Monday, March 31, 2008
Monday 31 March 2008 - weights | core
posted by: Martin
Hrs. Sleeping: 6
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: smoothie
Lunch: 8 oz yogurt, 2 Odwalla juices, Promax bar
Dinner:  
Workout Food: water

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 20, 17 - 25 lb
lat pull-down 2x17 - 90 lb
plank 180 sec, 120 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 - 10 lb, 80 leg extensions
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: I still  have a bit of a sore throat... And I did not sleep well at all last night. I kept waking Shelley which in turn would wake me up. :( Sleep seems to be the ultimate solution to illness and I'm not getting enough. Rats.
Equipment:  
core | weights
Monday, March 31, 2008 5:15:55 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, March 29, 2008
Saturday 29 March 2008 - Tour de Dung RR
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 181
Body Fat: 9
Time of Day: 1:05 pm
Distance: 48 miles
Time (total): 2 hours
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall): 24 mph
Total Ascent:  
Weather: low to mid 40s, sunny and dry at first, moderate wind
Workout Type: race

Breakfast: smoothie
Lunch:  
Dinner:  
Workout Food: 2 large bottles each with 2 scoops Perpetuem and 2 scoops Endurox R4 but I only drank just over one bottle

Course: Tour de Dung RR
Results: Masters - 1st
official results
Comments: There were two races today, the North Shore CR up near Bellingham (which ended up getting canceled due to to SNOW) and this one. I'm glad I chose correctly even though I hear that course is nicer.

Today it was Dave H, Jim K, Charlie D, Brian C and myself in the masters race. I could have sworn the flyer said we were going to do 60 miles (and I wanted it for the training) but as we lined up at the start the official said it was just going to be 48. I was bummed at first but in retrospect, with the weather change we experienced I guess it was a good thing.

For a change Paul W was the sole representative from Excel so today we had to contend with Second Ascent who had five or six riders in the field instead. There was a neutral rollout for the first half mile or so and then Brian went to the front to speed things up. There were a couple of attacks by Second Ascent guys. By the way Second Ascent, nice job! It's fantastic when other teams take the initiative. Dave H went with the first one, I went with the second and so did Paul W. Dave went with the third and when I saw the fourth roll up the road with one other rider and there was no orange and blue I had to go again.

Since my reaction was not so quick this time it took me at least 800 m to bridge and when I got there I sat on for one turn trying to catch my breath. Well this other guy started to tail me off the back! WTF? I was like, "What are you doing?" and he responded, "You need to work." Nice. I told him to give me a break and that I had just chased him down. Finally (seeing he was going to be stubborn) I just came around him and pulled him up to the Second Ascent rider and we got back to rotating. Two rotations later he was gone; ha! What a dork. The Second Ascent rider turned to me and said, "I had a feeling he was not going to last..." I just nodded and we got back to the job at hand.

I had caught on just at the bridge before the hill and so when we climbed up the first time the pack was not very far behind us at all but the gap did continue to grow ever so slowly. I knew I had great support in the bunch and figured Second Ascent would support this move as well so was not too worried but sometimes it takes a while before you know what will happen. Let's just say we both looked back quite a bit for those first few miles. :)

As we neared the end of the first lap the lead car told us we had about 20 seconds. We could still see the bunch behind us on the road. We were working really well together and this guy was not short (meaning he was a reasonable draft) so I was loving it. Especially after last week's solo effort - this was fantastic. This guy seemed really strong and was going just a tad faster than I would have alone on all the inclines but after two laps he turns to me and asks, "Do you have two more laps of this in you?" Right... You better I thought. And that's when I started to entertain the possibility of winning; in my experience, guys how ask this early are not usually used to this kind of effort or confident they can complete it.

With two to go the lead car told us we had 1:20. I'm thinking that's not quite enough but our pace had not slowed at all. In fact, after the race I saw that we rode each lap in almost exactly 30 minutes and finished the race in two hours almost dead on. That's consistency for you.

With one to go the lead car told us we had just under 3 minutes so I started to feel much better. I was getting tired for sure but the gap was nice and I was betting this guy was getting beat down just a little as well. That's when he turned to me and said, "I'm fading hard here..."

Martin on the outside: "Nice job, just keep it steady."
Martin on the inside: "YES...!"

The last time up the hill I shifted up near the top and stood up; not to attack but just to confirm my suspicions. It was hard to tell. So I tried it again on the next roller and this time he was 15 feet off the back at the top. Now I felt good. I waited for him and after one more pull each I rode up next to him and told him that If he promised not to sprint I'd tow him in for 2nd. He said okay.

Don't get me wrong, I was not fresh or anything but I was doing better than him. And I figured this was the gentlemanly thing to do instead of just attacking. But, this 'gentlemanly' behavior can have its drawbacks...

With about 1.5 km to go (after I had pulled for maybe 2 miles) he comes up along side me and says, "I can't do this, I'd never forgive myself, I'm going to sprint." and takes a turn. Now I was stuck. He had just rested and so I had to do the same. After one more turn each we round the right hander with 1 km to go and I 'let' him take the lead.

I guess he just wanted to feel like he didn't quit as he never looked back and just tried to ramp it up and then sprint. With 100 m to go I easily came around him on the left - that was a super feeling.

I was truly appreciative of the help and after the finish we shook hands and congratulated each other. I guess talk in the pack was that this guy was going to handle me pretty easily in the sprint and that might have been the case if there hadn't been that 40 mile softening up period. :) Dave got 3rd ahead of Paul and Jim got 10th in what was left of the bunch.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels
road race
Saturday, March 29, 2008 5:43:44 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [2]  | 

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 Thursday, March 27, 2008
Thursday 27 March 2008 - core | spinning
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 178
Body Fat: 9
Time of Day:  
Distance:  
Time (total): spinning - 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | spinning

Breakfast: smoothie
Lunch:  
Dinner: lots of salad, 2 pieces pizza
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, 2x50 steam engines, 30 twisters - 10 lb, 70 leg extensions
Results:  
Comments: Okay, my legs were drained today! Those indoor TTs last night wore me out.

Core was fine but spinning was brutal as in I was a total weakling. I think I was going about 80 percent all class until Kempton had us do this interval with ever increasing resistance. Only it never stopped... and when we got to the point where it was as hard as we cold go he shouts, "Okay, now one minute here!" Nice. I had to go hard for that.

At work around 3 pm I started getting a headache and by the time I got home I felt all hot and sick (sore throat) and nasty. One word: couch. One more: television.
Equipment:  
core | spinning
Thursday, March 27, 2008 10:07:18 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, March 26, 2008
Wednesday 26 March 2008 - weights | CycleU indoor TT
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 5 am - 178
5 pm - 182
Body Fat: 10
Time of Day: gym - 5:15 am
CycleU indoor TT - 5 pm
Distance:  
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | CycleU indoor TT

Breakfast: smoothie
Lunch: Odwalla juice, peanut butter, dried mango, egg salad sandwich, bagel w/cream cheese, water
Dinner: 4 pieces bread w/butter, water, juice
Workout Food: water

Course:
push-ups 20, 15
seated row 2x20 - 90 lb
shoulder press 2x20 - 90 lb
lat pull-down 20, 17 - 90 lb
incline leg press 20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb, 10x450 lb
squats (Smith) 15x90 lb, 15x110 lb, 12x130 lb
lunges (Smith) 15x90 lb, 15x110 lb, 15x130 lb
leg curls 3x15 - 165 lb
leg extensions 15x165 lb, 15x180 lb, 15x195 lb
plank 180 sec
Results: CycleU indoor TT (roughly...)
15:25
15:40
15:55
Comments: Weights got off to a bit of an under-motivated start but then for some reason I rallied for the lunges and leg extensions and curls...?! The leg press was hard, I just can't lift the heavy weights like I used to love to do. Not that I'm complaining mind you, I just tried it because Thom W did and we've been doing legs together for a bit now.

The indoor TT felt great at the start of the first one. Then I woke up to reality around half way through and somehow managed to salvage the ride.

I was noticing the my heart rate is LOW this year and I'm confused... Last year I was able to ride in the mid 170s and this year I am just barely above 160. It went up a bit in the second ride and then during the third I was averaging around 167 so that's some improvement but man, am I just not fit or do I need to work on my leg speed or what? I dunno.

After the third ride I was way empty. WAY.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels
CycleU indoor TT | weights
Wednesday, March 26, 2008 9:51:56 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [2]  | 

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 Tuesday, March 25, 2008
Tuesday 25 March 2008 - core | spinning | Pacific Raceways CR
posted by: Martin
Hrs. Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 177
Body Fat: 8
Time of Day:  
Distance:  
Time (total): spinning - 45 min
Pacific Raceways - 45 min?
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 40s, rain
Workout Type: core | spinning | Pacific Raceways

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course: core: 2x180 sec plank, 60 seconds to each side, 2x40 clam knee lifts to each side, 40 side lifts on each side, 30 ball passes, some twisters - 6 lb, some leg extensions

Pacific Raceways: flats (counter-clockwise)
Results: 1st prime - 1st
2nd prime - pack
finish - 1st

official results
Comments: Okay... this was my first day back after our Hawaiian vacation and it was a bit of a shock to the system. :) All the core stuff went fine but spinning was HARD. I felt like (read: I most certainly was) gasping for air the whole time. In fact, I had to stop pedaling a few times (three I think) just to catch some air. I felt like I was super un-fit even though my strength felt all right.

At the race it was the same story. I could go hard for short amount of time and then I was sucking wind big time. But a little elaboration is necessary...

The weather sucked! On the drive down the rain started and it just kept getting stronger all the way to the race track. It eased up a tiny bit by the start but man, it looked grim. Matt H had on TWO raincoats.

For some reason I (along with Dave H and Matt H) missed the start... Either Rory decided to get this show the hell on the road or we did not know the start time. Anyway, the pack rolled out at about 6:45 instead of 7 like I thought they would. The three of us just rode down the track and hooked up with the bun after they completed half a lap.

God, I was positively drinking water sitting on wheels. And you know all that dragster tire adhesive and oil and who knows what other kinds of shit are on a race track were spraying in my mouth. Nice.

So after a bit (we all stayed together - for once there was no attack in the masters field!) we got the first prime bell. There was an acceleration as we bot close to the finishing straight and when this one guy jumped I noticed that Matt was sorta isolated so I jumped after him. Dave went with me. I managed to come around both of them in the saddle so that was nice but then I was practically wheezing. At my best I cold have just carried on. :( Hopefully this is just short-lived.

So it all came back together. Beth G went on a couple of attacks and lasted more than one full lap each time. The second time was about half a lap before we got the second prime bell and she was with another woman. We all kind sat up to let them sprint it out. Except for Michael P. With about 500 m to go he took off and hauled them in and beat them to the line. We all gave him a good ribbing from afar.

There were no other attacks after that but there was some confusion. We were dorking around so much that the cat 4 field caught us. Twice! After the first time Matt lifted the pace and we rolled right back past them but then with one lap to go - AFTER they had finished their race (they did not know they were done) - they passed us again as we were slowing down getting all 'tactical' and shit with one to go. Yes, it caused some confusion. Especially to this one guy in a STP jacket. [I know, I know... STP jacket in a race?]

He kind of latched on to the cat 4 field and they towed him a few hundred meters away from us before they found a clue and slowed down. By then he was way off the front.  As we rounded the turn at the end of the drag strip Matt H got a rear flat. Not cool. But it opened a door for me.

I looked back, noticed there were no fast guys near me and accelerated as hard as I could. Dave H was also behind me so that probably helped a bit. As I went faster this guy off the front died hard and I caught him about 100 feet from the line. Nice.

Matt was pretty steamed about his flat but what are you going to do? I know it bites driving here, being rained on and then having your race cut short but two years ago it happened to me at the first THREE races. Not once, not twice, but three times in a row I flatted out. To his credit he did seem to get over it after a bit. :)

My hands were absolutely freezing when I finished. I think I lost feeling with about four laps to go and after I could not unzip my jersey and had to ask for help as I had no dexterity left. The field was about 25, not bad considering the conditions. But boy, there were a LOT of new masters racers there... Kinda sketchy.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels
core | road race | spinning
Tuesday, March 25, 2008 4:04:20 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [2]  | 

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 Thursday, March 20, 2008
Martin Criminale's race resume
posted by: Martin

Here it is, all of Martin's top-10 results with special exemption given to lesser placings in really big or prestigious events.

2008

Pacific Raceways CR - 20 May
Masters
2nd

Pacific Raceways CR - 13 May
Masters
2nd

Ravensdale-Cumberland RR - 10 May
Masters A-B
7th

Pacific Raceways CR - 29 April
Masters
3rd

Vance Creek RR - 27 April
Masters
3rd

Pacific Raceways CR - 15 April
Masters
5th

Volunteer Park CT - 12 April
Masters A-B
7th

Pacific Raceways CR - 8 April
Masters
2nd

Pacific Raceways CR - 1 April
Masters
1st

Tour de Dung RR - 29 March
Masters A
1st

Pacific Raceways CR - 25 March
Masters
1st

Mason Lake RR #3 - 15 March
Masters A
3rd

Tour de Dung RR #1 - 9 March
Masters A
6th

Mason Lake RR #1 - 1 March
Masters A
3rd

Frostbite TT - 24 February
Retro
1st

Frostbite TT - 24 February
Masters A
2nd
race resume
Thursday, March 20, 2008 9:15:41 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, March 18, 2008
Tuesday 18 March 2008 - run | core | hike
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance: run - 2 miles
hike - 4 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid to upper 70s,  breezy, mostly cloudy, muggy
Workout Type: run | core | hike

Breakfast:  
Lunch:  
Dinner:  
Workout Food:  

Course: 2x20 push-ups, 180 sec plank, 120 sec plank, 30 sit-ups, 50 sit-ups, 60 sec side plank to each side
Results:  
Comments: This morning Shelley and I went for a quick run along the bluff just above the beach and then when I came back I did my core stuff.

A little later Shelley, Cameron and I did the Sleeping Giant hike. I tried to find something that Cam would not complain too much about and that was fun and close and this fit the bill almost perfectly. The trail head is about two miles from our place and it's not very steep and it's pretty short and there were huge spiders suspended in the trees for Cam to look at and there was s tiny bit of climbing up rocks at the top.
Equipment:  
core | hike | run
Tuesday, March 18, 2008 3:29:43 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Monday, March 17, 2008
Monday 17 March 2008 - walk | core | run
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: walk - 7 am
core - 8 am
run - 1 pm
Distance: walk - 2 miles
run - 2 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type:  

Breakfast: orange juice, bread, cheese, 3 eggs, more bread, mustard, tomatoes
Lunch: nothing...?
Dinner: 5 beers (but they were light beers...), pasta, veggies, chocolate
Workout Food:  

Course: push-ups - 2x20
plank - 180 sec, 120 sec
side plank - 60 sec to each side
sit-ups - 2x50
leg extensions - 70
Results:  
Comments: I went for a brisk (2 mile?) walk down the beach this morning and when I got back did some push-ups and some core. Then at 1 pm Shelley and I went for what was probably a 2 mile run along the beach in the other direction. Shit, it was hot and muggy... not the best running conditions.

It felt good to do something.
Equipment:  
core | run | walk
Monday, March 17, 2008 6:18:51 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, March 15, 2008
Saturday 15 March 2008 - Mason Lake RR #3
posted by: Martin
Hrs. Sleeping: 6? Not enough...
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 1:10 pm
Distance: 60 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid to upper 40s, dry, breezy
Workout Type: race

Breakfast:  
Lunch:  
Dinner:  
Workout Food: 2 big bottles, each with 4 scoops of Endurox R4

Course: Mason Lake RR
Results: Masters - 3rd
official results
Comments:

Okay, today was much better than two weeks ago; much. I think it just took my body one race to get into the swing of things and remember how to go fast.

This time the start was leisurely. There were three Excel riders in the race (Matt H, Bob W and Paul W) and I had Corrie M for support.

As we rolled down the back straight into the wind a couple of accelerations went up the road and of course I had to go with all of them. Once or twice I got away with one Excel rider but the pack chased like it was life or death. :( What is the deal with these people...? It's almost like being in a cat 4 race again. Everyone kills themselves to get on a wheel but no one will contribute to any effort.

Finally I got away with Bob. Then Paul and a few others got across and then Matt made it as well. All told there were about nine of us in the break; not bad. But then it happened again. I would pull, bob would pull, Paul would pull and no one else would do anything. At one point Matt even tried to tail the majority of the group off the back but they chased back on...

On one of the risers the guy in front of me pulled off right at the base and so I figured I'd make them work just a tad and pushed the pace up and over the roller. At the top I looked back and the only person on my wheel was Bob. Here we go.

We rolled along for a bit and then just as we made the sharp right hand turn onto the 'home' stretch I saw Matt trying to bridge. At the same time Bob said something like, "This just doesn't feel right..." and I had to open my big mouth and tell him that he would feel a whole lot better in a few minutes when Matt got here. I should have just shut the hell up. Instead Bob started to soft pedal. I put in a couple of good pulls just to make sure Matt did not have an easy time getting across but then he was there. After sitting on for a couple of rotations it was the three of us for the remaining 4.5 laps.

We worked really well together and I felt super today so no worries. But with about 2.5 laps to go Matt puts in an attack! I'm like, "WTF...?" It seemed really early. Luckily I was able to respond really easily so that made me feel good. Even when Bob countered and when Matt went again I had no problem. Finally I turned to Bob and asked him why they were not waiting until the last lap. He spoke with Matt and I guess both of them had seen two laps to go when it was really three. I had not been watching the lap board and instead was just counting our laps so did not get surprised.

After we rolled past the finish line and Matt and Bob both saw two to go for the second time, Matt called the lead car back and the driver confirmed it. "Well, that changes things..." said Matt. yeah, I guess it does. :) Cooperation resumed.

With one lap to go I got worried. My legs were not as good as they were 15 miles ago and not wanted to do the solo ride for third place again I turned to Bob and Matt and told them I was happy with 3rd place and would work if we kept it together. So we did. And my legs did die so good thing. I probably hid it well but those last few km were tough. When Bob 'sprinted' for the finish to lead Matt out I had to just sit up and roll across - I was done.

It appears I have about 45-50 fast miles in my legs and then I shut down. :( At least I appear to be making al the moves and getting in all the breaks; that's a start.

I tried something new today... I was worried that being i nthe break and riding hard wold prevent me from eating solid food (plus I'm bad about doing that anyway during a race) so I just two bottles of food instead. And it worked out really well. I love liquid food!

Equipment: Ti Cycles Hyak, 39/53. 12-25, Zipp 404 wheels
Here are all the pictures.
road race
Saturday, March 15, 2008 1:55:29 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Friday, March 14, 2008
Friday 14 March 2008 - weights | core
posted by: Martin
Hrs. Sleeping: 6
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 each side, 40 side leg lifts each side, 30 ball passes, 50 steam engines, 30 twisters - 12 lb, 70 leg extensions
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: ENTHUSIASM FOR THE GYM IS EBBING...! I can't wait for the midweek races to start so I can ditch this stuff. The plank feels good lately, really strong. And it's been that way all week. I'll take it.
Equipment:  
core | weights
Friday, March 14, 2008 1:47:55 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, March 13, 2008
Thursday 13 March 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): spinning - 45 min
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 each side, 50 steam engines, 30 twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:  
Comments: Spinning was hard but I felt okay...! Not 100 percent but okay. I'll take that any day.
Equipment:  
core | spinning
Thursday, March 13, 2008 1:37:29 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, March 12, 2008
Wednesday 12 March 2008 - weights | CycleU indoor TT
posted by: Martin
Hrs. Sleeping: 4
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:15 am
indoor TT - 5:00 pm
Distance:  
Time (total): indoor TT
5:00 pm - 15:09
6:00 pm - 15:19
6:45 pm - 15:20
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | CycleU indoor TT

Breakfast: smoothie
Lunch: sleeve of Fig Newtons
Dinner:  
Workout Food:  

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 2x20 - 25 lb
lat pull-down 2x20 - 90 lb
incline leg press 20x90 lb, 20x180 lb, 20x270 lb, 2x20 - 360 lb
lunges (free bar) 2x10 each leg - 70 lb on bar, 15 each leg in Smith machine - 70 lb on bar
squat (Smith) 15x90 lb, 15x110 lb, 15x130 lb
leg extensions 3x15 - 195 lb
leg curls 3x15 - 150 lb
Results: official results
Comments: I spent too much time geeking out last night and did not get to bed until about midnight... hauling my sorry ass out of bed at 4:45 was a chore. I got to the gym a little late so had to rush my upper body stuff and then got gassed and had no motivation for core after legs. Oh well.

I showed up for the indoor TT kinda late so had about five minutes to warm up and then it was time to hit it. As usual I jumped the (small) field and was in the lead for a bit but then Ian M started to roll and I was racing for second. At least I made that. :) And I had a great ride! This was my fastest this 'indoor season' by far.

During the second TT I got to witness something pretty incredible. two seconds after the start Ian flatted his rear wheel. He slowly took his bike off the trainer, fixed the flat, put it back on, shifted to the 53x11 (okay, it may have been the 50x11, whatever) and proceeded to nail it all the way to the finish. HE NEVER SHIFTED ONCE. His watts also never dipped below 440 and peaked around 460. Shit.

For my part I was psyched just to get close to my first time and I think this was my second fastest time this season.

The third ride was also pretty good for me. It felt harder but my time was only one second slower. Nice.

ASIDE - I cold not get my heart rate up over about 167 at ALL. Weird. Yet my times were super. Does this mean I'm stronger or just not well rested? In past years I was keeping the HR at around 175 or so all the way to the finish. Maybe I'm just that much older? :)

Anyway, a nice ride for me - I was psyched. Oh yeah, I had a 53 on today for the first time and used it. I was in the 53x12 each time at least twice.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels
CycleU indoor TT | weights
Wednesday, March 12, 2008 5:00:21 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, March 11, 2008
Tuesday 11 March 2008 - core | spinning | run
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance: run - 2.4 miles
Time (total): spinning - 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: dry, mostly sunny, breezy, mid 40s
Workout Type: core | spinning | run

Breakfast: smoothie
Lunch: Promax bar, Odwalla juice
Dinner: 2 burritos, salad, 2 Guinness , 4 cookies
Workout Food: water

Course: core - 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 40 side leg lifts each side, 70 leg extensions

run - around the outside of Seward Park clockwise
Results:  
Comments: Core was okay, so was spinning (my legs felt a little heavy) but the run Shelley and I did was awesome. It was a super day out, the park was beautiful and we chatted the whole way around.
Equipment:  
core | run | spinning
Tuesday, March 11, 2008 10:51:19 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Sunday, March 09, 2008
Sunday 9 March 2008 - Tour de Dung RR #1
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 1:10 pm
Distance: race - 48 miles
Time (total): just over 2 hours...?
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 40s, dry, light to moderate wind out of the west
Workout Type: race

Breakfast: 6:00 am - cereal
10:30 am - Promax bar, banana, large bottle of HEED (3 scoops)
Lunch:  
Dinner:  
Workout Food: 4 scoops Perpetuem in a large bottle, 2 scoops HEED in a small bottle

Course: Tour de Dung RR
Results: Masters - 6th
official results
Comments: Now today was a good time. As good a time as going flat out for about 35 miles can be. I got in 20 or so minutes on the trainer and got off about 15 minutes before the start. I think it helped.

For once the start of a Masters race was sedate. I found out after that it was because there was a neutral rollout... :) Of course it did not last long. Within one mile some guy took a flyer.

I realized it was very early but since no Excel riders were up the road I thought it would be good to at least make them chase; so I jumped hard and bridged up. Two guys came along for the ride and soon the four of us were away. We kind of dangled off the front for a few miles and Paul W from Excel was there and was not in the mood to pull at all so as we started to climb the first hill the pack slowly reeled us in.

As we crested the top of the hill there was a slowing which continued around the corner and into the head wind. I was still nervous about possible attacks so was riding second wheel when the guy in front of me pulled off. Instantly I had 10 feet and then it was 20. I was just rolling it figured I'd see what happened so gave it a little extra gas and then the gap was 50 feet. Then I floored it.

As I pulled away I was praying that someone would come with but all I could see as the pack receded slowly in the distance was groups of two and three riders jumping away from the bunch and getting reeled in. Repeat.

"This is too damn early, this is too damn early..." I kept repeating to myself and the memory of how badly I exploded at last weeks Mason Lake race was pretty vivid. But what can you do in these cases. I chose to give it a go. Worst case my team would get a free ride.

Ouch. This was not easy to do. I was going as hard as I could which meant I was in the 53x15 and 14 into the wind on the flats and the 17 over the rollers. My chin was glued to the tops of my bars in a vein attempt to get out of the wind.

But the gap slowly got bigger. When I passed the finish line for the completion of lap one I was told I had 30 seconds. That was after about 5-6 miles of solo riding. Sheesh, this was going to be a long day...

After crossing the finish you turn right and then the wind is at your back. Now I was in the 53x13 most of the time and even in the 12 on occasion. At least I was feeling fast! And it was really cool having my own lead and follow car. :) The next time up the hill it felt like I had a tail wind and I glided right on up and over. And the second time into the wind was not so bad either.

This time as I crossed the finish line I was told I had 90 seconds. But what was going to happen when I had to slow down? Yikes.

On the third lap my back started to rebel from the posture I was maintaining. It was not so bad yet and I was still flying along so I held out hope. The third time I crossed the finish line I was not told what my gap was. All I could think about was NINETY SECONDS. And only 12 miles to go. But now I was slowing down... And I had to sit up three times for about 5 seconds each time to stretch my back. Shit.

Riding over the tailwind rollers I knew I was not going quite as well as in previous laps but I still felt okay, just not quite superhuman anymore. I do admit I was starting to entertain visions of a victory salute though... :)

Then it happened. As I was approaching the hill for the last time I looked back and saw a small bunch of riders approaching. At first I tried to convince myself that it was the cat 2 break but there was no way they could have lapped me with only a five minute head start and soon reality sunk in. At least the hill did not seem super hard and at least I made it up and over that and around the corner before they caught me. I slowed down a little but I was not making it easy for them; I just wanted to have a little something left in the tank when they latched on. And soon they did.

And nothing happened! Looking around they were breathing really hard and had obviously worked really hard to catch me. And Dave H (bless his heart) was there so all was good. Now it was 2 from ByrneInvent, 2 from Excel and two solo riders for six total. From the sounds of it the pack was not too far back so I got right back at it and took some pulls. One of the solo guys did not contribute and I should have picked up on this a little sooner...

As we got closer and closer to the finish I was not looking forward to a sprint and Bob W was starting to keep a close eye on Dave H so with about 2 km to go I picked my spot and gave it all I had. Paul W and this solo guy were on it. It took them a bit but they clawed me back and then this guy executed a beautiful counter.

I was totally expecting Dave H to be on his wheel and when he rode away solo I could not believe it! I wasted a few seconds looking around to see what was going on and found out that Bob and Dave had already started cat and mousing about and were actually off the back. Bob yelled at Paul to bridge and Paul tried but immediately cramped up. I tried to take over and gave it a strong effort but by this time I was pretty blown and only closed half the gap. The the sprint started.

They got within about 50 of this guy but he won the race clean. Nice move. I would only coast across for 6th. At least we still had about 2-3 minutes on the bunch.

I found out after that I really was moving along. Dave said there were between 7-14 guys chasing me the whole time and that Excel was encouraging/coaxing/coaching them along the whole time. And on the last lap Jim K said he was spun out in his 12 during the tailwind section so I was very happy to last this long. AND to have something left when I got caught. Today is a good memory.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels
road race
Sunday, March 09, 2008 4:56:43 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, March 08, 2008
Saturday 8 March 2008 - ride
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 7:30 am
Distance: 30 miles
Time (total): 2 hours
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall): 15 mph
Total Ascent:  
Weather: mid to upper 40s, calm,misty at times
Workout Type: ride

Breakfast: cereal
Lunch: smoothie
Dinner: salad, veggies, tofu, ice cream, brownie
Workout Food: 4 scoops Endurox R4 in a large bottle

Course: Leschi, Seward, Rainier, Renton, Lake WA Blvd, across Mercer Island, home
Results:  
Comments: I only had a couple of hours this morning so no race and no long team ride. Kurt A had broken his race bike, all he had was his fixed gear and since he was willing to ride early I said why not?

We just cruised along at about 18 mph and chatted. The mist was not so bad and it did dry up for the last bit so all-in-all it was a nice day.
Equipment: Trek fixed gear, 42x18
fixed gear ride
Saturday, March 08, 2008 5:30:24 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Friday, March 07, 2008
Friday 7 March 2008 - weights | core
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:15 am
Distance:  
Time (total): 60 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | core

Breakfast: smoothie
Lunch: salad, pasta, Promax bar, 2 Odwalla juices, water, 3 pieces Pilot Bread w/peanut butter
Dinner: Boca burger, bun, cheese, brownie
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 each side, 40 side leg lifts each side, 30 ball passes, 30 twisters - 10 lb
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: Gym, shmim, I'm losing motivation for this...
Equipment:  
core | weights
Friday, March 07, 2008 10:08:35 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, March 06, 2008
Thursday 6 March 2008 - core | spinning | commute
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 7:20 am (after the gym) - 178
Body Fat: 8
Time of Day: 5:30 am
Distance: 15 miles?
Time (total): core - 25 min
spinning - 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | spinning | commute

Breakfast: cereal
Lunch:  
Dinner:  
Workout Food: water

Course: core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts each side, 30 ball passes, 2x50 steam engines, twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions

spinning: nice... we did five 5 min intervals that consisted of increasing the resistance for each of the first four minutes and then letting some off and speeding up for the last minute.  90 sec rest, repeat except start the next one with slightly more resistance.
Results:  
Comments: For the first time in a while spinning felt good and I worked hard. Such a relief.

At lunch I rode into downtown for a haircut. Riding this bike in the city is a BLAST.
Equipment: Raleigh town bike
commute | core | spinning
Thursday, March 06, 2008 5:58:04 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, March 05, 2008
Wednesday 5 March 2008 - weights | commute
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat: