Recovery week...do what?

Hello again dear reader(s)....

This week I am supposed to be "recovering" from hard efforts the last 3 weeks (averaging 9 hours/140+ miles) by doing a 6 hour week. I'm told that this is necessary to allow both body and mind to recuperate, and I know this to be true. But...given the agreeable weather we've been having here in DFW, that doesn't make it any easier to go ride slowly for short amounts of time.

But I will. :)

Because I want to improve this year in noticeable ways. My conditioning is up, my weight is down and my reliance on the inhaler is less (EIA is a real drag...).

My first real test will come on March 7 at the Denton Rhapsody Criterium. I'll be in the Cat 4/5 category at 4pm, after having gotten up at 5:30 am to run the Horse Country TT for my club. I'm using the crit to practice the new warmup procedure I've been given and see how I do. I don't care whether I win or DNF...this is only a fitness/process test for me.

Hopefully, some other aging cyclists/dads are getting something out of this blog...feel free to drop me a note/comment if you are (or if you'd rather I just hush!)

Thanks!

Cyclist to pray for: JM. Family stuff.

DB

Starting to feel it...

I've been following (pretty closely) a training plan provided by my coach that is targeted at getting me ready for the weekly criterium series that starts mid-March in Plano, TX. This series has been going on in one way or another for at least 20 years. My goal for the year is simple: Get a pack finish in the B race. When I meet that goal, I'll set a new one.

On the new training regimen, I'm more focused on (of all things) proper warmup, long intervals and legitimate recovery. I'm actually riding more, but a lot less tired/fatigued. I like it!

Got out yesterday for 1.5 hour ride on the rolling hills of Horse Country USA (Denton County, TX). Once I was past my warmup slots, I started a 30 minute interval that fit perfectly with the route I had chosen. Some moderate rolling hills, one light, and two stop signs. I was able to cruise this section in Zone 3 pretty much straight through and focus on consistency and pacing. Even the dogs stayed away...very unusual.

Felt great, went home got a shower and took an impromptu nap during President Obama's prime time news conference. Not a commentary on him, but taking advantage of the chance to doze...

I may be old, but I'm riding younger lately.

Cyclist to pray for: Todd K. Continuing (but improving) back issues

DB

Best ride in how many years?!!?

I'm a coach. I have hired a coach. He has a coach of his own...

Everybody can improve.

I went to the local Saturday morning hammerfest at Richardson BikeMart this weekend and promptly missed the start of the 36 mile no-stop, drop you if you can't keep up ride.

I was on a mission to keep my HR right at 160, per my training plan.

So I'm at 140 before I leave the parking lot to try and catch the group. So much for proper 10 minute warmup...

I get on the route at a place that should put me just a little behind the group and I see a few stragglers. I pass two of them and ask if the 36 milers are ahead or behind me (just in case I jumped too far ahead). "Way ahead...they took off like a shot" is what I got back.

Great.

And then I hit 5 red lights in a row. No chance I'm catching the pack without blowing up.

Next thing I know, the 27 mile group is right behind me. ok. fine. I'll hang out at the front of this group and just leave when they turn earlier than the 36 mile route does.

Do you see it coming? I didn't.

So we roll along for probably 5 miles, me cruising at the front, sometimes taking a pull, sometimes rolling away. You see, I have a HR to maintain here. And I've lead this 27 mile ride before, several times.

After the big nasty hill that I usually suffer up my friend Woody rolls up beside me suggesting I should be checked for banned substances. "Why?" I ask. Then..smack.

Woody leads the 36 mile group. I was ahead of them the whole time and have been dragging this group for the last 5 miles. Previously, I would have been at the back half-dead.

So, it occurs to me the three things were at work for me to that point:

Race wheels instead of training hoops (Coach's orders)
Training plan for a week (Coach's orders)
Ignorance of what group I was in.

I lost number 3, but the other 2 stayed with me the rest of the ride and I rolled in with the lead bunch. NEVER have done that before in 2 years of trying.

Coaching works, even for old geezers.

And Woody (who I have known since 1984) tells me that is the strongest he has seen me ride in 15 years.

Want to improve? Hire a coach, get a consult, buy a training plan...and stick to it.

See you Saturday!

Cyclist to pray for: Michael.

DB

Harder than it looks...

Try this on your trainer:

15 minute warmup (Zone 1)
60 minutes steady state at that spot between Zone3/4
10 minutes cooldown (Zone 1).

No, you can't coast, go downhill or draft...you're on a trainer!

Its harder than it looks :)

Cyclist to pray for: Landon

DB

Ride easy to ride fast?

Since the race on Saturday, I've logged 18 miles. Spread out over 2 days. At less than 140bpm HR.

Huh?

Well...a coach friend of mine thinks he can make me faster and more successful in races, so he's got me alternating easy/off days this week in preparation for some high effort testing this weekend.

Have you ever tried to ride a trainer, doing high RPMs without going over 140? That takes some serious work and concentration!

I know it all makes sense, but it is difficult to be limited to 40 minutes rides, easy pace when teh weather is "unseasonably warm" here in DFW. Should be close to 80 today and its an off day per my coach.

I am going to try this coaching thing out for three months and see where we stand at that point. If I've seen positive improvements based on his direction I'll post up all his info and encourage you to sign up with him. If not, I'll thank him for his time and ride off on my own.

Now, I am a certified coach as well...but this guy is a Cat 1 racer on the road and the track, so his experience trumps mine. And he has a coach as well.

Cyclists to pray for: The guys that crashed out of the Tour Down Under in stage 3.

DB

Ouch...

Legs, back and pride...all a little sore.

I raced with my buddy Craig Saturday afternoon in Copperas Cove, TX in the Cat 4/5 A group. We got there with very little time to spare (likely my fault...), so I had almost no time to warmup.

At the 5 mile mark, I got shelled out the back of the pack on a relatively small hill. I had been sitting top 10 cruising along, and then I was getting passed by the wheel truck.

So...I got in a nice long 47 mile solo ride. I even managed to get passed by the second 4/5 group that started 15 minutes after we did. Ugh. At least I beat the P123 field in. They did 31 miles more than us (congrats to Josh Clark for the win).

I also had an issue with my shifter in getting to the small ring on some of the hills while I was still trying to catch back on. After 2 or 3 miles it cleared up and I was able to start climbing again, but the race was very much over.

Lesson learned: be on time, warmup.

Cyclist to pray for: Todd K.

DB

Racing age 41...

As of Jan 1, as far as USAC is concerned I am 41 years old. In cycling terms, I'm a has been that never was :)

I started racing in 2007. Most racers are retiring at that point, or going exclusively Masters categories. Me? I started racing my "skill" category instead of my "age". And I found out that track racing is fun as well.

I feel 26.

With the first race of the year looming, I'm asking myself if I have prepared properly during the much shortened off-season. I rode almost 700 miles in December....most of it on the trainer doing tempo work with a little simulated climbing thrown in to build up the quads.

Saturday morning brother Craig (also 40+) and I will launch ourselves into 2009 racing with 73 other Cat 4 and 5s in Copperas Cove, TX. He's the leader for our 2 person team...I pull him and carry his water bottles until I pop.

Last year in this race I was in it until about mile 40. Got shelled out the back on the biggest climb of the day right after the feed zone (and a perfect feed from Dan).

We'll see how my training has paid off, and if having a teammate in the race with me for the first time ever makes a difference.

Wish us luck!

Cyclist to pray for: Keenan and George W. Bush.

DB