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

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

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

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.

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.

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.

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.