Sunday: Pink Rhino Track Racing Clinic. From what I can tell it went well. Hopefully some of the guys continue to show up. 27 people in all, which was just about perfect to keep track of. I did some training beforehand. I think some flying 200's in a lower gear (50x16). Eventually I tried a kilo in a race gear, but the stiff blowing headwind in the backstretch really beat me up. I ended up with a 1:20, which all things considered wasn't so bad I guess. During the clinic I also tried a standing start 400, which I did in just about :30 even, so that's good. Apparently my starts are alright, I just fade at the end. Here's some random ride data that doesn't really mean anything (I think the last one is me chaperoning one of the race groups):
http://connect.garmin.com/activity/173185378
http://connect.garmin.com/activity/173185373
http://connect.garmin.com/activity/173185370 Kilo Attempt
http://connect.garmin.com/activity/173185367 5 lap scratch
Saturday: Nothing. I was supposed to head in to the city for Joe Brennan's track clinic, but I ended up heading in to syosset to see if I could get my rear track race wheel fixed up. I got two new spoke nipples, but had to order a 5.5mm hex nipple driver to screw around with the wheel.
Friday: Very windy. I was going to do ron's vanderbilt hill ride, but it got cancelled due to the high winds. Did some transverse planks and some squats instead. 2x20 for the xplanks, 2x10 for squats.
Thursday: Cold and rainy, no riding. This week isn't going so well. A few days ago I started to tie and solder all my track wheels. I did my front hed and back cane creek, but I wanted to wait on my rear hed because the spoke tension seemed very uneven. I called up hed and they said just screw around with it, so I tried that. Stripped two spoke nipples, so very likely no fancy rear race wheel. boo.
Wednesday: Went surfing with soap in the morning. What a blast that was! I felt like I could breathe a lot better afterward. Must be that fresh salt air or something. Visited danny for a while, came home, lounged around, eventually did some AE intervals on the rollers. Went with 3x7min with 3min rest. By the end of the last interval my resistance unit started making a loud and scary noise. Turns out the flywheel inside was slipping on the shaft and rubbing up against the one magnet plate. Easy fix, but I didn't feel like finishing the interval afterward.
http://connect.garmin.com/activity/171847673
NP/IF/TSS: 203W/0.879/43
Interval - Average Power (W) - Average Cadence
1 - 236 - 113
2 - 237 - 112
3 - 184 - 103 < i feel like this interval data is all screwed up
Tuesday: Was going to do sprints, I think. Worked for a while instead.
Monday: Rest day. rested.
26.4.12
18.4.12
2012.21: Peak Week 1
Sunday: Rainy day. No riding. Pressed the headset cups into my nashbar track frame. So far it looks like a pretty cool bike. There are plans on doing some transverse planks and such later tonight.
Saturday: My legs still felt really dead from bonking hard thursday. I just bummed around the old field area. Checked out the bikini crowd at west meadow. On the way back, I saw someone out front by the house with the cool old wooden sailboat, so I asked him about it. He said it was ancient and tore up inside. I noticed a for sale sign by the house, so I'll have to see what happens to it. Also, in the evening I went metal detecting at weld. Found some junk.
http://connect.garmin.com/activity/170410274
NP/IF/TSS: 204W/0.884/104
Friday: No riding during the day. I don't remember why. Went running with Haley at the weld preserve in the evening. Man, I hate running. That was roughly 45 minutes of beating myself up.
EDIT: Jeremy tells me I didn't run because I'm lazy and didn't want to tire myself out before running. Sounds about right.
Thursday: Was going to do an early group ride. Woke up way late, so I ran out the door to pick up a key to the shipping container at the track for this clinic I'm putting on. Strong headwind on the way down, so I toasted myself pretty good trying to be slightly punctual. I was feeling it on the way back. I think later that day I rode my banjo to the weld preserve to do some strummin'.
http://connect.garmin.com/activity/169754552
NP/IF/TSS: 176/0.761/68
Wednesday: Got up early to head to the track with Steve. We did some flying 200's and then worked on standing starts, particularly in a team sprint application. In the evening I did the usual wednesday hill ride. I don't know if I felt stronger than normal or if the other guys were just having a slow day. Either way, there was on and off drizzle the whole time.
http://connect.garmin.com/activity/169411202
NP/IF/TSS: N/A
http://connect.garmin.com/activity/169505611
NP/IF/TSS: 216W/0.934/169
Tuesday: sprints late in the day. Only 3 intervals.
http://connect.garmin.com/activity/169230115
NP/IF/TSS: 213W/0.922/73
Interval - Max Speed (MPH) - Max Power (W) - Max Cadence (RPM)
1 - 32.1 - 1076 - 125
2 - 30.7 - 1000 - 120
3 - 30.4 - 1009 - 125
Monday: rest day. 3x10 squats at night.
Saturday: My legs still felt really dead from bonking hard thursday. I just bummed around the old field area. Checked out the bikini crowd at west meadow. On the way back, I saw someone out front by the house with the cool old wooden sailboat, so I asked him about it. He said it was ancient and tore up inside. I noticed a for sale sign by the house, so I'll have to see what happens to it. Also, in the evening I went metal detecting at weld. Found some junk.
http://connect.garmin.com/activity/170410274
NP/IF/TSS: 204W/0.884/104
Friday: No riding during the day. I don't remember why. Went running with Haley at the weld preserve in the evening. Man, I hate running. That was roughly 45 minutes of beating myself up.
EDIT: Jeremy tells me I didn't run because I'm lazy and didn't want to tire myself out before running. Sounds about right.
Thursday: Was going to do an early group ride. Woke up way late, so I ran out the door to pick up a key to the shipping container at the track for this clinic I'm putting on. Strong headwind on the way down, so I toasted myself pretty good trying to be slightly punctual. I was feeling it on the way back. I think later that day I rode my banjo to the weld preserve to do some strummin'.
http://connect.garmin.com/activity/169754552
NP/IF/TSS: 176/0.761/68
Wednesday: Got up early to head to the track with Steve. We did some flying 200's and then worked on standing starts, particularly in a team sprint application. In the evening I did the usual wednesday hill ride. I don't know if I felt stronger than normal or if the other guys were just having a slow day. Either way, there was on and off drizzle the whole time.
http://connect.garmin.com/activity/169411202
NP/IF/TSS: N/A
http://connect.garmin.com/activity/169505611
NP/IF/TSS: 216W/0.934/169
Tuesday: sprints late in the day. Only 3 intervals.
http://connect.garmin.com/activity/169230115
NP/IF/TSS: 213W/0.922/73
Interval - Max Speed (MPH) - Max Power (W) - Max Cadence (RPM)
1 - 32.1 - 1076 - 125
2 - 30.7 - 1000 - 120
3 - 30.4 - 1009 - 125
Monday: rest day. 3x10 squats at night.
10.4.12
2012.20: Build 2 Week 4 - Rest Week
Sunday: nothing.
Saturday: Worked on a habitat for humanity build. Got a blister. Now I'm debating the worth vs cost of a titanium hammer.
Friday: Rode to syosset to visit Will and find out about his roubaix adventure. Felt tired on the way out, but picked up on the way back. There was some road construction on pulaski, so I had to take some side roads here and there. Also, some lady in a pickup truck pulled out of a parking lot and her only response was "JESUS CHRIST" as she sped up.
http://connect.garmin.com/activity/167705951
NP/IF/TSS: 212W/0.917/209
Thursday: nothing.
Wednesday: nothing.
Tuesday: No rain, but no riding either. I'm not sure I mentioned before, but I feel like it bears mentioning, I have switched teams now to a new track focused team known as Pink Rhino Racing.
Monday: Rest day. Decided instead to do some sprints as it was supposed to rain tomorrow, and I was supposed to be busy all day anyhow. Only got 3 in as I only had about 45 minutes to get the workout in between calling a few businesses, eating dinner, and heading to the PRR team meeting. I think my poor results also were due to a large headwind when sprinting.
http://connect.garmin.com/activity/166606158
NP/IF/TSS: 207W/0.897/74
Interval - Max Speed (MPH) - Max Power (W) - Max Cadence (RPM)
1 - 31.0 - 1016 - 117
2 - 28.5 - 963 - 109
3 - 27.8 - 912 - 108
Saturday: Worked on a habitat for humanity build. Got a blister. Now I'm debating the worth vs cost of a titanium hammer.
Friday: Rode to syosset to visit Will and find out about his roubaix adventure. Felt tired on the way out, but picked up on the way back. There was some road construction on pulaski, so I had to take some side roads here and there. Also, some lady in a pickup truck pulled out of a parking lot and her only response was "JESUS CHRIST" as she sped up.
http://connect.garmin.com/activity/167705951
NP/IF/TSS: 212W/0.917/209
Thursday: nothing.
Wednesday: nothing.
Tuesday: No rain, but no riding either. I'm not sure I mentioned before, but I feel like it bears mentioning, I have switched teams now to a new track focused team known as Pink Rhino Racing.
Monday: Rest day. Decided instead to do some sprints as it was supposed to rain tomorrow, and I was supposed to be busy all day anyhow. Only got 3 in as I only had about 45 minutes to get the workout in between calling a few businesses, eating dinner, and heading to the PRR team meeting. I think my poor results also were due to a large headwind when sprinting.
http://connect.garmin.com/activity/166606158
NP/IF/TSS: 207W/0.897/74
Interval - Max Speed (MPH) - Max Power (W) - Max Cadence (RPM)
1 - 31.0 - 1016 - 117
2 - 28.5 - 963 - 109
3 - 27.8 - 912 - 108
5.4.12
2012.19: Build 2 Week 3
Sunday: no riding. No nothing.
Saturday: No riding. Did 4x10 sets of squats in the evening. Earlier one of these days (thursday or friday) I did some transverse planks and pushups as well.
Friday: Took forever to get motivated to ride as there was a stiff cold wind coming out of the north. Eventually, I did get out and as I warmed up, I started to hunt for more and more hills. I stopped in PJ for a little bit to visit dave. All in all it was a fun little ride. I didn't feel like I was climbing particularly fast, but my two strava segments were pretty high up in the rankings.
http://connect.garmin.com/activity/165410451
NP/IF/TSS: 212W/0.920/233
Thursday: Rode in the morning with haley. There was a strong cold wind coming from the north, and I was having trouble staying warm. Haley seemed to be having trouble keeping up, but I think it's because her tires were way under inflated. we fixed that up and picked up the speed a bit in the end. We'll see if she ever wants to ride with me again.
http://connect.garmin.com/activity/165000858
NP/IF/TSS: 79W/0.342/28
Wednesday: No riding. very sore from some soccer I played yesterday.
Tuesday: I was originally planning on working on the sailboat today and riding the rollers tonight. In the end, I didn't have the equipment to work on the boat ready, so I went out for a bit of a flat TT type effort. I was hoping for around 45 miles, and came in right on target.
http://connect.garmin.com/activity/164547737
NP/IF/TSS: 205W/0.886/187
Monday: rest day. rested.
Saturday: No riding. Did 4x10 sets of squats in the evening. Earlier one of these days (thursday or friday) I did some transverse planks and pushups as well.
Friday: Took forever to get motivated to ride as there was a stiff cold wind coming out of the north. Eventually, I did get out and as I warmed up, I started to hunt for more and more hills. I stopped in PJ for a little bit to visit dave. All in all it was a fun little ride. I didn't feel like I was climbing particularly fast, but my two strava segments were pretty high up in the rankings.
http://connect.garmin.com/activity/165410451
NP/IF/TSS: 212W/0.920/233
Thursday: Rode in the morning with haley. There was a strong cold wind coming from the north, and I was having trouble staying warm. Haley seemed to be having trouble keeping up, but I think it's because her tires were way under inflated. we fixed that up and picked up the speed a bit in the end. We'll see if she ever wants to ride with me again.
http://connect.garmin.com/activity/165000858
NP/IF/TSS: 79W/0.342/28
Wednesday: No riding. very sore from some soccer I played yesterday.
Tuesday: I was originally planning on working on the sailboat today and riding the rollers tonight. In the end, I didn't have the equipment to work on the boat ready, so I went out for a bit of a flat TT type effort. I was hoping for around 45 miles, and came in right on target.
http://connect.garmin.com/activity/164547737
NP/IF/TSS: 205W/0.886/187
Monday: rest day. rested.
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