c r i m i n a l e . c o m | training - Wednesday, March 24, 2010

Tuesday, March 23, 2010

Tuesday 23 March 2010 – core | Pacific Raceways CR

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym – 5:30 AM race – 6:45 PM
Distance:
Time (total):
Time (moving):	gym – 25 min race – 45 min
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	upper 50s, mostly sunny, dry, some wind
Workout Type:

Breakfast:	6:45 AM - smoothie
Lunch:
Dinner:
Workout Food:	gym – water race – water

Course:

ball leg lifts	3x20
ball hip raisers	3x20
ball leg extensions	3x20
roman chair knee lifts	3x40

race – flats, 2 primes

Results:

Masters
1st prime – 5th
2nd prime – pack
finish – top 10

Comments:

Today was my first time doing 20 repetitions on the ball! The first set felt so good I just decided to keep going. The second set did NOT feel so good but the bar had been set. :) That said, the whole gym workout felt like a duty today so I bagged any extra core or cardio. :(

That all changed when I got to Pacific Raceways for the annual BuDu Racing Circuit Racing series. The seasons starts now. :)

In attendance were Dave H and Brian S. At registration I got lucky number 13 because no one else wanted it. Seriously, I got to the window and Rory's daughter asked me if I wanted this number that everyone else had refused. LOL. So of course I took it.

They fired the gun and three guys in some green kit went missing pronto. I sort of surged and when I saw a gap opening up behind me give it a bit more gas and latched on with a handful of other riders. It was a sweet move but they totally botched it. They pulled too long each and they never let anyone else help. WTF? So it was doomed from the start and we were caught after half a lap.

I tried to get into position for the first sprint and sorta did but got like 5th or something. I was torn between sprinting 100 percent and countering the sprint… The end result was me off the front alone looking for help and not getting any. So that was doomed too.

Seeing as no break was going to stick I sought out Kerry F and one or two other riders and flat out told them I was going to counter the 2nd prime. And that they should go with. So who should get away after the sprint? Kerry, Dave and me. Nice. What was not so nice is that Kerry pulled off right away after I got us going and Dave and I were not strong enough to power this for the last 15 minutes of the race. So that was doomed too. Drat.

What to do? If you can't break away you need to win the sprint. I found Dave and told him to look for me at the finish. Then I found Brian and told him to take the front from the end of the drag strip and GO. As we entered the drag strip on the last lap there was Dave but no Brian. Oh well, time for plan B which is Martin leads Dave out alone.

There was a surge on the drag strip and I had to move up to the front behind two riders on the same team that were going hard. I thought this is perfect! And just like that they both slowed down?! So there I was bang on the front with at least 1 km to go. Dave was right behind me and yelled at me not to go too fast so I just kept up the tempo and focused on my peripheral vision.

No one came around me! As we exited the drag strip and rounded the big left hand corner I sped up a bit and then as we exited the corner I gave it full gas and made a beeline for the drag strip. I went close to the wall on our right so that Dave would only have to worry about riders passing him on the left, stuck it into the 12 and floored it.

I felt great! Dave didn't even try to sprint past me until about 100 m to go and when he did he didn't pass me very fast. And when he did he had two bike lengths on the next guy. Nice.

ASIDE – Beth G was killing it out there. She would throw down attack after attack and probably spent a third of the race off the front in some move or another. Good for her. You hear that everyone else? What are you here for if not to race?

ANOTHER ASIDE – i love, and I mean LOVE leading people out when they can deliver the goods. It's so damn satisfying. And hearing Dave say that he could hardly come around me made it even more satisfying. :)

So congratulations Dave for opening up the season where you left off – winning. And thanks to Brian for showing up. 1st place is nice. That was one long-ass leadout but it worked.

Equipment:

Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels

Clothing:

knit shoe covers, bib shorts, knee warmers, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap

Technorati Tags: Pacific Raceways,BuDu Racing

core | road race

Tuesday, March 23, 2010 10:01:55 PM (Pacific Daylight Time, UTC-07:00)

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Monday, March 22, 2010

Monday 22 March 2010 – core | cardio | commute

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym – 5:15 AM
Distance:	11 miles
Time (total):	core – 30 min
Time (moving):	cardio – 30 min
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	low 50s, partly cloudy, dry
Workout Type:	active recovery

Breakfast:	6:30 AM - cereal
Lunch:	10:30 AM – peanut butter and jam sandwich 11:00 AM – 2 packages of Stonewall's Jerquee, water
Dinner:	7:30 PM - pasta, veggies, salmon patty, squash, mixed green salad, 2 beers
Workout Food:	water

Course:

ball leg lifts	3x15 each side
side ball leg lifts	3x20 each side
roman chair knee lifts	3x40
donkey kick	3x20 – 80 lb
hip abductor	3x20 – 100 lb

cardio – Precor elliptical/stair machine, fat burn routine, 10 resistance

Results:

Comments:

I tried this new, exceptionally complicated Precor elliptical/stair machine today and I'm not sure I liked it. On the plus side you take really long strides and for taller guys like me that's nice. On the minus side you are bouncing all over the place. I seriously felt like I was on one of those inflatable bounce houses you see at the fair or the birthday party of rich kids.

I took it really easy on the way home. Too often I jam up hills and on this single speed that is not exactly a rest day. This pace was very pleasant to tell you the truth. At one point heading south on Dexter this other commuter went scorching past me – obviously racing – and I just let him go. It was fun.

Equipment:

Raleigh town bike, 36x16

Clothing:

cardio | commute | core

Monday, March 22, 2010 1:41:00 PM (Pacific Daylight Time, UTC-07:00)

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Sunday, March 21, 2010

Sunday 21 March 2010 – tandem ride

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	11:00 AM
Distance:	33 miles
Time (total):	2 hours
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	low 50s, overcast, kinda windy
Workout Type:	social ride

Breakfast:	7:00 AM – yogurt, fruit, granola
Lunch:	1:30 PM – rice pilaf, chocolate, water, beer
Dinner:
Workout Food:	large bottle w/2 scoops Sustained Energy, 1 scoop HEED

Course:	around the south end of Lake WA clockwise
Results:
Comments:	Just trying to log some tandem miles with Shelley! And today we got a nice break in the weather for sure. It kept getting warmer and dryer and by the and I was all hot and unzipped. Justin A came along after running the Chuckanut 50k yesterday and so we chatted about running, cycling, racing and a couple of other things that allowed us to include Shelley in the conversation… :\| Anyway, good times. Turns out I have a developed a saddle sore (I could feel it yesterday but ignored it and probably made it worse), hence the dueling shorts. It helped but I am sure sensitive! Drat… it's been a long while since I have had to deal with this. And about five miles into the ride I blow my nose and it starts gushing blood! Nice. Luckily the company was great and I love riding with Shelley and the weather really cooperated – that made up for it.
Equipment:	Co-Motion Robusta, 30/42/53, 12-27
Clothing:	Sugoi shoe covers, knee warmers, 2 pair bib shorts, Craft long sleeve undershirt, short sleeve jersey, warm warmers, Polypropylene gloves, cap