A little better than last week's training.
Monday - no rain - eve polo field ride with Dyrwal - legs flat from Snelling 1:45
Tuesday - off
Wednesday - Led spin class at M2 - 90 min
Thursday - off
Friday - off
Saturday - 2 hr polo field ride with 1 hr crit simulation (hard)
Sunday - Marshall ride with Appel, Jacob, Dyrwal & Skates - 5:45 riding, 104 miles & about 6900 ft climbing.
Weekly totals: 9:30 riding, 1:30 spin, 11:00 total
Skipping Madera to put in a good training week, then racing the next several weekends in a row.
Friday, March 12, 2010
Tuesday, March 2, 2010
Training Week Feb 22 - 28, 2010
Pretty bad week for training, but it's a long season, so maybe this year I won't peak in May.
Mon Feb 22 - NCNCA Meeting in Fremont - No training
Tue Feb 23 - rain, no training
Wed Feb 24 - Led 5:30 class @ M2 - 90 min spinning
Thu Feb 25 - Built up old blue SL2 for Saturday's race - no training
Fri Feb 26 - Drove out to Ripon to see Jen & family - dinner at Canal St. Grill - no training.
Sat Feb 27 - Snelling RR 35+ - 10 min easy ride, warm-up 1st ride on new build, bike felt fine. We had about 85 starters. It wasn't raining, but the course was flooded in several areas, so we had many deep water crossings to deal with.
I felt awful in the 1st lap as I tried to find my bike legs. The pace was fast & lots of guys were getting dropped. THings settled down for laps 2 & 3 and I started to feel better. We lost a few guys to flats (Dyrwal, Oliver & Holtz), but the rest of us were active at the front trying to establish a break.
As we started the final lap, Chris Baker rolled off the front (with a couple Taleo guys I believe). Several guys started to chase hard& I jumped on. I heard Innes yell from behind that we had a gap and that it was time to go. I think we had about 10 guys & never really got organized, but there were a few guys in there taking hard pulls, so we got a good gap. I can't remember exactly where, but at some point Innes, Bryant and I got a gap and took off. I was barely hanging on, but lasted with them until they took off for the sprint with Innes taking it, so I rolled across in 3rd. I though Baker came in 6th, but the results show him in 7th.
Took most of the drive home to thaw the feet out.
Sunday - City/Marin Headland ride with McQuaid - No rain, blue skies & warm - 90 min ride turned into 3:15.
Weekly totals: 6:15 riding, 90 min spin - 7:45 total.
Time to start putting in more hours on the bike.
Mon Feb 22 - NCNCA Meeting in Fremont - No training
Tue Feb 23 - rain, no training
Wed Feb 24 - Led 5:30 class @ M2 - 90 min spinning
Thu Feb 25 - Built up old blue SL2 for Saturday's race - no training
Fri Feb 26 - Drove out to Ripon to see Jen & family - dinner at Canal St. Grill - no training.
Sat Feb 27 - Snelling RR 35+ - 10 min easy ride, warm-up 1st ride on new build, bike felt fine. We had about 85 starters. It wasn't raining, but the course was flooded in several areas, so we had many deep water crossings to deal with.
I felt awful in the 1st lap as I tried to find my bike legs. The pace was fast & lots of guys were getting dropped. THings settled down for laps 2 & 3 and I started to feel better. We lost a few guys to flats (Dyrwal, Oliver & Holtz), but the rest of us were active at the front trying to establish a break.
As we started the final lap, Chris Baker rolled off the front (with a couple Taleo guys I believe). Several guys started to chase hard& I jumped on. I heard Innes yell from behind that we had a gap and that it was time to go. I think we had about 10 guys & never really got organized, but there were a few guys in there taking hard pulls, so we got a good gap. I can't remember exactly where, but at some point Innes, Bryant and I got a gap and took off. I was barely hanging on, but lasted with them until they took off for the sprint with Innes taking it, so I rolled across in 3rd. I though Baker came in 6th, but the results show him in 7th.
Took most of the drive home to thaw the feet out.
Sunday - City/Marin Headland ride with McQuaid - No rain, blue skies & warm - 90 min ride turned into 3:15.
Weekly totals: 6:15 riding, 90 min spin - 7:45 total.
Time to start putting in more hours on the bike.
Training Week Feb 15 - Feb 21
Time to catch up on the training log.
Mon Feb 15 - President's Day! - 4 hour Marin ride - Alpine Dam with Thirsty Bears
Tue Feb 16 - Polo field tempo - 2 hrs.
Wed Feb 17 - Off
Thu Feb 18 - Polo field tempo 90 min
Fri Feb 19 - Off
Sat Feb 20 - Berkeley TTT with Dyrwal - Short trainer warm up, Won the Merckx Division in 42:05!
Sun Feb 21 - Ronde van Brisbeen Sierra Point Crit in the rain - only did the 35+ race in a field of 13. Finished 4th behind 2 man break of Reaney & Gerlach, I lost sprint for 3rd to Theobald. Too cold to handg around for P/1/2 race.
Weekly totals: 10 hrs riding.
Mon Feb 15 - President's Day! - 4 hour Marin ride - Alpine Dam with Thirsty Bears
Tue Feb 16 - Polo field tempo - 2 hrs.
Wed Feb 17 - Off
Thu Feb 18 - Polo field tempo 90 min
Fri Feb 19 - Off
Sat Feb 20 - Berkeley TTT with Dyrwal - Short trainer warm up, Won the Merckx Division in 42:05!
Sun Feb 21 - Ronde van Brisbeen Sierra Point Crit in the rain - only did the 35+ race in a field of 13. Finished 4th behind 2 man break of Reaney & Gerlach, I lost sprint for 3rd to Theobald. Too cold to handg around for P/1/2 race.
Weekly totals: 10 hrs riding.
Wednesday, February 17, 2010
Training Week Feb 8 - 14, 2010
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.
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 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.
Subscribe to:
Posts (Atom)
