Martin's training diary - Sunday, April 27, 2008

Sunday, April 27, 2008

Sunday 27 April 2008 - Vance Creek RR

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	181
Body Fat:	9
Time of Day:	1:30 pm
Distance:	80 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid to upper 50s, drizzly at times, some wind at times but not too bad
Workout Type:	race

Breakfast:	6:30 am - smoothie 10:00 am - Boca burger with spinach and salsa, 2 tortillas
Lunch:	I sipped on a bottle of Perpetuem during the drive to the race and had some water before the start
Dinner:	6:00 pm - tuna sandwich, leftover drink from the race 8:00 pm - soup
Workout Food:	2 big bottles each with 2 scoops Endurox R4 and 2 scoops Perpetuem and 2 Endurolytes capsules in each bottle I had another small bottle in my jersey with 2 scoops HEED but never really needed it.

Course:	Vance Creek RR
Results:	Masters A-B - 3rd official results
Comments:	This year the race started and finished at the top of the hill which is actually really convenient as you are closer to the car when you are done. They also added a significant amount of distance so instead of the usual 60 or so miles that masters race we were doing six full laps for a total of 80 miles. A real man's race in other words and it had me scared! Seriously - the last time I have ridden 80 miles is I can't remember when. I figured I would cramp up and drop out with two laps to go or something similar. I really surprised myself. The start was just like any other master's race regardless of the distance; attack and attack until something sticks. So the entire first lap was go, go, go with Steve H from Vancouver, WA starting things off as soon as we rolled out. Matt H from Excel tried to jump away a few times as did Dave H, Paul W from Excel and I tried once or twice as well but mostly I was following attacks today and not initiating them. I knew I had to be in the move but I was not so interested in making it happen this early to be honest. Somewhere before the first hill Paul W got away with Dave H and a couple of other guys I believe. They didn't exactly ride away from the pack and were only dangling out there. Just before the kick on the first time up the hill Matt H punched it from the front and Alan W and I responded. I could not quite hold the wheels and as I looked around I was surprised to see another ByrneInvent rider next to me! Three of us here and one in the break? I thought no way... As we rounded the corner after the finish I yelled at this guy next to me to ride and to catch Matt and Alan since he was 20 feet in front of me and appeared to be stronger. He seemed to give it everything but after a few seconds my legs came around and I was able to bridge to him and then to Matt and Alan. We floundered a bit trying to chase down the leaders and were not smooth at all in our exchanges but we finally caught them at the start of the descent. And by this time that other teammate was gone. :( So the break was eight riders and we were only 1.5 laps into the race. Nice. From here we worked really well together. Occasionally someone would miss a turn but it was usually for a legitimate reason like they were messing with clothing or trying to eat, etc. The pace was pretty consistent and no one tried to jump away on the hills until two laps to go. This time I think it was Alan that set a stiff pace and at the top we were six. Around this time the temperature seemed to warm up a tad - that was really nice as we were all sorta damp. Steve H is known for a strong finish when he's fit so now we basically took turns jumping off the front and making him chase. Mostly it was Matt and Alan and Dave as I was still nervous about the distance even though I was feeling relatively good. Finally Matt jumped and I was boxed in behind Paul, Steve and Alan. Luckily Dave had enough to go again and bridge and that was it. Steve could not chase again and we sat on and they were gone with about 1.5 laps to go. As we crossed the finish line and got the bell they told us the gap was 1:20 so now we were racing for 3rd. Alan did try a couple of more accelerations as did Paul and I only chased Paul and sat on Steve as best I could. Then Steve put in an unexpected move just as we passed the old finish and I went with him. As we turned right onto the main road we had about 100 m. As I pulled through Steve looked kind of whipped! I was not feeling spunky by any means but the next time we exchange the lead it was the same thing - I had a glimmer of hope. And then Steve flatted! All of a sudden I hear a loud epithet as I take over the lead. I sit up and ask Steve what is up but right away I can see what it is - his rear tire has a slow leak and is half deflated already. So off I went. I must have looked back a dozen times during those last two km or so... I was sure I was going to seize up or something. I just tried to keep it at around 90 percent and by the time I got to the kicker I had plenty of time so was able to slow and roll across the line easy. Steve managed to grab a spare wheel from the follow car and make it in for 4th - way to go! Amazingly I did not drink all of my bottles. I did start on my HEED but I had half of my second food bottle left at the finish. I think consciously hydrating and taking the Endurolytes helped.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

road race

Sunday, April 27, 2008 2:14:29 AM (Pacific Standard Time, UTC-08:00)

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Saturday, April 26, 2008

Saturday 26 April 2008 - Tom Wales Memorial 5k | ride

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	walk - 9:00 am ride - 11:30 am
Distance:	walk - 5 km ride - 18 miles
Time (total):	walk - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 60s by the afternoon, sunny, calm
Workout Type:	walk \| ride

Breakfast:	7:00 am - cereal post-walk - SOYJOY bar (they were giving them away at the run), bread, water
Lunch:	3 beers, green salad, bread, butter, nachos
Dinner:	chocolate, salad, bread, cheese
Workout Food:	water

Course:	clockwise around Mercer Island
Results:
Comments:	In the morning Shelley and did the Tom Wales Memorial 5 k and then in the afternoon we went on a tandem ride with Chance and Amy. The walk was super cool, you need to wind all around and through Volunteer Park to get in three miles and the route takes you places most people - even park regulars I bet - just don't go. And incredibly who shows up at the start but Mickey Gendler! Mickey is a sponsor of my cycling team who had a terrible accident earlier and is still mostly paralyzed from the neck down. His spirit is amazing and it was so good to see him out there. Then we met Chance and Amy and put their pedals on our old tandem, aired the tires and after a few practice laps up and down the alley did a loop around Mercer Island on tandems. I was really hoping they would have fun and at first I was not so sure but by the end it seemed to go a LOT better. It would be so cool to have some regular tandem friends...
Equipment:	Co-Motion Robusta

Here are all the pictures from the Tom Wales run including video of Mickey Gendler starting the event.

tandem ride | walk

Saturday, April 26, 2008 1:02:41 PM (Pacific Standard Time, UTC-08:00)

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Friday, April 25, 2008

Friday 25 April 2008 - weights | core | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	still around 40 degrees in the morning but mid 50s for the ride home
Workout Type:	weights \| core \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:

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 to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters, 80 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

The gym was, well, the gym but riding to and from work was a blast. I had good music on, the weather got better, the sun was out... Nice.

Equipment:

Raleigh town bike

commute | core | weights

Friday, April 25, 2008 1:22:01 PM (Pacific Standard Time, UTC-08:00)

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Thursday, April 24, 2008

Thursday 24 April 2008 - core | spinning | commute

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 am
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	In spin class we did 6 4-minute intervals where we gradually increase the resistance during the first four minutes and then back it off and speed up for the last minute.
Results:
Comments:	Spinning was kind of hard and the commute was harder. I went so slow today...
Equipment:	Raleigh town bike

commute | core | spinning

Thursday, April 24, 2008 1:33:04 PM (Pacific Standard Time, UTC-08:00)

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Wednesday, April 23, 2008

Wednesday 23 April 2008 - weights

posted by: Martin

Hrs. Sleeping:
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

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
incline leg press	20x180 lb, 20x270 lb, 20x360 lb, 22x360 lb
hack squat (standing)	15x110 lb, 15x130 lb, 12x130 lb
lunges (Smith)	15x110 lb, 15x130 lb, 15x 130 lb
leg extensions	3x15 - 195 lb with drop set each time
leg curls	3x15 - 165 lb with drop set each time

Results:

Comments:

I felt good at the gym today and we hit the legs pretty hard... I felt especially good doing lunges.

Equipment:

weights

Wednesday, April 23, 2008 1:35:46 PM (Pacific Standard Time, UTC-08:00)

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Tuesday, April 22, 2008

Tuesday 22 April 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 am
Distance:
Time (total):
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 to each side, 40 side leg lifts to each side, 50 steam engines, 70 leg extensions, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:
Comments:	Spinning felt good today, it's not often that it does.
Equipment:

core | spinning

Tuesday, April 22, 2008 1:45:20 PM (Pacific Standard Time, UTC-08:00)

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Monday, April 21, 2008

Monday 21 April 2008 - weights | core

posted by: Martin

Hrs. Sleeping:
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:
Lunch:
Dinner:
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 to each side, 40 side leg lifts to each side, 50 steam engines, 70 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Equipment:

core | weights

Monday, April 21, 2008 2:06:37 PM (Pacific Standard Time, UTC-08:00)

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Sunday, April 20, 2008

Sunday 20 April 2008 - ride

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	7:30 am
Distance:	74 miles
Time (total):	5:15
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low to mid 40s, snow at times, some sun
Workout Type:	Hank ride \| team ride

Breakfast:
Lunch:
Dinner:
Workout Food:	two large bottles each with 2 scoops Endurox R4 and 2 scoops Perpetuem

Course:	Hank ride - around Mercer Island counter-clockwise team ride - Leschi, Seward Park, Rainier to Renton, Coulon, McDonald's hill, May Valley, Issaquah-Hobart, Issaquah, Squak Mountain, Newport Way, across Mercer Island, home
Results:
Comments:	I could not bear to get out on the rain bike today... once that thing is put away once it's hard to pull it out again. So instead I got soaked on my race bike. :( For a while it looked like it would not be too bad but on the island the roads were really wet and there was SNOW on the ground and it was melting off of the trees. Alastair L was on the team ride and he wanted to go long and do a hill so when he suggested Squak I impulsively went along. It was just him, George G, Jim K and Mike from Dewar's. The way up was brutal as usual and on the way down it started to snow! Luckily it was pellets and we did not get any wetter. I was first to the bottom (only second to the top, George was first!) and when I got there I was alone. After waiting a bit Alastair showed up and said George had gone off the road on the descent and was fixing a flat. Finally everyone rolled up and George had a huge skid mark on his tire and it was really thin. They had booted it but it did not hold. It blew again a few 100 m down the road and he had to call home. Alastair and I each got in quite a few good efforts on this ride today as no one else seemed to want to pull. It felt good and I was plenty tired when I got home. I was laughing at the weather... we got snowed on three times and it would alternate with sun and dry conditions. Totally nuts.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels