# Thursday, March 11, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 AM
Distance:  
Time (total):  
Time (moving): core – 20 min
cardio – 45 min
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather:  
Workout Type: active recovery

Breakfast: 8:15 AM – big tub of yogurt, fruit and muesli
Lunch:  
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x15
clam knee lifts 3x40
side leg lifts 3x40
roman chair knee lifts 2x50
cardio – elliptical trainer, random, 12 resistance
Results:  
Comments: Those darn leg lifts on the ball are hard! Glad to check that box this morning.

Thom was doing core and cardio today so I cut my workout a bit short in order to join him in the cardio loft. It was a nice change since I have not done this in a while (months?) and I'm realizing that just doing nothing is NOT the best way to recover.

My gym got all this new cardio equipment a couple of months ago and now every machine has a headphone jack, a small television screen, cable TV, FM radio and an iPod cord so you can plug in your iPod and listen to the music on it or even watch movies you might have on it. Pretty darn neat.

My heart rate started in the teens, quickly went into the 120s and then slowly climbed up to the 150s and stayed there for the last 20 or so minutes. It was kind of fun to do something new/different and great fun to have someone to talk to while doing it.
Equipment:  
Clothing:  
cardio | core
Thursday, March 11, 2010 8:26:54 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, March 10, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:30 AM
indoor TT – 5:30 PM
Distance:  
Time (total):  
Time (moving): indoor TT #1 – 14:52
indoor TT #2 – 14:59
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power: indoor TT #1 – 362
indoor TT #2 – 353
Total Ascent:  
Weather:  
Workout Type: threshold intervals

Breakfast: 6:30 AM – cereal
10:30 AM – 3 pieces Pilot Bread w/peanut butter and jam, tea
Lunch: 12:00 PM - Stonewall's Jerquee
2:30 PM – steamed rice, veggies, water, dark chocolate
Dinner:  
Workout Food: gym – water
indoor TT – large bottle w/1.5 scoops Cytomax

Course:
clam knee lifts 3x40
side leg lifts 3x40
ball hip raisers 3x15
ball leg extensions 3x15
roman chair knee lifts 3x40
donkey kick 3x15 – 80 lb
hip abductor 15/15/20 – 90 lb
indoor TT - 10 km rolling course
Results: official results
Comments: Mein Gott im Himmel! I was given a dose of perspective today at the indoor TT.

But first my core. It was okay but after 10 days off the Roman chair was hard… everything else was fine surprisingly.

So back to the indoor TT. I was psyched to do well but knew I had not yet recovered from my week of riding in Maui. And doing nothing Monday and Tuesday was probably not the best recipe for optimal recovery, some active rest would have been better. But I was resolved to give it a go and hoped for something around 370 watts in my first heat.

Well, it didn't happen… I got off to a roaring start and then just as quickly had trouble breathing and finding any kind of rhythm. In fact, I was really laboring! My average went from 380 to 370 and I finished barely above 360.

At the same time Sam J churned out 462 watts after having raced down here on his bike and jumping on the trainer mere minutes before we started. Jesus H.

I resolved to start a tad more subdued the second time and see if I could perhaps ramp it up as I died a slow death in heat one and faded all the way to the finish. After starting slower I soon realized that this would just be a slower ride period. :( But I did manage to turn my legs over a bit better on the descents in heat two, that was a huge problem in heat one. And really, a couple of months ago I would have been totally stoked with these numbers so maybe I should not pout so much.

The perspective was provided by Sam. He started the second heat slower than the first thinking it was going to hurt something serious and then just ramped it up and up and UP. Incredibly he pumped out 468 watts the second time and lowered his time from 13:36 to 13:29 as well.

This guy weighs just five pounds more than me and is generating 100 more watts. Oh yeah, he's also 21 years younger but still, damn! It was amazing to watch.

Now I need some more active recovery and then I want to race!
Equipment: Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels
Clothing:  
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Wednesday, March 10, 2010 10:29:18 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [3]  | 

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# Sunday, March 07, 2010
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 6:45 AM - 177
Body Fat:  
Time of Day: 8:00 AM
Distance: 77 miles
Time (total):  
Time (moving): 4:02
Time (stopped):  
Speed (moving): 19.2 mph
max speed – 44.5 mph
Speed (overall):  
Power: Brad – 3000 KJ
Greg – 3200 KJ
Total Ascent:  
Weather: 80, sunny, dry, windy
Workout Type:  

Breakfast: 7:00 AM – egg, water, oatmeal, banana
Lunch: 12:45 PM – 2 big glasses of soy milk, half a peanut butter and jelly sandwich, Corona
Dinner:  
Workout Food: 2 large bottles each w/3 scoops Perpetuem and 3 Endurolytes

Course: west Maui loop
Results:  
Comments: Shit! Damn! This road is so great!

I started the ride feeling like poop. I mean I felt really bad. As usual Brad K hit the ground running and we were doing 26 mph out of town. My body was having nothing to do with this today. I felt tight, tired, slow, pretty much like dog doo. If this had been a race and anyone had accelerated, I would only have been able to wave goodbye.

Several times I considered pulling over just to regroup and finally at around 20 miles I couldn't take it any more and asked everyone if I could stop for a sec. We pulled into the driveway of some recycling station and right there in front of my tire was a $20 bill! I bent over to pick it up and spotted another. And another! And another!! And another!!! Stretching out shitty feeling legs is much more fun with $100 in you pocket let me tell you.

10 miles later we entered the fun part of the ride. This is where I was able to light it up last Tuesday but not today. We got to the first climb, brad took off, Greg followed him and I could only watch. Damn. I was determined to finally get my legs rolling and so after cresting this first rise I left Dean and tried to bridge.

It did not work. I pushed and pushed but didn't really get any closer. They finally sat up to wait for us and we regrouped. But it helped; my legs were finally not feeling so totally blocked.

The next time Brad blasted up a hill I went with and this time I stayed with him. And the next time I was able to push him. Nice. I was finally warmed up.

From here on in I was fine. I have NO idea why I felt like such crap up until now but no matter – I was flying and this road is one of the best ever. Anywhere. On the last descent into town I got stuck behind a truck with some locals that were making it really difficult to pass so deciding that it might be wise to take it easy I sat up and waited for everyone else to join me. We cruised through town and with the benefit of a big tailwind stretch and we did not dip below 32 mph. Fun! Just before we turned left off of the highway Brad went sailing by at like 38 and I had to turn myself inside out to get close to him. Sometimes that kind of effort is a blast!

And then it was over. From here it was a 10 mile spin down to and through town and back to the condo. And I was tired. In fact I had to scoot up next to Greg at one point and ask him to please slow down! Funny how I went from feeling like dirt to feeling stellar to feeling empty. Thank god for the stellar period is all I have to say. :)

Brad is riding strong! Greg is riding strong! I can't wait to race.

Today was the last day/ride and I'm already so ready to go  back. :( Screw AZ, Hawaii rules. There is SO much to do after you get off the bike and you won't get caught in some unseasonal snow storm. Warm is worth SO much.
Equipment: Ti cycles Hyak, 42/53, 12-27, Neuvation wheels
Clothing: bib shorts, sleeveless undershirt, short sleeve jersey, cap
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Sunday, March 07, 2010 10:46:17 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Saturday, March 06, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 5:00 PM - 176
Body Fat:  
Time of Day: 9:00 AM
Distance: 18 miles
Time (total):  
Time (moving): 1:12
Time (stopped):  
Speed (moving): 15 mph
Speed (overall):  
Power:  
Total Ascent:  
Weather: 75-80 degrees, sunny, dry, calm
Workout Type: active recovery

Breakfast: 7:00 AM – toasted cheese sandwich
8:00 AM – 3 pieces toast, 2 eggs, cheese, water
Lunch:  
Dinner:  
Workout Food: water

Course: Kihei south to the end of the road and back
Results:  
Comments: Recovery ride today – just what the doctor ordered. We all felt like we needed some proper beach time.

I got some (I hope) really great footage of us riding along the coastal road which is through this massive black lava flow. Hope to get it posted as soon as I get back home.

It felt really good to just drink water!
Equipment: Ti Cycles Hyak, 42/53, 12-27, Neuvation wheels
Clothing: bib shorts, sleeveless jersey, cap
Saturday, March 06, 2010 10:29:47 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, March 05, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 6:30 AM - 175
Body Fat:  
Time of Day: 8:30 AM
Distance: 75 miles
Time (total):  
Time (moving): 4:23
Time (stopped):  
Speed (moving): 17 mph
Speed (overall):  
Power:  
Total Ascent: 3500 ish feet (according to Brad's GPS)
Weather: Except for the beginning and the end it was like stepping out of a steam bath into the shower and then getting back into the steam bath. Repeat.
Workout Type:  

Breakfast: 6:30 AM – egg, 2 servings oatmeal, banana
Lunch:  
Dinner:  
Workout Food: 2 large bottles each w/3 scoops Perpetuem and 3 Endurolytes, Clif bar, a few bites of banana bread

Course: highway to Hana and back
Results:  
Comments: Two words: sick road
Two more: rain forest

We pulled out of some viewpoint parking lot into a vicious headwind and right away the rain started. I'm not normally a complainer but today my legs felt heavy, the shoulder was narrow, the weather sucked and there was lots of traffic. After about five miles I was this close to becoming that bitchy, whiny guy that no one wants to ride with when we finally got to the good section of the Hana Highway. Then everything changed.

Okay, it kept raining, super hard at times but this road is just insane. And by insane I of course mean f'n fantastic.
- The pavement is new.
- It's constantly going up, down and turning left and right.
- The views are awesome.
- When it rains there are a ton of waterfalls to see.
- The rain forest is SO green and SO lush, totally incredible.
Surprisingly the road surface was not slick! I guess it rains here so often that any oil gets rinsed away pronto. So in spite of having to slow down some for the water we still had a blast. And because it was warm my frown soon turned into a huge grin that kept stretching wider and wider.

I had heard that this road was pretty hard to ride because of all the hills but on the way out we took it relatively easy in order to stick together and on the way back I was able to ride many of the ups in the big ring. Maybe I was just feeling good? Regardless, it was fun to dual with Brad K and Greg K on the climbs again and again.

I did gobs of work on the way home. After one more good surge over a hill I sat up to wait for the others. Greg came roaring by and Brad jumped on his wheel. I waited a bit for Dean J but by the time we got rolling those guys were already pretty small and off in the distance. What the hey, I resolved to give it a go and gave it as much as as I had left.

And I was able to slowly shrink the gap. Especially on a descent where they coasted and where I continued to spin the 12 as fast as I could. But then I got stung. Something (yellow jacket?) smacked me in the upper, inner thigh and suddenly I was coasting and frantically tugging at my shorts. Damn. The resulting welt was not so bad as far as stings go but it sure threw cold water on my big pursuit. So Dean and I just spun it in. Luckily that was only a couple of miles.

I now can't wait to ride this road again! Any dry day has GOT to make this one of the most epic routes there is. Can you say 2011? I can.

Because of the rain we did not go all the way to Hana and stopped about five miles short. I have no regrets. When we stopped to turn around the rain was bucketing down and we all just looked at each other like, "You are CRAZY for being here! Oh wait, I'm here too…"

Big bike cleaning party on the agenda for sure.
Equipment: Ti Cycles Hyak, 42/53, 12-27, Neuvation wheels
Clothing: bib shorts, sleeveless undershirt, sleeveless jersey, wind vest cap
Friday, March 05, 2010 5:15:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, March 04, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 9:30 AM
Distance: 48 miles
Time (total):  
Time (moving): 2:45
Time (stopped):  
Speed (moving): 17.4 mph
Speed (overall):  
Power:  
Total Ascent:  
Weather: 70-80, sunny, dry, very windy
Workout Type:  

Breakfast: 6:30 AM – oatmeal, banana, granola, yogurt
Lunch:  
Dinner:  
Workout Food: 2 large bottles each w/3 scoops Perpetuem and 2 Endurolytes, Clif bar

Course: Maui 'uplands'
Results:  
Comments: Today was a rest day and according to Brad K rest means drilling it into a 20+ mph hour headwind and then racing up a four mile climb. Needless to say I was not fresher at the finish than I was at the start.

Today we met up with Donnie Arnoult owner of Maui Cyclery and he let us tag along with some paying clients. Turns out Donnie used to race with Craig Undem of Cycle University back in the 90s and moved to Maui 11 years ago and has stayed here ever since. He started out with this bike tour business and six years ago opened up a bike shop. Maui Cyclery is by FAR the best bike shop on the island… Donnie has a display case full of old school racing memorabilia, rides with people like Laird Hamilton, Ryder Hesjedal, Julia Mancuso and generally knows which way is up when it comes to cycling.

Since the forecast for the highway to Hana was iffy we instead rode along the edge of the volcano and dropped down to the south end of the island. All totally in the rain shadow. But not in the wind shadow; holy crap.

The beginning was fine. It was the four of us and four clients. We rode along some phenomenal roads that were suburban even by Hawaiian standards meaning very few cars, lots of isolated homes and tons of twists and turns. After about 15 miles, a few climbs and descents we turned the corner and POW, wind.

At least it was right in our face so no need to worry about overlapping wheels, you just sat right behind the guy in front of you. The pavement was exquisitely smooth and the road was constantly undulating. This meant that at times you were doing 22 mph on a descent that you might normally hit 35 on and then you out of the saddle on a climb producing 600+ watts. Ouch.

Picture this. Donnie can hang with anyone, Brad was overflowing with enthusiasm and there was a triathlete with us that must have been jonesing for a major workout. End result? Martin is on the rivet.

At mile post 26 the ever so lovely asphalt ends and the road surface starts to resemble a patchwork quilt. Only instead of cloth they used really small sections of chip seal, packed dirt and some street from several decades ago and stitched them all together. This continues for 10 miles and can be part of an epic loop but not today. Today we turned around and reaped the rewards of our labor. And what a reward it was!

Ever had someone put their hand on the small of your back and push you up a hill? That's what we got every time we crested a rise on the way home during this stretch of road. Half of the rollers were now negotiated in the big ring and the other half were much more pleasant than had any right to be. Oh yeah, we also toned down the tempo a bit to boot. Nice.

There was one four mile climb on the way back to the car and I kinda made a joke by asking Brad how his legs felt and when he said great I jumped away. Well Brad immediately caught me and then went right on by. :( I hesitated for a second hoping that he might be kidding but no such luck. Not exactly sure why I felt obligated to go after him but I did… Too much testosterone on the road today for sure.

I caught him pretty quick but then it was a total grind to the top. And it HURT. A couple of times I would go to the front just to slow the pace a bit but it never got easy.

At the top of this hill we finally called it quits (read: Martin says, "I'm going to loop back and pick up the others.") and rejoined the group. Whew.

Thank God the rest of the ride was mellow and we could just enjoy the scenery which i gotta say was spectacular. So lush, so green. At that last regroup Donnie disappeared into the bushes for a minute and returned with a Jackson's Chameleon. Wow! That's what this place is like.
Equipment: Ti Cycles Hyak, 42/53, 12-27, Neuvation wheels
Clothing: bib shorts, sleeveless undershirt, short sleeve jersey, cap
Thursday, March 04, 2010 10:35:04 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, March 03, 2010
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:30 AM
Distance: 75 miles
Time (total):  
Time (moving): 5:00
climb – 3:30
descent – 1:30
Time (stopped):  
Speed (moving): 14.9 mph
max speed – 47 mph
Speed (overall):  
Power:  
Total Ascent: 10,023 feet
Weather: upper 60s to 80, some dense fog, wind, very calm and sunny oat the top
Workout Type:  

Breakfast: 7:00 AM – oatmeal, banana, honey
Lunch:  
Dinner:  
Workout Food: 2 large bottles each w/3 scoops Perpetuem and 2 Endurolytes, Clif bar, large bottle of water

Course: downtown Peahi to the top of Haleakala and back
Results:  
Comments: Just when you think you've ridden a hill a friend takes you up a real hill and puts everything into perspective.

We started across the street from the beach so it was harder to get any closer to sea level. From where we parked the car we rode one block, took a right and then it was up, up, UP. But I gotta say, as crazy as a 36 mile hill sounds, the grade is not so bad. And it's super consistent at about six or so percent (that's what I was told) for almost the entire climb. Yes, there are pitches that get steeper but there are also some flatter sections and even a couple of small descents on the way up.

We started very mellow (read: 250 watts). For some reason I was itching to get going but Greg K and Brad K kept telling me how so-and-so had blown their wad by starting too hard so I hung out and tried to chill.

At 3500 feet there is a little general store where we stopped and got snacks and drinks and ate them in the grass. That was really nice. From here the pace picked up (we had made a 'pact' to ride together to this point) and right away we unfortunately lost Dean J. It seemed Brad was on a mission so I just stayed close to him.

I was surprise by how easy I was breathing. Most of the time I was in my 42x25 or 23 and only needed the 27 for the occasional switchback. Standing was also feeling really good and did not sap my energy like it usually does. And my back was feeling fine! At this point anyway. :)

After a bit I noticed that Greg's breathing was in stark contrast to mine. :( He was almost panting and sure enough, shortly after I noticed this he slowly started to drift back. That was at around 6000 feet maybe? So now it was just super Brad and me. And Brad was looking good! Every time the grade would flatten out, Brad would dutifully shift up and accelerate. We just kind of took long 'pulls' and kept trading places.

There is a ranger station/tool booth at about 7500 feet where you have to pay your $5 to enter the park. My feet were kinda hot (and swollen) so getting off my bike for a minute felt pretty darn good. After this point we rode into the fog. Nothing like having it get damp and having the wind pick up to make you second guess what you are doing. And it was swirling so just  because you had a headwind at one point did not guarantee that you were going to get a tailwind around the next switchback. Headwind + climb = extra work. Big time.

ASIDE – by this time I was spending most of my time in the 25 with more and more frequent visits to the 27. Oh yes.

At around 8000 feet I started feeling the altitude and now my breathing was getting more shallow and rapid. I had to concentrate to slow it down and really blow out everything in my lungs so that they would take in as much as possible. At around 8500 feet I was in front and suddenly Brad was 30 feet behind me. Then it was 50 and then I was gone. You can't really attack on this kind of a hill – at least I can't – you just ride your pace and people either hang or they don't.

At 9000 feet I was in the 27 a LOT. Several times I would shift to the 23 and stand to release my back and after a meager five revolutions or so would be right back in the saddle. Sheesh… I felt okay in the saddle but standing was f'n hard! Because I could not get out of the saddle to do my back any good I had to get off my bike and walk for 50 feet three times in the last 1000 feet. Oh man did that feel good.

There are two visitor centers at the top of the crater. The lower one has restrooms and water and the upper one is just a lookout. Greg and Brad had both told me that the stretch of road from the lower one to the upper one was the hardest and they weren't joking. I was already in the 27 and then the road tipped up. Not being able to get out of the saddle I just had grind it out. One word: ouch.

But then I saw the 10000 foot sign. Nice. And really, I felt surprisingly good! After leaving Brad I had been able to ride my own pace and in spite of it being just a hair faster than his it was easier for me than to follow his accelerations.

I got a picture of me in front of the 10k sign, toured the parking lot and then returned to the sign and hung out to get a picture of Brad as he rode up. And then he promptly rode up the pedestrian walkway to the observation tower so I followed.

Oh. My. God.

I recall remarking that this mountain did not look like it was 10000 feet tall but now it did. We were WAY above the clouds and since it was kinda broken up you could see for ages in some directions. At times like this I wish that pictures could do the scenery justice but sadly they always fall short. :( And did I mention that the last 2000 feet were like riding through a blast zone? Nothing but pumice, red dirt and brown dirt. There was zero vegetation.

After 30(?) minutes Greg rode up and we got the obligatory group shots and got horizontal on a rock wall that had been warmed quite a bit  by the sun; what a luxurious feeling!

After another 30 or so minutes Greg checked his phone and saw that Dean had sent a text letting us know that we should pick him up on the descent so off we went. We stopped really quick at the lower visitor center to get water and put on our vests and warmers and then half a mile later there was Dean.

I love descents. No, I LOVE descents. After we hooked up with Dean I did not see anyone until we regrouped at the ranger station. At the top I was only doing about 35 mph but still easily able to pass cars – of which there were thankfully not too many. Even when I descended through the clouds/fog/mist and got myself damp, the roads were pretty darn dry so I did not have to back it down much at all. To top it off, most of the drivers were really nice and would pull over to let me by. Not all but most. :)

After regrouping I was gone again. Did I mention that I love descents? And now the roads really were dry so I started hanging it out a little more. God this was fun. On some stretches of road you could see really far ahead and one time I was able to pass a car on a left hand switchback by just taking the other lane. It felt beautiful. I was almost faster than the cars on the straights as I was spinning the 12 as fast as I cold and cars were holding back. By now I was doing 40 most of the time. All the switchbacks were marked at 15 mph and they felt so good. And they were banked just slightly so you could really just brake as you approached the entrance and then once you tipped into the turn get off the brakes and ride it out. As soon as I could pedal I was doing so.

This was nuts! I just kept going down and down, through sections that I recognized and some I had forgotten about. The entire descent took me 1.5 hours! And for a change my arms and back held up fine. My legs on the other hand did not. Those little descents on the climb? They felt like walls on the way down. But who cares? I was having the time of my life.

Back at the car Dean, Brad and Greg all showed up together so that made me feel good. It was obvious that some folks were being a bit more cautious on the descent and so I'm glad they all made it down nice and safe.
Equipment: Ti cycles Hyak, 42/53, 12-27, Neuvation wheels
Clothing: bib shorts, sleeveless undershirt, short sleeve jersey, cap (wind vest and arm warmers for part of the descent)
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Wednesday, March 03, 2010 9:44:34 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [3]  | 

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# Tuesday, March 02, 2010
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 9:00 AM
Distance: 63 miles
Time (total):  
Time (moving): 3:28
Time (stopped):  
Speed (moving): 17.9 mph
max – 43 mph
Speed (overall):  
Power:  
Total Ascent:  
Weather: 80, windy, mostly sunny
Workout Type:  

Breakfast: 7:00 AM – 2 pieces peanut butter toast, tons of oatmeal w/banana, honey
Lunch:  
Dinner:  
Workout Food: 2 large bottles, each w/3 scoops Perpetuem, large bottle of water

Course: west Maui loop - clockwise
Results: extreme fun
Comments: Oh my f'n God! the ride today was so incredibly fun I was accused of giggling uncontrollably.

We started at the nature sanctuary just east of Maalaea. From here it's just a short distance to the highway and then you pretty much ride the shoulder up to Kapalua where the shoulder disappears and the road narrows quite a bit.

The wind was massive. We struggled up to the highway, turned left and were promptly doing 42 mph. Nice. From there all the way up to Kapalua it was mostly a crosswind and did not slow much below 19 mph unless the road was going uphill. In fact, most of the time we were still in the mid 20s on the flats. This sounds not so bad but there were moments when we got moved sideways with authority. :( No matter, it was Maui and so I was having a blast. North of Kapalua it was blast x 10.

From here all the way to Kahakuloa the road alternated between a narrow two lane road, a narrow one lane road and the pavement was not always in great shape. And it was a BLAST. It was constantly up, down, left, right, repeat. Some of the climbs were quite steep – we hit one and I was in my lowest gear pronto. Two pedal strokes later I was out of the saddle and did not (read: could not) sit down until I crested.

The views were spectacular! The roads were so not like anything in WA. No guardrails, no lines, corners marked at 15 and 10(!) mph and you had to stay on the ball for sure. As much as I hate to use my brakes, I had to on a almost every descent as the crosswinds were potent and even with totally average rims my bike was getting moved sideways more than I was comfortable was with.

Lots of the transitions were the kind where you come swooping in mashing a huge gear and then promptly go running for the granny. We rode through all these tiny 'villages' (if you can even call them that – more like a small collection of houses nestled in a switchback) and passed more than one fruit stand where people were selling pineapples, shave ice, etc.

After passing through Kahakuloa the road suddenly improved and the shoulder returned. And from here back to the car it's mostly downhill. NICE. Did I mention the roads were smooth as a baby's bottom and freshly swept? NICER. I have not descended like that in ages – so much fun. And there was hardly any traffic. I could go on and on.

Finally we blasted back to the car at 35+ mph with the assistance of the wind that had buffeted us all day.

After Brad K got us all recovery Frappuccinos (decaf for me) and then it was beach, food and lots of water. I am in love with this place.
Equipment: Ti Cycles Hyak, 42/53, 12-27, Neuvation wheels
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap
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Tuesday, March 02, 2010 10:55:41 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Sunday, February 28, 2010
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: Masters – 9:35 AM
Retro – 10:35 AM
Distance: TT course – 9 miles
Time (total):  
Time (moving): Masters – 20:30
Retro – 21:52
Time (stopped):  
Speed (moving): Masters – 26.3 mph
Retro – 24.7 mph
Speed (overall):  
Power:  
Total Ascent:  
Weather: upper 40s to low 50s, dry, calm, mostly sunny
Workout Type: TT

Breakfast: 5:00 AM – cereal
7:00 AM – large bottle w/3 scoops Sustained Energy, 2 scoops Perpetuem
Lunch:  
Dinner:  
Workout Food: before race – sips of large bottle w/1.5 scoops Cytomax
in between races – 2 gels, more Cytomax

Course: Frostbite TT
Results: Masters – 4th
Retro – 2nd
official results
Comments: First race of the year and I showed up nice and rested.

Invariably you compare yourself to previous efforts on the same course and so I was glad to find out that I went a little faster than last year. My placings were slightly worse but attendance was MUCH better this time round and that's okay, I really just care about how my fitness is coming along.

I warmed up in the parking lot on the trainer and it was all very controlled and organized. AS usual my warm up probably leaves something to be desired – it's just so hard for me to really push it when not racing. AT least it was better than my typical 15 minutes spin.

In my first ride there was a slight headwind on the way out. More like heavy air really. I started in the 55x19 and settled into the 15 pretty quick. Just before the turnaround there is a tiny 'rise' and I had to grab the 16 for a few seconds there but was back in the 15 prior to slowing down for the turn.

On the way back I was in the 14 most of the way. I tried the 13 twice briefly but could not make it stick. At 1 km to go I shifted back into the 13 and tried to ramp it up and almost died (read: had to shift back to the 14) at 500 m to go… :( I managed to pull it together and finish in the 12 although that was just stroking my ego and ideal would have been the 13 with higher cadence I'm sure.

One done I promptly got back on the trainer and spun easy while sipping some more drink and taking a drag off my gel flask. I had about 30 minutes between rides.

I started in the 53x19 and quickly shifted to the 15. This time the wind felt just slightly stronger but then again, I was not as aero so that's all it might have been?

I spent more of the time with my hands on the hoods and elbows VERY bent although I did spend a lot of time with my forearms testing on the tops of the bars. Occasionally I would grab the drops for a bit. Turns out I rode exactly the same gears on my road bike as on my TT bike, the only difference is the chainring size. I also managed to finish in the 12.

What was tired after my second ride? My arms! Jesus, I must have the wimpiest triceps in the world as they were sore from getting as low as humanly possible.

My TT bike feels good. I'm loving the saddle and the position feels great. I raised my bars just a bit and it's keeping my thighs out of my chest, the only thing I might change is the stem length, it could be just a hair shorter.

It looks like I rode slightly smaller gears than last year and went slightly faster – I like that. Improvement sure is satisfying to see. And it was fun to 'battle' Lang R for the retro win again; last year I beat him by 10 seconds and this year he got me by 30. Good for him. Conditions were ideal today.
Equipment: Abici Time Machine, 42/55, 12-23, Zipp disc, tri-spoke
Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels
Clothing: skinsuit, Lycra shoe covers, knee warmers, Craft long sleeve undershirt, Polypropylene gloves

Here are some pictures.

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Sunday, February 28, 2010 12:58:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Saturday, February 27, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 10:00 AM
Distance:  
Time (total): 30 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather:  
Workout Type:  

Breakfast: 8:00 AM - banana
Lunch: 11:30 AM - smoothie
Dinner:  
Workout Food:  

Course:
clam knee lifts 3x40
side leg lifts 3x40
ball hip raisers 3x15
ball leg extensions 3x15
roman chair knee lifts 3x30
Results:  
Comments: Almost did nothing today… :) I slept in, dorked around on the computer and only went to the gym because Shelley did. Good for her.

Everything felt fine but I was hungry. Not having a proper meal before exercising or not exercising first thing in the morning means I need food.
Equipment:  
Clothing:  
Saturday, February 27, 2010 11:42:31 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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