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
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