2x28, divided into quarters, Joe Friel's method

I was reading Jow Friel's blog and found some good stuff about time trialing efforts with power. He said that I should practice practice practice- so I did. I started near the Goon ride start and ended up doing one lap around Hains Point and then all of the way back.
The advice found here: http://www.trainingbible.com/joesblog/2009/05/time-trial-pacing.html is interesting, it goes beyond the negative split idea.

First try; Q1 was 55W below TT goal, Q2 was 18W below goal, Q3 was 10W above goal, and Q4 was 31W above goal! (average watts per split). It was tough, but I felt like I was flying. On the road bike by the way.
Interval 2: 28min.
First 7 min: 55 W below
Second 7 min: 48 W below
Third 7 min: 18W below (definitely tired)
4th and final 7 min: 8W above goal.

read the blog:http://www.trainingbible.com/joesblog/2009/05/time-trial-pacing.html
give it a shot

What I just saw on Universal Sports made my week

I was watching the Universal Sports coverage of the Ironman New Zealand.
The moto camera was following one of the leading females while on the bike.
So, I'm watching, checking out her Cervelo P3 with a pair of semi-deep dish wheels. I'm looking at her bar mounted aero drinker. I am counting her respirations, checking out her Giro Advantage helmet. I'm looking at her sunglasses.
The camera pans away and I look at her bike again.
The camera pans back to her face...

BLAHHHHHHHHHHH -vomit.

She spits the rest out, keeps pedalin' around. Then the very best part:

She knowingly looks at the camera and just sort of smiles, then keeps on. Awesome.

the week going into RFK crit.

This was Saturday's pre-race ride before RFK Crit 2009. I had been doing manual labor (painting, sanding, using a trim nailer, chop saw, etc) and the temperature finally dropped by 7p, so I went out into Rock Creek Park. I essentially covered the Goon route (geez, its like I'm addicted). After the turn to come North under Military Rd, I gave it a good 5 minute effort, thats pictured above. Peak 5 min was: 105 KJ of work, avg W349; here is my favorite part min was 256W and max was 486.... steady!

I was steady maybe because of where I did the interval: Google Earth Map via Garmin Training Center:

I Feel great because: Goon on 5/19/09, Wednesday was some recovery/endurance effort, Thursday 5/21/09 Goon, Friday-no biking, Saturday- see above.

Thursday's Goon Ride was a RIDICULOUS Harley/Richmond Pro shoot out. I got dropped on the hill and never saw those guys again; after doing at least 2 1min efforts averaging over 400-500W. in the minutes before the hill. 37 mph, crushing it. I was on the front as we ripped through the windy part that takes you over the lumpy bridge... so hott.

Over the bridge (marked by the faint black arrow) I was in the middle of a 452W effort (1 min), speed was 28 mph, heart rate jacked up at 178. I only got on the front after being 2nd wheel to Richmond Pro for a seriously monster effort in the 35-40 mph range- no joke.

I love it when I am riding with people that are a lot stronger than me- super fun ride.

Goon ride, Tuesday May 19. Hott as ever!

The goon ride this past Tuesday was fun as hell. The pace was great the whole way around. I even messed around and attacked on the hill in the park only to totally blow myself up, it was awesome. Plenty of strong riders in the bunch. The yellow line is at 400W, the red line is at 170 HR.

I had not pedalled SINCE LAST WEDNESDAY! Oh well, thats training in the real world. My friend Robb was nice enough to fix my bike after I broke it at Ft Ritchie, BIKE DOCTOR FREDERICK was nice enough to get me special order parts in 3 days at a steep steep discount. Big shout out to Brian Wizawaty BD-Frederick owner. Got new aluminum Deda bars narrower and shallow drop- hott; and tape, replaced the saddle in white (Fizik airone) new tires too. Oh yeah, finally got my new Carbones!!

In other news, I am waiting for the granite to be installed at the remodel project. The four 5" recessed lights came out nice, the under cabinet IKEA lights (all 6 stainless puck) look far better than I ever imagined. this is a shot before all the cabinets were done:

Ft. Ritchie 3 race was worse than expected, broken carbon bars, who crashed me?

I was tired all last week playing Bob Vila. I love the course at Ft. Ritchie.
I even felt not-great during my warmup, uggg. To top it off, I was second and then first wheel for the first few laps, WAY TOO MUCH POWER GOING OUT.
The two yellow lines on the power graph at at 400W and 700W.

I start loathing myself when I show up to a race tired, but this is racing in the real world.

Then on the straightest, flatest, widest part of the course when I was 7th wheel, strung out, 5th and 6th wheel decided to crash each other. I went over the top, slid on my back, cracked my bars... Then, like I have CIA training, while sliding I got my feet under me and sprang up!

It's all true. I got new wheels this week and I am going to try and rest up for Crash Jam, oops I mean Bike Jam 2/3.

Real world sucks. Here is my workout Monday and Tuesday: 10min warmup on trainer with TT bike (and no powertap b/c it needed trueing). 20 min high effort, 5 min cool.

Yes, thats right, a whole 35 min a day. Still better than last week.

In other news, I did finish up some bad-ass flooring work.

this is the nasty-ass before picture:

Thursday, still tired. Ft. Ritchie tomorrow, UGG!

The name of the blog is The Training Effect. This Effect is based on the age old principles of Overload and Recovery. The Human Body is incredibly adaptive.

It will adapt to a lifetime of sofa-sitting and smoking the same as it will adapt to controlled pre-season into a good early-season.

I had a big week last week, see my earlier post. After Bunny Hop I was tired. I have now had 4 days of NO PEDALLING. This concerns me a lot. I had the opportunity to ride last night, but I reclined on the sofa and it felt REALLY good to lie down. Hmmm, I took that as a sign that I was tired. I definitely should have done an hour in power zone 2/3. Endurance/Tempo. But I did not. I am concerned that Saturday's Ft. Ritchie crit will feel awful.

Today I will do a modified PRE-RACE spin... here's to hoping.

In other news, the appliances arrived at the remodel job and WOW. "COUNTER DEPTH" fridges are twice the cost of regular fridges. Yes, I know: IT'S LESS FRIDGE, FOR MORE MONEY?!?! But check it out, huge difference from old to new.

3 days off after the Hop; "rest"

After the bunny hop 2009, 1/2/3 and 3/4 race where I rode strong and did effortful things in both races I was tired.

My form is coming around well and I don't want to lose any MOJO.

Partly because of scheduling and practical issues (my trainer is in my truck in the shop which has taken 3x as long as it should have) I decided to rest and feel how I feel.

This is a before picture of my "rest" days.









What you see there is a junky cluttered kitchen with original cabinets and range from the late 80s. I decided to do some demo!






Got out everything but the kitchen sink... then that had to go also.



New appliances arrive today between 2 and 6p.
When you are building a new kitchen, pick the cabinets first. Then pick your granite. Then choose flooring to go with that.
Then plan your wall color/trim; then the extras, lighting, hardware, accessories, etc.

Granite measure person is coming Monday. This unit is going onto the market in 2 weeks! Lots to do. This is not my real job, FYI.

Doesn't make for good "rest" days either. This is life, this is bike racing in the real world.

Rock on.

2 Goons, a 10am, + 2 Bunny Hops=Best week Yet!

My previous post documented my yee-haw fun time on the Tuesday goon. I rested wednesday.
Then, as expected, the Thursday goon ride was less intense, but still good. Greg Abbott and me finished with a handful of others.
Then I rested Friday.
SATURDAY 10AM
Then, Saturday I hit the 10am. I ended up with a R1V, Eli from Harley, and some strong as crap dude from ETS (note: I once rode for ETS and the original Rockville Harley).
I knew I would be doing 2 bunny hops (1/2/3 and the 3/4) so I wasn't trying to go all out...BUT:
I ended up in a 5 man break after the turn on Glen, then it was a 4 man. I took most of my turns pulling through but started skipping some (I think they could hear me breathing hard!).
BY the time we turned right to go up Esworthy, I simply cracked. Too many efforts up hills. That intense ride ended up being about 35-40 minutes, a good pre-race effort. I turned around after getting dropped- rode to River and limped all the way home, keeping the watts very low.
BUNNY HOP 2009 1/2/3
I had no trainer for the cold rainy warmup at Bunny Hop 1/2/3. I simply got on the course, dragged my brakes and kept the cadence at 110 to warm up. I was miserable eventhough Robb set up a great tent in the parking lot. Robb and I lined up for the 1/2/3.
I finished with the field, BUT I was in a break and covered some moves. It was my best effort and performance (not result) on a bike ever. The week before last all I could do for training was 4 hotel exercise bike days in a row... it felt awesome to be in the mix in a 1/2/3 race (last time I tried that I got lapped twice, no joke). I know it has a lot to do with the Powertap and the WKO software (and being held accountable for fitness and training).
BUNNY HOP 2009 3/4 Race
Then the 3/4 race came, same pitiful warmup scenario. Between races I toweled off and sat in Robbs car with the heat on. Then I lined up shivering.
I must say that I saw my team Bike Doctor all over the field. Covering and attacking and getting in breaks etc etc. I think we took 1st, 3rd, 6th and 7th and then I got 12th. I have to mention that I was talking trash with a teammate, I said I was smoked from the 1/2/3 but you better believe I am going for eack Prime. The first prime was awesome, I just smacked it up the inside before the last turn- got it. Then for the second prime I thought I saw a teammate go for it- so I didn't. By the third prime I had come to my senses.

Awesome day. I had to Biofreeze my whole lower back and legs.