# Thursday, July 30, 2009
posted by: Martin Criminale
Hours Sleeping: 4
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:50 AM
Distance: 155 miles
Time (total): 9:00
Time (moving): 7:32
Time (stopped):  
Speed (moving): 21 mph
max speed - 45 mph
Speed (overall):  
Total Ascent:  
Weather: low 90s, sunny, dry, light headwind at the finish
Workout Type: ride

Breakfast:  
Lunch:  
Dinner:  
Workout Food: everything the ride had to offer plus eight large bottles of nuun and half a sleeve of Fig Newtons

Course: A modified route due to problems in Stevens Canyon so we rode east via Packwood and then up Cayuse. The official route was to go up and down the Crystal Mountain road but we opted for Chinook Pass instead. Roughly the same vertical, six miles shorter and much more scenic. I think it was a good choice.
Results:  
Comments: "Fire Danger: High" is what the sign outside the park said and two friends actually did not even start because they were afraid of the heat.

The previous day Seattle had broken two records: the all time high (we hit 102) and the highest low (the mercury never dipped below 72 Wednesday evening) so this fear was not without precedent. But the day turned out great.

Right from the start you did not need ANY clothes. I rolled out of the parking lot at 5:50 AM with just a sleeveless jersey and nothing in my pockets except for my camera and some food.

What a f'n great day. The weather/temperature was perfect, I was feeling great and the group I was with was super. The last several times I have ridden RAMROD my training has not been anything close to ideal… Lately I just don't get out for as many of the long, epic rides that I used to do so I have had to rely on racing fitness to carry me through. Luckily it has worked out but this year was kinda extreme. Not only had I not done any long rides but I had not raced or hardly even ridden my bike in weeks. Sometimes family stuff just gets in the way and that is what happened to me.

I was hoping that 1) I'd have a super day and 2) that all the stops would help me recharge. Thank goodness I was right on both counts.

I was riding with my good friend John P who I used to race with and his friend Ben J. Turns out Ben is a crackup and we had a fantastic time.

Right from the 'gun' our speed was between 26-28 mph. We had hooked up with some ByrneInvent folks and so were roughly 10 strong and everyone seemed pretty close in terms of how fast they wanted to and could ride. We would ask each other stuff like, "How is it going…?" and Ben would answer, "Not bad for a 62 year old man with advanced syphilis." And so it went.

At the first food stop we lost a couple of wheels - no biggie. WE gained them back at the first pee stop just outside of town. :) At the next food stop just outside of Ashford we lost a couple more and then as the road tipped up climbing along Skate Creek we lost even more.

I have only ridden this stretch about three times and today was a blast except for the bees that swarmed us. I felt like I was in some B sci-fi movie to tell you the truth as we were swatting and waving our arms up the entire climb. On the descent they had done some construction and there were three spots where the asphalt was gone and we had to ride through gravel. Two were no big deal and one had pretty abrupt edges. :( I still bombed it. I love descending!

As we neared the park our group of 10 or so thinned until it was just John, Ben and myself by the time the real climb began. Ben looked really at ease and I felt awesome at first until my back started to tighten up. I had to stop two (three?) times just to stretch it but each time really helped and my legs felt darn good considering the miles I had been logging lately.

ASIDE - amazingly I was able to ride the majority of the climb in my 42x23! It was not until we had gone at least half way that I needed to shift to the 25.

As we neared Cayuse Pass we had separated ourselves from John and Ben started to tell me about how he and his friend Frank would sprint for summits… I knew it was coming but did not know where the finish line would be. Ben was nice enough to tell me after he was out of the saddle whipping his bake back and forth and had already opened up a 20 foot gap.

Don't worry Ben, I'll remember that… :)

We waited for John and then headed up to Chinook Pass together. This time I was ready. Chinook has this huge, amazing wooden arch over the road that is the obvious finish line. I just shut my mouth and sat behind Ben as we approached the top and as I could feel him start to get twitchy I shifted up, stood up and took off.

To his credit he challenged me but by then I was in the big ring and just gave it a little extra juice and was able to claim the KOM. Testosterone is a great thing.

We snapped some pictures and then dropped back down to Cayuse Pass and then down to the deli stop at the base of the Crystal Mountain road. Did I mention that I like to go downhill? Well this was a loooong hill for sure. And at the bottom I got the park entrance (or exit in our case) sprint for good measure.

Sandwiches and Cokes! Every year this deli stop is exactly what I want when I get there. Real food and really cold caffeinated soda tastes pretty damn good when the temperature is toping 90 and you have already ridden 100+ miles.

And by the way, the temperatures on the south side of the mountain were NOT bad at all. It must have been at least 10 degrees cooler than in Seattle. Very comfortable. All those people that stayed home? Too bad for them.

You always want a train when you leave the deli stop - the more the better. As the three of us rolled out and craned our necks looking around there was no one in sight. Oh well, what can you do but plod along. Into the headwind. And heat. And by now it was getting hot (low 90s?). Luckily I had hydrated very well and had one bottle of nuun and one or plain water to dump on myself at intervals.

I had worn a cotton cap with the theory that I could soak it and it would keep me cool. The reality was each time I soaked it the cap would dry out completely within about five minutes. Rats. I did appreciate the sun visor though. John had even worn a 100 percent cotton tank top in hopes that it would retain some sweat and thus cool him and he discovered the same thing I did. It did not last long at all.

Finally we caught one guy and he was even able to pull some. And then we caught about six more but not one of them would pull through! So John, Ben and I did all the work all the way to the bottom of the Mud Mountain road when suddenly John just refused to pull through and forced the bunch behind us to do a little bit of work. Way to go John. :)

At the finish there was a sprinkler and so off came the shoes, jersey, helmet and into the water went Martin. Nice. Then it was time for ice cream and potato chips and more water. Then it was time for a (cold!) shower, more water and when we got home a couple of beers.

Then I was useless for the rest of the day.

Thanks John and Ben for a fantastic ride! 2009 turned out to be a great year.
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing: shorts, sleeveless jersey, cap

Here are some pictures.

Thursday, July 30, 2009 8:21:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, July 29, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance: 9 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: upper 90s, sunny, dry
Workout Type: commute

Breakfast: 6:30 AM - cereal
10:00 AM - fruit yogurt, tea
Lunch: 11:00 AM - 3 pieces Pilot Bread w/peanut butter and jam
Dinner:  
Workout Food: water

Course:  
Results:  
Comments: Under the pretense of resting for tomorrow I did not go to the gym today… :)
Equipment: Raleigh town bike, 36x16
Clothing: baggy MTB shorts, sleeveless wicking shirt
Wednesday, July 29, 2009 10:38:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, July 28, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 AM
race - 7:00 PM
Distance: run - 3.75 miles
race - 32 miles (including warm-up)
Time (total):  
Time (moving): run - 30 min
race - 50 min
max speed - 37 mph
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: upper 90s, sunny, dry
Workout Type: core | run | Pacific Raceways

Breakfast: 7:00 AM - smoothie
10:00 AM - almonds
10:30 AM - Cheese It crackers
Lunch: 11:30 AM - pasta w/red sauce
1:00 PM - ice cream, water
Dinner: 8:00 PM - beer, water
9:30 PM - beer, pita chips
Workout Food: gym - water
race - nuun

Course:
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, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 30 straight, 30 twisting
run - treadmill, zero incline, 7.5 mph
race - flats
Results: Masters
1st prime - pack
2nd prime - pack
finish - 1st
Comments: At some point you run out of adjectives and superlatives to describe the weather… it was hot. Even in the gym, all the fans are just moving warm air around.

My run felt good! An eight minute pace is now feeling very relaxed and I think it's time to take it to the streets. I'll be riding my brains out Thursday (RAMROD) and this weekend (Courage Classic) but after that it's run, fat boy run. :)

At the Pacific Raceways the pace was quite relaxed throughout the race if you were in the bunch. Corrie M took off after a break, caught it and stayed away for about 2-3 laps. Dave H tried as well but when someone chased him down I tagged along and the entire pack chased me.

This was a theme for the night. The entire pack would chase me like their life depended on it but would let plenty of people who were more dangerous (Dave, Paul M, etc.) simply ride up the road. At one point after we caught the break Corrie was in I put in a huge effort out of turn two, got a gap, went super hard for 100 yards and when I looked back the field was strung out single file killing themselves to bring me back.

And I did not have the fitness to simply power away so bottom line is I went nowhere.

With two laps to go I told Dave I would be happy to lead him out and he said, "No, I will lead YOU out." Okay, fine.

Coming out of the big left hand corner I moved up to his wheel and told him I was there and he hit the front going into the last right hander at the beginning of the finish straight. He ramped it up beautifully and I could just sit there, slowly shift up and keep an eye out on the bunch behind me.

ASIDE - one thing he also did that was super was ride right next to the barrier on the right so I only had to look over my left shoulder.

As soon as I saw someone get out of the saddle behind me I jumped as well and since all the real sprinters were not in attendance today I held everyone off. :) Thanks Dave.
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing: shorts, sleeveless jersey, cap
Technorati Tags:
core | road race | run
Tuesday, July 28, 2009 11:59:00 AM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Monday, July 27, 2009
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:15 AM
Distance: run - 3.75 miles
commute - 9 miles
Time (total):  
Time (moving): run - 30 min
7.5 mph/8 minute mile pace
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: 90+, sunny, dry
Workout Type: core | run | commute

Breakfast: 7:00 AM - smoothie
10:00 AM - fruit yogurt, almonds
Lunch: 1:00 PM - veggie burrito, chips, salsa, 2 beers, water
Dinner: 8:00 PM - cheese, crackers, water, juice, pita chips, mango, yogurt
Workout Food: water

Course:
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, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 20 straight and 20 twisting - 20 lb
run - treadmill, zero incline, 7.5 mph
Results:  
Comments: Ran with Tuck H today, that was nice. I am noticing that pretty much anything defined as physical exercise with someone else is more fun than alone as long as it's defined as 'training' for me. If I'm just going for a fun ride or exploring then no biggie but as soon as I call it training as in preparation for some bigger event then I have a hard time doing it alone.
Equipment: Raleigh town bike, 36x16
Clothing: As little as possible which when riding to and from work is a pair of baggy MTB shorts and a sleeveless wicking t-shirt.
commute | core | run
Monday, July 27, 2009 11:45:00 AM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Saturday, July 25, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 7:00 AM
Distance: 92 miles
Time (total):  
Time (moving): 5:12
Time (stopped): 1:15
Speed (moving): 17.7 mph
Speed (overall): 14.2 mph
Total Ascent: 3474 feet
Weather: 80, mostly sunny, dry, not much wind
Workout Type: tandem ride

Breakfast: 6:30 AM - yogurt, banana
Lunch: 1:30 PM - green salad, bread, butter, salmon, asparagus, 3 beers
Dinner: 8:30 PM - pasta salad, Cheese It crackers, water
Workout Food: water, nuun, banana, cheese sandwich, Marion berry pie, Talking Rain Power

Course: official route
Results: We finished and had a great time, yeah!
Comments: A great day, great company and pretty good legs made for a fantastic ride.

Shelley and I hooked up with Andy G again and contrary to the forecast from a couple of days ago, it did not turn into a cooker and instead was rather pleasant.

The last two tandem rides have not feel super for me but today was much different. It was cooler than expected (read: not scorching) and the cloud cover kept us very comfortable even though I was fine in a sleeveless jersey.

The organizers support this ride really well. There is a food stop about every 15 miles and we hit them all except for the last one. We did not always eat but it was nice to just hop off the bike for a couple of minutes and stretch, I think it made a big difference.

We did eat in Duval - they had real sandwiches there. Yum! And in Carnation, that was where they had pie. :)

The only mishap was one flat that Andy got riding through Cherry Valley but we got it fixed in short order and were on our way in no time. It was a nail! I am still blown away by the fact that a nail can somehow get lodged in a bicycle tire. And it's always completely perpendicular to the ground, like someone was holding up up waiting for you to ride over it…

At the finish of this ride they have a fantastic meal which is included in the ride registration fee. Nice. Just like last year it was a delicious mixed green salad, grilled asparagus, chicken, salmon, super bread, pasta salad and brownies for dessert. Did I mention that there was a beer garden and that your ride number was worth two drink tickets? Yes! And people were giving me tickets left and right…! I could not drink that much beer and in turn had to give some away myself. :(
Equipment: Co-Motion tandem, 30/42/53, 12-27

Yesterday I upgraded the bike from 9-speed to 10-speed, swapped the 12-25 for a 12-27, put on a new chain and replaced the 55-tooth chainring with a 53.

I had recently upgraded my race bike from the older 10-speed STI shifters to the new ones (all cables under the bar tape) and so once I got a new cassette and chain for this bike it was time to wrench.

We had been having some major shifting problems on the tandem… it was really hard to get the chain to climb up into the big ring. It looked like the limit screws and cable tension were fine so on a whim I put on this new 53. Bingo! Shifting was a dream. I checked out the 55 and all the pins that help pull the chain up were worn totally smooth and all rounded off. Duh… And after riding the 53 I think it is fine. Sure, there are times when the 55 is nice but we are not racing and I am not missing those two teeth in front.
Clothing: shorts, sleeveless jersey, cap

Here are some pictures.

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Saturday, July 25, 2009 2:31:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, July 24, 2009
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 AM
Distance: run - 3.5 miles
commute - 9 miles
Time (total):  
Time (moving): run - 30 min
8:34 pace
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 70s, mostly sunny, dry
Workout Type: core | run | commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course: core - plank 180 sec, 120 sec
run - treadmill, 7 mph, zero incline
Results:  
Comments: Hoo boy, I Had no motivation for anything other than the plank today… :) Once that was in the bag I hit the cardio loft and the treadmill my second training run.

Yesterday my legs felt all tingly while running but today it was already much better. Whenever I start running after lots of time off my legs feel like they were asleep and the blood is rushing back to places it has not been in ages. Not a good feeling. My skin itches and it's a huge distraction but after 3-5 mellow runs I'm much better so it's always a matter of just getting those first few runs under my belt.

My ride home felt great! I went up Interlaken and stood up the entire hill spinning quickly and easily.

My town bike is a blast! I have ridden it a ton lately and it's just so fun/simple/retro/low maintenance. I think I air up the tires like twice/month, oil the chain once/month and that's it. Nice. Plus, being able to jump on in tennis shoes is a kick in the pants. Living my second childhood here.
Equipment: Raleigh town bike, 36x16
Clothing:  
Friday, July 24, 2009 2:29:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, July 23, 2009
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 AM
Distance: run - 3.5 miles
commute - 20 miles
Time (total):  
Time (moving): run - 30 min
8:34 pace
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 70s, mostly sunny, dry
Workout Type: core | run | commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:
knee lifts 20, 35, 35
twisters 3x30 - 12 lb
sit-ups 25, 25, 20 on incline board
run - treadmill, 7 mph
Results:  
Comments: Thom was doing abs to day so I joined him. Having company is great.

Afterword I hit the treadmill for my first training run of the year! Shelley and I would like to run the Vegas half marathon again in December and this time I'd like get in more training than last year. The treadmill seems like the perfect way to get started; low impact and easier than out on the road.

I took the long way home via the Ballard locks, Discovery Park, the Magnolia bluff and Myrtle Edwards Park. Nice.
Equipment: Raleigh town bike, 36x16
Clothing:  
commute | core | run
Thursday, July 23, 2009 2:10:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, July 22, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 AM
Distance:  
Time (total):  
Time (moving): cardio - 30 min
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | cardio

Breakfast:  
Lunch:  
Dinner:  
Workout Food:  

Course:
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, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 60 - no weights
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Results:  
Comments: Man, the plank was hard… I have unfortunately noticed that my form is not always so great and my hips tend to rise up a tad. Gotta put a stop to that.

Cardio was okay but my will to work stank. Big time.
Equipment:  
Clothing:  
cardio | core
Wednesday, July 22, 2009 9:09:27 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, July 21, 2009
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 AM
walk - 12:00 PM
Distance: commute - 9 miles
walk - 2 miles
Time (total):  
Time (moving): cardio - 30 min
walk - 45 min
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 80s, sunny, dry
Workout Type: core | cardio

Breakfast: 7:00 AM - smoothie
10:00 AM - Zone Perfect bar (blech…)
Lunch: 1:30 PM - 3 pieces Pilot Bread w/peanut butter and jam, Odwalla Citrus C Monster
2:00 PM - Promax bar
Dinner: Quinoa, greens, sauce, beer
Workout Food: water

Course:
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, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 20 straight and 20 twisting - 25 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm (barely!)
Results:  
Comments: I had a super low day this morning at the gym and then got home, tuned in the Tour and watched Bradley Wiggins climb like an insane man. And look totally calm doing it! What a superstar.
Equipment:  
Clothing: not much, it's hot
cardio | commute | core | walk
Tuesday, July 21, 2009 12:19:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Monday, July 20, 2009
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:45 AM
Distance:  
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core

Breakfast: 6:45 AM - cereal, fruit
9:00 AM - LARABAR Peanut Butter Cookie
10:30 AM - block of cheese
Lunch: 12:00 PM - 3 pieces Pilot Bread w/Nutella
Dinner: 7:00 PM - green salad w/tuna, nuts, cheese, 2 beers, 3 chocolates
Workout Food: water

Course:
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, 50 leg extensions, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 20 straight and 20 twisting - 25 lb
Results:  
Comments: Argh… I was dorking around on the computer this morning playing with Google Voice and got to the gym too late to do cardio. I suck.
Equipment:  
Clothing:  
Monday, July 20, 2009 12:13:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Saturday, July 18, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 9:30 AM
Distance: 61 miles
Time (total):  
Time (moving): 3:38
Time (stopped): 44 min
Speed (moving): 17 mph
Speed (overall): 14 mph
Total Ascent: 3309 feet
Weather: 80, sunny, dry, light breeze
Workout Type: tandem ride

Breakfast: 6:30 AM - smoothie
Lunch: 2:30 PM - 2 fried eggs, 4 pieces bread, cheese, salsa, bean dip, water, 2 truffles
Dinner:  
Workout Food: 3 small bottles w/nuun, Fig Newtons

Course: Coulon Park to Snoqualmie Falls and back
Results:  
Comments: Shelley and I went for a ride with Andy G to prep for the Seattle Century. It was a perfect day, very comfy at the start and hot but not crazy at the finish.

I drank three bottles to day and it was not enough. I also did not eat nearly enough. I had nothing until we got to the falls and then as we started back I promptly got light headed and bonked. We pulled over and I had my remaining Fig Newtons, some more to drink and slowly I came around… Can't believe I made that mistake. :(

By the time we hit May Valley on the way home I was feeling much better and were able to cruise on the flats at least.

I'm really surprised by how hard a 60 mile tandem ride is these days. I can still go fast for a short period of time but endurance or power to turn big gears is non-existent.

But it was really fun. Both Shelley and Andy seemed to have a super time and that kept my spirits up for sure.

When I got home I realized how thirsty I still was… All the water I drank had electrolytes in it and I think I could have used some plain water or juice or something. I was pretty mineral rich shall we say.
Equipment: Co-Motion tandem, 30/42/55, 12-25
Clothing: shorts, sleeveless jersey, cap
Saturday, July 18, 2009 6:26:56 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, July 17, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 AM
track - 7:00 PM
Distance:  
Time (total):  
Time (moving): cardio - 30 min
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: upper 80s, sunny, dry, light breeze
Workout Type: core | cardio | track race

Breakfast: 6:30 AM - smoothie
9:00 AM - nectarine
11:00 AM - Odwalla Mango Tango
Lunch: 2:30 PM - 2 PB&J sandwiches, water
4:30 PM - Clif Quench
Dinner:  
Workout Food: gym - water
track - nuun

Course:
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, 30 ball passes, 30 knee lifts, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb
back extensions 20 straight and 20 twisting - 25 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
Results: Cat 1-2
12 lap scratch - pack
miss and out - 11th
8x5 points race - pack
Comments: Core felt better today including the second set of plank! Hopefully I can go for a bit longer next week and work back up to 2x180 seconds.

It was HOT at the track, it felt great! I was hydrated, rested so no problem. Kenny W was out again, good to see him after his broken collar bone and the surgery required to assemble it. I am not jealous!

There were two primes in our scratch race but the pace was not crazy. I could not move anywhere but managed to ride wheels and finish comfortably.

In the miss and out the pace was also not crazy so riders kept coming over the top. I had to do likewise twice but after 12 or so laps I was pretty blown and when another rider came around I was stuck underneath and did not have the energy to back out and around. So it goes.

There were several attacks in the points race and after a bit three riders got away. Then Joe H took off and I followed and we got away clean. The only problem is we went nowhere… The leaders had a gap and for a bit we did too but then after about four laps the bunch caught us and the shortly thereafter we caught the leaders.

I took some risks and was at the back for a while trying to rest up and luckily it worked and I did not get gapped. I finished in the bunch with one fourth(?) place sprint finish from when Joe and I were off the front.

Brian S was in turn four cheering, that was great! And we had Tony B and Kurt A in the Cat 3 field, right on.
Equipment: Raleigh Rush Hour Pro, Zipp disk, Zipp 404 front, 49x14
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap
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Friday, July 17, 2009 2:28:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, July 16, 2009
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 AM
Distance: 20 miles
Time (total):  
Time (moving): cardio - 30 min
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: 80, sunny, dry, light breeze
Workout Type: core | cardio | commute

Breakfast: 6:30 AM - smoothie
10:00 AM - almonds
Lunch: 2 PB&J sandwiches, water
Dinner: 7:00 PM - picnic at Volunteer Park - bread, tuna, cheese, veggies, water, wine, chocolate
Workout Food: water

Course:
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, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 20 straight and 20 twisting - 25 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
commute - to work down Interlaken, home via Ballard, the locks, Discovery Park, a loop around Magnolia and then along the Seattle waterfront, through Belltown and up Pike
Results:  
Comments: What a GREAT day to ride your bike home…! Hot, tons of other commuters, great music on the iPod - good times.

I was really surprised by how many people were walking their bikes across the Ballard locks and by how many folks were riding through Discovery Park - more than I have ever seen I think.

Riding along Myrtle Edward's Park a dad was cruising along with his son who must have been all of four years old. Nice! Oh yeah, no training wheels either.
Equipment: Raleigh town bike, 36x16
Clothing: baggy MTB shorts, sleeveless wicking t-shirt, cap
cardio | commute | core
Thursday, July 16, 2009 10:53:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, July 14, 2009
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:15 AM
Distance: commute - 9 miles
ride - 31 miles
Time (total): ride - 1:42
Time (moving): cardio - 30 min
Time (stopped):  
Speed (moving): 18 mph
max speed - 34 mph
Speed (overall):  
Total Ascent:  
Weather: 70, mostly sunny, dry, light breeze
Workout Type: core | cardio | commute | ride

Breakfast: 2:30 AM - 3 Advil, Trader Joe's organic tea & lemonade
6:30 AM - cereal
9:30 AM - Odwalla Super Food
Lunch: 12:30 PM - 2 pieces Pilot Bread/cheese, 2 pieces w/peanut butter and jam, Odwalla Protein Monster, water
3:30 PM - Promax bar
Dinner: 8:30 PM - green salad, 4 pieces cheese toast, 2 beers, rice pudding
Workout Food: gym - water
ride - nuun

Course:
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, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 20 straight and 20 twisting - 25 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
ride - UW, Leschi, around Mercer Island (counter clockwise), Madrona, Union, home
Results:  
Comments: Last night I was in bed by 9 and woke up around 2. Damn. :( Did I mention I was hung over…?

Every core exercise was hard today but cardio - once I got warmed up - was great. My head was not tip top but it felt smooth and I was able to maintain higher cadence than most days.

I felt silky smooth on my commute. As good as you can feel on a four mile ride… One the way home I was climbing Interlaken in the saddle on my single speed and not even breathing very hard.

After work I hooked up with Leif C for his weekly jaunt around Mercer Island. Today we were joined by Mike H and Mike T. Mike H had just finished the 'Mercer Island World Championships' with Ian M and company and the pace was pretty torrid so he was already well worked. That did not slow him down much though as he pulled strong and won the sprint at the end.

Cornering with Leif and Mike H was a dream. There was NO slowing down - ever - and sometimes we even pedaled all the way around the bends. There are not many people that can or will ride like this.

I started out feeling good but rapidly ran out of steam. I was able to hang on and even pull but my efforts were shorter than Leif or even Mike H. We dropped Mike T half way around the island.

We just did one lap and did not double back today. That was fine with me and I enjoyed my ride up Madrona and home. The weather was perfect.
Equipment: commute - Raleigh town bike, 36x16
ride - Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap
Tuesday, July 14, 2009 9:49:39 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Monday, July 13, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance: 9 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 60s, mostly cloudy, dry
Workout Type: commute

Breakfast: 6:30 AM - cereal
9:30 AM - almonds
Lunch: 12:00 PM - 2 pieces Pilot Bread w/cheese, 2 w/peanut butter and jam,almonds, carrot juice, water
4:00 PM - LARABAR Peanut Butter Cookie
Dinner: 6:00 PM - French fries, 4 beers
8:00 PM - yogurt, Ovaltine, frozen grapes, water
Workout Food: water

Course: Down to work via Interlaken, home via Belmont.
Results:  
Comments: Jesus, the ride home after happy hour at the Eastlake Bar and Grill was not pretty… good thing I was really careful.
Equipment: Raleigh town bike, 36x16
Clothing: baggy MTB shorts, wicking t-shirt, cap
Monday, July 13, 2009 11:48:00 AM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Saturday, July 11, 2009
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 10:00 AM
race - 3:30 PM
Distance: race - 20 miles
Time (total):  
Time (moving): race - 40 min
Time (stopped):  
Speed (moving): max speed - 33 mph
Speed (overall):  
Total Ascent:  
Weather: 80, sunny, dry, blue sky, light breeze
Workout Type: core | cardio | Redmond

Breakfast: 6:45 AM - cereal, banana
8:00 AM - water
Lunch: 11:30 AM - nuun, mac & cheese, veggies, lentil pate, bread
Dinner: 6:30 PM - potatoes, corn, 3 beers
9:00 PM - 2 ice cream sandwiches, water
Workout Food: gym - water
race - nuun

Course:
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, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 20 straight and 20 twisting - 25 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
Results: Masters (40+) - pack finish
Comments: Man, every single core exercise was hard today! That's what I get for being so sporadic about going to the gym. On the upside cardio felt great, probably because I showed up with some food in my stomach and was hydrated and not half asleep. :)

It was hot but I was hydrated and it felt fine. I'm really liking nuun for hot weather rides, you just drop a tablet in your bottle and you know you are good to go. And at the end of the ride you are coated in white salt crystals. :)

It was just RC R and myself for IJM.org today which is not enough to control anything so I resolved to try and get in the right move. Lots of top guns were here today so I was hoping that a couple of us and maybe on Garage rider would sneak off and that would be it. I knew I Needed help as I have not had the strength to make anything stick on my own these last couple of months.

Garage went early and I came along for the ride. Doug D (Lenovo) was doing the same thing as me so a couple of times we got away together but it never lasted very long.

One of the times we caught a break the pack was way strung out behind me and so I just kept right on going. Half a lap later Todd G (Counter Balance) was with me and we were away very cleanly. Todd pulled, I pulled, Todd pulled and then I was done! Holy cow, that guy was riding me off his wheel… I think my pulls were for 1/4 of a lap and then he'd pretty much tow me around for the remainder. It was a shame too as we were flying and if it had been two months ago the outcome might have been very different.

As it was Todd had to sit up since he could not sustain this and the pack was chasing hard.

I tried once more but again it didn't last long. And because I had worked myself over quite a bit early on in the race I was gassed with three laps to go. Chris T (Benaroya Research) won in impressive style - that guy is a crit machine.

After the race people gave me huge props for my efforts and even Chris said he was pissing himself when Todd and I were off the front. On paper that's a great combo but right now it's not a reality. It does feel good to see that I know what to do, that's part of the winning formula anyway.
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap, soaked my jersey and cap before the start - it felt really nice
Saturday, July 11, 2009 4:08:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, July 10, 2009
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance: 4 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:  
Results:  
Comments: I hesitated to even record this day… I mean I only rode TO work (all downhill) and then got the car from Shelley and drove home (all uphill).

I guess everyone is entitled to a low period, I just hope mine does not last much longer.
Equipment: Raleigh town bike, 36x16
Clothing: Just my work clothes, you don't even work up a sweat coasting downhill.
Friday, July 10, 2009 2:20:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, July 09, 2009
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance: 10 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: 70, sunny, dry
Workout Type: commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:  
Results:  
Comments: No motivation for anything other than sitting my ass on my commuter bike and rolling down the hill to work.
Equipment: Raleigh town bike, 36x16
Clothing: baggy MTB shorts, wicking shirt, cap
Thursday, July 09, 2009 1:56:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, July 08, 2009
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:15 AM
Distance: 10 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: 70, dry, mostly sunny, light wind
Workout Type: core | cardio | commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:
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, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 20 straight and 20 twisting - 25 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
Results:  
Comments: Well, at least I was not hating life in the cardio loft today and managed to maintain 75 rpm…
Equipment: Raleigh town bike, 36x16
Clothing:  
cardio | commute | core
Wednesday, July 08, 2009 1:11:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, July 07, 2009
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance: 9 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: upper 60s, partly cloudy, dry
Workout Type: core | cardio | commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:
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, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb
back extensions 20 straight and 20 twisting - 25 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm
Results:  
Comments:  
Equipment: Raleigh town bike, 36x16
Clothing:  
cardio | commute | core
Tuesday, July 07, 2009 1:02:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Monday, July 06, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 11:00 AM
Distance: 43 miles
Time (total): most of the afternoon
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: 70s, sunny, dry, light breeze
Workout Type: ride

Breakfast: 6:00 AM - cereal
Lunch: veggie burger, salad, fries, iced tea
Dinner: a crap load of food, wine and beer at Alastair's team party
Workout Food: water, Shot Bloks

Course: Fauntleroy ferry dock, around Vashon Island, home
Results:  
Comments: My god Vashon Island is hilly…! We got lucky and did not tackle the worst hills going up but man this would be killer going the other direction. Burma Road? Holy hate.

Shelley and I had a good time. We chatted as we rode and had lunch in town.

NOTE - the best place to eat is called the Monkey Tree and it rules. It also only accepts cash so we had to eat at some lame food at some lame 'pub' down the street. That will teach me to carry an emergency $20.

The ride home was hot and slow… it felt good to get in the house, out of the sun and hydrate.
Equipment: Co-Motion Robusta, 30/42/55, 12-25
Clothing: shorts, sleeveless jersey, cap
Monday, July 06, 2009 3:52:00 AM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Saturday, July 04, 2009
posted by: Martin Criminale
Hours Sleeping: 4
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:40 AM
Distance: 17 miles
Time (total): race - 35 min
Time (moving):  
Time (stopped):  
Speed (moving): max speed - 35 mph
Speed (overall):  
Total Ascent:  
Weather: upper 60s, sunny, dry
Workout Type: race

Breakfast: 5:00 AM - cereal
6:00 AM - lots of water
Lunch: 10:30 AM - tortilla chips, lentil pate, beer (YES…! At 10:30!), water
Dinner: 6:30 to about 9:00 PM - A shit ton of food on Aaron's roof deck BBQ… 4 beers, 2 veggie dogs w/buns, black eyed bean salad, 2 helpings of mixed green salad, 2 ears of corn, salmon, chocolate covered pretzels and a variety of potato chips. Jesus.
Workout Food: nuun

Course: Joe Matava CT in Burien, WA
Results: Masters A-B
Comments: Oof… not much sleep last night, it was hot. Plus my race was at 8:40 IN THE MORNING so to ensure my breakfast was digested I had to get up at 5.

But hey, the weather was cooler so that was very nice. As was the course! The pavement was new, there was no sand or debris on the ground and there were very few or those protruding lane markers and manhole covers. I was arcing the turns, it felt like I was on skis. Love it.

I got on the trainer at 8 for 20 minutes and could only muster the 53x19 and 17. Then I said screw this and rode two laps of the course before lining up five minutes before our start. It was one of those mornings where I did not see hardly anyone and then suddenly 40 guys show up. Nice.

For IJM.org it was me, Alastair L, Corrie M and RC R. The gun goes off and Kyle (First Rate Mortgage) is off the front like a shot, probably just to get around turn one safely. Prior to the race, since this was my first time on this course, I was talking to RC and he told me that turn one on the first lap was the only thing I needed to worry about. I was poised to go with Kyle but this guy is famous for his lack of staying power so I just hung in the first row and decided to preview the course at speed before trying anything.

Garage was here in force and on a mission. They raced very well always on the offensive and chasing moves that did not contain their riders.

About three laps in I found myself off the front with no less than three Garage riders and so it went. Once I went away with Mike B, once with Alex R, once with Tom W and sometimes I was too winded to do anything and had to watch.

I saw Corrie get in one move that looked promising but like everything else today it fizzled rather quickly.

Benaroya Research had a couple of strong riders here including Chris T but he never showed himself all day. And there were some Second Ascent riders that just pulled for the sake of getting a workout it seemed… what else can you call it when they have riders off the front and continue to lead the pack hard or chase like mad and then don't counter?

Towards the end of the race I had just put in an effort and was sorta gassed but with four to go I told myself I needed to maintain concentration and moved up again.

ASIDE - this course was really safe. I'm amazed that there were crashes in just about every field. It was also very easy to move up as both straights were nice and long.

With three to go some rider was off the front and Second Ascent was chasing them down. On the back stretch I moved up to second wheel as an opening appeared in that part of the bunch and when the rider off the front was caught the Second Ascent rider just kept plowing ahead at this pseudo time trial pace.

As we rounded turn three I saw the Lenovo rider behind me hesitate and one last look before turn four confirmed that there was about 20 feet of open space behind me. It was an opportunity served up on a silver platter so I had to take it.

Coming out of turn four I shifted up and easily left the Second Ascent rider behind. Gabe T and Dean J were watching from the finish line and had been cheering me on throughout the race and once again I heard them yelling my name. Support during races is awesome!

I had a huge gap crossing the line. Turn one and two were never so fine as on this lap. I took the whole road and practically did not have to stop pedaling and could have coasted to the top of the hill most likely. :)

But coasting won't win you any races and Garage had reacted swiftly to my move. Mike B caught me exactly one lap after I took off and the bunch swarmed me between turn three and four. Damn. This move was so perfect, if only I had the strength to finish it off. :(

ANOTHER ASIDE - Garage, unlike Second Ascent had a goal. After catching me with one lap to go they managed to lead out the winner. Good job. That's what you can do with eight riders and a plan and the willingness to carry it out.

As it was I had to settle for cruising across the line at the back. I felt like someone who knows what to do but is trapped in the body of someone less capable than they need in order to carry out the job. Because of family constraints I almost did not ride my bike at all in June but this last week has been fantastic. Race on Tuesday (PR), race on Wednesday (track), ride on Thursday, race again on Friday (track) and then the race today. It probably took a little of the edge off but it sure is fun!

I rode through/around one wreck in our race. It was fairly early on and was unfortunately all too typical. The pack was lining up for turn one and some guy decided to jam up the inside. Of course his bike handling skills were not up to the task and instead of leaning over far enough to hold his line (which would have been easy considering the unlimited traction) he faded right and bobbled his bike. This pushed people into the curb on the outside of the corner and some guy touched wheels in the process and went down kind of hard. I was told there were other crashes but never saw or heard them. Good for Corrie, Alastair and RC to stay away from that mess.

This is a fun course, I'll be back for sure.
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap
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Saturday, July 04, 2009 3:51:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, July 03, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: ride - 12:00 PM
track - 7:00 PM
Distance: ride - 9 miles
Time (total):  
Time (moving): ride - 1:30
Time (stopped): ride - 29 min
Speed (moving): ride - 6.1 mph
Speed (overall): ride - 4.7 mph
Total Ascent: ride - 1072 feet
Weather: low 80s, sunny, dry, light wind
Workout Type: ride | track race

Breakfast: 8:00 AM - cereal
Lunch: 2:30 PM - bread, lentil pate, water, lemonade, tortilla chips, green salad
6:00 PM - Shot Bloks
Dinner: 10:00 PM - 2 beers, 4 pieces pizza
Workout Food: ride - water, Shot Bloks
track - nuun

Course: ride - Grand Ridge
Results: 15 lap scratch race - DNF
2 lap heat - 4th
35 lap scratch race - DNF
Comments: Grand Ridge above I-90 had been recommended to Shelley and I by two people so we figured we'd give it a go. And boy did we get lost at first. Not so much lost as not knowing where you were but we did not find the trail that went from the west side of Tiger Mt along the south side of I-90 and up to the Highpoint Road exit.

After hiking the bike back and forth down three different trails we just crossed the freeway on the sidewalk and rode up the bike path on the north side of I-90. Done.

Oh man did it feel like ages since we rode the mountain bike tandem… :( I was unclipping for everything and bailing on every other switchback. We finally made it up to the top and had been underway for 1:30 (including all of the stumbling around earlier) so decided to head back to the car. The return trip took us about 30 minutes! It sure pays to 1) be going downhill and 2) know where you are going.

This was a fun trail and we'll be back for sure.

It was my first Friday night at the track and I was a tad intimidated. That's not a good way to show up.

In the first race there were a couple of guys just off the front and Grant B asked if he could get out of the bunch so I gave him some room. He was off like a shot but then Pekka J tried to go after him when there was less room and shoved his rear axle nut into my front wheel.

A spoke snapped, my bars wobbled, I thankfully stayed upright but had to exit the track after just five laps. Kurt A was nice enough to let me use his spare front for the remainder of the evening.

In my 2 lap heat I did not advance to the final (only the top two riders moved on) but I was in a close sprint for third so at least was not last out of the six.

In the last race they threw in some primes to keep the pace hot and it worked. I was doing okay following wheels but then a situation presented itself and I went off the front. I was joined by two and after my initial 300 m effort was already wiped out…! After just one more lap we were joined by two more but after my second pull I went high and tried to drift back as the pack was hauling ass and right behind us.

I let one group go by and then stupidly let another go by and knew I had made a mistake right away… The second group was the last group and I could not grab the last wheel so was off the back.

I sat there for a bit thinking I would just quit but then the field slowed and I tried for another lap to catch back on. No dice. Another attack or prime or something and the pace picked up and I was distanced once more so with about 10 laps to go I exited the track. Rats.

At least I did something… I'm guessing I could have sucked wheel and finished but I hate doing that. I guess I just need to get stronger. On the up side my slightly larger gear felt okay.
Equipment: Ellsworth Witness
Raleigh Rush Hour Pro, Zipp disk, 49x14
Clothing: ride - baggy MTB shorts, sleeveless jersey, cap
track - shorts, sleeveless undershirt, short sleeve jersey, cap

Here are some pictures.

Friday, July 03, 2009 12:19:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, July 02, 2009
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:30 AM
Distance: 52 miles (according to my cyclometer)
Time (total):  
Time (moving): 2:53
Time (stopped):  
Speed (moving): 18 mph
max speed - 36 mph
Speed (overall):  
Total Ascent:  
Weather: 70s, sunny, cloudless, dry, light wind
Workout Type: ride

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water, Shot Bloks

Course: around Lake WA clockwise with a detour to see Shelley in Bellevue
Results:  
Comments: Just doin' my thang! iPod loaded, sun glasses on and no agenda other than to enjoy the day.

I started out pedaling a good cadence but it gradually got slower and slower as the ride progressed. I did not want to kill myself and coming home along Rainer I noticed that I was doing 20-22 mph into the headwind and it was hard… So I backed way off and twiddled up Lake WA Blvd at around 18 mph. Nice.

My back was a bit sore today so I stood on all the climbs to keep my spine straight. It really helped.
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap
Thursday, July 02, 2009 11:04:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, July 01, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:45 AM
track race - 7:00 PM
Distance:  
Time (total):  
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Weather: mid 70s, sunny, dry, light wind
Workout Type: core | track race

Breakfast: 6:30 AM - smoothie
8:30 AM - almonds
Lunch: 12:00 PM - rice and stir fry veggies
5:00 PM - Odwalla Mo' Beta juice
Dinner: 10:00 PM - spinach salad, 3 pieces bread w/lentil pate, lemonade
Workout Food: water

Course:
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, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb
back extensions 20 straight, 20 twisting - 25 lb
Results: Master A
8 lap scratch - pack
miss and out - 2nd
5x5 points race - 1st
Comments: I was still only able to hold the plank for two minutes the second time round but at least it did not pain me as much as Tuesday… maybe I can try for more soon. Who am I kidding, right? I just need to do it and quit whining about it.

Last week at the track I could not help noticing that my gear (52x15) was smaller than everyone else's… and of course I forgot to change it so this week I rode the exact same thing.

According to this gear chart I'm on a 93.6 inch gear. But according the gear chart in my track bag I'm on a 91.5. So I double checked using my calculations and discovered that the chart in my track bag is busted. Whatever, it's all relative anyway. Bottom line is I was spinning faster than everyone last week and again this week.

They combined the A and B fields tonight for a total of 17 riders I think. Helping me out tonight were Corrie M and Phil S aka Bilko. Corrie has been training like never before in 2009 and Bilko is always a pleasure to race with so this was great.

And who should show up today but my old friend Robert P back from the Ti Cycles days… it was great to see him. Unfortunately he snapped a bolt on his seatpost after the first race and had to drive home early. Rats.

In the scratch race Corrie took off on the second lap! Nice. He was soon joined by two other riders and I Had my hopes up but I could soon see that they were fading. I countered once we caught them but it was shut down pronto and then at the finish I was mid pack. No worries, that was the warm up.

A miss and out is not usually my cup of tea. My (not so) mad skillz on the track mean my bag is longer scratch races and points races and maybe the point-a-lap race. Basically anything I can break away in and don't have to sprint, sprint, sprint. Because I can't sprint too hot I have found that sitting at the back is very risky for me so I tend to go to the front and 2nd or 3rd from the bottom is perfect. So that's where I went. Some guy was in the lead, Bilko was on the outside of him and I was on the outside of Bilko.

The pace was not crazy and so even though people came over the top twice and the rider in the lead changed I was able to get right back into my preferred position each time.

When it was down to about six Kele M was in the front and Bilko, who had unfortunately been pinched by Harley S earlier on, yelled at me from the infield to go around. So I did. No one forced the pace and no one came around me then there were three.

And I was screwed. With me were Jim F (the best sprinter out here) and Harley S who is no slouch either. I knew that if I lead it out hard I would hand it to Jim on a silver platter so I saved my jump until about 175 m to go.

ASIDE - for some reason no one attacked me… I was not crawling by any means but I was not going that fast either and I kept looking and expecting but nothing happened so eventually I had to go.

As predicted, Jim came around me easily but I managed to just hold off Harley. That felt food. Afterwards Bilko told me that maybe I should have gone hard as Harley has much less of a sprint if the pace is hot and it was a foregone conclusion that Jim was going to win. Lucky for me it worked out this way.

That result gave me a big boost for the points race! It started out very manageable and I figured I would just look for the right move to counter so stayed near the front.

Approaching the first sprint I almost got into trouble as the pack got strung out and gaps started to open up in front of me. This is always a danger when they combine the masters fields as the levels of fitness are pretty diverse. But I only had to go around one rider and have a little patience and then I was back with the leaders in time for the second sprint.

I saw it line out and this time I did not get boxed so was 4th wheel across the line. I think Jim won and he had to go really hard to earn this one so that was perfect for me. I looked back and did not see anyone I recognized on my wheel so when the leaders went up track I went straight ahead and gave it full gas.

15 laps to go. And I got a BIG gap right away. Within three laps I had half a lap on the field so was pretty confident I could get this next sprint. And I did no problem.

10 laps to go. At this point you just put your head down and dial in a pace you think you can hold until the end and don't worry about what is going on behind you… :) I knew that I had Corrie and Bilko back there so just got down to business as they say. The early enthusiasm of the breakaway had worn off long ago and I did slow a tad to pace myself but coming up on the next sprint I still had a solid half lap and sometimes slightly more, that always helps the motivation.

5 laps to go. I had a bad spot somewhere around here but thankfully it did not last long. And at one point the field slowed so much that I could see them on the same straight as me! For the briefest of moments I entertained the thought of lapping them but then the bell would ring and they would speed up and pull away.

With two laps to go I knew I had it in the bag. Baring a flat or some sort of all-out TTT on the part of the field I was good to go and for the first time ever I was able to sit up, raise my arms and enjoy the finish.

Thanks to Bilko and Corrie for running interference.
Equipment: Raleigh Rush Hour Pro, Zipp 404 front, Zipp disk rear, 52x15
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap
Wednesday, July 01, 2009 3:10:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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