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Old 08-08-17, 09:50 AM   #10251
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@revchuck Great news.
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Old 08-08-17, 12:27 PM   #10252
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@revchuck, since I haven't been lurking, I had to go back to figure out what happened. Glad that you are almost fully mended without complications.
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Old 08-08-17, 04:55 PM   #10253
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Worked out at Hellyer with Coach today.

My legs were terrible. TERRIBLE. The sore and stiff back I have been dealing with for the last week caused my cadence to suffer, I could not spin up, I just COULD NOT, no matter how hard I tried. I bailed with five to go in the warmup, my legs were tying up terribly and I did not feel good. The bright part, I had a decent 2K, with some very even splits. The time was so so, everyone there agreed the day was slow. My back usually feels good on the bike, and it did today, but apparently my body protects itself and it wouldn't let me get to the "all out" part in the efforts.

One day at a time.

It was GREAT to work out with Coach, though, it's always a treat to be able to do that. I work as hard as I can when I'm riding with him, and it's a little frustrating when my performance isn't what it should be. Still, every session is worth something.
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Old 08-08-17, 07:05 PM   #10254
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Great to read Chuck! I was torn between posting Aerosmith's or Gene Autry's "Back in the Saddle". Looked for a mash up. Oddly, couldn't find one.

Sara, you rode well today. Laps times were 41.23, 35.08, 35.58, 34.98, 34.89, and 34.99. For a windy/slow day at Hellyer, not feeling super with two flying 2's under your belt, that's not at all shabby.

I did some accelerations, a full 2k, a 1k, then did 9 laps of exchanges with my TP partner. Rhythm stuff. Tomorrow Sara and I will go play with the yutes in some mass start stuff.

Took a break from work to check in here. Back to the grindstone.
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Old 08-08-17, 07:51 PM   #10255
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Bring on the yutes!

Thanks, Coach! I was watching you suffer in your 2K, and I was SO looking forward to doing one...

See you tomorrow!!
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Old 08-09-17, 08:43 AM   #10256
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@Hermes, nice to have a nice motor and to get some good workouts in closer to home

@revchuck, welcome back to the road. Seems pretty quick to me, although I'm sure to you it feels like forever...

@sarals, some days are good, some days not, that's the nature of it. Have fun racing today!

@Racer Ex, show the yutes how it's done.

I had a strength workout off the bike on Monday and rest yesterday. Been paying more attention to stretching though, sessions every day for the past week and a nice long one yesterday in all that extra time I had to burn since I had no bike workout.

Today a TT workout, the main event of which was three 5-min 114% intervals. These have been the bane of my existence of late but today, finally! Got it done. Mostly. Missed the last one by two watts. But still. Felt a little more like my old self on the TT bike. It's two months since the position change and I ride the TT bike 3-5 hours per week. It just takes time. I was listening to a TT podcast once and one TTist/coach they were interviewing made the point that most people don't give themselves time to adapt to position changes- they see their power drop (regardless of whether they are faster or not, people get hung up on "FTP," they can't get past the number) and everything feels harder and they wait 2-3 weeks and then give up and go back to the old position. Whereas his feeling was you need to give it way longer than that. For me, so far I'd guess it's gonna be something in the ballpark of 100ish hrs. We'll see.
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Old 08-09-17, 08:58 AM   #10257
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@Heathpack I really like the motor operator as a motor driver and person / coach. He is very knowledgeable and a great observer of detail.

Congrats on sticking with the new position. it is very hard to do. I struggle with the same thing but keep getting better.

IMO, having a great aero position always will yield improved performance over all ambient conditions and even when the human side is not up to par.
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Old 08-12-17, 07:58 AM   #10258
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I'm at VSC right now doing some clinics and some open sessions. LAVRA was cancelled, which is too bad (something about using the parking lot for $200 a night R/V parking for an NFL pre-season game tomorrow), but I need time on the boards so I came down anyway.

I'm getting quite comfortable on VSC's wood and banking. I really see the differences in the four corners now, they are quite apparent. VSC has steep banking, yes, and those turns are also tight and not quite constant radius. Turn one has a gradual entry and the entry is less steep at the balustrade, turn two is tighter and sort of "ejects" the rider, turn three has quite a steep entry at the balustrade, and turn four will throw you onto the apron from the sprinters lane if you're not careful. Those "moods" are more and more apparent as you go faster. I was drilling a one lap flyer last night and ended up on the cote d zur coming out of four - oops!

I'm playing with gearing right now, slowly coming up. I'm doing a PCC Sprint Clinic tonight, which is match sprint practice "in race conditions, but low key and fun". I'm going to go a little conservative with the gearing (49/15) because I'm still trying to figure out a good line to use for the 200 windup. I do spin out coming off of the banking in that gear (118 - 120 RPM), but I'd rather do that than get too slow at the top of three and four and slide off (yikes...).

I'm having a total blast. This is like a vacation for me, and it reminds me, once again, how lucky those of you who live close enough to take advantage of this great world class facility are. I love my Old Hellyer, but VSC is just magic.
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Old 08-12-17, 11:54 AM   #10259
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We are at VSC as well. I did sessions on Thursday and Friday and my wife is doing the team pursuit camp Thursday, Friday and Saturday.
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Old 08-12-17, 02:31 PM   #10260
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We are at VSC as well. I did sessions on Thursday and Friday and my wife is doing the team pursuit camp Thursday, Friday and Saturday.
I did the morning session yesterday, the PCC Gate Session last night, I was at the morning session today (didn't ride, just did timing and helped Molly's husband with standing starts), and I'll be at the PCC Sprint Session at 3. Hope to see you and MEA!
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Old 08-12-17, 03:39 PM   #10261
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Thursday I did a climbing ride on the TT bike, met up with a friend and had some coffee post ride. Felt pretty good on the TT bike yet again.

I was starting to plan my Sat ride- 3 hours on the MTB on my schedule. Hmm- something local, which would mean hot and steep and exposed and washed out and sandy. Or do I drive up to Mt Pinos, 45 min north, which has one long trail with cooler shady conditions and a little altitude. But the upper part is steep and would be difficult for me, I'm told. Maybe ride the lower section, the Jump Trail, multiple times?

No luck trying to drum people up to ride at Pinos. I started considering driving 2.5 hours up to Big Bear just to have a nice ride...

Then Fri, I was scheduled off the bike and decided to meet the Friday ride at the coffee shop for a latte. My friends who bought the cabin up in Big Bear flew home from a cycling trip to Montana the night before, so they skipped the ride too and just came for coffee.

Next thing I know, we're all heading up to Big Bear to ride on Sat.

So... 17 miles and 2000 ft climbing for me up in Big Bear. 90% single track, some of which pushed my limits. But it's all getting better. Totally beautiful ride yet again, pine trees, shade and relatively cool temps. Just reasonably steep. Technical but not unrelentingly or unreasonably. Totally sweet.

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Old 08-12-17, 07:06 PM   #10262
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I've done a couple of rides on the road now - 58 minutes on Thursday and 1:19 on Friday. I felt better than I thought I would. It still takes my hip 15-20 minutes to warm up, but the second ride was more comfortable than the first. I had a minor scare on the first ride, my left leg was tracking noticeably farther left than before in relation to the top tube. I asked the PT guy about that and he said it was probably a muscle thing rather than the bone having been repaired off-center. Sure enough, on the second ride, it was still an issue but almost back to normal.

No ride today, I drove most of the way to Austin to shoot and just got back. I'm planning on doing a two-hour ride tomorrow to see how it feels.

One pleasant surprise is that I'm riding at my normal endurance pace IF (~.7) based on my old FTP and it's comfortable. My rides have been relatively short; tomorrow should be interesting to see if I can maintain that power for a normal length ride. It's not a goal, I'm going to ride at a comfortable pace and my power will be what it is. HR is up somewhat, but then the heat index was 102 when I got back yesterday, so I'm not sure how much is heat and how much is lost fitness. I went through two bottles on that 1:19 ride.
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Old 08-13-17, 08:04 AM   #10263
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Alright, @revchuck!
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Old 08-13-17, 11:29 AM   #10264
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I went out again this morning, rode for about 1:45. About 50 minutes into the ride my hip started getting sore, so rather than complete the planned two hours I cut it short. I considered riding through the soreness but decided that it wasn't the kind of thing that HTFUing benefits. Power was slightly down (.68 IF) but so was my HR, so there was a good outcome. I'm pretty happy with how this is going.

I probably won't ride tomorrow due to PT and other stuff. Then again, I might if I wake up early enough.
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Old 08-14-17, 12:12 PM   #10265
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My last three training sessions were at the track. Thursday VSC, warmup and two jumps and then 3xf500 meters constantly accelerating. Friday VSC, warmup and two jumps and then 3xf135 meters focus on max power between turns 3 and 4. Thursday San Diego Velodrome, warmup and two jumps and then 1xf100 meters and 10 minute warm down.

While at VSC, I assisted at the women's team pursuit camp. We had a fabulous time. Here is a video from one of my wife's efforts - flying 4 laps. One of the women is on her team and the other two are putting together their team.

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Old 08-14-17, 01:13 PM   #10266
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Hey Chuck, generally joint stuff gets worse with duration, so I think it was a good call to pull that plug.
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Old 08-14-17, 06:54 PM   #10267
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@racerEx - Thanks! I'm not sure if it was a joint issue or my hip flexor telling me, "Hey, knucklehead, I'm still trying to heal, cut that stuff out!" Still, cutting the ride short seemed to be the right thing to do.

I woke up at 0300 this morning and couldn't get back to sleep, so I did ride. I got out at 5:41 and the moon was directly above me, the sunrise was at 6:39. No clouds, but occasional ground fog with 98% humidity. It was a nice ride, 1:28 with an IF of .68, TSS 67, average HR of 125 - right where it was before on that kind of ride. My hip takes less time to warm up, and my leg is tracking almost normally in the vertical plane...but where before in the drops my thighs would touch the bottom of my rib cage, the left one isn't quite touching now. I'm not sure if that's muscle tightness or something else, but I need to get that figured out while I have access to PT.

CTS lets you take time off from coaching (and paying for it) when you're injured, and today was my first day back on the program. I had sent my coach an admittedly ambitious schedule of stuff I wanted to do in the next few months, including a century with 4k of climbing on Oct. 7, plus back-to-back flat centuries Nov. 4-5, and El Tour de Tucson on Nov. 18. We spoke today, and she told me she was concerned that I might be pushing it too hard. So, for the time being, she's giving me weekly TSS goals (210-225 this week, 10-15% higher next week) and we're going to see how things develop; my plans aren't off the table but are in "maybe" status. I'm okay with a cautious approach since I'm more concerned with the long-term development than the short-term goals.

Rest day tomorrow. Gonna sleep in.
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Old 08-14-17, 09:44 PM   #10268
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I returned home from four days in SoCal, three on the boards at VSC. I did get to see @Hermes and MEA while there. BJ and I did a lot of workouts, and I also secured a partner for the Team Sprint at Worlds. That same lady is going to ride with BJ and I for the Team Pursuit at Worlds.

I'm tired!

I did the PCC gate clinic and sprint clinics. The gate clinic was educational, as always, and I was not my best. I was trying to leave the gate just a tick early three times in a row, I finally got my rhythm sorted for the last three attempts. I forgot my aerobars, left them at home, so I was starting on my sprinter bars, and they just felt weird. My back was hurting, too, and that threw me off.

The sprint clinic was really fun, and it was hard. There is a video on my Facebook page of one of the sprints. I can't get the URL to work here, even though it is a "public" video.

I did ride a pretty poor 200 prior to the sprints, I had a bad windup line and I never quite got on top of the gear.

BJ and I rode the morning session this morning, worked on Team Sprints and I worked on the windup for the 200, as well as doing a couple of full 200 meter sprints, threading my way through other riders on the track. That's a little interesting....

Quite a weekend!

I'm so happy @revchuck is coming along! Way to go, buddy!!!
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Old 08-15-17, 08:16 AM   #10269
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Here's a couple of videos from the PCC Sprint Clinic. In the first one, I stayed low to control my left side. I kept the pace low, intending to jump with a lap to go. I heard and saw him go up track, so I picked it up to keep a gap open, hopefully wide enough to when he rushed the gap I'd have enough room to make a jump and keep the gap open. It worked. In the second one, you can go slow on the banking at VSC, but don't turn your handlebars in an abrupt move if you do!



The camera's perspective does two things in these videos. It doesn't appreciate how steep the banking really is and it doesn't do justice to how high the speeds really are. I was going 31 MPH coming out of turn four at the end of that sprint. I looked like I was crawling along!
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Old 08-15-17, 08:31 AM   #10270
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When we started training and racing at VSC, the rule was if one slipped off the track, your race day was over. The point was that knowing how to ride on the banking and not slipping was extremely important for ones safety as well as others and slipping was not an option. Losing ones race day privileges was designed to cause the offending party to check everything, including their technique before going out on the track again.

Since that rule has been suspended, I see more and more slipping. Racers get up, injured and the track damaged and life goes on.

BTW, when someone slips from higher on the track the proper procedure is to stop racing and training and a ladder must put put on the track and someone must go up the banking to inspect the surface and repair any sprinters prior to restarting the session.
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Old 08-15-17, 08:41 AM   #10271
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When we started training and racing at VSC, the rule was if one slipped off the track, your race day was over. The point was that knowing how to ride on the banking and not slipping was extremely important for ones safety as well as others and slipping was not an option. Losing ones race day privileges was designed to cause the offending party to check everything, including their technique before going out on the track again.

Since that rule has been suspended, I see more and more slipping. Racers get up, injured and the track damaged and life goes on.

BTW, when someone slips from higher on the track the proper procedure is to stop racing and training and a ladder must put put on the track and someone must go up the banking to inspect the surface and repair any sprinters prior to restarting the session.
There were three "falls" - crashes - in the clinic Saturday night. All were low speed and caused by the same thing - riders turning their handlebars. The highest was from the stayers line, the rest were just above the sprinters line. Two were in turn three, one was at the exit of four. I noticed all the "repair tape" in turn three - there is a a lot! Oh, I also noticed that turn four will tend to throw a rider onto the apron if they're not paying attention. That almost happened to me twice, and I was not going slow.

I did see Roger Young get a ladder out one morning in a session when two riders went down in turn two, above the stayers line - around the banners, actually. That's a heck of a climb!

Each of those four turns at VSC are different, and the differences are not subtle!
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Old 08-15-17, 08:48 AM   #10272
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@sarals, does the other guy know you have a video up on YouTube with him screwing up during a clinic? I feel weird about posting images of other people on the internet without their consent, I think I'm a little weird that way. But if it were me making a mistake during a closed training session, I'm not sure I'd be super happy with finding out someone else has posted that to YouTube.

But the actual sprint effort video- that's pretty cool!

@Hermes, I see your point if someone is out training just in general- but during a supervised clinic session where someone's trying to learn something new/different, I think continuing to ride that day has got to be a judgment call of the instructors, don't you think?
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Old 08-15-17, 08:57 AM   #10273
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@sarals, does the other guy know you have a video up on YouTube with him screwing up during a clinic? I feel weird about posting images of other people on the internet without their consent, I think I'm a little weird that way. But if it were me making a mistake during a closed training session, I'm not sure I'd be super happy with finding out someone else has posted that to YouTube.

But the actual sprint effort video- that's pretty cool!

@Hermes, I see your point if someone is out training just in general- but during a supervised clinic session where someone's trying to learn something new/different, I think continuing to ride that day has got to be a judgment call of the instructors, don't you think?
I didn't ask him, good point. I tend to think he'd be okay with it. It's a public place, too. Lots of people could have shot video. If someone put one of me up doing that, my reaction would be "learning point". No harm.

In each of the falls, the riders went right back to rail and started over. Or, they sat out a round and then continued. Training. It was all good.
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Old 08-15-17, 09:04 AM   #10274
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@Heathpack No. One learned in the accelerated class and accreditation process about the slipping rules and to keep ones speed up and the rules were on the website. When we would arrive for training, we were acutely aware that if we slipped our day was over. So we did not slip.
@sarals Did Lee check the track for damage on the stayer line and repair if required?

And if one thinks that this does not hit home...think again. I was waiting to go on the track after an instruction session being run by a different instructor i.e. not the regular one. A junior goes up the banking above the stayers line in turn three too slow. He slips and slides all the way down. The instructor was looking the other way at the time. The instructor did not check the track.

I got on the track and had a rear tire blowout at the same spot as the fall. I rode successfully off the track and fortunately had a spare rear wheel. My race day could have ended terribly or just because I did not have spare equipment.

This is serious stuff and affects everyone.
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Old 08-15-17, 09:11 AM   #10275
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@Hermes, yes he did! Got the broom out, and the tape. Had someone help, too.

Lee was very specific on speeds in the turns - 16 MPH on the pole line, above 18 at the stayers line, and above 20 at the balustrade - and don't turn your handlebars unless you're going faster than those speeds. He said to try going slow in the turns at the pole line during an open session. The rider would only slip to the cote d azure and not go down. I did yesterday, 14 MPH, and my back wheel did slip.
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Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."

Last edited by sarals; 08-15-17 at 09:14 AM.
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