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!