Training Week June 22 - 28, 2009

Monday - tired from weekend races - easy 30 min spin

Tuesday - GG Park Sprints - Hard as usual - 1:30 total ride

Wednesday - Lunch spin class 45 min moderate

Thursday - Polo field tempo - moderate with a few hard intervals - 2:00

Friday - Lunch spin class - 45 min easy

Saturday - easy/moderate park ride - 2:00

Sunday - easy AM park ride - 45 min

Weekly totals - 6:15 riding, 2:00 spinning - 8:15 total

Now, off to Louisville.

Training Week June 15 - 21, 2009

Busy work week, tiring weekend, need more time to train & rest.

Monday - Off
Tuesday - Polo Field/GG Park sprints - hard - 2:45
Wednesday - Off
Thursday - Polo Field tempo - moderate - 1:45
Friday - lunch spin class - 55 min
Saturday - 1:15 hr w/u - Diablo Hill Climb TT - 3rd in 25:53. Nate was 1st in 24:11 with Justin 2nd in 25:24. Total riding - 2:00

Sunday - Nevada City - Very long day. Left at 8:30, drove to Scott's. We got to Nevada City around 11:30. Easy 45 min w/u for 35+ race. Got in 3 man break with Casey & Metcalfe. Tried to get away about every other lap on the climb, but couldn't. Finished 2nd to Casey. Much better experience than my 1st time here 2 years ago when I took the bottom turn 2 fast & crashed into the haybails, got back in the race and crashed again in the same place.

The P/1/2 race was total mayhem with Lance, Levi & Horner added to an already stacked field. I heard there were 130 starters. I almost crashed 3 times during the "neutral" first lap, but then assumed the safe tailgunner position for the first 2 laps as the field got totally strung out. I proceeded to move up around 10 spots per lap for several laps until I started having to bridge bigger and bigger gaps between packs. I think I was on my 12th or 13th lap when Lance, Levi & Ben Jacques-Maynes came by. It was the first time I'd ever been lapped & didn't know if it was OK for us to jump on the train, but the others in the small group I was with did, so I did too, for about a lap. It didn't look like they were pulling anyone unless they only pulled riders who were getting lapped to a certain point, and then stopped after they pulled enough guys out? I don't know, but I just kept going for the full 90 minutes since it was so much fun to race through that crowd. I got lapped by many guys (some more than once) and I even lapped some guys, but I heard there were only around 35 who finished. It will be interesting to see how they sort out the results.

Total riding time for Sunday was about 3:30. Got home around 12:30 AM, one wheel short, so my front wheel had fallen off the bike rack somewhere between Nevada City & Oakland.

Weekly totals: 10:00 riding, 55 spin class - 10:55 total.

Training Week June 8 - 14, 2009

Monday - Lunch spin class 50 min moderate

Tuesday - GG Park Sprints/Tempo - 2:05 total ride

Wednesday - Lunch spin class 50 min hard

Thursday - Polo field tempo - moderate - 2:00 total

Friday - Lunch spin class 50 min moderate

Saturday - Pescadero RR - only had Cole & Charles PW with me.  4 man break got away on the 1st lap & built a nearly 4 min lead.  Specialized guys (Casey, D'aluisio) did most of the work brining it back.  I probably spent more time with my face in the wind than I should have.  It came down to Innes, Cole and me on the final climb and that's how we finished.  Probably doesn't show, but I'm always learning, especially in the races I don't win. Still, a very fun race. - 4:00 total ride.

Sunday - lots of sleep - polo fields were deserted, good for a solo tempo ride. 2:00 total.

Weekly totals:  10:05 cycling, 2:30 spinning - 12:35 total

Training Week June 1 - June 7, 2009

Monday - off
Tuesday - GG Park sprints + long cooldown with some tempo - 2:10
Wednesday - Lunch spin class - moderate - 50 min.
Thursday - Polo field paceline/tempo - set PR of 38 laps (~25.5 mi) in 1 HR. - 1:50 total ride
Friday - Lunch spin class - easy - 45 min.
Saturday - Ross' Epic Hill climb - real low turnout this year, only 7 in the P/1/2. We didn't go too fast on the 1st flat 6 miles before the climb started. I was content to go to the front on the early slopes & set a moderate tempo & wait for attacks. David Van Orsdel (AC) threw in a few that got rid of everyone except me & Steve O'Mara (ZteaM). I went to the front after that. My time was about 1 min slower than 2 years ago (I had 1:03:30, they had me at 39 sec slower), but our 1st miles were at least 2 min slower, so the climb was faster. Ride back + 40 min more - Total ride 3:00.
Sunday - easy 40 min spin in the park.

Weekly totals: 7:40 riding, 1:35 spin class - 9:15 total.
Low volume week with some good intensity.

Training Week May 25 - May 31, 2009

Monday - Memorial Day - didn't even go outside, just watched WWII movies.

Tuesday - GG Park Sprints - 2:00 ride - hard sprints & tempo - Presidio cooldown

Wednesday - 55 min lunch spin class

Thursday - Polo field tempo - hard - 1:30 total.

Friday - 40 min spin class - easy - HR 90 - 110.

Saturday - Prerace city ride with Greg - 1:45 total - a few short hard hills.

Sunday - Spring Hill RR - P/1/2 - 88 miles - race was a little over 3:40.  In breaks for about 70 miles - finished 4th behind V. Owens (Lombardi's), A. Switters (Cal Giant) & P. Mooney (Metromint). - 4 HR total riding.

Weekly totals - 9:15 riding, 1:35 spin class - 10:50 total.