Monday, June 22, 2009

WTFM, ToWC, RR, Cat3, hot. too hott for me, power chart enclosed.



You can see where I got dropped. Everytime up the hill, my power was less than the first lap, until I just cracked.
This is what the heat does to me when the pace is too much. Poorly hydrated.
Of note, I used ZERO supplements- what a mistake.

Wednesday, June 17, 2009

Power chart (5min and 20 min) over last 2 weeks-ish, Tour Taper?


I had some issues with the Garmin and I lost a few days of training data, oh well.
What you see in the chart here is 5 min and 20 min power from my last 10 rides. I got food poisoning 2 of the days. The last three workouts are much lower than the others, I got tired.
What you can also see is that I did 2 solid 4-day training blocks.
My plan has been to start practicing those 28 min TT efforts for ToWC. I did those, but that crit on Sunday is going to be ridiculously difficult. Plus, Church Creek results are showing that there is some real TT talent in the Cat 3s. Plus, there will always be that guy that no one knows but shows up to crack the field... oh well. You can see that I had 3 days of about 300W efforts of 20 minutes (they were actually longer). 300W is not a lot for me on rolling hills, but I am able to repeat them. Either way, its all i got these days.

I plan to post a similar chart from this coming up weekend. Kyle sounds like he is ready!
I hope I am. 2 days off so far, hope to spin today.

Thursday, June 4, 2009

I did my TT intervals incorrectly, ugg

I was supposed to hit goal waatage in the second quarter of the effort, I was still holding back. That explains the incline of the power graph. 1st quarter you hold back, 2nd quarter hit and hold goal wattage, 3rd quarter stuggle like hell to hold goal wattage, 4th quarter is all a blur of pain and sweat in my eyes.

Here be da graph, again.
You can see half way through the black areas (the intervals), the power line sort of peaks. It is supposed to be far more gradual than that (even if on rolling Boonsboro hills). I think I will lower the goal wattage and hold it longer. BTW, 4th quarter wattage was way too high... steady power wins the race (I hope).

Monday, June 1, 2009

Rate My Space! a pair of before and after pictures

The entry into the kitchen after demo got started, of course. Note the crap-ass double-bowl sink and blah faucet


BAM! Check out the super-sweet Kohler Stainless Pull and new D-sink, under the cabinet lights, granite, paint, and cabinets, BAM!

This was the "main" area of the kitchen, notice the crap-ass fake vinyl flooring and blah paint scheme.

Bam! Check out the Side-by-side, counter depth Stainless fridge (4cf larger than the old), new stainless microwave, some recessed lights (I did 4 x 5" lights), and the new ceramic top stainless range, and the bullet-proof fake tile flooring (that looks real in pictures).


If you want to buy it, its near Grovsenor Metro, 2BR, 2 BA, at Tuckerman Ln and Sugarbush. Great location for riding. During construction I rode from there a lot.

2+hrs tempo, 5/31/09 Hains Point and back


So, after Saturdays 2x28, I still felt good. Actually had some muscle soreness which makes me super excited to know that I crushed it that hard.

The red line is average HR for the whole workout= 142 bpm

The yellow line is average watts for the whole workout= 250W (normalized is 266, I take this to mean that I was rock steady tempo pace).

2000+ kilojoules in 2:18:00, nice.