Training Plan

I built my 2010 training plan this weekend. At least most of it. I still have to fill in the rest of the races that I want to do.

I have the plan built around the Joe Martin Stage (A races) race and another peak later in the season (say State RR!!). The Norfolk Classic, Omaha Weekend, Tour of KC and Sioux Falls Crit will be B races for me. All other races will be C races.

I worked pretty hard last year. I don't think I can train much more than I did last year, so I will have to train smarter.

What am I going to do different? The Motto for this year - consistent Training... challenging but not over the top.
1) I reduced the number of hours. My longest training week will now be 19hrs.
2) Reduced my HR zones. I will rely on them to get me close but will use RPE to get the desired training effect.
3) No more 4hr sessions on the trainer. Outside I can do 4hrs easy but it is unbearable indoors.
4) Work more in the weight room. Be very conservative, increase weights only when I can do all the reps in good form.
5) Stick to the training plan better. If I can't be disciplined in group rides and stick to the plan I will have to ride by myself more.
5) Get weight down to 175lbs. I backed down my training intensity so I can be more consistent with my eating. I give myself too big of a license to eat before and after a big race. Also, if I have a stressful training week I tend to forget about my diet plan.

These are my New Years' resolutions of sort.

My Goals - I think the main one is to Complete a 20+mi TT with a avg speed of 26+mph. If I can do that I should be super competitive in Crits and RR.

Base 1 starts the week of 23 Nov. 'till then I will keep up my running do spinning and weights.

BTW - I ran today. 2mi 8:30min pace.

A month ago

I was getting ready for the State RR. Until then I was riding about everyday hitting the group rides on Tues/Weds night and usually long rides or race on the weekend. Since the RR I have ridden about 3 times.

I hope to get on the bike this weekend but I need to start building my training plan. That means writing down goals and picking races. I also need to find something to motivate me through the winter. Last year my upgrade to Cat 3 had me worried so I was super motivated to train. I still need to find something that will get my happy butt up for those early morning training sessions.

I may change things up a bit too. In the "Training Bible" Joe Friel recommends that masters do a 3week instead of 4 week base/build periods. I may give that a try.

I have taken up running to give myself a break from the bike. It has been a very slow start though. For the first week I thought I was starting conservatively with a 2 mile run on Mon/Wed/Fri. I started the second week with the same schedule but pulled a muscle in my calf on the Wed run. So I took the 3rd week off. This week I picked up running again Wed. the goal was to run 2mi but after 3/4mi my calf started to hurt again. I turned around and walked back. Today, I went the full 2mi. I had some discomfort in my calf but I kept on going. Next week I hope to 2mi on Mon/Wed/Fri again.

2009 - Year in Review

I would like to take a couple minutes and look at my 2009 season.

Early Season (April, May, June) - I know I raced a bunch early but I can't remember a lot of the particulars. Some things that come to mind, I was sick for one of the Spring Fling and Perry Damn race. I was upset about that and regretting upgrading to Cat 3. I had a flat in the Bing RR. Not much to say there.

Snake Alley was painful, but I did well in the Wappello RR, & Melon City crit.

I did better in Norfolk with the RR & Crit I mixed it up in the pack but was still far from the lead guys.

Mid Season (July, August) - I was still not very competitive on the hillier races (Omaha Weekend). I did not do well in the Tour of KC races. For the 3 crits that I did I remember hanging on to the pack for the first 35-40min with my HR just 10beats below my max HR. After that my body shut me down.

Late Season (August, Sept) - Did the Sioux Falls Crit late August. I did well in the Master's Crit 3rd. In the Cat 3 crit, I stayed on the front too long and blew myself up and dropped off the pack.

State RR - I felt good with my performance there. The goal was to stay with the pack. This was not easy for me. Each time up the hill, I struggled. I was just happy to be with the group at the end.

So that is it for 2009...

What's next for 2010... I would like to do a couple NRC races... Joe Martin comes to mind. I would like to do the Cascade Classic stage race too(mid July) but I don't think that is in the cards next year.

Now What?

Race season is over for me... Rich may talk me into a cross race though. There are no hill repeats, zone interval, or spin up workouts in my near future. Instead I will focus on areas other than riding to improve my performance on the bike.

One thing is to drop some weight. At one point in the season I was down to 188 my weight went up to 196.

I am running now. I running 2mi 3days a week and so far I ran Monday and today. I like riding much better.

Weights? I need to start that soon.

I am sure there are many more off bike activities that will make me faster on the bike.

State RR

I finished off the season with the State Road Race this past weekend. I had no expectations for this race. I thought if I could hang with the pack to the end, I would have a chance for a respectable finish. I did feel confident with my sprint on a flat finish.

Also, I was worried about hanging on the group for "the hill", the one right after the turn to Liebers Point. There were KOM points every time up the hill so I knew I would be struggling to stay on each time up.

The first couple of laps were mellow. The Cat IVs caught up and were just behind us so the group consensus was to speed up a bit. I am not proud of it but I did a lot of wheel sucking even when the pace was slow.

There were times I was completely spent another hill or surge I would have surely been dropped. That didn't happen. After surviving "the hill" on the last lap, I was just happy to be there.

Last 10 miles: Tim Farham is off the front about 2 minutes ahead... there is no catching him. Shim(Midwest cycle) makes a break and shortly after Lucas(The Lucus) bridges up to him. Ian (Cyclismo) starts the effor to chase the two escapees just ahead. Feeling guilty about sucking wheel and good about just being there I thought I would help in the effort to catch the break. I was making some progress but could not do it on my own. Still nobody came around. I was on the front for a good 3miles until we turned into Liebers point. Lucky for me the group started to come around and I was able to rest. I felt good about my chances for a bunch sprint.

The group started to speed up the last hill before the final corner. I was on the inside of a line of about 7 riders. Had to slow down a bit for the corner but sprinted to catch the group. They were just out of reach and one guy on my wheel got me to the line. I regret letting him pass me. Again, I was just happy to be there for the sprint.

Dan Ertz Tough!

Dan Ertz is so tough... Top 10 List

10) President Bush DID have a sure fire plan to end the war in Iraq, However Dan Ertz was busy that day.

9) Dan Ertz has already been to Mars; that's why there are no signs of life there.

8) When the Boogeyman goes to sleep every night he checks his closet for Dan Ertz.

7) Dan Ertz does not use spell check. His spelling checks itself.

6) Dan Ertz does not sleep. He waits.

5) Dan Ertz has counted to infinity, Twice!!

4) Dan Ertz once shot a German plane down with his finger, by yelling, "Bang!"

3) A man once asked Dan Ertz if his real name is "Daniel". Dan Ertz did not respond, he simply stared at him until he exploded.

2) Dan Ertz's tears cure cancer. Too bad he has never cried.

1) Dan Ertz competed in a Mtb race with a broke pelvis.

Norfolk Classic weekend !!!

Well this is it... Race weekend. This week, according to the training plan, I should be at my Peak fitness. I feel good, rested and ready to go. I had a couple hard rides last weekend and a blistering ride Wednesday. Now there is nothing to do but rest up and prep the bike.

Good luck everyone, ride safe, and have fun!!!

See ya at the Classic