Martin's training diary

Wednesday, April 30, 2008

Wednesday 30 April 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 am
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 50s, dry, calm
Workout Type:	weights \| commute

Breakfast:	cereal
Lunch:
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	20x180 lb, 20x270 lb, 2x20 - 360 lb
squat (Smith)	15x110 lb, 15x130 lb, 15x130 lb
bench step-ups	15x40 lb dumbbells, 15x45 lb, 20x50 lb
leg extensions	3x15 - 195 lb with drop sets each time
leg curls	3x12 - 165 lb with drop sets each time

Results:

Comments:

Weights felt fine, especially the dumbbell bench step-ups but I'm WAY weak when it comes to basic stuff like the leg press and squats... At least I can do a few reps.

The commute was cold and I was barely able to make it Belmont on the way home. Sheesh...

Equipment:

Raleigh town bike

commute | weights

Wednesday, April 30, 2008 1:07:49 AM (Pacific Standard Time, UTC-08:00)

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Tuesday, April 29, 2008

Tuesday 29 April 2008 - Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	7:00 pm
Distance:
Time (total):	50 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 50s, windy, dry
Workout Type:	race

Breakfast:
Lunch:
Dinner:
Workout Food:	2 scoops HEED in a small bottle

Course:	clockwise up the escape road
Results:	1st prime - 1st 2nd prime - 3rd finish - 3rd official results
Comments:	No spinning this morning... I forgot to set my alarm. We had more ByrneInvent riders at this race than I have ever seen before. It was like eight or something. It was fantastic - or so I thought. There were a bunch of accelerations from the start and I tried once as well but nothing stayed away for more than a few hundred meters. As we rolled up tot eh first prime I was near the front thinking I would just latch onto a wheel as we crossed the line and go from there but everyone kind of slowed so I stood up and started to accelerate at the base of the second part of the hill. It wasn't so much a sprint as it was a constant acceleration; I kept shifting up and speeding up and one guy tried to come around but he died and I won it easily. I bet not everyone was trying to beat me. :) I kept rolling past the finish and some of us got a gap but it did not last. The pack was chasing and not everyone who got away was willing to work. I tried the same thing for the second prime but this time both Dave H and Kerry F came roaring past me. Kerry just killed it and I recall thinking, "That's how the race is going to finish for sure!" I should take up fortune telling. This time as I rolled across the line I went really hard and went right past Dave and Kerry. They chased like mad and as I entered the drag strip I looked back and they had a monster gap on the field and were closing so I waited and the three of us were away. We worked really well together and it looked good for a short while. Then Matt H towed the pack almost right up to us as we crested the hill the next time around and I guess when he pulled off it was all orange and blue behind him and they all sat up. Matt (and Darren) got pissed and quit the race and we were away for good. We had two more laps to ride and Kerry was really pulling strong. I tried to lead Dave out for the finish but it was no use. Kerry again stormed us and got a well deserved win. I felt pretty good and Dave was riding well but we just could not compete today.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

road race

Tuesday, April 29, 2008 1:16:18 AM (Pacific Standard Time, UTC-08:00)

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Sunday, April 27, 2008

Sunday 27 April 2008 - Vance Creek RR

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	181
Body Fat:	9
Time of Day:	1:30 pm
Distance:	80 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid to upper 50s, drizzly at times, some wind at times but not too bad
Workout Type:	race

Breakfast:	6:30 am - smoothie 10:00 am - Boca burger with spinach and salsa, 2 tortillas
Lunch:	I sipped on a bottle of Perpetuem during the drive to the race and had some water before the start
Dinner:	6:00 pm - tuna sandwich, leftover drink from the race 8:00 pm - soup
Workout Food:	2 big bottles each with 2 scoops Endurox R4 and 2 scoops Perpetuem and 2 Endurolytes capsules in each bottle I had another small bottle in my jersey with 2 scoops HEED but never really needed it.

Course:	Vance Creek RR
Results:	Masters A-B - 3rd official results
Comments:	This year the race started and finished at the top of the hill which is actually really convenient as you are closer to the car when you are done. They also added a significant amount of distance so instead of the usual 60 or so miles that masters race we were doing six full laps for a total of 80 miles. A real man's race in other words and it had me scared! Seriously - the last time I have ridden 80 miles is I can't remember when. I figured I would cramp up and drop out with two laps to go or something similar. I really surprised myself. The start was just like any other master's race regardless of the distance; attack and attack until something sticks. So the entire first lap was go, go, go with Steve H from Vancouver, WA starting things off as soon as we rolled out. Matt H from Excel tried to jump away a few times as did Dave H, Paul W from Excel and I tried once or twice as well but mostly I was following attacks today and not initiating them. I knew I had to be in the move but I was not so interested in making it happen this early to be honest. Somewhere before the first hill Paul W got away with Dave H and a couple of other guys I believe. They didn't exactly ride away from the pack and were only dangling out there. Just before the kick on the first time up the hill Matt H punched it from the front and Alan W and I responded. I could not quite hold the wheels and as I looked around I was surprised to see another ByrneInvent rider next to me! Three of us here and one in the break? I thought no way... As we rounded the corner after the finish I yelled at this guy next to me to ride and to catch Matt and Alan since he was 20 feet in front of me and appeared to be stronger. He seemed to give it everything but after a few seconds my legs came around and I was able to bridge to him and then to Matt and Alan. We floundered a bit trying to chase down the leaders and were not smooth at all in our exchanges but we finally caught them at the start of the descent. And by this time that other teammate was gone. :( So the break was eight riders and we were only 1.5 laps into the race. Nice. From here we worked really well together. Occasionally someone would miss a turn but it was usually for a legitimate reason like they were messing with clothing or trying to eat, etc. The pace was pretty consistent and no one tried to jump away on the hills until two laps to go. This time I think it was Alan that set a stiff pace and at the top we were six. Around this time the temperature seemed to warm up a tad - that was really nice as we were all sorta damp. Steve H is known for a strong finish when he's fit so now we basically took turns jumping off the front and making him chase. Mostly it was Matt and Alan and Dave as I was still nervous about the distance even though I was feeling relatively good. Finally Matt jumped and I was boxed in behind Paul, Steve and Alan. Luckily Dave had enough to go again and bridge and that was it. Steve could not chase again and we sat on and they were gone with about 1.5 laps to go. As we crossed the finish line and got the bell they told us the gap was 1:20 so now we were racing for 3rd. Alan did try a couple of more accelerations as did Paul and I only chased Paul and sat on Steve as best I could. Then Steve put in an unexpected move just as we passed the old finish and I went with him. As we turned right onto the main road we had about 100 m. As I pulled through Steve looked kind of whipped! I was not feeling spunky by any means but the next time we exchange the lead it was the same thing - I had a glimmer of hope. And then Steve flatted! All of a sudden I hear a loud epithet as I take over the lead. I sit up and ask Steve what is up but right away I can see what it is - his rear tire has a slow leak and is half deflated already. So off I went. I must have looked back a dozen times during those last two km or so... I was sure I was going to seize up or something. I just tried to keep it at around 90 percent and by the time I got to the kicker I had plenty of time so was able to slow and roll across the line easy. Steve managed to grab a spare wheel from the follow car and make it in for 4th - way to go! Amazingly I did not drink all of my bottles. I did start on my HEED but I had half of my second food bottle left at the finish. I think consciously hydrating and taking the Endurolytes helped.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

road race

Sunday, April 27, 2008 2:14:29 AM (Pacific Standard Time, UTC-08:00)

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Saturday, April 26, 2008

Saturday 26 April 2008 - Tom Wales Memorial 5k | ride

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	walk - 9:00 am ride - 11:30 am
Distance:	walk - 5 km ride - 18 miles
Time (total):	walk - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 60s by the afternoon, sunny, calm
Workout Type:	walk \| ride

Breakfast:	7:00 am - cereal post-walk - SOYJOY bar (they were giving them away at the run), bread, water
Lunch:	3 beers, green salad, bread, butter, nachos
Dinner:	chocolate, salad, bread, cheese
Workout Food:	water

Course:	clockwise around Mercer Island
Results:
Comments:	In the morning Shelley and did the Tom Wales Memorial 5 k and then in the afternoon we went on a tandem ride with Chance and Amy. The walk was super cool, you need to wind all around and through Volunteer Park to get in three miles and the route takes you places most people - even park regulars I bet - just don't go. And incredibly who shows up at the start but Mickey Gendler! Mickey is a sponsor of my cycling team who had a terrible accident earlier and is still mostly paralyzed from the neck down. His spirit is amazing and it was so good to see him out there. Then we met Chance and Amy and put their pedals on our old tandem, aired the tires and after a few practice laps up and down the alley did a loop around Mercer Island on tandems. I was really hoping they would have fun and at first I was not so sure but by the end it seemed to go a LOT better. It would be so cool to have some regular tandem friends...
Equipment:	Co-Motion Robusta

Here are all the pictures from the Tom Wales run including video of Mickey Gendler starting the event.

tandem ride | walk

Saturday, April 26, 2008 1:02:41 PM (Pacific Standard Time, UTC-08:00)

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Friday, April 25, 2008

Friday 25 April 2008 - weights | core | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	still around 40 degrees in the morning but mid 50s for the ride home
Workout Type:	weights \| core \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:

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 to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters, 80 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

The gym was, well, the gym but riding to and from work was a blast. I had good music on, the weather got better, the sun was out... Nice.

Equipment:

Raleigh town bike

commute | core | weights

Friday, April 25, 2008 1:22:01 PM (Pacific Standard Time, UTC-08:00)

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Thursday, April 24, 2008

Thursday 24 April 2008 - core | spinning | commute

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 am
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	In spin class we did 6 4-minute intervals where we gradually increase the resistance during the first four minutes and then back it off and speed up for the last minute.
Results:
Comments:	Spinning was kind of hard and the commute was harder. I went so slow today...
Equipment:	Raleigh town bike

commute | core | spinning

Thursday, April 24, 2008 1:33:04 PM (Pacific Standard Time, UTC-08:00)

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Wednesday, April 23, 2008

Wednesday 23 April 2008 - weights

posted by: Martin

Hrs. Sleeping:
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

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
incline leg press	20x180 lb, 20x270 lb, 20x360 lb, 22x360 lb
hack squat (standing)	15x110 lb, 15x130 lb, 12x130 lb
lunges (Smith)	15x110 lb, 15x130 lb, 15x 130 lb
leg extensions	3x15 - 195 lb with drop set each time
leg curls	3x15 - 165 lb with drop set each time

Results:

Comments:

I felt good at the gym today and we hit the legs pretty hard... I felt especially good doing lunges.

Equipment:

weights

Wednesday, April 23, 2008 1:35:46 PM (Pacific Standard Time, UTC-08:00)

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Tuesday, April 22, 2008

Tuesday 22 April 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):
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 to each side, 50 steam engines, 70 leg extensions, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:
Comments:	Spinning felt good today, it's not often that it does.
Equipment:

core | spinning

Tuesday, April 22, 2008 1:45:20 PM (Pacific Standard Time, UTC-08:00)

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Monday, April 21, 2008

Monday 21 April 2008 - weights | core

posted by: Martin

Hrs. Sleeping:
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 to each side, 40 side leg lifts to each side, 50 steam engines, 70 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Equipment:

core | weights

Monday, April 21, 2008 2:06:37 PM (Pacific Standard Time, UTC-08:00)

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Sunday, April 20, 2008

Sunday 20 April 2008 - ride

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	7:30 am
Distance:	74 miles
Time (total):	5:15
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low to mid 40s, snow at times, some sun
Workout Type:	Hank ride \| team ride

Breakfast:
Lunch:
Dinner:
Workout Food:	two large bottles each with 2 scoops Endurox R4 and 2 scoops Perpetuem

Course:	Hank ride - around Mercer Island counter-clockwise team ride - Leschi, Seward Park, Rainier to Renton, Coulon, McDonald's hill, May Valley, Issaquah-Hobart, Issaquah, Squak Mountain, Newport Way, across Mercer Island, home
Results:
Comments:	I could not bear to get out on the rain bike today... once that thing is put away once it's hard to pull it out again. So instead I got soaked on my race bike. :( For a while it looked like it would not be too bad but on the island the roads were really wet and there was SNOW on the ground and it was melting off of the trees. Alastair L was on the team ride and he wanted to go long and do a hill so when he suggested Squak I impulsively went along. It was just him, George G, Jim K and Mike from Dewar's. The way up was brutal as usual and on the way down it started to snow! Luckily it was pellets and we did not get any wetter. I was first to the bottom (only second to the top, George was first!) and when I got there I was alone. After waiting a bit Alastair showed up and said George had gone off the road on the descent and was fixing a flat. Finally everyone rolled up and George had a huge skid mark on his tire and it was really thin. They had booted it but it did not hold. It blew again a few 100 m down the road and he had to call home. Alastair and I each got in quite a few good efforts on this ride today as no one else seemed to want to pull. It felt good and I was plenty tired when I got home. I was laughing at the weather... we got snowed on three times and it would alternate with sun and dry conditions. Totally nuts.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels

road ride

Sunday, April 20, 2008 12:20:18 PM (Pacific Standard Time, UTC-08:00)

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Wednesday, April 16, 2008

Wednesday 16 April 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 am
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| commute

Breakfast:	smoothie
Lunch:	Odwalla protein drink, tomato and mozzarella sandwich, Builder's bar
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
incline leg press	20x180 lb, 20x270 lb, 20x360 lb, 22x360 lb
squat (Smith)	10x140 lb, 10x140 lb, 12x140 lb
bench step-ups	15x40 lb dumbbells, 15x45 lb, 20x50 lb
leg extensions	3x15 - 195 lb with 135 lb drop set each time
leg curls	we used this funky machine... 12x35 lb, 12x50 lb, 12x50 lb
plank	2x180 sec

Results:

Comments:

I was really up for legs in the gym today and had a pretty good workout. Amazing how much of this is mental... Duh.

The ride home can be described in one word: mellow. I went up Belmont and had to get myself pretty excited about that hill on my single speed.

Equipment:

Raleigh town bike

commute | weights

Wednesday, April 16, 2008 4:59:33 PM (Pacific Standard Time, UTC-08:00)

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Tuesday, April 15, 2008

Tuesday 15 April 2008 - core | spinning | Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 am race - 7:00 pm
Distance:
Time (total):
Time (moving):	race - 45 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 40s, windy, light rain
Workout Type:	core \| spinning \| Pacific Raceways CR

Breakfast:	cereal
Lunch:	fish burrito, LOTS of orange juice, Promax bar, chocolate 5:00 pm - 2 scoops Perpetuem and 2 scoops Endurox R4 in a big bottle
Dinner:	tortellini, 2 pieces bread w/butter, beer, tortilla w/bean dip
Workout Food:	HEED

Course:	core: 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, 70 leg extensions, 40 back extensions (20 straight, 20 twisting) - 25 lb race: flats, counter-clockwise
Results:	1st prime - pack 2nd prime - pack finish - 5th official results
Comments:	Spinning was okay, I am STILL running out of breath and need to stop once or twice each class... I never needed to do that. It seems my strength is not my weak point (as far as spinning goes anyway) but instead it's my stamina? But I was able to get back to business with the plank. That felt good. Today it was Jim K, Charlie D, a relatively new guy I have never met before named Rowe(sp?) from ByrneInvent and Matt H, Chris G and Darren P from Excel. Right at the start Matt took it out hard and fast for about half a lap. ASIDE - I recall the first time someone attacked from the gun in a race. I was totally intimidated and barely able to hang on. Now it seems almost par for the course. Darren attacked a bunch, so did Matt, I did a couple of times and each time Mat went I covered it and each time I went he chased me down. Finally, right after one of my efforts, Darren countered and I couldn't follow. Nice. A couple of guys went with him and then when I yelled at Rowe to chase Jim jumped hard and bridged up. Way to go Jim. So the die was cast and I rode a supporting role for the remainder of the race. Somehow Rowe got away from the bunch too and eventually caught the break. So it was Darren, Jim, Rowe and Tom H from Old Town. The last time down the drag strip I saw Jim pull off and Tom surge. He got away and held on for the win and although Jim got 4th he was super excited to finally be in the break! It's especially cool since he just got back from a week in Hawaii and did not ride while he was there. And way to go Tom - he's been knocking on the door for ages and finally made it work. As we rounded the last corner I was just about to ask Matt (who wan on my wheel) if he wanted a lead out when I realized there were only four away and the points went five deep... So I kept my eyes open for an opportunity and somehow I got one. The front of the field slowed down (I was in about 3rd place) and as they pulled right Matt kinda drifted that direction with them. I went left and when I saw that I had 10' I went as hard as I could. Matt started chasing but I think he thought the pack was on his wheel so he slowed for a second before he figured it out. That was enough for me and I soloed in for 5th. :) It was a great race! It's good to have an attacking Darren back for sure. His accelerations are deceptive, he usually stays in the saddle and just speeds up; you have to watch out. It was also great to have Jim get in the break and to have Rowe (who has not raced in like 15 years) be there as well - go team!
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

core | road race | spinning

Tuesday, April 15, 2008 12:40:38 AM (Pacific Standard Time, UTC-08:00)

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Monday, April 14, 2008

Monday 14 April 2008 - weights | core

posted by: Martin

Hrs. Sleeping:
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 to each side, 40 side leg lifts to each side, 30 ball passes, 30 twisters, 70 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Just another day in the gym... at least I was able to do the plank for 3 minutes again unlike last week.

Equipment:

core | weights

Monday, April 14, 2008 10:35:24 PM (Pacific Standard Time, UTC-08:00)

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Saturday, April 12, 2008

Saturday 12 April 2008 - Volunteer Park CT | walk

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	11:30 am
Distance:	walk - 4 miles
Time (total):	40 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	70, sunny, dry, light breeze
Workout Type:	race

Breakfast:	6:00 am - smoothie 10:00 am - Shot Bloks
Lunch:	fish tacos, bread, butter, beer
Dinner:	2 pieces pizza, salad, 2 glasses wine, ice cream w/berries
Workout Food:	one small bottle with 1 scoop HEED

Course:	Volunteer Park CT
Results:	Masters A-B - 7th
Comments:	First - it was beautiful day. Yesterday was still quite cool and today it jumps up 15 degrees and the sun is out making people pink. I love it! Second - at first I was bummed I did not have the strength to do better at the finish but I should be glad I made the break. Making the move is key and if you don't do that you never even have a chance to sprint for victory so upon reflection I'm pretty happy. :) To keep things calm I took a trainer to the race and warmed up at the start/finish line. Totally removes all the stress and you can ride as long or short as you like and you don't miss the start. I have ridden this course many times so I just took one lap during a break in the action to see if there was anything new to see and there was not. After spinning moderate gears for about 25 minutes I lined up near the start about 15 minutes prior to our departure. When they let us on the course I just went right to the start line and got a spot in the front row seeing as I knew the course and had already ridden it once. Almost everyone else took a lap and got staged several rows back. Plus, I had heard BRI talking about this 'early move' they were going to throw at everyone so I wanted to make sure I was up there. At the gun I got a good start and hit the water tower in about 15th spot. Most of the usuals were up there including Matt H who drilled in on the 2nd lap in what has become his traditional warm-up routine it seems: go hard at the front. There were a few surges and I went with pretty much all of them being paranoid I would miss the move. I was able to stay in the top 20 pretty easily and then after a few laps it happened. Someone jumped (I think it was BRI?), I followed and a few others joined us as we were gone. It was a good combo for sure; it was Chris T, Gavin G and Aaron from BRI, Mike B from Excel, Flavio R from Garage, two random guys and myself. With all the strong teams represented this was it and our gap slowly grew to 20 seconds and grew to about 40 by the finish. I think we got away about 10 minutes into the race... Mostly we worked well together although Mike B did not pull. At first I thought it was because he had to bridge a bit farther than the rest of us to make it but after a bit I realized he was just not going to work. And it made sense, with three BRI guys it was their job to drive this. I was pulling quite a bit at first but then backed off when I knew we were not going to get caught. Martin "I'm no sprinter" Criminale was trying to figure out my chances and with just over one lap to go it came. Gavin surged at the top of the hill and I went after him. In theory it was perfect. BRI had three guys so they were not going to chase and everyone else was alone so they watched each other. And we got away! But then Gavin died and I could not carry through for a full lap on my own. Sure enough, just after we started up the hill for the last time Chris came roaring by with Aaron on his wheel. I was just able to catch on but had to expend a lot of energy to do so as they were going much faster. At the top of the hill I shifted up and accelerated as much as I could but no use... all could do was maintain my position. Gavin blew or gave up and so I was not last. :) With the age limit at this event being only 30, it was basically a cat 1-2 race so I really was happy to be there in the break. And did I mention it was awesome to hear my teammates yelling my name all the way around the course? It was great! After getting home and cleaning up, Shelley and I went for a SUNNY, BEAUTIFUL walk down to Pioneer Square, along the water front and then back up the hill.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

Here are all the pictures including a video Shelley took of me finishing.

road race | walk

Saturday, April 12, 2008 2:58:45 PM (Pacific Standard Time, UTC-08:00)

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Friday, April 11, 2008

Friday 11 April 2008 - weights | core | commute

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	15 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| core \| commute

Breakfast:	cereal
Lunch:	10:00 am - Promax bar 11:30 am - 2 bagels, cream cheese, one with lox, one with jam, Odwalla C Monster
Dinner:	2 beers, pie, spinach salad at Pies & Pints
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
plank	180 sec, 60 sec, 60 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:

The plank was hard today, but thinking back I have done very little core this last week so no wonder. At least riding my bike felt great! On the way home I took my scenic detour

Equipment:

Raleigh town bike

commute | core | weights

Friday, April 11, 2008 12:12:54 PM (Pacific Standard Time, UTC-08:00)

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Thursday, April 10, 2008

Thursday 10 April 2008 - commute

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	8 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	commute

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:
Results:
Comments:	Oh man, I woke up and did not feel like spinning, not at all. Plus I was thinking ahead to the races this weekend and since I seem to need tons of rest these days it was easy to justify. Especially with the way I felt riding home yesterday which was VERY slow. It's lunch time now and I think I made the right choice. I was bounding up the stairs and not feeling like I had lead in my veins so that's good. Okay, just made it home and my legs feel much better! I think I made the right decision by not spinning today.
Equipment:	Raleigh town bike

commute

Thursday, April 10, 2008 4:44:22 PM (Pacific Standard Time, UTC-08:00)

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Wednesday, April 09, 2008

Wednesday 9 April 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	8 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	40's in the morning, low 50s in the afternoon, partly sunny, dry
Workout Type:	weights \| commute

Breakfast:	2 eggs, bread, cheese, cereal
Lunch:	peanut butter bagel, 8 oz yogurt, crackers, cheese, dried papaya, water, Odwalla juice
Dinner:	salad, 2 pieces pizza, sauteed veggies, Bud light, too much wine (three glasses?)
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x17 - 25 lb
lat pull-down	2x17 - 90 lb
incline leg press	20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb
incline hack squat	15x110 lb, 15x130 lb, 15x150 lb, 12x170 lb
step ups	15x30 lb, 15x35 lb, 15x40 lb
leg extensions	3x15 - 195 lb (drop set each time)
leg curls	3x12 - 165 lb (drop set each time)

Results:

Comments:

Oy... I had a hard time getting out of bed today, my upper body exercises felt super hard (probably because I have not been doing them for a week - since last Wednesday!) and legs did not feel super. The step ups on the bench with dumbbells was kinda fun though, we could have used more weight.

It felt GREAT to commute to work on my bike again...! iPod, reasonable weather, the works. But man, my legs felt done in. I was just rolling along.

Equipment:

Raleigh town bike

commute | weights

Wednesday, April 09, 2008 11:44:33 AM (Pacific Standard Time, UTC-08:00)

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Tuesday, April 08, 2008

Tuesday 8 April 2008 - core | spinning | Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	180
Body Fat:	8
Time of Day:
Distance:
Time (total):	race - 43 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 40s, wet ground, mostly cloudy, calm