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Masters Racing (All Disciplines) Race on the track or road or on your mountainbike in the Masters Category? Want to talk tactics, strategy and training with your peers?

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Old 01-06-13, 10:05 AM   #1276
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I did Old La Honda then on up skyline to Kings Mountain today... to say I sucked big time would be an understatement, although my time was right around that predicted by Hermes' handy hill climb power calculator... Then I got so cold on the decent that I had nothing left by the time I got back to Foothill... struggled home in a most pathetic way. I guess one change to make right away is to get another layer so I don't freeze coming down the hills - it took me 2+ hours to warm back up afterward.
I climbed up Kings Mountain yesterday and descended. I was warm. I had a Craft Zero base layer, arm warmers, leg warmers, jersey and Voler thermal jacket. Plus I had a warm hat under my helmet warm gloves and PI wind barrier elite booties.

I had the jacket open while climbing but should have taken it off and stuffed it down the back of my bib shorts. It will not fit into a jersey pocket. Here is a link to the Voler website http://www.voler.com/browse/product/li/1010B42CLR2XS and a closeout deal that they have on a light weight rain jacket that can also be used as a wind barrier when descending. Shipping is almost as much as the cost of the jacket. My wife has one and it is okay. However, it is not a Showers Pass quality rain jacket.
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Old 01-06-13, 10:08 AM   #1277
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Keep a plastic bag in your jersey. At the summit, stop and put it under your outer jersey, handle side down.

I use them at those cold, raw early season crits.
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Old 01-06-13, 11:32 AM   #1278
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Shovel, I have given up on group ride management. If I go on a group ride, I expect the behavior you experienced and have an alternative plan. Having said that, I love to ride as a group or team and work together. It is great discipline and builds skills. What is the point of trying to correct others behavior and just get jacked up yourself?

I ride with my wife or by myself on the road. I like training at the track in groups where it is under control by a supervisor or coach such as Roger Young. And, if I it gets too fast, I can pull out and rejoin on the next effort.
When this happened in my group in Oct., when everyone was just back training, I went up to the second guy in the line and signalled him to ease off. This left the culprit off up the road all on his own.
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Old 01-06-13, 12:24 PM   #1279
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Training. Today is a day off. It's a good thing. I've been getting SEVERE leg cramps since about 4AM. In both legs, thighs and calves. I've been hydrating all morning in the hopes that this s**t will stop.
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Old 01-07-13, 03:05 AM   #1280
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Three hours yesterday, mostly in Z1 and Z2 with a few decent z4/Z5 efforts in the hills. I was taking it fairly easy because it was my first ride in a week following a heavy cold, but was faster with a lower average HR than I have previously been over that route. Which just goes to show, there is something to be said for a rest week...
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Old 01-07-13, 09:46 AM   #1281
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It rained Saturday night so we waited until the afternoon when it cleared up to ride. The roads were almost dry. We did the TT course and Woodside loop - 2 hours of endurance. We thought about just doing loops on the TT course but nah. It was cold and the average temperature was 51 degrees for the ride according to the Garmin - my Bible. We love this route since it is so easy and very few stops.
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Old 01-07-13, 11:06 AM   #1282
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An hour of JRA yesterday, with some sprint form practice. Every time I sprint, I start craving the electronics. Reaching with my finger, while OTS with my head down, interrupts my rhythm way too much. The only way I can do it at all smoothly is to get my finger there before I stand up, and keep it there. I then shift after 10 revolutions, and again after the next 10.

I know SRAM handles this better, but if I switch things over, I'll go for Shimano electronics. So when N+1 strikes again, it will be a stiff, aero crit bike. I'll keep the Madone as is for road races.
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Old 01-07-13, 11:09 AM   #1283
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One hour in the Fit U gym this morning starting at 0600. I did 20 minutes of warmup on the Matrix trainer (the one I ride all the time, I'm used to it), and then 4 sets of 50 box jumps (10 minutes), followed by 25 situps and then 25 crunches on the bocu. That was followed by 25 minutes of lunges and toe lifts with weights (18 pounds), capped off by 25 pushups (not the girl kind, on my knees - the real thing, as I learned to do them in the military). No cramps today, everything felt fine. The box jumps do irritate the old crash injury on my left hip, but that's no big whoop...
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Old 01-07-13, 11:22 AM   #1284
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AZT, it takes practice to shift in the sprint. Form sprints aren't always the best vehicle, because you should be concentrating on the sprint form. I work on it during sprint intervals, when I'm going flat out shooting for speed. I have found that with my small hands I cannot go 100% and shift cleanly without introducing a short pause in power to shift the weight forward enough to make the shift. We're talking a tenth of a second or two at most. What I work on is timing the pause with the shift. It gets natural with practice.
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Old 01-07-13, 12:07 PM   #1285
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Thanks, Shovel. I'll be doing all out sprint intervals tomorrow, both from a slow roll and from 25mph, and will give that pause/weight-shift a try. The positioning is a bit different with the new bars, and I need to sort that out as part of it. When seated in the drops, my hands are about as far forward as they can get. It's a great, very tucked, position. When standing, the arm position is cumbersome, and it works better if my hands are back on the flats of the drops. That makes my standing position more coordinated, and gives me leverage. But it also takes my fingers away from the shifter. :/ Before I do the sprints, I'll try some hand and arm positions to find the best all-around position, which is probably to keep my arms tucked, with my chin bouncing on the bars, Manx-Missile style.
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Old 01-07-13, 12:23 PM   #1286
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Thanks, Shovel. I'll be doing all out sprint intervals tomorrow, both from a slow roll and from 25mph, and will give that pause/weight-shift a try. The positioning is a bit different with the new bars, and I need to sort that out as part of it. When seated in the drops, my hands are about as far forward as they can get. It's a great, very tucked, position. When standing, the arm position is cumbersome, and it works better if my hands are back on the flats of the drops. That makes my standing position more coordinated, and gives me leverage. But it also takes my fingers away from the shifter. :/ Before I do the sprints, I'll try some hand and arm positions to find the best all-around position, which is probably to keep my arms tucked, with my chin bouncing on the bars, Manx-Missile style.
When I see those sprints I always get the feeling that they are ever so close to the edge of wiping out... it amazes me that they can get their weight so far forward.
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Old 01-07-13, 12:35 PM   #1287
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An attack, not a sprint per-se, and definitely not the Manx Missile. I did win the race from this point on.
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Old 01-07-13, 12:44 PM   #1288
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Shovel, is that a wet road?

Great "race effort" photo, by the way!
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Old 01-07-13, 01:04 PM   #1289
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I don't have a photo, but that's about the position I think I'm in, but I'm probably not quite as low unless I'm focusing on it. I'm still in the "need to focus on it" stage for sprints.

But think how nice it would be to just roll your right thumb up a touch to get that shift - no pause - no let up - just roll the thumb a touch.
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Old 01-07-13, 02:44 PM   #1290
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Shifting during a sprint takes timing and practice, which is why you should practice

I actually have very few pictures of me sprinting.



Attached Images
File Type: jpg asprintwin (2).jpg (95.7 KB, 13 views)
File Type: jpg sprint finish.jpg (38.9 KB, 11 views)
File Type: jpg sprint sequence.jpg (107.6 KB, 7 views)
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Old 01-07-13, 02:58 PM   #1291
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I don't have a photo, but that's about the position I think I'm in, but I'm probably not quite as low unless I'm focusing on it. I'm still in the "need to focus on it" stage for sprints.

But think how nice it would be to just roll your right thumb up a touch to get that shift - no pause - no let up - just roll the thumb a touch.
Have you ever ridden Campagnolo, AzT? It's a mystery to me how I'd get my little thumb to reach that upshift trigger from the drops, without letting go, that is...
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Old 01-07-13, 03:43 PM   #1292
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Have you ever ridden Campagnolo, AzT? It's a mystery to me how I'd get my little thumb to reach that upshift trigger from the drops, without letting go, that is...
You position your hands in the drops on the curve of the bar then use your thumb on the shifter. You may need to rotate your hands inward a bit, but I sprinted on Campy for years like this.
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Old 01-07-13, 03:47 PM   #1293
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You position your hands in the drops on the curve of the bar then use your thumb on the shifter. You may need to rotate your hands inward a bit, but I sprinted on Campy for years like this.
I'll try it, Ex. I've gotten into the habit of letting go of the drop and moving my hand over the hood to shift. Time to nip that in the bud!
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Old 01-07-13, 04:12 PM   #1294
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Shovel, is that a wet road?

Great "race effort" photo, by the way!
Yes, and thanks. I tend to be very aggressive in the rain.
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Old 01-07-13, 10:19 PM   #1295
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Gym workout tonight. Mondays are alway busy at Equinox but not a problem and I love the buzz. Every new year, we get a new batch of customers and tonight was typical. Fortunately, we got a couple of new hotties which I hope hang around for awhile.
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Old 01-08-13, 06:35 PM   #1296
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Nice clear, calm and quiet night for short steep intervals with screaming descents on the fixie. It didn't feel like the 29 degrees the thermometer shows. I had one of those Dirty Harry moments, "did I do 6 repeats or 7?, feeling lucky punk?" I wasn't feeling lucky and might have done 8. Quite a hard ride with only a 10.8 mph ave for 19 miles.

I do know my new Magicshine $37 knockoff head light is da bomb!
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Old 01-08-13, 07:05 PM   #1297
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Nice clear, calm and quiet night for short steep intervals with screaming descents on the fixie. It didn't feel like the 29 degrees the thermometer shows. I had one of those Dirty Harry moments, "did I do 6 repeats or 7?, feeling lucky punk?" I wasn't feeling lucky and might have done 8. Quite a hard ride with only a 10.8 mph ave for 19 miles.

I do known new Magicshine $37 knockoff head light is da bomb!
Great stuff for an average speed thread.
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Old 01-08-13, 07:09 PM   #1298
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Gym workout tonight. Rowing machine for warmup, one-legged box jumps (4x10 on each leg), box shuffle thingie (haven't gotten any more coordinated in my old age), pushups, dumbbell reverse curls, 3x25 on the adductor machine (I had to google that before I went to the gym), and 20 minutes on the elliptical for a warmdown. 50 pushups used to be easy, not anymore! Need to work on my upper body, I look like Andy Schleck without his legs.
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Old 01-08-13, 07:13 PM   #1299
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Great stuff for an average speed thread.
My coach cites me as an example of "easy spin recovery".
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Old 01-08-13, 07:20 PM   #1300
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Need to work on my upper body, I look like Andy Schleck without his legs.
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