Sometimes one little part breaking can be very costly.
Monday - Led spin class @ M2 - 90 min
Tuesday - Polo field tempo ride - some TTT work with Dyrwal - 2:00 hr.
Wednesday - Off
Thursday - easy 30 min lunch run
Friday - 1:15 polo field ride.
Saturday - Beat the clock TT - Went to the wrong end of the course & wasted 30 min looking for the start. Arrived 10 min before start, got number, rode for 5 min, then was off. Started slow & was feeling pretty good by mile 9.3 when my rear derailleur shattered into pieces & my chain cut a big hole in my chainstay. Eventually walked across the finish line with the 2nd slowest time. Rode around a bit afterward on Paul Chuck's old SL. Total - 45 min riding.
Sunday - off - trying to figure out what to do about a bike.
Weekly totals: 4 hrs riding, 90 min spin, 30 min run, 6 hrs total.
Wednesday, February 17, 2010
Wednesday, February 10, 2010
Training Week Feb 1 - 7, 2010 - Cherry Pie
Monday - Off (to a good start)
Tuesday - 2:00 Polo field ride - with Jacob, Steve & Justin. Did 3 x 20 min @ 25 mph. Led all of the 1st one, then we sprinted the last min of every 5 on the 2nd then alternated laps on the 3rd.
Wednesday - Off
Thursday - Led both spin classes @ M2 - 5:30 & 6:15. 2:30 total spin. - lots of 1 min & 4 min intervals.
Friday - Off
Saturday - Led 75 min spin for ALS group @ Club Sport in San Ramon. Did 4 x 5 min, 4 x 3 min, 4 x 1 min, 8 x 20 sec intervals.
Sunday - Chery Pie criterium. I arrived plenty early as usual, but didn't get much of a warm-up in as I was talking to people and picking up team orders, etc, but got about 30 min riding around.
1st up was the 35+ 1/2/3 race. I felt pretty lousy on the 1st lap, so I gave myself 10 min to warm-up in the pack then moved to the front just in time for a prime lap. I attacked on the downhill & got a gap that I held to the line for the prime. I was immediately joined by a small breakaway group of Gerlach, Sayers, Nolan, Innes & Martin, all of whom were either a pro, world, or national champion at some point. So, the break was strong enough to stay away & our lead quickly grew to over 30 sec on the pack. There were a few attacks from the break & I tried a couple times, but nothing got away. There was a crash in the main field with 2 to go & when we went by it with 1 to go some people were yelling for us to neutralize. When we went by the finish the lap card still showed 2 to go and we did not get a bell. Someone was till yelling neutral, so I sta up with Martin & Innes, but Sayers, Nolan & Gerlach kept the gas on. I was trying to close the gap with Innes & Martin on my wheel, but wasn't quite sure if it was really the last lap. Turns out it was so I got 6th. (For some reason they made the pack go another lap to sprint for 7th)
The P/1/2 race was just a workout. Started in the back for the first few laps, then I tried to get to the front & move up each lap on the hill. I was not being too aggressive though, and just rode it out in the back of the pack.
2:30 total riding.
Weekly totals: 4:30 riding, 3:15 spinning, 7:45 total
Tuesday - 2:00 Polo field ride - with Jacob, Steve & Justin. Did 3 x 20 min @ 25 mph. Led all of the 1st one, then we sprinted the last min of every 5 on the 2nd then alternated laps on the 3rd.
Wednesday - Off
Thursday - Led both spin classes @ M2 - 5:30 & 6:15. 2:30 total spin. - lots of 1 min & 4 min intervals.
Friday - Off
Saturday - Led 75 min spin for ALS group @ Club Sport in San Ramon. Did 4 x 5 min, 4 x 3 min, 4 x 1 min, 8 x 20 sec intervals.
Sunday - Chery Pie criterium. I arrived plenty early as usual, but didn't get much of a warm-up in as I was talking to people and picking up team orders, etc, but got about 30 min riding around.
1st up was the 35+ 1/2/3 race. I felt pretty lousy on the 1st lap, so I gave myself 10 min to warm-up in the pack then moved to the front just in time for a prime lap. I attacked on the downhill & got a gap that I held to the line for the prime. I was immediately joined by a small breakaway group of Gerlach, Sayers, Nolan, Innes & Martin, all of whom were either a pro, world, or national champion at some point. So, the break was strong enough to stay away & our lead quickly grew to over 30 sec on the pack. There were a few attacks from the break & I tried a couple times, but nothing got away. There was a crash in the main field with 2 to go & when we went by it with 1 to go some people were yelling for us to neutralize. When we went by the finish the lap card still showed 2 to go and we did not get a bell. Someone was till yelling neutral, so I sta up with Martin & Innes, but Sayers, Nolan & Gerlach kept the gas on. I was trying to close the gap with Innes & Martin on my wheel, but wasn't quite sure if it was really the last lap. Turns out it was so I got 6th. (For some reason they made the pack go another lap to sprint for 7th)
The P/1/2 race was just a workout. Started in the back for the first few laps, then I tried to get to the front & move up each lap on the hill. I was not being too aggressive though, and just rode it out in the back of the pack.
2:30 total riding.
Weekly totals: 4:30 riding, 3:15 spinning, 7:45 total
Training Week January 25 - 31, 2010
Busy, busy, busy with work & NCNCA stuff but have a little time now to update the training log.
Monday - Led spin class @ M2. 90 min @ 265 W Ave. Final set of 4 x 5 min was 330W, 339W, 353W, 361W.
Tuesday - Off
Wednesday - Polo fields ride, 90 min. 4 x 10 min. 4 mile splits & HRs were: 9:40 (145), 9:38 (149), 9:37 (154), 9:35 (158)
Thursday - Led 5:30 class @ M2, 75 min. 2 x 5 min 270W, 280W, 20min @ 307W, 10 min @ 330 W, 5 min @ 359W.
Friday - Off
Saturday - 4:30 ride in Marin with McQuaid & Dyrwal, started with Purple Patch group, but my training partners became a little impatient. Rode to Stinson & east peak of Tam. 77 miles, 6,650 ft climbing.
Sunday - Easy city ride with McQuaid - 75 min.
Weekly totals: 2:45 spin, 7:15 riding, 10:00 total
Monday - Led spin class @ M2. 90 min @ 265 W Ave. Final set of 4 x 5 min was 330W, 339W, 353W, 361W.
Tuesday - Off
Wednesday - Polo fields ride, 90 min. 4 x 10 min. 4 mile splits & HRs were: 9:40 (145), 9:38 (149), 9:37 (154), 9:35 (158)
Thursday - Led 5:30 class @ M2, 75 min. 2 x 5 min 270W, 280W, 20min @ 307W, 10 min @ 330 W, 5 min @ 359W.
Friday - Off
Saturday - 4:30 ride in Marin with McQuaid & Dyrwal, started with Purple Patch group, but my training partners became a little impatient. Rode to Stinson & east peak of Tam. 77 miles, 6,650 ft climbing.
Sunday - Easy city ride with McQuaid - 75 min.
Weekly totals: 2:45 spin, 7:15 riding, 10:00 total
Tuesday, January 26, 2010
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.
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.
Monday, January 18, 2010
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.
Monday, January 11, 2010
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!
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!
Thursday, January 7, 2010
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)
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