# Saturday, July 04, 2009
posted by: Martin Criminale
Hours Sleeping: 4
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:40 AM
Distance: 17 miles
Time (total): race - 35 min
Time (moving):  
Time (stopped):  
Speed (moving): max speed - 35 mph
Speed (overall):  
Total Ascent:  
Weather: upper 60s, sunny, dry
Workout Type: race

Breakfast: 5:00 AM - cereal
6:00 AM - lots of water
Lunch: 10:30 AM - tortilla chips, lentil pate, beer (YES…! At 10:30!), water
Dinner: 6:30 to about 9:00 PM - A shit ton of food on Aaron's roof deck BBQ… 4 beers, 2 veggie dogs w/buns, black eyed bean salad, 2 helpings of mixed green salad, 2 ears of corn, salmon, chocolate covered pretzels and a variety of potato chips. Jesus.
Workout Food: nuun

Course: Joe Matava CT in Burien, WA
Results: Masters A-B
Comments: Oof… not much sleep last night, it was hot. Plus my race was at 8:40 IN THE MORNING so to ensure my breakfast was digested I had to get up at 5.

But hey, the weather was cooler so that was very nice. As was the course! The pavement was new, there was no sand or debris on the ground and there were very few or those protruding lane markers and manhole covers. I was arcing the turns, it felt like I was on skis. Love it.

I got on the trainer at 8 for 20 minutes and could only muster the 53x19 and 17. Then I said screw this and rode two laps of the course before lining up five minutes before our start. It was one of those mornings where I did not see hardly anyone and then suddenly 40 guys show up. Nice.

For IJM.org it was me, Alastair L, Corrie M and RC R. The gun goes off and Kyle (First Rate Mortgage) is off the front like a shot, probably just to get around turn one safely. Prior to the race, since this was my first time on this course, I was talking to RC and he told me that turn one on the first lap was the only thing I needed to worry about. I was poised to go with Kyle but this guy is famous for his lack of staying power so I just hung in the first row and decided to preview the course at speed before trying anything.

Garage was here in force and on a mission. They raced very well always on the offensive and chasing moves that did not contain their riders.

About three laps in I found myself off the front with no less than three Garage riders and so it went. Once I went away with Mike B, once with Alex R, once with Tom W and sometimes I was too winded to do anything and had to watch.

I saw Corrie get in one move that looked promising but like everything else today it fizzled rather quickly.

Benaroya Research had a couple of strong riders here including Chris T but he never showed himself all day. And there were some Second Ascent riders that just pulled for the sake of getting a workout it seemed… what else can you call it when they have riders off the front and continue to lead the pack hard or chase like mad and then don't counter?

Towards the end of the race I had just put in an effort and was sorta gassed but with four to go I told myself I needed to maintain concentration and moved up again.

ASIDE - this course was really safe. I'm amazed that there were crashes in just about every field. It was also very easy to move up as both straights were nice and long.

With three to go some rider was off the front and Second Ascent was chasing them down. On the back stretch I moved up to second wheel as an opening appeared in that part of the bunch and when the rider off the front was caught the Second Ascent rider just kept plowing ahead at this pseudo time trial pace.

As we rounded turn three I saw the Lenovo rider behind me hesitate and one last look before turn four confirmed that there was about 20 feet of open space behind me. It was an opportunity served up on a silver platter so I had to take it.

Coming out of turn four I shifted up and easily left the Second Ascent rider behind. Gabe T and Dean J were watching from the finish line and had been cheering me on throughout the race and once again I heard them yelling my name. Support during races is awesome!

I had a huge gap crossing the line. Turn one and two were never so fine as on this lap. I took the whole road and practically did not have to stop pedaling and could have coasted to the top of the hill most likely. :)

But coasting won't win you any races and Garage had reacted swiftly to my move. Mike B caught me exactly one lap after I took off and the bunch swarmed me between turn three and four. Damn. This move was so perfect, if only I had the strength to finish it off. :(

ANOTHER ASIDE - Garage, unlike Second Ascent had a goal. After catching me with one lap to go they managed to lead out the winner. Good job. That's what you can do with eight riders and a plan and the willingness to carry it out.

As it was I had to settle for cruising across the line at the back. I felt like someone who knows what to do but is trapped in the body of someone less capable than they need in order to carry out the job. Because of family constraints I almost did not ride my bike at all in June but this last week has been fantastic. Race on Tuesday (PR), race on Wednesday (track), ride on Thursday, race again on Friday (track) and then the race today. It probably took a little of the edge off but it sure is fun!

I rode through/around one wreck in our race. It was fairly early on and was unfortunately all too typical. The pack was lining up for turn one and some guy decided to jam up the inside. Of course his bike handling skills were not up to the task and instead of leaning over far enough to hold his line (which would have been easy considering the unlimited traction) he faded right and bobbled his bike. This pushed people into the curb on the outside of the corner and some guy touched wheels in the process and went down kind of hard. I was told there were other crashes but never saw or heard them. Good for Corrie, Alastair and RC to stay away from that mess.

This is a fun course, I'll be back for sure.
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap
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Saturday, July 04, 2009 3:51:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, July 03, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: ride - 12:00 PM
track - 7:00 PM
Distance: ride - 9 miles
Time (total):  
Time (moving): ride - 1:30
Time (stopped): ride - 29 min
Speed (moving): ride - 6.1 mph
Speed (overall): ride - 4.7 mph
Total Ascent: ride - 1072 feet
Weather: low 80s, sunny, dry, light wind
Workout Type: ride | track race

Breakfast: 8:00 AM - cereal
Lunch: 2:30 PM - bread, lentil pate, water, lemonade, tortilla chips, green salad
6:00 PM - Shot Bloks
Dinner: 10:00 PM - 2 beers, 4 pieces pizza
Workout Food: ride - water, Shot Bloks
track - nuun

Course: ride - Grand Ridge
Results: 15 lap scratch race - DNF
2 lap heat - 4th
35 lap scratch race - DNF
Comments: Grand Ridge above I-90 had been recommended to Shelley and I by two people so we figured we'd give it a go. And boy did we get lost at first. Not so much lost as not knowing where you were but we did not find the trail that went from the west side of Tiger Mt along the south side of I-90 and up to the Highpoint Road exit.

After hiking the bike back and forth down three different trails we just crossed the freeway on the sidewalk and rode up the bike path on the north side of I-90. Done.

Oh man did it feel like ages since we rode the mountain bike tandem… :( I was unclipping for everything and bailing on every other switchback. We finally made it up to the top and had been underway for 1:30 (including all of the stumbling around earlier) so decided to head back to the car. The return trip took us about 30 minutes! It sure pays to 1) be going downhill and 2) know where you are going.

This was a fun trail and we'll be back for sure.

It was my first Friday night at the track and I was a tad intimidated. That's not a good way to show up.

In the first race there were a couple of guys just off the front and Grant B asked if he could get out of the bunch so I gave him some room. He was off like a shot but then Pekka J tried to go after him when there was less room and shoved his rear axle nut into my front wheel.

A spoke snapped, my bars wobbled, I thankfully stayed upright but had to exit the track after just five laps. Kurt A was nice enough to let me use his spare front for the remainder of the evening.

In my 2 lap heat I did not advance to the final (only the top two riders moved on) but I was in a close sprint for third so at least was not last out of the six.

In the last race they threw in some primes to keep the pace hot and it worked. I was doing okay following wheels but then a situation presented itself and I went off the front. I was joined by two and after my initial 300 m effort was already wiped out…! After just one more lap we were joined by two more but after my second pull I went high and tried to drift back as the pack was hauling ass and right behind us.

I let one group go by and then stupidly let another go by and knew I had made a mistake right away… The second group was the last group and I could not grab the last wheel so was off the back.

I sat there for a bit thinking I would just quit but then the field slowed and I tried for another lap to catch back on. No dice. Another attack or prime or something and the pace picked up and I was distanced once more so with about 10 laps to go I exited the track. Rats.

At least I did something… I'm guessing I could have sucked wheel and finished but I hate doing that. I guess I just need to get stronger. On the up side my slightly larger gear felt okay.
Equipment: Ellsworth Witness
Raleigh Rush Hour Pro, Zipp disk, 49x14
Clothing: ride - baggy MTB shorts, sleeveless jersey, cap
track - shorts, sleeveless undershirt, short sleeve jersey, cap

Here are some pictures.

Friday, July 03, 2009 12:19:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, July 02, 2009
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:30 AM
Distance: 52 miles (according to my cyclometer)
Time (total):  
Time (moving): 2:53
Time (stopped):  
Speed (moving): 18 mph
max speed - 36 mph
Speed (overall):  
Total Ascent:  
Weather: 70s, sunny, cloudless, dry, light wind
Workout Type: ride

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water, Shot Bloks

Course: around Lake WA clockwise with a detour to see Shelley in Bellevue
Results:  
Comments: Just doin' my thang! iPod loaded, sun glasses on and no agenda other than to enjoy the day.

I started out pedaling a good cadence but it gradually got slower and slower as the ride progressed. I did not want to kill myself and coming home along Rainer I noticed that I was doing 20-22 mph into the headwind and it was hard… So I backed way off and twiddled up Lake WA Blvd at around 18 mph. Nice.

My back was a bit sore today so I stood on all the climbs to keep my spine straight. It really helped.
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap
Thursday, July 02, 2009 11:04:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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