Saturday, March 01, 2008
posted by: Martin
Hrs. Sleeping: 4 [Don't ask... I just can't sleep sometimes. It sucks.]
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 1:10 pm
Distance: 60 miles (5x12 mile loop)
Time (total): 2:30?
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall): 24 mph [Nice... this is my fastest average speed on a ride by like 6 mph in the last six months! Amazing what a race bike and wheels and strong company will do for you.]
Total Ascent:  
Weather: dry, windy (increasing as the day wore on), low to mid 40s, mostly sunny
Workout Type: race

Breakfast: 5:00 am - smoothie
9:00 am - piece of pizza
12:00 pm - banana
Lunch: 4:30 pm - 20 oz Coke
5:00 pm - piece of pizza
Dinner: 8:00 pm - 2 beers, sushi
10:00 pm - beer
Workout Food: 4 scoops Perpetuem in a big bottle, 2 scoops HEED in a small bottle, 3 gels

Course: Mason Lake RR
Results: Masters A-B (combined with Women cat 1-2): 3rd
official results
Comments: Three years ago ByrneInvent was one of the dominant masters road racing teams in the NW, not anymore. Although we still have some good riders that are able to race masters on the road, they are also category 3 and so are opting to race with other 3s in the category events this year. I knew it would be a lonely day but I couldn't help smiling when I pulled up to the start and there was Matt H, Brian G, Bob W and Paul from Excel and me...

On the upside it makes tactics a no-brainer. I figured Excel would just keep sending people up the road and all I had to do was go with all the moves. :| Sure enough, about 50' past the neutral start Paul speeds up and Matt, who was behind him, slows down.

I had positioned myself in the top 10 (our field was about 35 riders, at least half of which were women) and by the time I found an opening Paul had about a 100' gap. I jumped fairly hard but by the time I had closed in on Paul, Matt had closed in on me so it was all together again.

Within 100 m of the catch Bob W took off. For a second I thought that some of the women were going to chase (they all seemed eager to ride at the front) but it was not to be. This time Bob had about 100 m on the field before I went and this time I went harder and tried to go when the other Excel riders were behind other people in an effort to get away clean. It almost worked, I forgot to look behind me when I jumped and Paul must have been there because he was Johnny-on-the-spot and had my wheel right away.

I bridged most of the gap, let Paul take a turn and then we had Bob. For a bit our gap was not big at all and once the bunch even got really close but then it suddenly ballooned. I found out from Matt that he was pulling like mad and then when he got close realized what he was doing and sat up. Of course everyone sat up right behind him instead of jumping across. :) So within two miles of the start we were gone.

We worked really well together with everyone doing their share and it was not a slow pace. It's a good thing I rode this as race pace was feeling rather fast to me and the longer you put off this sort of thing the harder it is when you finally do start. Lap one felt awful. I legs were not warmed up, I was breathing really hard and today was just my second day on my race bike with a new position - the first being a 9 mile flat TT a week ago.

During the 2nd and 3rd lap I felt better although towards the end of the 3rd I suspected it was going to pretty hard for me to finish with these guys. With two laps to go David D told us we had three minutes on the field. During the 3rd and 4th lap there were times when I pulled that Bob simply came around me because I was going too slow rather than wait for me to pull off so I could tell the end was near.

With one lap to go David D told us the gap was 'huge' and I was just barely hanging on. Thoughts of tailing off had crossed my mind so many times and once I had even tried to skip my pull but Bob was all over that and simply stayed behind me letting a gap open up so I had to really dig to reach Paul again.

Those guys obviously sensed that I was losing it and so when we hit the highway for the last time Paul did not wait long and suddenly accelerated. I was basically on his wheel and there was still nothing I could do. A gap opened up. Bob was behind me and when Paul had about 50 or 100 feet he jumped around me and bridged. Then I got to watch these two ride away into the distance.

Ouch... not only had my legs exploded but my back was shot too. I had been in the drops or on the hoods bent way over all day to try and get out of the wind and now the first thing I did when the slope and wind allowed was to sit up, straighten my spine and savor the respite. I had to do this two more times in the last lap. Once I almost got tossed off the road because I chose a rather windy section.

Those guys left me pretty early in the last lap so I had about nine or ten miles to go solo. In that distance Bob and Paul put four minutes into me. But hey, I still finished about two or three minutes ahead of field. Brian G managed to get away with half a lap to go and soloed in for 4th and then Matt H won the 'pack' sprint for 5th. I was the lonely spot of orange on that podium. :) The next five people across the line were women; where are all the masters...?

ASIDE - two laps into the race we passed the cat 3 field. There were probably four(?) ByrneInvent riders in here and they all cheered me on like mad! It was really nice. They eventually passed us back.

The tap on my right drop came undone and was flapping in the wind for the last three laps. :( I have that new, gel FSA tape which is fantastic when you like to ride with no gloves like I do in the summer but the backing is just this strip of gel padding and not the usual sticky stuff so it got pulled loose by my gloves. I was constantly trying to wrap it back on the bar and once Bob said, "Don't you dare try to yank that off while we're riding...!" You got it Bob.

I was pretty much destroyed after this ride. I had all the usual post-effort symptoms of turbulent guts, slight cough, etc.and it took my body several hours to calm down. Like four.

I drove around the south end to get here and on the way home this seemed like a monumental task so when I saw the sign to Bremerton I made a beeline to the ferry. What a good decision! No toll to pay, no numbing time behind the wheel, I got to nap in line and it was only 20 miles of driving going this way! All the way around is like 80. I'm never driving around again.
Equipment:

Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

Like I said, compared to last year I flipped my stem upside down so the bars are about 3 cm higher and 1 cm closer, it seems like a good thing. Today was my first road ride in this position on this bike.

It was also my first time with 'standard' gearing after riding a compact setup for the last two years... I really missed the 18 cog today.

Here are all the pictures.
Saturday, March 01, 2008 3:50:44 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [2]  | 

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 Friday, February 29, 2008
posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance:  
Time (total):  
Time (moving): elliptical trainer - 20 min
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: cardio | core

Breakfast: cereal
Lunch: chocolate, 3 pieces pilot bread w/peanut butter, 2 Odwalla juices, tea, 3 mandarin oranges, 2 cookies
Dinner: 3 pieces pizza, spinach salad, 2 beers
Workout Food: water

Course: 20 minutes on the elliptical trainer with hear rate between 115-120.

2x180 sec plank, 60 sec to each side, 2x50 steam engines, crunches, leg extensions with 12 lb dumbbell, lots of random things, twisters, 2x15 sit-ups on inline board, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:  
Comments: So... I was not in the mood for weights and my legs were sore (lunges yesterday) so instead I spent a few minutes on the elliptical trainer to loosen things up and then did a big core/ab session. It was kinda fun.
Equipment:  
cardio | core
Friday, February 29, 2008 8:52:37 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, February 28, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance:  
Time (total): spinning - 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | spinning

Breakfast: 3 scoops Recoverite in a tall glass, massive bowl of cereal
Lunch: veggie burger, juice, water, 2 packets of Grandma's Homestyle Cookies (400 calories per packet!), Odwalla juice
Dinner:  
Workout Food: water

Course: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions
Results:  
Comments: Oh baby, Martin was flat/tired/spent/toast today... I guess weights and three indoor TTs did me in yesterday and I was at about 80 percent (max) during the whole spinning class. And I wanted to eat and drink something much more substantial than water the entire time...

I'm such a wuss. Long ago one of my strengths was long rides, back-to-back-to-back days, stage races, etc. and now that I'm on this one week on and one week off or one day on and then one day off plan (read: lifestyle) I need rest like it's going out of style. C'est La vie, eh?
Equipment:  
Thursday, February 28, 2008 2:50:28 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, February 27, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:00 am
indoor TT - 5:00 pm
Distance:  
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | CycleU indoor TT

Breakfast:  
Lunch:  
Dinner:  
Workout Food: gym - water
indoor TT - water, 1 package of Shot Bloks

Course:
push-ups 20, 20, 15
seated row 3x20 - 90 lb
shoulder press 20, 18, 16 - 25 lb
lat pull-down 3x20 - 90 lb
incline leg press 20x90 lb, 20x180 lb, 20x270 lb, 18x360 lb, 15x360 lb
lunges (Smith) 15x70 lb, 15x90 lb, 15x110 lb
hack squat 15x90 lb, 15x110 lb, 15x130 lb
leg curls 3x15 - 150 lb
leg extensions 3x15 - 195 lb
plank 180 sec
Results: indoor TT
15:20
15:53
16:24
official results
Comments: Okay, the upper body stuff was fine but boy, when it came time to do legs things started out rough! The leg press felt really hard. And then when it came time for lunges they felt really easy! Ditto for the hack squats - and that's a first for me as these are usually super tough. Today I was able to lower the sled so my knees were just past 90 degrees. Nice.

I did one set of plank before Thom W showed up and then when we were done I had no motivation to continue the ab thing so didn't. :)

At the CycleU indoor TT it also started out kinda rough although my first time was not bad at all... I had eaten a big burrito with lots of corn chips at about 2 pm and in retrospect that was too close. My stomach got acidy right away once I started going hard and only got worse as the night wore on.

And tonight I (obviously) got more and more tired with each effort as well. I wonder if this was due to yoga last night or what? Two weeks ago I was able to crank out three efforts that were pretty close in time, not today. And I could NOT get my heart rate up. I recall last year that I was able to maintain mid 170 all the time. These days I'm hovering at about 170 and churning a bigger gear.

The highlight of the evening for me was talking to Dan H and having him tell me that he has taken the whole month off the bike (due to his trip to Europe and long season last year) and is just doing some running. And then watching him crank out two exceptional times. In his defense, he at least looks like he's working unlike Ian M who just seems to sit there all expressionless and do the impossible.
Equipment: Bianchi Volpe, 38/50, 12-25
Wednesday, February 27, 2008 4:58:33 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, February 26, 2008
posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 am
Yoga - 7:00 pm
Distance:  
Time (total): spinning - 45 min
Yoga - 90 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | spinning | Yoga

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts, 30 side leg lifts to each side, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions

Bikram Yoga at the Sweatbox
Results:  
Comments: The gym was the usual thing, my motivation for core was still there and I felt good during spinning so went fairly hard.

Hot Yoga on the other hand was a shock to the system.

For those of you that don't know what it is, this is Bikram Yoga done in a heated room. They crank it up to around 105 degrees (big-ass forced air heater hanging from the ceiling) and then you do poses, stretches and breathing exercises while dripping sweat all over the place. And when I say dripping I of course mean the water is running off you like someone is hosing you down.

If you can handle it it's great! Shelley and I have been here in the past a couple of times and when she started back up again I figured it would be good for me too.

Somehow I positioned myself right in the path of the hot air that was getting blasted form the heater. This was actually extremely uncomfortable as I felt my skin was getting cooked off my body. No kidding. I had to bend at the waist several times just to get out of the way of the air.

And it pretty much kicked my ass. We walked there and back and both of us were still pretty warm after the half mile walk home. One word: hydrate.
Equipment:  
core | spinning | Yoga
Tuesday, February 26, 2008 6:05:43 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Sunday, February 24, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 9:00 am
Distance: 9 miles (claimed, I think the course was shorter...)
Time (total): masters - 19:53
retro - 20:26
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid to upper 40s, cloudy, calm, dry
Workout Type: race

Breakfast: oats, wheat germ, Ovaltine
Lunch:  
Dinner:  
Workout Food: HEED, a couple of Shot Bloks

Course: Frostbite TT
Results: masters - 2nd
retro - 1st
official results
Comments: Okay, the first race of the year and I was psyched but maybe not quite as fit as last year...

Rolling out of the parking lot after the warm up my rear tire flatted. I had to rush back and grab the only wheel I had which was my training clincher. The only problem was my TT bike is 9-speed and I had just upgraded my race bike to 10. :( As I'm racing over to the start line I'm also switching my shift lever from index to friction but the chain is jumping all over the place.

Sure enough, when I stand up to accelerate out of the start, my chain slips and I almost fall over. I decide to finish my acceleration in the saddle. :)

Crap. It takes me for ever to get up to speed as I'm gingerly trying to finesse the rear derailleur into a position where the chain is not touching either adjacent cog. And I'm not having much luck.

I end up riding the 55x15 because this gear I was able to use with no mishaps. I was too afraid to shift for the turn around so had to muscle this gear back up to speed too. I gotta say, it had me a bit discouraged and even though there was no wind I was not able to ramp it out and just stuck it out in this gear all the way to the finish.

My 'retro' bike (read: my race bike with training wheels) felt phenomenal on the other hand. This was my first day on it this year! God, it felt so light and fast... :) Mick and Martha W were 30 seconds behind me on their tandem and I resolved to do my best to hold them off until the turn around by dropping it right into the 53x14 and leaving it there. If it had been about 500 m closer I might have made it. As it was they roared past me. I tried to accelerate and close the gap some but no use, they just rode away.

I managed to shift to the 13 with 200 m to go and must say I felt really good this ride. Better concentration and legs. Christ my race bike feels good.

Oh, did I mention that there was a snafu at the turnaround...? Oh yes, on my first ride there was no one at the turnaround (I saw loads of people ride right past the cone) and if not for a yell from Mick W who was in front of me I might have done this too. For my second ride the cone was in a different location! WTF? Other than that this is a perfect TT.
Equipment: Abici Time Machine, 42/55, 12-25, tri spoke front, Neuvation rear
Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels

As seems to be the trend these days with Martin's bikes, I took the stem and turned it upside down moving my bars 3 cm up and about 1 cm back/closer to me. And it feels really good! I must have looked like Superman or something previously... my back is really dictating all of this these days. On the up side, it did not seem to slow me down today and felt good rather.
Sunday, February 24, 2008 5:30:53 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [3]  | 

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 Friday, February 22, 2008
posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance:  
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | core

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:
push-ups 3x15
seated row 3x15 - 90 lb
shoulder press 3x15 - 25 lb
lat pull-down 3x15 - 90 lb
plank 2x180 sec, 60sec to each side
other core 2x40 clam knee lifts on each side, 30 side leg lifts on each side, 50 steam engines, twisters, knee lifts
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: Got the workout done and then got in some social time at the gym. :)
Equipment:  
Friday, February 22, 2008 2:01:29 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, February 21, 2008
posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance:  
Time (total): spinning - 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | spinning

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts on each side, 30 side leg lifts on each side, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 50 leg extensions
Results:  
Comments: Spinning was not so bad this time... Thursday has usually been tough but today was okay.
Equipment:  
Thursday, February 21, 2008 1:54:10 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, February 20, 2008
posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance:  
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | core

Breakfast:  
Lunch:  
Dinner:  
Workout Food:  

Course:
push-ups 3x15
seated row 3x20 - 90 lb
shoulder press 3x15 - 25 lb
lat pull-down 3x20 - 90 lb
incline leg press 20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb
squat (Smith) 15x90 lb, 15x140 lb, 15x160 lb
lunges (free bar) 20x70 lb, 2x20 - 90 lb
leg curls 3x15 - 135 lb
leg extensions 15x175 lb, 2x15 - 195 lb
plank 2x180 sec, 60 sec to each side
other core 2x40 clam knee lifts to each side, 30 side leg lifts to each side, 50 steam engines, 2x20 knee lifts
back extensions 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:  
Comments: Super leg workout today - it just felt good.
Equipment:  
Wednesday, February 20, 2008 1:53:08 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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