# Tuesday, June 16, 2009
« Monday 15 June 2009 - commute | walk | Main | Wednesday 17 June 2009 - core | cardio |... »
Tuesday 16 June 2009 - core | cardio | Pacific Raceways CR
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 AM
Distance: 43 miles
Time (total): Pacific Raceways - 1:50
Time (moving): cardio - 30 min
Pacific Raceways - 1:10
Time (stopped):  
Speed (moving): max speed - 35 mph
Speed (overall): 23 mph (including warm up)
Total Ascent:  
Weather: 70, partly cloudy, dry, light wind
Workout Type: core | cardio | Pacific Raceways CR

Breakfast: 6:30 AM - smoothie
9:00 AM - almonds
10:00 AM - fruit yogurt
Lunch: 1:30 PM - 2 pieces pizza
Dinner: 5:00 PM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin
9:30 PM - 2 cheese quesadillas, milk, water
Workout Food: gym - water
Pacific Raceways - small bottle w/1 scoop HEED

Course: core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Pacific Raceways - flats, points race format
Results: Masters
1st prime - 1st
2nd prime - 2nd
finish - pack
overall - 1st
official results
Comments: Oh man did I get lucky today… :)

I also think being gone for three weeks helps make you a little more invisible plus some of the guys that perennially chase me down (read: Matt H) were not there tonight.

We started out at a really mellow pace for once. And I for one did not feel like launching off the front right away today. But tonight being a points race I did not want to wait too long so after two laps I moved towards the front.

My move has not really changed that much… I simply follow the sprinters across the line. During a fast sprint a gap will usually form behind the sprinters because at some point people realize that it's useless to go all out for 10th when the points are only two deep. So if you can stick to the fast guys you already have a head start. Then, when the sprinters gas and slow, you just keep right on going.

You are already doing about 30 mph and although you can't maintain that for long if you time it perfectly it's like getting slingshotted off the front. On lap three of four that was me.

I dug in for about 300 m and then saw that a Lenovo rider went with me so I was thinking this was going to be a good move plus we had a monster gap. Not so… After trading the lead three or so times the Lenovo guy simply dropped away and I was solo in less than one lap.

I crossed the line getting the first prime but the pack had closed a fair amount. I saw one rider chasing and luckily it was Alistair L! I slowed a bit until he caught on and then we were off again. We stayed away for roughly three or four more laps and he graciously dropped me off at the line each time sine I already had some points. Very sportsmanlike of him I must say.

After two of these laps we caught the Cat 1-2-3 pack and were riding next to them for two laps. It kinda sucked but we did our best to not get in the mix. We would move through them and then they'd catch us back and more than once we had to tell some of them to get off our wheel. :)

Then Clint C showed up. It was almost like magic, suddenly he was just there and I could not really see our group behind. His presence helped us stay away for about three more laps but the cheeky bastard 'sprinted' for the line taking the second prime. :( I got second but had I known he was going to do that I would have sprinted too. I was pulling and was obviously not going to sprint and he still did. Nice.

Then our pack caught us AND the 1-2-3 field caught us. As you can imagine this caused much confusion. But we got it sorted and after a bit of instructing we managed to convince all the masters that it was prudent to neutralize. All except for one that is. Clint was still up there in the 1-2-3 field.

I actually sprinted up to him, yelled right at him and he did not even acknowledge me. :( Oh well, what can you do? I just left him there and drifted back to my field hoping that Rory would figure it out.

With two to go I tried to get Corrie M in position in front of me and Alistair behind me for a lead out but it never materialized. Darren got away with someone else and we were left looking at third place. On the last lap Darren P took off again with another Excel rider. They stayed away for a bit and then I thought I'd try to close the gap just to see if I could.

I took off from the middle of the last left hand corner and caught them really quickly so I figured what the hell, I'll just keep going. There were no IJM riders on my wheel but Fred B (Dewar's) was so I decided to do him a favor. I buried it for as long as I could and that's where my max speed came from. And Fred won the last sprint! Yeah.

I did not feel stellar tonight but it sure felt good to get away and get a workout in. And thanks again to Alistair.
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap
cardio | core | road race
Tuesday, June 16, 2009 10:31:25 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  |  Related posts:
Wednesday 28 July 2010 – pushups | core | commute
Tuesday 27 July 2010 – core | Pacific Raceways CR
Monday 26 July 2010 – pushups | core | commute
Friday 23 July 2010 – pushups | core | commute
Thursday 22 July 2010 – commute | Seward Park CT
Wednesday 21 July 2010 – pushups | core | spinning | commute

Bookmark and Share