Wednesday, March 12, 2008
posted by: Martin
Hrs. Sleeping: 4
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:15 am
indoor TT - 5:00 pm
Distance:  
Time (total): indoor TT
5:00 pm - 15:09
6:00 pm - 15:19
6:45 pm - 15:20
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | CycleU indoor TT

Breakfast: smoothie
Lunch: sleeve of Fig Newtons
Dinner:  
Workout Food:  

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 2x20 - 25 lb
lat pull-down 2x20 - 90 lb
incline leg press 20x90 lb, 20x180 lb, 20x270 lb, 2x20 - 360 lb
lunges (free bar) 2x10 each leg - 70 lb on bar, 15 each leg in Smith machine - 70 lb on bar
squat (Smith) 15x90 lb, 15x110 lb, 15x130 lb
leg extensions 3x15 - 195 lb
leg curls 3x15 - 150 lb
Results: official results
Comments: I spent too much time geeking out last night and did not get to bed until about midnight... hauling my sorry ass out of bed at 4:45 was a chore. I got to the gym a little late so had to rush my upper body stuff and then got gassed and had no motivation for core after legs. Oh well.

I showed up for the indoor TT kinda late so had about five minutes to warm up and then it was time to hit it. As usual I jumped the (small) field and was in the lead for a bit but then Ian M started to roll and I was racing for second. At least I made that. :) And I had a great ride! This was my fastest this 'indoor season' by far.

During the second TT I got to witness something pretty incredible. two seconds after the start Ian flatted his rear wheel. He slowly took his bike off the trainer, fixed the flat, put it back on, shifted to the 53x11 (okay, it may have been the 50x11, whatever) and proceeded to nail it all the way to the finish. HE NEVER SHIFTED ONCE. His watts also never dipped below 440 and peaked around 460. Shit.

For my part I was psyched just to get close to my first time and I think this was my second fastest time this season.

The third ride was also pretty good for me. It felt harder but my time was only one second slower. Nice.

ASIDE - I cold not get my heart rate up over about 167 at ALL. Weird. Yet my times were super. Does this mean I'm stronger or just not well rested? In past years I was keeping the HR at around 175 or so all the way to the finish. Maybe I'm just that much older? :)

Anyway, a nice ride for me - I was psyched. Oh yeah, I had a 53 on today for the first time and used it. I was in the 53x12 each time at least twice.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels
Wednesday, March 12, 2008 5:00:21 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, March 11, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance: run - 2.4 miles
Time (total): spinning - 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: dry, mostly sunny, breezy, mid 40s
Workout Type: core | spinning | run

Breakfast: smoothie
Lunch: Promax bar, Odwalla juice
Dinner: 2 burritos, salad, 2 Guinness , 4 cookies
Workout Food: water

Course: core - 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 40 side leg lifts each side, 70 leg extensions

run - around the outside of Seward Park clockwise
Results:  
Comments: Core was okay, so was spinning (my legs felt a little heavy) but the run Shelley and I did was awesome. It was a super day out, the park was beautiful and we chatted the whole way around.
Equipment:  
core | run | spinning
Tuesday, March 11, 2008 10:51:19 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Sunday, March 09, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 1:10 pm
Distance: race - 48 miles
Time (total): just over 2 hours...?
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 40s, dry, light to moderate wind out of the west
Workout Type: race

Breakfast: 6:00 am - cereal
10:30 am - Promax bar, banana, large bottle of HEED (3 scoops)
Lunch:  
Dinner:  
Workout Food: 4 scoops Perpetuem in a large bottle, 2 scoops HEED in a small bottle

Course: Tour de Dung RR
Results: Masters - 6th
official results
Comments: Now today was a good time. As good a time as going flat out for about 35 miles can be. I got in 20 or so minutes on the trainer and got off about 15 minutes before the start. I think it helped.

For once the start of a Masters race was sedate. I found out after that it was because there was a neutral rollout... :) Of course it did not last long. Within one mile some guy took a flyer.

I realized it was very early but since no Excel riders were up the road I thought it would be good to at least make them chase; so I jumped hard and bridged up. Two guys came along for the ride and soon the four of us were away. We kind of dangled off the front for a few miles and Paul W from Excel was there and was not in the mood to pull at all so as we started to climb the first hill the pack slowly reeled us in.

As we crested the top of the hill there was a slowing which continued around the corner and into the head wind. I was still nervous about possible attacks so was riding second wheel when the guy in front of me pulled off. Instantly I had 10 feet and then it was 20. I was just rolling it figured I'd see what happened so gave it a little extra gas and then the gap was 50 feet. Then I floored it.

As I pulled away I was praying that someone would come with but all I could see as the pack receded slowly in the distance was groups of two and three riders jumping away from the bunch and getting reeled in. Repeat.

"This is too damn early, this is too damn early..." I kept repeating to myself and the memory of how badly I exploded at last weeks Mason Lake race was pretty vivid. But what can you do in these cases. I chose to give it a go. Worst case my team would get a free ride.

Ouch. This was not easy to do. I was going as hard as I could which meant I was in the 53x15 and 14 into the wind on the flats and the 17 over the rollers. My chin was glued to the tops of my bars in a vein attempt to get out of the wind.

But the gap slowly got bigger. When I passed the finish line for the completion of lap one I was told I had 30 seconds. That was after about 5-6 miles of solo riding. Sheesh, this was going to be a long day...

After crossing the finish you turn right and then the wind is at your back. Now I was in the 53x13 most of the time and even in the 12 on occasion. At least I was feeling fast! And it was really cool having my own lead and follow car. :) The next time up the hill it felt like I had a tail wind and I glided right on up and over. And the second time into the wind was not so bad either.

This time as I crossed the finish line I was told I had 90 seconds. But what was going to happen when I had to slow down? Yikes.

On the third lap my back started to rebel from the posture I was maintaining. It was not so bad yet and I was still flying along so I held out hope. The third time I crossed the finish line I was not told what my gap was. All I could think about was NINETY SECONDS. And only 12 miles to go. But now I was slowing down... And I had to sit up three times for about 5 seconds each time to stretch my back. Shit.

Riding over the tailwind rollers I knew I was not going quite as well as in previous laps but I still felt okay, just not quite superhuman anymore. I do admit I was starting to entertain visions of a victory salute though... :)

Then it happened. As I was approaching the hill for the last time I looked back and saw a small bunch of riders approaching. At first I tried to convince myself that it was the cat 2 break but there was no way they could have lapped me with only a five minute head start and soon reality sunk in. At least the hill did not seem super hard and at least I made it up and over that and around the corner before they caught me. I slowed down a little but I was not making it easy for them; I just wanted to have a little something left in the tank when they latched on. And soon they did.

And nothing happened! Looking around they were breathing really hard and had obviously worked really hard to catch me. And Dave H (bless his heart) was there so all was good. Now it was 2 from ByrneInvent, 2 from Excel and two solo riders for six total. From the sounds of it the pack was not too far back so I got right back at it and took some pulls. One of the solo guys did not contribute and I should have picked up on this a little sooner...

As we got closer and closer to the finish I was not looking forward to a sprint and Bob W was starting to keep a close eye on Dave H so with about 2 km to go I picked my spot and gave it all I had. Paul W and this solo guy were on it. It took them a bit but they clawed me back and then this guy executed a beautiful counter.

I was totally expecting Dave H to be on his wheel and when he rode away solo I could not believe it! I wasted a few seconds looking around to see what was going on and found out that Bob and Dave had already started cat and mousing about and were actually off the back. Bob yelled at Paul to bridge and Paul tried but immediately cramped up. I tried to take over and gave it a strong effort but by this time I was pretty blown and only closed half the gap. The the sprint started.

They got within about 50 of this guy but he won the race clean. Nice move. I would only coast across for 6th. At least we still had about 2-3 minutes on the bunch.

I found out after that I really was moving along. Dave said there were between 7-14 guys chasing me the whole time and that Excel was encouraging/coaxing/coaching them along the whole time. And on the last lap Jim K said he was spun out in his 12 during the tailwind section so I was very happy to last this long. AND to have something left when I got caught. Today is a good memory.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels
Sunday, March 09, 2008 4:56:43 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, March 08, 2008
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 7:30 am
Distance: 30 miles
Time (total): 2 hours
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall): 15 mph
Total Ascent:  
Weather: mid to upper 40s, calm,misty at times
Workout Type: ride

Breakfast: cereal
Lunch: smoothie
Dinner: salad, veggies, tofu, ice cream, brownie
Workout Food: 4 scoops Endurox R4 in a large bottle

Course: Leschi, Seward, Rainier, Renton, Lake WA Blvd, across Mercer Island, home
Results:  
Comments: I only had a couple of hours this morning so no race and no long team ride. Kurt A had broken his race bike, all he had was his fixed gear and since he was willing to ride early I said why not?

We just cruised along at about 18 mph and chatted. The mist was not so bad and it did dry up for the last bit so all-in-all it was a nice day.
Equipment: Trek fixed gear, 42x18
Saturday, March 08, 2008 5:30:24 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Friday, March 07, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:15 am
Distance:  
Time (total): 60 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | core

Breakfast: smoothie
Lunch: salad, pasta, Promax bar, 2 Odwalla juices, water, 3 pieces Pilot Bread w/peanut butter
Dinner: Boca burger, bun, cheese, brownie
Workout Food: water

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 2x20 - 25 lb
lat pull-down 2x20 - 90 lb
plank 2x180 sec, 60 sec to each side
other core 2x40 clam knee lifts each side, 40 side leg lifts each side, 30 ball passes, 30 twisters - 10 lb
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: Gym, shmim, I'm losing motivation for this...
Equipment:  
Friday, March 07, 2008 10:08:35 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, March 06, 2008
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 7:20 am (after the gym) - 178
Body Fat: 8
Time of Day: 5:30 am
Distance: 15 miles?
Time (total): core - 25 min
spinning - 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | spinning | commute

Breakfast: cereal
Lunch:  
Dinner:  
Workout Food: water

Course: core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts each side, 30 ball passes, 2x50 steam engines, twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions

spinning: nice... we did five 5 min intervals that consisted of increasing the resistance for each of the first four minutes and then letting some off and speeding up for the last minute.  90 sec rest, repeat except start the next one with slightly more resistance.
Results:  
Comments: For the first time in a while spinning felt good and I worked hard. Such a relief.

At lunch I rode into downtown for a haircut. Riding this bike in the city is a BLAST.
Equipment: Raleigh town bike
Thursday, March 06, 2008 5:58:04 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, March 05, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:00 am
Distance: 9 miles
Time (total): gym - 1.5 hours
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: dry, sunny, pretty cold in the am (40 maybe?)
Workout Type: weights | commute

Breakfast: smoothie
Lunch: Odwalla juice, 3 pieces Pilot Bread w/peanut butter, some left over veggies and rice, Clif Builder bar
Dinner:  
Workout Food: water

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 20, 17 - 25 lb
lat pull-down 2x20 - 90 lb
squat (Smith) 15x90 lb, 15x110 lb,15x130 lb, 15x150 lb
incline leg press 20x180 lb, 20x270 lb, 2x20 - 360 lb
lunges (Smith) 15x70 lb, 15x90 lb, 15x110 lb, 15x130 lb
leg extensions 3x15 - 195 lb
leg curls 3x15 - 150 lb
Results:  
Comments: Weights, the gym, whatever... I had a good day on the leg press but on to more exciting things.

Have I mentioned how much I love commuting to work on my bicycle? A LOT. On the way to work I get to descend down Interlaken which is a fantastic road. It winds through a wooded ravine, has great pavement and there are rarely any cars on it. This means it's beautiful and you can haul ass.

On the way home I get to pick from a variety of routes; I can go back up the way I came, I can ride along Lakeview and then along Broadway for some premium people watching or I can take any variety of longer detours to tack on an extra mile or two.

And it's so much damn fun riding my single speedy townie bike around; I feel like a kid on a BMX bike. Only this bike you can ride siting down.
Equipment: Raleigh town bike
Wednesday, March 05, 2008 3:09:20 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, March 04, 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: cereal
Lunch:  
Dinner:  
Workout Food: water

Course: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts each side, 30 ball passes, 2x50 steam engines, 40 twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb, 100 leg extensions
Results:  
Comments: Spinning killed me today... I had to stop three times just to catch my breath. Yikes...

My commute was awesome though; it is by FAR the best way to travel.
Equipment: Raleigh town bike
Tuesday, March 04, 2008 11:17:13 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Monday, March 03, 2008
posted by: Martin
Hrs. Sleeping: 5...?
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:15 am
Distance:  
Time (total): 60 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | core

Breakfast: cereal
Lunch:  
Dinner:  
Workout Food: water

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 20, 16 - 25 lb
lat pull-down 2x20 - 90 lb
plank 2x180 sec, 60 sec to each side
other core 2x30 clam knee lifts each side, 30 side leg lifts each side, 30 ball passes, 30 twisters - 12 lb, 2x20 knee lifts
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: I am running out of enthusiasm for the gym... I'll go until the end of this month for sure and maybe until the end of April but that's it. Then it's just core and cycling.
Equipment:  
Monday, March 03, 2008 11:23:47 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 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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