Masters Racing (All Disciplines) - Tales From The Dark Side - Sara's Aspirations

I too like Hermes' idea! After reading Shovel and AzT's reports, I thought I, the Token Girl, would give it a try.

First, someone asked if I was tempted while being lapped by the pack during the Watsonville Crit, to jump back on. Sure I was! But, I knew (or think I know) that that is either not allowed or at the very least frowned upon, so I did not. I would pick up my pace a little as I caught a little bit of the draft, but I made sure I drifted back and stayed out of the way. It did get a little old hearing "good job, keep it up" every time the pack came by, though.

I spent the last four days in Lake County (Clear Lake). I took advantage of the heat and poor roads to work on my top end and endurance. I also did a few hill repeats. My B/F hates it when I do top end work because he doesn't want to "go fast" and struggles to keep up. Case in point was yesterday, when I was moving along at 22MPH on Scott's Valley Road, feeling really good, and he was yelling at me "slow down, what's the hurry???" (I explained to him afterwards to get on my wheel, it would be easier that way, and keep up or shut up - he told me I don't make a big enough hole in the air!).

The first day in Lake County was the day after the crit. I went out that afternoon in 98 degree heat for an "easy recovery ride" with my B/F. I intended to do an "accelerated warmup" - easy pace, then a ramp up to LTR and hold it for 30 seconds, then recover, then another ramp up. I did, and after that I held a strong pace, or tried to, for about 3 miles, followed by pacing up a 3% grade. Not only was it hot, but I was tired, hungry, dehydrated, and this sort of stuff was ill-advised. I learned that the hard way, too, by getting VERY nauseous and having to stop (B/F wanted to stop anyway).

The next day saw a 50 mile "noodle ride" to Clear Lake State Park. I took advantage of some of the straight, flat (bumpy) roads to work on top end and accelerations. I felt pretty good that day, and the ride went well.

The third day was a rest day, with no riding. I had a steak dinner with the B/F that night, something I don't do often - eat meat, that is. I mention the dinner because of what happened on day 4.

Yesterday was day 4. The B/F and I decided to ride out to and then on Scott's Valley Road, which had been recommended by the LBS. I did the easy pace to short efforts warmup that I'm finding works for me. The surprise this time was how well my legs responded, how fast I recovered, and how fast I got going again. The short climbs along the route were EASY. Yes, I said easy. When we got to Scott's Valley Road, I was completely warmed up and had endurance, top end speed, and "kick" like I rarely had experienced before. Thinking it was a fluke, and that I'd blow up at some point, I pushed hard to try to blow up ("slow down, what's the hurry???" - B/F!) and DIDN'T. What the hell? Was it the nutrition, the steak dinner - the protein? I think so.

Today I'm back home, at work, no riding today. Tomorrow will start another early morning training series. I've entered the Petaluma Criterium on August 11th, and I want to see some gains, how ever modest, by then. Oh - and I'll have steak the night before so I can validate my great training ride yesterday!

What does the "Lightbulb" mean?

From personal experience, don't eat corned beef hash the morning of a race.

From personal experience, don't eat corned beef hash the morning of a race.

Crossing it off my breakfast menu....thanks, AJ! ;)

The way to reaaly improve your results has become clear, Sara, and it's very simple, at least in concept: get a faster boyfriend!;)

The way to reaaly improve your results has become clear, Sara, and it's very simple, at least in concept: get a faster boyfriend!;)

Clearly, you're right, AzT. My "Rabbit" approach isn't working.

:thumb: ;)

Have the steak burnt or burnt bacon the carbon helps purify the system . . . If you believe that one i have a bridge in England to sell you

New b/f.

New b/f.

Ha! Be nice, you guys... ;)

Have the BF get a scooter so he can keep up with you and motorpace you too!

Ha! Be nice, you guys... ;)

Another B/F... That will speed up the current one.:D

Okay, okay...point taken. New B/F. Any takers??? ;)

Have the BF get a scooter so he can keep up with you and motorpace you too!

I'd put him on my motorcycle, but he doesn't know how to ride a motorcycle. It's always sumthin!

And again - what's with the Lightbulb next to the title of the thread???

And again - what's with the Lightbulb next to the title of the thread???

When you start a new thread there's a bunch of icons you can choose from, if you wish to draw attention to it. You must have inadvertently checked the lightbulb icon when you posted. Don't worry, we all know you're a bright spark...

When you start a new thread there's a bunch of icons you can choose from, if you wish to draw attention to it. You must have inadvertently checked the lightbulb icon when you posted. Don't worry, we all know you're a bright spark...

So is a fuse.

;)

Okay, the steak. I've had a few discussions with co-workers (they're nurses, and many are athletes) about my performance boost after the steak dinner. The gist was "well, duh!" I usually eat a lot of carbs and get protein from other sources because I have a real phobia about weight gain (I weighed over 180 pounds five years ago), and for some idiotic reason, I've chosen to avoid red meat (and I like red meat). You guys know this - poor diet = poor performance on the bike (or in any athletic endeavor), and I've been proving that. It was explained to me how the body uses proteins, stores glycogen, how much more energy there is in dense proteins (which the body stores) and how I need to change my diet if I expect to build/repair muscle and get stronger/faster/more endurance. Okay, then. It's time for a change.

It was explained to me how the body uses proteins, stores glycogen, how much more energy there is in dense proteins (which the body stores) and how I need to change my diet if I expect to build/repair muscle and get stronger/faster/more endurance. Okay, then. It's time for a change.

You certainly need plenty of protein. And if you like red meat, that's fine. Personally I don't eat much of it, though. Salmon and other oily fish are among the most nutritionally dense foods you can get, too. And there's a surprising amount of protein in a lot of green vegetables and legumes, which are impressively low carb. There's loads of information on the web about protein contents of various foods...

You certainly need plenty of protein. And if you like red meat, that's fine. Personally I don't eat much of it, though. Salmon and other oily fish are among the most nutritionally dense foods you can get, too. And there's a surprising amount of protein in a lot of green vegetables and legumes, which are impressively low carb. There's loads of information on the web about protein contents of various foods...

So, maybe I just had one of those elusive "exceptional days"? I'm not poo-pooing your suggestion, Chasm, hardly - I'm stating a fact. You've told me, as well, that I need to do some more reading.

Steak seemed to work for Contador, at least for a while.

Steak seemed to work for Contador, at least for a while.

Stay away from Spanish beef.

Stay away from Spanish beef.

Unless I want some "added benefits"...:)

Beef with benefits..., what is wrong with that?

Beef with benefits..., what is wrong with that?

OMG...I won't touch any of these comments! I will laugh, though...you guys!!! :)

The title "The Dark Side" is mufti-faceted. In the literal sense it stems from the side of the room I occupy in my spin classes. Because I am so focused in that class, always cranking the friction up a full turn when Kadria says "add a little!"; always dropping copious amounts of sweat on the bike, on me, and on the floor; and always giving 90 - 100% on efforts, Kadria has come to calling my side of the room "The Dark Side". Anyone who migrates to ride with me has "Come Over to the Dark Side". Cute. I know!

The other is I am not 50+. I'm 60+. I just started racing. J U S T. I'm a woman. As in Female. Not supposed to be doing this stuff at 60+. Supposed to be getting matronly and making huge dinners for her boyfriend. You know. Grandma stuff. Obviously I'm somehow demented, as in Dark Side (as opposed to Far Side). Well, think what you will, but racing is something I've always wanted to try or do, in some form or the other. I never knew I was athletic, and truthfully I wasn't for most of my life. That desire to race, covered up though it was, manifested itself in other ways - it always does in competitive people, no matter the gender - and it always finds an outlet. It has to. Me, I finally embraced it, and through fits and starts (and a search for approval, a girl thing) I decided - Eff it. I'm racing my bicycle. I let it out. OMG, am I happy I did. What an elixir. What a goal, so lofty - but oh so fantastically gratifying.

This is for the other ladies out there. Any other ladies, any age group - you that have NOT embraced that little ole competitive streak you have - but secretly want to. DO IT. Fear is the check you never cashed. Cash that check and DO IT. Cross off that entry on your bucket list. You'll be embraced, you'll be supported, and you'll have fun.

Not supposed to be doing this stuff at 60+. Supposed to be getting matronly and making huge dinners for her boyfriend. You know. Grandma stuff.

Lots of great things about the generation prior to ours... but I am extremely grateful not to be locked into the rigid expectations and stereotypes that ruled their world (not to mention tobacco). My Grandmother... in her early 50's!

http://vmac.smugmug.com/Genealogy/Prescott-Audet/Generation-Grandparents-and/Vance-Rose-3-63/1609172_PambW-M.jpg



Here's hoping you have another couple decades of racing, sarals.

Love the dark side! Although i am thinking the Far Side might fit you better!! As far as the steak goes, you may be needing the extra iron in there also. Mild anemia certainly wont help your aerobic capacity, muscle recovery etc etc. Liquid chlorophyll is a nice iron supplement alternative. Keep up the good work , you have been an encouragement to me,... sorry not one of the girls....

Lots of great things about the generation prior to ours... but I am extremely grateful not to be locked into the rigid expectations and stereotypes that ruled their world (not to mention tobacco). My Grandmother... in her early 50's!

http://vmac.smugmug.com/Genealogy/Prescott-Audet/Generation-Grandparents-and/Vance-Rose-3-63/1609172_PambW-M.jpg



Here's hoping you have another couple decades of racing, sarals.

Vance, I thank you! I'd give you hug if I could reach you. Is that you your grandma is holding - cute as button, that little one!

Expectations. Yes, indeed. I've fought those battles - and some wars. I didn't win many of them, but I do what I do anyway.

Love the dark side! Although i am thinking the Far Side might fit you better!! As far as the steak goes, you may be needing the extra iron in there also. Mild anemia certainly wont help your aerobic capacity, muscle recovery etc etc. Liquid chlorophyll is a nice iron supplement alternative. Keep up the good work , you have been an encouragement to me,... sorry not one of the girls....

Far Side? Naaaah. Good comic strip, though!

Vitamins. Yes. We gals tend to lack iron and calcium as we get older. I eat Tums for calcium replacement (or supplement) before a hard ride or a race. Iron? I need to pay attention to that. Good catch, dadof7! And thank you... :)

Are you sure it wasn't the easy day followed by a rest day that made your Scott's Valley ride so good? IIRC, you don't like to rest....

(Can I post here? I'm only 46)

Are you sure it wasn't the easy day followed by a rest day that made your Scott's Valley ride so good? IIRC, you don't like to rest....

(Can I post here? I'm only 46)

Absolutely.

Beef with benefits. I want a jersey that says that. Maybe a team kit. Can you wear that stuff even if you don't race because you're really slow?

Are you sure it wasn't the easy day followed by a rest day that made your Scott's Valley ride so good? IIRC, you don't like to rest....

(Can I post here? I'm only 46)

Valygrl, I almost always have a so-so day the day after rest day (like this morning). No, that day was UNUSUALLY good!

And, along with Hermes - welcome!!!

Beef with benefits. I want a jersey that says that. Maybe a team kit. Can you wear that stuff even if you don't race because you're really slow?

Who said I'm fast? I photograph "fast". All show, no go I think the term is...

So - yes!!

NOT TUMS FOR CALCIUM!!!Bad in many ways. Take a Calcium citrate. Don't want to screw up you stomach acid balance and the form of calcium in tums is not utilized well.

NOT TUMS FOR CALCIUM!!!Bad in many ways. Take a Calcium citrate. Don't want to screw up you stomach acid balance and the form of calcium in tums is not utilized well.

Oh! Okay...thank you for that! I usually will eat one during a ride, not before....I'll switch!

Fear is the check you never cashed.


Love it. Sig worthy.

Love it. Sig worthy.

And so true...:)

A friend said it to me when I was going through a very rough period some years back...I've never forgotten it.

I just got an email telling me there will be a 35 minute "open" crit (juniors and all adult comers) at the Twilight Ride at Laguna Seca Raceway Wednesday night. YES!! Just what I've been hoping for! I'll be there, I'll be in it, and my eyes will be open! It's going to be a tough course - it's the same one Sea Otter used, Turn 11 to Turn 2, then back through pit lane. There's a nasty little "hump" in the center of that course that will keep the stronger ones halfway honest (and spit the weaker ones - me - off the back after a couple of laps). The corners are tight and technical, but there are no drainage culverts in them (yay!). Oh, I have a reason to ride harder tomorrow morning! I love having a goal...

Sounds like fun.

That's actually a fun course if it's the same as Sea Otter. The turns require real cornering skills.

That's actually a fun course if it's the same as Sea Otter. The turns require real cornering skills.

It is the same one - I watched the crits there during the SOC, and the corners were tight and fast. I like cornering, so I'm going to enjoy it! I'm a little concerned about the field "mix", although I don't know how many riders will actually participate. Usually the turnout for the Wednesday evening events is fairly low (it's windy and cold there this time of year). But, this one is "special" and more folks may show up. What ever, it will be fun!

Shovel. Took you up on it. Many thanks!

The 33 is a fun read.

Just sayin'!

There are a lot of good people in there. Before this place existed, it's basically the only place on BF I visited regularly.

There are a lot of good people in there. Before this place existed, it's basically the only place on BF I visited regularly.

I like the "feel" there! The humor level is quite dry and quite fun, as well - just the way I like it!

Tuesday Group Ride Report

I treat the group rides I do as training rides, as tests to see how I fare against other (stronger) riders. I rarely do noodle rides, and I never do on a group ride. Because there are terrain features and different riders with different strengths, I break the rides down into segments and try to take from each segment. Today, the first 25 miles were an exercise in utter frustration. It took my legs that long to come around. I felt the callings of "dead legs" not long after I left the house this morning. Their response was sluggish and my HR went much higher than it usually does in the early portions of the ride. On the "8th Street Flat" segment, where I usually fly along with the fast GUYS at 25 to 27 MPH, I was dropped at the outset, struggled along in the wind at 22 MPH, and finally blew up a mile from the finish of the segment. I wasn't really in it mentally, either; knowing my legs weren't their best I sort of gave up and was even going to cut the ride short. However, I gave myself "one more chance", took a different route than the rest of the group to the big climb on Barloy Canyon Road so I could push my way up a short climb on that route. My legs started to feel good on that climb, and then they started to actually feel strong. When I got there, I went up the Barloy Canyon Road climb feeling quite relaxed, spending a lot time OTS and NOT in the lowest gear, and achieving a decent time (for me) going up that hill. After that climb came a series of descents that feature some short rollers prior to the beginning of each of the descents, and I hit those rollers OTS but in the drops and powered my way up them - feeling quite strong and relaxed on each one. On the field sprint, I stayed at the front, tried to take advantage of a lead out (that I missed), and actually had decent power and speed at the end of the sprint (my timing on when to launch is getting better).

Still, my body is so inconsistent. I don't have the answers as to why it will perform so well one day and then so poorly the next. Oh, I see gains, but as I've said time and again, they are incremental and spotty. If I look at achievements overall, I see little to nothing. And, it's still a helpless feeling when I think I'm going really well, feeling good, and then someone drives by me so hard I swear I can feel the ground shake - and I'm powerless to do anything about it! I don't like that feeling. But, I'm used to it.

Tuesday Group Ride Report

I treat the group rides I do as training rides, as tests to see how I fare against other (stronger) riders. I rarely do noodle rides, and I never do on a group ride. Because there are terrain features and different riders with different strengths, I break the rides down into segments and try to take from each segment. Today, the first 25 miles were an exercise in utter frustration. It took my legs that long to come around. I felt the callings of "dead legs" not long after I left the house this morning. Their response was sluggish and my HR went much higher than it usually does in the early portions of the ride. On the "8th Street Flat" segment, where I usually fly along with the fast GUYS at 25 to 27 MPH, I was dropped at the outset, struggled along in the wind at 22 MPH, and finally blew up a mile from the finish of the segment. I wasn't really in it mentally, either; knowing my legs weren't their best I sort of gave up and was even going to cut the ride short. However, I gave myself "one more chance", took a different route than the rest of the group to the big climb on Barloy Canyon Road so I could push my way up a short climb on that route. My legs started to feel good on that climb, and then they started to actually feel strong. When I got there, I went up the Barloy Canyon Road climb feeling quite relaxed, spending a lot time OTS and NOT in the lowest gear, and achieving a decent time (for me) going up that hill. After that climb came a series of descents that feature some short rollers prior to the beginning of each of the descents, and I hit those rollers OTS but in the drops and powered my way up them - feeling quite strong and relaxed on each one. On the field sprint, I stayed at the front, tried to take advantage of a lead out (that I missed), and actually had decent power and speed at the end of the sprint (my timing on when to launch is getting better).

Still, my body is so inconsistent. I don't have the answers as to why it will perform so well one day and then so poorly the next. Oh, I see gains, but as I've said time and again, they are incremental and spotty. If I look at achievements overall, I see little to nothing. And, it's still a helpless feeling when I think I'm going really well, feeling good, and then someone drives by me so hard I swear I can feel the ground shake - and I'm powerless to do anything about it! I don't like that feeling. But, I'm used to it.

How are you tracking your training load, Sara?

How are you tracking your training load, Sara?

No. I don't know how to!

Sara, forgive me for saying this, but you don't give the impression of being very systematic. Reading your posts makes me think you tend to do what seems a good idea at the time, rather than having a plan. If that's incorrect, I apologise.

But if it is close to the truth, have you read Friel's training bible? It might be worth your looking at his suggestions for annual plans, weekly plans, training diaries and so on. Quite apart from any other benefits, if you have your head around the fact that you are engaged in a systematic, long-term programme, you'll be less likely to be discouraged or thrown off course by short-term fluctuations or disappointments.