# Saturday, March 13, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 2:05 PM
Distance: 60 miles
Time (total):  
Time (moving): 2:30 ish
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: upper 40s, dry, partly sunny, windy
Workout Type:  

Breakfast: 6:15 AM – cereal, banana
Lunch: in the car – pear, banana, Stonewall's Jerquee, water, half a large bottle w/1 scoop protein powder, 2 scoops Perpetuem, 2 scoops Sustained Energy
Dinner:  
Workout Food: 1.5 large bottles each w/2 scoops Perpetuem, 2 scoops Sustained Energy

Course: Tour de Dung RR in Sequim – 12 mile loop
Results: Masters 35+ cat 1/2/3 – 1st
official results
Comments: Pros: we did exactly what we were supposed to, it worked and we won. I mean it was perfect…

Cons: most all the heavy hitters were not in attendance.

Because of the schedule (some categories racing in the AM and some in the PM) we ended up with SEVEN IJM.org riders in the Masters 35+ cat 1/2/3 field. Nice. Today we were represented by Guy T, Phil S, Alex T, Ryan D, Todd G, Dave H and me.

As we were changing and getting ready the sun was out in force and I almost shed one layer… Good thing I did not as it got cooler and we even got spit on a couple of times. Standing around after the race I was freezing!

We started with just under 30 riders and it was neutral until the left turn at the top of the first descent. Shortly after the descent someone someone jumped, Dave responded and four riders got a small gap. I kept looking for opportunities to jump across but did not see any and then on the first hill Todd came absolutely screaming by as he launched. He went past us so fast, he must have dropped back and gotten a head of steam.

Todd got chased down by Second Ascent and Cucina Fresca so after we crested the hill and hit the headwind I gave it a go. No dice. I tried again and once more it was like the pack was attached to the back of my bike with a cord of elastic. Then Todd went again and they just let him ride away…

I was simultaneously excited because I figured that this would assure the break sticks (I was positive Todd would catch them) and my heart also sank because now I could not fathom any way for me to get up there. :) I also could not help turning to Bilko and asking why they let someone stronger than me attack uncontested but chased me like their life depended on it. His response was, "They'll learn."

As we ploughed into the headwind Todd slowly opened up the gap. At some point when I thought it was safe, I tried another attack. I got away clean but after 100 m I Looked back and Second Ascent was chasing like mad and towing the entire bunch so I sat up. After a bit I tried it again and this time it was Cucina Fresca bringing me back. Good grief. Obviously it was time to sit on so that is what I did.

As we got further down the headwind straight Todd eventually came back to us and then Ryan had an opportunity to jump away and did so beautifully. He was alone for about half a lap and always in sight. After finishing one lap we saw Brian C from ByrneInvent going backwards from the break so now I think it was just Dave and two other guys up front.

I'm a bit hazy on this part of the race but somehow Alex got up the road as well and then 1.5 laps in I was finally able to extricate myself from the pack and shortly after Todd came with me. We caught Ryan and Alex and were away with one Second Ascent rider (who had followed my move).

Now it was time to pace ourselves and try to bring back the leaders. At first the other guy was pulling through but shortly he stopped and it disrupted our rhythm more than it should have. Bottom line he was under no obligation to do anything and we should have figured this out sooner and just rotated around him. No big deal, we got it handled and carried on.

It took us two(?) laps to catch Dave and his two breakaway partners and right away I took off. It was a bit before the hill and I slowed way more than I wanted to climbing up it and so the two riders from Dave's original break were able to bring me back by the top. In the process we shelled the Second Ascent rider that had been chasing with us. So now the lead bunch was composed of Dave, Todd, Alex, Ryan, me, one Second Ascent rider and one Cucina Fresca rider. We had about 1.5 laps to go.

There may have been one more probing attack by Ryan or Todd but soon Dave made another move and was away alone. As we rounded the right hand turn before the finish I jumped to join him. I was making up ground but not that fast and once again after the initial acceleration I was kind of dying so it was a huge relief to look back and see that Todd had gotten away as well. I slowed, he caught and we continued to chase Dave. A few miles later we had him. That is he we finally got close enough for him to see it was his team behind him and he slowed too.

What can I say? From here on in it was a dream. 1st, 2nd and 3rd were locked up. We went hard for a while and then with about five miles to go slowed a bit and once we rounded the last corner we totally sat up and enjoyed the last 1 km.

Not sure what came over me but with 2 km to go I asked if I could take the win. We had discussed some theoretical 3-way tie for 1st place scenario and to Todd and Dave's credit they let me have it. We still crossed the line holding hands [I sure hope someone got a picture!] but they let me edge in front. Big thanks for that.

Turns out Ryan got away from the remainder of the break and soloed in for 4th but unfortunately Alex was cramping and so got 6th. Both of these guys rode really well today and it was a pleasure racing with them. Dave is always a fantastic teammate and it was super having Todd on the same team for the first time.

Normally my liquid food is a dream but today it felt too thick… I wanted something that would quench my thirst more than calories. I felt good going at a controlled high pace and was able to push hard at times but the sudden, violent acceleration is still beyond me. So is the power needed to bridge a medium sized gap quickly. Oh well, we're just getting started. Besides, this kind of dream finish kinda demands you don't bitch and moan. :)
Equipment: Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels
Clothing: knit shoe covers, bib shorts knee warmers, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap
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Saturday, March 13, 2010 3:09:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [3]  | 

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# Friday, March 12, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 AM
Distance:  
Time (total): 40 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather:  
Workout Type:  

Breakfast: 6:30 AM - smoothie
Lunch:  
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x15
side ball leg lifts 3x20
roman chair knee lifts 3x40
donkey kick 3x15 – 80 lb
hip abductor 3x20 – 90 lb
Results:  
Comments: Jesus… it was NOT easy to get out of bed today. For that matter, the alarm has been waking me up these last three days which is unusual for me. Then after it goes off, I lie there debating the merits of going to the gym.

Glad I finally drug myself there today.

We play stupid games with ourselves, and the longer we play them the more likely we are to lose.

Anyway… the leg lifts on the ball continue to be hard but I can feel some progress so good for me. The Roman chair knee lifts were tough today, maybe because I did sets of 50 yesterday? Probably not.

Just checking the boxes today.
Equipment:  
Clothing:  
Friday, March 12, 2010 7:38:23 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, March 11, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 AM
Distance:  
Time (total):  
Time (moving): core – 20 min
cardio – 45 min
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather:  
Workout Type: active recovery

Breakfast: 8:15 AM – big tub of yogurt, fruit and muesli
Lunch:  
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x15
clam knee lifts 3x40
side leg lifts 3x40
roman chair knee lifts 2x50
cardio – elliptical trainer, random, 12 resistance
Results:  
Comments: Those darn leg lifts on the ball are hard! Glad to check that box this morning.

Thom was doing core and cardio today so I cut my workout a bit short in order to join him in the cardio loft. It was a nice change since I have not done this in a while (months?) and I'm realizing that just doing nothing is NOT the best way to recover.

My gym got all this new cardio equipment a couple of months ago and now every machine has a headphone jack, a small television screen, cable TV, FM radio and an iPod cord so you can plug in your iPod and listen to the music on it or even watch movies you might have on it. Pretty darn neat.

My heart rate started in the teens, quickly went into the 120s and then slowly climbed up to the 150s and stayed there for the last 20 or so minutes. It was kind of fun to do something new/different and great fun to have someone to talk to while doing it.
Equipment:  
Clothing:  
cardio | core
Thursday, March 11, 2010 8:26:54 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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