lots of kJ

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

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

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

7up

SST

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

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

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

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

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

Crusty's having his yearly halloween party.

Saturday night

2819 Heyward

8:00pm

be there for drunken debauchery

sorta ride

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

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

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

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.

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...