c r i m i n a l e . c o m | training - Tuesday, June 29, 2010

Monday, June 28, 2010

Monday 28 June 2010 – pushups | core | commute

Hours Sleeping:
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Time of Day:	gym – 5:30 AM
Distance:
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Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

pushups set 1	goal: 10	actual: 10
pushups set 2	goal: 10	actual: 12
pushups set 3	goal: 7	actual: 7
pushups set 4	goal: 7	actual: 7
pushups set 5	goal: max	actual: 12

side leg lifts	3x40 each leg
ball hip raisers	3x20
ball leg extensions	3x20
roman chair knee lifts	3x40
donkey kick	3x20 each leg – 90 lb
hip abductor	3x25 – 100 lb

Results:

Comments:

Pushups felt fine as did core. Soon I'm hoping to get all the way back to my original core routine.

Legs felt okay riding to and from work, just the usual negative after-affects from standing at my new standing desk most of the day.

Ironic that standing is so good for my back but so bad for my legs. And that I am trying to strengthen my back for an activity (cycling) that requires leg strength! Oh well…

Equipment:

Raleigh town bike, 36x16

Clothing:

commute | core | pushups

Monday, June 28, 2010 6:30:00 PM (Pacific Daylight Time, UTC-07:00)

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Sunday, June 27, 2010

Sunday 27 June 2010 – Boston Harbor CR

posted by: Martin Criminale

Hours Sleeping:
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Time of Day:	11:00 AM
Distance:	36 miles
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Total Ascent:
Weather:	upper 60s (70?), mostly sunny, dry, calm
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	2 small bottles each w/1 scoop HEED and 1 scoop Sustained Energy

Course:
Results:	Master A – 4th overall – 5th official results
Comments:	I finally felt much better yesterday at the race and was hoping it would be the perfect 'opener' for today. I think it was. I still don't seem to have my early season strength (because I am not training) but the heaviness and deadness from Portugal is now gone. Nice. This course is pretty flat. The three hills are just gentle risers and are only hard when you are hammering. Which we were most of the time. They ran the As and Bs together and we still only had a filed of roughly 30 riders. In attendance for IJM.org today were Todd G, RC R, Dave H and myself. Dave and RC were racing as Bs. There were a flurry of attacks right from the gun and soon Todd and one other guy were up the road. We were doing a super job of sitting on anything that moved until Mike B (Excel) got away alone just at the summit of the riser before the finish on lap two. I was the closest to him so at the top I launched and got away clean and joined Mike almost immediately. Mike seemed kind of gassed (I talked to him after the race and turns out he was having a bad allergy attack) so seeing as we were away clean I pulled hard and a lot. At the top of the second hill we joined Todd and his breakaway companion but the field was nipping at our heels by then. Over the next 1 km we got caught, there was another attack, I joined it (easy as I was feeling good and already at the front of the field) and this time it was five of us and each person was from a different team. Nice. The only team not represented was Cucina. We worked hard to establish a gap and then kept taking really even pulls. The only guy that was shirking a tad was Brad H from Olympia Orthopedic. With about three laps to go I had a bad stretch and missed my turn. Brad was next in line and refused to fill the gap. I told him I just needed a break but he was having none of it and tailed me off and then jumped back on. I had to claw my way back… :( Luckily I came around and was able to do my part shortly thereafter. With 1.5 laps to go I was feeling like I might cramp so at the finish I put myself in front going up the last rise and set an easy tempo. Everyone must have been confident in their sprint because no one passed me. My sprint sucks but I was not up for going solo and this way I figured I would at least finish with everyone. As we slowed approaching 300 m I got in second place but when the sprint started at around 150 m to go I was quickly passed by everyone and finished about 10' off the back. Oh well, I was happy just to be there today honestly. I heard Dave did a super job of blocking/passive riding – love that.
Equipment:	Ti Cycles Hyak, 42/53, Neuvation wheels
Clothing:	Bib shorts, sleeveless undershirt, short sleeve jersey, cap

Technorati Tags: Boston Harbor Circuit Race

road race

Sunday, June 27, 2010 2:02:00 PM (Pacific Daylight Time, UTC-07:00)

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Saturday, June 26, 2010

Saturday 26 June 2010 – Capitol CT

posted by: Martin Criminale

Hours Sleeping:
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Time of Day:	3:15 PM
Distance:
Time (total):
Time (moving):	race – 45 min
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Total Ascent:
Weather:	70, sunny, dry, calm
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	small bottle w/1 scoop HEED

Course:
Results:	Master A – 11th official results
Comments:	I love this course! You are going up, down, turning left, right and there is one section of bad road to contend with as well. WAY more fun than a square, flat criterium… It started off fast up the start/finish straight! A couple of riders went away about 15 minutes in; I tried to follow but was chased down and shortly after Todd G joined them with a really powerful move up the hill. Wish I had the strength to do that… For the last 20 or 30 minutes Greg K and I jumped on anything that moved. Once Greg tried to go away but it did not last. We were both well positioned with two laps to go and on the last lap. We came down the hill with Greg in 2nd and me in 5th but then some guy decided to cut the corner at the bottom of the descent on the inside! :( Stewart B who was in the front almost fell – his bike drifted and he barely saved it. Everyone behind him slowed down and I got caught up in the mess. It's always a toss up whether or not to try that move yourself/go with it or be safe and hope everyone else will do likewise. These young(er) masters racers these days… In the middle of the race I felt a little gassed but I had a good beginning and finished stronger again. I was using the smallest gear possible on the climb whenever I was not passing riders and it really helped. Once while going around the first corner I had to grab the brakes and felt my back wheel move sideways – yikes. Glad I managed that. Greg is great to race with. He's smart and rides intelligently and anticipates moves. Todd stayed away with the break but was tired so got 3rd. Still, nice job!
Equipment:	Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels
Clothing:	bib shorts, sleeveless undershirt, short sleeve jersey, cap