Training Week January 18 - 24, 2010

Rain every day and being busy at work & tired from camp, this was a good week for a rest week.

Monday - Drove home from camp - stopped for butter, pancakes, eggs, butter & pancakes.
Tuesday - Back at work - 2 x 400M - 25lb cat in carrier carry to vet & back
Wednesday - Took spin class at M2 - 2 hrs - Started with building warm-up (50 min Ave 230W), then went out too hard on 20 min interval, ave 373W for 1st 10 min, 361W for full 20 min. Was too tired to properly do 4 x 5 min intervals that followed, but felt better at the end (290W, 328W, 357W, 391W). - 1827kJ for the 2 hrs.
Thursday - lunch run with Patti - 1st run in a few weeks - as always, running feels good for about a mile, then less so. She was half-wheeling me all the way back at 7:15 pace, which felt fast to me. I'm not in great running shape.
Friday - Off
Saturday - 4 hr ride in Marin - most of it with Dyrwal - Alpine Dam, 7 sisters (he kicked my ass in the 7 Sisters sprint), down to Stinson & back up Panoramic & home - 67 miles - 6,000 ft of climbing
Sunday - Walked to the Farmers Market with K.

Weekly totals - 4 hrs riding, 2 hr spin class, 37 min run. 6:37 total.

Training Week Jan 11 - 17, 2010

Morgan Stanley Smith Barney / Specialized Team Camp

Monday - NCNCA Meeting - No workout

Tuesday - Packed for camp (rain)

Wednesday - Ride from San Jose to Big Sur with Brian Lewis, Shawn Oliver, Keith Hock & Harlan Chapman (John Grant drove support & rode the last stretch from Carmel with us) - 100 miles, 5:45 riding, 5,160 ft climbing - amazing dinner at Nepenthe

Thursday - Ride from Big Sur to San Luis Obispo - A beautiful day on the central coast with temps in the high 60's. Chris Black & a friend rode up from SLO & met us near Cambria & we had a fantastic dinner at the Blacks (thanks Trish & Chris!) - 106 miles, 5:46 riding, 5,932 ft climbing

Friday - Rode from SLO to team camp at the Skyview Motel in Los Alamos - dinner with the team at Flatbread. 59 miles, 3:15 riding, 1,560 ft climbing.

Saturday - Team pictures, then team ride over Figueroa - 88 miles, 8,008 ft of climbing, 5:15 riding. Climb split was 51:28

Sunday - Rain started early in ride, then got worse, so ride was shortened to 63 miles, 3:15 riding, 2,100 ft climbing. Good pace-line work with the team.

5 day camp totals - 23:15 riding, 416 miles, 22,700 ft of climbing.

Heavy rains on Monday meant no ride & everyone left early.

Training Week January 4 - 10, 2010

Monday - Led spin class @ M2 - 90 min class, finished with 2 x 10 min power test.
Tuesday - Off
Wednesday - Lunch run. Chased after some guy who went by running 6 min pace. Didn't hurt much at the time, but sore the next day - 35 min total run.
Thursday - Eve Polo Field ride. Joined Dyrwal for 3 x 6 min Z3. Good group of Roaring Mice riding with us. 90 min total.
Friday - Easy 30 min lunch run
Saturday - 75 min AM ride - Polo fields & a few Sunset climbs.
Sunday - Early Bird Criterium clinic mentoring. Mentored 2 sessions (pedaling through corners) & 3 crits, then finished day with 60 min P/1/2/3 crit. Long, fun, educational & exhausting day. 85 miles, about 4:00 riding total.

Weekly totals: 6:45 riding, 90 min spin, 1:05 running, 9:20 total.

This week - ride down to Morgan Stanley team camp, lots of miles!

Training Week Dec 27, 2009 - Jan 3, 2010

1st Training Week of 2010.

Monday - Led M2 Spin Class - 90 min class with San Bruno simulation at the end.

Tuesday - Eve 65 min ride on trainer

Wednesday - Off

Thursday - GG Park/Polo field ride with a few pick-ups 1:15

Friday - Mt. San Bruno Hill Climb - Arrived plenty early for a long warm-up. Rode for about 35 min between 8:50 - 9:15, then wasted a bunch of time switching from 35+ to P/1/2 & re-pinning my #, cooled down a lot and barely got in a few more minutes warn-up before the race started. Started slow, about 8-10 back, took the lead about 6 min up for about 1 min, but didn't really break up the group. After the parking lot Menso DeJong (Metromint) went to the front & pushed it & I think it was down to just him, Metcalfe & me. I put in a real hard 90 sec effort about 1K from the top and dropped Metcalfe, but couldn't get more than a bike length or so ahead of Menso. He then pulled real hard & I tried to go around him 1 last time about 400M from the finish, but couldn't & just watched him roll away with the victory. His time was 15:13, mine was 15:23. Metcalfe lost a close sprint for 3rd to Conner Spencer.

Tim Clark outlasted Greg McQuaid to win the 35+, Cale Reeder nipped Mark Edwards for the win in the 45+ & the only other Morgan Stanley Smith Barney rider, Mark Caldwell won the 55+. Rode about 1 hr cooldown. 2:00 total ride.

Saturday - 1 hr easy riding at the mentoring clinic in Fremont.

Sunday - Hans' 49th birthday ride - 6 hrs, 105 miles of great riding!

Weekly totals: 10:15 riding, 2:35 spin class/trainer - 12:50 total.

San Bruno Progression:

2006 (age 36): 15:48.8 (1st Cat 5, 5th overall)

2007 (age 37): 14:56 (1st P/1/2, 1st overall)

2008 (age 38): 15:15 (1st P/1/2, 2nd best time - Nate English rode 14:56 to Win Cat 4)

2009 (age 39): 15:15 (1st 35+, 1st overall)

2010 (age 40): 15:23 (2nd P/1/2, 2nd overall)

Training Update Dec 27, 2009 - Only 5 days until San Bruno

Trying to get back to my weekly posting of my training so I can figure out how much training I'm doing and if it's working.

Friday 12/25 - Christmas city ride with Cale R. Rode about 2 hours around the city with several good hills through the Presidio, Land's End, GG Park, Warren to Twin Peaks.

Saturday 12/26 - Rode with Brian & Jacob, picked up Cale at the Fairmont, rode to the Embarcadero, then south to 3rd to Bayshore to base of San Bruno Mtn. @ Guadalupe. Did 3 climbs: 18:30, 16:49, 17:08 - felt pretty good but legs were sore & had trouble getting HR over 170. Back through Daly City to Park Presidio - Cale was going about 30mph all the way to GG Park - 4 hr total ride.

Sunday 12/27 - Slept in until 10:30 (11 hrs sleep) - rest day, no ride

Weekly total: 90 min spin class, 11 hrs riding, 12:30 total. (No Running)

Training Update Dec 9 - Dec 24, 2009

Dec 9 - Headlands ride with Greg - 90 min

Dec 10 - Easy 4 mile 30 min run

Dec 11 - Easy 4 mile 30 min run

Dec 12 - (Rain) - 5 mile run with 4 x 400M @ Kezar with 1 min recovery - 80, 79, 78, 75

Dec 13 - Christmas Relay's @ Lake Merced. Ran 4th leg - 4.464 M in 25:27 (5:30, 5:28, 5:54, 5:58, 2:37) -Team was 6th overall, Jin was fastest & ran our 1st leg in 22:59. I was slowest & lost 2 places in the last 2.5 miles.

Followed race with 2hr ride with Greg & met James on San Bruno Mtn. Did the summit twice (didn't look at the times). James outsprinted me to the line at the finish. I better watch out for him on 1/1.

Dec 14 - Led spin class @ M2 - 90 min

Dec 15 - Day off

Dec 16 - Polo field ride - 1 Hr

Dec 17 - easy 30 min lunch run

Dec 18 - Office Party @ Lunch, Party for Harold & Pete in the eve = no training + too much eating

Dec 19 - Birthday ride - SF to Pt Reyes Sta. to Mt. Vision to BoFax & up & back to SF - 6:30 total ride time 105+ miles - feeling good

Dec 20 - Easy SF ride with Greg - 90 min

Dec 21 - M2 spin class - 90 min - finished class with 2 x 8 min power test - Power was 327 watts for 1st 8 min, 358 watts for 2nd 8 min.

Dec 22 - Day off

Dec 23 - 2 hr ride - polo fields - some with Matt P, some with Noe.

Dec 24 - 3 hr ride to Muir woods, Muir Beach with Brian G. - post ride weight down to 139.5

Sat Dec 26 will be a San Bruno x 3 test starting at 10AM.

Merry Christmas!

Training Update

I need to do this more often because it's getting really tough to remember what I've been doing.

Nov 21 - 4 Hr team ride in Napa

Nov 22 - Lead Bike for PAXC race in GG Park - 3 hrs riding

Nov 23 - Led 90 min spin class @ M2

Nov 24 - Easy 35 min lunch run

Nov 25 - easy 30 min lunch run

Nov 26 - T-day Alumni XC race @ Crystal Springs - 17:21 (7th place - 1:28 faster than 2008)

Nov 27 - easy 45 min ride in GG Park

Nov 28 - Long Marin ride w/ Dyrwal - 5 Hrs total

Nov 29 - CX in GG Park - 60 min - 9th in SSA - 2 hr total riding

Nov 30 - Led 90 min class @ M2

Dec 1 - Day off

Dec 2 - 30 min lunch run

Dec 3 - 30 min lunch run + 90 min eve ride w/ 2 x 10 min Zone 2 @ Polo Fields

Dec 4 - 30 min lunch run

Dec 5 - Team ride in the east bay - 3:30

Dec 6 - 60 Min park ride - 30 min Zone 1 @ Polo Fields

Dec 7 - Lunch - 30 min 4 mile run - eve - led 90 min spin class @ M2

Dec 8 - Rest day no workout

Hard to tell if I'm in very good shape or not. Will try a few repeats on San Bruno with Greg M on Saturday if it's not raining and that should be a good test.