This was a relatively easy week, topped off with my first real race of the season at Cherry Pie.
Monday 1/31
Prescribed: Rest day
Actual: Rest day
Tuesday 2/1
Prescribed: WO1: Defiance Crossfit, WO2: Long Sprints (30 second)
Actual: WO1: Did "complex" lifting today - combination of power clean, hang squat cleans, and push jerks. WO2: Good sprints workout. Also 50min easy commute home.
Wednesday 2/2
Prescribed: WO1: 2 hour ride with 10min tempo efforts, WO2: Stretching
Actual: WO1: Did 90min with several tempo efforts on way to work, then 50min easy home after work. WO2: Stretched
Thursday 2/3
Prescribed: WO1: Defiance Crossfit, WO2: Active Recovery with HC progressions
Actual: WO1: Hard workout at Crossfit, did a whole bunch of different exercises (including pullups, pushups, squats, thrusters, box jumps, etc). WO2: 2x50min easy commute with some HC progressions.
Friday 2/4
Prescribed: WO1: Noon ride, WO2: Stretching
Actual: WO1: Worked through the Noon ride, didn't have time to ride later :-( WO2: Stretched
Saturday 2/5
Prescribed: WO1: 2 hour pre-race ride with various intervals, WO2: Stretching
Actual: WO1: Had a nice 2 hour ride with Andi, WO2: Stretched
Sunday 2/6
Prescribed: WO1: Race at Cherry Pie, WO2: Stretching
Actual: WO1: Had a great race at Cherry Pie - got 6th out of about 30 in the Women's 1/2/3. It was a good race! If you want to read my full race report, I'll be posting one soon. WO2: Stretched
Weekly Totals:
Prescribed: 13:20
Actual: 13:12
Thanks for reading!
Wednesday, February 9, 2011
Looking Forward and Back
It's been a while since I've written a proper post (not just a training log), so I thought I'd reflect a little about how my season went last year and what I'm looking forward to this season. When I started racing last year, I didn't really have any goals, since I knew next to nothing about bike racing. I think my first goal was to race at least 25 times in my first year. Well, I didn't count too closely, but I think I raced at least 40 times last year, a number of those being stage races or track omniums that I counted as one race. So I think that was a success. As my season progressed, I made more goals for myself. First, it was to upgrade to Cat 3 - that ended up happening fairly quickly. My next goal was to make Cat 2, which I achieved in time to race in the Elite/U23 road race and crit at Elite Road Nationals, as well at the time trial. Having done that, I wasn't really sure what to do next, but then I decided I needed a coach to help bring order to my training (which was haphazard and inadequate) and set realistic goals. Dan Smith of SportVelo became my coach, and once again I had some goals: I wanted to compete at Track Nationals in the Individual Pursuit. I don't really remember how I figured that out as a goal, since I'd never done a pursuit before, but I guess it just sounded really cool - a short time trial on a fixed gear bike on a velodrome. Well, it turns out that I really really like the pursuit, and I had great races at both the NCNCA District Track Championships and at Elite Track Nationals. Overall, I'm really happy with the way my first year of bike racing turned out. There were a number of races where I probably could have done better, but they just helped identify my weaknesses so that I could work on them for this year.
I am very excited for the 2011 racing season. I'm racing with the Webcor/Alto Velo Bridge Team, and I think that all of our riders and staff are absolutely amazing. We've also got some great sponsors, with Webcor, Kaenon sunglasses, Patagonia, SportVelo, and Voler.
My goals for this year are a little bit vague, but I've got better ones at the start of this season that I did last year. Strangely enough, my number one goal for the year is the furthest in the future - I want to podium in the Individual Pursuit at Track Nationals (since I got 6th last year). More specifically, I'd like to break 3:50, since I only managed a PR of 4:01.3 last year. But Track Nationals is at the end of September, so in the meantime I've got some other goals: I want to upgrade to Cat 1 on the road. Although it's an important goal to me, I'm also a bit flexible on it - my real goal is to become a really good bike racer. If that means that I'm not the one finishing top 5 because I just gave my teammate a leadout to win the race, then I'll settle for that too. I'm still a bit new to the whole racing as a team thing, but I'm also really excited to race with and for my team. I'd also like to race more on the track, though I'm not sure how much time I'll be able to devote to it. Lastly, I want to PR at the Sattley time trial (and hopefully win in the U23 category).
Part of the reason I'm so excited for this season is that I feel like I'm so much more prepared than I was last year. My fitness is significantly better, and my bike handling skills and tactics are much improved. I'm looking forward to further improving my skills and tactics, as well as pushing the boundaries of my fitness. There are a couple of races that I'd really like to do well at, but really I'm looking forward to all of the racing this season.
I am very excited for the 2011 racing season. I'm racing with the Webcor/Alto Velo Bridge Team, and I think that all of our riders and staff are absolutely amazing. We've also got some great sponsors, with Webcor, Kaenon sunglasses, Patagonia, SportVelo, and Voler.
My goals for this year are a little bit vague, but I've got better ones at the start of this season that I did last year. Strangely enough, my number one goal for the year is the furthest in the future - I want to podium in the Individual Pursuit at Track Nationals (since I got 6th last year). More specifically, I'd like to break 3:50, since I only managed a PR of 4:01.3 last year. But Track Nationals is at the end of September, so in the meantime I've got some other goals: I want to upgrade to Cat 1 on the road. Although it's an important goal to me, I'm also a bit flexible on it - my real goal is to become a really good bike racer. If that means that I'm not the one finishing top 5 because I just gave my teammate a leadout to win the race, then I'll settle for that too. I'm still a bit new to the whole racing as a team thing, but I'm also really excited to race with and for my team. I'd also like to race more on the track, though I'm not sure how much time I'll be able to devote to it. Lastly, I want to PR at the Sattley time trial (and hopefully win in the U23 category).
Part of the reason I'm so excited for this season is that I feel like I'm so much more prepared than I was last year. My fitness is significantly better, and my bike handling skills and tactics are much improved. I'm looking forward to further improving my skills and tactics, as well as pushing the boundaries of my fitness. There are a couple of races that I'd really like to do well at, but really I'm looking forward to all of the racing this season.
Tuesday, February 8, 2011
JEP Coaching Scholarship Report: Week 10
This was a hard week with a lot of good training. Good weightlifting, sprints, and then some great riding with the Bridge Team for our team camp. I was pretty tired by the end of the week, but got some really good rides in.
Monday 1/24
Prescribed: Rest day
Actual: Rest day
Tuesday 1/25
Prescribed: WO1: Defiance Crossfit, WO2: Power sprints
Actual: WO1: Another good day of lifting - new one rep max of 235lbs on deadlift, then a bunch of push press and box jumps. WO2: Did some good power sprints, though my legs were a bit tired after lifting. WO3: Easy commute home (50min)
Wednesday 1/26
Prescribed: WO1: Threshold in aerobars, WO2: Stretching
Actual: WO1: I was extremely tired, probably from Crossfit and then not sleeping well, so I skipped the efforts and just rode in aerobars for 90min. WO2: Stretched
Thursday 1/27
Prescribed: WO1: Defiance Crossfit, WO2: Pedal in Drops
Actual: WO1: Tired at Crossfit, no new max for front squat. Then a timed set involving way too many kb swings, lunges, and clapping pushups. WO2: Rode to work and back in the drops.
Friday 1/28
Prescribed: WO1: The Noon Ride, WO2: Stretching
Actual: WO1: Went on the Noon Ride for the first time, had a good ride. Managed to not get dropped despite somewhat tired legs. WO2: Stretched
Saturday 1/29
Prescribed: WO1: 3 hour ride at Bridge Team Camp, WO2: Stretching
Actual: WO1: Great ride with the team, riders and staff. Ride was just over 2.5 hours because we rode so fast! WO2: Back on the bike for an hour for some skills practices. WO3: Stretched
Sunday 1/30
Prescribed: WO1: 3 hour ride at Bridge Team Camp, WO2: Stretching
Actual: WO1: It was raining, so we settled for 2:15, but we still had a good ride as a team. WO2: Stretched
Weekly Totals:
Prescribed: 15:30
Actual: 15:59
Thanks for reading!
Monday 1/24
Prescribed: Rest day
Actual: Rest day
Tuesday 1/25
Prescribed: WO1: Defiance Crossfit, WO2: Power sprints
Actual: WO1: Another good day of lifting - new one rep max of 235lbs on deadlift, then a bunch of push press and box jumps. WO2: Did some good power sprints, though my legs were a bit tired after lifting. WO3: Easy commute home (50min)
Wednesday 1/26
Prescribed: WO1: Threshold in aerobars, WO2: Stretching
Actual: WO1: I was extremely tired, probably from Crossfit and then not sleeping well, so I skipped the efforts and just rode in aerobars for 90min. WO2: Stretched
Thursday 1/27
Prescribed: WO1: Defiance Crossfit, WO2: Pedal in Drops
Actual: WO1: Tired at Crossfit, no new max for front squat. Then a timed set involving way too many kb swings, lunges, and clapping pushups. WO2: Rode to work and back in the drops.
Friday 1/28
Prescribed: WO1: The Noon Ride, WO2: Stretching
Actual: WO1: Went on the Noon Ride for the first time, had a good ride. Managed to not get dropped despite somewhat tired legs. WO2: Stretched
Saturday 1/29
Prescribed: WO1: 3 hour ride at Bridge Team Camp, WO2: Stretching
Actual: WO1: Great ride with the team, riders and staff. Ride was just over 2.5 hours because we rode so fast! WO2: Back on the bike for an hour for some skills practices. WO3: Stretched
Sunday 1/30
Prescribed: WO1: 3 hour ride at Bridge Team Camp, WO2: Stretching
Actual: WO1: It was raining, so we settled for 2:15, but we still had a good ride as a team. WO2: Stretched
Weekly Totals:
Prescribed: 15:30
Actual: 15:59
Thanks for reading!
JEP Coaching Scholarship Report: Week 9
Another good week on the bike. I got some good time in on my TT bike, some sprints, and another Early Bird Crit. It ended up being a long week, but I felt pretty good.
Monday 1/17
Prescribed: Rest Day
Actual: Rested
Tuesday 1/18
Prescribed: WO1: Defiance Crossfit, WO2: 90min in aerobars
Actual: WO1: Slightly lighter lifting at Crossfit, but then did a timed set that involved a total of 36 deadlifts at bodyweight (which is 70% of my max weight for deadlifts), as well as some box jumps. WO2: Did a total of 95min on my TT bike riding to and from work.
Wednesday 1/19
Prescribed: WO1: 4x10 z4 in aerobars, WO2: Stretching
Actual: WO1: Did four decent efforts, felt awful but pushed through it as much as I could. WO2: Stretched, WO3: 55min ride home from work, easy, some in aerobars
Thursday 1/20
Prescribed: WO1: Defiance Crossfit, WO2: 60min active recovery
Actual: WO1: Started with front squats at Crossfit, followed by a crazy workout known as "Fight gone bad", involving five sets of one-minute rounds of wall balls, sumo deadlift highpulls, box jumps, push press, rowing, and rest. WO2: Nice easy commute to work, appreciated the recovery time after the crazy crossfit workout. Also rode home for an extra 50min.
Friday 1/21
Prescribed: WO1: Sprints, WO2: Stretching
Actual: WO1: Did 9 high-speed sprints. I practiced my form sprinting standing up, which is getting better (something about my body shape and geometry on the bike makes it feel a bit odd for me to stand on the bike, so I didn't use to do it much). WO2: Rode home easy, 50min. WO3: Stretched
Saturday 1/22
Prescribed: WO1: 3 hour ride with as much tempo as possible, WO2: Stretching
Actual: WO1: Rode 3 hours with Andi, Haley, and Ethan. Climbed OLH, then looped around and climbed West OLH, for some good climbing efforts. WO2: Stretched
Sunday 1/23
Prescribed: WO1: Early Bird Training Crit (ride there, race, ride back), WO2: Stretching
Actual: WO1: Rode to the Early Bird crit, then raced, then rode back. I felt even better and more comfortable this week than the past two at the Early Birds, but unfortunately there was a crash in the 1/2/3 field leading to the pack being neutralized for half the race. Still, it was good practice for me, and I think I'll be ready for the Cherry Pie crit coming up soon.
Weekly Totals:
Prescribed: 15:00
Actual: 17:01
Thanks for reading!
Monday 1/17
Prescribed: Rest Day
Actual: Rested
Tuesday 1/18
Prescribed: WO1: Defiance Crossfit, WO2: 90min in aerobars
Actual: WO1: Slightly lighter lifting at Crossfit, but then did a timed set that involved a total of 36 deadlifts at bodyweight (which is 70% of my max weight for deadlifts), as well as some box jumps. WO2: Did a total of 95min on my TT bike riding to and from work.
Wednesday 1/19
Prescribed: WO1: 4x10 z4 in aerobars, WO2: Stretching
Actual: WO1: Did four decent efforts, felt awful but pushed through it as much as I could. WO2: Stretched, WO3: 55min ride home from work, easy, some in aerobars
Thursday 1/20
Prescribed: WO1: Defiance Crossfit, WO2: 60min active recovery
Actual: WO1: Started with front squats at Crossfit, followed by a crazy workout known as "Fight gone bad", involving five sets of one-minute rounds of wall balls, sumo deadlift highpulls, box jumps, push press, rowing, and rest. WO2: Nice easy commute to work, appreciated the recovery time after the crazy crossfit workout. Also rode home for an extra 50min.
Friday 1/21
Prescribed: WO1: Sprints, WO2: Stretching
Actual: WO1: Did 9 high-speed sprints. I practiced my form sprinting standing up, which is getting better (something about my body shape and geometry on the bike makes it feel a bit odd for me to stand on the bike, so I didn't use to do it much). WO2: Rode home easy, 50min. WO3: Stretched
Saturday 1/22
Prescribed: WO1: 3 hour ride with as much tempo as possible, WO2: Stretching
Actual: WO1: Rode 3 hours with Andi, Haley, and Ethan. Climbed OLH, then looped around and climbed West OLH, for some good climbing efforts. WO2: Stretched
Sunday 1/23
Prescribed: WO1: Early Bird Training Crit (ride there, race, ride back), WO2: Stretching
Actual: WO1: Rode to the Early Bird crit, then raced, then rode back. I felt even better and more comfortable this week than the past two at the Early Birds, but unfortunately there was a crash in the 1/2/3 field leading to the pack being neutralized for half the race. Still, it was good practice for me, and I think I'll be ready for the Cherry Pie crit coming up soon.
Weekly Totals:
Prescribed: 15:00
Actual: 17:01
Thanks for reading!
JEP Coaching Scholarship Report: Week 8
This week was a little light for me because I was sick for most of it. It was really just a cold, but it made me pretty miserable, so I skipped a couple of rides - riding outside in the cold and fog is really not pleasant when you also have a cold. I felt better by the weekend though, and did a nice long ride on Saturday, then rode over to the Early Bird crit on Sunday.
Monday 1/10
Prescribed: WO1: Rest day or optional 30-60min on rollers
Actual: WO1: Took the day off, starting to feel sick
Tuesday 1/11
Prescribed: WO1: Defiance Crossfit WO2: Seated Sprints
Actual: WO1: Went to Crossfit, did lifting, then a lot of situps, kettlebell swings, and wall balls. WO2: Felt tired and sick after crossfit, didn't bike.
Wednesday 1/12
Prescribed: WO1: VO2 Max in Aerbobars WO2: Stretching
Actual: WO1: Still feeling sick, didn't ride :-( WO2: Did stretch.
Thursday 1/13
Prescribed: WO1: Defiance Crossfit, WO2: 90min in aerobars
Actual: WO1: No main lifting set, just a hard timed set involving hang squat cleans, kb swings, and running. WO2: Still sick :-(
Friday 1/14
Prescribed: WO1: Active recovery WO2: Stretching
Actual: WO1: Felt somewhat better today, rode for an hour. WO2: Stretched.
Saturday 1/15
Prescribed: WO1: Spectrum Ride then climb Kings. WO2: Stretching
Actual: WO1: Slept in a bit, so skipped Spectrum ride. Climbed Kings hard, then finished out 3 hours. WO2: Stretched.
Sunday 1/16
Prescribed: WO1: Ride to Early Bird, race, ride back.
Actual: WO1: Rode to Early Bird (10 miles), then had a good training race. I was much more comfortable in the pack this week than I was last week. Felt pretty good in the race, then rode home.
Weekly Totals:
Prescribed: 14:50
Actual: 8:52
Thanks for reading!
Monday 1/10
Prescribed: WO1: Rest day or optional 30-60min on rollers
Actual: WO1: Took the day off, starting to feel sick
Tuesday 1/11
Prescribed: WO1: Defiance Crossfit WO2: Seated Sprints
Actual: WO1: Went to Crossfit, did lifting, then a lot of situps, kettlebell swings, and wall balls. WO2: Felt tired and sick after crossfit, didn't bike.
Wednesday 1/12
Prescribed: WO1: VO2 Max in Aerbobars WO2: Stretching
Actual: WO1: Still feeling sick, didn't ride :-( WO2: Did stretch.
Thursday 1/13
Prescribed: WO1: Defiance Crossfit, WO2: 90min in aerobars
Actual: WO1: No main lifting set, just a hard timed set involving hang squat cleans, kb swings, and running. WO2: Still sick :-(
Friday 1/14
Prescribed: WO1: Active recovery WO2: Stretching
Actual: WO1: Felt somewhat better today, rode for an hour. WO2: Stretched.
Saturday 1/15
Prescribed: WO1: Spectrum Ride then climb Kings. WO2: Stretching
Actual: WO1: Slept in a bit, so skipped Spectrum ride. Climbed Kings hard, then finished out 3 hours. WO2: Stretched.
Sunday 1/16
Prescribed: WO1: Ride to Early Bird, race, ride back.
Actual: WO1: Rode to Early Bird (10 miles), then had a good training race. I was much more comfortable in the pack this week than I was last week. Felt pretty good in the race, then rode home.
Weekly Totals:
Prescribed: 14:50
Actual: 8:52
Thanks for reading!
JEP Coaching Scholarship Report: Week 7
This week was a bit of a rest week, after all the riding I did over the holidays. Spent a fair amount of time in the aerobars, did some sprints, a long ride, and an Early Bird crit. Unfortunately did a lot of riding in really cold weather, which I'm not sure is any better than the rain we had before.
Monday 1/3
Prescribed: Rest day
Actual: Rest day - enjoyed a quiet day, even had the day off work.
Tuesday 1/4
Prescribed: WO1: Defiance Crossfit, WO2: 60min active recovery with high cadence progressions
Actual: WO1: Good lifting at crossfit. Hang power cleans felt heavy because my one rep max increased. WO2: 51min easy (but cold) ride to work, then 51min easy ride home, with some high cadence
Wednesday 1/5
Prescribed: WO1: 90min with 3-4x10min z4 in aerobars, WO2: Stretching
Actual: WO1: Well, I was on my bike for about 90min, and I did try to go hard for three 10min intervals, but my legs felt awful. When I started it was barely above freezing outside, and Canada was so foggy I could barely see anything, so I'm sure that didn't help. WO2: Stretched. WO3: Rode home from work, 50min easy
Thursday 1/6
Prescribed: WO1: Defiance Crossfit, WO2: Endurance in aerobars for 90min
Actual: WO1: Good lifting, push press and front squat. Also did a total of 100 lunges holding 30lbs and 50 box jump burpees. WO2: Split time in aerobars into my commute for 2 50min chunks.
Friday 1/7
Prescribed: WO1: Seated Sprints 2x4-5 of 10sec z7 WO2: Stretching
Actual: WO1: Misread workout, did 2x5 of 20sec z7 sprints. WO2: Stretched
Saturday 1/8
Prescribed: WO1: 3 hour ride with tempo, WO2: Stretching
Actual: WO1: Did just under 3 hours with Dan, MaryAnn, and Haley. WO2: Stretched
Sunday 1/9
Prescribed: WO1: 3 hour ride with tempo OR Early Bird Training Crit, WO2: Stretching
Actual: WO1: Rode across the bridge to the Early Bird training crit. I did the P1/2/3 race in the afternoon (no clinic), which was good practice for me for riding in a pack. Pack skills are one of my biggest weaknesses, so I'll probably be back for most of the Early Birds to get a feel for it, even if I do have to ride with the fast men to practice. I haven't done a crit since last August, and I'm still feeling a bit uncomfortable following wheels closely after my crash on the track in August. WO2: Stretched.
Weekly Totals
Prescribed: 15:20
Actual: 15:28
Thanks for reading!
Monday 1/3
Prescribed: Rest day
Actual: Rest day - enjoyed a quiet day, even had the day off work.
Tuesday 1/4
Prescribed: WO1: Defiance Crossfit, WO2: 60min active recovery with high cadence progressions
Actual: WO1: Good lifting at crossfit. Hang power cleans felt heavy because my one rep max increased. WO2: 51min easy (but cold) ride to work, then 51min easy ride home, with some high cadence
Wednesday 1/5
Prescribed: WO1: 90min with 3-4x10min z4 in aerobars, WO2: Stretching
Actual: WO1: Well, I was on my bike for about 90min, and I did try to go hard for three 10min intervals, but my legs felt awful. When I started it was barely above freezing outside, and Canada was so foggy I could barely see anything, so I'm sure that didn't help. WO2: Stretched. WO3: Rode home from work, 50min easy
Thursday 1/6
Prescribed: WO1: Defiance Crossfit, WO2: Endurance in aerobars for 90min
Actual: WO1: Good lifting, push press and front squat. Also did a total of 100 lunges holding 30lbs and 50 box jump burpees. WO2: Split time in aerobars into my commute for 2 50min chunks.
Friday 1/7
Prescribed: WO1: Seated Sprints 2x4-5 of 10sec z7 WO2: Stretching
Actual: WO1: Misread workout, did 2x5 of 20sec z7 sprints. WO2: Stretched
Saturday 1/8
Prescribed: WO1: 3 hour ride with tempo, WO2: Stretching
Actual: WO1: Did just under 3 hours with Dan, MaryAnn, and Haley. WO2: Stretched
Sunday 1/9
Prescribed: WO1: 3 hour ride with tempo OR Early Bird Training Crit, WO2: Stretching
Actual: WO1: Rode across the bridge to the Early Bird training crit. I did the P1/2/3 race in the afternoon (no clinic), which was good practice for me for riding in a pack. Pack skills are one of my biggest weaknesses, so I'll probably be back for most of the Early Birds to get a feel for it, even if I do have to ride with the fast men to practice. I haven't done a crit since last August, and I'm still feeling a bit uncomfortable following wheels closely after my crash on the track in August. WO2: Stretched.
Weekly Totals
Prescribed: 15:20
Actual: 15:28
Thanks for reading!
Tuesday, January 4, 2011
JEP Coaching Scholarship Report: Week 6
I met with Coach Dan this week to go over my annual plan so now I've nailed down what this season is going to look like. I'll be doing quite a lot of racing, since the Bridge Team has a busy schedule, and that's exactly what I want to do this season. This week was another with a lot of time in the saddle. I need to work on my endurance, especially with a bunch stage races coming up in March (Merco, Madera, and San Dimas).
Racing Goals:
1. Race a 3k pursuit at track nationals in 3:50 or less
2. Upgrade to Cat 1 on the road
3. Upgrade to Cat 2 on the track
4. PR at Sattley Time Trial
Monday 12/27
Prescribed: WO1: 3 hour tempo ride, WO2: Stretching
Actual: I was very tired, so I only got in one good 10min effort at tempo, and cut the ride a bit short to 2.5 hours. WO2: Stretched.
Tuesday 12/28
Prescribed: WO1: Lifting at Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Great workout at Crossfit, improved my one rep max for hang power clean to 125 lbs, deadlift stayed at 225lbs. WO2: Rode with Andi easy in aerobars for 90min.
Wednesday 12/29
Prescribed: WO1: 2 hour tempo ride or 1 hour on rollers if raining, WO2: Stretching
Actual: WO1: Rode 2 hours, only got rained on a little bit. WO2: Stretched.
Thursday 12/30
Prescribed: WO1: Lifting at Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Another good lifting day, improved front squat one rep max to 175 lbs. Some more lifting and exercises and then I was worn out. WO2: Really, really tired after Crossfit, so I only managed 60min in the aerobars..
Friday 12/31
Prescribed: WO1: 3 hour tempo ride, "as you feel", WO2: Stretching
Actual: WO1: Very tired, but managed to hang on for 3 hours. WO2: Stretched
Saturday 1/1/2011
Prescribed: WO1: 90min threshold in aerobars, 4x10min z4, WO2: Another 90min on road bike. WO3: Stretching
Actual: WO1: Rode with Andi and MaryAnn, did 4x10min z4 on Alpine. Ended up with 2.5 hours, so went inside and finished with half an hour easy on the trainer. WO3: Stretched
Sunday 1/2
Prescribed: WO1: 3 hour tempo ride, WO2: Stretching
Actual: WO1: Another ride with Andi and MaryAnn. Very tired, so when we ended up with just over 2.5 hours I stopped there. WO2: Stretched.
Weekly Totals
Prescribed: 21:20
Actual: 19:56
Thanks for reading!
Racing Goals:
1. Race a 3k pursuit at track nationals in 3:50 or less
2. Upgrade to Cat 1 on the road
3. Upgrade to Cat 2 on the track
4. PR at Sattley Time Trial
Monday 12/27
Prescribed: WO1: 3 hour tempo ride, WO2: Stretching
Actual: I was very tired, so I only got in one good 10min effort at tempo, and cut the ride a bit short to 2.5 hours. WO2: Stretched.
Tuesday 12/28
Prescribed: WO1: Lifting at Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Great workout at Crossfit, improved my one rep max for hang power clean to 125 lbs, deadlift stayed at 225lbs. WO2: Rode with Andi easy in aerobars for 90min.
Wednesday 12/29
Prescribed: WO1: 2 hour tempo ride or 1 hour on rollers if raining, WO2: Stretching
Actual: WO1: Rode 2 hours, only got rained on a little bit. WO2: Stretched.
Thursday 12/30
Prescribed: WO1: Lifting at Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Another good lifting day, improved front squat one rep max to 175 lbs. Some more lifting and exercises and then I was worn out. WO2: Really, really tired after Crossfit, so I only managed 60min in the aerobars..
Friday 12/31
Prescribed: WO1: 3 hour tempo ride, "as you feel", WO2: Stretching
Actual: WO1: Very tired, but managed to hang on for 3 hours. WO2: Stretched
Saturday 1/1/2011
Prescribed: WO1: 90min threshold in aerobars, 4x10min z4, WO2: Another 90min on road bike. WO3: Stretching
Actual: WO1: Rode with Andi and MaryAnn, did 4x10min z4 on Alpine. Ended up with 2.5 hours, so went inside and finished with half an hour easy on the trainer. WO3: Stretched
Sunday 1/2
Prescribed: WO1: 3 hour tempo ride, WO2: Stretching
Actual: WO1: Another ride with Andi and MaryAnn. Very tired, so when we ended up with just over 2.5 hours I stopped there. WO2: Stretched.
Weekly Totals
Prescribed: 21:20
Actual: 19:56
Thanks for reading!
Wednesday, December 29, 2010
JEP Coaching Scholarship Report: Week 5
I had some time off of work this week so that meant I got to do a few more hours on the bike, as well as getting plenty of sleep. Focus was on time in the aerobars and longer rides. Spent a lot of time in the saddle and tried not to get rained on.
Monday 12/20
Prescribed: Day off
Actual: Day off
Tuesday 12/21
Prescribed: WO1: Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Good lifting at Defiance Crossfit, WO2: Had to split this due to work and time constraints, rode 50min to work on road bike, then in the afternoon rode another 50min in aerobars.
Wednesday 12/22
Prescribed: WO1: 2 hours with several 10min z3 efforts, WO2: Stretching
Actual: WO1: Joined SportVelo Wednesday ride for a 2.5 hour ride, WO2: Stretched
Thursday 12/23
Prescribed: WO1: Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Good lifting at Defiance Crossfit, WO2: 90min in aerobars with Andi, nice and easy after lifting
Friday 12/24
Prescribed: WO1: 3 hours Tempo "as you feel", WO2: Stretching
Actual: WO2: Did a nice 3 hour tempo ride with Dan and Andi, WO2: Stretched
Saturday 12/25
Prescribed: WO1: 3 hour ride with 10min z3 efforts OR 3 hours indoors, WO2: Stretching, WO3: "Holiday"
Actual: Although it was Christmas, I did manage to do a 90min ride before the rain started, but once I got back from that I didn't have the motivation to finish another 90min on the rollers, so I continued on to WO3 and enjoyed my holiday. WO2: Did stretch, felt good.
Sunday 12/26
Prescribed: WO1: 3 hour ride with 10min z3 efforts OR 3 hours indoors, WO2: Stretching
Actual: WO1: Had a nice 3 hour ride which included climbing OLH for the first time in a while (I've done a lot of flat rides to avoid descending on wet roads). WO2: Stretched.
Weekly Totals
Prescribed: 17:50
Actual: 17:01
Thanks for reading!
Monday 12/20
Prescribed: Day off
Actual: Day off
Tuesday 12/21
Prescribed: WO1: Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Good lifting at Defiance Crossfit, WO2: Had to split this due to work and time constraints, rode 50min to work on road bike, then in the afternoon rode another 50min in aerobars.
Wednesday 12/22
Prescribed: WO1: 2 hours with several 10min z3 efforts, WO2: Stretching
Actual: WO1: Joined SportVelo Wednesday ride for a 2.5 hour ride, WO2: Stretched
Thursday 12/23
Prescribed: WO1: Defiance Crossfit, WO2: 90min endurance in aerobars
Actual: WO1: Good lifting at Defiance Crossfit, WO2: 90min in aerobars with Andi, nice and easy after lifting
Friday 12/24
Prescribed: WO1: 3 hours Tempo "as you feel", WO2: Stretching
Actual: WO2: Did a nice 3 hour tempo ride with Dan and Andi, WO2: Stretched
Saturday 12/25
Prescribed: WO1: 3 hour ride with 10min z3 efforts OR 3 hours indoors, WO2: Stretching, WO3: "Holiday"
Actual: Although it was Christmas, I did manage to do a 90min ride before the rain started, but once I got back from that I didn't have the motivation to finish another 90min on the rollers, so I continued on to WO3 and enjoyed my holiday. WO2: Did stretch, felt good.
Sunday 12/26
Prescribed: WO1: 3 hour ride with 10min z3 efforts OR 3 hours indoors, WO2: Stretching
Actual: WO1: Had a nice 3 hour ride which included climbing OLH for the first time in a while (I've done a lot of flat rides to avoid descending on wet roads). WO2: Stretched.
Weekly Totals
Prescribed: 17:50
Actual: 17:01
Thanks for reading!
Monday, December 20, 2010
JEP Coaching Scholarship Report: Week 4
This was definitely a week of dodging raindrops, some days more successfully than others! I got most of my hours in and didn't spend too much time riding on rollers. It's rained quite a lot in the past few days, but at least the temperature stayed reasonable.
Monday 12/13
Prescribed: Rest Day or optional commute to work
Actual: Rest day (drove to work), I was tired.
Tuesday 12/14
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery on rollers
Actual: WO1: "Heavy Day" at Crossfit - lifting at 80% of max! I also tried the December Challenge at Crossfit, which was a 500m erg piece. I used to be okay at these, but it's also been about two years since I did any hard erg pieces so I only managed 1:42.1, with fairly bad rowing form. WO2: Did 45min on rollers - had to use our small rollers (2.25 drums) because Jose wanted the 3.0 drums for a workout on his TT bike.
Wednesday 12/15
Prescribed: WO1: 90min Indoor Trainer Session with 10min z3 efforts, WO2: Stretching
Actual: WO1: Not actually raining outside, so I did my first couple of efforts with Andi then finished by riding to work for a 2 hour total ride. WO2: 50 minute commute home, easy, WO3: Stretched
Thursday 12/16
Prescribed: WO1: Defiance Crossfit, WO2: Ride in aerobars for 90min
Actual: WO1: Felt great doing front squats @ 80% of max, then way too many burpees, pushups, situps, and squats. WO2: Rode to work on TT bike, got in a few good chunks in the aerobars. Total time on bike:70min
Friday 12/17
Prescribed: WO1: Endurance in aerobars for 90min, WO2: Stretching
Actual: WO1: It ended up raining, but I still managed to get out for 90min on the TT bike (on which I hastily placed a fender). WO2: Stretched
Saturday 12/18
Prescribed: WO1: 3 hour ride with z3 efforts or Indoor Trainer workout, WO2: Stretching
Actual: WO1: It didn't rain! It kept threatening to, but I got in a good two and a half hours with Dan and Andi before it started raining. It didn't even rain that hard at first, so I got to finish out my 3 hours without having to touch my rollers. WO2: Stretched
Sunday 12/19
Prescribed: WO1: 3 hour ride with z3 efforts or Indoor Trainer workout, WO2: Stretching
Actual: WO1: Started out with an hour outside, but it was raining, gusty, the roads were full of debris, etc, just generally miserable out there. Came inside and continued my workout on the rollers, but only lasted about 30 minutes before my focus started slipping and I got tired, so I decided to call it quits before I started falling off. WO2: Stretched.
Weekly Totals:
Prescribed: 15:20
Actual: 14:31
Thanks for reading!
Monday 12/13
Prescribed: Rest Day or optional commute to work
Actual: Rest day (drove to work), I was tired.
Tuesday 12/14
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery on rollers
Actual: WO1: "Heavy Day" at Crossfit - lifting at 80% of max! I also tried the December Challenge at Crossfit, which was a 500m erg piece. I used to be okay at these, but it's also been about two years since I did any hard erg pieces so I only managed 1:42.1, with fairly bad rowing form. WO2: Did 45min on rollers - had to use our small rollers (2.25 drums) because Jose wanted the 3.0 drums for a workout on his TT bike.
Wednesday 12/15
Prescribed: WO1: 90min Indoor Trainer Session with 10min z3 efforts, WO2: Stretching
Actual: WO1: Not actually raining outside, so I did my first couple of efforts with Andi then finished by riding to work for a 2 hour total ride. WO2: 50 minute commute home, easy, WO3: Stretched
Thursday 12/16
Prescribed: WO1: Defiance Crossfit, WO2: Ride in aerobars for 90min
Actual: WO1: Felt great doing front squats @ 80% of max, then way too many burpees, pushups, situps, and squats. WO2: Rode to work on TT bike, got in a few good chunks in the aerobars. Total time on bike:70min
Friday 12/17
Prescribed: WO1: Endurance in aerobars for 90min, WO2: Stretching
Actual: WO1: It ended up raining, but I still managed to get out for 90min on the TT bike (on which I hastily placed a fender). WO2: Stretched
Saturday 12/18
Prescribed: WO1: 3 hour ride with z3 efforts or Indoor Trainer workout, WO2: Stretching
Actual: WO1: It didn't rain! It kept threatening to, but I got in a good two and a half hours with Dan and Andi before it started raining. It didn't even rain that hard at first, so I got to finish out my 3 hours without having to touch my rollers. WO2: Stretched
Sunday 12/19
Prescribed: WO1: 3 hour ride with z3 efforts or Indoor Trainer workout, WO2: Stretching
Actual: WO1: Started out with an hour outside, but it was raining, gusty, the roads were full of debris, etc, just generally miserable out there. Came inside and continued my workout on the rollers, but only lasted about 30 minutes before my focus started slipping and I got tired, so I decided to call it quits before I started falling off. WO2: Stretched.
Weekly Totals:
Prescribed: 15:20
Actual: 14:31
Thanks for reading!
Monday, December 13, 2010
JEP Coaching Scholarship Report: Week 3
This week was nothing special, just a few more hours on the bike than last week. I took out my time trial bike twice this week, since Coach Dan is trying to make sure I practice putting out power in the aerobars. I was rather tired by the end of the week though, since this week's Crossfit seemed extra hard, and I did two 3-hour rides on the weekend. I also did plenty of stretching, and I think already my hamstrings maybe be getting more flexible.
Monday 12/6
Prescribed: Rest Day
Actual: Rest day
Tuesday 12/7
Prescribed: WO1: Defiance Crossfit, WO2: One hour Neuromuscular Power Seated Sprints
Actual: WO1: Hard workout at Defiance Crossfit - the "warmup" included box jumps, wall balls, kettlebell swings, and jumping pullups! WO2: Did sprints on my commute to work, though my legs were tired after Crossfit. Rode home easy after work.
Wednesday 12/8
Prescribed: WO1: 2 hours with VO2 max in aerobars or functional threshold in aerobars, WO2: 30min stretching
Actual: WO1: Chose the zone 5 efforts because shorter intervals would be easier mentally, but didn't do very many because my legs were very tired, likely from the tough Crossfit yesterday. TT bike felt good though. WO2: Stretched for 30min
Thursday 12/9
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery w/HC progressions
Actual: WO1: A bit tired at Crossfit, but a great workout nonetheless. WO2: Rode to work easy, high cadence progressions were hard because I was so tired from the workout and had trouble focusing on keeping the cadence up. Rode home easy after work.
Friday 12/10
Prescribed: WO1: 90min Pedal in Aerobars, WO2: 30min stretching
Actual: WO1: 70min on the TT bike, much of it in the aero bars. It's been a while since I've spent any long amount of time in the aero bars, so my lower back, shoulders, and arms started to hurt after too long in the aero bars, but a few more hours on the TT bike should fix that. WO2: Stretched for 30min
Saturday 12/11
Prescribed: WO1: Bridge Team ride, WO2: 30min stretching
Actual: WO1: Did a nice 3 hour ride with Dan, Andi, and Emily. We practiced some bike handling skills under Dan and Andi's guidance. WO2: Stretched for 30min
Sunday 12/12
Prescribed: WO1: 3 hour tempo ride with high cadence, WO2: 30min stretching
Actual: Rode with Dan, Andi, Emily, and Jose and did part of the A ride. We decided to climb 9, then come back the way we came and ended up with just over three hours. WO2: Stretched for 20min
Weekly Totals
Prescribed: 15:20:00
Actual: 17:48:23
Monday 12/6
Prescribed: Rest Day
Actual: Rest day
Tuesday 12/7
Prescribed: WO1: Defiance Crossfit, WO2: One hour Neuromuscular Power Seated Sprints
Actual: WO1: Hard workout at Defiance Crossfit - the "warmup" included box jumps, wall balls, kettlebell swings, and jumping pullups! WO2: Did sprints on my commute to work, though my legs were tired after Crossfit. Rode home easy after work.
Wednesday 12/8
Prescribed: WO1: 2 hours with VO2 max in aerobars or functional threshold in aerobars, WO2: 30min stretching
Actual: WO1: Chose the zone 5 efforts because shorter intervals would be easier mentally, but didn't do very many because my legs were very tired, likely from the tough Crossfit yesterday. TT bike felt good though. WO2: Stretched for 30min
Thursday 12/9
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery w/HC progressions
Actual: WO1: A bit tired at Crossfit, but a great workout nonetheless. WO2: Rode to work easy, high cadence progressions were hard because I was so tired from the workout and had trouble focusing on keeping the cadence up. Rode home easy after work.
Friday 12/10
Prescribed: WO1: 90min Pedal in Aerobars, WO2: 30min stretching
Actual: WO1: 70min on the TT bike, much of it in the aero bars. It's been a while since I've spent any long amount of time in the aero bars, so my lower back, shoulders, and arms started to hurt after too long in the aero bars, but a few more hours on the TT bike should fix that. WO2: Stretched for 30min
Saturday 12/11
Prescribed: WO1: Bridge Team ride, WO2: 30min stretching
Actual: WO1: Did a nice 3 hour ride with Dan, Andi, and Emily. We practiced some bike handling skills under Dan and Andi's guidance. WO2: Stretched for 30min
Sunday 12/12
Prescribed: WO1: 3 hour tempo ride with high cadence, WO2: 30min stretching
Actual: Rode with Dan, Andi, Emily, and Jose and did part of the A ride. We decided to climb 9, then come back the way we came and ended up with just over three hours. WO2: Stretched for 20min
Weekly Totals
Prescribed: 15:20:00
Actual: 17:48:23
JEP Coaching Scholarship Report: Week 2
This week was something of a recovery week, since SportVelo Camp last week was a lot of riding. The high point of the week was Saturday, when I did my first dirt ride and my relatively new cross bike got to be used for the first time off-road. I'd been using my cross bike as a commuter, but I finally got to put on the knobby tires and play in the mud on Arastradero's trails.
Monday 11/29
Prescribed: Rest Day
Actual: Rest Day
Tuesday 11/30
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery
Actual: Good lifting session at Defiance Crossfit, then an easy commute to work as active recovery (47 minutes on the way in, 52 on the way home).
Wednesday 12/1
Prescribed: Low cadence climbing intervals, 2 hours total, WO2: Stretching
Actual: Did most of the intervals, but discovered (or re-discovered) that low cadence climbing, especially sitting, makes my lower back hurt quite quickly (I'm used to my lower back hurting, but generally only on longer rides with long climbs). The mystery of the lower back pain continues, though I did find that higher cadence climbing hurts less. Stretched some after, but should have done more.
Thursday 12/2
Prescribed: Defiance Crossfit, WO2: One hour active recovery with high cadence progressions
Actual: Good lifting session at Defiance Crossfit, did shorter sets with more weight. I'm getting better at box jumps. Then an easy commute to work as active recovery with HC progressions along the way.
Friday 12/3
Prescribed: Pedal Drills for 60min, Stretching
Actual: Had a long work day and didn't get to the workout until after 6pm, at which point I hopped on the rollers and discovered to my woe that I was far too tired mentally and physically to focus on riding rollers without falling off, so I stopped after only 15 minutes. Skipped the stretching and opted for sleep instead.
Saturday 12/4
Prescribed: Cyclocross skills, 2 hours in Arastradero
Actual: Rode there, so got an extra 30 minutes in on the road beforehand. Great dirt ride with Dan and Andi Smith, John Ford, Ted Burns, and Jose Soltren. It was my first time using my cross bike as a cross bike and for the most part it was great fun. I managed to not crash, though I had some close calls (at least in my opinion, since a few times I was scared out of my mind). It was nice to have such good friends along to help me out, teach me how to ride the trails, and wait for me when I was slow :-)
Sunday 12/5
Prescribed: 2 hour endurance ride, stretching
Actual: Nice easy 2 hour ride, just beat the rain. Stretched some, need to stretch more.
Weekly Totals:
Planned: 13:00:00
Actual: 11:38:54
Monday 11/29
Prescribed: Rest Day
Actual: Rest Day
Tuesday 11/30
Prescribed: WO1: Defiance Crossfit, WO2: One hour active recovery
Actual: Good lifting session at Defiance Crossfit, then an easy commute to work as active recovery (47 minutes on the way in, 52 on the way home).
Wednesday 12/1
Prescribed: Low cadence climbing intervals, 2 hours total, WO2: Stretching
Actual: Did most of the intervals, but discovered (or re-discovered) that low cadence climbing, especially sitting, makes my lower back hurt quite quickly (I'm used to my lower back hurting, but generally only on longer rides with long climbs). The mystery of the lower back pain continues, though I did find that higher cadence climbing hurts less. Stretched some after, but should have done more.
Thursday 12/2
Prescribed: Defiance Crossfit, WO2: One hour active recovery with high cadence progressions
Actual: Good lifting session at Defiance Crossfit, did shorter sets with more weight. I'm getting better at box jumps. Then an easy commute to work as active recovery with HC progressions along the way.
Friday 12/3
Prescribed: Pedal Drills for 60min, Stretching
Actual: Had a long work day and didn't get to the workout until after 6pm, at which point I hopped on the rollers and discovered to my woe that I was far too tired mentally and physically to focus on riding rollers without falling off, so I stopped after only 15 minutes. Skipped the stretching and opted for sleep instead.
Saturday 12/4
Prescribed: Cyclocross skills, 2 hours in Arastradero
Actual: Rode there, so got an extra 30 minutes in on the road beforehand. Great dirt ride with Dan and Andi Smith, John Ford, Ted Burns, and Jose Soltren. It was my first time using my cross bike as a cross bike and for the most part it was great fun. I managed to not crash, though I had some close calls (at least in my opinion, since a few times I was scared out of my mind). It was nice to have such good friends along to help me out, teach me how to ride the trails, and wait for me when I was slow :-)
Sunday 12/5
Prescribed: 2 hour endurance ride, stretching
Actual: Nice easy 2 hour ride, just beat the rain. Stretched some, need to stretch more.
Weekly Totals:
Planned: 13:00:00
Actual: 11:38:54
JEP Coaching Scholarship Report: Week 1
This is my first Scholarship Report, and I'm really excited to be a part of this program. I've been working with Coach Dan since this July, and I'm excited to continue working with him. I haven't yet met with Coach Dan to go over next year's goals, so I'll report on those next time. This past week I attended all of the SportVelo Fall Foundation Training Camp and got some good hours in.
Monday 11/22
Prescribed: Flat Threshold Test on Beat the Clock course
Actual: Warmed up and rode hard, but had a bad test. My power was low, probably due to a combination of cold weather, inadequate sleep, and the fact that it's November and I'm not exactly in racing shape right now.
Tuesday 11/23
Prescribed: WO1: Strength training at Defiance Crossfit, WO2: Neuromuscular Power Sprints
Actual: Went to Defiance Crossfit and had a good workout. I didn't have time to do the sprints because work kept me busy late.
Wednesday 11/24
Prescribed: 90 minute endurance ride with focus on high cadence
Actual: Decided yesterday's sprints were more important, so I worked them into my usual commute to and from work, 50 minutes each way. (I ride to work most days from Menlo Park to San Mateo and back.)
Thursday 11/25
Prescribed: Strength training at Defiance Crossfit, then relax for the holiday
Actual: Had a great workout at Defiance Crossfit - we did a bunch of running, hang power clean to push press, box jumps, and situps.
Friday 11/26
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: On the bike for about four hours - we went out to Canada and back for a warmup, then climbed Kings. I opted for the slightly shorter route and descended Tunitas and climbed back up, then back down Kings. I took it easy up Tunitas since my lower back tends to ache on climbs, but it was fine since I took a break or two.
Saturday 11/27
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: It rained quite a lot, so SportVelo camp was moved to Defiance Crossfit for an overview of lifting techniques followed by two hours of indoor riding. I spent most of the workout on rollers, which was great practice for me, then switched briefly to a trainer for some drills.
Sunday 11/28
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: 3 hour ride: up Old La Honda, down West 84, Pescadero to West Alpine, down Page Mill and back. It was chilly outside but sunny so it ended up being quite a nice ride. Did remember to stretch after the ride.
Week Totals
Prescribed: 19:30
Actual: 16:20
Monday 11/22
Prescribed: Flat Threshold Test on Beat the Clock course
Actual: Warmed up and rode hard, but had a bad test. My power was low, probably due to a combination of cold weather, inadequate sleep, and the fact that it's November and I'm not exactly in racing shape right now.
Tuesday 11/23
Prescribed: WO1: Strength training at Defiance Crossfit, WO2: Neuromuscular Power Sprints
Actual: Went to Defiance Crossfit and had a good workout. I didn't have time to do the sprints because work kept me busy late.
Wednesday 11/24
Prescribed: 90 minute endurance ride with focus on high cadence
Actual: Decided yesterday's sprints were more important, so I worked them into my usual commute to and from work, 50 minutes each way. (I ride to work most days from Menlo Park to San Mateo and back.)
Thursday 11/25
Prescribed: Strength training at Defiance Crossfit, then relax for the holiday
Actual: Had a great workout at Defiance Crossfit - we did a bunch of running, hang power clean to push press, box jumps, and situps.
Friday 11/26
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: On the bike for about four hours - we went out to Canada and back for a warmup, then climbed Kings. I opted for the slightly shorter route and descended Tunitas and climbed back up, then back down Kings. I took it easy up Tunitas since my lower back tends to ache on climbs, but it was fine since I took a break or two.
Saturday 11/27
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: It rained quite a lot, so SportVelo camp was moved to Defiance Crossfit for an overview of lifting techniques followed by two hours of indoor riding. I spent most of the workout on rollers, which was great practice for me, then switched briefly to a trainer for some drills.
Sunday 11/28
Prescribed: 4 hour tempo endurance ride at SportVelo Fall Training Camp, WO2: 30min stretching
Actual: 3 hour ride: up Old La Honda, down West 84, Pescadero to West Alpine, down Page Mill and back. It was chilly outside but sunny so it ended up being quite a nice ride. Did remember to stretch after the ride.
Week Totals
Prescribed: 19:30
Actual: 16:20
Alto Velo JEP Coaching Scholarship
I'm pleased to announce that I was recently awarded a John E. Peckham Coaching Scholarship, along with Barrett Ausman and Ryan Gibson. The scholarship helps pay for the coaching services of Dan Smith of Sportvelo from this November through next September. I've been working with Dan since July, and I look forward to continuing to work with him. As part of the scholarship, I'm required to send out weekly reports on my training and progress towards goals, so I'm going to post them here on my blog too.
More information about the scholarship can be found here: http://www.altovelo.org/scholarship.php
More information about the scholarship can be found here: http://www.altovelo.org/scholarship.php
Friday, December 10, 2010
A Nice Day
Some days when I go outside to exercise, life just feels wonderful. This afternoon when I went out for my ride, I just felt great. I had all this positive energy and I've been cheerful ever since. It's funny, I used to get this same feeling every once in a while back at MIT - I'd occasionally decide that I wanted to go for a run, and I'd get outside, breathe in the fresh air, and have a really great run, even when I wasn't in shape. I think part of it is the weather - we've had a lot of rain lately, and before that a cold spell, so today was the first day in a long time that I've gone for a ride not wearing arm warmers and a vest (or knee warmers). Anyway, I'm in a great mood today! I've been meaning to write about a few things for a while now, so expect some updates from me this weekend.
Friday, November 12, 2010
Strength Training with SportVelo at Defiance Crossfit
This winter training season a group of SportVelo athletes are doing strength training together at Haley's gym, Defiance Crossfit. Every Tuesday and Thursday morning she's got a new workout for us. We started out slow, since none of us were used to lifting weights (it's only the beginning of winter training after all), and we don't all know all of the lifts and how to do them properly and safely. To start out, Haley showed us some basic lifts and exercises, and we found our one rep max weights for the deadlift. I lifted 225 lbs, which is better than I expected given the shape I'm in. I'm pretty sure my old max weight during crew was closer to 265 lbs, but that was after a month or two or three of working up to that weight, so we'll see how far I get this winter. We also found our one rep max weights for hang power clean (105 lbs) and front squat (155 lbs). The workouts we've been doing generally consist of a warmup, two main sets, and core. In true crossfit style, our main sets almost never consist of just lifts, but lifts then something extra. For example, 5 front squats quickly followed by 5 jumping air squats. It mixes things up a bit, but it can also be quite tiring. In any case, I think the workouts are great, usually fun (though difficult), and we'll all get so much stronger from doing them.
Tuesday, October 5, 2010
Elite Track National Championships: Points Race 10/2/2010
The Points Race was on Saturday afternoon, and the first thing I had to do was race in a qualifying heat. The heat was 40 laps, with sprints every 10 laps, and the top ten qualified for the final. We only had 13 starters, so most of us would advance. My goal for the day was just to make the final. The heat started and we went fast! I think it was the fastest track race I'd ever been in, since I've pretty much only raced with the B men at Hellyer. I also found out quite quickly that although I was energetic and excited before the race, my legs were rather tired from all of the pursuiting. Fortunately I was able to get near the front on the last lap and got one point on the last sprint, which was enough to qualify me for the final. Then I got to wait 2.5-3 hours for the final, which was good actually, since my legs needed time to cool down, rest, and warm up again. It was also enough time that I could eat some food.
Since I was still feeling fairly tired, and I also have very little experience doing points races (especially in a fast field), my goals for the race were simple: don't get dropped and get at least one point. The final was 100 laps, sprints every 10 laps. The pace was fast, but it seemed less frantic than the qualifying heat, maybe because it was a longer race. I also had a bigger gear, so it may have been just as fast but I got used to it and wasn't spinning out. In any case, I was conservative for the first 50 laps, since I wasn't sure of my legs and also needed a bit of time to get comfortable racing in a pack of fast-moving women. I learned quickly to stick to the wheel in front of me lest it get stolen, but I also ended up in the back a lot because the wheel in front of me wasn't trying to get to the front. With 50 laps to go, there was actually a crash on the home stretch, but luckily I was far enough behind that I could go up and over. I'm not sure how many people went down, but the race was soon neutralized and we were allowed to stop (and get water). Two girls were injured enough that they didn't restart, but several ladies who did go down (including Beth Newell) got back in when we restarted.
I was feeling a little less tired in the second half and started being a bit more active in the race, going with a couple of breakaway attempts, but nothing stuck for more than a lap or two. I still wasn't great at moving up through the pack, but when I did get near the front I responded to several attacks. Luck was with me in the last few laps, because when Cari Higgins and Hanan Alves-Hyde went off the front, I had the opportunity to bridge when the girl in front of me decided to go for it (otherwise I was blocked in). I made it to the front group, though we ended up with almost no separation. There ended up being five of us strung out in front of the pack, which was close behind but so strung out that they weren't about to overtake us. Cari and Hanan were taking good pulls, but the other two girls pulled off after half a second on the front, so I took a good fast half-lap pull to keep us out there. I can't remember how many laps we were out there, but with about a lap and a half to go all I remember was trying to hang onto Hanan's wheel as she and Cari accelerated. She pulled away from me very slowly and I just kept fighting to stay on her wheel, having no idea who was behind me or how far, just knowing that this was my last chance to win any points. Luckily, I think everyone behind me was suffering just as much and I got 3rd in that final sprint, netting myself 2 points. I got 12th in the race, which I think was pretty good for a beginner. Also that last sprint was awesome! I'm looking forward to coming back next year with a little more experience and really kicking butt in the points race.
Since I was still feeling fairly tired, and I also have very little experience doing points races (especially in a fast field), my goals for the race were simple: don't get dropped and get at least one point. The final was 100 laps, sprints every 10 laps. The pace was fast, but it seemed less frantic than the qualifying heat, maybe because it was a longer race. I also had a bigger gear, so it may have been just as fast but I got used to it and wasn't spinning out. In any case, I was conservative for the first 50 laps, since I wasn't sure of my legs and also needed a bit of time to get comfortable racing in a pack of fast-moving women. I learned quickly to stick to the wheel in front of me lest it get stolen, but I also ended up in the back a lot because the wheel in front of me wasn't trying to get to the front. With 50 laps to go, there was actually a crash on the home stretch, but luckily I was far enough behind that I could go up and over. I'm not sure how many people went down, but the race was soon neutralized and we were allowed to stop (and get water). Two girls were injured enough that they didn't restart, but several ladies who did go down (including Beth Newell) got back in when we restarted.
I was feeling a little less tired in the second half and started being a bit more active in the race, going with a couple of breakaway attempts, but nothing stuck for more than a lap or two. I still wasn't great at moving up through the pack, but when I did get near the front I responded to several attacks. Luck was with me in the last few laps, because when Cari Higgins and Hanan Alves-Hyde went off the front, I had the opportunity to bridge when the girl in front of me decided to go for it (otherwise I was blocked in). I made it to the front group, though we ended up with almost no separation. There ended up being five of us strung out in front of the pack, which was close behind but so strung out that they weren't about to overtake us. Cari and Hanan were taking good pulls, but the other two girls pulled off after half a second on the front, so I took a good fast half-lap pull to keep us out there. I can't remember how many laps we were out there, but with about a lap and a half to go all I remember was trying to hang onto Hanan's wheel as she and Cari accelerated. She pulled away from me very slowly and I just kept fighting to stay on her wheel, having no idea who was behind me or how far, just knowing that this was my last chance to win any points. Luckily, I think everyone behind me was suffering just as much and I got 3rd in that final sprint, netting myself 2 points. I got 12th in the race, which I think was pretty good for a beginner. Also that last sprint was awesome! I'm looking forward to coming back next year with a little more experience and really kicking butt in the points race.
Elite Track National Championships: Individual Pursuit 10/1/2010
Friday afternoon was the individual pursuit, but my legs weren't feeling as good as they were the day before. It didn't help that not only did we have little rest between team pursuits but we were kicked out of the track right after awards so we had no time to cool down. Since I'm new to track cycling, they weren't able to seed me properly and I was in the first heat (the fastest four were in the last two heats). I had a pretty good start, and I floated the second and third laps just like I planned. Then I thought my legs were feeling pretty good, so I upped the pace and did a couple of sub-19 laps, but unfortunately I couldn't hold it for long and ended up fading by the end, though I did still pass my opponent. I clocked a 4:01.298, which is a PR, but I had been hoping to break 4 by a few seconds. I think if I'd been feeling fresh I would have been able to, but I'll never know. I then had to wait for everyone else to finish to find out if I'd made the finals (top 4) or the podium (top 5). Unfortunately another unknown showed up in the 3rd heat and beat my time by one second, then all four ladies in the last two heats beat her, so I ended up 6th. Haley and Andi both put in solid performances: Haley did her first ever Individual Pursuit and Andi improved on her 3k time from Elite Districts.
Monday, October 4, 2010
Elite Track National Championships: Team Pursuit 9/30/2010
About two weeks ago we finally got together a team for the Team Pursuit at Nationals: me, Haley, and Andi. We all went down to the track a couple of times and practiced our exchanges, and we felt pretty good about it. Coach Dan and I drove down to Carson on Wednesday afternoon with a full car, since we were carrying Andi and Haleys' bikes, wheels, and rollers. Andi and Haley flew in Thursday morning and in the afternoon it was time to race. We had our order set, our strategy ready, and our communications agreed on. Unfortunately, it didn't go as smoothly as we'd hoped. The plan was for Andi to start and take one-lap pulls, followed by me taking two-lap pulls, then Haley taking one-lap pulls. Our start was okay, and I floated the second lap at 19.0 seconds, then apparently Haley and I were both feeling really good, because we went much faster than we'd planned, with me doing my second lap at 18.1 and Haley holding that pace exactly. Andi was feeling the pace a little, but she did her lap well and then I was on the front again. I'm not entirely sure how it happened after that, but sometime during my two-lap pull Haley and I gapped Andi, and I heard her say "down down down" as we'd agreed. Unfortunately, shortly after I first heard it I heard something else (it may have even been a spectator saying something), and thought that she was back on, so I kept going after an brief slowdown. Once Andi was off the back even a little, it was harder for her to get back on, and I didn't realize how much we'd gapped her by until I'd finished my two laps, going at what I thought was a conservative pace. I pulled off to let Haley through and saw how far behind Andi was - not really all that far, but enough that she wasn't getting a draft at all. Unfortunately, I failed to properly communicate this to Haley, so it took us another lap and a half for us to all come together again. I stayed on front for 3 laps to spare Andi (since she'd been in the wind going full speed for 3 laps) and Haley led us through the final lap. Despite our many miscommunications, which were all of our faults, we still managed to clock a 4:00, which is not a bad time in its own right and I think downright amazing considering we spent a chunk of the race apart.
There were only four teams registered, which meant that all four teams got to ride again for the finals - 1 vs 2 and 3 vs 4. We ranked 3rd. Since there weren't any other events going on that afternoon besides the Men's Team Pursuit, we only got about 30-40 minutes before we had to race again, but even though we were tired, we were glad to get a second chance. We got off to a bit of a slow start, and we were definitely tired, but we knew the other team was tired too. Coach Dan decided that since Andi had been forced to chase us for a couple of laps, she should take half-lap pulls, and it was my job to avoid any abrupt accelerations so that she could stay safely in the draft. For the first few laps we were actually a quarter lap behind the other team, but we held it together and picked up the pace a bit, while the other team got tired and fell apart. By the end we were more than a quarter lap up on them, not far from catching them. Our time was 3:58.742, and we beat the 4th place team by nearly 8 seconds. We were all pretty thrilled to have won a bronze medal at Elite Nationals! I was lucky to have Haley and Andi on my team, they were fantastic.
There were only four teams registered, which meant that all four teams got to ride again for the finals - 1 vs 2 and 3 vs 4. We ranked 3rd. Since there weren't any other events going on that afternoon besides the Men's Team Pursuit, we only got about 30-40 minutes before we had to race again, but even though we were tired, we were glad to get a second chance. We got off to a bit of a slow start, and we were definitely tired, but we knew the other team was tired too. Coach Dan decided that since Andi had been forced to chase us for a couple of laps, she should take half-lap pulls, and it was my job to avoid any abrupt accelerations so that she could stay safely in the draft. For the first few laps we were actually a quarter lap behind the other team, but we held it together and picked up the pace a bit, while the other team got tired and fell apart. By the end we were more than a quarter lap up on them, not far from catching them. Our time was 3:58.742, and we beat the 4th place team by nearly 8 seconds. We were all pretty thrilled to have won a bronze medal at Elite Nationals! I was lucky to have Haley and Andi on my team, they were fantastic.
Friday Night Racing 9/17/2010
This was the last Friday Night at the track for the year, and it turned out much better than the one three weeks before when I crashed hard. The fields were Men 1/2, Women 2/3/4, and Open 3/4, which turned out really nicely for me since it meant I could race in the reasonably small Women's field while the Cat 1 Women raced with the men. I decided to race not only the Omnium but also the Sprints, since it seemed like fun. My first race of the night was a match sprint against two men I didn't know. I wasn't running a very big gear since I knew I might not have time to change it before the next event, so I decided to take them by surprise and go long - I started with over 1.5 laps to go. I held them off for a while but one of them came around me on the home stretch, so I ended up 2nd.
Next up was the Power Mile, which was just a 5 lap scratch race. I think there were eight or nine of us, so it was a nice sized field. We started off a bit slow, and on the second lap I heard Coach Dan yelling at me from the warmup circle to punch it and see what happens. I made a bit of a move, but not enough to shake the field, so I backed off to rest for a bit before taking the last two laps hard to win it. My next race was another scratch race, which was only 12 laps long. We all traded pulls for a bit and some small moves were made but nothing too exciting happened until I powered off the front going into the last lap for another victory. Right after that race I was called to the ready for my next sprint, which would be after one other pair went. Oh, and I just happened to be sprinting against my boyfriend, Jose Soltren. Well, we'd done this against each other before, and I pretty much knew I didn't have a chance, but I went for it anyway, attacking with just over a lap to go, hoping to catch him off-guard. It didn't work and he passed me pretty quickly, but at least I tried. I was getting fairly tired by this point, having come to the track that morning for pursuit training. Luckily I got a bit of a rest as we waited for the Kiddie Kilo and the 50 lap points race to finish before our 20-lap points race. If I'd been fresh I would have considered trying to lap the field, but since I was tired I decided to be conservative and just sprint every 5 laps. I ended up winning the first 3 sprints and got 3rd in the last one, so that was my third victory. Right after that, I was called again for a match sprint, but luckily the other guy scratched so I ended up 7th out of 12 without having to race a 3rd time.
The last race was the Miss 'n' Out, which was thankfully very short due to our field size being down to 6. I burned a fair amount of energy staying up above most of the laps to avoid being caught at the line, so when Heather attacked on the last lap I was a bit slow to follow and couldn't quite pass her at the line. Since I won most of the races, I also won the Omnium, which was cool. I had a lot of fun racing and I wasn't very nervous about riding in a pack again, though I did witness some close calls in some other races. I think next year I'll come to a lot more Friday Nights since I had so much fun this time.
Next up was the Power Mile, which was just a 5 lap scratch race. I think there were eight or nine of us, so it was a nice sized field. We started off a bit slow, and on the second lap I heard Coach Dan yelling at me from the warmup circle to punch it and see what happens. I made a bit of a move, but not enough to shake the field, so I backed off to rest for a bit before taking the last two laps hard to win it. My next race was another scratch race, which was only 12 laps long. We all traded pulls for a bit and some small moves were made but nothing too exciting happened until I powered off the front going into the last lap for another victory. Right after that race I was called to the ready for my next sprint, which would be after one other pair went. Oh, and I just happened to be sprinting against my boyfriend, Jose Soltren. Well, we'd done this against each other before, and I pretty much knew I didn't have a chance, but I went for it anyway, attacking with just over a lap to go, hoping to catch him off-guard. It didn't work and he passed me pretty quickly, but at least I tried. I was getting fairly tired by this point, having come to the track that morning for pursuit training. Luckily I got a bit of a rest as we waited for the Kiddie Kilo and the 50 lap points race to finish before our 20-lap points race. If I'd been fresh I would have considered trying to lap the field, but since I was tired I decided to be conservative and just sprint every 5 laps. I ended up winning the first 3 sprints and got 3rd in the last one, so that was my third victory. Right after that, I was called again for a match sprint, but luckily the other guy scratched so I ended up 7th out of 12 without having to race a 3rd time.
The last race was the Miss 'n' Out, which was thankfully very short due to our field size being down to 6. I burned a fair amount of energy staying up above most of the laps to avoid being caught at the line, so when Heather attacked on the last lap I was a bit slow to follow and couldn't quite pass her at the line. Since I won most of the races, I also won the Omnium, which was cool. I had a lot of fun racing and I wasn't very nervous about riding in a pack again, though I did witness some close calls in some other races. I think next year I'll come to a lot more Friday Nights since I had so much fun this time.
Tuesday Night Racing 9/14/2010
This was my first race back after my crash a few weeks ago. It was also my first time riding my shiny new red Langster which replaced the one that died in the crash. I raced in the 3/4 category (since I'm a 3 on the track) and first up was a scratch race. I quickly realized that although my body had healed from the crash, I was scared of crashing again and didn't want to ride to close to people. Unfortunately, it was a moderately sized field (15-20 riders?) and there was a lot of aggressive riding going on, including crowding and passing underneath, so I was rather uncomfortable riding in the pack. To make things worse, Taylor Meilahn crashed with 11 laps to go. I don't really know how it happened, but she ended up with a concussion, a cut above her right eye, and lots of road rash. I hope she heals as fast as I did. We finished the last 11 laps and I spent most of them riding a meter or two off the back, because the wheels in front of me kept moving side to side quickly and I really didn't feel comfortable staying close. The points race was more fun, because it was 25 laps with sprints every 5 laps. I decided to take a chance and attacked right at the beginning, coming out of turn 4 after the whistle was blown. I got quite a lead on the pack for a while, staying half a lap ahead for several laps and even getting as far as maybe 2/3 of a lap ahead, but after I won the first sprint at 5 laps in, I think the pack realized that they needed to get it together and chase me down before I lapped the field or won too many sprints. I stayed out for another 2.5 laps or so before I gave up and got caught by a chase group, but unfortunately I'd pushed myself too far trying to stay ahead for so long, and I was unable to join the group. In fact, I think I really overextended myself, since I think I ended up getting lapped by most of the field and didn't even have the energy to latch on and draft. At least it was a safe race and I gave it all I had.
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