The motivation for getting out on long rides has really taken a hit with all this hot weather we've been having. I came up short on hours again last week, although I did have some good rides. This week I think I'll fare better as I'm already up over 3hrs for the week and it's just Tuesday.
I've learned of a new interval that I'm really anxious to try. It takes some testing to figure out the exact wattage and interval time though. As I understand it, these intervals will make you fast and send your v02max into the stratosphere...if you survive. They are supposed to be quite painful. From what I've experienced so far, they're right. We'll see though. I'll be trying them for the first time tomorrow or Thursday.
Tuesday, August 28, 2007
Thursday, August 23, 2007
Mmm, lactate
Tried those lactate clearance reps again. I tried a different line of attack this time, and conducted them on the trainer. I thought that maybe I might fare better under more controlled circumstances...ie, no hills, headwind/tailwind to contend with. While I didn't get my wattage where I really wanted it, I think I have to call the workout a success. My numbers were all within 10% of my range, so it was a good effort. They hurt, but they were good.
I think one of the problems I incurred on my first attempt was that I went out way too hard. I was hitting initial peaks of 600+ watts, and for such a short violent effort, it was too much with too little recovery. If I'm to do these outdoors I need to not throttle it in the opening seconds.
On a different note, as of yesterday I have logged 5000 miles for the year. What a step up from last year. I logged just over 4200 miles all last year. The difference in mileage is quite evident in my fitness and overall ability.
I think one of the problems I incurred on my first attempt was that I went out way too hard. I was hitting initial peaks of 600+ watts, and for such a short violent effort, it was too much with too little recovery. If I'm to do these outdoors I need to not throttle it in the opening seconds.
On a different note, as of yesterday I have logged 5000 miles for the year. What a step up from last year. I logged just over 4200 miles all last year. The difference in mileage is quite evident in my fitness and overall ability.
Tuesday, August 21, 2007
Stupid is, as stupid does
After bagging on Monday's planned ride due to feeling kinda wiped, today was to be my first ride of the new week...the first interval session to boot.
Have you ever had one of those moments where, in retrospect, you should have listened to what your body was saying? When the alarm went off I stirred ('woke up' is too strong for what I did this morning), and began getting my helmet, gloves, glasses, etc. I'd at least like to say that the spirit was willing, but that would be a lie. When it came time to grab the bike off the rack so I could air up the tires I just stood there staring at the bike, having a conversation with myself. It went something like this...
Sean 1: Ya know, I'm kinda tired. Why not go back to sleep and do the ride later this afternoon?
Sean 2: That's not gonna work. A) there's the usual work issues on Tuesday night, and B) you know that afternoon interval sessions don't go as well as morning ones do.
Sean 1: Ok, then what about doing them tomorrow morning, and just get a ride in before the meeting tonight?
Sean 2: I hate to break it to you genius, but that won't work either. We're scheduled to do a long ride tomorrow afternoon with Joe and if we do intervals in the morning we'll be smoked come tomorrow afternoon. And we can't do them on Thursday morning either, because after 3-3 1/2 hrs Wed afternoon I can guarantee that it would not be pretty. Suck it up and lets go!
Sean 1: Fine. Whatever. [grumbles incoherently]
I manage to get myself to my riding location, and once I start riding I wake up and feel pretty decent. I take an extra few minutes for my warm-up, pushing it to 20 minutes. I even throw in a few fast accelerations since today's workout is going to be...violent, for lack of a better term. What kind of workout could be that bad? Lactate tolerance reps.
If you use a power meter, the effort is done in what is known as the CP1 zone...which is your 1 minute critical power (the fastest 1 minute you can do) +/- 5%. For me that zone is 503-557 watts. You're supposed to do 3-5 sets of 4 reps of 30-40sec, with your recovery interval being half of your work interval. That means 15-20 sec of recovery in between reps. That is followed up by 5 minutes recovery between sets.
On paper it doesn't sound too bad, but let me assure you that they are evil.
I am shooting for the 40/20. I do the first one, don't feel too bad, spin easily for the 20 sec, start the 2nd rep and it is immediate and total meltdown. Let's try 30/15 instead. I got 2 reps completed before the check engine light came on. That was it, time to abandon. I was already out there, so I figured I might as well salvage something out of this ride, and decided to get 1.5hrs in total. Let me tell ya, that last 45 min was tough. I was tempted several times to just lay down in the road and let a truck run me over and put me out of my misery.
Next time that I don't sleep well and my body is trying to send a message, I'm gonna pay a bit more attention.
Have you ever had one of those moments where, in retrospect, you should have listened to what your body was saying? When the alarm went off I stirred ('woke up' is too strong for what I did this morning), and began getting my helmet, gloves, glasses, etc. I'd at least like to say that the spirit was willing, but that would be a lie. When it came time to grab the bike off the rack so I could air up the tires I just stood there staring at the bike, having a conversation with myself. It went something like this...
Sean 1: Ya know, I'm kinda tired. Why not go back to sleep and do the ride later this afternoon?
Sean 2: That's not gonna work. A) there's the usual work issues on Tuesday night, and B) you know that afternoon interval sessions don't go as well as morning ones do.
Sean 1: Ok, then what about doing them tomorrow morning, and just get a ride in before the meeting tonight?
Sean 2: I hate to break it to you genius, but that won't work either. We're scheduled to do a long ride tomorrow afternoon with Joe and if we do intervals in the morning we'll be smoked come tomorrow afternoon. And we can't do them on Thursday morning either, because after 3-3 1/2 hrs Wed afternoon I can guarantee that it would not be pretty. Suck it up and lets go!
Sean 1: Fine. Whatever. [grumbles incoherently]
I manage to get myself to my riding location, and once I start riding I wake up and feel pretty decent. I take an extra few minutes for my warm-up, pushing it to 20 minutes. I even throw in a few fast accelerations since today's workout is going to be...violent, for lack of a better term. What kind of workout could be that bad? Lactate tolerance reps.
If you use a power meter, the effort is done in what is known as the CP1 zone...which is your 1 minute critical power (the fastest 1 minute you can do) +/- 5%. For me that zone is 503-557 watts. You're supposed to do 3-5 sets of 4 reps of 30-40sec, with your recovery interval being half of your work interval. That means 15-20 sec of recovery in between reps. That is followed up by 5 minutes recovery between sets.
On paper it doesn't sound too bad, but let me assure you that they are evil.
I am shooting for the 40/20. I do the first one, don't feel too bad, spin easily for the 20 sec, start the 2nd rep and it is immediate and total meltdown. Let's try 30/15 instead. I got 2 reps completed before the check engine light came on. That was it, time to abandon. I was already out there, so I figured I might as well salvage something out of this ride, and decided to get 1.5hrs in total. Let me tell ya, that last 45 min was tough. I was tempted several times to just lay down in the road and let a truck run me over and put me out of my misery.
Next time that I don't sleep well and my body is trying to send a message, I'm gonna pay a bit more attention.
Monday, August 20, 2007
8 days a week
Last week had to be one of the hardest weeks I've had, with regards to getting my hours in. Since it's been so blasted hot I've been less than inspired to go out for any really long rides. As a result, I had to push it right thru to Sunday. I got my hours in, but just barely.
My plan, as I originally mapped it had me doing another 2 weeks of Base, but I've decided to cut that short by 2 weeks and move back into race specific intervals.
So...back to the pain.
My plan, as I originally mapped it had me doing another 2 weeks of Base, but I've decided to cut that short by 2 weeks and move back into race specific intervals.
So...back to the pain.
Saturday, August 18, 2007
Par-tay
Nobody can say that us normally uptight XC race geeks can't let our hair down and get crazy once in a while. The conclusion of the Snowmass finals brought about a 80s themed, post NMBS soiree. For some of the pros it'll be back to business for the World Championships in Slovenia and a pre Olympic test event in Beijing.
Thursday, August 16, 2007
Behind the eight ball
It's been a heck of a week for getting my hours in. It's Thursday, and I have a whopping 4hrs so far...and I'm supposed to log 9.5 for the week. You do the math. It has been so friggin' hot that I've not really been that motivated to go out for 2 or more hours in one shot. I think I'm gonna have to do some 2-a-days for the remainder of the week.
Today was a great ride. Joe and I rode to the town of DeFuniak Springs so he could drop some papers off to his wife. We were supposed to meet her at 6:45pm, which would give us about an hour's worth of daylight to get back to the car. It shouldn't have been a problem. It took us just over 50 minutes to get there, so the return trip should not have been a problem...but you know what they say about the best laid plans of mice and men. She didn't show, and didn't show. After numerous attempts to reach her on her cell phone, we find out that she had just gotten off work and was at least 45 min away from DeFuniak. It was 7:15. There's no decision to be made...we can't wait, we've got to roll.
It was gonna be up to me to set the pace that would get us back before it was totally dark. The terrain is rolling, and while the hills are not long, they're steep. On the way out, I had dropped Joe on the first climb, and he didn't catch back on until I stopped to wait for him.This is why I was gonna have to do the bulk of the work.
The first couple of hills I'm not doing well, I feel like I'm bogging down. At this point Joe is hanging right there with me and I'm glad that one of us is feeling good, cause we're gonna need someone to get us back fast. A few minutes later and my legs come around. We're on of the longer climbs and I didn't really realize that I had done it, but I made an acceleration, and I heard Joe make a weird sound. I thought he had made a bad shift and was grumbling over it. I later learned that sound I heard was him cracking. I had a good gap on him over the hills, and when I hit some flat ground I slowed my pace for him to catch back on.
Once he was back on I kicked it into overdrive and let him hold my wheel. I don't know if it was the motivation of not wanting to get stuck out on the road in the middle of nowhere with it being pitch black or what, but I was cruising. I was like Superman. It's the kind of day that you hope to have come race day.
Ohh, and even though it's been since 2005 that Joe last competed, I am going to relish the satisfaction of cracking a Semi-pro.
Now, if you'll excuse me...between bouts of gloating, I've got to figure out how I'm gonna get 5.5hrs of riding in between tomorrow and Sunday.
Today was a great ride. Joe and I rode to the town of DeFuniak Springs so he could drop some papers off to his wife. We were supposed to meet her at 6:45pm, which would give us about an hour's worth of daylight to get back to the car. It shouldn't have been a problem. It took us just over 50 minutes to get there, so the return trip should not have been a problem...but you know what they say about the best laid plans of mice and men. She didn't show, and didn't show. After numerous attempts to reach her on her cell phone, we find out that she had just gotten off work and was at least 45 min away from DeFuniak. It was 7:15. There's no decision to be made...we can't wait, we've got to roll.
It was gonna be up to me to set the pace that would get us back before it was totally dark. The terrain is rolling, and while the hills are not long, they're steep. On the way out, I had dropped Joe on the first climb, and he didn't catch back on until I stopped to wait for him.This is why I was gonna have to do the bulk of the work.
The first couple of hills I'm not doing well, I feel like I'm bogging down. At this point Joe is hanging right there with me and I'm glad that one of us is feeling good, cause we're gonna need someone to get us back fast. A few minutes later and my legs come around. We're on of the longer climbs and I didn't really realize that I had done it, but I made an acceleration, and I heard Joe make a weird sound. I thought he had made a bad shift and was grumbling over it. I later learned that sound I heard was him cracking. I had a good gap on him over the hills, and when I hit some flat ground I slowed my pace for him to catch back on.
Once he was back on I kicked it into overdrive and let him hold my wheel. I don't know if it was the motivation of not wanting to get stuck out on the road in the middle of nowhere with it being pitch black or what, but I was cruising. I was like Superman. It's the kind of day that you hope to have come race day.
Ohh, and even though it's been since 2005 that Joe last competed, I am going to relish the satisfaction of cracking a Semi-pro.
Now, if you'll excuse me...between bouts of gloating, I've got to figure out how I'm gonna get 5.5hrs of riding in between tomorrow and Sunday.
Tuesday, August 14, 2007
Las minute save
A new week has started, and with it another big week of miles, miles, miles. Originally I was going to do a full month of Base, but I've been thinking that might be a little overkill. I'm tossing around cutting that number in half. Right now I'm leaning in that direction, but I'm gonna see how things go this week.
For those keeping score, I managed to scrape together my miles last week. After Friday's death march I thought I was just gonna have to scratch those last hours. Fortunately, an impromptu late afternoon ride on Saturday with my neighbor changed all that.
For those keeping score, I managed to scrape together my miles last week. After Friday's death march I thought I was just gonna have to scratch those last hours. Fortunately, an impromptu late afternoon ride on Saturday with my neighbor changed all that.
Sunday, August 12, 2007
Gettin' it done
If you've been following the saga of embattled '06 Tour De France winner Floyd Landis, then you know he committed to race the Leadville 100. Originally, Lance was gonna do it, and then right after that Floyd came on board. Lance bailed on it, but Floyd kept to his word.
Well, yesterday was the big day. I'm thrilled that Floyd went out there and took care of some business. Despite a crash and a flat, he finished in 7:00:30, only 2 minutes behind first place. The crash happened early in the race, and as I understand it, the flat came near the end. That flat may very well have made the difference between 1st and 2nd. There's no denying it, the man has some skills.
I would love to see Floyd do more mtb events when/if he's cleared, but considering the lack of money in mtbing I can't blame him for going back to the road side.
Well, yesterday was the big day. I'm thrilled that Floyd went out there and took care of some business. Despite a crash and a flat, he finished in 7:00:30, only 2 minutes behind first place. The crash happened early in the race, and as I understand it, the flat came near the end. That flat may very well have made the difference between 1st and 2nd. There's no denying it, the man has some skills.
I would love to see Floyd do more mtb events when/if he's cleared, but considering the lack of money in mtbing I can't blame him for going back to the road side.
Friday, August 10, 2007
Running on empty
I don't know if it was the heat or the hours I put in yesterday, but today was the hardest 1.5hrs I've ever done. All I was doing was some endurance paced stuff, but by the 1 hr mark I was starting to wither. Right now I'm tired...tired like I am after a 3+hr ride.
I was supposed to be finishing up my week with a 3hr ride tomorrow, but I don't think that is gonna happen. I might have to push that final ride to Sunday,
I was supposed to be finishing up my week with a 3hr ride tomorrow, but I don't think that is gonna happen. I might have to push that final ride to Sunday,
The end of an era
The Armstrong era has well and truly come to an end. Team Discovery Channel is folding up camp. Tailwind Sports cites the current status of pro cycling as the reason that they are pulling out.
There are those that feel it is a case of "good riddance", due mainly to the tired argument that Lance doped, Bruyneel's leadership, yadda, yadda, yadda.
Despite your feelings about Lance or US Postal/Discovery Channel, losing one of the winningest cycling teams in the history of the sport...and it being the only US based ProTour team is not good for US cycling or cycling in general.
You certainly can't dismiss this based solely on the team's ethics, or lack of. There's not one team out there that doesn't/hasn't had its problems. What does it say in the bible?..."let ye who is without sin cast the first stone." Losing teams, any teams, is not good for the sport right now. I consider myself an optimist, but there's no denying that pro cycling is on the ropes right now.
Here's hoping that the worst is behind us.
There are those that feel it is a case of "good riddance", due mainly to the tired argument that Lance doped, Bruyneel's leadership, yadda, yadda, yadda.
Despite your feelings about Lance or US Postal/Discovery Channel, losing one of the winningest cycling teams in the history of the sport...and it being the only US based ProTour team is not good for US cycling or cycling in general.
You certainly can't dismiss this based solely on the team's ethics, or lack of. There's not one team out there that doesn't/hasn't had its problems. What does it say in the bible?..."let ye who is without sin cast the first stone." Losing teams, any teams, is not good for the sport right now. I consider myself an optimist, but there's no denying that pro cycling is on the ropes right now.
Here's hoping that the worst is behind us.
Thursday, August 09, 2007
One year anniversary
This time last year I took possession of my very first road bike...a 2006 Giant TCR C3. In that time I've made a few additions/changes, including a couple of saddle swaps, and a Power Tap power meter (which I love!)
It's been a great bike. I've not had any problems with it and I've logged almost 7000 miles since getting it. Living in pancake flat Florida I've found out that with my compact crankset I am severely undergeared. I notice it most on group rides and the Tuesday Worlds. Other than that though, I don't have any complaints.
It's been a great bike. I've not had any problems with it and I've logged almost 7000 miles since getting it. Living in pancake flat Florida I've found out that with my compact crankset I am severely undergeared. I notice it most on group rides and the Tuesday Worlds. Other than that though, I don't have any complaints.
Wednesday, August 08, 2007
Tuesday, August 07, 2007
Race schedule addition
I've just added a new race to my calendar. The Piney Hills Classic, held in Ruston, La. sounds like it should be a blast! It's a 2 day stage mtb race. On Saturday there is a Time Trial and Short Track race, and then on Sunday is the XC event. Since watching the STXC at Sugar Mtn I've been eager to experience the pain of a short track event, and this looks to be my chance.
It's the last weekend of October, and as such will most likely be my last event of the year. It should be fun.
It's the last weekend of October, and as such will most likely be my last event of the year. It should be fun.
Sponsor update
I'm thrilled to announce that I've picked up a new sponsor for the remainder of the '07 season. Dedicated Athlete will be helping to fuel me at my races. DA make some great products, with their Rapid Recharge recovery drink being probably the best recovery mix on the market.
Monday, August 06, 2007
It begins again
After what amounted to a week off, I'm back to business. Today I start rebuilding for the remainder of my season. Since I've not had any weeks over 8hrs in well over a month, I'm gonna do a couple weeks of Base to rebuild my aerobic capacity. I originally had a full month of it planned, but I think that might be a little overkill. I think I might go for 2 weeks of Base, and see how things are at that time.
Friday, August 03, 2007
Photo bloggin'
First up, Mt Snow...
Pro Men's XC
Shimano Tech support, working on a shifting problem on my bike.
Sugar Mtn...
Pro Men XC
Some downhill action
Pro Men STXC
Pro Women's STXC
Pro Men's XC
Shimano Tech support, working on a shifting problem on my bike.Sugar Mtn...
Pro Men XC
Some downhill action
Pro Men STXC
Pro Women's STXC
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