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  1. #426
    Senior Member Allegheny Jet's Avatar
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    Still trying to put a sinus infection behind me. I raced in the Steel City Showdown last Sunday in a Master's 40+, 50+ race. I was off the back after 6 laps and was pulled with 6 laps to go. I had no power or recovery during the race and caulk it up as a total disaster. The 1st and 3rd 50+ place finishers have never beat me in a crit and they go home with $250 and $100 in their pockets, not to mention the champagne popping podium event.

    The horse sized pills are working and I'm feeling human and somewhat stronger again. On Tuesday I did a 1hr Z2 ride on the rollers and averaged 229 watts with a 132 bpm ave HR. Because it's on the rollers the data graph shows nearly straight lines for watts, speed, cadence, torque etc. Last night I rode with a local club and stayed within limits of a Z2/3 ride with a couple burst thrown in as "heat checks". (OK the 5 second burst of 1,158 watts was a little over the top, but some young *** needed a spanking) I'm felling stronger again but not recovering on the fly as quickly as I was 3 weeks ago and my chest burns after longer efforts. Hopefully I'll ride a little better at a local circuit race on Saturday.
    oldschool areodynamic brick

  2. #427
    Elite Rider Hermes's Avatar
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    A'Jet, We have several racers who have been and are sick. We watched a presentation from four women's bridge team and found out that many of the women have been sick and the illness goes away and then comes back. My wife and I (knock on Internet wood) have not been sick.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  3. #428
    Senior Member Allegheny Jet's Avatar
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    Are any of the ill bridge team players cute redheads? Probably due to today’s exceptionally rigid doping controls in Bridge the women need to stay away from most common medications.
    oldschool areodynamic brick

  4. #429
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    1.5 hour ride as I feel around the neighborhood which was mostly climbing and descending. I got a couple of solid 10 minute plus SST intervals.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  5. #430
    Elite Rider Hermes's Avatar
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    My wife and I rode 2 hours on the TT bikes today for some z5 efforts and time in the aerobars. It was a nice day and we rode out and back a few times on the TT course.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  6. #431
    Senior Member Allegheny Jet's Avatar
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    I raced in two circuit races on Saturday. I'm still not feeling fresh and strong from a sinus infection, but, Friday's roller session showed me that I had enough to give racing a try. In the Cat 4 race my only intent was to stay in the pack and finish the 18 mile race over a 1.2 mile closed course. After the first 3 laps I knew that I could stay within the fold and just rode in the front 1/3 of the race. I had very good OTS power and used it every time we crested the two roller hills on the course. I tried to do the lesser hill seated and did not have the power. My HR was getting into mid-Z4 and when I did a "heat check" about 1/2 way into the race by leading up the larger hill then for the next 1/2 mile my HR got to the Z5 level. When it came time for the field sprint, 2 guys were off the front, I started mid-field and picked off guys all the way up the hill even though I had to weave in and out for a clean line. If I started sprinting with the early guys I think I would have passed them also.

    I had no intention of racing with the 35+ and 45+ Masters, but my son egged me on by saying "you are here so why not". So I went to the car and on put my shirt with the 2nd number, ate a banana, GU and downed a bottle of Gatorade since we only had about 12 minutes between races. The race started fast then leveled out after 4 laps. I was working fairly hard to stay at the rear of the field as there was a straight section just after the lesser hill and quick right-left turns that I struggled on. We were hitting 550-650 watts every time we were on the straight. As the race went on there were a couple break attempts that didn’t' work and the pace got hot then backed off. With about 9 laps left in the 21 lap race a break of 3 did get away but the rest decided to chase making it a very hard pace. At that point I believe I could have hung on but decided to stick to my goal of not over doing it and get healthy and strong again. I rode up the larger hill with chasing pack then rolled off to the side during the decent. I finished out the last 7 laps of the race by riding @ Z3 with a goal of a good workout and not getting lapped. The leaders lapped me with 1 and 1/8 to go and the field lapped me on their finish sprint. After loading the Power Tap data on the laptop I saw that during the Master's race my highest HR was 149, just @ Z4. I still need to get over the sinus infection but I'm pleased with how I was able to stay on with a minimal effort body wise.
    oldschool areodynamic brick

  7. #432
    I need speed AzTallRider's Avatar
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    65 mile Charity ride yesterday. It was a good chance for me to practice hanging with the pack, although with major a crit the same day, a lot of our faster riders weren't there. It was a comparatively mellow ride. The first half of the race covers a loop through a residential neighborhood with lots of turns and some short climbs. I handled that fine, and was right there at the front as we started the first shallow climb, of about 8 miles. I held that one too, despite a few riders putting the hurt on for awhile (group from the Phoenix PD athletic club). Then we hit the longer, slightly steeper climb that is part of many group rides. It's about 700' of gain over ~10 miles. Not much of grade by most standards, but the steeper sections always splinter the pack. I held on as long as could, and feel I dug deeper than I have in the past. I was in HR zone 5, but my power was down from it had been earlier. I fell off 7 miles into it. At the right turn to a level section, there was a big headwind, and I was all alone. 'Darn'. Not the word I used. Fortunately it wasn't long before a group came by, and I jumped on. That group filtered down to only three by the finish, and I was one of those three.

    I'm getting closer and closer. Just need (a) more power, (b) more endurance, and (c) more power.

    Or maybe just a new bike. :-)

    Congratulations A'Jet on your HTFU effort to fight the illness and get out there for two races. Sounds like your overall fitness and training is enough to overcome a heck of a lot!
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  8. #433
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    I woke up this morning to wet pavement and a mist. We planned to ride from home and had a route to match the workout for the day. We put the bikes in the car and decided to drive south and see if there was any mist and fog. At Menlo Park, the pavement was dry and the sun was out. We parked and did a 2.5 hour ride with several longer z3 efforts. it turned out to be a nice sunny day but with a lot of wind.
    Last edited by Hermes; 04-25-11 at 06:08 PM.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  9. #434
    I need speed AzTallRider's Avatar
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    Last of the mid-week crit series is tomorrow. Wife is watching for the first time, so hopefully I keep the rubber side down and don't get lapped!

    I added up my starts so far, realized I have 10, and just submitted my request for upgrade to Cat4. My first sanctioned road race will be in June: Bike the Bluff in Show Low, AZ. With my Cat4, I have the option of racing either Cat4 or M55+. I'm leaning towards M55+, but welcome contrary opinions. It's an Omnium, at high altitude where it's cooler than Phoenix in the summer. M55+ is a 57mi RR, followed by a 30' crit the next day. The road race combines M55+, M65+, Tandems and Women's Pro/1/2 in one start, 3' after the M35+/M45+. Cat4 and Cat5 are on a different course: 3 laps of a 17 mile flatter course, with a 40' crit for the Cat4's.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  10. #435
    Senior Member Allegheny Jet's Avatar
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    Quote Originally Posted by AzTallRider View Post
    Last of the mid-week crit series is tomorrow. Wife is watching for the first time, so hopefully I keep the rubber side down and don't get lapped!

    I added up my starts so far, realized I have 10, and just submitted my request for upgrade to Cat4. My first sanctioned road race will be in June: Bike the Bluff in Show Low, AZ. With my Cat4, I have the option of racing either Cat4 or M55+. I'm leaning towards M55+, but welcome contrary opinions. It's an Omnium, at high altitude where it's cooler than Phoenix in the summer. M55+ is a 57mi RR, followed by a 30' crit the next day. The road race combines M55+, M65+, Tandems and Women's Pro/1/2 in one start, 3' after the M35+/M45+. Cat4 and Cat5 are on a different course: 3 laps of a 17 mile flatter course, with a 40' crit for the Cat4's.
    From my experiences in Ohio and Western PA the 55+ race will not be as competitive as a Cat 4 race. There may be a few very good 55+ riders but there will also be a pack of other riders that will stay together. When I raced the Ohio Master's RR last summer they combined the 50+, 55+ and 60-69 races together. We started with a group of around 65 riders. After the last time up the hill on lap 4 there were only 12 riders still in the fold. Of the 12, 2 were 60+ and I was the lone 55+ rider. In the local races in my area the 45+ race will include racers into their 60's along with some very, very good 45-55 racers. I can hang with the pack in the races and have a very good sprint finish, but don't have the horse power to break away from the pack or survive the attacks that set up the break with enough in the tank to be able to make any break.

    In a cat 4 race there will be a few riders on the fast track to cat 3 but most will be cat 4 for a long time if not cat4ever. In our area there were 2 Expert mountain bikers who started out a cat 5's and just blew away everyone in every race they have done. One of the guys was in 2 of my cat 4 races a month ago and now he is a cat 2 and kicking ass in those races. However the majority of the cat 4's are nearly the same skill or fitness and the pack will stay together most of the race with a goal of the sprint finish.
    oldschool areodynamic brick

  11. #436
    Elite Rider Hermes's Avatar
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    I raced about 10 sanctioned races in Cat 5 and 55+ and attended the 6 hour clinic designed for Cat 5 before upgrading to Cat 4. I wanted the Cat 4 upgrade so I could race in the mass start championship events in the 60 - 64 age group. I suspect the sanctioned Cat 5 races are tougher than a crit series but that may not be true or material. In the sanctioned Cat 5 races, there are racers who have been a 5 for some time and are good strong savvy racers. Cat 4, in our district, consists of large fields with 100 riders. As A'jet stated, the Cat 4s stay together and that can become a problem on certain race courses. We have had some bad crashes in Cat 4s. Most believe that the key to having a safe race is skilled riders and a very fast pace that keeps the large fields strung out.

    Our 55+ group is limited to 50 riders which fills up. Our 45+ Cat 1,2,3 and 4 are 100 in a field as well.

    Good luck in your last training crit. I am sure your wife will have a good time watching you race.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  12. #437
    Senior Member Allegheny Jet's Avatar
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    In last Saturday's race I went off he front of the Cat 4 race as a "heat check" for about 1/2 lap. What's cool about being the oldest rider and 1 lap prior to the next prime is that I got no respect and they let the old guy go. When I'm over the sinus infection that will end up being to my advantage.

    So, what do you think about the bar tape, helmet trim and old school socks? I think my kit and bike are just like wearing "church clothes". I won the tape as "merchandise" at a cross race and it matches our kit perfectly. We have a new version of the kit in black that is coming next week. We were told the black version is for races prior to Memorial Day and cross races after Labor Day.



    Last edited by Allegheny Jet; 04-26-11 at 06:25 AM.
    oldschool areodynamic brick

  13. #438
    Elite Rider Hermes's Avatar
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    You remind me of Contador and Valverde when they match handlebar tape and everything else to the leaders jersey. You are in good company. I would suggest yellow socks and sunglass frames and have the team mechanic paint the bike yellow.

    They let you go cause they knew they could real you in whenever they wanted to.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  14. #439
    Elite Rider Hermes's Avatar
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    Today was a track workout. We started with a warmup and then 2x20 lap motor pacing efforts. I was in 84 gear inched which was too small. The rest of the gang showed up and I joined in the 40 lap warmup which was a spin my legs out. It was a beautiful day at the track.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  15. #440
    I need speed AzTallRider's Avatar
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    What? Now I have to switch out bar tape based on the kit I'm wearing?!?

    Looking good, A'Jet.... and +1 on yellow socks to tie it all together.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  16. #441
    I need speed AzTallRider's Avatar
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    Totally different sort of race tonight. Lots of wind (25mph!) and a smaller turnout. Course direction was into the wind on a longish straight to the finish, so I was thinking 'late sprint'. Of course nobody wanted to pull into the wind for long, and it became a contest of who could hide best on the straight.

    There are three young brothers that race in Tribe (LBS team) kits. One of them broke early, then drifted back. When the pace was pretty slow, one of the others broke. I started after him, and easily broke from the field, but eased up. His brothers hadn't broken with him, and I didn't think it would stick. But awhile later one of the other brothers went off the front when I wasn't in good position to chase him. Turns out to have been a clever move. The two of them ended up together, way off the front. I was in a really slow pack, watching them secure the win.

    So first I started pushing the pace a bit in the off wind sections, then I'd duck in when we turned onto the straight. After a little of that, some guy said something like "don't want to push into the wind?". Nope. But I was realizing that we were just going to cruise around the course and then sprint for third, and I didn't like the thought of that. Sooooo.....

    After leading a couple laps where I stayed in front and just really slowed on the straight, I said "F--- it. It's the last race of the series." and I took off as we headed into the wind with 5 laps to go. I looked around and it was a clean break. I went into fast cruise mode. A couple of laps later and the other brother was on my tail. I wasn't willing to pull him around, so I basically shook him off, moving to get him in the wind and pulling away. I quickly found myself midway between the two leaders and the pack. The two up front were cruising, and I briefly considered trying to bridge, but there wasn't much race left, and I knew they'd push harder if I started closing. So I just pushed enough to make sure nobody was closing and finished 3rd, at least 100 yards ahead of the pack.

    A sign of my progress is that, when the one guy was trying to stick with me, he came inside and then started drifting out onto to me. I basically just leaned in and kept him to his line, never breaking cadence.

    Great way to end the series, feeling strong.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  17. #442
    Senior Member Allegheny Jet's Avatar
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    Nice smart race and finish to the series. Isn't it great to have the reserve of energy to go it alone and also crush someone's soul in the process?
    oldschool areodynamic brick

  18. #443
    I need speed AzTallRider's Avatar
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    When you put it that way.... YES!
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  19. #444
    Senior Member Allegheny Jet's Avatar
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    First interval workout in 3 weeks tonight. I think the sinus infection is finally getting behind me. I had to do 4 x 5min Z4 280-300 watts then, 6 x 2 min @ 349+ watts. On the Z4 work I averaged 322 to 340 watts on the 5min intervals. Didn't do so good on the L6 work. I hit the first 3 averaging 402 - 377 but could not maintain the effort for the last 3 reps and was only able to stay above 350 watts for about 1.5 minutes on the last 3 reps. Recovering between reps was quick which is a good sign even though I couldn't hold the power. On the way home I did hit a steep roller OTS and had a 5 sec 1,135 watt effort and could have dug deeper to get the cadence higher. I'm am feeling stronger on the short stuff and longer efforts, still not were I was 3 weeks ago.
    oldschool areodynamic brick

  20. #445
    Elite Rider Hermes's Avatar
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    AZT, That was a great finish to the series. How did your wife like it?
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  21. #446
    Senior Member Allegheny Jet's Avatar
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    Quote Originally Posted by AzTallRider View Post
    When you put it that way.... YES!
    It's bike racing, not tennis or NBA bsketball. Crushing souls is a given, just like when the crash happens behind you and your thoughts are "oh well, it wasn't me" then ride on...
    oldschool areodynamic brick

  22. #447
    I need speed AzTallRider's Avatar
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    Quote Originally Posted by Hermes View Post
    AZT, That was a great finish to the series. How did your wife like it?
    It wasn't exactly like watching the New Orleans Saints win the Super Bowl for her, but I think she was impressed by how strong I looked in there with folks half our age (and less).
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  23. #448
    I need speed AzTallRider's Avatar
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    Quote Originally Posted by Allegheny Jet View Post
    I had to do 4 x 5min Z4 280-300 watts then, 6 x 2 min @ 349+ watts. On the Z4 work I averaged 322 to 340 watts on the 5min intervals. Didn't do so good on the L6 work. I hit the first 3 averaging 402 - 377 but could not maintain the effort for the last 3 reps and was only able to stay above 350 watts for about 1.5 minutes on the last 3 reps.
    Pushed it too hard at the start?
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  24. #449
    Senior Member Allegheny Jet's Avatar
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    Quote Originally Posted by AzTallRider View Post
    Pushed it too hard at the start?
    Yep you got it, was riding into a 20-30 mph head wind. Launched the L6 intervals OTS and was hitting 550-660 watts the first 15-20 seconds then tried to maintain 375 but with the wind gust and two very small rollers I kept hitting 425 watts and higher then the power would dip while trying to keep a steady pressure on the pedals. Switching gears and cadence due to the wind and little dips in the road put the efforts all over the place. I've done the same L6 intervals on the rollers with a very predictable result. I would go OTS the first 15-20 seconds @ 400 to 325 watts (it's hard to hammer OTS on the rollers) then go seated and hold 375 watts for the rest of the 2 min interval.
    oldschool areodynamic brick

  25. #450
    Elite Rider Hermes's Avatar
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    Quote Originally Posted by Allegheny Jet View Post
    It's bike racing, not tennis or NBA bsketball. Crushing souls is a given, just like when the crash happens behind you and your thoughts are "oh well, it wasn't me" then ride on...
    I know I know, you watch the Cavs. Most NBA teams crush souls with long runs of unanswered points.

    I grew up playing tennis. One time in a match, I had 22 aces against my opponent and he was never the same afterward. In a doubles match tournament, my partner and I beat a state ranked team 6-0 6-0. It was a magical moment that happens once in a while. We did not miss anything and every shot worked. They could not get started. They had no souls left.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

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