5/18: Day of- Travel to ABQ
5/19: 3:15- Out and back around Sandia.
5/20: 3:21- Climb up some pretty mellow hill.
5/21: 0:35- Easy ride
5/22: 6:30- ABQ to santa fe, and climbed up to SF ski area
5/23: Off.
Total: 13:37 TSS 641 KJ 7917
Monday, May 24, 2010
Sunday, January 31, 2010
Race Report- UA Crit
Cat 3 race
Average power- 263
Norm power- 286
Max power- 948
I am disappointed with my result at yesterday's crit, but I am glad I experienced this early in the season, so as not to make this mistake in more important races. The 3's and 4's were combined for a 35 minute race on a 0.6 mile course. The field was very large, almost 5 rows deep across a large start line. I got to the start line a little bit late after scrambling to find my helmet. Luckily I was able to secure a spot on the very outside edge of the pack, not ideal but better than where Drew got stuck, three rows back. I jumped off the start line in hopes of making it to the first corner in good position. This turned out to be the best choice of the race, since the first three laps were very high-paced. I remember being in the top 4-5 for those laps, and thinking, boy am I glad I'm not further back, as the pack was literally stretched over 1/3 of the course. I kept looking for Drew, but he later told me he got stuck behind some slow people in the start and it took him a while to move up, so it wasn't until 10 minutes into the race that I saw another Strada jersey. After the first ten minutes, which were very fast (300 watts average), the next ten minutes were very slow (240 watts average). I remember thinking to myself how leisurely the pace was. (We actually averaged above 25mph for the race, which is respectable for a course with so many turns. So I think my feeling relaxed is a good sign for my base fitness. Also I felt very comfortable staying in a low, aero position. I tried to stay in the drops the entire race and this really helped, both in staying in a nice draft and in responding to attacks.) However the slower pace meant that many people were starting to come around us, and I made the mistake of moving back to about 20th in the pack.
After about ten minutes of staying in 20th-10th position, the race started picking up for the last 15 minutes (average 290 watts.) I was able to make my way up to the top five with two laps to go, which was right where I wanted to be. Then, a group of three came up fast on our right side, and about three people chased. As I remember it, Drew got stuck at the front of the pack, and he started to chase. There was a slow person between him and me, though, and I hesitated to pass him for a split-second too long. Then, it was too late, since there were lots of people swarming around us trying to get in a break. I ended up around 10th-15th, I think.
My main mistake was not chasing that break as it came past our right side. I was lazy, and hoped that we would catch it in time. But I think that the best policy is to chase every serious-looking attack in the last three laps. The best that could happen is that you create a small gap, enough to finish ahead of the field (this is what happened at this race) and the worst that could happen is that you remain in good position at the front of the pack.
So I am quite disappointed that I didn't make the right decision then. I was pretty discouraged after the race, and for a few moments I regretted not choosing a sport where I am 100% in control of my result (triathlon for example.) But then I realized that's what makes racing so exciting. Adding to my regret was that I felt absolutely great throughout the race, I had a low heart rate and felt very relaxed. I just didn't muster up the guts to go with the attacks at the end. Next time I will just grit my teeth and go with it. On the positive side, I feel that I have the fitness to take advantage of good tactical decisions in the future. Looking forward to the McDowell crit, and especially, VOS.
Average power- 263
Norm power- 286
Max power- 948
I am disappointed with my result at yesterday's crit, but I am glad I experienced this early in the season, so as not to make this mistake in more important races. The 3's and 4's were combined for a 35 minute race on a 0.6 mile course. The field was very large, almost 5 rows deep across a large start line. I got to the start line a little bit late after scrambling to find my helmet. Luckily I was able to secure a spot on the very outside edge of the pack, not ideal but better than where Drew got stuck, three rows back. I jumped off the start line in hopes of making it to the first corner in good position. This turned out to be the best choice of the race, since the first three laps were very high-paced. I remember being in the top 4-5 for those laps, and thinking, boy am I glad I'm not further back, as the pack was literally stretched over 1/3 of the course. I kept looking for Drew, but he later told me he got stuck behind some slow people in the start and it took him a while to move up, so it wasn't until 10 minutes into the race that I saw another Strada jersey. After the first ten minutes, which were very fast (300 watts average), the next ten minutes were very slow (240 watts average). I remember thinking to myself how leisurely the pace was. (We actually averaged above 25mph for the race, which is respectable for a course with so many turns. So I think my feeling relaxed is a good sign for my base fitness. Also I felt very comfortable staying in a low, aero position. I tried to stay in the drops the entire race and this really helped, both in staying in a nice draft and in responding to attacks.) However the slower pace meant that many people were starting to come around us, and I made the mistake of moving back to about 20th in the pack.
After about ten minutes of staying in 20th-10th position, the race started picking up for the last 15 minutes (average 290 watts.) I was able to make my way up to the top five with two laps to go, which was right where I wanted to be. Then, a group of three came up fast on our right side, and about three people chased. As I remember it, Drew got stuck at the front of the pack, and he started to chase. There was a slow person between him and me, though, and I hesitated to pass him for a split-second too long. Then, it was too late, since there were lots of people swarming around us trying to get in a break. I ended up around 10th-15th, I think.
My main mistake was not chasing that break as it came past our right side. I was lazy, and hoped that we would catch it in time. But I think that the best policy is to chase every serious-looking attack in the last three laps. The best that could happen is that you create a small gap, enough to finish ahead of the field (this is what happened at this race) and the worst that could happen is that you remain in good position at the front of the pack.
So I am quite disappointed that I didn't make the right decision then. I was pretty discouraged after the race, and for a few moments I regretted not choosing a sport where I am 100% in control of my result (triathlon for example.) But then I realized that's what makes racing so exciting. Adding to my regret was that I felt absolutely great throughout the race, I had a low heart rate and felt very relaxed. I just didn't muster up the guts to go with the attacks at the end. Next time I will just grit my teeth and go with it. On the positive side, I feel that I have the fitness to take advantage of good tactical decisions in the future. Looking forward to the McDowell crit, and especially, VOS.
Monday, January 11, 2010
Week in preview (1/11)
I'm back to training after winter break, which was fun but meant I was training sporadically and whenever I could get some wheels. From now on I'm going to do a week in review, as well as a week in preview. The goal is to get me focused about what is happening this week. I will lay out my play and address any potential challenges. Then I will evaluate my success with my week in review post.
1st week of Build 1
Monday- Off
Tuesday- 3:00. Ride Gates Pass and do 5 repeats of Gates, with 3min recoveries.
Wednesday- 4:00 E2 ride.
Thursday- 2:00. 4x10-3 High E4 intervals to build up FTP.
Friday- 1:30 E2 with pedaling drills
Saturday- 3:00 Hard group ride or motorpacing
Sunday- 4:00 E2
My first challenge is that I already messed up this schedule. I did lemmon from campus today instead of taking the day off. But I'm well rested so I will continue on as usual. I want to keep doing sprint drills and plyometrics but I'm not sure where to put them. I'm thinking of doing them on the nights of my interval workouts but I'll ask mike.
1st week of Build 1
Monday- Off
Tuesday- 3:00. Ride Gates Pass and do 5 repeats of Gates, with 3min recoveries.
Wednesday- 4:00 E2 ride.
Thursday- 2:00. 4x10-3 High E4 intervals to build up FTP.
Friday- 1:30 E2 with pedaling drills
Saturday- 3:00 Hard group ride or motorpacing
Sunday- 4:00 E2
My first challenge is that I already messed up this schedule. I did lemmon from campus today instead of taking the day off. But I'm well rested so I will continue on as usual. I want to keep doing sprint drills and plyometrics but I'm not sure where to put them. I'm thinking of doing them on the nights of my interval workouts but I'll ask mike.
Sunday, November 29, 2009
Week in review + Plyometrics
Monday- 2:30- 50min Tempo interval going up Lemmon
Tuesday-OFF, had to finish essay
Wednesday- 3:00- Rode to work with Dad and then to Erin's
Thursday- Thanksgiving, OFF
Friday- 2:10- McCain Loop
Saturday- 1:00 on trainer, 4x7min tempo intervals in TT position to get used to it again
Total- 8:40
Again, much lower than planned, about half, due to traveling. Unfortunately the next two weeks will be low too, due to studying for finals. Luckily a recovery week is coming up. That said, I might keep training through it, and pre-load before the Christmas vacation.
This week I introduced plyometrics to my weekly workouts. I am doing three-a-week workouts, adding more difficult exercises each time. I am feeling really good about this type of workouts. I feel that too many people just ride their bikes hard all the time. Last year I reached cat 3 and got some good results, and I only rode 2-3 times a week, and not seriously at that. I feel that if I have a good base season, train smart, and introduce good supplemental training, I can really do well this season.
My focus this season will definitely be on sprinting. I feel that I can really excel in this area. Last season I had no problem getting to the final corner in top-3 position, but then I would get passed on the sprint by two or three people. That's probably because I did absolutely no sprint training. I started weight training early this season, and now I'm starting explosive plyometrics. Later, I'll add on-bike sprinting drills to fine-tune the movement. Right now I think I could be doing more speed skill drills, like spin-ups. I'll try to incorporate them in my E2 rides.
Also, the reason I've been slacking on my riding hours is because I'm reluctant to go out and do a 3-4hr E2 ride. I feel like it's a waste of time. Luckily, harder work is up ahead, and I think my motivation will also increase when racing starts up.
Tuesday-OFF, had to finish essay
Wednesday- 3:00- Rode to work with Dad and then to Erin's
Thursday- Thanksgiving, OFF
Friday- 2:10- McCain Loop
Saturday- 1:00 on trainer, 4x7min tempo intervals in TT position to get used to it again
Total- 8:40
Again, much lower than planned, about half, due to traveling. Unfortunately the next two weeks will be low too, due to studying for finals. Luckily a recovery week is coming up. That said, I might keep training through it, and pre-load before the Christmas vacation.
This week I introduced plyometrics to my weekly workouts. I am doing three-a-week workouts, adding more difficult exercises each time. I am feeling really good about this type of workouts. I feel that too many people just ride their bikes hard all the time. Last year I reached cat 3 and got some good results, and I only rode 2-3 times a week, and not seriously at that. I feel that if I have a good base season, train smart, and introduce good supplemental training, I can really do well this season.
My focus this season will definitely be on sprinting. I feel that I can really excel in this area. Last season I had no problem getting to the final corner in top-3 position, but then I would get passed on the sprint by two or three people. That's probably because I did absolutely no sprint training. I started weight training early this season, and now I'm starting explosive plyometrics. Later, I'll add on-bike sprinting drills to fine-tune the movement. Right now I think I could be doing more speed skill drills, like spin-ups. I'll try to incorporate them in my E2 rides.
Also, the reason I've been slacking on my riding hours is because I'm reluctant to go out and do a 3-4hr E2 ride. I feel like it's a waste of time. Luckily, harder work is up ahead, and I think my motivation will also increase when racing starts up.
Sunday, November 22, 2009
Week in review
Finally, a solid week of training. Due to sickness and training apathy lately, I havent been putting in the required hours. But this week I felt great and was able to keep the hours up. Hopefully this will be a continuous trend.
Monday- 1:42- Ajo to Gate's
Tuesday- 2:10- Tuesday morning ride. Did a TT through McCain.
- 0:30- Run around Reid Park with tricats. Felt good.
Wednesday- OFF bike, strength workout in gym
Thursday- 3:10- Up to Tangerine with Erin.
Friday- OFF bike, went to gym instead because i wanted to be fresh for El Tour
Saturday- 3:30- El Tour, did about 70 miles of the course for fun and then went home. Went pretty hard entire time.
Sunday- 1:50- Gate's pass ride with Erin.
Total- 13 hours. 2 Strength workouts. 1 Run workout.
Monday- 1:42- Ajo to Gate's
Tuesday- 2:10- Tuesday morning ride. Did a TT through McCain.
- 0:30- Run around Reid Park with tricats. Felt good.
Wednesday- OFF bike, strength workout in gym
Thursday- 3:10- Up to Tangerine with Erin.
Friday- OFF bike, went to gym instead because i wanted to be fresh for El Tour
Saturday- 3:30- El Tour, did about 70 miles of the course for fun and then went home. Went pretty hard entire time.
Sunday- 1:50- Gate's pass ride with Erin.
Total- 13 hours. 2 Strength workouts. 1 Run workout.
Sunday, November 15, 2009
Week in review
This week was strange. I was supposed to be put in 18 hours but that didnt happen. I was sick last week and I think my body was still fatigued from that,even though I felt alright. However I did feel very lethargic throughout the week and on my rides.
Monday: 2:30- Rancho Vistoso, only averaged 140 watts and felt really weak.
Tuesday: Woke up way too tired and just took day off.
Wednesday- 2:45- Picture rocks with cycling team, felt strong that day.
Thursday- Off, it was too windy and I had a test
Friday- Off
Saturday- 2:45 Lemmon with tricats, tempo pace
Sunday- 2:30 Rancho Vistoso on TT bike, hated it at first but I'm slowly getting used to the position
Totals- 12:30. That's six hours off of my goal, but I'm glad I took the hours off instead of killing myself after being sick. This week I have very little homework or tests so I'm planning on really loading up the hours. Also my goal for this week is to get serious about stretching. I'm also going to the Tuesday tricat run workout to see how that is.
Monday: 2:30- Rancho Vistoso, only averaged 140 watts and felt really weak.
Tuesday: Woke up way too tired and just took day off.
Wednesday- 2:45- Picture rocks with cycling team, felt strong that day.
Thursday- Off, it was too windy and I had a test
Friday- Off
Saturday- 2:45 Lemmon with tricats, tempo pace
Sunday- 2:30 Rancho Vistoso on TT bike, hated it at first but I'm slowly getting used to the position
Totals- 12:30. That's six hours off of my goal, but I'm glad I took the hours off instead of killing myself after being sick. This week I have very little homework or tests so I'm planning on really loading up the hours. Also my goal for this week is to get serious about stretching. I'm also going to the Tuesday tricat run workout to see how that is.
Sunday, November 8, 2009
Week in review
This week was kind of interesting. I created a new training plan based on a 700-hour season. This is more than I think I can handle but I want to push myself to see if I can.
Mon- Off
Tues- Off
Wed- 3:15 TTM course
Thurs- 1:40 Gates pass with Mike
Fri- 3:40 Exploratory ride up to the Ritz
Saturday- Off, Sick
Sunday- 0:50 Easy recovery ride with Erin
On Friday night I started feeling very weak. At midnight I had a fever of 103. On Saturday I felt weak the whole day. On Sunday I felt better, and now on Sunday night I feel almost perfect. Now I can't figure out if this was a result of over-training (I felt weak on Friday's ride) or getting sick from Erin. I'm starting to think it was just catching a germ, because 9 hours in 3 days isnt really that bad at all. I'm going to repeat the same volume this week to see what effects it has on my body. Luckily I am young and my body can handle this kind of self-imposed testing!
Mon- Off
Tues- Off
Wed- 3:15 TTM course
Thurs- 1:40 Gates pass with Mike
Fri- 3:40 Exploratory ride up to the Ritz
Saturday- Off, Sick
Sunday- 0:50 Easy recovery ride with Erin
On Friday night I started feeling very weak. At midnight I had a fever of 103. On Saturday I felt weak the whole day. On Sunday I felt better, and now on Sunday night I feel almost perfect. Now I can't figure out if this was a result of over-training (I felt weak on Friday's ride) or getting sick from Erin. I'm starting to think it was just catching a germ, because 9 hours in 3 days isnt really that bad at all. I'm going to repeat the same volume this week to see what effects it has on my body. Luckily I am young and my body can handle this kind of self-imposed testing!
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