Martin's training diary - Tuesday, April 01, 2008

Tuesday, April 01, 2008

Tuesday 1 April 2008 - core | spinning | Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	177
Body Fat:	9
Time of Day:
Distance:
Time (total):	40 ish minutes
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	clear and cold (lower 40s)
Workout Type:	core \| spinning \| Pacific Raceways CR

Breakfast:
Lunch:
Dinner:
Workout Food:	water at the gym, one small bottle of HEED at the race

Course:	core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 70 leg extensions race: counter-clockwise down the escape road, finish on the flats
Results:	1st prime - 1st 2nd prime - pack finish - 1st official results
Comments:	Spinning felt pretty hard today... no wind and I had to stop occasionally to catch my breath. At the race Dave H tried a couple of accelerations, Matt H tried one big one on the hill but I covered that and the pack was riding not to lose so pretty much chased stuff down. I was feeling like utter crap (no wind at all) and so sat on and sat on... I hate having to do that. Towards the finish the one guy snuck off the front (no one chased him because he was not a 'known threat' I guess) and I'm sitting there watching him ride away thinking, "No..." Then Dave accelerated, I followed and for some reason I got a gap and caught the solo guy and won.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

core | road race | spinning

Tuesday, April 01, 2008 11:27:58 AM (Pacific Standard Time, UTC-08:00)

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Monday, March 31, 2008

Monday 31 March 2008 - weights | core

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| core

Breakfast:	smoothie
Lunch:	8 oz yogurt, 2 Odwalla juices, Promax bar
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	20, 17 - 25 lb
lat pull-down	2x17 - 90 lb
plank	180 sec, 120 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 80 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

I still have a bit of a sore throat... And I did not sleep well at all last night. I kept waking Shelley which in turn would wake me up. :( Sleep seems to be the ultimate solution to illness and I'm not getting enough. Rats.

Equipment:

core | weights

Monday, March 31, 2008 5:15:55 PM (Pacific Standard Time, UTC-08:00)

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Saturday, March 29, 2008

Saturday 29 March 2008 - Tour de Dung RR

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:	181
Body Fat:	9
Time of Day:	1:05 pm
Distance:	48 miles
Time (total):	2 hours
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):	24 mph
Total Ascent:
Weather:	low to mid 40s, sunny and dry at first, moderate wind
Workout Type:	race

Breakfast:	smoothie
Lunch:
Dinner:
Workout Food:	2 large bottles each with 2 scoops Perpetuem and 2 scoops Endurox R4 but I only drank just over one bottle

Course:	Tour de Dung RR
Results:	Masters - 1st official results
Comments:	There were two races today, the North Shore CR up near Bellingham (which ended up getting canceled due to to SNOW) and this one. I'm glad I chose correctly even though I hear that course is nicer. Today it was Dave H, Jim K, Charlie D, Brian C and myself in the masters race. I could have sworn the flyer said we were going to do 60 miles (and I wanted it for the training) but as we lined up at the start the official said it was just going to be 48. I was bummed at first but in retrospect, with the weather change we experienced I guess it was a good thing. For a change Paul W was the sole representative from Excel so today we had to contend with Second Ascent who had five or six riders in the field instead. There was a neutral rollout for the first half mile or so and then Brian went to the front to speed things up. There were a couple of attacks by Second Ascent guys. By the way Second Ascent, nice job! It's fantastic when other teams take the initiative. Dave H went with the first one, I went with the second and so did Paul W. Dave went with the third and when I saw the fourth roll up the road with one other rider and there was no orange and blue I had to go again. Since my reaction was not so quick this time it took me at least 800 m to bridge and when I got there I sat on for one turn trying to catch my breath. Well this other guy started to tail me off the back! WTF? I was like, "What are you doing?" and he responded, "You need to work." Nice. I told him to give me a break and that I had just chased him down. Finally (seeing he was going to be stubborn) I just came around him and pulled him up to the Second Ascent rider and we got back to rotating. Two rotations later he was gone; ha! What a dork. The Second Ascent rider turned to me and said, "I had a feeling he was not going to last..." I just nodded and we got back to the job at hand. I had caught on just at the bridge before the hill and so when we climbed up the first time the pack was not very far behind us at all but the gap did continue to grow ever so slowly. I knew I had great support in the bunch and figured Second Ascent would support this move as well so was not too worried but sometimes it takes a while before you know what will happen. Let's just say we both looked back quite a bit for those first few miles. :) As we neared the end of the first lap the lead car told us we had about 20 seconds. We could still see the bunch behind us on the road. We were working really well together and this guy was not short (meaning he was a reasonable draft) so I was loving it. Especially after last week's solo effort - this was fantastic. This guy seemed really strong and was going just a tad faster than I would have alone on all the inclines but after two laps he turns to me and asks, "Do you have two more laps of this in you?" Right... You better I thought. And that's when I started to entertain the possibility of winning; in my experience, guys how ask this early are not usually used to this kind of effort or confident they can complete it. With two to go the lead car told us we had 1:20. I'm thinking that's not quite enough but our pace had not slowed at all. In fact, after the race I saw that we rode each lap in almost exactly 30 minutes and finished the race in two hours almost dead on. That's consistency for you. With one to go the lead car told us we had just under 3 minutes so I started to feel much better. I was getting tired for sure but the gap was nice and I was betting this guy was getting beat down just a little as well. That's when he turned to me and said, "I'm fading hard here..." Martin on the outside: "Nice job, just keep it steady." Martin on the inside: "YES...!" The last time up the hill I shifted up near the top and stood up; not to attack but just to confirm my suspicions. It was hard to tell. So I tried it again on the next roller and this time he was 15 feet off the back at the top. Now I felt good. I waited for him and after one more pull each I rode up next to him and told him that If he promised not to sprint I'd tow him in for 2nd. He said okay. Don't get me wrong, I was not fresh or anything but I was doing better than him. And I figured this was the gentlemanly thing to do instead of just attacking. But, this 'gentlemanly' behavior can have its drawbacks... With about 1.5 km to go (after I had pulled for maybe 2 miles) he comes up along side me and says, "I can't do this, I'd never forgive myself, I'm going to sprint." and takes a turn. Now I was stuck. He had just rested and so I had to do the same. After one more turn each we round the right hander with 1 km to go and I 'let' him take the lead. I guess he just wanted to feel like he didn't quit as he never looked back and just tried to ramp it up and then sprint. With 100 m to go I easily came around him on the left - that was a super feeling. I was truly appreciative of the help and after the finish we shook hands and congratulated each other. I guess talk in the pack was that this guy was going to handle me pretty easily in the sprint and that might have been the case if there hadn't been that 40 mile softening up period. :) Dave got 3rd ahead of Paul and Jim got 10th in what was left of the bunch.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

road race

Saturday, March 29, 2008 5:43:44 PM (Pacific Standard Time, UTC-08:00)

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Thursday, March 27, 2008

Thursday 27 March 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	178
Body Fat:	9
Time of Day:
Distance:
Time (total):	spinning - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning

Breakfast:	smoothie
Lunch:
Dinner:	lots of salad, 2 pieces pizza
Workout Food:	water

Course:	2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 70 leg extensions
Results:
Comments:	Okay, my legs were drained today! Those indoor TTs last night wore me out. Core was fine but spinning was brutal as in I was a total weakling. I think I was going about 80 percent all class until Kempton had us do this interval with ever increasing resistance. Only it never stopped... and when we got to the point where it was as hard as we cold go he shouts, "Okay, now one minute here!" Nice. I had to go hard for that. At work around 3 pm I started getting a headache and by the time I got home I felt all hot and sick (sore throat) and nasty. One word: couch. One more: television.
Equipment:

core | spinning

Thursday, March 27, 2008 10:07:18 PM (Pacific Standard Time, UTC-08:00)

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Wednesday, March 26, 2008

Wednesday 26 March 2008 - weights | CycleU indoor TT

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	5 am - 178 5 pm - 182
Body Fat:	10
Time of Day:	gym - 5:15 am CycleU indoor TT - 5 pm
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| CycleU indoor TT

Breakfast:	smoothie
Lunch:	Odwalla juice, peanut butter, dried mango, egg salad sandwich, bagel w/cream cheese, water
Dinner:	4 pieces bread w/butter, water, juice
Workout Food:	water

Course:

push-ups	20, 15
seated row	2x20 - 90 lb
shoulder press	2x20 - 90 lb
lat pull-down	20, 17 - 90 lb
incline leg press	20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb, 10x450 lb
squats (Smith)	15x90 lb, 15x110 lb, 12x130 lb
lunges (Smith)	15x90 lb, 15x110 lb, 15x130 lb
leg curls	3x15 - 165 lb
leg extensions	15x165 lb, 15x180 lb, 15x195 lb
plank	180 sec

Results:

CycleU indoor TT (roughly...)
15:25
15:40
15:55

Comments:

Weights got off to a bit of an under-motivated start but then for some reason I rallied for the lunges and leg extensions and curls...?! The leg press was hard, I just can't lift the heavy weights like I used to love to do. Not that I'm complaining mind you, I just tried it because Thom W did and we've been doing legs together for a bit now.

The indoor TT felt great at the start of the first one. Then I woke up to reality around half way through and somehow managed to salvage the ride.

I was noticing the my heart rate is LOW this year and I'm confused... Last year I was able to ride in the mid 170s and this year I am just barely above 160. It went up a bit in the second ride and then during the third I was averaging around 167 so that's some improvement but man, am I just not fit or do I need to work on my leg speed or what? I dunno.

After the third ride I was way empty. WAY.

Equipment:

Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels

CycleU indoor TT | weights

Wednesday, March 26, 2008 9:51:56 PM (Pacific Standard Time, UTC-08:00)

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Tuesday, March 25, 2008

Tuesday 25 March 2008 - core | spinning | Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:	177
Body Fat:	8
Time of Day:
Distance:
Time (total):	spinning - 45 min Pacific Raceways - 45 min?
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 40s, rain
Workout Type:	core \| spinning \| Pacific Raceways

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	core: 2x180 sec plank, 60 seconds to each side, 2x40 clam knee lifts to each side, 40 side lifts on each side, 30 ball passes, some twisters - 6 lb, some leg extensions Pacific Raceways: flats (counter-clockwise)
Results:	1st prime - 1st 2nd prime - pack finish - 1st official results
Comments:	Okay... this was my first day back after our Hawaiian vacation and it was a bit of a shock to the system. :) All the core stuff went fine but spinning was HARD. I felt like (read: I most certainly was) gasping for air the whole time. In fact, I had to stop pedaling a few times (three I think) just to catch some air. I felt like I was super un-fit even though my strength felt all right. At the race it was the same story. I could go hard for short amount of time and then I was sucking wind big time. But a little elaboration is necessary... The weather sucked! On the drive down the rain started and it just kept getting stronger all the way to the race track. It eased up a tiny bit by the start but man, it looked grim. Matt H had on TWO raincoats. For some reason I (along with Dave H and Matt H) missed the start... Either Rory decided to get this show the hell on the road or we did not know the start time. Anyway, the pack rolled out at about 6:45 instead of 7 like I thought they would. The three of us just rode down the track and hooked up with the bun after they completed half a lap. God, I was positively drinking water sitting on wheels. And you know all that dragster tire adhesive and oil and who knows what other kinds of shit are on a race track were spraying in my mouth. Nice. So after a bit (we all stayed together - for once there was no attack in the masters field!) we got the first prime bell. There was an acceleration as we bot close to the finishing straight and when this one guy jumped I noticed that Matt was sorta isolated so I jumped after him. Dave went with me. I managed to come around both of them in the saddle so that was nice but then I was practically wheezing. At my best I cold have just carried on. :( Hopefully this is just short-lived. So it all came back together. Beth G went on a couple of attacks and lasted more than one full lap each time. The second time was about half a lap before we got the second prime bell and she was with another woman. We all kind sat up to let them sprint it out. Except for Michael P. With about 500 m to go he took off and hauled them in and beat them to the line. We all gave him a good ribbing from afar. There were no other attacks after that but there was some confusion. We were dorking around so much that the cat 4 field caught us. Twice! After the first time Matt lifted the pace and we rolled right back past them but then with one lap to go - AFTER they had finished their race (they did not know they were done) - they passed us again as we were slowing down getting all 'tactical' and shit with one to go. Yes, it caused some confusion. Especially to this one guy in a STP jacket. [I know, I know... STP jacket in a race?] He kind of latched on to the cat 4 field and they towed him a few hundred meters away from us before they found a clue and slowed down. By then he was way off the front. As we rounded the turn at the end of the drag strip Matt H got a rear flat. Not cool. But it opened a door for me. I looked back, noticed there were no fast guys near me and accelerated as hard as I could. Dave H was also behind me so that probably helped a bit. As I went faster this guy off the front died hard and I caught him about 100 feet from the line. Nice. Matt was pretty steamed about his flat but what are you going to do? I know it bites driving here, being rained on and then having your race cut short but two years ago it happened to me at the first THREE races. Not once, not twice, but three times in a row I flatted out. To his credit he did seem to get over it after a bit. :) My hands were absolutely freezing when I finished. I think I lost feeling with about four laps to go and after I could not unzip my jersey and had to ask for help as I had no dexterity left. The field was about 25, not bad considering the conditions. But boy, there were a LOT of new masters racers there... Kinda sketchy.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

core | road race | spinning

Tuesday, March 25, 2008 4:04:20 AM (Pacific Standard Time, UTC-08:00)

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Thursday, March 20, 2008

Martin Criminale's race resume

posted by: Martin

Here it is, all of Martin's top-10 results with special exemption given to lesser placings in really big or prestigious events.

2008

Pacific Raceways CR series - overall
Masters
1st

Washington Cup series - overall
Masters
4th

Lake WA Velo CR - 23 August
Masters
2nd

Pacific Raceways CR - 19 August
Masters
2nd

Pacific Raceways CR - 12 August
Masters
3rd

Pacific Raceways CR - 5 August
Masters
1st

Pacific Raceways CR - 8 July
Masters
3rd

Pacific Raceways CR - 24 June
Masters
1st

Pacific Raceways CR - 17 June
Masters
1st

Pacific Raceways CR - 10 June
Masters
1st

Pacific Raceways CR - 3 June
Masters
1st

Pacific Raceways CR - 27 May
Masters
2nd

Pacific Raceways CR - 20 May
Masters
2nd

Pacific Raceways CR - 13 May
Masters
2nd

Ravensdale-Cumberland RR - 10 May
Masters A-B
7th

Pacific Raceways CR - 29 April
Masters
3rd

Vance Creek RR - 27 April
Masters
3rd

Pacific Raceways CR - 15 April
Masters
5th

Volunteer Park CT - 12 April
Masters A-B
7th

Pacific Raceways CR - 8 April
Masters
2nd

Pacific Raceways CR - 1 April
Masters
1st

Tour de Dung RR - 29 March
Masters A
1st

Pacific Raceways CR - 25 March
Masters
1st

Mason Lake RR #3 - 15 March
Masters A
3rd

Tour de Dung RR #1 - 9 March
Masters A
6th

Mason Lake RR #1 - 1 March
Masters A
3rd

Frostbite TT - 24 February
Retro
1st

Frostbite TT - 24 February
Masters A
2nd

race resume

Thursday, March 20, 2008 9:15:41 AM (Pacific Standard Time, UTC-08:00)

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Tuesday, March 18, 2008

Tuesday 18 March 2008 - run | core | hike

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	run - 2 miles hike - 4 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid to upper 70s, breezy, mostly cloudy, muggy
Workout Type:	run \| core \| hike

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:	2x20 push-ups, 180 sec plank, 120 sec plank, 30 sit-ups, 50 sit-ups, 60 sec side plank to each side
Results:
Comments:	This morning Shelley and I went for a quick run along the bluff just above the beach and then when I came back I did my core stuff. A little later Shelley, Cameron and I did the Sleeping Giant hike. I tried to find something that Cam would not complain too much about and that was fun and close and this fit the bill almost perfectly. The trail head is about two miles from our place and it's not very steep and it's pretty short and there were huge spiders suspended in the trees for Cam to look at and there was s tiny bit of climbing up rocks at the top.
Equipment:

core | hike | run

Tuesday, March 18, 2008 3:29:43 PM (Pacific Standard Time, UTC-08:00)

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Monday, March 17, 2008

Monday 17 March 2008 - walk | core | run

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	walk - 7 am core - 8 am run - 1 pm
Distance:	walk - 2 miles run - 2 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:

Breakfast:	orange juice, bread, cheese, 3 eggs, more bread, mustard, tomatoes
Lunch:	nothing...?
Dinner:	5 beers (but they were light beers...), pasta, veggies, chocolate
Workout Food:

Course:	push-ups - 2x20 plank - 180 sec, 120 sec side plank - 60 sec to each side sit-ups - 2x50 leg extensions - 70
Results:
Comments:	I went for a brisk (2 mile?) walk down the beach this morning and when I got back did some push-ups and some core. Then at 1 pm Shelley and I went for what was probably a 2 mile run along the beach in the other direction. Shit, it was hot and muggy... not the best running conditions. It felt good to do something.
Equipment:

core | run | walk

Monday, March 17, 2008 6:18:51 PM (Pacific Standard Time, UTC-08:00)

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Saturday, March 15, 2008

Saturday 15 March 2008 - Mason Lake RR #3

posted by: Martin

Hrs. Sleeping:	6? Not enough...
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	1:10 pm
Distance:	60 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid to upper 40s, dry, breezy
Workout Type:	race

Breakfast:
Lunch:
Dinner:
Workout Food:	2 big bottles, each with 4 scoops of Endurox R4

Course:	Mason Lake RR
Results:	Masters - 3rd official results
Comments:	Okay, today was much better than two weeks ago; much. I think it just took my body one race to get into the swing of things and remember how to go fast. This time the start was leisurely. There were three Excel riders in the race (Matt H, Bob W and Paul W) and I had Corrie M for support. As we rolled down the back straight into the wind a couple of accelerations went up the road and of course I had to go with all of them. Once or twice I got away with one Excel rider but the pack chased like it was life or death. :( What is the deal with these people...? It's almost like being in a cat 4 race again. Everyone kills themselves to get on a wheel but no one will contribute to any effort. Finally I got away with Bob. Then Paul and a few others got across and then Matt made it as well. All told there were about nine of us in the break; not bad. But then it happened again. I would pull, bob would pull, Paul would pull and no one else would do anything. At one point Matt even tried to tail the majority of the group off the back but they chased back on... On one of the risers the guy in front of me pulled off right at the base and so I figured I'd make them work just a tad and pushed the pace up and over the roller. At the top I looked back and the only person on my wheel was Bob. Here we go. We rolled along for a bit and then just as we made the sharp right hand turn onto the 'home' stretch I saw Matt trying to bridge. At the same time Bob said something like, "This just doesn't feel right..." and I had to open my big mouth and tell him that he would feel a whole lot better in a few minutes when Matt got here. I should have just shut the hell up. Instead Bob started to soft pedal. I put in a couple of good pulls just to make sure Matt did not have an easy time getting across but then he was there. After sitting on for a couple of rotations it was the three of us for the remaining 4.5 laps. We worked really well together and I felt super today so no worries. But with about 2.5 laps to go Matt puts in an attack! I'm like, "WTF...?" It seemed really early. Luckily I was able to respond really easily so that made me feel good. Even when Bob countered and when Matt went again I had no problem. Finally I turned to Bob and asked him why they were not waiting until the last lap. He spoke with Matt and I guess both of them had seen two laps to go when it was really three. I had not been watching the lap board and instead was just counting our laps so did not get surprised. After we rolled past the finish line and Matt and Bob both saw two to go for the second time, Matt called the lead car back and the driver confirmed it. "Well, that changes things..." said Matt. yeah, I guess it does. :) Cooperation resumed. With one lap to go I got worried. My legs were not as good as they were 15 miles ago and not wanted to do the solo ride for third place again I turned to Bob and Matt and told them I was happy with 3rd place and would work if we kept it together. So we did. And my legs did die so good thing. I probably hid it well but those last few km were tough. When Bob 'sprinted' for the finish to lead Matt out I had to just sit up and roll across - I was done. It appears I have about 45-50 fast miles in my legs and then I shut down. :( At least I appear to be making al the moves and getting in all the breaks; that's a start. I tried something new today... I was worried that being i nthe break and riding hard wold prevent me from eating solid food (plus I'm bad about doing that anyway during a race) so I just two bottles of food instead. And it worked out really well. I love liquid food!
Equipment:	Ti Cycles Hyak, 39/53. 12-25, Zipp 404 wheels