The Training Effect

Ready for Church Creek. Question Mark.

2011-08-19T16:58:00.000-04:00

These two are ready to go. Cleaned up, polished, clean cassette.
Rear: High pressure tubular- dimpled of course; I hear that dimples matter on the outside of the tire. Max psi is 10 bars.
Front: 700x20 slick, max pressure is 12 bars- but I think the HED3 is not supposed to have that much pressure. I usually do 145-160 psi in both.
Cassette is the 11-23 which goes with the 55 chain ring- definitely not needed for church creek- but I am not switching now.
I learned a few lessons last year we'll see if I can apply them.

Food for thought

2011-04-25T16:45:00.001-04:00

More tempting foods.

Fish, we all know about it. This is Talapia with herbs. Easy to prepare, it was very good. Accompanied by some...

delicious organic zuccini. Very little added to these, just have a great flavor by themselves (once my taste-buds changed). And these were really good too:

Mushrooms, not sure how these were made, but they really brought good flavors to the fish and the zuccini.

I was desperate for a snack; the lady at the cash register was laughing at me (she was from a cultural background different from my own) for taking a picture of my snack, she was almost cheering me on. Did she know I was a freakshow with an eating disorder? Probably not.

Skipped the yokes.

In real training news; I got in some sustained high heart-rate training this past weekend! This was the first stank-nasty day of the year; 100% humidity on Sunday. I think Ride Sally Ride will be the first race that I can be ready for. Seriously, I mean it :-)

Been some (food) changes 'round here: 5 pics

2011-04-21T15:49:00.001-04:00

Lighter is always easier. Waist size is directly correlated with risks for cardiovascular heart disease. You can never be too thin or rich.
The theme for this blog for 2011 was going to be "Taking a year off." The reason for that idea was that I now work more than 60 hour weeks (mornings, nights, weekends). The stress is real and the lack of control that I have over my schedule is, well, very frustrating.
Whatever the challenges may be, I do, in fact, have a coping mechanism.
First of all, this is what the office life offers:

That is cake plus candy. And there are also some delicious goodies in that foil package (i'm only guessing, I didn't go near it). This is what we all face in office life- sedentary emotional overeaters who want to share their misery with the world via extra fat calories.

So what I decided to do, in all of my brilliance, is to find a way to ride (riding to work with heavy heavy bag, at least 5 hours per week) and eat that promotes fitness. Let's discuss eating. Here is a new lunch (pardon the cashews, they are banned for now).

This is an expensive option from Whole Foods salad bar, I think it was more than $10. How heavy is broccoli anyways? The foundation of my new "stress-coping-control-response" is breakfast. Here is a photo from this morning, which has been the same since April 10th.

Coffee with no dairy or sugar, egg whites with Chervil (?) and ground up garlic sea salt and one plain piece of whole-grain toast. Here is a typical lunch (actual photo from my lunch... is this weird?).

What you see here is boat-load of veggies (celery sticks, cherry tomatoes, carrots- all eaten first) over a bed of healthy tuna (add olive oil, capers, fresh lemon juice, capers, and other herbs). And of course I do not eat any of this sh*t, at all:

Could you really do a whole blog entry based on pictures of things you eat and things you don't eat?
I just did.

Day 6 & 7: Monster mountain climb, coffee with a Pro, pics, surreal experiences.

2011-01-27T07:39:00.003-05:00

Check it out, some pro athletes are total d- bags. But this blog entry documents how one Kelly Pro that I met out of the blue was very personable and another that I have known for awhile is a hell of a guy.
Day 6 was a total rest day; it ended with many beers by a gas-light "firepit."

It was the perfect way to prepare for a monster Saturday ride. I got to chill with some good people not related to the cycling world.
Day 7 was planned as a big group ride up into the hills, going over the 1100 foot mountain pass into Lake Casitas and beyond. When I got to the parking lot I thought we were meeting at...
I saw this guy:

and I was confused because I knew the kit and thought he was somebody else and neither of us knew where exactly where everyone else was. His name is Jesse, he has been winning several different pro races in the last few years. He was cool and agreed to be on my blog (thanks, bro) we had both escaped the east coast for some fun in the sun. Onto the ride: the Group was approaching: look closely on the left of the pic

The ride started cool as we went along the breakers, super surreal.

I think each photo is click-able for a larger version. We went along the beach area and then into the foothill area.

We went through the cool beach town called... of course Summerland. I took this shot doing a dangerous maneuver on the bike to get the group behind me, it kinda worked.

Some pro riders in this shot.

Then I broke off with this guy (seen below) and went all the way back to town for coffee.

You can see us in the reflection (photo left), I am not a good photographer.
Tom and I were discussing life and all of its wonderful intricacies and tackling some tough global policy issues related to everyone. It was a super-intense conversation. In this photo he explains how people look different when you block out their surroundings.

Then we saw some real dogs.

Now on to the real monster part of the ride. I broke off solo after some interesting directions from Tom.
I was a beast and did the famous Gibraltar climb. I was out for so long and got to over 4000 feet, that I got really dehydrated. I was about to get desperate. I was ALMOST about to ask any stranger that I saw (and there were just about one per half hour up there) for any spare water- but you never know what those hippies are really drinking. The elevation profile:

I was unzipped, mouth was cracking, semi-delirious. Still taking odd shadow photos of myself.
Then I got to the other side of the 4000 moutnain ridge with spectacular views:

After making it back down San Marcos pass, going very quickly, 50 mph ish. I hit the Subway on the north side of town. I then spent about an hour in the hot tub and pool.
Totals for Day 7: about 75 miles, about 5.5 hours. Suntan.
Final Day 8 post finally coming later.

I miss you Tom! Best of luck this year, see you in July.

Day 5

2011-01-24T11:01:00.001-05:00

My body was getting locked up, like the tin man with no oil, the running mornings felt awful. So first thing on Day 5 was a 2 mile run on the coast. This was just to get loose so I could spend some quality time stretching. I stretched everything I could think of for more than 30 minutes. It worked, felt good.

I was able to get on the bike at 1 pm and I was feeling rested and ready to go. It was about 72 degrees. I did the route for the longer Saturday ride around here. It includes an 1100 ft climb, about 5.3 miles for about 32 minutes of uphill. Past Lake Casitas.
Over 4 hours, more than 65 miles. Stopped at Subway in the middle.

Training Camp: Days 2-4

2011-01-21T19:45:00.000-05:00

So, day 1 was the ride in the ride I blogged earlier. I will keep this post short.

Day 2: early morning: 6 mile run along beach. nothing further. Huge mexican food dinner spinach enchiladas.

Day 3:early morning 4.5 mile run along beach; 35 mile ride with some efforts in there. Huge mexican food dinner, chicken burrito especial.

Day 4: rest . some beers, skipped dinner, eating disorder?
Weight loss is progressing well. The picture below is part of the run route.

Training camp in Cali; pictures included, they tell the story so far.

2011-01-16T17:55:00.000-05:00

Had the bike packed well. The TSA ALWAYS messes with it. Airline fees are out of control. 150 extra each way?! They tried to add the $35 second bag fee too.

Woke up to beautiful weather. Actually got up at 5am and did work until 8:20am, then it was group ride time.

Various groups met elsewhere and then a grand central meeting on the beach.

Central California has a lot of riders. Big group. Today was "Sunday Worlds" a shorter faster group ride.

Some famous bad asses too.

The group ride was "spirited" I guess, I didn't know the route and the hills so it was a challenge for me. Those accelerations around tight corners and up hill are tough to manage. I am fairly fit from cross-training (not cyclocross, I mean running and crap), but I was still working hard.
I added some miles to get over 60 for the day, and a tanline. Weather in the 70s. This week should be full of training and fitness (when I am not doing real work which is the reason I'm here. This is truly a work trip where I brought my bike; this is a close as I get to "training camp" ugg).

Hello trainer my old friend, I've come to sweat on you again...

2010-12-08T09:35:00.001-05:00

...the sounds of silence. More like the whirring, buzzing, humming of an indoor fluid trainer and fan. This was my Sunday, following a very enjoyable and spirited Saturday.

Saturday kicked off the 2011 season with a fantastic team ride. It may be the closest we get to a training camp this year. I got in almost 70 miles and felt good. I am starting to think that I am more fit now than I was during the race season. Could it be that I need to adjust my in-season training to include some cross-training or gym time? I think so.

Last off-season was an excellent POWER building experience. I saw some awesome numbers. However, The body weight went up due to a lack of planning. Additionally, the training plan needed to be tweaked to match my strengths and weaknesses. Specifically for muscles, my hip adductor complex is WEAK. My hip flexors are also WEAK. Those two areas are being moved to the begining of the gym routines; hit them while you're fresh.

Part 1. The "Half Full Tri" Bike Split: Heart rate and elevation data. The dehydration curve.

2010-10-05T09:10:00.006-04:00

Howard County, Maryland is not a flat place. A 56 mile time trial (ok, it was part of a tri) through the area was hilly. Posted here is the heart rate and elevation profile. Garmin data indicate about 4000 ft of up-down, up-down, up-down. (click on the graph, it is massive)

The temps were cool enough, however if you examine the heart rate you will see a general decline in heart rate over the 2 hour and 41 minute effort. This is a mistake on my part for several reasons.

Better hydration the days before was needed.
Better hydration during the effort was also needed.
A negative split, or at least a steady effort, is what I wanted.

Lessons have been learned.

Finding Motivation (and keeping it)

2010-09-17T10:54:00.001-04:00

How was your season? Is it over? Mine was "ok" after stopping training middle of 2009, I have been training for about 10 months now. My race season is over and I feel good about it.
How did your season go? I did a good job of balancing life and training/racing. I never really felt screwed or trapped either way, although real life demands are always surprising. I finally got over my initial WATTAGE infatuation and returned to the basics: self-talk and breathing. I got the opportunity to re-learn the art of time trialing. It really is challenging for me to have the right effort at the right time for an hour.
So in the middle of September what are the important goals?

Maintain continuity of training.
Continue weight loss.
Cross train.
Get back to the gym for the "transition phase."
Monitor injuries: I have been wrestling with Achilles Tendonitis, it gets inflamed quite easily.

What are some good ways to stay motivated?

KEEP IT FUN, KEEP IT NEW! Sign up for running events, or multi-sport events (mine are: The Nation's Triathlon, Savage Man Tri, Army-10 Miler, Half-Full Tri). OR find a fellow blogger who is similar in talent to you and swear that you will beat him or her in the next multisport event (Half-Full Clydesdale? MINE!)
ACCOUNTABILITY: Keep talking to your buddies about training and racing. (check out my team's blog)
VISUALIZE: Listen, we all lie to ourselves constantly. The trick is to tell yourself the best lies. One way to absolutely trick your mind and your body is to use your imagination. Pick an event from next season and decide how awesome you will be. Imagine that until part of you thinks it has actually already happened.
GOALS: Set the date and time for your next off-season power test. With races out of the way you can spend the time and effort to do this.

New aero helmet?

2010-08-04T10:35:00.000-04:00

Apparently, at a recent Brazilian fashion show, they decided to get down the runway with the least amount of drag.

Non-race report ToWC. People and interactions from my angle.

2010-06-21T08:22:00.000-04:00

I met some people this weekend that I really enjoyed meeting. I also got to say hello to people I don't get to see very often. I found the general mood of folks this weekend was great, no whiney attitudes. I think Joe really sets the tone for such an awesome weekend, well done!

I introduced myself to Brigham L., officially; not because he had an awesome weekend, but because I see him everywhere and we don't really acknowledge each other- but I know people that know him and he is a good guy, so why not? I was right, good guy. I also said hi to everyone's favorite Lance L. I got to know my own new teammate really well. Right after my tt was over, I met a young looking cat4 who told me very plainly before his TT that he "is very good at time trialing" as if he had to justify his super-sweet equipment. I was chatting him up because he had the same Garmin I had, he looked pretty serious. I had my sunglasses off, kept a smile and eye-contact, I try to be nice. It worked, within a minute of talking to him, he could see that I was not being competitive with him, just friendly. Another friendly interaction (this is my experience, he could have thought I was dick, I don't know).

Hotel sharing and the Olive Garden. I had a blast at dinner with my teammates and guys from other teams. That's how we roll at Bike Dizzle, non-exclusive, inclusive nice guys (hi Judd). I shared a room with Frank and Sunny, it worked out really well (except for the: let's make a 20 minute out-of-the-way trip for a latte when SOME PEOPLE have an early start time on the TT because they hate heat and hills; yes, it was a latte).

This weekend had everything about bike racing that I love (photos pending).

Shimano's Hundred Dollar Chain

2010-06-18T09:04:00.000-04:00

As you may know "WTF" stands for "why the face?" The face I am making right now is one of skepticism and wonder.
Shimano makes a chain where the retail price is $120. Buying a chain like that would be a waste for me. If I demonstrated an entire season of good bike maintenance, then maybe. I have a hard time doing justice to my regular Dura Ace chain.

Officially, "The Shimano Dura Ace Yumeya" and here is the listing from www.Excelsports.com

Yumeya stands for 'dream shop' in Japanese. Meaning a place where the best Shimano components receive the ultimate upgrades to make the best even better.
The 7900 Yumeya is the most advanced chain Shimano produces. Asymmetrical profiled outer links are connected with Titanium-nitride coated inner links for added durability. Almost 20% more stretch resistant. Best chain Shimano makes for 10 speed drivetrains.
Features: Increased oil retention, Hollow pins, Asymmetrical outer links, 261 gams actual weight

Church Creek #1: the flat 40k analysis.

2010-06-07T09:59:00.001-04:00

Let's get right to it. My overall reaction to my performance: "pretty good." Here is the scenario:
Really hot, about upper 80's and humid like arm pits when I started at 11am-ish. At the registration table, "Hey, is there, like, uhh, water at the start?" "Yes, definitely." When I overheard this I thought I'd be fine. I got to the start house, where the water was NOT located, with about 90s before my start with an empty water bottle. My bad. Let's get to the analysis via quarters:
1st Quarter: about 15 minutes, about 6.2 miles: AVG HR: 165, AVG W:297
2nd Quarter: about 15 minutes, about 6.1 miles: AVG HR: 164, AVG W 275
3rd Quarter: about 14.5 minutes, about 6.2 miles: AVG HR 168, AVG W 287
4th Quarter: about 13:18 time, about 6.3 miles: AVG HR 173, AVG W 310

Things I did well that day:

showed up rested and fit, relatively.
had all equipment perfect (tires, computer, etc)
had fairly steady pacing, did not blow up!
warmed up well; had really good self-talk (yes, I talk to myself, a lot).
crossed the line with pretty high HR, going almost 30 mph

Learning moments from the day:

Water, water, water: should have left plenty of time to refuel prior to start.
I seemed to have forgotten what efforts of "pretty hard" and "all out" feel like when its time to get my 40k crackin'.
Q2: I held back too much, should have been more "pretty hard" effort
Q3: I also held back too much, should have been more like Q4, "all out."
It only takes a few minutes of loss of focus to screw the day.
maybe negative split was too huge (Q2 too slow).

I brought my average speed up a lot (from 24.9 to 25.7) on the final straightaway, I needed more time. This is where Q2 and Q3 should not have been as low in effort.

There is also a specific Church Creek technique that I forgot to use also that lets you use the wind for smarter pacing. I will be going back in August to shave off 1:14 to beat my best ever.
2010: 58:07....... 25.7 mph (speed from my data)
2008: 58:32....... 25.4 mph
2007: 56:53...... 26.2 mph (?)
2006:
2005: 57:55 ......25.7mph (won the 4s)

I feel good about my last post. Time trialing mojo.

2010-06-04T10:47:00.001-04:00

Last post was good. This one is good too. I gave an inspirational movie last time. Like this one. Watch carefully, at 7 seconds into the vid, here it comes.... for your time trialing mojo:

I also gave a link to the next big thing in TT bikes; like this one (new Trek TT).
I gave a real readout from my training files; here is another one from Thursday's pacing efforts.

So, rock on.

Church Creek TT practice: negative split, how fast can I go, who is faster, X-1 launch from a B2

2010-06-04T08:56:00.004-04:00

Church Creek is tomorrow and I am a good mix of anxious and excited. It has been several years since I have done well there. I have been using a Hed3 front clincher, zipp disc rear tubular, and an aero helmet (Rudy, now an Advantage2). I have been using shoe covers. I have had the same TT frame, fork, bars since 2006. So there is no equipment for me to upgrade, really (2011 Felt DA, what?!)
I went out yesterday after a rest day to practice some TT efforts. I did an 8 mile negative split interval (laps 7 and 8 at the bottom), and a 3 mile field test (lap 10). I practice because there has a been slowing trend in the last 3 years.
2008- 58:32 25.4 mph
2007 56:53, 26.2 mph (?)
2006
2005 57:55 25.7mph (won the 4s)
I have been looking at the start roster trying to figure all the people who will beat me, its hard to predict.
I want to have a negative split (second half faster than first half), I hope it feels like the video below.
I did go back to an old TT trick: the high pressure, 700x20 front tire clincher. For me, it makes a ton of difference- it says Supersonic on it... that has to be good, right?

NAsa movie with an X-1 launch from a B-2.

The Mt. Weather Ride on 3 bottles and 3 bars. Ride data.

2010-05-30T14:27:00.003-04:00

We covered the, apparently, well-known 55 mile ride in about 3.5 hours.
I do not go uphill very well. This fact was overwhelmingly obvious when we hit the base of the main climb about 23 miles into the ride.

Love My Garmin Edge: In the morning I get to the parking lot and Ian's Garmin Edge 705 has the route stored in it as a GPX file under "Saved Courses". We "beamed" the course to my Garmin and Todd's Garmin in about 2 minutes each. That was the first time I had wirelessly shared data between head units.

Quote of the day:
Steve: We know that some of you cannot climb, so the rest of us will wait at the top.
Me: Steve, how will I know when I have reached "the top"?
Steve: It is where we will all be waiting for you.

Time:	03:13:21
Distance:	54.57 mi
Elevation Gain:	4,642 ft

Back to Greenbelt after many years; racing without computers

2010-05-27T10:39:00.002-04:00

I started racing for UMD a long time ago. Greenbelt park was "ours." I first saw Eric Fetterman and Neal Bahmba crush the Greenbelt hill and it was the first time I had ever seen an absolute power fest on road bikes; I was impressionable.
I was a Greenbelt Wednesday junkie for a while. One summer I even won the B series and got my very first pair of carbon soled road shoes (Nike Poggio 2). In the years to follow (around 2006), an act of God (or nature) and school/work issues had me move (back) to Montgomery County.
Last night I returned to race the A race at Greenbelt after 1 hour in my car.
I sent my Garmin Edge 705 to Garmin on Tuesday for repairs- it was frozen, they received it Wednesday and I am waiting to hear the prognosis- so no computer for me (I did wear my polar watch with HR strap for some data afterward; avg HR 158, pretty high for me).
The bathroom at Greenbelt still sames the same. Being back there was like going back through your elementary school as an adult... just different smells. I was glad to be back there (the park, not the bathroom) and I felt GOOD on the bike. Racing with no data except my breathing was very freeing. Being back on the Greenbelt hill was awesome. I am happy that the race is still going on and well run (bagels, nutella, water, hell yeah).

My car is starting to get that summer race season funk-stank.

It's Tuesday and I am still tired (I tri'd in Columbia, dropped in Baltimore)

2010-05-25T10:26:00.000-04:00

I used to be better at riding my bike than I am now. We were looking at 40K time trials coming up and a teammate wanted to borrow some wheels. He said he was trying to have a good time on that course (Ch. Cr. June). I suggested he get some tires that I used to use (hi presure, light, thin, clinchers, 700x20). Then he told me that I once got a 56 on the course! I haven't verified that because I don't need to and I don't really care because the damage is done.
I was never THAT good, and now I am struggling to get back to where I was. Uggg. I guess I'm feeling whiney and pity-party-ish. Oh well. This brings me to the purpose of today's post: major snappage of the elastic and droppage.
Sunday 7:29am tried to swim a mile, had a wierd breathing panic thing, took me a 1/2 hour. 5 minutes slower than 2006
7:59am hopped on the TT bike in the windy warm rain on a hilly course and tried to rock out a true 40k, horrible pacing on my part. Several minutes slower than 2006
then ran a hilly-as-poo six miles (oddly, faster than 2006).
10:15a, got in the car, drove to Patterson Park, arrived and kitted up at the registration table, 10:55a.
Bike Jam Cat 3 Race, 11:30a. I was doing ok with my positioning, nailing it out of the chicane, coasting down the hill. Was caught behind a crash halfway through (on the uphill near the line), and simply and absolutely had nothing to offer. I chased for a lap or two, then waited to get scooped up again, then the motorcycle official pulled me out.
Got pulled for two reasons: 1-it was a no lapped/dropped race, 2-registration folks put me in the 35+ 3 race.

What do they call it when the Redskins screw up 2-5 seasons in a row, fire everyone, hire some questionable people, then try it again? Oh yes, a rebuilding year.

Holy Haines Point Bus Routes...

2010-05-20T19:04:00.000-04:00

What on earth was going on today? If you were at Haines Point then you saw buses going every which way including jamming on the brakes to turn left from the right side of the road- with the whole peloton behind it.
I got pinched so bad I had to u-turn to go back and wait for everyone to come back by.

I had the TT bike out today with the super geeky sleeveless jersey. Got some real sun. I have a hilly 40k on Sunday with the new Zipp disc- I THINK I can get in right at 1 hour.

Definitely the nicest weekday of 2010.

Progress: chart since Jan 1, with Tanita BC-1000

2010-05-13T10:44:00.001-04:00

If you read that correctly, you'll see that the line for "weight goal" (picked by the software) is about 22 pounds away. So fat to go; oops so far to go.

Today was a new low.

In case you were wondering: April, body weight, new bike,

2010-05-01T09:40:00.000-04:00

I had a rough start to the season. Thank goodness we have many, many races across as many seasons as our bodies and lives will endure. I will not be whining here today.
I have dedicated part of this season to getting lighter. This is going well, for the Fort Ritchie criterium 2010, I have a goal of weighing 13 pounds less than I did on the morning of Vint Hill and Richmond. I am so close already.

I have gotten really good at losing weight while training and increasing power. I would like to share some of the fundamentals that must be considered.

Fewer calories, relatively, is stressful on the body.
The additional stress noted above requires more SLEEP.
Your mood will go ape-sh*t if you begin making serious changes and don't get enough rest. Consider a mood supplement.
Chili's restaurant has a salmon entree that is fantastic "guiltless", just have some iced tea and go easy on the chips and salsa.
Power: as you get lighter and stronger, you'll be hitting your goal wattages more easily, therefore, you MUST return to heart rate and RPE (rate of perceived exertion) to keep your intensity up.
Rely on the following foods for protein: fish, fish, fish, greek yogurt, eggs, egg beaters, regular yogurt, chicken, lean meats, protein powders
You will have to consider glycogen. All things glycogen involve eating for recovery: plain pasta, veggies, oatmeal, all the grains like rice and rice-type foods, good breads. Frequent feedings!

In other news, the new GT frame is hott but it still is not fit right for me; you'll see several of us on the new frames this year. I ordered a new TT wheel, more on that later. I keep raising my FTP as my races and workouts indicate (Intensity factors above 1.05 and 20m and 60m outputs are pretty high). After Tysons, which was my worst day on the bike ever (2 laps??), I raised my FTP again, my CTL has crept up into the 70s since then. Nice.
By the way, I shouldn't say this here, BUT, I did the Lake Anna Olympic Tri. I am doing the famous Columbia Tri in May, sorry Bike Jam :-( and The Nation's Tri in September, and the Army 10-miler in October, the Turkey Chase on Thanksgiving morning.

4reps x 10min, every 13 minutes; threshold

2010-04-01T08:33:00.001-04:00

I used 30second smoothing on this graph. Yellow line at 300W for reference.

After doing 24 reps the day before, today was threshold day. This was outside in awesome weather. I had to do these on the TT bike because I currently don't have a road bike- its being built as we speak. The cranks on both bikes are the same length now so I hope that it doesn't make a difference; I stayed out of the aero position.

I have to admit this was going to be 2x20, but at the first 7 minute mark, I felt like crap. The TT bike has only 1 water bottle cage. For me, it is now time to start worrying about water when training or racing (I sweat a lot). I'm starting to see how my off-season is helping me NOW.

Training Specificity: 2 weeks out.

2010-03-30T20:05:00.001-04:00

I decided that with no racing this weekend I could think more about Tysons. What do my legs think Tysons is?? They think it is about 60 seconds of steady power up a hill, then about 30 seconds of holding some speed, then about another 1:20 of coasting.

In all of my brilliant wisdom, I created a workout to simulate the Tyson's race. The chart above is AN OVERLAY COMPARISON of the heart rates during my workout today (PINK LINE) and Tyson's 2009 (BLUE LINE). (This software couldn't do power in this feature).

What you see is about 24 reps to replicate each lap. Still couldn't get my heart rate up- I ALWAYS struggle to jack the HR when training/riding alone.

I got the timing of each effort pretty close; if I had a coach he or she would be proud.

I brilf'd it. Does 2 reps count as "intervals"?

2010-03-23T18:09:00.000-04:00

This is my first day back to normal training. Last week sucked.
Mon-Fri TSS scores went: 92, 119, 128, 140, 51.
Race 1 was 88, race 2 was 62.
Sunday was a cruise ride (1:40) TSS 73.

This, above, was a 31 minute TSS of 28.

I need to rest up, still, need to feel good again.

Vint Hill Recapitulated: 3/4 power and some 1/2/3 power

2010-03-22T12:10:00.002-04:00

Yellow power line is at 300W for reference.
I posted before, here and here that I was struggling coming off of being sick. For the sake of overall fitness, I did the OPPOSITE of a taper. I rode each of the five days between being sick and Vint Hill. The weather was making me a little bit manic. If anyone remembers that I pulled about a whole lap, with Ian, with about 1 to 3 to go in the 3/4 race... I say so what. My teammate said it helped to keep things strung out so he could wrestle for 6th.

Here is why I am such a bitch: I KNEW that I was tired and 5 days since being sick. But I still FELT BAD for not being stronger

Compared to starting the 1/2/3 at Richmond... I felt about 70% of that starting the 3/4 at Vint Hill.
I'll be back. We'll be back.

1/2/3 race; I used less smoothing on this graph. After 30 minutes I realized my teammate Bruno was in the break, I was in pain, I wasn't doing anything, and tree pollen or whatever sucks. yellow line at 300W for reference again.

7 days off/sick, 5 days until race #1: What to do? Performance Mg Chart included.

2010-03-18T09:16:00.001-04:00

You can see the fall off in the pink line that shows I did nothing for 7 days. I had originally posted that it was 4 days off. I thought I would get out and ride last Friday, but I kept feeling like total dog-crap. Vint Hill is coming up, 1st race of the year, and I was able to ride again on Monday, race is Saturday. So what the hell should training look like when you took 7 days off- before which one was feeling like a new rider, feeling like maybe his off-season was really going to prove useful?
I decided to ride everyday and slowly increase the training stress. The graph makes it look dramatic, remember the average was low, so each day I ride it jumps up.
Day 1, Monday, 3/15: 94 minutes, TSS 92.7, IF .766
Day 2, Tuesday, 3/16: 94 minutes, TSS 119.4, IF .87
Day 3, Wednes., 3/17: 82 minutes, TSS 128, IF .96

Today, I will ride a bit. Should be TSS around 100, but 2 hours (I hope). that is an easy ride. I keep an eye on the total kJ when I need to ride like that.

Day 3 was a little more than planned. I felt the need to do a 30sec rep because Bruno and I were talking about them; then Robb and I started a 3 person Wednesday goon ride with a guy I didn't know- but he was crushinG it.

When the cartoon characters throw the double hand gestures...

2010-03-15T09:57:00.003-04:00

I love it.

as seen here: http://www.youtube.com/watch?v=Z9j6f5eTkFU

and elsewhere. Keep it up G!

No blogs, no riding. Got myself sick, 4 days rest.

2010-03-12T09:25:00.003-05:00

You may be asking yourself "Where is that one blog where the guy puts up his power profiles but won't discuss real FTP numbers?"

The answer is that I have been trying to rest. My Performance Manager Chart in WKO+ showed me that my Training Stress Balance was getting shoved into negative digits since before the two races at Richmond International (is it really international?) Raceway.

Sure enough. Got sick by:

hitting the wine fest the next day (poor recovery)
crushing it even harder 48 hours later on Monday
crushing it even harder still at the holy heck Haines Point Madness on Thursday
waiting 2 days, then going on an epic rolling 4 hour ride with stellar new teammate Bruno

I fought the sickness by:

Nyquil to sleep and/or nap soundly
Tons of Gatorade/water with Emergen-C (tangerine) in it
Lots of yogurt to boost GI immunoeficiency
No training at all
Humidifier at around 45% to help the breathing

Lesson learned. If I get around to it, I'll out up the PMC to show how it predicted this whole bullshizz.

What the holy heck Haines Point Thursday madness

2010-03-04T16:21:00.002-05:00

Let's just say that if you were there, then you KNOW what I am talking about!

Haines Point was beautiful today. Plenty of folks showed up, ready to rock with the super duper headwind.

All I remember is Chuck Hutch and (I think) Brian Butts made a break with 2-3 others...

it gets a little hazy after that. I think the rest of us poor suckers were chasing, but not really.

It was a great day for hard work. I had 45 minutes under me before things got hot. I made one move on the second to last lap, with a tailwind, it was short lived but glorious (for me). Otherwise, just drilling it around the whole course. That was tough!

Technically it is spring? Gettin' outside

2010-03-02T12:30:00.003-05:00

So its springtime in MABRA land.

The rush to register is on....

Equipment is being upgraded...

We might all actually get outside

I went to HP yesterday! my chronic training load continues February's steady rise

Richmond 2010 1/2/3 and 3/4: Summary, links, graphs.

2010-03-01T07:47:00.003-05:00

I went down to Richmond with the intention of doing 2.5 hours of work. 90 minutes in the 1/2/3 and then right away 60 minutes in the 3/4. it ended up being 2 hours of work, total, because they shortened both races.
In what ways was was the 1/2/3 easier? No sketchy folks, no crashes, but really the consistent power always seems to make my legs happier than a really mixed effort (coast, surge, coast, surge, blah blah blah) like in the 3/4 races.

The yellow line is, again, at 300W as a reference point. Any increase in the HR was either me going with a move or just a steady predictable surge in the race intensity. It was a superfun workout and race. The track is cool and the 1/2/3 field is just a great place to race, it seemed like people were going pretty hard; I saw some attacks that were quite furious.
Link to the ONLINE GARMIN DATA: http://connect.garmin.com/activity/25807032

The 3/4 race:

since getting a mention here I realized I didn't mention that my teammate got a stellar 5th in the 3/4! good job TB
I had time to refill my water bottles. Then line up again, I was shivering at the start. Looking around the 3/4 field after a 1/2/3 race is quite revealing; people look different. In the race, there was all kinds of sketchyness going on, I used my brakes frequently. I thought there might have been times where I could have done some efforts, but the 1/2/3 race left me with just more steady effort. Generally, I just rode safe and surfed the pack.
Of course you see lower heart rate and power (line at 300W) through the entire second race. I did not have the ability to do much more than what you see here, I felt it in my quads.
http://connect.garmin.com/splits/25807024

I was hoping the weekend would launch my Training Stress Score/TSS into outer space, but no. The shortness of the races kept them low: 131.6, and 52.2. The Intensity Factor was good for the 1/2/3 race at 1.025. This may indicate that I need to re-assess my FTP. I never did a fresh test of power at the end of January. I need to revisit the rules on Intensty Factor... Robb? Mike? any input?

Is anyone talkin' trash yet?

2010-02-25T15:04:00.000-05:00

I was thinking about the 2010 season and reflecting a bit on past years. A few things occured to me. I have spent years worth of warm weather weekends training or racing and/or being outside. I did my first triathlon and road race in the first half of 2001. Sheesh! In my adult life I don't actually know any different.

What I do know is that I have several alternate hobbies/interests that would take the place of endurance sports. For instance sportbike racing. I have a 900cc crotch rocket that has put me in the Intermediate Class of the Northeast Sportbike Association at a local race track (Summit Point, WV). Another is powerlifting. My body responds well to whole "massive" training regime, it can be fun to get a little crazy. Another would be lacrosse. I played for a hell of a long time and would easily be doing summer leagues. In fact, I coached it before and I would probably have my own high school team at this point. Another alternate hobby is guns. I would probably do competitive shooting, seriously. Those guys get so geeked about about their expensive equipment (sound familiar?) it's ridiculous. A final alternate hobby would be carpentry. I am not talking about just framing a wall, but real craftsman type stuff. I would have a side business and probably work with reclaimed/recycled/reused wood to do beautiful projects.

However, not even the most tempting alternates have pulled me away from racing bikes. I have tried to document my off-season efforts. Actual exercise routines, reps, numbers, etc. I posted how my FTP went up 21 Watts just by riding up Skyline Drive.

At this point in the early season we can have hearts filled with dread or the promise of great races and results. I have been at both extremes and now I am monitoring where my heart is for the 2010 season.

I have good friends with whom I keep accountable. I know that I am excited for each of my teammates to get a win and for all of us to race cohesively. But I am a competitive bastard.
I had too unique of an off-season to be truly confident. I am worried about being too heavy and what the gym routines will do to my performance. I am NOT talking trash yet. I have to wait and see how Richmond-Nature's Path 1/2/3 feels and how Tyson's 3 feels.

So how about you? Are you dreading it? Telling yourself that you will "race into shape" (HAHAHA). Or are you feeling that edge. Are you fully aware that you have already earned a great season because you have been disciplined since last August (like Steven Wahl's 2009 off-season). Are you ready to start talkin' trash?

Finally got outside! 2x! Online Ride Player link + Power profile. 17,000 Watts?

2010-02-25T07:55:00.000-05:00

Here is Power data and altitude data. The yellow line is at 300W.

But here is a cool Garmin feature! You can see the route and all data at Connect.Garmin.com
Here, connect.garmin.com, it shows a 17000 spike in wattage. I have no idea why, I cannot find that spike in WKO+.

It was a cool day. Saw some very cool stuff and got to ride with teammates that I don't get to see that often. we did about 70 miles. It was my second ride outside in almost a month.

UPDATE: I used Excel to open the .TCX file and manually deleted the cells with impossible power data- I subsituted the average of the cells before and after. However, I have to delete the currect file that is there (linked above) before I can upload the edited file. I will do that later.

Same old bike, but here is where I spent my equipment budget: Moving Parts.

2010-02-22T08:09:00.000-05:00

Our sponsor is the best, Bike Doctor, and my teammates are a great bunch of guys.
Through sweet sponsorship and teammates' connections this is where the cash for 2010 went:
1. Shoes: Shimano R- 300, heat shrink mold. I broke my shoes crashing out last year, and borrowed a pair of nike shoes from my brother (that I gave to him) that I ride in the meantime. Not yet in use.
2. Chain. Dura-ace 7800. Not yet in use.
3. Crankset. 175 Dura-ace 7900: longer than my 172.5's. Sold the other cranks to Fife and he installed my new cranks for me.
4. Bottom bracket: Dura-ace. Not yet in use.
5. Pedals/cleats (birthday present). I also got the speedplay grease gun so I PROMISE I will maintain them properly. Not yet in use.

Soon to come:
Wheel bearings. I am not going to get ceramics. I race with Mavic Carbone's Powertap. I am just getting really good stainless bearings.

I am waiting to get the shoes molded and install the rest of the stuff. I want to wait to use all of the new stuff until I am nearing race fitness and know what my 2010 power numbers are like. Last year I hit the goon ride with a new bottom bracket and easily crushed my PEAK 5 MIN POWER, it was remarkable. I think the placebo effect helps too.

Otherwise I have the same SRAM Red cassette. The I might get a new rear derailleur or just replace the little wheels, just a little obsessive to make the moving parts thing complete.

rest days (2) after 5 days of trainer videos... Feb 12 and 13. Massage heals.

2010-02-17T08:09:00.000-05:00

I was surprised that I made it through all of those tapes.

Training Stress Scores went like this:
108.8 (CTS Crit video)
76.8 (CTS TT video)
97.8 (CTS Climbing)
92.3 (CTS Sprinting)
101.0 (Spinervals 5.0)
I took 2 days off because of travel.

I got a pretty good massage on Saturday FEb 13. I winced on some the quad and calf work.

Thurs Feb 11. Spinervals 5.0 Mental Toughness, power profile

2010-02-17T07:57:00.000-05:00

This was day 5 in a row of trainer tapes. I am getting tired, but I NEED my Chronic Training Load (CTL) also thought of as fitness.
I would like to point out that this tape is constant, the only break is when you get off the bike for isometric squats. I did one of them (there are 2 x 90sec). OTherwise it is tempo with 1 min rest in between stuff... that's the mental challenge. You could crush yourself with this video.
This tape is more a mental challenge than others, my kJ was higher and my Normalized power was 257 but there were more kJ burned because it was a constant workload.

There are so many different brief reps that I will get into them later if I feel like it.

Joe Friel took his new TT bike to the wind tunnel in NC

2010-02-11T12:19:00.000-05:00

I am quite jealous. This kid featured above on the Trek-Livestrong U23 team is rocking out on some serious TT gear. I am also jealous because SOME got to hit the wind tunnel.

Joe comes out looking like Levi, I think. Read about it here.

Feb. 10th, CTS Sprinting Tape. Power Profile (Day 4 of CTS Tapes)

2010-02-11T11:09:00.000-05:00

Just by looking at the profile above, you know that a sprint focused workout is very different from other workouts. The yellow line above is at 300W. I spent most of the workout WAY below 300W.
These workouts are tough because of the "downtime" between each effort. I wanted to burn about 1000kJ like I had on the past three days (CTS Crit, Climbing, & TT), but because of the sprinting, I struggled to get 750kJ (I add a long warm-up and sometimes a 10-15 minute "endurance" zone interval at the end).
I gotta say I haven't even thought about PEAK watts in a hell of a long time. Of all the workouts I do on trainer, this is the LEAST analogous to being out on the road. I say that because sprinting involves the whole body: pulling hard on the bars, throwing the bike, serious core efforts, etc. When the bike in stuck vertical none of those things can happen. But, there are some interesting parts, like 125-130 cadence "AGILITY" sprints.
Best part of the workout: 60-20-10. Hold steady power for 60 seconds, then act like you are on your own leadout train for 20 seconds, then rip out of the saddle and drill it for 10 seconds. On the graph above these are the last two spikes over 300W. I was horrible on these, I tried to hold too high a wattage (relative to my fitness) for the first 60 seconds.
Oh well.
Had a great weigh-in today. February is supposed to be a month of calorie deficit.

Feb. 9, CTS Climbing tape, Power profile, wheel elevated.

2010-02-09T19:57:00.001-05:00

So today was day 3 in a row of Carmichael Training Systems Indoor Training Tapes.
I put my front wheel about 4 inches up beyond where the bike sits level.
This tape starts with a a pair of 30 seconds warm-up reps.
(click on image for a blow-up)
RED LINE HEART RATE, line at 174 BPM
GREEN LINE CADENCE, line at 90 RPM
YELLOW LINE POWER, line at 300Watts.
First "MUSCLE TENSION" intervals were two at 5 minutes each, with 5 minutes rest.
They are called MUSCLE TENSION because of the super-low cadence. I was in my 53x11, thats just how my leaky oil Cyclops wind trainer is.
1- 5 min, 332 NP, avg cadence 65 rpm.
5 RBI
2- 5 min, 331 NP, avg cadence 65 rpm.
5 RBI
3-10 min, 306 NP (304W avg), avg cadence 81 rpm.
5 RBI
4-9 min (he says its 10 min but it is only 9 min) hi-lo cadence change each minute
305W NP, (297W avg), cadences were 92-ish or 63-ish. See chart.

Last three workouts were Crit tape, TT tape, and Climbing tape, TSS scores were 108.8, 76.8, and 97.8.
IF scores were .846, .742, and .835.

I will try and do the Sprinting tape tomorrow.

Feb. 8, CTS TT Video, power profile

2010-02-08T17:13:00.001-05:00

I went with another extended warmup. Hit the two 1 min warm-ups, then rested for the beginning sets.
Video starts with three 5min intervals, with 5min rest-between-intervals (RBI).
I picked a wattage that I thought would be the lowest of the three, I chose pretty well. Got to take each interval a little higher than before.
The other exercise in this video is a 12 min interval. Starts off with a higher cadence for the first two, then a lower cadence for the next two minutes...etc. 3 hi, 3 lo, all at a set wattage.

I think I aimed low for all four intervals. However, heart rate was supposed to be contained.. like a good 40k TT pace.
1st 5min: 295 NP
2nd 5min: 297 NP
3rd 5min: 308 NP
12 min: about 264 NP.

Date: 2/7 Video: CTS Crit Data: Power Profile a la: brilf style

2010-02-08T11:21:00.000-05:00

After a substantial warm-up. This tape wastes no time. The first two spikes are warm-ups by 1 min.

The best part of this tape is the 7 reps of 2 min power, with only 1 min in between. I decided to drill it, with the expectation that I would fall off. I NEEDED that kind of effort today.
The next 3 reps are 2 min hi/lo aka steady-power-steady-power. 30 seconds each to add up to 2 minutes. 2 min rest in between.

The last 5 are suicidal 1 minuite efforts with ZERO, oops, I mean 30 seconds in between. These are loco.

Power and HR fall off through most of the reps... lack of fitness- this is good to know.

Training Isuue #4080: Why was I tired on that ride/workout?

2010-01-27T09:09:00.000-05:00

I'm sure we all have those days where our minds are ready to go out and have a good ride. Then for some reason we seem to have nothing in the tank. No mojo. Here are some things to consider:

Was the competition just too hott for me?
How was my sleep this past week and last night?
Did I have an intense week compared to where I am in the overall training?
Was my chain making noises like a tank tread?
Did I have to ride like a bat-out-of-hell just to get to the ride on time?

I showed up at Hains Point yesterday and had a crappy time (1.8 laps until BLOWN?!). After checking my WKO and Garmin/Powertap data, here is what happened:

Put in about 700 kJ of work in 40 minutes to arrive "on time" (way too much).
Was sick for the beginning of January, then had a strong week: gym, ride, ride, gym, rest, gym, huge ride, rest, rest, then Hains Point.
Chain needed second oiling after being thoroughly cleaned (oops).
Sleep was ok.

Sunday's Gym Routine; end of a 12 day cold?

2010-01-18T12:59:00.000-05:00

I was finally feeling like a normal human so Sunday I returned to the gym. I hadn't run in a long time and I have new running shoes, so I wanted to add some running.

Intro: 20 min on treadmill, incline of 2, 10min/mile pace. Got nice and sweaty.
Circuit 1:

Step lunges, 40 steps, with 20's in each hand.
Hip ADDuctor machine, 20 reps with 250.
Hip ABductor machine, 20 reps with 250.
Single-leg leg press, 20 each leg with 50.
Seated cable row, 20 reps with 42.5.
Back hyperextensions, 20 reps with zero weight.
Jump rope, 4 minutes
Leg press, 20 reps with 250.
Dumbbell squats, 20 reps with 30s in each hand.
Calf raises, standing, 20 reps, no extra weight
Incline dumbbell press, 20 reps with 40's
Abs, straight crunches on fitness ball, 20 reps.
Jump rope, 4 minutes.

Circuit 2:

Step lunges, 30 steps, with 20's in each hand.
Hip ADDuctor machine, 20 reps with 250.
Hip ABductor machine, 20 reps with 250.
Seated cable row, 20 reps with 42.5.
Back hyperextensions, 20 reps with zero weight.
Leg press, 20 reps with 250.
Dumbbell squats, 20 reps with 30s in each hand.
Calf raises, standing, 20 reps, no extra weight
Incline dumbbell press, 20 reps with 40's.
Abs, straight crunches on fitness ball, 20 reps.

Hot tub for 20 minutes, felt REALLY REALLY fatigued. Workout was more than an hour, Polar Watch said I burned 750 calories. During leg press sets my HR nailed up into the 160s. FYI my average heart rate during my last 2 functional threshold of power tests was 164 and 165.

I do high reps because I am done with the previous phase that was MAXIMUM STRENGTH. I do these reps more quickly than before.
The goal with a routine like this is to keep the strength from the previous phase while I return to on-the-bike training.

Now I'm going outside to ride....

Training with a rhinovirus (add your wisdom here)

2010-01-11T09:48:00.000-05:00

I have not clipped in since Friday. Before that it was a little effort on Monday and Tuesday. I did hit the HOTtub (103 degrees is just magic for an ailing body) twice. I think this is a good time to discuss what to do when you are sick. How do we manage energy, mood, and fitness during these awkward times?

I have some beliefs on this topic:

Rest up, if you are not doing something essential, lie down. Fall asleep if you can. If you can't sleep, use Nyquil or the Zicam version of Nyquil.

Don't get dehydrated, use more than water: this is a great time for a fancy sports drink. I use Infinit HEAT mix and their PRE-RACE hydration formulas. They make me feel better when sick. By the way, Endurox is good for nursing a hangover.

If you can, get on that trainer (don't go outside, there's less control) and get 500-700 kJ in about an hour. This translates into getting a little sweaty for a while. However, if you are gonna vomit or fall over, stop. get a sports drink and go to bed.

Otherwise, cut you regular workload in half if you can. Go every other day if you're really fatigued.

Try not to weigh yourself, save this for when you are feeling better.

When you get that crazy nosebleed that spews like a fountain, know that it is because of the overall dryness and not because you took too many pills or supplements.

HUMIDIFIER! Get one that has the humidistat on it. Try and stay in a place with 40-50% humidity.

Blog!

Daydream about home improvements, use google-images to see what rich people have done with trim, kitchens, baths, floorplans, etc.

REplay the one XBOX 360 game that you borrowed from your brother at this time last year (call of duty, modern warfare).

Organize the home office and your closet.

add your wisdom in the comments..........

Last week, this week.

2010-01-07T09:52:00.000-05:00

To summarize the training of LAST Monday through Sunday: trainer, trainer, gym, trainer, outside, gym, rest.
Mon: 1:36 trainer.
Tues: 1:24 trainer.
Wed: First day of new STRENGTH MAINTENANCE, this means two circuits.
Thursday: 1:14 trainer.
Friday2:27 outside, to Haines Point and back.
Saturday: Day2 of STRENGTH MAINTENANCE, did two circuits.
Sunday: rest.

This week has been, easy trainer, semi-easy trainer, 500m swim/hot tub, rhino-virus.
Monday: 500kJ easy
Tuesday: 700kJ easy
Wednesday: 20 min hottub, 500M swim, 10 min hot tub!
Thursday: WOKE UP SICK!... but no fever right now. Took Zicam nighttime last night. If the fever stays away I am going into work later on.

In other news, the Tanita scale is wicked. I have figured out that it is more important to have the scale pointed at the computer than it is to be NEAR the computer. FYI. Weighing myself before and after everything is fun and really shows what the body goes through with water.
Every weigh-in this week has been lower than the same day last week (i.e., this m onday lower than last Monday, today lower than last Thursday, etc.

Review: Tanita BC-1000 Scale with Healthy Edge Software

2009-12-31T08:11:00.000-05:00

I know you've seen it. Some new crazy scale that has no numbers on it. Some new software that claims to make it fun to weigh in each morning.

The BC-1000 from Tanita is supercool. Just walk by your computer with the Healthy Edge software on it and click, "New measurement" from your profile. Walk to the scale... it beeps and flashes green. Step on and wait for another few beeps. That's it!

Meanwhile, back at your computer. All of your info is there and updated:
Date, time, weight, BMI, total body fat%, mass, Fat free mass; Total body water % and mass; Muscle mass and bone mass. It also guesses at your Basal Metabolic Rate, daily caloric intake, your metabolic age, and it rates your physique. It also has a field for comments (sleep quality, hydration, when you ate, when you worked out, whatever...)

Its graphs and goals are what make it most helpful and idiot proof. As you change your training into a base early/pre-season phase, this device could keep the motivation going!

It came with an ANT+ usb stick to talk to the scale. The warranty is only 90 days, for such a costly item that is a suckass warranty. I set it up easily last night. Entering the athlete profile was easy and pairing the scale with my desktop PC was also easy. Of course I weighed myself before and after dinner last night and before and after coffee this morning.
It is fun and easy... let's hope it make me mindful of overall goals.

1) My brief training camp @ 4000 ft 2) Base period body weight 3) Snazzy tile

2009-12-29T08:36:00.001-05:00

Training Camp:

I wanted 5 good rides on the Texas/New Mexico frontier. I got 4 rides total, two were good.
The snowed forced the arrival to Monday (instead of Saturday), then I brought the wrong drop-out with me to put on the training bike. I had to get a shop in Midland, TX (Peyton's Bikes) to overnight the correct one from Dallas (I was relieved that they could get it!). Had to drive over 3 hours round trip back the next day to pick up the correct drop. That was Tuesday and it was getting dark by the time I drove back into New Mexico so I didn't ride. But yes... on that day the weather was f**'in perfect.
So, I went out on the Raleigh R700 with old 9spd Ultegra over the next four days. I brought my Power Tap wheel and Garmin with me (yes, I was the super dork with a red mavic wheel bag on the plane). I was glad to have brought the power tap wheel so I could see how the power was under those conditions.
POWER SUCKING FACTORS:
1) 3700 - 4000 feet of elevation is enough to FEEL LIKE you are short of breath. It was a very strange feeling. Not quite mountain climbing, but I did feel that lack of oxygen.
2) The training bike (featured in the photo above), which I love, saps the power every step of the way. Cycling power begins at the core (or your Chi if you're a hippie). Then to your major muscle movers, down to your foot bones. From there I had my old plastic Sidi T-1 tri shoes, super old original speedplays, old bottom bracket, old old nasty chain, old derailler. This is VERY different from the 2006 Trek Madone with 10sp dura ace.
3) Motivation, while it was very cool to be out in the wild, and the cars were more polite than they are around here, I saw not one other bike and rode alone.
Here are the rides:
12/23 Wed: 1:20 total, 209 avg watts . Tried to do some 20 min int, but was not used to the air.
Interval 1: 6.5 minutes, 290 watts.
Int.2: 20min. @ 252 watts average.
12/24 Thurs: 33 degrees, 30 mph sustained winds, UGG! 38 minutes, bad day.
12/25 Fri: 2:30:00 total, 215 avg watts: 2 x 60.
Int1: 60 min: avg. 225 Watts, 809 KJ, avg 140bpm. rest 13 min...
Int2: 60 min: avg. 234 Watts, 842 KJ, avg 145 bpm.
12/26 Sat.: 48 min total, 632 KJ. Headwind/tailwind.
Int1: 7 min, 303W, 154bpm, 126 KJ. avg 18.9 mph
Int2: 15min, 274W, 154bpm, 271 KJ. avg 24.4 mph

Sunday was travel day, Monday night I did an old Spinervals tape, I will post about that later.

OFF SEASON BODY WEIGHT:

I did not weigh myself for a week, which seems normal. In this off season, my body weight has gone up. At first it was all fat (I think), then it was from additional muscle (maybe 2-5 pounds??). My numbers are good on the bike, see my posts about my power tests. But my body weight has become a concern as it will be January soon. So I am changing my gym routine from MAximum Strength Phase to a Strength Maintenance Phase (see: Cyclists Training Bible 3rd or 4th edition, 4th Ed is better). I was reading Jo Friel's blog here: http://www.trainingbible.com/joesblog/2009/12/base-period-body-weight.html
He says that weight gain is normal in the off-season, it may be good for your mood/psyche. I have been at an OFF-SEASON weight (still training). I need to move into a TRAINING WEIGHT, so that I can have an easier time getting to a good RACE WEIGHT.
I got a new scale for Christmas. And as we all know, even the most basic new toy can help keep the motivation high.

SNAZZY TILE

The tile on the left side of this picture is a 1 inch glass mosaic: super trendy. It would still be better than the giant mirror I have in the bathroom now. That middle part is used to make a frame and the right side is butt.

Last two weeks: Summary of Deadlegs Syndrome.

2009-12-19T20:01:00.000-05:00

Today I had to get off of my trainer after about 38 minutes. Uggg. I hopped on because I was getting bored and feeling guilty about lounging around with cabin fever. I have dead legs for a good reason I think.

The five days before my last power test on Saturday December 12th on Skyline Dr, I did not get on the bike at all (DEC 7-11th). I did one whole gym routine and one shortened gym routine that week.

Following that power test, the next form of exercise was Haines Point the following Tuesday (Dec. 15). I tried to make a 2.5 hour ride out of it. That day at HP was very difficult, eventhough I was struggling I still love it on those days when the pace is hot all around the loop (thanks Chuck!). I felt bad, like way too much time off, I definitely was way over-rested, lost some fitness.
Wednesday December 16th, hit the gym. I had time to do my full 70 minute routine. I added 1 min over-geared exercise bike reps to my 2 minute jump rope reps and made it a 9 minute super set (2 jump, 1 bike, 2 jump 1 bike etc). Definitely got the HGH flowing.
By the way, I already do the whole stack on both hip machines (think "Thighmaster") and I am a few plates away from doing sets with the whole stack on the leg press machine (the one featured in recent blog entry about single leg). It is labeled 390 but that is only relative to that specific machine.
Thurs Dec 17, trainer workout at home with my new fan. I did 4 intervals with full recovery in between. 5 min @ 292W, 5 min @ 326W, 10 min @ 308W, 20 min @ 274W, then a little 10 min @ 184. Making the switch back to the trainer was annoying, I need a bigger window and fan.
Friday Dec 18th, back to the gym, I resumed doing triple sets of the main power exercises (smith machine squats and leg press). I STILL keep the pace fast between sets and between exercises. BEST SONG FOR A 4-5 minute jump rope interval: Till I Collapse by Eminem it has about a 40 second intro for you to get going. I also did a crazy "down the rack" set of incline flys just for old times sake. I followed the fitness ball abs with 1 minute planks- ouch!

Your body is craving to give you steroids, natural steroids that God gave us all. You just have to ask it in the right way; to have the pituitary gland drop it into your bloodstream. You cannot ask nicely or half-assed.

In short: too much time off with questionable sleep, then a fast return to training.

Christmas training camp... flying out in the snow. (New years at HP???)

2009-12-18T16:22:00.000-05:00

Is it too much hype again, or will it truly be a historical snowstorm???????????

I have an 8:30a flight out of Reagan tomorrow for my personal 10 day training camp in the Southwest. 10-day forecast is clear and 60-65. I am bring my PT wheel and my garmin, I have a training bike out there already (yeah Raleigh R700!).

I will be super pissed off if I am stuck at Reagan National tomorrow.

I have no goals except I want FIVE good rides. The kind you come home from and eat then nap until dinner.

This is also known as visiting family.

IS HAINES POINT HAPPENING ON NEW YEARS DAY??

Anyone?

A tale of two Power tests. How to add 21 watts and set a Personal Best.

2009-12-14T12:17:00.001-05:00

NOVEMBER 28th:
I went out to set FTP after a good week of training. Riding and gym routines. It was early on a Saturday on Clara Barton (at the Goldsboro area) we rode hard out to the end and back to set a max 20 min power effort. I was pleased with my watts. Felt I could have dug deeper.

DECEMBER 12th:
Fast forward to this past Saturday. I was going to Front Royal to socialize. So I brought my bike and went to Skyline Dr first thing in the morning (brrrrrrrrrrrrrrrrrrr).

I had not been on the bike for 5 days and had done 1.5 gym routines. I was rested.

I warmed up, then went to the main Skyline gate, unzipped the jacket, wore just glove liners, turned on my music (in one ear only).
As soon as my watts were steady in the 300s, I started my Garmin Edge 705 Lap2.

I ADDED 21 WATTS by being rested and fighting uphill. I was about 28 degrees, but not windy, clear and sunny. This was the highest 20min effort in I have ever put in since I began using WKO/Powertap.

I plan on adding another 14 watts to my 20 minute effort in late January. I am concerned because holiday training will be inconsistent.

Then I saw a baby bear's butt.

Newsflash: Oatmeal will turn to glue.

2009-12-10T09:10:00.001-05:00

So, I am trying to eat more healthful, organic, natural foods. I have been having 300 calories of plain oats at around 7am everyday for a long time. (1 cup).

It truly has the ability to get you through to the afternoon should you choose to starve your body. Luckily for me it only has to get me through to 10am for my second feeding of the day.

Some days I have to microwave the oats in Tupperware and take it with me (early to bed early to rise, right?). After eating I am left with an almost empty container and no time and no where to rinse it out.

If you ever find yourself in this predicament: PUT THE LID BACK ON.

It will turn to dried up glue if you don't. You have been warned.

Hitting the gym pays off in cycling power. Check out my chart.

2009-12-09T09:32:00.000-05:00

The above chart compares racing to off-season. I take this as good evidence that my off-bike training is helping my on bike wattage. I have been doing my gym routine during the off-season circled above.
Here is what Joe Friel says about the BASE PERIOD.

So I took it easy last week. I hit Haines Point once, had to avoid getting caught up in the sprinting. Avoiding the intensity at HP was the hardest thing to do. I had to keep the intensity down though. After 4 solid weeks of "Base Building" I hit the wall.

Hitting the wall sucked big time. It felt like a little bit of burnout mixed with getting kicked in the nuts. It was a ride where I had little mojo. No "oomph" in my legs. Body felt tired. So I planned to relax for a week. I did relax on rides, kept heart rate low. Then the weather turned nasty.

I rode after the snow day with Robb. It never reached 40 degrees. It was a good 2 hours of ride time, but my toes and feet got numb. I need new booties.
So this week with cold rain has seen:

Monday, no riding or training at all.
Tuesday, modified gym routine; I increased my Rocky Balboa jump-rope routine to 4 minutes. Jumping rope is my new cross-training favorite.
Wednesday, no time to ride in daylight. I finally got a fan for my indoor trainer sessions. I might have to try it out tonite.
Thursday- I might try to get to HP, otherwise, back to the gym for the full 70 minute routine.
Friday, 10k jog? 2 hour trainer session?

Who knows, weather is loco.

The holiday riding for me

2009-11-30T13:41:00.000-05:00

Wednesday: On the day before Thanksgiving, my cousin's wife gave him the day off from kid-duty (God bless her) so we could ride. I borrowed a fully suspended 26er and my cousin rode his SICK Niner. we parked a little southwest of the main Gambrill's area on a gravel road. My Garmin ride time said over 2.5 hours. It was foggy, it got rainy, it was cold, but it was awesome. I slammed some rocks hard. the 29 inch wheels are better for frederick rocks. My ankle is still swollen. Of course the sun came out some on the way home.

I woke up to cold rain on Thanksgiving, got suited up; rode by the Turkey Chase in Bethesda, found my brother in the pack finishing his first 10k; it was fun to see him (he is bigger than me). Continued to Hains Point for some pseudo-intervals- I just pretended it was a Thursday lunch time effort. Tried to see how long I could hold in the 400W range. Ankle hurt to really mash, out of the saddle was not an option. Rode all the way home, 3 hours. We had the best cornbread stuffing ever while my parents and in-laws got re-acquainted.

Friday was no pedal for me.

Saturday was power test day. I do think the swollen ankle slowed me down. Did I mention I hit the gym Monday of that week and went bonkers? I did. I was grunting and sweating for about 70 minutes; made me really sore. Squats/leg press/Inc dbell presses were all done until failure. Ouch. My power test was GREAT considering how trashed my legs were and swollen ankle. Tom and Bruno were with me as we each benchmarked our off-season wattage. made it a 3 hr day.

Sunday: Showed up way late to the 8:30; felt each pedal stroke deep in my quads. Crushed it while I could. Made it a 50 mile day after an easy cruise through Georgetown and back home.

Today: hopefully I can Hottub later. I am pretty sure my next power test can have 15 more watts (for the 20 min effort). The days in the gym are paying off. god bless noise blocking ear buds that have good bass.

I take the red pill. I pull the trigger.

2009-11-23T10:37:00.000-05:00

This an analog for my off season training....

(no I don't really take an actual pill.... none like that)

the single leg, alternating , leg press (strength in numbers)

2009-11-23T10:29:00.001-05:00

I do this exercise, BUT I ALTERNATE. Barely let the weights rest, switch feet, pull the non-working knee up, then press out with the working leg. As it gets harder, you can use the non-working leg to assist.. on your way to FAILURE.

Yes, I am hitting the gym. You're crazy if you think I'm crazy.

Shout out to Robb in Florida

Dear God, it's me... remember me? A year of 1min and 5 min power data. (How long can these blog titles get? Sheesh this is long, will it post on the..

2009-11-18T10:28:00.000-05:00

Well, I clearly took some time off. Clearly, I have begun the pre-season. 1min and 5min peaks through yesterday 11/17/09; actual wattage numbers intentionally cropped out. Thursday is my birthday. My lovely spouse got me new speedplays, I hope.

When is a training blog not a training blog?

2009-08-06T09:30:00.000-04:00

answer:

Why you dont F**'in train!

Geez. I'm so struggling. I posted back in June that I was motivated and excited and blah blah blah.

Now, I am back up to my March 09 body weight, got DUSTED big time on a team ride saturday.

However, this is life. I have to sacrifice the bike time to get my work done.
Also, my bike is having issues. wheels are creeking, derailer (sp?) is out of whack because I think I bent the aluminum hanger. My SHOES! got broken at Reston, I borrowed shoes from my brother, ugg, they are not the same. I miss my Shimanos.

I am going to do the Nation's Triathlon. My lovely spouse is requiring that I put the swift-hand-of-justice-royal-smackdown on any non-cyclist we know of that is also doing the event (i.e., her boss! co-workers, other friends...)

So, Tuesday after work, I ran for an hour up the Mormon Temple Hill, down to Kensington Pkwy and then all the way back to the water fountain at Cedar, nice and slow.

Now if I just find my TT bike.....

Another Cat3 blog: A Tale of Two Tapers

2009-07-07T18:07:00.000-04:00

I'll make this brief.

TOWC taper was not even a taper; way too much off-bike.

Reston taper, with new endurance supplements, was very good. 2 x 3hr rides, 1 hr ride day before w/new special "pre-hydration formula".

Hagerstown should be best. I will have ZERO days without pedalling/pedal'n around.

See you all in hagerstown

WTFM, ToWC, RR, Cat3, hot. too hott for me, power chart enclosed.

2009-06-22T09:56:00.000-04:00

You can see where I got dropped. Everytime up the hill, my power was less than the first lap, until I just cracked.
This is what the heat does to me when the pace is too much. Poorly hydrated.
Of note, I used ZERO supplements- what a mistake.

Power chart (5min and 20 min) over last 2 weeks-ish, Tour Taper?

2009-06-17T07:58:00.000-04:00

I had some issues with the Garmin and I lost a few days of training data, oh well.
What you see in the chart here is 5 min and 20 min power from my last 10 rides. I got food poisoning 2 of the days. The last three workouts are much lower than the others, I got tired.
What you can also see is that I did 2 solid 4-day training blocks.
My plan has been to start practicing those 28 min TT efforts for ToWC. I did those, but that crit on Sunday is going to be ridiculously difficult. Plus, Church Creek results are showing that there is some real TT talent in the Cat 3s. Plus, there will always be that guy that no one knows but shows up to crack the field... oh well. You can see that I had 3 days of about 300W efforts of 20 minutes (they were actually longer). 300W is not a lot for me on rolling hills, but I am able to repeat them. Either way, its all i got these days.

I plan to post a similar chart from this coming up weekend. Kyle sounds like he is ready!
I hope I am. 2 days off so far, hope to spin today.

I did my TT intervals incorrectly, ugg

2009-06-04T09:50:00.000-04:00

I was supposed to hit goal waatage in the second quarter of the effort, I was still holding back. That explains the incline of the power graph. 1st quarter you hold back, 2nd quarter hit and hold goal wattage, 3rd quarter stuggle like hell to hold goal wattage, 4th quarter is all a blur of pain and sweat in my eyes.

Here be da graph, again.

You can see half way through the black areas (the intervals), the power line sort of peaks. It is supposed to be far more gradual than that (even if on rolling Boonsboro hills). I think I will lower the goal wattage and hold it longer. BTW, 4th quarter wattage was way too high... steady power wins the race (I hope).

Rate My Space! a pair of before and after pictures

2009-06-01T09:37:00.000-04:00

The entry into the kitchen after demo got started, of course. Note the crap-ass double-bowl sink and blah faucet

BAM! Check out the super-sweet Kohler Stainless Pull and new D-sink, under the cabinet lights, granite, paint, and cabinets, BAM!

This was the "main" area of the kitchen, notice the crap-ass fake vinyl flooring and blah paint scheme.

Bam! Check out the Side-by-side, counter depth Stainless fridge (4cf larger than the old), new stainless microwave, some recessed lights (I did 4 x 5" lights), and the new ceramic top stainless range, and the bullet-proof fake tile flooring (that looks real in pictures).

If you want to buy it, its near Grovsenor Metro, 2BR, 2 BA, at Tuckerman Ln and Sugarbush. Great location for riding. During construction I rode from there a lot.

2+hrs tempo, 5/31/09 Hains Point and back

2009-06-01T09:33:00.000-04:00

So, after Saturdays 2x28, I still felt good. Actually had some muscle soreness which makes me super excited to know that I crushed it that hard.

The red line is average HR for the whole workout= 142 bpm

The yellow line is average watts for the whole workout= 250W (normalized is 266, I take this to mean that I was rock steady tempo pace).

2000+ kilojoules in 2:18:00, nice.

2x28, divided into quarters, Joe Friel's method

2009-05-31T08:53:00.000-04:00

I was reading Jow Friel's blog and found some good stuff about time trialing efforts with power. He said that I should practice practice practice- so I did. I started near the Goon ride start and ended up doing one lap around Hains Point and then all of the way back.
The advice found here: http://www.trainingbible.com/joesblog/2009/05/time-trial-pacing.html is interesting, it goes beyond the negative split idea.

First try; Q1 was 55W below TT goal, Q2 was 18W below goal, Q3 was 10W above goal, and Q4 was 31W above goal! (average watts per split). It was tough, but I felt like I was flying. On the road bike by the way.
Interval 2: 28min.
First 7 min: 55 W below
Second 7 min: 48 W below
Third 7 min: 18W below (definitely tired)
4th and final 7 min: 8W above goal.

read the blog:http://www.trainingbible.com/joesblog/2009/05/time-trial-pacing.html
give it a shot

What I just saw on Universal Sports made my week

2009-05-28T09:24:00.001-04:00

I was watching the Universal Sports coverage of the Ironman New Zealand.
The moto camera was following one of the leading females while on the bike.
So, I'm watching, checking out her Cervelo P3 with a pair of semi-deep dish wheels. I'm looking at her bar mounted aero drinker. I am counting her respirations, checking out her Giro Advantage helmet. I'm looking at her sunglasses.
The camera pans away and I look at her bike again.
The camera pans back to her face...

BLAHHHHHHHHHHH -vomit.

She spits the rest out, keeps pedalin' around. Then the very best part:

She knowingly looks at the camera and just sort of smiles, then keeps on. Awesome.

the week going into RFK crit.

2009-05-24T08:15:00.000-04:00

This was Saturday's pre-race ride before RFK Crit 2009. I had been doing manual labor (painting, sanding, using a trim nailer, chop saw, etc) and the temperature finally dropped by 7p, so I went out into Rock Creek Park. I essentially covered the Goon route (geez, its like I'm addicted). After the turn to come North under Military Rd, I gave it a good 5 minute effort, thats pictured above. Peak 5 min was: 105 KJ of work, avg W349; here is my favorite part min was 256W and max was 486.... steady!

I was steady maybe because of where I did the interval: Google Earth Map via Garmin Training Center:

I Feel great because: Goon on 5/19/09, Wednesday was some recovery/endurance effort, Thursday 5/21/09 Goon, Friday-no biking, Saturday- see above.

Thursday's Goon Ride was a RIDICULOUS Harley/Richmond Pro shoot out. I got dropped on the hill and never saw those guys again; after doing at least 2 1min efforts averaging over 400-500W. in the minutes before the hill. 37 mph, crushing it. I was on the front as we ripped through the windy part that takes you over the lumpy bridge... so hott.

Over the bridge (marked by the faint black arrow) I was in the middle of a 452W effort (1 min), speed was 28 mph, heart rate jacked up at 178. I only got on the front after being 2nd wheel to Richmond Pro for a seriously monster effort in the 35-40 mph range- no joke.

I love it when I am riding with people that are a lot stronger than me- super fun ride.

Goon ride, Tuesday May 19. Hott as ever!

2009-05-21T08:54:00.000-04:00

The goon ride this past Tuesday was fun as hell. The pace was great the whole way around. I even messed around and attacked on the hill in the park only to totally blow myself up, it was awesome. Plenty of strong riders in the bunch. The yellow line is at 400W, the red line is at 170 HR.

I had not pedalled SINCE LAST WEDNESDAY! Oh well, thats training in the real world. My friend Robb was nice enough to fix my bike after I broke it at Ft Ritchie, BIKE DOCTOR FREDERICK was nice enough to get me special order parts in 3 days at a steep steep discount. Big shout out to Brian Wizawaty BD-Frederick owner. Got new aluminum Deda bars narrower and shallow drop- hott; and tape, replaced the saddle in white (Fizik airone) new tires too. Oh yeah, finally got my new Carbones!!

In other news, I am waiting for the granite to be installed at the remodel project. The four 5" recessed lights came out nice, the under cabinet IKEA lights (all 6 stainless puck) look far better than I ever imagined. this is a shot before all the cabinets were done:

Ft. Ritchie 3 race was worse than expected, broken carbon bars, who crashed me?

2009-05-13T09:25:00.001-04:00

I was tired all last week playing Bob Vila. I love the course at Ft. Ritchie.
I even felt not-great during my warmup, uggg. To top it off, I was second and then first wheel for the first few laps, WAY TOO MUCH POWER GOING OUT.
The two yellow lines on the power graph at at 400W and 700W.

I start loathing myself when I show up to a race tired, but this is racing in the real world.

Then on the straightest, flatest, widest part of the course when I was 7th wheel, strung out, 5th and 6th wheel decided to crash each other. I went over the top, slid on my back, cracked my bars... Then, like I have CIA training, while sliding I got my feet under me and sprang up!

It's all true. I got new wheels this week and I am going to try and rest up for Crash Jam, oops I mean Bike Jam 2/3.

Real world sucks. Here is my workout Monday and Tuesday: 10min warmup on trainer with TT bike (and no powertap b/c it needed trueing). 20 min high effort, 5 min cool.

Yes, thats right, a whole 35 min a day. Still better than last week.

In other news, I did finish up some bad-ass flooring work.

this is the nasty-ass before picture:

Thursday, still tired. Ft. Ritchie tomorrow, UGG!

2009-05-08T07:34:00.000-04:00

The name of the blog is The Training Effect. This Effect is based on the age old principles of Overload and Recovery. The Human Body is incredibly adaptive.

It will adapt to a lifetime of sofa-sitting and smoking the same as it will adapt to controlled pre-season into a good early-season.

I had a big week last week, see my earlier post. After Bunny Hop I was tired. I have now had 4 days of NO PEDALLING. This concerns me a lot. I had the opportunity to ride last night, but I reclined on the sofa and it felt REALLY good to lie down. Hmmm, I took that as a sign that I was tired. I definitely should have done an hour in power zone 2/3. Endurance/Tempo. But I did not. I am concerned that Saturday's Ft. Ritchie crit will feel awful.

Today I will do a modified PRE-RACE spin... here's to hoping.

In other news, the appliances arrived at the remodel job and WOW. "COUNTER DEPTH" fridges are twice the cost of regular fridges. Yes, I know: IT'S LESS FRIDGE, FOR MORE MONEY?!?! But check it out, huge difference from old to new.

3 days off after the Hop; "rest"

2009-05-07T08:25:00.000-04:00

After the bunny hop 2009, 1/2/3 and 3/4 race where I rode strong and did effortful things in both races I was tired.

My form is coming around well and I don't want to lose any MOJO.

Partly because of scheduling and practical issues (my trainer is in my truck in the shop which has taken 3x as long as it should have) I decided to rest and feel how I feel.

This is a before picture of my "rest" days.

What you see there is a junky cluttered kitchen with original cabinets and range from the late 80s. I decided to do some demo!

Got out everything but the kitchen sink... then that had to go also.

New appliances arrive today between 2 and 6p.
When you are building a new kitchen, pick the cabinets first. Then pick your granite. Then choose flooring to go with that.
Then plan your wall color/trim; then the extras, lighting, hardware, accessories, etc.

Granite measure person is coming Monday. This unit is going onto the market in 2 weeks! Lots to do. This is not my real job, FYI.

Doesn't make for good "rest" days either. This is life, this is bike racing in the real world.

Rock on.

2 Goons, a 10am, + 2 Bunny Hops=Best week Yet!

2009-05-04T20:51:00.000-04:00

My previous post documented my yee-haw fun time on the Tuesday goon. I rested wednesday.
Then, as expected, the Thursday goon ride was less intense, but still good. Greg Abbott and me finished with a handful of others.
Then I rested Friday.
SATURDAY 10AM
Then, Saturday I hit the 10am. I ended up with a R1V, Eli from Harley, and some strong as crap dude from ETS (note: I once rode for ETS and the original Rockville Harley).
I knew I would be doing 2 bunny hops (1/2/3 and the 3/4) so I wasn't trying to go all out...BUT:
I ended up in a 5 man break after the turn on Glen, then it was a 4 man. I took most of my turns pulling through but started skipping some (I think they could hear me breathing hard!).
BY the time we turned right to go up Esworthy, I simply cracked. Too many efforts up hills. That intense ride ended up being about 35-40 minutes, a good pre-race effort. I turned around after getting dropped- rode to River and limped all the way home, keeping the watts very low.
BUNNY HOP 2009 1/2/3
I had no trainer for the cold rainy warmup at Bunny Hop 1/2/3. I simply got on the course, dragged my brakes and kept the cadence at 110 to warm up. I was miserable eventhough Robb set up a great tent in the parking lot. Robb and I lined up for the 1/2/3.
I finished with the field, BUT I was in a break and covered some moves. It was my best effort and performance (not result) on a bike ever. The week before last all I could do for training was 4 hotel exercise bike days in a row... it felt awesome to be in the mix in a 1/2/3 race (last time I tried that I got lapped twice, no joke). I know it has a lot to do with the Powertap and the WKO software (and being held accountable for fitness and training).
BUNNY HOP 2009 3/4 Race
Then the 3/4 race came, same pitiful warmup scenario. Between races I toweled off and sat in Robbs car with the heat on. Then I lined up shivering.
I must say that I saw my team Bike Doctor all over the field. Covering and attacking and getting in breaks etc etc. I think we took 1st, 3rd, 6th and 7th and then I got 12th. I have to mention that I was talking trash with a teammate, I said I was smoked from the 1/2/3 but you better believe I am going for eack Prime. The first prime was awesome, I just smacked it up the inside before the last turn- got it. Then for the second prime I thought I saw a teammate go for it- so I didn't. By the third prime I had come to my senses.

Awesome day. I had to Biofreeze my whole lower back and legs.

April 27 Goon Ride Power file, Google Earth map

2009-04-30T09:21:00.000-04:00

The Goon ride was awesome this Tuesday. I had a teammate (Robb) and they were plenty of people letting it RIP! Super Dave was out there and other people much stronger than I. I had 4 days in a row of hotel training last week- rested Saturday- freeride on Sunday, slow power loss tired ride on Monday... then I was ready for the Goon.
We had awesome weather, started off hot, then cooled nicely. What I have done here is link parts of my power file to spots on the Google earth map. NOTE: The Google Earth TIME ELAPSED data points are 4-5 minutes behind the time shown on WKO.

When the ride stopped at East-West Hwy, you can see below the elevation line staying flat, zero Power, cadence and speed. You can also see my heart rate recovering. You then see where the light turned green and cadence and power spike up.

As we grouped up after the light, the pace was a little slow. Then people starting drilling it on the front (Robb and others). A few (2-3) folks were suddenly up the road. I dropped the hammer and launched up (pardon the dramatic language, it was fun as hell). As I bridged to the 2-3 guys away, I spotted one of my UMD jerseys even farther away. I thought, "who could that be?"

I drilled it again to catch that person, IT WAS EVAN! (Ellicott, Indy). I think that the next picture shows a 558 AVERAGE Watt burst to catch up to Evan, somewhere near Wundale Rd.

You can see the HR line (red) come up, the power line (yellow) spikes way up (1185 watts), elevation is slightly dropping (orange), and cadence is whatever (blue). You can see the data points from the Google EArth map: 32 MPH, HR 175, Cadence 94 right after we passed Wyndale Dr.

We all were cruising down past the Park Police station, Evan lead the way (he was on his way home, I think). He is strong as crap, I guess babies do that for you.
Of course I was thinking about the hill. I wasn't sure if I wanted to rest up to crack the hill, or push hard TO the hill to really make it more of a struggle to get up the hill. I decided to make a good attempt at the hill while staying on Evan's wheel. Evan dropped me off right at the curb you hop to go over to the hill. I feel odd being on the front going up the hill, I was hoping to get passed so I could follow a wheel to the super sharp left hand bend...

The yellow dashed line on the graph is at 400W. You can see here the elevation line (orange) creep up, cadence (green) goes wherever, and POWER (yellow) keeps jammin' between 400 and 700Watts; all this while HR gets pegged! FULL SIZE POPUP OF THE CHART BELOW

I got dropped! Super Dave and 4 more dropped everyone. When we got back to the flat, we were chasing. Eventually, the 5 were in sight with Ford Escape drafting off of them. I drilled it to bridge up (once they were close enough) and drafted off of the car creeping up the hill out of Rock Creek. Then the next question was what to do about the Mormon Hill. I knew I'd be tired, but I gave it my all, dropped on the first part of the hill...

From the power chart below, you can see my power drop on the hill as the hill flattens out in the middle (1:08:40). HR shoots up, elevation goes up, cadence goes wicky-wack, and speed is dropping. FULL SIZE POPUP OF THE CHART BELOW

It was then a spirited ride to the "sprint" area. A guy in a sleeveless tri shirt went early, so I went on his wheel, I think then that Super Dave and Greg Abbott absolutely nailed it to the end.

It was a sweet ride, great for me as Bunny Hop appraoches 1/2/3. Ride Data:
Normalized Power: 301W, 1057 kJ, avg HR 145 bpm.

First day back on my own bike, outside, with power, warm weather; I love riding.

2009-04-27T09:33:00.000-04:00

I spent last week trying to workout on a hotel fitness bike. I had my polar HRM with worked with the fit bikes they had. I managed to lose 1 pound and keep some fitness.4 consecutive morning on the fitness bike 60-80 minutes each. BY THE WAY, those bikes shut down after one hour.

SUPER MASSIVE POPUP WITH YESTERDAYS POWER GRAPH!

After grouting some tile most of the day, and missing the 8:30 ride, which I hear was awesome, I had to get out. (ALL GROUTING DONE, FINALLY; I'll post on that after we clean and seal the natural stone tile) I had not been on an actual bicycle since Dolan. I was itching to ride.

At about 6pm I saddled up and went out and did the route for the Goon.

I had no idea how much I missed riding! It was one of those super-corny moments; I just felt like a million bucks. I will post right here and right now that my motivation is high, I look forward to racing, I want to train, I look forward to tough trainer workouts, etc. We'll see how I feel by July 1. This is Sundays "Do-Nothing-Feel-Great-Glad-To-Be-Home" Ride. 1:30, average and normalized watts far below threshold. See you on the Goon this Tuesday.

Hotel bike counts as cross training? How to stay sane while travelling...

2009-04-24T14:48:00.000-04:00

So, I am on a 6 day work trip on the west coast. I do not have my bike or much time to ride it anyway (this was not the case in January in Santa Barbara). After Dolan, I went home, changed, had a snack and flew to Garden Grove (Anaheim, CA).
This time of year is crucial for growing fitness for bike races. So, I am in a hotel for 6 days and needing to lose weight and work on my fitness. I have outlined what I have done.

Bring a Polar heart rate monitor strap, and watch.
Bring 2 sets of general workout clothes.
Bring a can opener; and iPod with awesome earbuds, check out mine. These earbuds are more like an earplug, they block noise, and they really have bass! You don't have to crank the volume as high either.
Get a hotel room with a fridge
Walk to a grocery store and buy some healthy stuff for the week. "Bush's Beans; Black beans" have iron, protein, ok sodium, and limited calories. Get a lot of water, find some Muscle Milk or some other protein drink with limited calories.
HOTEL FITNESS CENTER first thing in the morning: Get on the bike there, fire up your Polar HRM. Set a goal for calories burned (or avg HR or something).
Get on that exercise bike EVERY morning, with music.
Eat 1 can of beans for lunch, or something similar to avoid hotel/conference food (IF you must eat with colleagues, get the no-dressing salad, eat your beans later).
Have healthy in-room dinners from the grocery store.

There you go. I fly back tomorrow, and get back on my scale at home, back to my power meter, garmin, etc.

GamJams Reviews: Floor Pumps - Topeak Joe Blow Pro

2009-04-24T14:34:00.000-04:00

Here is what I like about this pump.

1. It got leaky once and the store replaced it with no questions asked. However, a fellow racer worked at the store and let me swap it.

2. It fills up a HED3 without any adaptor.

3. It holds a right-angle adaptor easily for carbon disc wheels.

4. Tough. This pump travels in a cramped (junky) SUV with me, its gets tossed about a lot. Still no functional hassles.

5. Improvements? At one point, I wanted a super-high PSI gauge for the high pressure tubular on my TT rear wheel. But, it is not necessary. It has a bleed-off valve, I don't think it would work with regular road valves (they are one-way, are they not?)

2 Steves, 2 races, 2 podiums

2009-04-20T15:57:00.001-04:00

Big shout out to Stephen Wahl (Latitude; 1st and 1st) and Steve Fife (Bike Doctor; 3rd and 3rd) for being consistent as hell this weekend at Syn-Fit and Dolan. I had a conversation with both after Dolan, my favorite part is how honestly and chill Mr Wahl admitted to "working hard this winter"... love that.

Another shout out to all teams that show effort and discipline, especially in coordinating lead outs (my own team included!)

me too me too me too (Nation's Tri)

2009-04-20T15:53:00.000-04:00

How sweet it will be to have Clara Barton Parkway closed to everyone but TT'ing tri geeks?!
I did this triathlon before (yes, with Adrian Fenty) and we cruised up and down Constitution ave- all six or eight lanes just empty as hell.

Rock on.

Good Training and GPS madness

2009-04-17T08:41:00.000-04:00

So, if you happen to have a GPS type device, like the Garmin Edge 705, which I have, which is awesome, you can do fun things with it. This image was created by having Garmin Training Center software (free here) dump my training ride into Google Earth (free here).

Each of those little white boxes is a point with a lot of data; time, HR, etc; but NOT power. All you do is open up google earth and also open up your WKO or PowerAgent software and find a time you want to look at, then find that data point on google earth.

Tysons Corner Crit 2009

2009-04-16T17:13:00.000-04:00

So Tysons was tough. I am trying to post a chart.

This is an atypical hill repeat from Tysons. One of the harder ones, note the Peak 30s mark.

This was 45 minutes into the race. I FEEL like I did a lot of work to get to the front and then hang out there as the big break broke up and people came back. This was probably one time up the hill where I moved up a few positions.

AVG Watts was 280. Normalized power was 368W.

This profile is the heavier version of this one, put out by a lighter, much lighter rider.

With our comparison comments posted under this entry...

This is the power distribution chart from Tysons 2009