Hello trainer my old friend, I've come to sweat on you again...

...the sounds of silence.  More like the whirring, buzzing, humming of an indoor fluid trainer and fan.  This was my Sunday, following a very enjoyable and spirited Saturday. 

Saturday kicked off the 2011 season with a fantastic team ride.  It may be the closest we get to a training camp this year.  I got in almost 70 miles and felt good.  I am starting to think that I am more fit now than I was during the race season.  Could it be that I need to adjust my in-season training to include some cross-training or gym time?  I think so.

Last off-season was an excellent POWER building experience.  I saw some awesome numbers.  However, The body weight went up due to a lack of planning.  Additionally, the training plan needed to be tweaked to match my strengths and weaknesses.  Specifically for muscles, my hip adductor complex is WEAK.  My hip flexors are also WEAK.  Those two areas are being moved to the begining of the gym routines; hit them while you're fresh.

Part 1. The "Half Full Tri" Bike Split: Heart rate and elevation data. The dehydration curve.

Howard County, Maryland is not a flat place.  A 56 mile time trial (ok, it was part of a tri) through the area was hilly.  Posted here is the heart rate and elevation profile.  Garmin data indicate about 4000 ft of up-down, up-down, up-down. (click on the graph, it is massive)

The temps were cool enough, however if you examine the heart rate you will see a general decline in heart rate over the 2 hour and 41 minute effort.  This is a mistake on my part for several reasons.

1. Better hydration the days before was needed.
2. Better hydration during the effort was also needed.
3. A negative split, or at least a steady effort, is what I wanted.

Lessons have been learned.

Finding Motivation (and keeping it)

How was your season?  Is it over?  Mine was "ok" after stopping training middle of 2009, I have been training for about 10 months now.  My race season is over and I feel good about it.
How did your season go?  I did a good job of balancing life and training/racing.  I never really felt screwed or trapped either way, although real life demands are always surprising.  I finally got over my initial WATTAGE infatuation and returned to the basics: self-talk and breathing.  I got the opportunity to re-learn the art of time trialing.  It really is challenging for me to have the right effort at the right time for an hour.
So in the middle of September what are the important goals?

• Maintain continuity of training.
• Continue weight loss.
• Cross train.
• Get back to the gym for the "transition phase."
• Monitor injuries:  I have been wrestling with Achilles Tendonitis, it gets inflamed quite easily.  

What are some good ways to stay motivated?

• KEEP IT FUN, KEEP IT NEW!  Sign up for running events, or multi-sport events (mine are: The Nation's Triathlon, Savage Man Tri, Army-10 Miler, Half-Full Tri). OR find a fellow blogger who is similar in talent to you and swear that you will beat him or her in the next multisport event (Half-Full Clydesdale?  MINE!)
• ACCOUNTABILITY: Keep talking to your buddies about training and racing. (check out my team's blog)
• VISUALIZE:  Listen, we all lie to ourselves constantly.  The trick is to tell yourself the best lies.  One way to absolutely trick your mind and your body is to use your imagination.  Pick an event from next season and decide how awesome you will be.  Imagine that until part of you thinks it has actually already happened.
• GOALS: Set the date and time for your next off-season power test.  With races out of the way you can spend the time and effort to do this.

New aero helmet?

Apparently, at a recent Brazilian fashion show, they decided to get down the runway with the least amount of drag.

Non-race report ToWC. People and interactions from my angle.

I met some people this weekend that I really enjoyed meeting.  I also got to say hello to people I don't get to see very often.  I found the general mood of folks this weekend was great, no whiney attitudes.  I think Joe really sets the tone for such an awesome weekend, well done!

I introduced myself to Brigham L., officially; not because he had an awesome weekend, but because I see him everywhere and we don't really acknowledge each other- but I know people that know him and he is a good guy, so why not?  I was right, good guy.  I also said hi to everyone's favorite Lance L. I got to know my own new teammate really well.  Right after my tt was over,  I met a young looking cat4 who told me very plainly before his TT that he "is very good at time trialing" as if he had to justify his super-sweet equipment.  I was chatting him up because he had the same Garmin I had, he looked pretty serious.  I had my sunglasses off, kept a smile and eye-contact, I try to be nice.  It worked, within a minute of talking to him, he could see that I was not being competitive with him, just friendly.  Another friendly interaction (this is my experience, he could have thought I was dick, I don't know).

Hotel sharing and the Olive Garden.  I had a blast at dinner with my teammates and guys from other teams.  That's how we roll at Bike Dizzle, non-exclusive, inclusive nice guys (hi Judd).  I shared a room with Frank and Sunny, it worked out really well (except for the:  let's make a 20 minute out-of-the-way trip for a latte when SOME PEOPLE have an early start time on the TT because they hate heat and hills; yes, it was a latte).

This weekend had everything about bike racing that I love (photos pending).

Shimano's Hundred Dollar Chain

As you may know "WTF" stands for "why the face?"   The face I am making right now is one of skepticism and wonder. 
Shimano makes a chain where the retail price is $120.  Buying a chain like that would be a waste for me.  If I demonstrated an entire season of good bike maintenance, then maybe.  I have a hard time doing justice to my regular Dura Ace chain.

Officially, "The Shimano Dura Ace Yumeya" and here is the listing from www.Excelsports.com

Yumeya stands for 'dream shop' in Japanese. Meaning a place where the best Shimano components receive the ultimate upgrades to make the best even better.
The 7900 Yumeya is the most advanced chain Shimano produces. Asymmetrical profiled outer links are connected with Titanium-nitride coated inner links for added durability. Almost 20% more stretch resistant. Best chain Shimano makes for 10 speed drivetrains. 
Features: Increased oil retention, Hollow pins, Asymmetrical outer links, 261 gams actual weight 

Church Creek #1: the flat 40k analysis.

Let's get right to it.  My overall reaction to my performance:  "pretty good."   Here is the scenario:
Really hot, about upper 80's and humid like arm pits when I started at 11am-ish.  At the registration table, "Hey, is there, like, uhh, water at the start?"  "Yes, definitely."  When I overheard this I thought I'd be fine.  I got to the start house, where the water was NOT located, with about 90s before my start with an empty water bottle.  My bad.  Let's get to the analysis via quarters:
1st Quarter: about 15 minutes, about 6.2 miles:  AVG HR: 165, AVG W:297
2nd Quarter: about 15 minutes, about 6.1 miles: AVG HR: 164, AVG W 275
3rd Quarter: about 14.5 minutes, about 6.2 miles: AVG HR 168, AVG W 287
4th Quarter: about 13:18 time, about 6.3 miles:     AVG HR 173, AVG W 310

Things I did well that day:

1. showed up rested and fit, relatively.
2. had all equipment perfect (tires, computer, etc)
3. had fairly steady pacing, did not blow up!
4. warmed up well; had really good self-talk (yes, I talk to myself, a lot).
5. crossed the line with pretty high HR, going almost 30 mph

Learning moments from the day:

1. Water, water, water: should have left plenty of time to refuel prior to start.
2. I seemed to have forgotten what efforts of "pretty hard" and "all out" feel like when its time to get my 40k crackin'.
3. Q2: I held back too much, should have been more "pretty hard" effort
4. Q3: I also held back too much, should have been more like Q4, "all out."
5. It only takes a few minutes of loss of focus to screw the day.
6. maybe negative split was too huge (Q2 too slow).

I brought my average speed up a lot (from 24.9 to 25.7) on the final straightaway, I needed more time.  This is where Q2 and Q3 should not have been as low in effort.

There is also a specific Church Creek technique that I forgot to use also that lets you use the wind for smarter pacing.  I will be going back in August to shave off 1:14 to beat my best ever.
2010: 58:07....... 25.7 mph (speed from my data)
2008: 58:32....... 25.4 mph
2007: 56:53...... 26.2 mph (?)
2006:
2005: 57:55 ......25.7mph (won the 4s)

I feel good about my last post. Time trialing mojo.

Last post was good.  This one is good too.  I gave an inspirational movie last time. Like this one. Watch carefully, at 7 seconds into the vid, here it comes.... for your time trialing mojo:

I also gave a link to the next big thing in TT bikes; like this one (new Trek TT).
I gave a real readout from my training files; here is another one from Thursday's pacing efforts.

So, rock on.

Church Creek TT practice: negative split, how fast can I go, who is faster, X-1 launch from a B2

Church Creek is tomorrow and I am a good mix of anxious and excited.  It has been several years since I have done well there.  I have been using a Hed3 front clincher, zipp disc rear tubular, and an aero helmet (Rudy, now an Advantage2).  I have been using shoe covers.  I have had the same TT frame, fork, bars since 2006.  So there is no equipment for me to upgrade, really (2011 Felt DA, what?!)
I went out yesterday after a rest day to practice some TT efforts.  I did an 8 mile negative split interval (laps 7 and 8 at the bottom), and a 3 mile field test (lap 10). I practice because there has a been slowing trend in the last 3 years.
2008- 58:32 25.4 mph
2007 56:53, 26.2 mph (?)
2006
2005 57:55 25.7mph (won the 4s)
I have been looking at the start roster trying to figure all the people who will beat me, its hard to predict.
I want to have a negative split (second half faster than first half), I hope it feels like the video below.
I did go back to an old TT trick:  the high pressure, 700x20 front tire clincher.  For me, it makes a ton of difference- it says Supersonic on it...  that has to be good, right?



NAsa movie with an X-1 launch from a B-2.

          

The Mt. Weather Ride on 3 bottles and 3 bars. Ride data.

We covered the, apparently, well-known 55 mile ride in about 3.5 hours.
I do not go uphill very well.  This fact was overwhelmingly obvious when we hit the base of the main climb about 23 miles into the ride.

Love My Garmin Edge:  In the morning I get to the parking lot and Ian's Garmin Edge 705 has the route stored in it as a GPX file under "Saved Courses".  We "beamed" the course to my Garmin and Todd's Garmin in about 2 minutes each.  That was the first time I had wirelessly shared data between head units.

Quote of the day:
Steve: We know that some of you cannot climb, so the rest of us will wait at the top.
Me: Steve, how will I know when I have reached "the top"?
Steve: It is where we will all be waiting for you.

Time:	03:13:21
Distance:	54.57 mi
Elevation Gain:	4,642 ft

Back to Greenbelt after many years; racing without computers

I started racing for UMD a long time ago.  Greenbelt park was "ours."  I first saw Eric Fetterman and Neal Bahmba crush the Greenbelt hill and it was the first time I had ever seen an absolute power fest on road bikes; I was impressionable.
I was a Greenbelt Wednesday junkie for a while.  One summer I even won the B series and got my very first pair of carbon soled road shoes (Nike Poggio 2).  In the years to follow (around 2006), an act of God (or nature) and school/work issues had me move (back) to Montgomery County.
Last night I returned to race the A race at Greenbelt after 1 hour in my car.
I sent my Garmin Edge 705 to Garmin on Tuesday for repairs- it was frozen, they received it Wednesday and I am waiting to hear the prognosis- so no computer for me (I did wear my polar watch with HR strap for some data afterward; avg HR 158, pretty high for me).
The bathroom at Greenbelt still sames the same. Being back there was like going back through your elementary school as an adult... just different smells.  I was glad to be back there (the park, not the bathroom) and I felt GOOD on the bike.  Racing with no data except my breathing was very freeing.  Being back on the Greenbelt hill was awesome.  I am happy that the race is still going on and well run (bagels, nutella, water, hell yeah).


My car is starting to get that summer race season funk-stank.

It's Tuesday and I am still tired (I tri'd in Columbia, dropped in Baltimore)

I used to be better at riding my bike than I am now.  We were looking at 40K time trials coming up and a teammate wanted to borrow some wheels.  He said he was trying to have a good time on that course (Ch. Cr. June).  I suggested he get some tires that I used to use (hi presure, light, thin, clinchers, 700x20).  Then he told me that I once got a 56 on the course!  I haven't verified that because I don't need to and I don't really care because the damage is done.
I was never THAT good, and now I am struggling to get back to where I was.  Uggg.  I guess I'm feeling whiney and pity-party-ish.  Oh well.  This brings me to the purpose of today's post: major snappage of the elastic and droppage.
Sunday 7:29am tried to swim a mile, had a wierd breathing panic thing, took me a 1/2 hour. 5 minutes slower than 2006
7:59am hopped on the TT bike in the windy warm rain on a hilly course and tried to rock out a true 40k, horrible pacing on my part.  Several minutes slower than 2006
then ran a hilly-as-poo six miles (oddly, faster than 2006).
10:15a, got in the car, drove to Patterson Park, arrived and kitted up at the registration table, 10:55a.
Bike Jam Cat 3 Race, 11:30a.  I was doing ok with my positioning, nailing it out of the chicane, coasting down the hill.  Was caught behind a crash halfway through (on the uphill near the line), and simply and absolutely had nothing to offer.  I chased for a lap or two, then waited to get scooped up again, then the motorcycle official pulled me out.
Got pulled for two reasons: 1-it was a no lapped/dropped race, 2-registration folks put me in the 35+ 3 race.

What do they call it when the Redskins screw up 2-5 seasons in a row, fire everyone, hire some questionable people, then try it again?  Oh yes, a rebuilding year.

Holy Haines Point Bus Routes...

What on earth was going on today?  If you were at Haines Point then you saw buses going every which way including jamming on the brakes to turn left from the right side of the road- with the whole peloton behind it.
I got pinched so bad I had to u-turn to go back and wait for everyone to come back by.

I had the TT bike out today with the super geeky sleeveless jersey.  Got some real sun.  I have a hilly 40k on Sunday with the new Zipp disc- I THINK I can get in right at 1 hour.

Definitely the nicest weekday of 2010. 

Progress: chart since Jan 1, with Tanita BC-1000

If you read that correctly, you'll see that the line for "weight goal" (picked by the software) is about 22 pounds away.  So fat to go; oops so far to go.

Today was a new low.

In case you were wondering: April, body weight, new bike,

I had a rough start to the season.  Thank goodness we have many, many races across as many seasons as our bodies and lives will endure.  I will not be whining here today. 
I have dedicated part of this season to getting lighter.  This is going well, for the Fort Ritchie criterium 2010, I have a goal of weighing 13 pounds less than I did on the morning of Vint Hill and Richmond.  I am so close already.

I have gotten really good at losing weight while training and increasing power.  I would like to share some of the fundamentals that must be considered.

1. Fewer calories, relatively, is stressful on the body.
2. The additional stress noted above requires more SLEEP.
3. Your mood will go ape-sh*t if you begin making serious changes and don't get enough rest.  Consider a mood supplement.
4. Chili's restaurant has a salmon entree that is fantastic "guiltless", just have some iced tea and go easy on the chips and salsa.
5. Power:  as you get lighter and stronger, you'll be hitting your goal wattages more easily, therefore, you MUST return to heart rate and RPE (rate of perceived exertion) to keep your intensity up.
6. Rely on the following foods for protein: fish, fish, fish, greek yogurt, eggs, egg beaters, regular yogurt, chicken, lean meats, protein powders
7. You will have to consider glycogen.  All things glycogen involve eating for recovery: plain pasta, veggies, oatmeal, all the grains like rice and rice-type foods, good breads.  Frequent feedings!

In other news, the new GT frame is hott but it still is not fit right for me; you'll see several of us on the new frames this year.  I ordered a new TT wheel, more on that later. I keep raising my FTP as my races and workouts indicate (Intensity factors above 1.05 and 20m and 60m outputs are pretty high).  After Tysons, which was my worst day on the bike ever (2 laps??), I raised my FTP again, my CTL has crept up into the 70s since then.  Nice.
By the way, I shouldn't say this here, BUT, I did the Lake Anna Olympic Tri. I am doing the famous Columbia Tri in May, sorry Bike Jam :-(  and The Nation's Tri in September, and the Army 10-miler in October, the Turkey Chase on Thanksgiving morning.

4reps x 10min, every 13 minutes; threshold

I used 30second smoothing on this graph.  Yellow line at 300W for reference.

After doing 24 reps the day before, today was threshold day.  This was outside in awesome weather.  I had to do these on the TT bike because I currently don't have a road bike- its being built as we speak.  The cranks on both bikes are the same length now so I hope that it doesn't make a difference; I stayed out of the aero position.

I have to admit this was going to be 2x20, but at the first 7 minute mark, I felt like crap.  The TT bike has only 1 water bottle cage.  For me, it is now time to start worrying about water when training or racing (I sweat a lot).  I'm starting to see how my off-season is helping me NOW.

Training Specificity: 2 weeks out.

I decided that with no racing this weekend I could think more about Tysons.  What do my legs think Tysons is??  They think it is about 60 seconds of steady power up a hill, then about 30 seconds of holding some speed, then about another 1:20 of coasting.

In all of my brilliant wisdom, I created a workout to simulate the Tyson's race.  The chart above is AN OVERLAY COMPARISON of the heart rates during my workout today (PINK LINE) and Tyson's 2009 (BLUE LINE).  (This software couldn't do power in this feature).

What you see is about 24 reps to replicate each lap.  Still couldn't get my heart rate up- I ALWAYS struggle to jack the HR when training/riding alone.

I got the timing of each effort pretty close; if I had a coach he or she would be proud.

I brilf'd it. Does 2 reps count as "intervals"?

This is my first day back to normal training.  Last week sucked.
Mon-Fri TSS scores went: 92, 119, 128, 140, 51.
Race 1 was 88, race 2 was 62.
Sunday was a cruise ride (1:40) TSS 73.

This, above, was a 31 minute TSS of 28.

I need to rest up, still, need to feel good again.

Vint Hill Recapitulated: 3/4 power and some 1/2/3 power

Yellow power line is at 300W for reference.
I posted before, here and here that I was struggling coming off of being sick.  For the sake of overall fitness, I did the OPPOSITE of a taper.  I rode each of the five days between being sick and Vint Hill.  The weather was making me a little bit manic.  If anyone remembers that I pulled about a whole lap, with Ian, with about 1 to 3 to go in the 3/4 race... I say so what.  My teammate said it helped to keep things strung out so he could wrestle for 6th.

Here is why I am such a bitch:  I KNEW that I was tired and 5 days since being sick.  But I still FELT BAD for not being stronger

Compared to starting the 1/2/3 at Richmond... I felt about 70% of that starting the 3/4 at Vint Hill.
I'll be back.  We'll be back.

1/2/3 race; I used less smoothing on this graph.  After 30 minutes I realized my teammate Bruno was in the break, I was in pain, I wasn't doing anything, and tree pollen or whatever sucks.  yellow line at 300W for reference again.

7 days off/sick, 5 days until race #1: What to do? Performance Mg Chart included.

You can see the fall off in the pink line that shows I did nothing for 7 days.  I had originally posted that it was 4 days off.  I thought I would get out and ride last Friday, but I kept feeling like total dog-crap.  Vint Hill is coming up, 1st race of the year, and I was able to ride again on Monday, race is Saturday.  So what the hell should training look like when you took 7 days off- before which one was feeling like a new rider, feeling like maybe his off-season was really going to prove useful?
I decided to ride everyday and slowly increase the training stress.  The graph makes it look dramatic, remember the average was low, so each day I ride it jumps up.
Day 1, Monday, 3/15: 94 minutes, TSS 92.7, IF .766
Day 2, Tuesday, 3/16: 94 minutes, TSS 119.4, IF .87
Day 3, Wednes., 3/17: 82 minutes, TSS 128, IF .96

Today, I will ride a bit.  Should be TSS around 100, but 2 hours (I hope).  that is an easy ride.  I keep an eye on the total kJ when I need to ride like that. 

Day 3 was a little more than planned.  I felt the need to do a 30sec rep because Bruno and I were talking about them; then Robb and I started a 3 person Wednesday goon ride with a guy I didn't know- but he was crushinG it.

When the cartoon characters throw the double hand gestures...

I love it.


as seen here: http://www.youtube.com/watch?v=Z9j6f5eTkFU

and elsewhere. Keep it up G!

No blogs, no riding. Got myself sick, 4 days rest.

You may be asking yourself "Where is that one blog where the guy puts up his power profiles but won't discuss real FTP numbers?"

The answer is that I have been trying to rest. My Performance Manager Chart in WKO+ showed me that my Training Stress Balance was getting shoved into negative digits since before the two races at Richmond International (is it really international?) Raceway.

Sure enough. Got sick by:

• hitting the wine fest the next day (poor recovery)
  
• crushing it even harder 48 hours later on Monday
  
• crushing it even harder still at the holy heck Haines Point Madness on Thursday
• waiting 2 days, then going on an epic rolling 4 hour ride with stellar new teammate Bruno

I fought the sickness by:

• Nyquil to sleep and/or nap soundly
• Tons of Gatorade/water with Emergen-C (tangerine) in it
• Lots of yogurt to boost GI immunoeficiency
  
• No training at all
• Humidifier at around 45% to help the breathing

Lesson learned. If I get around to it, I'll out up the PMC to show how it predicted this whole bullshizz.

What the holy heck Haines Point Thursday madness

Let's just say that if you were there, then you KNOW what I am talking about!

Haines Point was beautiful today. Plenty of folks showed up, ready to rock with the super duper headwind.

All I remember is Chuck Hutch and (I think) Brian Butts made a break with 2-3 others...

it gets a little hazy after that. I think the rest of us poor suckers were chasing, but not really.

It was a great day for hard work. I had 45 minutes under me before things got hot. I made one move on the second to last lap, with a tailwind, it was short lived but glorious (for me). Otherwise, just drilling it around the whole course. That was tough!

Technically it is spring? Gettin' outside

So its springtime in MABRA land.

The rush to register is on....

Equipment is being upgraded...

We might all actually get outside

I went to HP yesterday! my chronic training load continues February's steady rise

Richmond 2010 1/2/3 and 3/4: Summary, links, graphs.

I went down to Richmond with the intention of doing 2.5 hours of work. 90 minutes in the 1/2/3 and then right away 60 minutes in the 3/4. it ended up being 2 hours of work, total, because they shortened both races.
In what ways was was the 1/2/3 easier? No sketchy folks, no crashes, but really the consistent power always seems to make my legs happier than a really mixed effort (coast, surge, coast, surge, blah blah blah) like in the 3/4 races.

The yellow line is, again, at 300W as a reference point. Any increase in the HR was either me going with a move or just a steady predictable surge in the race intensity. It was a superfun workout and race. The track is cool and the 1/2/3 field is just a great place to race, it seemed like people were going pretty hard; I saw some attacks that were quite furious.
Link to the ONLINE GARMIN DATA: http://connect.garmin.com/activity/25807032

The 3/4 race:

since getting a mention here I realized I didn't mention that my teammate got a stellar 5th in the 3/4! good job TB
I had time to refill my water bottles. Then line up again, I was shivering at the start. Looking around the 3/4 field after a 1/2/3 race is quite revealing; people look different. In the race, there was all kinds of sketchyness going on, I used my brakes frequently. I thought there might have been times where I could have done some efforts, but the 1/2/3 race left me with just more steady effort. Generally, I just rode safe and surfed the pack.
Of course you see lower heart rate and power (line at 300W) through the entire second race. I did not have the ability to do much more than what you see here, I felt it in my quads.
http://connect.garmin.com/splits/25807024

I was hoping the weekend would launch my Training Stress Score/TSS into outer space, but no. The shortness of the races kept them low: 131.6, and 52.2. The Intensity Factor was good for the 1/2/3 race at 1.025. This may indicate that I need to re-assess my FTP. I never did a fresh test of power at the end of January. I need to revisit the rules on Intensty Factor... Robb? Mike? any input?

Is anyone talkin' trash yet?

I was thinking about the 2010 season and reflecting a bit on past years. A few things occured to me. I have spent years worth of warm weather weekends training or racing and/or being outside. I did my first triathlon and road race in the first half of 2001. Sheesh! In my adult life I don't actually know any different.

What I do know is that I have several alternate hobbies/interests that would take the place of endurance sports. For instance sportbike racing. I have a 900cc crotch rocket that has put me in the Intermediate Class of the Northeast Sportbike Association at a local race track (Summit Point, WV). Another is powerlifting. My body responds well to whole "massive" training regime, it can be fun to get a little crazy. Another would be lacrosse. I played for a hell of a long time and would easily be doing summer leagues. In fact, I coached it before and I would probably have my own high school team at this point. Another alternate hobby is guns. I would probably do competitive shooting, seriously. Those guys get so geeked about about their expensive equipment (sound familiar?) it's ridiculous. A final alternate hobby would be carpentry. I am not talking about just framing a wall, but real craftsman type stuff. I would have a side business and probably work with reclaimed/recycled/reused wood to do beautiful projects.

However, not even the most tempting alternates have pulled me away from racing bikes. I have tried to document my off-season efforts. Actual exercise routines, reps, numbers, etc. I posted how my FTP went up 21 Watts just by riding up Skyline Drive.

At this point in the early season we can have hearts filled with dread or the promise of great races and results. I have been at both extremes and now I am monitoring where my heart is for the 2010 season.

I have good friends with whom I keep accountable. I know that I am excited for each of my teammates to get a win and for all of us to race cohesively. But I am a competitive bastard.
I had too unique of an off-season to be truly confident. I am worried about being too heavy and what the gym routines will do to my performance. I am NOT talking trash yet. I have to wait and see how Richmond-Nature's Path 1/2/3 feels and how Tyson's 3 feels.

So how about you? Are you dreading it? Telling yourself that you will "race into shape" (HAHAHA). Or are you feeling that edge. Are you fully aware that you have already earned a great season because you have been disciplined since last August (like Steven Wahl's 2009 off-season). Are you ready to start talkin' trash?

Finally got outside! 2x! Online Ride Player link + Power profile. 17,000 Watts?

Here is Power data and altitude data. The yellow line is at 300W.

But here is a cool Garmin feature! You can see the route and all data at Connect.Garmin.com
Here, connect.garmin.com, it shows a 17000 spike in wattage. I have no idea why, I cannot find that spike in WKO+.

It was a cool day. Saw some very cool stuff and got to ride with teammates that I don't get to see that often. we did about 70 miles. It was my second ride outside in almost a month.

UPDATE: I used Excel to open the .TCX file and manually deleted the cells with impossible power data- I subsituted the average of the cells before and after. However, I have to delete the currect file that is there (linked above) before I can upload the edited file. I will do that later.

Same old bike, but here is where I spent my equipment budget: Moving Parts.

Our sponsor is the best, Bike Doctor, and my teammates are a great bunch of guys.
Through sweet sponsorship and teammates' connections this is where the cash for 2010 went:
1. Shoes: Shimano R- 300, heat shrink mold. I broke my shoes crashing out last year, and borrowed a pair of nike shoes from my brother (that I gave to him) that I ride in the meantime. Not yet in use.
2. Chain. Dura-ace 7800. Not yet in use.
3. Crankset. 175 Dura-ace 7900: longer than my 172.5's. Sold the other cranks to Fife and he installed my new cranks for me.
4. Bottom bracket: Dura-ace. Not yet in use.
5. Pedals/cleats (birthday present). I also got the speedplay grease gun so I PROMISE I will maintain them properly. Not yet in use.

Soon to come:
Wheel bearings. I am not going to get ceramics. I race with Mavic Carbone's Powertap. I am just getting really good stainless bearings.


I am waiting to get the shoes molded and install the rest of the stuff. I want to wait to use all of the new stuff until I am nearing race fitness and know what my 2010 power numbers are like. Last year I hit the goon ride with a new bottom bracket and easily crushed my PEAK 5 MIN POWER, it was remarkable. I think the placebo effect helps too.

Otherwise I have the same SRAM Red cassette. The I might get a new rear derailleur or just replace the little wheels, just a little obsessive to make the moving parts thing complete.

rest days (2) after 5 days of trainer videos... Feb 12 and 13. Massage heals.

I was surprised that I made it through all of those tapes.

Training Stress Scores went like this:
108.8 (CTS Crit video)
76.8 (CTS TT video)
97.8 (CTS Climbing)
92.3 (CTS Sprinting)
101.0 (Spinervals 5.0)
I took 2 days off because of travel.

I got a pretty good massage on Saturday FEb 13. I winced on some the quad and calf work.

Thurs Feb 11. Spinervals 5.0 Mental Toughness, power profile

This was day 5 in a row of trainer tapes. I am getting tired, but I NEED my Chronic Training Load (CTL) also thought of as fitness.
I would like to point out that this tape is constant, the only break is when you get off the bike for isometric squats. I did one of them (there are 2 x 90sec). OTherwise it is tempo with 1 min rest in between stuff... that's the mental challenge. You could crush yourself with this video.
This tape is more a mental challenge than others, my kJ was higher and my Normalized power was 257 but there were more kJ burned because it was a constant workload.

There are so many different brief reps that I will get into them later if I feel like it.

Joe Friel took his new TT bike to the wind tunnel in NC

I am quite jealous. This kid featured above on the Trek-Livestrong U23 team is rocking out on some serious TT gear. I am also jealous because SOME got to hit the wind tunnel.

Joe comes out looking like Levi, I think. Read about it here.

Feb. 10th, CTS Sprinting Tape. Power Profile (Day 4 of CTS Tapes)

Just by looking at the profile above, you know that a sprint focused workout is very different from other workouts. The yellow line above is at 300W. I spent most of the workout WAY below 300W.
These workouts are tough because of the "downtime" between each effort. I wanted to burn about 1000kJ like I had on the past three days (CTS Crit, Climbing, & TT), but because of the sprinting, I struggled to get 750kJ (I add a long warm-up and sometimes a 10-15 minute "endurance" zone interval at the end).
I gotta say I haven't even thought about PEAK watts in a hell of a long time. Of all the workouts I do on trainer, this is the LEAST analogous to being out on the road. I say that because sprinting involves the whole body: pulling hard on the bars, throwing the bike, serious core efforts, etc. When the bike in stuck vertical none of those things can happen. But, there are some interesting parts, like 125-130 cadence "AGILITY" sprints.
Best part of the workout: 60-20-10. Hold steady power for 60 seconds, then act like you are on your own leadout train for 20 seconds, then rip out of the saddle and drill it for 10 seconds. On the graph above these are the last two spikes over 300W. I was horrible on these, I tried to hold too high a wattage (relative to my fitness) for the first 60 seconds.
Oh well.
Had a great weigh-in today. February is supposed to be a month of calorie deficit.

Feb. 9, CTS Climbing tape, Power profile, wheel elevated.

So today was day 3 in a row of Carmichael Training Systems Indoor Training Tapes.
I put my front wheel about 4 inches up beyond where the bike sits level.
This tape starts with a a pair of 30 seconds warm-up reps.
(click on image for a blow-up)
RED LINE HEART RATE, line at 174 BPM
GREEN LINE CADENCE, line at 90 RPM
YELLOW LINE POWER, line at 300Watts.
First "MUSCLE TENSION" intervals were two at 5 minutes each, with 5 minutes rest.
They are called MUSCLE TENSION because of the super-low cadence. I was in my 53x11, thats just how my leaky oil Cyclops wind trainer is.
1- 5 min, 332 NP, avg cadence 65 rpm.
5 RBI
2- 5 min, 331 NP, avg cadence 65 rpm.
5 RBI
3-10 min, 306 NP (304W avg), avg cadence 81 rpm.
5 RBI
4-9 min (he says its 10 min but it is only 9 min) hi-lo cadence change each minute
305W NP, (297W avg), cadences were 92-ish or 63-ish. See chart.


Last three workouts were Crit tape, TT tape, and Climbing tape, TSS scores were 108.8, 76.8, and 97.8.
IF scores were .846, .742, and .835.

I will try and do the Sprinting tape tomorrow.

Feb. 8, CTS TT Video, power profile

I went with another extended warmup. Hit the two 1 min warm-ups, then rested for the beginning sets.
Video starts with three 5min intervals, with 5min rest-between-intervals (RBI).
I picked a wattage that I thought would be the lowest of the three, I chose pretty well. Got to take each interval a little higher than before.
The other exercise in this video is a 12 min interval. Starts off with a higher cadence for the first two, then a lower cadence for the next two minutes...etc. 3 hi, 3 lo, all at a set wattage.

I think I aimed low for all four intervals. However, heart rate was supposed to be contained.. like a good 40k TT pace.
1st 5min: 295 NP
2nd 5min: 297 NP
3rd 5min: 308 NP
12 min: about 264 NP.

Date: 2/7 Video: CTS Crit Data: Power Profile a la: brilf style

After a substantial warm-up. This tape wastes no time. The first two spikes are warm-ups by 1 min.

The best part of this tape is the 7 reps of 2 min power, with only 1 min in between. I decided to drill it, with the expectation that I would fall off. I NEEDED that kind of effort today.
The next 3 reps are 2 min hi/lo aka steady-power-steady-power. 30 seconds each to add up to 2 minutes. 2 min rest in between.

The last 5 are suicidal 1 minuite efforts with ZERO, oops, I mean 30 seconds in between. These are loco.

Power and HR fall off through most of the reps... lack of fitness- this is good to know.

Training Isuue #4080: Why was I tired on that ride/workout?

I'm sure we all have those days where our minds are ready to go out and have a good ride. Then for some reason we seem to have nothing in the tank. No mojo. Here are some things to consider:

1. Was the competition just too hott for me?
2. How was my sleep this past week and last night?
   
3. Did I have an intense week compared to where I am in the overall training?
4. Was my chain making noises like a tank tread?
5. Did I have to ride like a bat-out-of-hell just to get to the ride on time?

I showed up at Hains Point yesterday and had a crappy time (1.8 laps until BLOWN?!). After checking my WKO and Garmin/Powertap data, here is what happened:

1. Put in about 700 kJ of work in 40 minutes to arrive "on time" (way too much).
2. Was sick for the beginning of January, then had a strong week: gym, ride, ride, gym, rest, gym, huge ride, rest, rest, then Hains Point.
3. Chain needed second oiling after being thoroughly cleaned (oops).
4. Sleep was ok.
   

Sunday's Gym Routine; end of a 12 day cold?

I was finally feeling like a normal human so Sunday I returned to the gym. I hadn't run in a long time and I have new running shoes, so I wanted to add some running.

Intro: 20 min on treadmill, incline of 2, 10min/mile pace. Got nice and sweaty.
Circuit 1:

1. Step lunges, 40 steps, with 20's in each hand.
2. Hip ADDuctor machine, 20 reps with 250.
3. Hip ABductor machine, 20 reps with 250.
4. Single-leg leg press, 20 each leg with 50.
5. Seated cable row, 20 reps with 42.5.
6. Back hyperextensions, 20 reps with zero weight.
7. Jump rope, 4 minutes
8. Leg press, 20 reps with 250.
9. Dumbbell squats, 20 reps with 30s in each hand.
10. Calf raises, standing, 20 reps, no extra weight
11. Incline dumbbell press, 20 reps with 40's
12. Abs, straight crunches on fitness ball, 20 reps.
13. Jump rope, 4 minutes.

Circuit 2:

1. Step lunges, 30 steps, with 20's in each hand.
2. Hip ADDuctor machine, 20 reps with 250.
3. Hip ABductor machine, 20 reps with 250.
4. Seated cable row, 20 reps with 42.5.
5. Back hyperextensions, 20 reps with zero weight.
6. Leg press, 20 reps with 250.
7. Dumbbell squats, 20 reps with 30s in each hand.
8. Calf raises, standing, 20 reps, no extra weight
9. Incline dumbbell press, 20 reps with 40's.
10. Abs, straight crunches on fitness ball, 20 reps.

Hot tub for 20 minutes, felt REALLY REALLY fatigued. Workout was more than an hour, Polar Watch said I burned 750 calories. During leg press sets my HR nailed up into the 160s. FYI my average heart rate during my last 2 functional threshold of power tests was 164 and 165.

I do high reps because I am done with the previous phase that was MAXIMUM STRENGTH. I do these reps more quickly than before.
The goal with a routine like this is to keep the strength from the previous phase while I return to on-the-bike training.

Now I'm going outside to ride....

Training with a rhinovirus (add your wisdom here)

I have not clipped in since Friday. Before that it was a little effort on Monday and Tuesday. I did hit the HOTtub (103 degrees is just magic for an ailing body) twice. I think this is a good time to discuss what to do when you are sick. How do we manage energy, mood, and fitness during these awkward times?

I have some beliefs on this topic:

1. Rest up, if you are not doing something essential, lie down. Fall asleep if you can. If you can't sleep, use Nyquil or the Zicam version of Nyquil.


2. Don't get dehydrated, use more than water: this is a great time for a fancy sports drink. I use Infinit HEAT mix and their PRE-RACE hydration formulas. They make me feel better when sick. By the way, Endurox is good for nursing a hangover.


3. If you can, get on that trainer (don't go outside, there's less control) and get 500-700 kJ in about an hour. This translates into getting a little sweaty for a while. However, if you are gonna vomit or fall over, stop. get a sports drink and go to bed.


4. Otherwise, cut you regular workload in half if you can. Go every other day if you're really fatigued.


5. Try not to weigh yourself, save this for when you are feeling better.


6. When you get that crazy nosebleed that spews like a fountain, know that it is because of the overall dryness and not because you took too many pills or supplements.


7. HUMIDIFIER! Get one that has the humidistat on it. Try and stay in a place with 40-50% humidity.


8. Blog!


9. Daydream about home improvements, use google-images to see what rich people have done with trim, kitchens, baths, floorplans, etc.


10. REplay the one XBOX 360 game that you borrowed from your brother at this time last year (call of duty, modern warfare).


11. Organize the home office and your closet.

add your wisdom in the comments..........

Last week, this week.

To summarize the training of LAST Monday through Sunday: trainer, trainer, gym, trainer, outside, gym, rest.
Mon: 1:36 trainer.
Tues: 1:24 trainer.
Wed: First day of new STRENGTH MAINTENANCE, this means two circuits.
Thursday: 1:14 trainer.
Friday2:27 outside, to Haines Point and back.
Saturday: Day2 of STRENGTH MAINTENANCE, did two circuits.
Sunday: rest.

This week has been, easy trainer, semi-easy trainer, 500m swim/hot tub, rhino-virus.
Monday: 500kJ easy
Tuesday: 700kJ easy
Wednesday: 20 min hottub, 500M swim, 10 min hot tub!
Thursday: WOKE UP SICK!... but no fever right now. Took Zicam nighttime last night. If the fever stays away I am going into work later on.

In other news, the Tanita scale is wicked. I have figured out that it is more important to have the scale pointed at the computer than it is to be NEAR the computer. FYI. Weighing myself before and after everything is fun and really shows what the body goes through with water.
Every weigh-in this week has been lower than the same day last week (i.e., this m onday lower than last Monday, today lower than last Thursday, etc.