28.12.10

2011.05: 12/27-1/2 Base 2 Week 2

Well, it's only a day into this week and already I feel like i'm slacking. motivation isn't quite there again and this snow isn't helping. I'm hoping to pick up a pair of waxless xc skis on wednesday to help me get a little change of pace. My plan says 5.5 hours for this week. let's see how it goes.

Thursday-Sunday: nothing, i don't think. bad week.

Wednesday: Bouldering today. I'd say 3 hours or so. I feel like my grip is increasing. I also did some squats, inclined crunches and pull ups.

Tuesday: Had to close, no training. rode to work.

Monday: rest day. rode to work in the snow, not too bad. rested.

23.12.10

2011.04: 12/20-12/26 Base 2 Week 1

Alright, this is supposed to be week 1 of Base 2. With the holiday season being dumped upon me, that might not happen quite the way it should.

Sunday: The blizzard of '10 is upon us. Did some xc skiing for about a half hour. I think i'm going to invest in some waxless skis.

Saturday: Merry Christmas to all my reader(s?). I was able to wrangle my family into letting me do the annual j-crew ride. Only 3 of us in total, but a great ride nonetheless.
Time: 01:45:57
Distance: 31.02mi
Speed: 17.6/35.9mph
Cadence: 92/176rpm
HR: 150/182bpm
NP/IF: 186W/0.84

Friday: I don't think I did anything. work and family, probably.

Thursday: work again. things are getting hectic. no riding. just crawling into a ball and crying myself to sleep.
EDIT: Oh hey, guess who just got shamed into riding? http://connect.garmin.com/activity/60472728
Time: 1:00:01
NP/IF: 170W/0.771

Wednesday: worked, did nothing. fell asleep.

Tuesday: had the day off from work, was going to ride. but it was cold and windy. Instead, I did some bouldering for 2 hours or so. this means probably no long base ride, as my only other day off from work is christmas day. so much for this week.

Monday: rest day, rested.

15.12.10

2011.03: 12/13-12/19 Base 1 Week 3

Week 3. this is a rest week with 3.5 hours scheduled.

Sunday: didn't race. I couldn't get to sleep to save my life, felt like crud in the morning as a result. Did 3x10 squats at night.

Saturday: nothing. planning on racing tomorrow.

Friday: did some spin-ups on the rollers. I didn't fall off this time. hooray! 5 intervals at 140,150,160,150,140 rpm with the track bike. I felt good during it. I definitely think the shorter length cranks on the track bike are much easier to turn over than my 170mm's on the road bikes. This leads me to believe that those guys who say crank length doesn't matter are full of shit who have no clue what they're talking about. Figures that it's namely triathletes who seem to say that. Just goes to show you they have no clue what they're doing. Anyhow, here's some data:
Time: 00:31:01
RPM avg for each interval: 142/153/162/152/141rpm
Max: 180rpm

Thursday: nada. long day at work. passed out.

Wednesday: Got a good base ride in today. Not much to say about it.
Time: 03:02:13
Distance: 52.07mi
Speed: 17.1/28.9mph
Cadence: 99/126rpm
HR: 151/176bpm
NP/IF: 168W/0.758

Tuesday: had the day off from work. I was hoping to get a long ride in, but it snowed the previous night, so I just plain old didn't want to go out. instead I went walking for approximately 2 hours. gmap pedometer tells me I walked for just over 7 miles. I also rode the rollers for 20 minutes at an easy pace. no data for that as I rode aria, which doesn't have a cadence/speed sensor. this was followed by some stretching.

Monday: rest day. rode to work and did some squats at night. 3x10reps of 60lbs each. i don't know if this is a good amount of weight or not.

11.12.10

2011.02 12/6 - 12/12 Base 1 Week 2

Sunday: nothing again. rain and all. did some core and leg work, though. calf raises and transverse planks.

Saturday: probably nothing. who knows.

Friday: shorter endurance ride. it was less windy today than wednesday, but seemed a lot colder. maybe it was the occasional snow. I think the entire ride was spent thinking "maybe I should just go home". Good to know that despite this, the whole ride was still completed. http://connect.garmin.com/activity/59297830
Time: 2:02:21
Distance: 34.26 mi
Speed: 16.8/36.3 mph
Cadence: 91/121 rpm
HR: 145/173 bpm
NP/IF: 186W / 0.840

Thursday: Rock climbing for 2 hours. I think I'm getting better.

Wednesday: Long endurance ride today. long. not too cold. i think in the low 30's. the hardest part was keeping my fingers warm. http://connect.garmin.com/activity/59161240
Time: 3:20:02
Distance: 57.39 mi
Speed: 17.2/28.2 mph
Cadence: 94/161 rpm
HR: 142/174 bpm
NP/IF: 165W/0.747

Tuesday: Tried spin-ups on rollers. Only did 3 intervals before becoming too sick of the whole thing. I fell off twice. I think i was tired, out of practice and sick of all the crud around me. here's some data: http://connect.garmin.com/activity/59104642

Monday: rest day. rested.

3.12.10

2011.01: 11/29-12/5 whoo boy. Base 1 Week 1

well. a new season is upon us. yeesh.

Sunday: Kreb cyclocross race. sorry for not writing a race report, but it can be summarized by this: ouch. rode the monocog, but modified with drop bars. my gear felt too hard for the high grass, but way too low for the asphalt sections. boo. regardless, got 14th out of 37. bam. http://connect.garmin.com/activity/58868600
Time: 55:01
Distance: 11.08 mi
Speed: 12.1 / 20.2 mph
Cadence: N/A
HR: 180/189 bpm

Saturday: took the day off, i think. this is what i get for not updating right away.

Friday: woke up late. Supposed to be spinning today, but I switched to another longer endurance ride. it took forever to get out the door. probably for good reason. I had to fight for every inch of road today, including almost getting thrown under a fuel oil truck on the way out and a car being towed by another car on the way back.
Time: 2:45:45
Distance: 51.60mi
Speed: 18.7/34.6mph
Cadence: 103/141rpm
HR: 160/188bpm
NP/IF: 173W/0.837

Thursday: moderate endurance day. Didn't do anything. I had to hump 300 turkeys around at work today. I think i might have pulled something. went home and sacked out.

Wednesday: supposed to be my long endurance day. unfortunately, it was very rainy all day. I walked for about an hour in the rain and at night rode the rollers for a half hour.

Tuesday: short endurance day. did 3 hours of bouldering. definitely a workout.

Monday: rest day. rested. so far so good.

29.11.10

2011: A Look Ahead

Alright, well first off, I guess this isn't really a look ahead since apparently this is my first week of the 2011 season. Basically, I just wanted to post my goals for the upcoming season and talk about my A races.

Goals:
1:16.5 kilo - I raised this up from my 1:15 kilo from last year, because quite frankly I think that was a little too optimistic.
Top 5 opening week and states - Self explanatory, should be doable.
Top 10 cat 4 road race - only 3 cat 5 races left. I can do this...

As for the A races, same as last year: opening weekend at the track and states. I'm also tempted to try racing the tour of the battenkill this year, but that's a bit of the opposite end of the spectrum from the training for the track. time will tell.

14.11.10

2010.50 - Part II: Season in review

I figure I should do something like this, so lets see. I'll start with my goals that I set in my 2010 Annual Training Plan:
1- 1:15 kilo
2- Top 10 Opening Weekend
3- Top 10 Cat 4 road race

So, how did we do? My best kilo was a 1:17.94, so there goes that one.
I was 6th overall at opening weekend. That's 1 and 1
Finally, well...I'm still a cat 5 on the road, so the last goal isn't even close to being passed.

In this light, my season was honestly pretty terrible. however, I still think all in all, this season ended well.

Here's the highlights:

-Fastest kilo at opening weekend
-6th overall at opening weekend
-3rd overall in the twilight track series
-4 2nd places at state championships (kilo, points, team sprint, omnium)

So all in all, i'm pleased and hope to continue to grow next season.

2010.50 - Gettin' ready for next season

Holy crap. As you might have noticed, I haven't been paying any attention to my training plan anymore, so it comes as quite a suprise that we're on week 50 now. tomorrow is week 51! In two weeks my 2010 season will be over! wow!

I've been working on doing some power testing and getting my ATP set up for next season. I'll post when the ATP is done, but here's how the power testing has been going:

Sunday: Did a graded threshold test today. Here's the setup: starting at 100W, increase by 20W every minute until the power level cannot be maintained. Looking at the data real quick, it looks like my LTHR is still around 175, with a FTP between 240 and 260W. One interesting trend that I noticed is that the final test levels became harder much quicker than the last time I tested. I wonder if this means I did not warm up as thoroughly as last time. Alternately, the last test I did used speed in 1mph increases instead of power, so maybe a 1mph increase is less intensive than a 20W increase. Here's the gconnect linky: http://connect.garmin.com/activity/56784834

hopefully I can do some different testing soon to help me get some better numbers.

10.9.10

2010.40-41: 8/30-9/12 (i'm rollin' on, just rollin' on)

well, if you haven't guessed now that my season is over, this blog is going to get pretty quiet. i'll see you in december. as for riding and/or training, here we go:

Week of 9/6:

Thursday: rode to roadworx (shop of the gods, they say) to order some parts for my powertap wheel. i don't know if i've mentioned this before, but i'm building up a powertap wheel. in case that wasn't obvious from the previous sentence. as for the ride, it was windy, and i felt slow. same old, same old. one interesting anecdote to add though: i rode past a building with two flagpoles, maybe 20 feet apart. one flag was pointed straight out from the wind, and the other was hanging straight down, seemingly without any wind. weird.

Wednesday: rode before work. felt sluggish again. i've been feeling that way a lot lately.

week of 8/30:
Friday: Rode with Kurt through the hurricane. We were hoping to stop at roadworx (the crown jewel of bike shops) so he could get fit on his new cannondale, but things didn't work out. instead, we did some hills and whatnot.
Time: 02:37:27
Distance: 40.30mi
Speed: 15.4/35.5mph
Cadence: 84/120rpm
HR: 141/185bpm

wednesday: rode with danny. we both kind of felt like crap.
Time: 01:30:12
Distance: 25.55 mi
Speed: 17.0 / 35.1mph
Cadence: N/A
HR: N/A

31.8.10

2010.37-39 Peak and Race weeks

Alright, so my adoring readers might have noticed a lack of posts lately. I've been away. I like to fine tune my form by not riding and instead gorging myself while on a cruise to alaska. I did ride the exercise bike on the ship 3 times. it was painful, but not in any good way. See the race report post for, well, my race report of state championships.

Looking at my garmin calendar, I did ride the day before states. so here's some data:
Time: 00:49:52
Distance: 14.71 mi
Speed: 17.7/35.6 mph
Cadence: 93/141 rpm
HR: 169/194 bpm

30.8.10

RACE: New York Track Cycling State Championships

Alright. Weather: warm to hot. not very windy to slightly windy. sunny. definitely sunny. Saturday: Managed to do the same as at opening weekend, which was spend so much time on my warmup gear (49x16) that I didn't warm up in my race gear (49x15) at all for the kilo. That's always a fun suprise trying to turn that over for the first time in the day.

Kilo: Started on the backstretch, which meant finishing on the homestretch. I felt like the start was good. I sat in turn 3 already, which i think might have been too early. Stood up again on the homestretch on the first lap to kick it up a little. had the usual trouble staying on the red line (what else is new?). I felt strong at the end, and ended up with second behind mike W, who i've been told has basically been training for that event and that event alone, so more power to him. he deserves it. http://connect.garmin.com/activity/46782968

Points: Don't really remember what happened anymore, maybe someone will post video. All i remember is Steve Marmo was really breaking my legs with the pace. He's a strong guy. He won it, I got second again. http://connect.garmin.com/activity/46782966

Win'n'out: not a state event, but still for the omnium. I tried to jump later than normal, and kept it up. first for me. http://connect.garmin.com/activity/46782961

Sunday: got to the track really early. rode in both gears, even put on the 50t chainring.
Flying 200's: wound up a little late, i think. took my own personal line, which is the opposite of everyone else's line. got 8th seed with a 13.454 or something. i didn't really care. http://connect.garmin.com/activity/46782958

1st sprint: 3-up against scott savory and andy da silva. andy tried to help me out, but i didn't even really try. scott just psyches me out way too much. he has more endurance, more sprint, and more experience/tactics, so how can i win? dumb luck. regardless, scott advanced. I also have to add in here that Karl showed up to race today. In his first sprint, he kilo'd to the win. and it was glorious.

1st sprint repechage: i think it was a 4 up with marmo being the main rival. i almost got it, but was half a bike behind marmo at the line. that ended my sprint.

Scratch: Karl and I couldn't figure out any tactics beforehand, so we decided to just wing it. it ended up being karl, steve and me rotating on the front (why did i feel the need to be there?) until i asked karl to push the pace at around 4 to go. at 2 to go i had the genius idea to try to jump off the front and try to suprise everyone. little did i know scott was right behind me. they all passed in turn 4 on the last lap, and i sat up to come in 6th out of 7. keep this in mind, as omnium points only go 5 deep. http://connect.garmin.com/activity/46782954

then there were more sprints.

then there was the team sprint. There was a small amount of drama regarding the teams, with harry and scott supposing to be on a team, then scott moving to a different team, siraaj not being sure if he'd race, me not being sure if i could make it friday, the whole race being moved to sunday, etc. eventually it was steve, mike mahesh, stephen smith on one team, siraaj, scott, anthony freeman on another, and karl, andy da silva and me on the third. scott's team went up against a cat 5 team, and we went up against steve. scott beat the cat 5's (suprise, suprise), and we beat steve, but we didn't know the times. in the end scott's team got first, we got second. the results just came out today, turns out we were only .05 off from them. i'm sorry, but that's bullshit, at least when they're timed with stopwatches. http://connect.garmin.com/activity/46782950

omnium: i was in the lead from the second race on, until the team sprint. scott savory ended up with the same number of points as me, and ended with the gold as he had more firsts. i got second again. that's 4 silvers for me, 4 golds for him. he certainly deserved it as he absolutely is the fastest cat 4, and i had more than ample chance to maintain my points. for the future, i'll try not to screw up so much.

5.8.10

RACE: Kissena Twilight Track Series 8/4

Well the forecast originally called for thunderstorms, but they cleared the radar in time to race. I took the train in this time, as karl was doing stuff that wasn't racing. I met a guy on the train going in that said his brother won the gold in rome in 1960 for the kilo. i assume he meant the olympics, but wikipedia does not agree. shrug. anyhow, got to jamaica, rode to the track in time. raced. here's a rundown:

Chapter 1: Unknown Tempo. Basically a tempo race at unknown distance. scott tried to break off the front at first, i bridged and tried to keep a two man break type deal. he gave up though, so i just kept off the front for the rest of the race. i just got lucky with the distance they decided on. another lap and i would have been toast. data:

Chapter 2: 4 lap scratch. somehow I managed to get myself at the front and then lead the entire scratch, until around turn 3 of the last lap. where i was promptly passed by just about everyone. siraaj was pretty firmly on my wheel, and despite my elbow flickingest, he stayed behind me. whatever. http://connect.garmin.com/activity/43208898

Chapter 3: Points race: almost took the first set of points, but siraaj pipped me at the line. nothing to write home about on the next two sprints. I think it was 5th and 5th for one point each. http://connect.garmin.com/activity/43208897

Thus ended the omnium. savory took lead, siraaj eked out 2nd, i sucked it up into 3rd.

Epilogue: A feature. Tailgunned until about 2 to go where I happened to have moved up the pack just as an attack went. I attacked, too. ended up passing attack the first, tried to hold it until the line, but prensky and savory passed me like i wasn't moving in turn 4 on the last lap. took 3rd though. at least i got that much. http://connect.garmin.com/activity/43208893

In conclusion: I raced. Didn't necessarily race tactically. word on the street is savory might do cat 4 track states. there goes my chances.

4.8.10

2010.36: 8/2-8/8 Build 2 Week such-and-such

Sunday: probably no riding. I don't really remember.

Saturday: recovery ride before work. it was fun. yup.
Time: 00:45:30
Distance: 12.12mi
Speed: 16.0/31.4mph
Cadence: 88/116 rpm
HR: 132/168bpm

Friday: ffffuuuuuudge. woke up early for the friday kreb ride. what a clusterfuck. It's been a while since I've done it, and I guess now that it's summer every lance wannabe thinks he can hang at the front. The pace was retarded, constantly surge and brake, surge and brake. And since the fucking idiots up front were too busy pretending they were hot shit, they didn't point out a few garbage cans that almost took me and a few others out. I ended up pushing the cans out of the way as I passed, which some lady bitched at me for after the ride. "You know, I didn't appreciate that". Well know what? I didn't appreciate almost fucking running into them, so you can fuck off. I ended up jumping off the front and taking a longer route for a bit just to cool off a bit. Any more time with those knuckleheads and we would have come to blows. In the end, my average dropped a half mph between getting to the ride and finishing it. That's just wrong.
Time: 02:23:34
Distance: 46.32 mi
Speed: 19.4/31.6 mph
Cadence: 97/129 rpm
HR: 163/196bpm

I rode again in the evening with some friends from work. One of them is just getting into cycling. It's awesome. Coincidentally, we rode to bellport again, where we got root beer floats and some fries. all in all, it was a blast. i tried the ol' superman descending technique on the way back. I can get into it, but I still don't know how to clip back in once i'm all horizontal like. fortunately for me, i just kind of rode into some dirt and fell over. graceful? no. effective? sure. good thing i think at this point they expect me to do something stupid at least once in a day.
Time: 02:16:08
Distance: 35.08mi
Speed: 15.5/33.5mph
Cadence: 87/138rpm
HR: 145/180bpm

Thursday: took it easy. I don't want to get too strong, you know. Then I would just make everyone else feel bad about how much slower they are than me. yeah, that's it...

Wednesday: just raced at the track. no pre-race ride or anything. check the race report.

Tuesday: Rode the rollers after work. Painful, that's what it was. I don't know if I had the resistance higher than normal, or i'm just slower than normal, but it wasn't easy. 2x15min's.

Monday: rest day. as if i needed it.

30.7.10

RACE: Kissena Twilight Track Series 7/28

Alright, raced yesterday. As such, lets us take a romp down old memory lane....

It seemed like it was only a week ago, that fateful day...that happened to be yesterday. The distant past.

...Anyhow. Yes, racing. Went in with Karl. The track schedule was as such: 12 lap win and out, 6 lap snowball, (stupid) chariot, and if possible, the A feature, a 12 lap (which ended up only being 10 lap) devil's scratch.

Karl and I decided on some good old fashioned tactics again, for the first race we decided that i would try to jump off the front (as is my way), and try to win the first sprint. after that, who knows. in order to be sneaky, I aimed for the second lap instead of straight from the gun. Well, it ended up working, but slightly. Siraaj made a good effort and almost caught me, but didn't. so there's that. Then Karl won the second place sprint. Talk about domination. here's data:

Second race was the snowball, Karl and i decided that he would go for the early points, and I would try to win the big points at the end. I don't think we could have worked it better. Karl made sure to point out one useful piece of advice to me: don't end up in the back. Well, suffice it to say, by the end of the neutral lap i was all the way in the back. I thusly spent the next few laps trying to get to the front while karl swept the points. In a bit of perfect timing, right as he sat up, I made it to the front and jumped, staying ahead for the last 3 laps. boo-yah. Again it was 1st for me and 2nd for karl. more data:

Then there were the chariots. Alan decided on doing two heats to determine the final chariot group. Karl and I were in the same heat, along with siraaj. Unfortunately, he pulled out of his pedal, which happened to be fortunate for me because i'm sure i wouldn't have advanced if he were in it. Both Karl and I advanced to the final, which Karl won, and I got fourth. No data, I didn't even bother to record it.

This put Karl and me into the A feature, with Karl one point ahead of me. I decided on the same strategy the last time I did a devil's scratch A feature, which was set tempo until people stopped getting pulled. Karl wasn't feeling it, I think, so he got pulled. Anyhow, in the end, Alan sat on the wheels of Dan Lim and I until the end and jumped. Alan won, Dan got second, I sat up, got fifth. whatevs. A series of datum points:

There you go boys and girls.

28.7.10

2010.35: 7/26-8/1 Build 2.3

Sunday: no riding. boo.

Saturday: no riding.

Friday: rode for a bit today. I woke up late, and just plain old wasn't really feeling it. By the end of the ride, I was also having trouble breathing. Exercise induced asthma or something, i think. I think my sinuses were just dried out or something. data:
Time: 02:04:00
Distance: 36.51 mi
Speed: 17.7/37.2 mph
Cadence: 91/159 rpm
HR: 154/187 bpm

Thursday: took it easy today. No riding.

Wednesday: Planned on racing at the track, which i did. Look to the race report for that data. Look here for my pre-race ride of warming up. Went to the lighthouse and back. I felt good on the out, kind of bad on the back. I think it was a lack of foodstuffs. Fortunately, I had time to eat and get ready before the track. Have some data:
Time: 01:10:22
Distance: 21.06mi
Speed: 18.0/32.4mph
Cadence: 92/130rpm
HR: 153/185bpm

Tuesday: Did some spin intervals. 5x1min. I tried to do a pyramid type deal, where i maintained at least 140 rpm, 150, 160, 150 and back to 140. 140 rpm felt easy, 150 harder, 160 i'd say was rather difficult to maintain. but i still completed it, so props to me.
Int1:
Cad: 142/145
HR: 147/158
Int2:
Cad: 151/155
HR: 154/166
Int3:
Cad: 161/166
HR: 161/179
Int4:
Cad: 151/155
HR: 155/170
Int5:
Cad: 143/148
HR: 154/164

Monday: nada again. work tore me up.

21.7.10

2010.34 - 7/19-7/25 Build 2.2

Sunday: Did a quick ride before work. nothing interesting.
Time: 00:37:37
Distance: 11.89mi
Speed: 19.0 / 33.7mph
cadence: 97/116 rpm
HR: 176/194 bpm (hm...)

Saturday: nada.

Friday: no riding again. tisk tisk. I don't blame myself though (how could I?). I was supposed to do either a long endurance ride or sprints. I know, that's two opposite ends of the spectrum, but whatever. But yes, it was raining. that's what I was getting to with this whole thing.

Thursday: work, and then partying. no riding.

Wednesday: Did some bouldering in the afternoon with dave from cheese. what a workout! geeze. after that, I came home and did some 2x15 minute intervals.

Tuesday: I was aiming to do some kind of training today, but since i'm planning on racing and/or rock climbing tomorrow, i figured i would do something on the easier side. this means: spinups. i'll have to compare to my previous spin data, but i definitely felt slower. only did 4 one minute intervals. here's the numbers:
Time: 00:25:01
int1:
Cad: 162/180
HR: 169/183
int2:
Cad: 159/166
HR: 160/179
int3:
Cad: 150/165
HR: 158/176
int4:
Cad: 159/163
HR: 163/182

Monday: Rest day after yesterday's omnium. turns out I won it. I wish I had dominated more. It would have made the win feel more legit. oh well, i'm not complaining.

18.7.10

Race: Kissena July Omnium

Outline for later:
hot
so hot.
sprinting? not so much
3rd in 500m qualifier
last in finals
mystery race? 5lap scratch
win
A feature:
not so much

i think that's about it.

Okay, here we go: It was hot out. stupid hot. even the breeze was hot. that's what I get for wanting to alternate between sitting and then racing inside a giant asphalt bowl. between the heat and my stupid finger, i knew my performance would suffer. as for the finger, it didn't hurt, just the way the bandage is wrapped around it, i can't bend my middle finger enough to actually grip the bar. as such, I can only hold the bars with 4 fingers on my left hand. this makes sprinting hard. I think i only sprinted out of saddle once. and it was scary.

speaking of sprinting, the first event was a flying 500m scratch qualifier. too bad i'd have to sprint for this. I had debated putting on a stiffer gear for this faster race, but in the end stuck with my usual 88ish" gear. there was a stiff headwind on the back stretch all day today. it made life between turns two and three hell. the first 500 m i took the first spot on the rail, led until the bell and then stayed up at the front to the line, where i got third. I probably could have gone to 2nd if i wanted to put in some more effort, but again, heat. so screw that.

even though only the top two qualified for the 500m finals, i was able to get the wildcard slot and got to do it again. which actually sucked less than the alternative, which was a triple sprint. which is basically doing a 500m scratch three times in a row. now that, my friends just screams fun.

so yes, 500m finals. heat and death, mostly. rolled in either DFL or penultimate suckmeister. i guess they didn't feel the need to record numbers that far back at the time, but eventually upon trying to clear up the results, i just took last.

after this was a mystery race. as much as i was hoping the mystery race would be an unknown distance (you know, to up the mystery that much more), it ended up being just a 5 lap scratch. i started in the back, and sat there until around halfway through. i made it to the front around 1 to go, and held it barely until the end. i almost didn't, but fortunately, i looked back in turn 3/4 just in time to see another rider trying to come around, and i just put down some extra power.

the final race was the A feature, a 10 mile scratch. do note that it's 10 mile, not 10 lap. 10 miles is actually 40 laps. again heat and suckage meant that i tried to sit in as long as i could, but i was consistently dangling off the back. add to that all the riders right in front of me who would sit up, and i was doing a good amount of sprinting just to stay in contact. eventually, around 23 to go i gave it up and sat up.

now for some data. i tried to use the autolap feature of my garmin for once. i forgot on the first race, so the data for both 500m are together. here we go:
500's:
mystery:
A feature:

14.7.10

2010.33: 7/12-7/18 BUILD 2.1

Sunday: raced in the Kissena july track omnium. see above race report.

Saturday: rode to work finally. it went pretty well. that's all the riding I did. track race tomorrow, gotta be fresh.

Friday: no riding again...this might mean i'm gonna suck at the race on sunday. whoops. also, I stopped at Roadworx, official bike shop of anyone cool. Picked up a powertap. mm-hmm. now i just need me a rim. also, on a side note: http://en.wikipedia.org/wiki/Cant_(road/rail)
...don't even bother asking what those have to do with anything.

Thursday: no riding. still don't want to gush blood out my finger. so much for building.

Wednesday: racing was cancelled. also my finger is all cut up and bloody. no riding.

Tuesday: rest day. Instead I decided to change it up and cut the heck out of my finger at work. whoops. hopefully this doesn't ruin my schedule already.

Monday: As you might note, I'm giving training a try again. I'm hoping for a mini-peak for state championships. My week is supposed to start on tuesdays now, so today was kind of a nothing day. which ended up being what i did...nothing.

9.7.10

Race: Kissena Twilight Track Series 7/7

Alright, here we go. where to start? Karl and I raced the 4's. Alan wasn't there this week. Turns out he upgraded to cat3 now. Props to him. The race schedule was a 7 lap point-a-lap, 3 lap scratch, 9 lap points. Karl and I were interested in working on some team tactics, and quite frankly, I think we did well. We planned early, adapted as the race went on, and took home some good points.

Race the first: the original plan was for me to jump early and stay off the front for 4 laps to get enough points to win. the we found out that the final sprint counted for 3,2,1 points. I still gave it a go, thinking instead of getting some points early, sitting back in, getting some points late. I don't really remember the details anymore, but Karl won the race, I got second.

Race the second: 3 lap scratch, I was still not feeling like winning, maybe it was the heat. who knows. regardless, on the last lap, mike mahesh tried to go early, whatshisname caught up, I sprinted from the back of the pack and was able to pass mike, but whatshisname won. So again, second place.

Race the third: the goal was for karl to win this one. I'm happy to say he did. I was just supposed to lead out for each of the points sprints. The first sprint I led kind of early, but by the last sprint, i think we got it figured out. good job karl.

This ended the omnium, with karl in first and me in third. this brought us to the A feature, a devil's scratch. Basically, it starts as devil takes the hindmost, then switches to a scratch. with 8 people in the race, we did 10 laps. lap 10 was neutral start, 9 was neutral, 8,7,6,5 were regular miss'n'out. then the rest was a scratch. I have given up on pretending i can play the devil. I'll leave that skill to joe brennan. he is a tactical mastermind. My strategy was much simpler: go fast, stay on the front. it seemed to work, i didn't get pulled. Karl was the last to get pulled, i believe. then during the scratch I got suckered into putting my nose into the wind the whole time, except when tadeusz or gary would make a little attack. eventually, on the final lap the sprint was on for them and i rolled in for 3rd place.

all in all, good job east end. hooray team tactics. hooray karl. and most importantly, this race report is pretty freaking dull and not very detailed. i'll try to get these things done sooner.

EDIT: oh yeah, the important stuff, race data.
split breakdown:
1- point-a-lap
2- scratch
3- points
4- A feature: devil's scratch

7.7.10

2010.32: 7/5-7/11

Sunday: did the ol' early morning group ride. waking up that early sucks. I just want to put that out there. The ride itself was fun, went to northport. very likely my favoritest of rides. The pace was slow up until the end, but quite frankly I didn't mind. This works in well with my whole resting thing i've been trying lately. Actually, while i'm on the topic, I think I'm going to jump back into a build 2 sequence in order to try to prep for track states. I think I should have time for that and possibly (more like definitely!) dominate. Alright, back to it, I also got to make fun of Jeff's new aero bars. All in a day's work, I say. Also also, hello Jeff, if you managed to find the blog! Here, ever expanding readership (I think if Jeff starts reading, my readership numbers will double...to two people!), have some ride data:
Time: 01:54:42
Distance: 30.90mi
Speed: 16.2/36.1mph
HR: 142/185bpm
Cadence: 85/133rpm

Saturday: rest day. the end.

Friday: eventually got out on the road today. felt like crud. I think I went out way too hard along river road, and after that, my legs just were dead.
Time: 01:20:16
Distance: 24.37mi
Speed: 18.2/40.4mph
Cadence: 90/122rpm
HR: 154/181bpm

Thursday: rode in the morning with soap and danny. seemed like danny wasn't feeling it today. I felt bad. Maybe he just needs a rest day. Also, Adam passed us in his work truck on the way back. Needless to say, I grabbed onto the side for a little to get a rest.
Time: 00:36:03
Distance: 9.44mi
Speed: 15.7/29.3mph
Cadence: 80/115rpm
HR: N/A

Wednesday: Track day. Did an easy ride early with danny. I felt like had it been any longer of a ride, I would have died from the heat. Danny was riding well, though. here's some data. see separate race report for the track racing.
Time: 01:18:54
Distance: 22.65 mi
Speed: 17.2 / 34.4mph
Cadence: 91/117 rpm
HR: 152/181 bpm

Tuesday: No riding again. trying to rest some more. Also, that whole work thing.

Monday: No riding. i'd been aiming for some good old fashioned resting again. I don't know, lately I've been feeling sluggish. I don't know what that's all about.

28.6.10

2010.31: 6/28-7/4

Sunday: Tried to ride with the morning crew. Apparently they don't ride on government holidays. So instead I did my own little ride. I was aiming for longer, but I had a case of the fuckits again, so I went home and then to church instead. I found a GP4 tubular wheelset out for the trash on the way home, though. I also found RonG on the way out. All in all, not too bad.
Time: 01:03:02
Distance: 18.07 mi
Speed: 17.2 / 32.6 mph
Cadence: 91 / 121 rpm
HR: 140 / 167 bpm

Saturday: shrug. don't really remember. I think I took the day off. probably work or something. who cares.

Friday: woke up feeling like crud. Regardless, still got a good long ride in, and then rode with danny afterward.
Time: 02:30:45
Distance: 46.65mi
Speed: 18.6/32.8mph
Cadence: 96/120rpm
HR: 154 / 189bpm

Time: 00:41:09
Distance: 10.63mi
Speed: 15.5/31.9mph
Cadence: 91/126rpm
HR: 145/185bpm

Thursday: Rode for a little before work. I forgot how nice it is to get a good little ride in before work.
Time: 00:58:38
Distance: 15.31 mi
Speed: 15.7 / 31.5 mph
Cadence: 87 / 136 rpm
HR: 130 / 174 bpm

Wednesday: Rode by myself again. Started strong, then took it easy. stopped at each beach for a while. what a beautiful day. I felt strong today. I probably would have done alright racing, but I wasn't really feeling it.
Time: 02:14:56
Distance: 37.42 mi
Speed: 16.6 / 34.0 mph
Cadence: 87 / 135 rpm
HR: 146 / 188 bpm

Tuesday: Rode for a little before work. just to get something in. Not much to say.
Time: 00:41:29
Distance: 12.82 mi
Speed: 18.5 / 31.7 mph
Cadence: 97 / 121 rpm
HR: 163 / 186 bpm

Monday: I was supposed to ride with danny today, but late last night he ate shit after being attacked by some douchebags in an SUV. This place makes me despair for humanity.

24.6.10

2010.30 6/21-6/27

Thursday-Sunday: Work has been kicking my ass. no riding. no nothing.

Wednesday: No track racing tonight as we decided to celebrate my father's birthday. Instead, I ended up riding early with soap and danny, and then some more with just soap. here's some datas:
Time: 01:42:14
Distance: 27.54 mi
Speed: 16.2 / 36.4 mph
Cadence: 88 / 139 rpm
HR: 139 / 180 bpm (ahaha)

Tuesday: Well I was supposed to work, but I ended up switching my friday for another guy's tuesday at work. As such, I took the opportunity to get a nice long(er) ride in. Got a flat about 17 miles in. I was debating on whether to just turn around or continue riding. I decided to take the gamble and ride more, just because honestly flatting is so rare.
Time: 03:02:09
Distance: 57.19 mi
Speed: 18.8 / 35.1 mph
HR: 160 / 182 bpm
Cadence: N/A

Monday: work/rest day. no riding

17.6.10

Race: Kissena Twilight Track Series 6/16

Alright, Karl and I finally were able to make getting to the track on time work. In fact we got there with oodles of time. The cat4 schedule was a win and out, tempo, and chariot, with a 3mile final for a potential A feature. Firstly, I'd like to say that having a team-mate is awesome. It makes racing so much easier.

For the win 'n' out, I decided my plan was to just go from the gun (or whistle, in this case). Turns out, it worked! The main competitor we had to worry about, Alan, just ended up playing cat and mouse with Karl while I got away.

In the tempo, Karl and I decided that he would try getting away and I would just stick on Alan's wheel and outsprint him each lap. Karl ended up fading a bit, with Alan creeping past him. I tried to bridge Karl up, but he couldn't stick on my wheel, and I ended up outsprinting Alan for the last two laps. Unfortunately, this still put me 1 pt behind, and he got the win. Props to him.

The chariot? it's dumb. that's all I have to say. Karl won. Good job for him. It's still a stupid race. end of story.

All this alternating of winning put Karl, Alan, and me in the A feature. I believe Alan's plan was to help out his team-mate gary who races the 1/2/3's. For Karl and me (well me at least), the plan was to just not get dropped horribly. It was a struggle for me, as I still have a hard time getting comfortable on that track. However, with two to go, I gave it a shot and went off the front. I stayed away until 1 to go, when the real players wound up their sprints. I think all in all I still ended up around 5thish, perhaps? good job me. and good job everyone else. now for some data:

Split Guide:
1 - Win and Out, with some warm down
2 - Tempo, with some warm down. I'm really bad about stopping my garmin
3 - Chariot, "
4 - A feature
Time: 00:21:49
Distance: 6.96 mi
Speed: 19.1 / 36.6 mph
Cadence: 82 / 138 rpm
HR: 170 / 197 bpm (this is probably why I felt like dying for some of the races)

2010.29: 6/14-6/20

Alright, so next sunday is the kissena international omnium. I sure forgot to request off from work, and just found out i've been placed on the wait list for cat 4. whoops. here's to hoping i can get the day off....or it rains....

Sunday: father's day. no riding.

Saturday: no riding.

Friday: Ride to Roadworx (the bike shop of champions) to order a powertap hub and pick up some bibs. Felt strong today. the roads were terribly dirty today though. and lots of stupid drivers. all in all, i wouldn't call it a feel good ride, but more of an i'm fast good job ride.
Time: 02:07:28
Distance: 40.22 mi
Speed: 18.9 / 39.5 mph
HR: 171 / 192 bpm
Cadence: 97 / 129 rpm

Thursday: no riding. I think things did get worked out for the international omnium though. Looks like Alan will be taking my place. I'd say that works wonderfully.

Wednesday: Well, I was going to ride with danny today, but he ended up having too much to do. as such, I rode by myself for a while, then found out that Karl was going to race. So racing it was. See the race report. here's the data for the earlier ride:
Time: 00:41:29
Distance: 11.71 mi
Speed: 16.9 / 38.2 mph
Cadence: 89 / 119 rpm
HR: 156 / 187 bpm

Tuesday: no riding. been bumped up to fulltime at work. this means no more free tuesdays. boo.

Monday: no riding.

8.6.10

2010.28: 6/7-6/13

Sunday: no riding.

Saturday: no riding.

Friday: two rides today. some good old fashioned hard riding and then some even better, older-fashioned riding with friends. i'll finish this later. i'm in no mood right now.

Thursday: no riding.

Wednesday: tended my wounds. no riding.

Tuesday: was planning on riding in the morning, but unfortunately, i've been having trouble sleeping lately, which consequently means trouble waking up. I woke up eventually and went out for a quick spin out to old field. Unfortunately, I took a turn a little too hard on the way out and lost traction. i got pretty beat up, but the bike should be fine. I just need to straighten the bars and replace the RD cable. which I had been meaning to do anyhow. here's some crash data for you:
Time: 00:41:04
Distance: 12.11 mi
Speed: 17.7 / 36.3 mph
Cadence: 87 / 119 rpm
HR: 156 / 184 bpm

Monday: work again, no riding. cleaned my bike after work though.

2.6.10

2010.27 5/31-6/6

Sunday: no riding. yeesh.

Saturday: no riding. also, for future reference, i'm really dumb sometimes.

Friday: no riding. work.

Thursday: no riding. lllooonnnggg stupid day at work.

Wednesday: Rode with soap again. We rode without helmets today. It's actually a really nice change of pace. furthermore, any whiney safety ninnies that are reading this can fuck off if they want to tell me how dangerous it is. also, rhododendron update: not blooming. boo.
Time: 01:31:29
Distance: 23.34 mi
Speed: 15.3 / 37.4 mph
Cadence: 81 / 120 rpm
HR: N/A

Tuesday: took the day off. it's been a long day.

Monday: did my own ride, then I rode with soap. turns out he's back home, so it'll be nice to ride with him again. i've noticed every time i stop at the beach, my avg speed goes way down. i think it might be the scenery.
Time: 01:49:06
Distance: 30.03 mi
Speed: 16.5 / 38.1 mph
Cadence: 85 / 153 rpm
HR: N/A

25.5.10

2010.26 5/24-5/30

Sunday: I met up with the old energy fitness group ride today. I haven't been able to ride with them in a few years now. It was a fun ride, beautiful day. I was amazed at how many cyclists i saw out on the roads. apparently sunday morning is the time to ride. i must have been doing it wrong this whole time.
Time: 02:10:14
Distance: 40.47mi
Speed: 18.6 / 38.2 mph
Cadence: 92 / 144 rpm
HR: 156 / 188 bpm

Saturday: no riding. work.

Friday: no riding.

Thursday: was able to ride for a little with danny before going to work. good ride, wasn't aiming for too hard a pace. what a beautiful day though. I found out i'm currently in 6th in the region for cycling in the greentrek challenge. edging my way up.
Time: 01:11:53
Distance: 17.23 mi
Speed: 14.4 / 33.4 mph
Cadence: 79 / 169 rpm
HR: N/A

Wednesday: Almost racing. Registered, headed to the velodrome, got caught in traffic, missed the number pickup time cut. so karl and i just watched the races, then did some pacing on the track at the end. felt good, used both hed wheels. man, i love these things. no data, though.

Tuesday: Did two group rides today. The "you gotta be kidding" ride at 5:30am, then on to the "see da beach" ride at 8. both rides went pretty well, all things considered. I was on form on the climbs, probably went a bit too hard, actually. I feel bad, my good climbing form always breaks the group apart and so we always have a guy or two dragging behind for the rest of the ride. i'm kind of divided inside, though. on one hand, maybe i should climb slower and keep the group together. on the other hand, the slower riders should really learn to ride within their ability. i have absolutely no problem with waiting up after climbs. in fact, i enjoy it. oh well.
Time: 03:13:04
Distance: 56.59 mi
Speed: 17.6 / 37.9 mph
Cadence: 91 / 147 rpm
HR: 155 / 187 bpm

Monday: work.

19.5.10

2010.25 - 5/17-5/23

Still not really sure where I'm heading with my cycling. Looking at my ATP, I'm supposed to be in base 3 right now. Whoops. I kind of have a new goal of leading the region in cycling on this green trek thing i signed up for. basically, it's wholefoods' way of incentivising exercise. as of the last time i looked up my stats, i was 16th overall for the northeast. piece of cake.

Sunday: work.

Saturday: Work.

Friday: 60 miles today. I was aiming for 70-80. I guess I overestimated the length of the route. I don't know if I could have done more, though. I was riding harder than I probably should have most of the time. It felt good then, but my legs are dead now. Also, I checked the rhododendrons today, there's little green leaves sprouting. I don't know what this means. hopefully flowers are soon to bloom.
Time: 03:14:48
Distance: 60.58 mi
Speed: 18.7 / 41.3 mph
Cadence: 94 / 133 rpm
HR: 168 / 187 bpm

Thursday: Nice day, but no riding. work instead. turns out i'm 9th in the region for cycling. things are going well.

Wednesday: no rain finally, but the whole day looked threatening. i had glued some tubulars last night. I checked them today, looks like the glue job was acceptable. I decided not to hit the track, since the rain out call there can be hard to judge. Instead I did a little ride with danny, but he wasn't feeling too well. I kept on going, since I wanted to see if the rhododendrons were blooming.
Time: 01:07:35
Distance: 20.01 mi
Speed: 17.8 / 37.5 mph
Cadence: N/A
HR: N/A

Tuesday: no work, no riding either. lots of rain. stupid rain.

Monday: work, no riding. also, rest day or something. whatever.

11.5.10

2010.24 Build 1 again? maybe?

Well, I'm still trying to figure out what to do with my training. According to my plan, I should bring it back to square one in order to peak for states in august. I might just throw that plan out the window and continue to race into better fitness. I kinda want to work on my TT for the ESG qualifiers. Time will tell.

Sunday: nothing.

Saturday: nothing.

Friday: Rode to Roadworx today. I think I might get a powertap (gasp). felt strong today. On the way home a passenger in an SUV gave me a push up a hill so i wouldn't have to breathe in some diesel smoke from a truck up ahead. many thanks, random person.
Time: 02:08:52
Distance: 40.67 mi
Speed: 18.9 / 42.7 mph
Cadence: 96 / 161 rpm
HR: 179 / 199 bpm (!!!)

Thursday: beautiful day. too bad I had to work. boo.

Wednesday: No riding, rain. walked for an hour or so.

Tuesday: Rode with danny in the morning. then rode by myself in the afternoon. It was cooold today. not a fan. not at all. data to follow.
Time: 1:40:20 // 1:10:26
Distance: 28.53 // 21.43 mi
Speed: 17.1 / 31.1 // 18.2 / 38.7 mph
Cadence: 89 / 118 // 91 / 121 rpm
HR: N/A

Monday: Rest day

6.5.10

2010.23 - Post Race

Well...the race is over. all in all, i'm satisfied with my performance. Of course, the question on my mind is: what do i do now? Quite frankly, I don't know. I'm not sure what I'll end up doing with this blog, or what direction it'll take. who knows

Sunday: no riding. mother's day and work.

Saturday: no riding. work and all that.

Friday: don't really remember anymore, but I think I rode with my brother for a little bit. no data. sorry.

Thursday: short, quick ride before work.
Time: 00:38:33
Distance: 12.15 mi
Speed: 33.5 / 18.9 mph
Cadence: N/A
HR: N/A

Wednesday: rode with danny again. kinda forgot to record all of the ride. afterward, I did my own ride, which i didn't record either. eh, i've been lazy this week.
Time: 1:27:26
Distance: 20.28 mi
Speed: 37.2 / 13.9 mph
Cadence: N/A
HR: N/A

Tuesday: rode easy with danny. he got a new bike and wanted to test it out. No data for it.

Monday: No riding.

2.5.10

Race: Kissena Opening Weekend 2010

alright, this is just a placeholder for right now. I'm still too tired from the weekend to write a report.

aaaand start:

PRELUDE:

Alright, let's start with friday night. I started to get all my gear together at around 11pm. I know, stupid, but whatever. I checked over my rear tubular again, because I was still worried about the whole tubular separating from itself thing that it looked like it was doing the other day. Turns out it was a smart idea. The entire base tape separated from the carcass of the tubular along the drive side. NDS was still firmly attached. After much cursing and wondering what I would do, I gave gluing it with conti tubular glue a try. I then had to search the house for my suitcase, which was nowhere to be found for a half hour. Eventually, I just gave up on packing in order to get a good night's rest. Didn't happen. Absolutely did not sleep. Finally at 4 I got out of bed, ate a ton of leftovers, and went back to sleep. I woke up the next morning, missed my whole foods store meeting (oh tragedy of tragedies), felt like shit (probably from missing the meeting), got my track gear together and headed out.

SATURDAY:

Saturday was hot. hot, sunny, humid up until midafternoon. Warmed up. Saw the only crash of the day. I'm still not sure what happened, but one way or another Gary S went straight over the bars in turn 4, breaking his collarbone, some ribs and puncturing a lung. Here's to hoping he heals up quick. The day started with Kilo's. This was the one event I was really striving for excellence in. My goal was a 1:15 kilo, with a backup goal of at least 1:17.5. I ended up only with 1:18.28, but it was enough for first place. With some quick math, that turns out to be 28.576 mph.
After this was team sprints, which I didn't do, as I couldn't find any other cat 4's to form a team with. It's times like this I wish I actually had teammates that did track.
The third, and final race was a points race. The first two sprints I was around 3rd place, fell off the pace on the final sprint. This was enough for 5th place, leaving me at 5th on the omnium standings.

SUNDAY:

Sunday started with me getting up late. I made it to the track 5 minutes past noon, just in time to not warm up at all. I got all my gear on just in time to line up at the rail. Sunday was also hot, humid, sunny. I got some major sunburns on saturday. I guess I wasn't shaded enough. Since I was late, I didn't have breakfast, or lunch. Really didn't eat until I got home from racing. Okay okay, i'm getting distracted. right, racing. First race was a scratch. somewhere in the middle I found myself heading up from the back of the pack to the front on the backstretch, got a gap, decided to give it a go. I got a good gap going, people said I was making it hard for them to chase. Of course, I didn't have enough in the tank though, and got passed on 2 to go or so.
Next up was match sprints. I lost the first seeding by half a wheel i'd say. I won the repechage, which got me into the semifinals, and then lost the semis. such is life.
The final race was a miss and out. I always think i'll be so smart and simply sit on the back playing the devil. And I usually get pulled the first lap. Note for next time: sit in the middle for a bit, so i don't get stuck behind the fanning out of people on the first pull. In my defense, though, there were a handful of sketchy people racing again. One guy pulled out of his pedal on the neutral lap in front of me. One guy was just weaving up and down and everywhere. People get crazy on the miss and out. I guess it's always the last chance for omnium points.

CONCLUSION:

Sixth overall. good enough for a pat on the back. here, have some data:

28.4.10

2010.22: Race week!!!

Woo-ha. This is the week. The week of racing.

Sunday: Opening Weekend. See the race report.

Saturday: Opening Weekend track racing. Look to a separate race post.

Friday: Kept it easy today. Rode for a few miles real easy-like. I still feel good for tomorrow. Exciting.
Time: 00:35:53
Distance: 10.30 mi
Speed: 17.2 / 34.2 mph
Cadence: 88 / 123 rpm
HR: 171 / 228 bpm (feel free to completely ignore this. my stupid jersey was flapping in the wind.)

Thursday: No riding. Visited Will at Roadworx (the best shop ever). That's twice in one post, and I don't even get paid for saying it. Anyhow, no ridey ridey. just some spendy spendy. Also, did some pushups. Also also, finally registered for the weekend.

Wednesday: tested the track wheels for a little out on the road. it was freezing cold today. the wheels rocked though. i did a few little sprints, and it was cake getting up above 30mph. i'm excited for the weekend. on a side note, i had forgotten i upped the spring tension on my track pedals. i was really confused why i couldn't clip in easily.

Tuesday: I was going to ride to syossett to pick up some parts from the best bike shop ever (roadworx), but ended up just riding around the area for a bit.
Time: 1:15:29
Distance: 20.52 mi
Speed: 16.3 / 35.0 mph
Cadence: 83 / 118 rpm
HR: 154 / 186 bpm

Monday: No riding. Work and birthdays and whatnot. Don't judge me.

21.4.10

2010.21 Peak Week3

Well my training plan is coming to a bit of an end. Next weekend is opening weekend. the goal. Quite frankly, I'm not sure if I'll be ready. I feel beat. I feel slow. I don't feel motivated. We'll see. I did the best I could.

Sunday: Quit my job at the bike shop. No riding. Finished gluing my carbon track wheels.

Saturday: Rode to orientation for my new job. Rode home. that's it.

Friday: No riding. My calves have been hurting alot today. Don't know what's up with that. Started gluing my carbon track tubulars, and pulled the tubs off my aluminum track wheels. I'll hopefully clean those rims tomorrow, and start the gluing on those.

Thursday: Rode for a little bit. My main intention was to ride to the bike shop, pick up my check, and tell them i'm quitting. Somehow that got lost in translation, and they refitted me on my bike instead. Very poorly. Go figure. I felt very fatigued today again. I don't know what is going on here. I just have no power in my legs. I think I'm going to take a good few days off. Maybe just easy zone1/2 rides.
Time: 1:31:29
Distance: 24.57 mi
Speed: 16.1 / 36.7 (boo)
HR: 152 / 197 bpm
Cadence: 85 / 164 rpm

Wednesday: Rode today. Took out the pedalforce this time. It was nice to switch to campy again. If only I rode well. I don't know what it is, but lately my riding has felt very labored. I don't know if it's all the sprint training I may or may not have been doing, or what's going on.
Time: 1:58:45
Distance: 31.98 mi
Speed: 16.2 / 35.7 mph
HR: 155 / 186 bpm
Cadence: N/A

Tuesday: I feel like I almost gave myself a hernia at the bike shop today. I'm going to quit. That shop just isn't worth it. On a side note, I think I might start writing up reviews of local bike shops. Stay tuned. No riding today.

Monday: Rest day. rode to work and back.

12.4.10

2010.20 Peak - Week 2

Sunday: Rode for a little bit after work. Did some stupid hill climb things. Could have been worse.
Time: 00:25:52
Distance: 6.16 mi
Speed: 14.3 / 36.2 mph
Cadence: 76 / 126 rpm
HR: 155 / 183 bpm

Saturday: No riding again.

Friday: No riding. Went to see Soap's last viola-ing. It was impressive.

Thursday: Rode to Syosset today. I needed positive re-enforcement about my training plan. After yesterday's suck ride, I started to doubt my training. Especially whether I'll be able to turn over my kilo gear or not. Will was able to console me, though, and I think I should still be good for opening weekend. I think I'm going to do me some hill climbs tomorrow to work on leg power. Alright, well here's some data. I felt real good today. I was trying to go easy, but I still ended up with some pretty fast averages.
Time: 2:17:15
Distance: 43.17 mi
Speed: 18.9 / 37.5 mph
Cadence: 97 / 128 rpm
HR: 171 / 192 bpm (yeah...real easy...)

Wednesday: Rode for a little bit today. I was hoping at first to wake up in time to do a fast 50 miles with some guys. slept through that. then i decided to just do some sprints. that didn't go too well. I don't know, it was just a bad day overall. I think a combination of having slept all of forever last night, wondering about this job, being beat up from the job, my garmin taking forever to find where i was, etc. yeah, yeah. call the whaaambulance. see if i care. anyhow, like i was saying, today sucked. here's some data.
Time: 1:06:54
Distance: 18.40 mi
Speed: 16.5 / 36.0 mph
HR: 158 / 186 bpm
cadence: 86 / 122 rpm

Tuesday: No riding again. lots of work and being tired. how long should you work at a job before you can honestly say it just doesn't work for you?

Monday: Started work at the new bike shop. What a long day. This is really going to bite into my riding. I don't even know if I can call this a rest day.

5.4.10

2010.19 Peak - Week 1

Peak? Peak? does this mean opening weekend is almost here? I don't like it. not one bit.

Sunday: No riding again. Had to meet the brother's fiance's mother. She seems really cool.

Saturday: Helped the team for the Tour of the Battenkill at the second feed. It was a lot of fun. I think I got my bottle handling technique worked out. Also, had some good luck with the musettes.

Friday: No ride. I don't really remember what I did during the day, but in the evening I went up to cambridge, NY to help the team at the tour of the battenkill.

Thurdsay: I think I rode or something. I'll have to check the ol' garmin. EDIT: yes, a ride. I didn't really know what intensity I wanted to do, started out strong, then kinda chilled out. Nothing really to write home about.
Time: 1:17:20
Distance: 22.43 mi
Speed: 17.4 / 37.1 mph
HR: N/A
Cadence: 86 / 113 rpm

Wednesday: Did some "Lactate Tolerance Reps", aka sprints. Each sprint was about 1.5 minutes, with 4 minutes rest. All out. 5 of them. We had a pretty stiff headwind today, so most of the sprints were only around 25ish mph.
Time: 1:15:10
Distance: 20.62 mi
Speed: 16.5 / 33.7 mph
HR: 164 / 192 bpm
Cadence: 86 / 119 rpm

Tuesday: Rest day. Did a real easy zone 1 ride for about an hour. No data.

Monday: Today. Today was a day of genius. Now, normally mondays are my rest days, but I had a hankering to do a stupidly long endurance ride. However, now that I'm in the ol' peak week, i'm only allowed to do a moderately long endurance ride on tuesdays. Well, I had an idea. The greatest of ideas, in fact. I'd do my stupidly long ride on monday, then rest tuesday, making myself ready and refreshed for wednesday's training. But what kind of stupidly long ride should I do, I asked myself. Well, sunday was the tour of flanders, and long island happens to have a town named flanders that is pretty stupidly far away. Sure, let's tour flanders! All in all, the ride went well. I felt strong (19.1mph avg) up until turning back on to sound ave. turns out the 7mph wind out of the SSE that I started with turned into a 17mph wind out of the SW, gusting to 21mph. ouch. also, some kid in a beat up civic called me fat. i'd say he was pushing 200lbs easy. just saying.
Time: 04:22:08
Distance: 80.02 mi
Speed: 18.3 / 39.9 mph
HR: 164 / 186 bpm
Cadence: 96 / 136 rpm

29.3.10

2010.18 Build 2 week 5

Well this week is finally a rest week. And it couldn't come at a better time. It's supposed to be endless rain until thursday or so.

Saturday: Rode with the brother. We went to the old field lighthouse. Not too bad of a ride. I was hoping to see the GAB along the way, as they were doing a Battenkill training ride that I not very reluctantly ended up having to skip.
Time: 1:21:03
Distance: 21.84 mi
Speed: 16.3 / 39.1 mph
HR: N/A
Cadence: 86 / 123 bpm

Friday: No riding. Had to bail water out of the grandparent's basement, then went to the Kreb Cycle. Paid my team dues.

Thursday: got tired of doing nothing. rode to Syosset. I tried to keep it a fairly easy ride. I'd say somewhere in zone 3. Hard to say, as I didn't wear my HRM. I'll get the data up eventually. Afterwards, I rode to the beach and back with Danny. pretty easy. nothing to say.
Time: 01:05:48
Distance: 20.57 mi
Speed: 19.1 / 37.1 mph
HR: N/A
Cadence: 100 / 149 rpm

Wednesday: more nothing.

Tuesday: Nothing

Monday: Slept in, did nothing. it was great.

28.3.10

Race: 3-28-10 Prospect Park Spring Series

Note for a further cleaning up:
-cold
-windy
-whaaaa
-first lap breakaway
-3rd lap crash
-boring
-didn't win
-belgian waffles

that about sums it up.

And now for the longer, hopefully better written version. I woke up at 3am to get ready for this dumb race. It was early, I was tired. The weather was cold, and windier than I figured. I had a bowl of chili with a scrambled egg on top for breakfast. I also showered in the morning, because I'm fostering a new race superstition. All pro cyclists seem to have some good race superstitions, so I figure I aught to get some as well. This latest superstition is that if my legs are freshly shaved, then I won't crash. It seems like all my crashes are when i have like a quarter inch of stubble on my legs. I don't even think that can be considered stubble at that point. but i digress. So there was that. Karl picked me up and we drove to the race. We might have almost died a few times getting there. I'm not really sure. Karl's new truck seems to try to drive into the jersey barriers from time to time.

So we got to the race. It was still cold. It was still dark. I still didn't want to race. Though, in fact, we discussed this on the ride in. We thought that perhaps nobody wanted to race, and as such, if I could force the pace or break away, it would stick because everybody would be too cold and despondent. Anyhow, we ran to registration and got our numbers quick. Then we ran back to the truck to get warm again. karl and I alternated pissing and changing, in that as he pissed, i changed in the truck and then vice versa. I wasn't really too sure how cold it would be the night before when I packed my race bag, so i brought a variety of arm warmers, jerseys, skinsuit. I ended up wearing all of it. baselayer, jersey, armwarmers, legwarmers, skinsuit, second jersey. and i was still cold. I did remember to bring my HRM strap, but as you can see from the data, the early laps have some interference. I don't think the strap had a good enough heart rate signal. After changing and pissing, i took a single lap around the park to warm up and then i toed the line.

The race started. Seven laps. On the first lap, about halfway through a guy tried to jump off the front of the pack, with a second guy following suit. I decided i would bite and jumped, too. seemed like the first guy died right away, i don't know what that was about. maybe he was just testing the field or something. anyhow, i bridged to the second guy who seemed pretty fast. i tried to get him to swap short pulls with me, but he liked to pull too much. of course, we got swallowed up about 3/4 of the way around. shortly after this, the pack got to navigate the technical section. this being a traffic island, which brings the roadway down from 2 lanes as it is around the rest of the park to 1 lane, with a bunch of those really skinny traffic cone thingys. lots of squealing brakes and locked up tires on that one. after that, we all had to shift to the right to go past a coned off section of road that was deemed too rough. which is funny, because right after it were a ton of much worse potholes with no warning. interestingly, i rode through the rough section on my warmup lap with no ill effects. turns out, you can't see these things in the dark. from this point on, I decided I would just sit on the back of the pack and see how the race unfolded. There was a crash on lap 3. I guess somebody crossed wheels or something. I think that same lap, or maybe the next i rode over a huge chunk of wood that seemed to have come out of nowhere. kinda dirty bib inducing. After that, it was all pretty boring. just sitting and occasionally chatting with people. The race felt alot slower than last week's. It also seemed like the pack wasn't riding as close together as last week either. I don't know if there were some faster, more experienced guys in the pack last week, or what was going on. I was just glad to be in with the pack. As an aside, my last race at prospect park was a week and a year ago, april 4th. I lasted less than 2 laps. possibly less than 1 lap, i don't really remember. Moving on, second to last lap we got passed by the pros and the masters, i believe. It took forever for our group to get to the right and get neutralized. apparently 5's are bad at that. last lap came, and I decided on eating a gel. had I been smart, i would have done this during the neutralization on the penultimate lap, since the speed was higher on the last lap, and i didn't really get enough time to digest it. I was hoping to be able to move up to the front of the pack before the technical section, but i didn't get there in time. after that, the pace picked up alot, and i just cruised in to the finish at the back of the pack.

since it was still cold, and karl was still racing and i was hungry again, i decided to check out a cafe that my friend works at. turns out they don't open until 8am, so i rode around the neighborhood. checked out a shop that another friend works at. it opened at 11. eventually, I ended up at the Kohzee Cafe, sipping coffee and eating a belgian waffle with strawberries. The waiter guy was very friendly, he even let me bring my bike in. He was impressed by it. Another patron talked to me about racing for a bit. Apparently he used to race back in the day. Afterwards, I went back to the park in time to chat with the subteam and drive home. All in all, I'd say it was about as good as I could have hoped as I just didn't even feel like racing.
Time: 1:04:40
Distance: 23.94 mi
Speed: 22.2 / 32.6 mph
Cadence: 99 / 139 rpm
HR: 180 / 253 bpm

22.3.10

2010.17 - Build 2 Week 4

Alright, this is the point where my training calendar gets a little weird. being a week 4, this should be a rest week. however, since i shifted build 2 up a week, originally this should have been a regular week. in the end, i think this will be a normal build 2 week, then next week will be my rest week. isn't that exciting?

Weekly Wrap-up:
Wanted: 6hr
Actual: 5ish hours
Grade: 83.3% =B, better than i had figured. though I think i was rather generous with my estimations.

Sunday: Central Park spring series race. See race post above. In addition, Karl and I also snuck onto Nichols Rd, as it was closed to traffic for a half marathon type deal. man, running is alot easier on a bike.
Time: 1:04:40 racing. maybe 30 min for the nichols rd ride?

Saturday: Not much. Racing tomorrow. Did some errands on the track bike. which probably was a terrible idea. my legs are pretty sore now. lots of wind today.

Friday: Cruise intervals. 3 sets of 7 minutes with 3 minutes rest. 5 minutes at the beginning and end for warm-up/down. I was hoping for 4, but just didn't have it in me. This could be related to my average speed being higher than the last time I did these. who knows.
Time: 00:37:02
Distance: 12.87 mi
Speed: 20.9 / 33.2 mph
Cadence: 101 /151 rpm
HR: 163 / 180 bpm

Thursday: Nothing. I'm starting to think I might as well just make this a rest week, since I sure haven't done anything worthwhile. The only problem is what do I do with next week?

Wednesday: The plan was to have a nice long ride today in the morning. That of course fell through, as I like to stay up late to watch the late late show with craig ferguson. This usually leads to me watching more tv afterwards, maybe some infomercials, and then the next thing you know, i'm getting to sleep by 3am. Anyhow, Instead I decided on a shortened hilly ride in the afternoon. What a terrible idea. I thought about taking another rest day multiple times through the ride. It was either the stiff headwind, my general suckage, or the constant temperature fluctuations, but I felt like crap. constantly. Data to follow. for real this time.
Time: 1:43:50
Distance: 30.77 mi
Speed: 17.8 / 36.9 mph
Cadence: 92 / 136 rpm
HR: 172 / 243 bpm. As you might have guessed, this is wildly off. I blame the wind causing my jersey to flap too much and screw with the HR signal.

Tuesday: If you'll note, i'm reversing my daily chronology. Jeremy is too lame to bother to scroll down the page, so in the interest of keeping my readership (As far as I know, Jeremy is the only one that reads this blog) I'll put the latest days at the top. As for anything bike related that I did today...well...I didn't do anything. I decided to extend my rest day a bit.

Monday: Rest day. rested. slightly. i got tired of it eventually and went out for a short, but hardish ride. data to follow. This is in fact a complete lie. As it turns out, I had stopped my garmin to visit the bike shop at the start of my ride, and forgot to start it again. Whoops. it wasn't that interesting anyhow.
Time: an hourish?

21.3.10

Race: 3-20-10 Central Park

whoo boy. I had a feeling beforehand that the race would be pretty sketchy because it filled up beforehand on prereg, which generally doesn't happen. I think it was the fact that this was the first really nice weekend of the series. overall, there were lots of people not holding their lines, being very shaky, or being outright jerks, bumping and pushing. in my mind, that has no place in a stupid cat 5 race. i think the worst section was a fast left-right chicane, where everyone would jump from one side of the road to the other to get the 'best line'. oh well. as far as tactics go, a small break formed for a little bit on lap one. i bridged to it just in time for it to get shut down within a few minutes afterward. then there was a crash on lap two. i hope all those guys are alright. i think i heard afterwards that it was some of the guys pushing and leaning on each other. one guy leaned too far and just fell over. that crash pretty much split the field in two, with maybe 20 guys in front. although i was behind it, i was able to get through quick and bridge back to the group, though it did suck some energy out of me. i led on harlem hill 2nd lap, which i hear it hurt some people pretty good. lap 3 was the bell lap. i actually got a bit of a gap on HH, but couldn't really hold it, since it was downhill afterward. that got me brought to the back of the group, where i stayed until the sprint. i had a pretty good gap on the right hand side that i probably could have moved up in. i started to wind up and come up a few places, but then a guy a few bikelengths in front of me snapped his chain, with sparks and everything. at that point, i just sat up thinking it was a larger crash than it was. in my book, it's still a win for me, since this whole 5>4 thing is just experience. note that the data includes my warmup ride to the park.
Race Data:
Time: 00:46:15
Distance: 18.62 mi
Speed: 24.2 / 34.3 mph
Cadence: 99 / 136 rpm
HR: forgot my HRM strap. boo.

17.3.10

2010.16 - Build 2 Week 3

Alright. Some big changes to the blog. mainly, i'm starting to post where in my training i am. Also, there is a high possibility of me racing this weekend. woo-ha.

Monday: Rest day

Tuesday: Did some sprints with Karl. I think it went well. We started with some good old fashioned warming up, and then did a set of four sprints. I won the first two, he won the last two. But I think it's because he was sprinting to a different line than me. I'll still accept victory, though. I don't know if I told you yet, internet, but I feel like i've been having trouble with exercise induced asthma lately. particularly when i've been doing those cruise intervals. I almost wonder if maybe my aerobics aren't quite up to par, and as such, when i go hard, the oxygen is sucked up faster than i can even breathe it in. who knows. my other theory is that this coldish weather makes more mucus run and causes my lungs to fill with crud. who knows. maybe i just suck.
Time: 1:13:05
Distance: 19.84 mi
Speed: 16.3 / 37.7 mph
HR: 157 / 191 bpm
Cadence: 91 / 130 rpm
Sprint max speed (approx): 35 / 33 / 33 / 31 mph

Wednesday: Today was a beautiful day. As such, I made sure to squander it as much as possible. Eventually, though, I had to ride. Met up with Karl again. I had the genius idea to get a slice of pizza and a root beer while I waited for karl. What a terrible idea. Anyhow, on to the ride. Felt goodish. I was able to keep a good pace for it. We tried some sprints again, though. Around 5 or so. Karl kicked my ass on all of them. My legs just didn't have it in them. I'm not sure why the average speed is so low on my ride though. I almost think maybe I left my garmin on while eating my pizza or something. It definitely felt alot faster of a ride.
Time: 2:18:46
Distance: 38.14 mi
Speed: 16.5 / 36.9 mph
HR: 153 / 189 bpm
Cadence: 95 / 157 rpm
EDIT: A-HA! turns out that when I updated the software for my garmin, the auto-pause got turned off again. taken care of.

Thursday: I put the carbon tubulars on the bike last night, so today I just did a short shakedown ride on them. they feel good. a little shakey with them, but nothing sketchy. also, my average is much higher with autopause turned on. also also, i have registered for the saturday spring series race. i might even register for the sunday race. intriguing.
Time: 00:39:28
Distance: 12.66 mi
Speed: 19.2 / 35.1 mph
HR: 168 / 188 bpm
Cadence: 94 / 120 rpm

Friday: Pretty much a rest day. Did a whole lot of nothing, which was great. Just a short, easy ride to get ready for racing tomorrow.

Saturday: Central Park spring series race. see the new race post above this about it.
Time: 2 hours approximately with ride to/from race

Sunday: Decided not to race today, and instead rode the 9W with my brother up to piermont/nyack. I think it was a pretty good ride. I don't know. I mean, riding with my brother was lots of fun, and the route was pretty scenic. Piermont is a cool little town. But...it was all just very strange. It felt alot more busy than it should have. Like the road was meant to be a small backroad, but everybody drives on it. And everybody rides along it, too. I can see where people get annoyed by bicycles and cars trying to coexist on this road at least. And then getting in to piermont, it was strange to see the whole town populated by people in lycra. We also checked out two bike shops along the way, piermont bikes and strictly bicycles, which is right by the GWB. piermont bikes was pretty cool. nice mechanic area, helpful staff, decent selection. Strictly bikes apparently is the big roadie hangout from what i can gather. the lower floor seemed nice, good clothing and tool selection. I didn't get to check out the mechanic area, so no opinion on that. Upstairs appeared to be the bicycle showroom floor. Unfortunately, it felt very much like an attic filled with a bunch of bikes. there was no organization, bikes facing all different ways, some just leaning against each other. some hanging from the ceiling via a strange stage curtain turned bike rack thing. and the only employee i saw up there was some kid playing on a computer in the corner. no help at all. well, that's all the write-up i have. i can finally say i rode the 9w. and hopefully i won't ever have to again.
Time: 2:30:54
Distance: 37.81 mi
Speed: 15.0 / 36.4 mph
Cadence: 84 / 134 rpm
HR: N/A

Weekly Wrap-up:
Hours wanted: 6
Actual: 8.5
Grade: A+ maybe? I don't really know what to do about overachieving. I never figured I would...

8.3.10

2010.15

So, in today's news, the track schedule has finally been released for this year. Turns out I guessed wrong on the weekend for opening weekend. It'll actually be the weekend after I thought. Combine this with me having moved my schedule up a week this past build session, and we potentially have a very usable excuse for not doing well. Beautiful.

Monday: Rest day. eh. Rode. Should have rested. HR was low, so was speed, but I just couldn't keep up any kind of pace. I'd have to say this points to my legs being too tired.
Time: 02:04:18
Distance: 35.18 mi
Speed: 17.0 / 36.3 mph
HR: 155 / 186 bpm
Cadence: 88 / 115 rpm

Tuesday: The weather was still amazing, so some kind of outdoor activity was required. I decided to not destroy my legs more and instead did an hour's worth of hiking and then about a half hour of easy spinning around the neighborhood.

Wednesday: Felt good and rested from yesterday. And it showed. I was going to do a long endurance ride, but I got out late, so it turned into a long tempo ride. Felt good the whole way, and even managed to come home with a tailwind. Got to ride back with a cruising speed of around 26mph. could be worse. on a side note, what the heck is up with the elevation graph?
Time: 3:08:04
Distance: 57.14 mi
Speed: 18.2 / 29.8 mph
HR: 161 / 185 bpm
Cadence: 97 / 147 rpm

Thursday: no riding. Did some lower leg workouts. calf raises, and such.

Friday: again, no riding. Did some core work. Crunches, transverse planks, declined pushups.

Saturday: crazy rain today. no riding... I really need to work on this. i mean, it's not like i can't just ride the rollers or something.

Sunday: Did some cruise intervals again. this time 7.5 minutes on, 2.5 minutes off. three times. here we go:
Time: 00:37:31
HR: 160/178 bpm
Cadence: 97/157 rpm

Weekly Wrapup:
Wanted: 6hrs
Actual: 6hrs
Grade: 100% = A!!

1.3.10

2010.14

Well this week is officially supposed to be my rest week after my intense first build session. However, since last week was made completely out of snow, rain and fail, it kind of became my rest week. That leaves this week for doing stuff. stuff like riding. or 'training' as the industry calls it. So let's bring on the Build 2!

Monday: Rest day. Rested.

Tuesday: It was a beautiful day out, so I decided to ride to a group ride and do that kind of thing. I was running late, so I pushed it perhaps a bit too hard going there. Averaged 19.7 mph getting to the start. Felt strong for most of the ride, setting the pace, the first up the climbs and all. However, at around 10 or fewer miles to go, I hit the wall. and hard. I don't think it was nutrition based, as I had my usual super power breakfast of cheerios, milk, and tiny chocolate chips. I also had a single gel at mile 30. I was going to bring two gels, but I forgot in my rush to get out of the house. Well, here's the data:
Time: 3:20:32
Distance: 58.96 mi
Speed: 17.6 / 32.2 mph
HR: 159 / 188 bpm
Cadence: 94 / 145 rpm

Wednesday: Decided on recovering a bit from yesterday's ride. What a cop out.

Thursday: Did some cruise intervals. Warmed up 5 minutes, HR zone 4-5a for 7 minutes, rest to zone 2 for 3 minutes, repeat interval 3 times total, warm down 5ish minutes. It was interesting. I had a hard time getting my heartrate up. It felt like I should have been going anaerobic for the minimum HR that I was supposed to keep. It had the same RPE as my 20min intervals that I'd been doing on the track bike. This just goes to show that I should start training with heartrate on the track bike more often. Anyhow, here's the most uninteresting data set ever:

Friday: Nothing. Long day at work.

Saturday: Nothing. Even longer day at work.

Sunday: 1.5 hour ride. Kind of a freeform 'fartlek' style ride. did some sprints, some fast hill climbs, some slow hill climbs, some slow riding in general, some kinda fast riding. The ride started out pretty poorly. I wasn't really feeling it, and I was slow slow slow. My legs finally woke up a bit, though, and I felt back to normal by the end. I think part of the problem was the weather. It was a nice, warm day for once, but with a chilly wind that would pick up from time to time. This means that I would start to sweat and then get chills, which is one thing I was never good at coping with on the bike. I also was having trouble breathing. I don't think it was in a lack of aerobic conditioning kind of way, but instead more that I've inhaled too much dust and crud at the bike shop the past few days.
Time: 1:33:29
Distance: 25.53 mi
Speed: 16.4 / 34.5 mph
Cadence: 89 / 138 rpm

Weekly Wrap-up:
Wanted: 6hrs
Actual: 5.5 hrs
Grade: 91.7 = A Congratulations, me!