Saturday, March 20, 2010

Rolling in the right direction

Aging cyclists need every advantage they can get!

I bought a copy of the Cyclist's Training Bible by Joe Friel late last year (November?), and have been following most of the principles all through the winter. I started with taking a serious look at what matters to me as far as results and races. I decided that my 'A' races are:
  • April and May Track racing
  • Masters Nationals in September
Tuesday night crits (TNC), while a complete blast, are a D race for me...which means I will miss most of them. If I do them at all, it will be primarily to work on the technical skills of riding in a pack at full speed and close quarters. Trackies ride much closer together than critters.

October - January were my base months. Most of my friends started ramping up before I did after their base, as they are competing in a variety of road races and crits well before my season starts on April. This is Texas...there is no off-season for a cycling addict.

In February and March, I've been building strength, intensity and endurance...both short and long. I need to be able to respond to frequent short bursts of speed as well as be "fresh" at the end of a 50 lap scratch or unknown distance race. Recovery days and weeks have been very helpful in this process, as much as I'd rather get out there and ride.

As a test, I did do the season opener of the TNC in the C race, which is now open to Cat 4 as well as the 5 and juniors it has always been for. It went well. 25 minutes and I sat top ten or five pretty much the whole race. Closed a gap, hid from the wind properly, took a pull or two here and there when it suited me. I was still top ten on the final lap when I slowly drifted back and out of the pack intentionally. Winning was never on my mind and the first race of the season is no place to crash and ruin the year. There was a crash up ahead of me 5 seconds later. My acg speed showed 24.6. The B race runs 25.5, and the C race used to run 22.5.

My fitness is exactly where I was hoping for. My weight this morning is below 160. 5 pounds to go to my goal of 155 by April 2. I might make it, maybe not. But its much better than 173 or so on January 1.

I'm feeling very strong, and tomorrow begins a recovery week for me. Luckily I have my recovery weeks on the same week I am on call for work, so my real rides rarely get interrupted.

The peak or first A race is Friday, April 2. I may not win, or even place...but I'll know I was ready. With any luck my competition will be at a different level of ready than me.

All of this is fun for me...but glorifying God is the real goal. Ya'll help me keep that in focus, k?

Cyclist to pray for: Everyone racing in horrendous weather in Fayetteville, TX this weekend.


Tuesday, March 2, 2010

Whoopin up on the young'uns....

Some standing start Kilo times from this afternoon's track workout

Landon - racing age 15
Lap 1 - 25.18
Lap 2 - 22.23 - Fastest
Lap 3 - 25.79
Lap 4 - 27.84 - Slowest
Total - 1:41.04

Christina - Junior
Lap 1 - 28.19
Lap 2 - 24.20 - fastest
Lap 3 - 27.06
Lap 4 - 29.13 - slowest
total - 1:48.58

Jon - Brand new Cat 4, 28 yrs old
Lap 1 - 28.41
Lap 2 - 23.60 - fastest
Lap 3 - 25.50
Lap 4 - 26.71 - slowest
total - 1:44.22

Kevin - Cat 4, 2 yrs track exp, racing age 42
Lap 1 - 24.84 - slowest
Lap 2 - 21.21 - fastest
Lap 3 - 22.80
Lap 4 - 23.29
total - 1:32.14 (Junior gear - 48x16)

For reference:

Current Elite Kilo winning time (2009):

Current Masters 40-44 winning time (2009):

Juniors only do a 500M tt at Nats...not a kilo.

Thursday, February 11, 2010

Off season musings

Hello dear readers!

Yes, its been since October since my last post. That is only because there have not been any significant riding events since then, unless me on the trainer is "significant" :)

I forced myself to back off November - January, helped along by a big mileage week in November where I really aggravated my neck muscles. Dr. appointment, drugs, chiro, stretching....still have soreness. I can stop riding and feel better, or just remember to stretch and work the core every night and get where I need to be. I chose the ride/stretch route.

January was the last of the "base" months for both Landon and I, and we are in a 2 month build period, of increasing intensity. We are both targeting the April 2 season opener at the Superdrome. I am also leading the charge of the IC3 - I am Second team for this year's BikeMS. My 'A' races this year are Friday nights at the track in April/May, and Masters Track Nationals in September. I'll do a crit here and there, and may be a road race just for kicks, but the focus is all track for me.

Major goal for the year: put the IC3 jersey anywhere on the podium at Masters Nats, any event. Please God by giving Him all the credit!

I've been working on weight loss since January 1, where I started at 172. This morning saw me at 165.2. I'm 5'8", so I have another 10 pounds to go to get to what I feel is a good race weight. The CDC says that 125-158 is a "Normal" weight for my height. Calories in/out is the only way to lose. Counting my calories the last few weeks has been a painful reminder that I eat like a pig :(

We have a great year ahead of us, all praises belong to God for without Him, we are nothing.

Cyclist to pray for: Chris and Scott. Continued successes.