that makes more sense... and matches other stuff posted even by Friel - the 45-1 is a typo in the particular article I found (good catch).

Talking nutrition is akin to talking saddles - lots of disagreement, and lots of individual variation. But as with most things, there really is some scientific fact, and you can find it if you read enough and sift out all the misinformation people post. But even with some scientific fact, there are still "camps" that are divided mostly by the required macronutrient ratios (Carb/Protein/Fat), and the relative benefits of different metabolic adaptations. Some people (me included) eat differently based on the goal: adaptation versus performance. Some always eat for performance. So asking what to do on race day is hard to answer without being put in the context of your approach to metabolic adaption, and the different nutritional needs that generates. But clearly, a race day requires much more in the way of carbs than does training (higher intensity burns more carbs than fat). You need to make sure the carbs are there when you need them, and you need to replenish them to the fullest extent possible, especially if you are racing again the same day (or the next day).

Make sure your carbs are accessible during your race. Especially if you are going to hanging on for dear life, the best way to do that is to put everything you need in a water bottle: hydration, nutrition, and electrolytes. It should be concentrated enough to give you all you can digest per hour. You can mix gels in water, you can mix honey in water, etc. One approach is to calculate how long the race will be, add up the carbs you can digest, and mix that up into a bottle. If you consume the bottle over the course of the race, you get the right number of calories. If you do that, then use another bottle for pure water - you can rinse the sugar out of your mouth after you drink the go-juice. Some of us use flasks with gel or diluted honey, but there are races where grabbing the flask is problematic. You HAVE to get to your bottle, so having it all there simplifies things.

That's on me. It will come off as the season gets deeper.

Thanks, Shovel! And that was just pace with X4. Recovery is coming quickly now. Ex said it would.

I took it hook line and sinker. That would have been a LOT of spaghetti!

My recovery week continues. 1:19 at endurance pace, with three 3x45" one leggèd intervals sandwiched between two 4x60" fast pedal intervals.

I hit a bump early on and stripped the teeth on the cheap seatpost I bought to finish putting together the mutt build. I had to tilt the saddle forward to get it to stay put, so I did the intervals perched precariously on the raised back of the saddle - not comfortable. :notamused: I'm going to see if I can Irish-American engineer another seatpost I have to make it work.

I knew a guy...

when I was young and impressionable who used to do training rides on a bike with no seat. Out from Davis (CA) to Monticello dam, and up 'Cardiac Hill'.
As I type this I'm still impressed.

Roger's Session last night: Z2 2 min, Z3 3min, Z2 1 min, Z4 30 sec X 4 reps per set X 2 sets. I managed to stay in for 35 of 40 laps in the motor game. If I'd been more aggressive about how I initially placed myself in the group I might have stayed longer. VanceMac was riding circles around me all evening. I think he was 4th in the motor game. Rain today and hoping the weekend is dry.

Anyone do power cleans as part of your resistance programs? How many reps per set? I have difficulty doing the alternative sets my coach prescribed. He has me holding dumbells while balancing on a single 8 lb medicine ball. I start with the weights held low, then do a squat into the power clean position, ending with a shoulder press x 10 reps per set. It does create a good burn, but standing on the medicine ball puts a lot of stress on my feet that includes my immobile/fused ankle. I feel that I'm putting too much effort on balancing and not enough into squatting.

I did power cleans today with 5 reps of 125lbs per set x 4. I thought that it would be best to keep the weight down until I better develop my form and concentrate on explosive efforts.

Vancemac is like the 64 396 Camero without the markings - sleeper.

I was always more of a mopar guy, but I'll take it!

Track was really fun last night. And just took delivery on some aero bars, so hope to start getting comfortable with those over the next couple weeks.

The first Camaro was 1967, but anywho.

Saw a Firebird Trans Am just the other day at the dry cleaners. The sound took me right back to a specific encounter with a Special Edition in a McDonalds parking after a high school football game. A real "stroked" sound. Nothing like the sound of a high compression V8 from that era.

Friends older brother had a Z28 that was really sweet.

I'd pick a Camaro... love 'em.

My first car was a 71 RS.

I do not do the Olympic lifting since it is too hard on my back and we have an Olympic weight lifting setup at Equinox gym. It is popular with many coaches and trackies. You are wise to get used to doing it first and I am not sure about standing on the ball. IMO, the benefit of Olympic lifts is having a stable foundation and use a lot of weight. That will help with the first couple of pedal strokes. Having said that, I am not sure how much it actually helps compared to doing max power standing starts in a big gear and 100 meter jumps.

Last day of my recovery week. 2:10 at endurance pace, with 4x3 minute LT intervals with two minutes RBI in the middle. I pushed harder than I was supposed to, just because it felt good (and it's not as if three minute LT intervals are taxing). It was interesting to note that during one of those intervals, my average power was a couple of watts higher than my NP - first time I've seen that.

Strangest Camaro sighting for me was the '67 I saw in the parking lot at Bagram Air Base in 2003. It had Afghan plates, too. It was cherry, and even had what appeared to be the original hub caps. It's weird that it made it unscathed through the Soviet occupation and then the Taliban period.

Thanks for the reply Hermes. I have done standing starts several times so far this season. I do them on my street from a brief track stand followed by 7 complete pedal revolutions or 20 mph- which ever comes first. It's been over two years since the TT position image fiasco with my wife. Maybe I can bribe her to hold me in position before blast off.:D

I would save that chit for indoor activities.:D

I can sum up my session today as with the saying "the bloom is off the rose". I only got a whiff of manure from the ground below.

Team pursuit practice at the track yesterday. It was another great sunny winter day in NorCal with temperatures in the low 60s with some wind.

The workout was the same as last Sunday. We worked on some skills (riding close together next to someone with a hand on the shoulder and etc). I like to do skill practice since it reinforces correct technique.

I rode my Felt track bike with pursuit aerobars. After the warmup, we did flying 500 meters. The goal was to lead 2 and sit in as many as you could. I did 5 x 500 and lead two. I actually lead three as a cat 1 elite, who was leading one and I was behind, popped open a gap which I could not close in 450 meters.

We then did 5 lap team pursuits. I did two with some of the slower / newer guys. The goal is not to be fast but to execute perfectly - hard to do. If one is fast and perfect now, great but the main goal is to be fast and perfect in July.

I used my PT wheel and thankfully, my power was much better than Saturday.

Training for Racing All Disciplines
 

Resting today after racing yesterday. Alex and I plan to ride across the Golden Gate Bridge (I never have before), and I will stay completely in the recovery zone the whole time. I actually feel pretty good, even though I didn't last night.

65 miles yesterday at mostly easy tempo (not recovery). One hard effort on a climb that is similar to the climb on the Valley of the Sun road race circuit. Stopped to watch several races at the Roger Millikan Memorial Criterium (more on that in the race thread).

Finished my recovery week on a down note - had a last recovery ride scheduled for Sunday, postponed it until Monday due to rain, then Monday it rained harder. :mad: I can get myself up for a long ride in the rain, or intervals in the rain, but a recovery ride just seems not worth the hassle. I was home for Mardi Gras (work in NOLA shut down for those two days) but my trainer was in NOLA. Got back to NOLA last night and did a short workout; an hour at endurance pace on the trainer, with 3x3 minute LT intervals alternated with 3x30 second fast pedal. My first workout with the higher FTP, and my legs weren't happy - actually it was psychological, just not used to pushing at all after a week off.

I know your feelings Chuck i usually feel the same the first tough day after recovery week. I bet you kill your next workout.