as hard as I could go (which wasn't really that fast). Soon after that Jay got away with 2 others and bridged the 2+ minutes to the leaders and ended up getting 2nd. Incredible effort on his part...will be some good reading over at his blog. Ken O did some good chasing too.

Once Jay was gone the group shut down. I rode near the front and covered pretty much all the moves. I didn't do any real blocking as we had lots of guys from Columbia there and I didn't want to be a jerk. If Tom Sunday or Brian or Ben or Derek would attack I'd let them go.

At the start of lap 3 (of 4) a guy put in a huge attack and I went across to him with another guy. They were pretty strong and I told them that I had a teammate up the road but that I'd work on the last lap if they could keep the gap. They were cool with that. Crusty says it's better to give guys a carrot so they keep riding. The funny thing was 30 seconds after saying this I looked back, reassessed the gap and said to the guys "I've changed my mind, Let's Go!" And I hit the front and put in a some big pulls. It all eventually came back together for the last lap.

On the last lap I was sag climbing all the hills...It was easy to get to the front then I would just drift back and climb at my own tempo ending up near the back. Then repeat. With 3-4 miles to go there was an acceleration and both of my legs seized up...massive cramps and I abruptly lost contact with the group. I was hurting and was popped, gone, adios. Luckily the group kindof sat up right at that time and I managed to claw my way back on. A few minutes of easy riding and lots of stretching and contortions helped a lot. On the last climb I was sitting delicately ON the back and stayed there till the turn at 1k to go. It was now or never so I started to move up, looked for Derek's wheel, found it, lost it, then latched onto Lang and he gave me a beautiful smooth ride to the line. I finished 10th 40+.

It was really a fun race and I'm glad I did it. Now I'm really done for the year...promise.

E=mc2

2009-08-26T23:18:00.004-04:00

I'm putting together a little physiological/psychological experiment this weekend...Stay tuned.

TNWC 8/25

2009-08-25T22:52:00.003-04:00

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.

My plan was that once the group got sortof close I would duck into one of those driveways after a turn and sortof "disappear". I thought that would be funny but then Lang bridged and we were off again for a while.

The rest of the race was just sortof riding around in circles...we had to organize a chase as there was a pretty strong break late in the race but it came back and it all came down to a field sprint. I was surprised that I never really suffered.

In the end I just wanted to sit on Derek's wheel and see what happened...but so did everyone else so I had to do a bit of creative riding to "move" some people and establish myself. (Treze: "that's my wheel" Really? Not anymore! ;-) ). The sprint happened and I just sat on Derek who rode fast and had to do a fair bit of work to get to the line due to things getting stalled after turn 4. I got 3rd.

autopilot

2009-08-22T21:38:00.001-04:00

Crit course today for 45' of SST...couldn't really muster much more than that, nor did I want to.

burning calories

2009-08-19T19:07:00.002-04:00

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.

Today I went out to the crit course and just wanted to do an hour hardish to get some exercise. I managed a pretty solid SST workout keeping the wattage around 85-90% for 45 min. My FTP has probably dropped a bit so I'm gonna adjust WKO a few clicks south...lets call it 279w (and that's damn optimistic).

yet another TNWC

2009-08-11T21:21:00.002-04:00

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!)

It all kindof came together at the end and James and LL sortof rolled off the front with one to go. I was sitting back waiting for the catch so I could do a hard counter and take the win...that didn't quite work out. LL won. I'm off to Seattle till Monday.

Last NE ride

2009-08-08T21:55:00.002-04:00

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.

I don't think I'll be doing any more real long rides like this for a while. Speaking of long rides, Rob and Karl rode to charleston today--130 miles and averaged 20mph...you do the math.

TNWC

2009-08-04T21:51:00.002-04:00

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.

Tonights TNWC was hot but not too bad when we were cruising around. I just sortof went with the flow of things but no breaks were sticking. Again I knew I wasn't gonna win a field sprint so with half a lap to go some people were attacking and I countered one by Toby with about 800m to go. I got a really good gap and gave it all but died at the end and was passed with 20m to go by MW who won. The huge VW guy got 2nd, he was really strong and put in a couple really big attacks near the end.

Weird: Right before turn 3 my bottle popped out and I wedged it against my toptube with my knee, grabbed it and put it back in the cage...as I was attacking!

fini

2009-07-15T21:04:00.002-04:00

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.

I'll have a more in depth retrospective post about this year later when I haven't had a few beers. This year I pushed through to a new level of fitness and it was the most fun I've ever had on a bike. Going fast is fun. No doubt about it.

Last year I didn't ride at all for over 2 months after nats because of a huge construction project on my house. This year I'm going to try to do at least 400TSS a week as maintenance. We'll see...it will take a long time to bleed off my 80 CTL so I should have some pretty good form for quite a while.

Weekend

2009-07-12T23:26:00.002-04:00

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.

Today I didn't ride...too many house projects I've been ignoring and sleep I needed to get. I did motorpace LL in the afternoon. I don't think I've ever seen his face contorted in pain like that. I just kept turning the screw...It was fun being on the other end of the moto.

This week I'm gonna do a hard monday-tuesday block then chill for the races this weekend.

200 TSS Thursday

2009-07-10T16:43:00.002-04:00

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.

After the taper week for Nats my CTL's back on the upswing and TSB's back to negative.

Tonight I'm gonna tow Ella around at the beer ride then tomorrow it looks like I'm riding solo.

tnwc slugfest

2009-07-08T17:01:00.003-04:00

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.

data purge

2009-07-06T23:09:00.002-04:00

For the geeks:

The Road Race
crazy high IF and NP for the race

For reference, last years race:

The Crit
surprisingly low NP but look at the graph...lots and lots of 400-600w sprints

Pics

2009-07-06T22:56:00.002-04:00

See the soon to be ripped off leg tattoo (and nice "tribal" arm ring...ballin!) Some more photo's HERE

Master's Nats Crit @ Churchill Downs

2009-07-04T21:06:00.003-04:00

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.

I had to stop to get some tattoo's put on that I promised my daughter...then it was to the line. The course was a 1/2 mile with most of the turns rounded so you could sort of pedal through them and turn 4 was weirdly banked and fast...about 65 guys started and we did 62 laps.

I'll tell you it was balls out fast and hard from the gun...and really never let up. There were some lulls here and there but for the most part it was just crazy fast. I saw more pedal strikes in corners than I care to remember but the group was really smooth and well behaved.

I tried to stay *near* the front but that meant about midpack. A break of 5 guys eventually got away and held about a 20" gap. Around the last third of the race I started feeling really good and started moving up and looking for an opportunity to go across to the break. One guy who I was watching was the Kelly Benefits guy who Jay was chasing with on Tuesday...I knew he was strong so when he attacked, me and another dude went with him and chased. The field eventually caught us and the gap then was only about 5 seconds and I gambled that the gap would close...Nope. I was a little fried at that key moment and *should* have tried to bridge right then...but couldn't, and the gap went back out to 20".

At this point with 10 laps to go it was just looking like a field sprint for 6th...things started getting a bit argy-bargy and people were taking more risks to get to the front. With 2 to go I had moved up to about 15th wheel...exactly where I wanted to be. Then all I know is that when we were flying through turn 3 the guy to my left got in trouble and going down...I just hoped I'd sneak through but he slid out right in front of me and I slammed into him. Luckily I landed on his bike (with him under it) so I wasn't hurt that bad but the race for me was over.

I did get up and ride the last 2 laps to finish the race...with rash down my left leg (ripping my new leg tattoo off!) and chain grease covering my entire left arm. Whadda ya gonna do? Later someone said a lapped rider caused the crash...I have no idea. Now, 9 hours later I pretty sore and stiff. Nothing a hand full of ibu and a few beers won't cure.

So I'm a bit bummed at the result but I am satisfied with how I felt and how I rode the race. I was as aggressive as I think I could have been considering how hard it was and I was positioned where I wanted to be at the end.

I'll do a post with some wattage numbers of both races when I get back to Columbia.

Ok...back to racing

2009-07-03T23:26:00.002-04:00

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).

Today I went out for an hour and did a few opener type efforts...30-45 seconds at 150%. Again incredibly good leg sensations...felt like I was just floating. Very nice. I took a huge 2.5hr nap this afternoon then hung out at the pool with the kids for a while just laying around in the shade.

I'm ready for tomorrows crit. 60% chance of rain...should be fun. No expectations...just want to ride hard and be aggressive.

some thoughts...

2009-07-01T18:50:00.006-04:00

Here's some random thoughts on the nats RR...

I saw some very "un masters-like" riding...a guy would accidentally get chopped a bit in a corner then he'd accelerate and try to throw an elbow at the dude or cut his wheel...crazy road rage type stuff. This happened 3 times...the last in the final 1k of the race.

Gordon Stihl had a horrendous crash on a super fast off camber turn where he followed a guy into a bad line...that guy lost it, took Gordon out and he went catapulting off the side of the road down an embankment and into the trees. It was so bad I was yelling at the next course marshal to get an ambulance. He's OK...just banged up and very lucky.

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.

Here's a pic someone sent Crusty...shows me (#1015) rolling in for 19th behind an ex-postal rider Clark Sheehan at top and Korioth in the middle.

TT: Ladd put in a great ride today getting 9th. Here's his START and FINISH on YouTube.

Masters Nats RR

2009-06-30T22:35:00.004-04:00

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.

For me I had a good start position and had decided to just roll along for the first few laps and try to stay in good position. The race was 50 miles...ten 5 mile loops. I really felt good the first half of the race...the climbs were "easy" to me and I could pretty much go where I wanted. Last year on the one grunt hill I climbed it in my small chainring but this year had no problem big ringing it. Again...I felt really, really good.

The course was very crit like with lots of hard off camber high speed corners...I was a bit tentative on some of the harder corners at first and was content to just close the gap but later in the race I decided to just bomb the corners with everyone else and hope my Vittoria's held. They were super good, sticky tires.

There was constant attacking so the pace was pretty high most of the race. Finally a group of about 9 got away. Lots of cat and mouse ensued then Jay and another dude got away. The only thing I did at this point was to mark last years winner, John Korioth (Lance's "college" buddy). So when he attacked I would follow.

The second to last lap was pretty brutal and it took just about all I had to stick with the now small field over the last climbs...I realized that I could go hard and burn some matches to stay near the front as there was a long descent to recover before the final 1k finishing climb.

On the last lap Jay was close to making contact with the break but on the run in to the finish most of the break took a wrong turn and just continued on another loop (the start/finish was off on a side road). It was a really bone head move...I guess some official was waving lapped riders off the course but it really is the responsibility of the rider to know when the finish is! So the result was Jay got 7th insted of 11th...for a while we thought he had gotten 2nd. That would have been pretty crazy.

My goal for the last lap was to stay on Korioth's wheel and that's just what I did. He attacked on the 2nd to last climb and I let him go but got his wheel back shortly after. On the last climb to the finish he gave me a great lead out and I got 19th. My legs were totally cramping at the end but I just powered through it...I wasn't about to slow down.

Overall I felt awesome, had the usual few bad moments but finished about as well as I could have hoped considering the dynamics of the race. I've totally happy with the result. My NP for the 2 hours was 277w or about 98% of my FTP! Ave speed was 25.1mph on a very hilly course.

Full results HERE

My training for this race was totally spot on...those 1' intervals were perfect and on nearly every climb I would say to myself "this is not as hard as training at the crit course" so I was really prepared physically. Mentally I was relaxed and confident. I knew I could ride with these guys and when it turned out to be easier than last year that was a big boost.

All for now...Nats Crit on Saturday and I'm gonna be super aggressive!

taper, taper, taper

2009-06-26T20:52:00.003-04:00

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

Thursday : Did 30' tempo on the erg at work.

Friday: Got up early and did my last structured "workout" 4x4' Vo2, then 4x1' at level 6 (got about 96TSS in 1:18). The legs didn't feel all that great this morning but I wasn't really trying to kill it, it was actually an easy workout to get through at the lower intensities...even though it was cool, it was muggy and I'm not exactly a morning person.

I did mount and ride my Vittoria's w/latex and man those suckers can fly (but they are a total bitch to put on...back in the day vittoria's were scary easy to get on a rim, not anymore)

Right now my CTL's at 85, TSB's +5 and I'm headed to Louisville tomorrow morning.

The art of the taper

2009-06-22T20:22:00.005-04:00

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 motorpace

2009-06-21T22:07:00.005-04:00

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.

Hooked up with my trusty driver, nutty and we headed down Bluff Rd at around 10:30. I planned 30' out and back. Going out we had a bit of a tailwind and were really motoring at around 34mph...I wanted to be above threshold and gave The Nut the green light to work me over. He delivered and can pretty much tell by now when I'm dying. Coming in I had him keep it at 25mph and I attacked the scooter a few times then struggled to get back on...that really finished me off. An awesome workout that isn't anything spectacular from a wattage standpoint but I'm always trashed afterwards...took a rare nap and chilled the rest of the day.

and that concludes my masters nats prep...

Hot Saturday

2009-06-20T14:14:00.002-04:00

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.

V-oh-two

2009-06-18T20:23:00.002-04:00

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.

L6 + TNWC= 90 CTL

2009-06-16T20:40:00.002-04:00

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!

80 mile RR x2 (Salisbury NC)

2009-06-14T16:42:00.012-04:00

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

we took turns following attacks. Then once LL worked his way up he launched and took a few people with him. This break stuck and he got 4th after pseudo-pro Rich Harper bridged solo up to them (Jay and I were just out of position to follow...would have been sweet). We then rode near the front covering the following attacks with Jay watching the 3 strongest guys and me trying to follow whoever else. I did piss off a Cerevellum D-Bag who kept yelling at me to pull through after I would follow his multiple attacks...not gonna happen dude (I did try to be nice and explain the situation...then when that didn't work I just told him to F-off!).

Jay ended up getting away with Harkey and I just rode the field into the finish. It was a hot day and I was feeling pretty crampy near the end despite drinking about 4 bottles. I finished 11th 35+. LL 4th, Jay 5th.

Sun: This was the Pro 1,2,3 race. It was pretty stacked with Time dev team showing up and some other near "pro's". The field was huge...maybe 80 or more. We were all pretty tired and over breakfast there was lots of talk of "survival" and "sitting in" and "you (meaning the other two) need to get in the early break"...but once the race started Jay was off the front of course in a break of 8. He stayed away for about an hour and it would have definitely stuck if the Time guys didn't go to the front and peg it at about 28. We were absolutely flying, strung out...for a long, long time to catch them.

Once it all came together we just surfed the field and near the end a few guys got away then Jay and LL took turns attacking with each of them off solo for a while but nothing stuck. Coming into the sprint Jay said he'd try to lead me out so I was glued to his wheel and coming up to the last k we picked up LL and I yelled to Jay that we were all lined up so he nailed it from out over 1k and did some amazing riding to get us up near the front, bumping and dodging along the way. Not exactly a clean sprint but as is with most of these we were sooo close to having it open up for us. We lost LL in the argy-bargy and superman Jay ended up with 10th, me 16th, LL 22nd.

I felt really strong Sunday and not really that tired...I felt great on the little climbs and could pretty much ride where ever I wanted position wise. In retrospect I probably should have tried to be more active/aggressive near the end but I'm happy with how it turned out. Even though it was faster today (25.9 mph ave or faster than our tnwc...for 3 hours) I worked harder on Saturday doing team stuff.

<---The PMC chart is up to date...7 more hard days of training until Nats taper time. YooHoo!

R&R

2009-06-11T19:16:00.001-04:00

Rest day....Ahhhhhh.

Joy

tnwc

2009-06-09T22:49:00.003-04:00

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.

I'll give you five sheckels.

2009-06-08T22:24:00.003-04:00

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.

I've been thinking a lot about prep for nats...getting my shit straight. Physically I'm getting there but last year I raced on a bike that was not in great shape mechanically (surprise!) and I had issues so I'm getting things dialed NOW--new cables, housing, chain, cleats. New tires (Open Corsa Evo Cx's) will go on a few days prior to the race with a final go over. Here's my updated training plan and the "done" entries are what I actually did: Plan

Da Beach

2009-06-07T19:33:00.004-04:00

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.

rest

2009-06-04T23:36:00.002-04:00

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.

10x1'

2009-06-03T19:45:00.002-04:00

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.

Sufferfest

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Rock Hill RR

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TNWC 3/16

Forest Acres Crit

B-R Road Race

*sniff*

Race no. 3 Donaldson center

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Race no.1

Come TT with me

No AM

69˚

Solid

real winter

an old lesson

brrr

On the Road

Putting in the hours

and another

spoked

Start of FTP

Cree-ville

warm/windy

back at it

not 100%

another ride

lots of kJ

exercise

Sunday

a preview

SST

bee-u-tiful

Trainer time

OSB

Darkness

get your head in the game time

sorta ride

1st indoor ride

142x2

Training, TT and LED's

i rode my bike in orlando F.L.A.

1x70'

Saturday

1x60'

the usual

Wkend update

Last TNWC of 2009

zippage

fo sale

another TNWC

dirt

TNWC

Saturday

TNWC

400

US Pro

State RR

E=mc2

TNWC 8/25

autopilot

burning calories

yet another TNWC

Last NE ride

TNWC

fini

Weekend

sniff