First race of the season.

Today I did a category 4 criterium at Research Park. The weather was chilly and windy, as it always is at Research Park, but the threatening rain waited until later in the day. The race was 35 minutes plus 2 laps, and I got 6th place in a field that started with about 30 people.

From the start, I sat in about 6th position. Sometimes I'd move up to 2nd or 3rd, but any time I ended up on the front I'd drop back ASAP. There were a few two-man teams, and one three-man team, but it was mostly a free-for-all. After four laps we'd burned out the guys who hadn't ridden all winter, and after six or so, we'd dropped the guys who hadn't trained much.

I was alone, so there were a few things I didn't do: I didn't jump on most of the attacks. I watched who was able to cover the attacks and figured out who was strong. One guy who was strong had an orange kit and one had an Alterra coffee kit. We'll call them Orangeade and Coffee from here on out.

Orangeade was pulling and covering attacks at the same time for most of the race, so I figured he would either win and upgrade or burn out. On the final straightaway the latter became true. Coffee was watching for attacks and chasing some, but not all. When one guy got a big gap, he made the pack pull the guy back in by ordering short, hard pulls. Orangeade did the final pull to bring him back, then I did a half-attack with four laps to go.

I was sitting halfway back in the pack of 18 and simply moved up along the inside on a flat. Somebody thought this was going to be an attack, so they went off the front. We reeled him in. As soon as we got him in, two guys did the double-pronged attack from the right and left. We tried to bring them back, but to no avail.

Coming around the 2nd to last corner on the last lap, I got bumped and was suddenly at the back of the pack. We made the final corner just as the two in the break crossed the finish line, so the spring started for 3rd. I had space to take the corner in the fastest way possible (being nearly off the back) so I grabbed two gears, shot through the apex, and grabbed two more gears.

Then I dropped the hammer. While I didn't win the sprint, I passed about 12 riders in the last 10 meters and we had to wait for the photos to sort out who got what place in the sprint. Four of us finished very close to each other. Some spectators commented that they thought I was going to win it from behind because of my acceleration. Sweet!

Lesson on the day: Keep that position you earned in the race even on the last lap. Had I done that, I think I could have gotten the bunch sprint and a podium spot.

All in all, it was a great race. Everyone was communicating attacks, communicating where they were, and nobody was sketchy. Except for the fact that we weren't going as fast as the 1,2,3 field, I think things went as well as any 1,2,3 race. There were lots of acceleration, and I was able to accelerate and recover, accelerate and recover with the group. I felt strong.

On my way home, I stopped at the capitol square to watch the UW Criterium. The men's A's got rained on halfway into their race and then everything went ot hell. The officials were pulling kids who had gotten lapped, and then started pulling kids who hadn't gotten lapped. Then they were letting kids who took a free lap jump into the breakaway. Then the rain really started coming down and the crashes started.

Saw Rambo, Art, Gehling and Claire, Mary and a few other usual suspects.

Today was a good day.

catching up on the week

Wednesday I did hill sprints. My legs weren't really feeling it, but I still got in 13. How does one know when one has done enough hill sprints? When walking down a flight of stairs is hard the next morning.

Thursday was active recovery. I rode to the coffee shop very slowly. Then I rode home very slowly. Then I rode to work even more slowly than that. My legs were sore.

Friday was very fun. I got in 2.5 hours on the MTB while testing a new saddle for Bontrager. I think it's coming out in 2011, and this thing really worked out well for me.

I've been keeping up on the core workouts pretty well, but in the last week or so my eating has gotten bad. I've been drinking lattes instead of just coffee. I've had soda quite a few times. I've had fast food a few times. It's been bad, and I've been feeling the effects of the poor diet. So tonight I changed that. I had fruit for a snack, and I've been replacing soda with water again. I didn't really slow the water intake, but instead of juice I had soda or coffee this week. It's amazing how quickly my body slow down when I keep riding hard and eat like shit. Time ot get the diet back on track. I'm having an orange right now.

I was supposed to do a crit tomorrow. It's going to be 40 and pouring rain, which I think means it's okay to opt out. Maybe I'll go to a movie or do some backroom work at the shop. Monday night I'm headed to Minneapolis for two-day visit and some more crit racing if the weather holds up.

Intervals, long MTB rides

Monday I got totally metal. The rain rain rain came down down down, so I sat in my basement and did 4x9 minute LTs. With the right music it's not that bad. My legs weren't too shot for a 2.5 hr MTB ride at Jim's today.

Riding with suspension is a very different feel. I'm getting used to it, but sometimes it catches me off-guard. I like the cornering traction and the ability to sit while climbing without losing traction. Sometimes, however, the rebound messes with me.

I got a little sloppy on Pine Shadows and while trying to get over a log and I only stayed upright because of my core muscles. I could feel them working when I had to yank the bars up and throw my weight back. Core-workouts FTW!

scheduling, mountain biking, fit, and crits

My work schedule has made training difficult, so I've tried to get up earlier in the morning and now I'm working mostly evening shifts. Up at seven, riding by eight, at work at two. Sounds like a plan to me.

I have a crit coming up this Sunday at noon, and then another crit in Minneapolis the following Sunday. I think I need to talk to coach about adjusting my schedule.

In other news, I've started doing my endurance rides on the mountain bike trails. The Procaliber is sweet, and Propedal is pretty nice to have, but I need to change up the fit and check out other propedal settings.

I've been doing these core workouts pretty seriously. Partially because my coach has been on top of me to keep up with them and partially because I know my back is one of my biggest weaknesses. I am also very familiar with bicycle fitting. Even with all of this, my back was feeling a little taxed when I went out this morning with Geo. I'm going to drop my seat a bit and throw a shorter stem on and see how that goes.

I called it the Zombie Jesus ride. Geo rode most of the technical features, and then put his bike upside-down in a tree on something I've never been able to clean smoothly, but have never crashed on.

Question: Should I just ignore how much I weigh if I'm doing the training, eating well, and feeling fast? Or should I try and drop a few without losing power?

MOUNTAIN BIKING!

Today I got out to ride for the first time in a week. Traveling and work have gotten in the way, but I hit the mountain bike trails for 1.5 hours. The first time on the Procaliber, I found it fairly different, but just as Shaw said ti would be:

"Just sit down more."

I tried to keep my HR down around 145, but sometimes it was hard. I was just having that much fun. I stretched a lot and think that I need to have somebody fit my MTB to me. I know how to do some pretty good bike fit work, but I need a second set of eyes to get me set up.

Today felt great. this year I am definitely stronger than I have been in the past. Once I get used to the different riding style of the full-suspension bike, I think I'm going to rock the downhills.

a welcome recovery week

Thursday I rode 1.5 hours at about 145 BPM and did did my sit ups and stretching

Friday, April 3rd, 2009
ride time: just over an hour
Jumps workout. 2 sets of 5 reps and 1 set of 3.
That last set... ooh boy let me tell you. That was hard but fun. The wind was also there for my workout. IT was a kind of wind that blows constantly from all directions. I stretched and went to a performance of The Complete Works of Shakespeare (Abridged). It was silly. and fun.

My legs were feeling it Saturday so I just spun for an hour at 145. Then I watched basketball and went to bed. Sunday was supposed to be my first crit of the year, but canceled due to snow. Monday through Wednesday of this week (a scheduled recovery week) I'm visiting my grandfather in Antigo, so I won't be riding for a few days. I'm still doing my core workouts and lots of yoga.

When I get back to Madison the dirt should be dry for me to head out to the trails and do some training on the mountain bike!

stir-crazy, and cat puke

Monday, March 30th, 2009
60 minutes at tempo. I felt awesome!
100 sit-ups and stretching.

Tuesday I didn't get to ride. Work, family things, and more work got in the way.

Wednesday: 10 hour on the trainer at 145 BPM and 7x1 min cadence workouts.
I'm tempted to buy a cadence computer just to see how high I can get it. Today I tried scooting around in the saddle for slightly different positions while spinning it up, and I really flew when I got back a ways on the seat.

It was super frustrating to see snow when I thought I was going to ride outside today. Hopefully it doesn't last long. I guess today's trainer ride was okay.

However, at the 50 minute mark Sam the cat walked down to the basement and puked right next to the trainer. It was loud and smelly and totally ruined my ride. I stopped to clean it up and then spun out a cooldown.

100 sit-ups, stretching, etc.