In this first week of training I am progressing through all the planned workouts. Getting started is the easy part... we will see how I feel 3 - 4 weeks from now. When the newness of starting over wears done. I can't think about that now. I have plenty of energy and will take it day by day.
Wednesday night I went out for a 1.5hr ride. The focus of the ride was to maintain a very high cadence. Consulting my computer after my average cadence was 99 with a max of 129. It is hard to tell after one workout but I already feel my pedal efficiency getting better. After spinning at 110rpms for a few minutes 100rpms felt comfortable.
Thursday night was a 2.0hr ride. This was an Aerobic Endurance ride which includes a comfortable high cadence and HR in zone two. Base miles. Base miles are pretty boring.
As far as the weather goes? Yes, with temps in the 50s & 40s it is chilly to be on the bike and both night were fairly windy. Thinking about the months to come, I'll call it good weather.
Today, I am going to substitute a 1hr recovery bike ride with a 4mi run. It should take less than an hour but I am going to round up.
And I almost forgot... I get to ride a Pinarello Dogma tomorrow. Dave at the Bike Master's is going to let me take one out for the Group ride Saturday morning. I hope he doesn't think I am going to buy it!! There is no way I can afford it.
Friday, November 5, 2010
Wednesday, November 3, 2010
Is this thing ON?
Yes it has been awhile since I have blogged anything. Anyway after a couple of months of "hit and miss" riding I am ready to get down to business with a plan.
What is the plan? It is pretty much the same as last year. Hopefully it does not get inturrepted by any crashes. Last year I scheduled myselt to 650hrs, according to the Friel Bible that is in the middle of the recommended number of hours for a cat 3 rider. The longest training week is Base 3 with 19hrs. 19hrs is a bit aggressive for me but maintaining 14-16hrs is not bad.
The first "A" race is the same as last year. It is the Joe Martin Stage Race in early May. I am in the Preparation Phase now. Base training does not start until the first week of December. So for November, I am going to do some cross training (running), some work in the gym, and outside riding.
So, this week is the first week of the training plan. As usual, I took Monday off. Yesterday I wanted to ride but ended up running. I felt pretty good for the run but kept the mileage down to 3.8miles. That is twice as long as my longest run this season. We will have to see how my body reacts to the extra mileage. Today I am going to get out on a ride. It will probably be dark. Tonight schedule ride is a pedal effeciency ride for 1.5hrs. It takes some concentration but I can easily maintain 100rpm cadence. There will be some intervals of 110+rpms.
What is the plan? It is pretty much the same as last year. Hopefully it does not get inturrepted by any crashes. Last year I scheduled myselt to 650hrs, according to the Friel Bible that is in the middle of the recommended number of hours for a cat 3 rider. The longest training week is Base 3 with 19hrs. 19hrs is a bit aggressive for me but maintaining 14-16hrs is not bad.
The first "A" race is the same as last year. It is the Joe Martin Stage Race in early May. I am in the Preparation Phase now. Base training does not start until the first week of December. So for November, I am going to do some cross training (running), some work in the gym, and outside riding.
So, this week is the first week of the training plan. As usual, I took Monday off. Yesterday I wanted to ride but ended up running. I felt pretty good for the run but kept the mileage down to 3.8miles. That is twice as long as my longest run this season. We will have to see how my body reacts to the extra mileage. Today I am going to get out on a ride. It will probably be dark. Tonight schedule ride is a pedal effeciency ride for 1.5hrs. It takes some concentration but I can easily maintain 100rpm cadence. There will be some intervals of 110+rpms.
Monday, August 23, 2010
Minnehaha Stage Race
Back to racing ... and it feels great!! This past weekend I participated in the "Minnehaha County" stage race. The CPC folks have a great thing going up there in Sioux Falls, SD.
The race started out with a 12.5 mile TT. I did the TT almost "Eddie Merckx" style... sans aero helmet, sans aerobars, but did have some sweet Zipp 303 aero wheels. I put in a decient effort with an average speed of 22.4mph. Definatly nothing to brag about. Most of my teammates finished ahead of me.
After the initial burst of energy out of the start, I decided that 23mph was a good sustainable speed. I worked hard to stay there. I went into the red zone a couple of time getting out of the saddle to power of some hills to try and maintian a good speed.
The road race started at 3:30pm, 3 x 20mile laps durning the hottest part of the day... ugh. I think the heat index was up to 98degrees. I stuffed a couple extra 12oz bottles of water into my jersey. The plan was to drink those two bottles, and one with gatorade before we hit the feed zone on the second lap. This worked out good.
The first 15miles were pretty tame. I was on the front for awhile. This was fine, I was a little nervous with some of the riders riding close. So, I was free and clear of that business on the front riding my own pace. I eventualy fell back in the pack and hovered around the Sioux City Velo guys. I don't think they were worried about me.... as suspected they took off. I held on to survive a couple assault. One time, I was very far off the back but was able to get back.
Eventually a couple of the 1-2 racers got off the front for good. Me, I lost the group on the second lap riding up a hill. There was no mechanical, or cramping. I just couldn't hold the speed. I thought on a flat part of the course I could catch up, but while I was doing 27- 29mph, they were doing 30-33mph. I moderated the pace to "gett'r done" mode. "gett'r done" mode is slightly below TT speed and just above Tempo.
On, the third lap I spied another racer a few hills in front of me. I was catching him a little at a time and then at the feed zone he stopped. It was my teammate Dan. We both pick up some water from his wife and kept going. Dan's legs were cramping bad. He was doing all he could just to keep pedaling.
We made it to the finish arguing about who was going to finish last. He stopped before the line, I tried to push him across but he held his ground. I had to roll over the line or fall off the bike.
The crit was uneventful for me... I was just happy to stay with the group for just over half the race. Dan was hanging in there tough. It was nice to be racing with him again. Each time up the hill I would get gapped a little then get on the pack into the headwind section. Unfortunatly, each time I was gapped I would get a little less motivated to get back with the pack.
I did try one time to take a prime (a shiny new bike pump). I kept my speed going down the hill with the tailwind. John Nelson jumped out of the pack before the last corner. By then I was going faster than the pack and John but he timed his sprint well to take the prize. I was gassed. The rest of the riders passed me but they were tired too. So I was able to get back to them. With about 15 laps to go I was done... again, I just could hold the speed.
I was able to hold on to my last place in the stage race by a large margin. I was glad to see Addison take 2nd in the Cat 4 RR. After falling prey(he cramped up bad and fell into the ditch) to the heat in the RR, Nick did an awsome job taking the win in Cat 4 CT. Rich was another victum of the heat.
The race started out with a 12.5 mile TT. I did the TT almost "Eddie Merckx" style... sans aero helmet, sans aerobars, but did have some sweet Zipp 303 aero wheels. I put in a decient effort with an average speed of 22.4mph. Definatly nothing to brag about. Most of my teammates finished ahead of me.
After the initial burst of energy out of the start, I decided that 23mph was a good sustainable speed. I worked hard to stay there. I went into the red zone a couple of time getting out of the saddle to power of some hills to try and maintian a good speed.
The road race started at 3:30pm, 3 x 20mile laps durning the hottest part of the day... ugh. I think the heat index was up to 98degrees. I stuffed a couple extra 12oz bottles of water into my jersey. The plan was to drink those two bottles, and one with gatorade before we hit the feed zone on the second lap. This worked out good.
The first 15miles were pretty tame. I was on the front for awhile. This was fine, I was a little nervous with some of the riders riding close. So, I was free and clear of that business on the front riding my own pace. I eventualy fell back in the pack and hovered around the Sioux City Velo guys. I don't think they were worried about me.... as suspected they took off. I held on to survive a couple assault. One time, I was very far off the back but was able to get back.
Eventually a couple of the 1-2 racers got off the front for good. Me, I lost the group on the second lap riding up a hill. There was no mechanical, or cramping. I just couldn't hold the speed. I thought on a flat part of the course I could catch up, but while I was doing 27- 29mph, they were doing 30-33mph. I moderated the pace to "gett'r done" mode. "gett'r done" mode is slightly below TT speed and just above Tempo.
On, the third lap I spied another racer a few hills in front of me. I was catching him a little at a time and then at the feed zone he stopped. It was my teammate Dan. We both pick up some water from his wife and kept going. Dan's legs were cramping bad. He was doing all he could just to keep pedaling.
We made it to the finish arguing about who was going to finish last. He stopped before the line, I tried to push him across but he held his ground. I had to roll over the line or fall off the bike.
The crit was uneventful for me... I was just happy to stay with the group for just over half the race. Dan was hanging in there tough. It was nice to be racing with him again. Each time up the hill I would get gapped a little then get on the pack into the headwind section. Unfortunatly, each time I was gapped I would get a little less motivated to get back with the pack.
I did try one time to take a prime (a shiny new bike pump). I kept my speed going down the hill with the tailwind. John Nelson jumped out of the pack before the last corner. By then I was going faster than the pack and John but he timed his sprint well to take the prize. I was gassed. The rest of the riders passed me but they were tired too. So I was able to get back to them. With about 15 laps to go I was done... again, I just could hold the speed.
I was able to hold on to my last place in the stage race by a large margin. I was glad to see Addison take 2nd in the Cat 4 RR. After falling prey(he cramped up bad and fell into the ditch) to the heat in the RR, Nick did an awsome job taking the win in Cat 4 CT. Rich was another victum of the heat.
Monday, August 9, 2010
Coming Around
My fitness is starting to come around. This weekend I rode with the Bike Masters crew Saturday morning. About 30 - 40 guys and one gal showed up for a ride to Two Rivers State park.
I felt good all morning, although I blew myself up a couple times. One time was up a long hill, I was up front pushing the pace then a fellow cat 3 came flying by me... I chased him of course. I felt like I was catching him, but was done after about 2 minutes. Another time I was in the back of the pack and some guys got off the front so I tried to bridge. I went hard, but again I was gassed after a few minutes.
So, knowing that I had good speed but only a few minutes to use it, I was going to try to win a sprint to the "Stop Head" sign just North of Maple by Waterloo. I stayed in the comfort of the group for the miles up to the sign. When the group was about 4 minutes from the sign I moved up on the left side. It was still too early to start the sprint. I had pick out a point that I would go and was just waiting. Fortunatly, somebody right in front of me went for it first. He was strong but I was right in his slip stream. I had just enough left to take him for the sprint.
I had another promising effort up a long hill. I don't know the actual time it took to climb but it seemed like about 6+ minutes. I was able to keep a sustained maximal effort most of the way. Much of this effort was about 7 beats below my HRmax. I wish that I didn't have to work so hard but it was good to see that I could maintain that type of effort
Sunday, I did a slow 3hr endurance ride. It was nice to do an "under-reaching" ride. I had about an hour in zone 2 and the rest in zone 1. Nice and easy.
I have about another 10days of training until the Souix Falls race. I think I will be ok. I think I will be just hanging on but that is fun too. More 2 day training blocks... a hard day followed by an moderate day.
I felt good all morning, although I blew myself up a couple times. One time was up a long hill, I was up front pushing the pace then a fellow cat 3 came flying by me... I chased him of course. I felt like I was catching him, but was done after about 2 minutes. Another time I was in the back of the pack and some guys got off the front so I tried to bridge. I went hard, but again I was gassed after a few minutes.
So, knowing that I had good speed but only a few minutes to use it, I was going to try to win a sprint to the "Stop Head" sign just North of Maple by Waterloo. I stayed in the comfort of the group for the miles up to the sign. When the group was about 4 minutes from the sign I moved up on the left side. It was still too early to start the sprint. I had pick out a point that I would go and was just waiting. Fortunatly, somebody right in front of me went for it first. He was strong but I was right in his slip stream. I had just enough left to take him for the sprint.
I had another promising effort up a long hill. I don't know the actual time it took to climb but it seemed like about 6+ minutes. I was able to keep a sustained maximal effort most of the way. Much of this effort was about 7 beats below my HRmax. I wish that I didn't have to work so hard but it was good to see that I could maintain that type of effort
Sunday, I did a slow 3hr endurance ride. It was nice to do an "under-reaching" ride. I had about an hour in zone 2 and the rest in zone 1. Nice and easy.
I have about another 10days of training until the Souix Falls race. I think I will be ok. I think I will be just hanging on but that is fun too. More 2 day training blocks... a hard day followed by an moderate day.
Friday, July 23, 2010
Reunited
In this past week, I have been riding my old dependable '99 Trek 5200. Still have to work on the motor but the bike gets the job done. I asked about my Pinarello, which has be in the shop since my wreck, before the Thursday Night Ride. It wasn't ready, bummer... still waiting on some parts. BUT, they quickly looked over the wheels, tested the shifting and she was ready to ride. This was an unexpected surprise, I was reunited with my race bike.
I wish they could do that for me. My cardio fitness is gone... most of the ride I was off the back. Every hill sent my HR within 5 beats of my max HR. On a positive note, I can still get out there and do a 40mile ride with no problem. Also, I could easily ramp up my speed up to ~28mph on the flats... just couldn't hold it for more than a minute or two.
I want to do one more race this year in Souix Falls, SD. It is only a month away so I have to train smart. I am going to do the training in 2 day training blocks. The first day will be a hard day... Hills, Intervals, LSD. The second day a easy-moderate intensity endurance ride. Rest day, repeat. We'll see how that goes!
I wish they could do that for me. My cardio fitness is gone... most of the ride I was off the back. Every hill sent my HR within 5 beats of my max HR. On a positive note, I can still get out there and do a 40mile ride with no problem. Also, I could easily ramp up my speed up to ~28mph on the flats... just couldn't hold it for more than a minute or two.
I want to do one more race this year in Souix Falls, SD. It is only a month away so I have to train smart. I am going to do the training in 2 day training blocks. The first day will be a hard day... Hills, Intervals, LSD. The second day a easy-moderate intensity endurance ride. Rest day, repeat. We'll see how that goes!
Monday, July 19, 2010
On the Road again
Last weekend I was on the bike again. Both days, Saturday and Sunday. All I can say right now is that I am way out of shape.
My legs are strong enough but any effort would send my HR up into the red zone. I was exhausted at only 5 miles and my neck hurted. On Saturday, I think the heat was a big part of my exhaustion. Sunday, I could only ride a few minutes at a steady pace then I would rest. Total miles on the weekend? Less than 30mi.
I still want to do the Stage race in S. Dakota. I have only a few weeks to prepare... what to do? The game plan (I am making this up as I type). Each week I will try to get: One race pace ride(or intervals), one long of 3hrs+, ride, and one hill ride. Between these harder rides I will do some very slow recovery rides.
My legs are strong enough but any effort would send my HR up into the red zone. I was exhausted at only 5 miles and my neck hurted. On Saturday, I think the heat was a big part of my exhaustion. Sunday, I could only ride a few minutes at a steady pace then I would rest. Total miles on the weekend? Less than 30mi.
I still want to do the Stage race in S. Dakota. I have only a few weeks to prepare... what to do? The game plan (I am making this up as I type). Each week I will try to get: One race pace ride(or intervals), one long of 3hrs+, ride, and one hill ride. Between these harder rides I will do some very slow recovery rides.
Monday, May 24, 2010
Back to blogging - about what, of course training and racing
Not sure why, but I have not made any blog entries in awhile. Hopefully, I can somewhat commit to a couple blogs a week.
I raced this weekend down in Lincoln thanks to Bike Pedals. I was automatically signed up for the Cat 3 race since I was Rider of the Year for 2009. With that I agonized about whether to pay another $27 or not to race the Master's at 9:15am. To make a long story short I signed up.
I knew I was up for quite possibly a harder race than the Cat 3 race. The race didn't disappoint. It started off fast, fast, fast,... I was up there though. Still highly motivated to stay on with the group. I knew who the fast guys were, Spence, Vondrecek, Shim. They pushed the pace for the first 10 laps or so. I was still there. Not quite sure who caused it but one more surge seperated the pack. I was behind Vondecek. Predictably, he took off to catch his Cat 2 commrades, and just as predictably I chased but could not match his pace. I was gassed, then several other attempts were made by other riders. No luck... with that we were officially the "Chase Group".
I admit it, I sat in. I was working hard just to stay with this group, I had no business getting on the front. 3 laps to go, the fast guy who was pushing the pace dropped right in front of me to take a rest. I was in great position. Just before the last lap, I found myself on the front. Not the best place to be but that was fine. I moderated the pace, expecting people to come around me. Nothing happened. Two more corners to the long drag race finish. I wanted to be first into that corner. I was, but there was another guy on the outside. He beat me out buy a bike length. I finished 5th on the roade and 4th in my age group.
That was the good race... I didn't do so well with the Cat 3. Again, there was a break. I was with the chase group, and then off the back. Somehow, I think I let the excuse of doing an early race get to me. I didn't have the mental energy to stay with the group. I was done... now it was a training ride. A very hot exhausting training ride.
Sunday it was a Pioneers park and back to riding on hills. I was feeling good riding with the group. I would ride hard up the hill and use the rest of the course. Stayed with the group for 5 'bouts with the hill. The last hill I worked too hard and then I was off by myself. Another training ride.
Athough the results were dissapointing, it was fun to get out with the team racing.
I raced this weekend down in Lincoln thanks to Bike Pedals. I was automatically signed up for the Cat 3 race since I was Rider of the Year for 2009. With that I agonized about whether to pay another $27 or not to race the Master's at 9:15am. To make a long story short I signed up.
I knew I was up for quite possibly a harder race than the Cat 3 race. The race didn't disappoint. It started off fast, fast, fast,... I was up there though. Still highly motivated to stay on with the group. I knew who the fast guys were, Spence, Vondrecek, Shim. They pushed the pace for the first 10 laps or so. I was still there. Not quite sure who caused it but one more surge seperated the pack. I was behind Vondecek. Predictably, he took off to catch his Cat 2 commrades, and just as predictably I chased but could not match his pace. I was gassed, then several other attempts were made by other riders. No luck... with that we were officially the "Chase Group".
I admit it, I sat in. I was working hard just to stay with this group, I had no business getting on the front. 3 laps to go, the fast guy who was pushing the pace dropped right in front of me to take a rest. I was in great position. Just before the last lap, I found myself on the front. Not the best place to be but that was fine. I moderated the pace, expecting people to come around me. Nothing happened. Two more corners to the long drag race finish. I wanted to be first into that corner. I was, but there was another guy on the outside. He beat me out buy a bike length. I finished 5th on the roade and 4th in my age group.
That was the good race... I didn't do so well with the Cat 3. Again, there was a break. I was with the chase group, and then off the back. Somehow, I think I let the excuse of doing an early race get to me. I didn't have the mental energy to stay with the group. I was done... now it was a training ride. A very hot exhausting training ride.
Sunday it was a Pioneers park and back to riding on hills. I was feeling good riding with the group. I would ride hard up the hill and use the rest of the course. Stayed with the group for 5 'bouts with the hill. The last hill I worked too hard and then I was off by myself. Another training ride.
Athough the results were dissapointing, it was fun to get out with the team racing.
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