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.
29.3.12
2012.18: Build 2 Week 2
Sunday: Bear mountain Grand Fondo recon super hill ride. I got zero sleep the night before besides a 2-3 hour nap last saturday evening. The temperature was right on the border of cold and not as cold, so I was in a big debate on clothing. I finally opted for winter hat, leg and arm warmers, standard socks, one jersey with windbreaking plastic bag underneath, fingerless gloves. The start was a little bit dicey and I wished I had used my full fingered gloves, but after the first climb I was able to warm up. The first few wait ups I would get off my bike and start to get a little dizzy from not sleeping. All in all, I was able to survive, and had a good time. There are some beautiful roads up there. Oh, also, my garmin was acting up again. I don't know what that's all about, but my data looks very patchy. Also the unit turned off for a little bit and wouldn't restart. Strange stuff. I think that's why my average on gconnect is so screwy. Also also, new CP of 231W.
http://connect.garmin.com/activity/163849780
NP/IF/TSS: 218W/0.942/350
Saturday: Rain. No riding. Also resting for tomorrow.
Friday: Rest day. Didn't feel like riding, so I worked on the bike instead.
Thursday: Lactate tolerance Interval type sprint things. I woke up feeling really tired, but I told myself to just do three intervals. I ended up going for 4. My power numbers seemed low, so I guess I was as tired as I thought.
http://connect.garmin.com/activity/162816326
NP/IF/TSS: 202W/0.908/83
Interval - Max Speed (MPH) - Max Power (W) - Max Cadence (RPM)
1 - 33.8 - 946 - 122
2 - 32.3 - 948 - 120
3 - 32.3 - 1006 - 120
4 - 31.3 - 949 - 116
Wednesday: Rode the peugeot to the weld preserve to strum my banjo for a little bit. Afterward, I got ready and did the wednesday hill evening ride thing. It's nice to have a ride that pulls you inside-out.
http://connect.garmin.com/activity/162583423
NP/IF/TSS: 219W/0.985/205
Tuesday: Cold and windy day. Wussed out. No riding.
Monday: Rest day. Rested.
http://connect.garmin.com/activity/163849780
NP/IF/TSS: 218W/0.942/350
Saturday: Rain. No riding. Also resting for tomorrow.
Friday: Rest day. Didn't feel like riding, so I worked on the bike instead.
Thursday: Lactate tolerance Interval type sprint things. I woke up feeling really tired, but I told myself to just do three intervals. I ended up going for 4. My power numbers seemed low, so I guess I was as tired as I thought.
http://connect.garmin.com/activity/162816326
NP/IF/TSS: 202W/0.908/83
Interval - Max Speed (MPH) - Max Power (W) - Max Cadence (RPM)
1 - 33.8 - 946 - 122
2 - 32.3 - 948 - 120
3 - 32.3 - 1006 - 120
4 - 31.3 - 949 - 116
Wednesday: Rode the peugeot to the weld preserve to strum my banjo for a little bit. Afterward, I got ready and did the wednesday hill evening ride thing. It's nice to have a ride that pulls you inside-out.
http://connect.garmin.com/activity/162583423
NP/IF/TSS: 219W/0.985/205
Tuesday: Cold and windy day. Wussed out. No riding.
Monday: Rest day. Rested.
26.3.12
Race: Red Hook Crit #5 - 3/24/12
I had plans going in to the race. Plans seem like a waste of time in hind sight. The original plan was to head in with my brother since he needed to borrow our mini-van to move some stuff the next day. We'd go to the race, I would race, focusing on trying to get in front and win the first lap prime, then we would celebrate, sleep, move some furniture and head back home. In reality, my brother was running late due to a ride he was leading, near enough to the last minute to get me un-nerved as I had to find out the local train schedule and figure out how to get in to red hook. I was able to get a train that got me to atlantic terminal at a few minutes past seven, met up with my brother who drove his car over to bring us to the race around 7:30, registered, got kitted up, headed over to do some laps only to find out the running race was starting, so no going on course, or crossing the course. In my mind while sitting on the train, I had figured something like this might happen, so I wasn't too worried about it. Until I found out there was no way to get over to the ferry terminal where the bathrooms were. It took me at least ten minutes to find a nice, dark, hipster or cop free corner to water the plants.
The running race finished surprisingly quick, so I did some laps around the course, trying to figure out lines and so forth and warming up the legs. I stopped early to get a spot up front for the neutral lap. We rode around the course nice and slow. I half wished the rest of the race would be nice and slow like that. I was able to maintain my position up front for the start. I ended up 3rd row, far right side, just behind the two rows of call-ups. There was some more room in the second row, but I didn't want to risk possible DQ by moving up into it. Just before the start, the spotlights went out for some reason or another, and I suddenly found it very hard to see. The race began, I aced my clip in, but between the dark, tons of camera flashes and just nerves, I found myself sliding back immediately. I think it was a combination of too great a fear of crashing, and not really being able to tell what was a part of a bike and what was just a shadow from a camera flash. this continued for the first 1/4 of the first lap, where finally things stretched out enough for me to feel comfortable. This is a bad thing, though, because that meant it would be basically impossible to move back up into contention as the gaps continued to form.
I found myself in a group of maybe 2 or 3 others, Mattie included, kind of working together to try to catch up to the next group of a couple of guys. My negotiation of the hairpin turn was always terrible, so it was always slow slow slow, sprint sprint sprint. Eventually my legs gave up, I gave up, the moto caught up, and I pulled out with a nice little case of track hack for the rest of the night. Through the night I saw Brean, Heather, Mattie, Keith (who was looking really good out there), my old friend Zachary, and some others that I've forgotten as of this write-up. I changed clothes, put the bike away, and my brother and I tried to look for a not-too crowded bar to get some drinks and food. That didn't happen, however, and the rain finally started. We drove past the after party, which was also very crowded, so we just went with some fast food and passed out for the night.
In conclusion, I am glad that my legs felt recovered from the hill rides and sprints by the day of the race. I am glad that I was able to get such a good start position. I need to work on my technical cornering, determining maximum lean angle and such. I did about as well as I had figured, though not as well as I had hoped.
20.3.12
2012.17: Build 2 Week 1
Sunday: Helped my brother move some more. No riding.
Saturday: Rested. Red Hook Crit at night. See Race Report.
Friday: Rode the track bike around the neighborhood to pretend like I was ready for the red hook crit. Mostly just rested.
Thursday: Sprints, aka semi lactate tolerance reps. Technically LT reps are supposed to be about 1minute intervals, these were far shorter. Afterward, I rested at long beach, then the weld preserve, then met up with danny at short beach.
http://connect.garmin.com/activity/160508887
NP/IF/TSS: 193W/0.868/114
Interval -Max Speed - Max Power (W) - Max Cadence (RPM)
1 - 32.8 - 1024 - 117
2 - 31.4 - 980 - 119
3 - 31.8 - 910 - 123
4 - 29.8 - 1022 - 117
5 - 29.4 - 895 - 118
Wednesday: Hills was the name of the game. I planned on doing the wednesday evening ride, but since the weather was so nice, I also wanted to get some more miles in by way of northport. On the way out I tried to reclaim my KOM of landing ave heading north, but it was not to be. I did get a new PR, though, so that's good. I was actually going so fast into it that I passed two cars on the winding downhill to the bridge, but I didn't dare pass the dump truck in front of them. I was hoping to draft off of it to cheat to a win, but it turned off right away into that nature center over there. Clouds and espresso in northport, got my bike good and dirty going past the garbage dump. Had a banana and a glass of chocolate milk before the second ride. I was feeling strong still at the beginning, but faded quickly once we hit cordwood. I turned off early since my legs were toast from then out.
EDIT: Apparently my first ride also gave my GC file a new, lower CP of 222W
http://connect.garmin.com/activity/160177313
NP/IF/TSS: 209W/0.940/166
http://connect.garmin.com/activity/160244902
NP/IF/TSS: 214W/0.964/148
Tuesday: The plan was to try for a nice long endurance ride in this beautiful weather. Instead I slept most of the day because I was still hurting from moving on sunday. My right calf is super tight, so I wasn't sure if that would affect my achilles. eventually I got out for a few minutes before dinner. It felt good to be on the bike again, even if my muscles were very tight and sore. Also, I saw that girl riding her bike up cordwood again. kudos to her.
http://connect.garmin.com/activity/159959895
NP/IF/TSS: 202W/0.899/54
Monday: Rest day. Rested.
Saturday: Rested. Red Hook Crit at night. See Race Report.
Friday: Rode the track bike around the neighborhood to pretend like I was ready for the red hook crit. Mostly just rested.
Thursday: Sprints, aka semi lactate tolerance reps. Technically LT reps are supposed to be about 1minute intervals, these were far shorter. Afterward, I rested at long beach, then the weld preserve, then met up with danny at short beach.
http://connect.garmin.com/activity/160508887
NP/IF/TSS: 193W/0.868/114
Interval -Max Speed - Max Power (W) - Max Cadence (RPM)
1 - 32.8 - 1024 - 117
2 - 31.4 - 980 - 119
3 - 31.8 - 910 - 123
4 - 29.8 - 1022 - 117
5 - 29.4 - 895 - 118
Wednesday: Hills was the name of the game. I planned on doing the wednesday evening ride, but since the weather was so nice, I also wanted to get some more miles in by way of northport. On the way out I tried to reclaim my KOM of landing ave heading north, but it was not to be. I did get a new PR, though, so that's good. I was actually going so fast into it that I passed two cars on the winding downhill to the bridge, but I didn't dare pass the dump truck in front of them. I was hoping to draft off of it to cheat to a win, but it turned off right away into that nature center over there. Clouds and espresso in northport, got my bike good and dirty going past the garbage dump. Had a banana and a glass of chocolate milk before the second ride. I was feeling strong still at the beginning, but faded quickly once we hit cordwood. I turned off early since my legs were toast from then out.
EDIT: Apparently my first ride also gave my GC file a new, lower CP of 222W
http://connect.garmin.com/activity/160177313
NP/IF/TSS: 209W/0.940/166
http://connect.garmin.com/activity/160244902
NP/IF/TSS: 214W/0.964/148
Tuesday: The plan was to try for a nice long endurance ride in this beautiful weather. Instead I slept most of the day because I was still hurting from moving on sunday. My right calf is super tight, so I wasn't sure if that would affect my achilles. eventually I got out for a few minutes before dinner. It felt good to be on the bike again, even if my muscles were very tight and sore. Also, I saw that girl riding her bike up cordwood again. kudos to her.
http://connect.garmin.com/activity/159959895
NP/IF/TSS: 202W/0.899/54
Monday: Rest day. Rested.
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