June 28

Great ride today! A 3-hour E2/endurance ride was on the schedule today, and I decided to get it started shortly after waking up. I usually eat a good breakfast and wait a couple hours before riding, but tried it a bit different, with only eating a banana and Power Bar, then getting ready and heading out. I did make sure I had some gels and other good stuff like that on my ride, as I knew the calories would come in handy. I stepped out, and the weather was great for a ride, with cloud cover, little breeze, and temps around 70-75. I did my usual 20-25 minute warm-up to get to the roads where I could actually ride with some rhythm, then started my "real" ride. I was basically shooting to keep my wattage around 180 on flats and declines, pushing over 200 on small inclines, and attacking the hills pretty hard. I headed out Darnestown Road/MD-28 and went all the way out to Dickerson, MD. Overall, a really good ride.

Total time: 2:55
Total distance: 52.2
Normalized power: 202

June 27 - Poolesville Road Race

So, maybe I just suck...I'm still working on getting my legs back for fast rides, and this race was better than last week's, but I still got dropped. I lasted a little under 20 miles before losing the pack this time, but it was almost more of a tactical error than a lack of fitness. The course was a 10ish mile loop that we would repeat 4 times after a neutral roll out, and there was a 1+ mile stretch of dirt/gravel road in the middle of each lap. The first lap was relatively uneventful, with the exception of the group actually accelerating a bit on the dirt stretch, which was rather disconcerting, since it was pretty loose gravel in places. The second lap started well enough, until we hit the dirt again. This time I was toward the back of the main pack, and the group really accelerated once hitting the dirt, and I got separated a bit, along with a few other guys. Once we got through that section, there was a bit of a gap, and of course the next section was the only real "hill" on the course and some rollers, and I went really hard for the next 5-10 minutes to try to grab back onto the tail of the group, but just couldn't get there. My average wattage was actually 50 watts higher in the 10 minutes following getting dropped than it was while I was in the pack, so definitely shows the value of drafting. I really think if I'd been more toward the front of the group when we hit the dirt, I wouldn't have had much trouble hanging, but such is racing. I've got a couple more chances coming up in the next month or so, and I'll definitely work on improving my fitness before then.

On a side note, the guy that won this race also won last weekend's road race, and apparently has been killing it for the last month or so. I know he's registered as a cat 3 for the Page Valley Road Race in August (State Championship road race), but he's still a 4 for the Giro di Coppi in mid-July, so that should be interesting...

Time (total/race): 1:26/0:52
Distance (total/race): 26.1/19.0
Normalized power (total/race): 224/249

June 26

Easy ride with some openers today. Nothing terribly eventful about this ride.

Total time: 1:03
Total distance: 15.6 miles
Normalized power: 150

June 23-25

Sorry for the lack of posting so far this week. I've been getting some good riding in so far this week. Monday was a scheduled off day, which is never a bad thing.

Tuesday I got in a good solid ride, with a mix of SST (Sweet Spot Training) and Tempo riding. For SST, I was shooting for wattage between 235 and 255, and was trying to get constant 10+ minute intervals, but I ran into stop lights, so i did the best I could. I decided to do some tempo riding with wattage over 200 on the ride in. I was able to do this pretty well, and the ride felt good.

Total time: 2:00
Total distance: 35.0 miles
Normalized power: 202

Wednesday was another good ride. I was scheduled for some E2/Endurance miles, so I set off on a nice route down Darnestown Road in Rockville. I think this is going to be my go-to route when I need to get in good miles. It's a little congested getting to the start of it, but once I get out of town, it's a great road.

Total time: 2:30
Total distance: 42.3
Normalized power: 173

Today (Thursday), I was scheduled for an hour of a couple choices of riding, but I decided to take a mountain bike ride instead, as I could use some brushing up on my trail skills before a riding weekend with some buddies in a couple weeks. I hit the Cabin John trail near me, which isn't spectacular riding, but it's some pretty decent singletrack. It'll be a much better track once it dries out a little more, just a little muddy in places right now. Not sure on the exact riding time or distance, as I haven't gotten around to putting a computer on my mountain bike, but these should be close enough...

Total time: 1:15?
Total distance: 10 miles?

June 20 - Race Report or: How I Learned to Love Getting Dropped

So, apparently the riding I've been doing since separating my shoulder hasn't been enough. I got dumped about 8 miles into the road race for the Tour of Washington County today, and I'm not really sure what happened. It was relatively hot and muggy, and pretty breezy as well, but didn't seem crazy out. Here's the story:

The race started out pretty easy, with a neutral roll out to a 6ish mile loop we (not I) would do 6 times before heading back in for the finish. Once the officials started the actual race, the pace stayed pretty slow for a stretch, with us working over some rollers, false flats, fun stuff like that. Eventually the pace began to pick up about halfway through the first lap, and I was out in the wind a bit, but did a decent job of staying hidden. Then, toward the end of the first lap, the field began to split a bit, and I was toward the back of the main group. We hit a hill, and I guess I picked the wrong wheel to follow, as we started to get gapped. I finally got around that guy, and began pushing to get back up with the group, and I just didn't feel like I had much. Then we started to hit the rollers again, and also a couple bigger hills, but still nothing huge, and I just felt my heart rate going through the roof. By this point I was hanging with some stragglers, and I saw a guy with Evolution Cycling turn around to head in. I didn't really want to pack it in, but I knew it would be a long freakin' day out in the wind, and I'd have no chance to catch back up to the pack, so I called it a day and rode the couple miles in with him.

I looked at my power files when I got home, and my heart rate was definitely redlined, but my power output wasn't out of the ordinary, so I don't know if I just wasn't rested, or if I'm just out of shape...

Since I DNF'd the road race, I was ineligible for the time trial and crit the next day, but I wasn't too upset about that given my performance. As I'm writing this on Monday the 22nd, I took two rest days and am just trying to regroup for two more races next weekend. Hopefully Saturday was a fluke, but we'll see...

Total time: 0:33
Total distance: 10.2
Normalized power: 254

June 19 - A Little Late

Took a relatively easy ride, with about a half dozen jumps thrown in to get the legs opened up for the race tomorrow. Jumps are the first 10-12 cranks of a sprint, so enough to get you moving, but not enough to tire you out too much. I'm also realizing that there is no easy way to get in a flat ride leaving from our new place. Leaving, you're immediately faces with a slow, gentle uphill, but enough to make sure you're working. Then you get into some rollers. I really have to work the gears to keep my power output down for a warmup.

Total time: 1:06
Total distance: 16.9
Normalized power: 167

June 18

Took a relatively easy ride with my wife today. Two days before a race, so supposed to go easy, and this was a good choice. The roads were still relatively wet from the rain the past couple of days, which was annoying, but better than actual rain. I'm keeping my hopes up for this weekend. Wheels down at 1:40 PM Saturday for 37 miles. I'll do some sprints tomorrow as openers, I'll report back then.

Total time: 1:02
Total distance: 14.8 miles
Normalized power: 157

June 17 - Rain Sucks...

Stuck inside on the trainer today, and it happened to be a sprint day. For some reason, and I guess this is a fairly common occurrence, I can't sprint as well on the trainer as I do outside. So, the wattages were a fair amount lower than I can typically put out. Hopefully the weather cooperates for the Tour of Washington County this weekend, with a 37 mile road race Saturday, and then a 20k time trial and 20 mile crit on sunday. We'll see...

Total time: 0:50
10-second sprint averages: 692, 680, 704, 763, 678, 690, 690, 713
Normalized power: 179

June 16

Got out for a bit of a mountain bike ride today. I checked out Cabin John Regional Park, which is actually only about 2 miles from home, but somehow the number of entrances made it difficult to find the trailhead. After finally finding where I needed to be, the trail was actually quite good...until I hit some wet spots after a couple miles. It may have gotten better if I had continued on, but it looked pretty soggy, and I was on unfamiliar turf, so I decided it was best left to another day. So, I just tooled around on the part I had already ridden, and went the opposite way of where I started. It ended up being a pretty decent ride overall, and I'm sure I'll be back before long.

Total ride time: about 1:00
Distance: no clue...

Rockville Riding 6/13 and 6/14

I'm finding that riding around my new place is pretty frustrating. On the rides I've taken the last two days, I've been finding that there is very little shoulder to many of the roads around here. Today I tried to follow a route that one of the local clubs does for their Sunday morning rides (didn't feel like going this morning), and found that one of the longest stretches is on a road with no shoulder that winds through some woods with a 45 mph speed limit. I didn't feel like becoming a hood ornament for one of the seemingly millions of SUV's on the road, so I turned around and did some time on a local MUP. I'm not a big fan of these trails, but at least they're mostly safe, if not a little crowded. Here are the details of my last two days:

June 13:
Total time: 1:27
Distance: 24.0
Normalized power: 191

June 14:
Total Time: 1:32
Distance: 25.0
Normalized power: 189

Home Again...

Well, that was a fun week off the bike...sort of. Starting last Saturday, we've been in the process of loading a moving truck, I got to drive it from Austin to the D.C. Metro area, and then spent a couple days unpacking...still in the midst of that process. But, I'm definitely looking forward to getting back on the bike, and I have to find routes around here, which should be interesting to say the least. I did get to take a ride after getting the truck loaded, and here's the posting that I wrote that night (after our internet had been turned off, so didn't get to post it). Hopefully I'll have another new post tomorrow.

June 6, 2009
After dealing with the joys of loading a moving truck today (big shout out to Marc and Ryan (and Winton and Brinley) for the help), I got outside for some hill repeats (A6). They suck, but they have to be done. I was shooting for around 300 watts during the first minute of each interval, stood up and went hard for 15 seconds, and then sat and tried to hammer for another 15 seconds. Repeated 8 times…good fun.

Here’s a breakdown of how each interval played out:
First minute of each interval: 299, 303, 307, 301, 297, 299, 300, 302
Next 30 seconds of each: 482, 431, 430, 404, 412, 384, 414, 420
Average wattage for each 1:30 interval: 360, 346, 345, 335, 335, 329, 338, 343
Total ride time: 1:02
Distance: 16.7 miles
Normalized power: 232

June 4

Basically did a repeat of yesterday's ride. Sometimes it's just nice to get out for a nice ride with my wife, and the weather's been pretty great in the evenings lately. Plus, it just feels good to be riding outside versus sitting inside riding the trainer. The only downside of tonight's ride was that I got a flat on a road ride for the first time in I don't know how long. Thankfully I had everything I needed to change the tube on the road, so more of an inconvenience than anything.

Total time: 0:46
Distance: 12.6 miles
Normalized power: 168

June 3 - Back Outside!

Finally felt up to a ride outside today, but didn't want to push it too hard, so did a nice light ride with the wife this evening. The shoulder didn't really bother me at all on the ride, even going over bumps and dips in the road. It still feels a little tight, but the range of motion is definitely there, so things are looking up!

Total time: 0:47
Distance: 12.6 miles
Normalized power: 164

May 31

Got in some more time on the trainer today. Did a relatively easy E2 workout, got a little over an hour in. I think I'll slowly be able to add more time on the trainer now that I'm able to stand occasionally, thanks to more stability in my bum shoulder. Who knows when I'll actually be able to get back outside and get on the road...we'll see I guess. Hopefully not too much longer.

Total time: 1:15
Normalized power: 167

May 30

OK, finally stopped being lazy today and got back on the trainer. Did a repeat of my workout from the other day, with a simulation of hill repeats. I went a little harder this time, and it felt pretty good. I kept my power a little bit higher during my recovery, and was also able to stand and sprint a bit better for the 15 second sprint, as the shoulder is definitely starting to get some range of motion back. Here are the details.

Total time: 1:00
Normalized power: 205
Average power during each interval: 307, 303, 308, 310, 312, 311, 313, 316

On a side note, this is my first post using my new laptop. It's one of the tiny little guys otherwise referred to as netbooks. It's pretty sweet, and Acer Aspire One. 10.1" screen and weights less than 3 pounds, and supposedly gets over 8 hours of battery life. Not a bad deal for a shade over $300.

May 28

Didn't get any time in on the trainer today, but I went out to the scene of last week's wreck to catch some racing action. All I can say is I hope to someday be as fast as those guys in the 1/2/3 race this week. The AustinBikes team came out en force this week, and each lap it seemed another one was off the front...Sol is a freakin' animal. Only fitting that AustinBikes' (and former UT racer) Jordan Smotherman ended up with the win, with a very impressive kick with a lap to go...also looked pretty baller rocking the long-sleeved skinsuit in 90 degree weather.

Hopefully I'll get some more trainer time in tomorrow.

May 27

Another day, another hour on the trainer. Not much fun, but the trainer's all my shoulder can handle, and about an hour is all my butt can handle...I'm sure I'll start to stretch it out a bit next week, but I just want to take it easy for now.

Total time: 1:00
Normalized power: 151

May 26

I was able to get some time in on the trainer yesterday, so decided to try my luck with some short intervals. I did my best to simulate workout A6 from the Friel book, Hill Reps. It's basically 1 minute in a range above lactate threshold going up a short 6-8% grade hill, followed by 15-30 hard seconds to sprint up and over the hill. This is followed by 4 minutes rest and repeated 4-8 times. After a short warm-up, I started hitting the intervals by shifting into a gear that I could spin about 60-70 rpm to simulate climbing, and went from there. I did 60 seconds targeting 280-300 watts, then just pushed it hard for 15 seconds, then shifted to an easy gear to rest for 3:45 to complete 5 minute sets. I ended up getting through all 8, which was good. I think next time I try this workout I'll push past a 15 second sprint to try to get to 30, or at least go harder in the 15 seconds.

Total time: 1:02
Normalized power: 198
Average power during each interval: 307, 306, 315, 310, 293, 300, 299, 316

Ah, the trainer

I couldn't handle being stuck with another day off, so I had to hit the trainer today. I still can't put any weight on my left arm and shoulder, so it was mostly just sitting up and spinning, a little down on the right-hand hood, but that was tough on the right arm...I didn't really have any specific training in mind, since I was just happy to get some time moving the legs in.

Total time: 1:08
Normalized power: 152

I think I'm going to try to do some sort of intervals tomorrow, but we'll see how the shoulder handles the motion.

My First Wreck

Well, it looks like there might not be much to report for a little bit...had a wreck at the Austin Driveway last night. 3rd degree shoulder separation, some nice road rash, but nothing terribly serious. The doc said I'll be able to ride pain free in about 5-6 weeks, but I can ride once I feel up to it. The legs are unscathed, so I'll probably be on the trainer soon, just can't get down on the handlebars. I'm also pleased to report the bike is safe. The only parts that need replacing are the bar tape and a water bottle cage.

Here's the story of the night:
This was the first time I was trying out the 3/4 race at the Driveway. I figured even if I got dropped, it would serve as a good warmup for the 4/5 race immediately after. I actually felt surprisingly good, and was hanging in the pack pretty easily, but, I knew I wouldn't end with a decent result, so I pulled out about 20 minutes in with my legs still relatively fresh.
And now on to the 4/5 race. It went pretty much as usual, with the typical sketchiness present, which I'm sure I'm not completely innocent of not adding to...nice double negative there, but it's my blog, so I don't care. Anywho, I was mid- to front-pack going into the last couple laps, so I was alright there. With 1 to go, I figured it was about time to start moving up, and I saw Mike Bowker, a solid rider from CCRCC cruising toward the front, so I started to mark him a bit. Everything was going as planned, and I came up the little uphill in about 10th. Going just fine down the little straightaway, coming up on the 180 and chicane leading to the finishing straight. I go outside and start to dive into the 180, when one of the guys directly in front of me slides out and takes the guy next to him out. So, my choice was to run into the guy on the left, or the guy on the right. I chose right, but not sure it was correct. I ended up over the handlebars, with my left shoulder taking most of the impact. Apparently my head hit fairly hard as well, as my helmet is trashed, but the doc found nothing wrong there...at least not more than usual.
I just kind of chilled there for a few minutes, gathering my bearings. People began coming over to check on me, got me over to the tent, and kept an eye on me until my buddy Ryan got his van to take me to the ER. A big thanks to Matt Moore of Team Wooly Mammoth/the Austin Fire Dept for keeping close tabs on me. After that, it was the usual shenanigans at the hospital, which ended up with me leaving in a sling.

That's the story for now, as I'm chicken-pecking this entire thing with one hand. I'll report back once I get back on the bike...

What's the deal?

I'm currently a Cat 4 road racer, occasional Cat 2 mountain bike racer in Austin, Texas. I'm going to use this blog to follow my racing and training as I attempt to move up to Cat 3 and hopefully beyond.

Basically, I'll use this to post up my daily training status, in order to keep me somewhat accountable, if anybody cares enough to follow it. I'll also post the occasional race report, or anything else that strikes me for the day.

Training:
I'm attempting to follow a training plan developed using "The Cyclist's Training Bible" by Joe Friel and "Training and Racing With a Power Meter" by Hunter Allen and Andrew Coggan, PhD. These books are great resources for those who like to plan their training analytically, which I do, since I'm a data dork. I'm currently in the Build 2 stage, with the plan to be peaking for the Washington County Stage Race on June 20-21.

Without further adieu, here's today's version of how a typical post will go...

Planned:
Workout: E1/E2 Recovery/endurance
Time: 2:00

Actual:
Went for a mountain bike ride for the first time in I don't know how long.
Time: 1:30...the trail I was at is a very short loop, and I could only take so many laps on the same 2.5 mile loop, so I cut it a bit short.