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Training for Racing All Disciplines

Old 04-30-15, 10:37 AM
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Tuesday night I did a track session at Velo Sports Center in Carson, CA with Roger’s group. I rode my pursuit bike in the aerobars.

80 lap warmup with the final 20 laps a motor burnout.

We had a fairly large group so Roger broke divided us into the slow men, fast women (we have no slow women) and fast men. The fast men had two juniors, one that attended junior track worlds and the other who is up and coming on the track and won the VOS this year in the 16 age group plus the usual P/1/2 others. Roger asked me if I want to ride with the slow men or fast women. Man, I will always select the fast women.

Riding with women is great except for the size mismatch i.e. not much draft for me and whoever is behind me gets too much.

The first effort was a 70 lap motor pace drill. The slow men lined up first and we lined up behind them. One of the women from our group was a sweep that opened a gap for the men as they rotated through the line. They did 30 laps rotating behind the motor and then did individual efforts in the pole lane. We rode behind the men. I was in 90.6 gear inches and the pace for the men was 96 rpm or approximately 25.7 mph.

After the last man peeled off, Roger increased the pace and now I was spinning 110 rpm, 29.4 mph or 19 second laps. We did this for 30 laps rotating behind the motor. The last 10 laps we dropped into the pole lane and did team pursuit one lap pulls. That gave me 70 laps in the aeorbars.

The 90.6 was about 2 gear inches too small for the duration of the effort and the speed.

The next effort was flying one laps diving off the balustrade with 3 laps recovery at the balustrade. For those who do not ride the 250 track, the track is shaped like a bowl. At the balustrade, the bowl shape is exaggerated such that the 45 degree banking is actually a climb. So one is climbing in the turns and descending in the straights. So even going relatively slow, 20 mph, the turns pop my legs with 400 watts so rest is a relative thing.

I geared up to 92.6 for the drill. We would dive off the banking as a group in formation. My wife was in front of me and I let a gap open to make it harder. In general, I hit 500 to 700 watts on the one lap efforts 125 rpm in 92.6 gear inches or 33.4 mph. My wife was popping 450 to 550 watts for each effort. We did two sets of 4 efforts each for a total of 32 laps with 8 flying all out efforts.

The final effort was a Miss N Out led by the motor. We all get behind the motor and then the goal is when you are behind the motor, on the exchange, to beat the motor to the pursuit line. Roger is on the motor and gives a thumbs down if you miss. I was near the end of the line so when I got to the motor we were going fast since the speed increases with each lap. The motor pipped me at the line. I should have started my acceleration earlier since it is harder to generate power, fast in the aerobars.

200 laps for the 3 hour session on the pursuit bike with most in the aero position.
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Old 05-01-15, 09:06 AM
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There is no such thing a too much draft.

My gentlemen friend claims he can get a draft off of me. He'd better watch it...
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Old 05-01-15, 09:08 AM
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Hermes, I guessed correctly that MEA could put down that sort of power. What amazes me is her quick recovery, and that she can repeat that over and over. Your power is impressive as well, as is YOUR recovery!

That was a great read.
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Old 05-06-15, 02:46 PM
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@Hermes...

Holy Ragedy Andy. Hurts me just readin it.
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Old 05-06-15, 03:46 PM
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I cannot imagine, Hermes.

Rest week for me, and with the rain outside, I get to spend an hour a night at Z1 on the trainer. I try to look at the clock every 15 minutes, and when I do, I realize only 5 minutes has passed.
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Old 05-06-15, 09:18 PM
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Thanks for props but workout was typical for a track workout. And it was done in the pursuit position so the power is lower. The workout is more neuromuscular meaning the ability to spin higher cadence for longer periods of time.

Thursday was a different workout at VSC that focused on pacing for the upcoming race last Sunday. Friday night, we did a standing start clinic put on by one of the guys at VSC. I did 6 standing starts in the starting gate. Needless to say, the starts took their toll on my legs and my racing on Sunday was impacted by the clinic. However, long term, it was excellent.
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Old 05-07-15, 09:54 AM
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Two days enforced rest. Hospital visits (Mrs. Ex Mom had a "high risk" hip replacement). Up at 5 AM yesterday for a 4 hour drive and a full day getting ready for the State TTT and aero testing this weekend. 9 hour drive today. Hitting the gym before I get in the car.
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Old 05-07-15, 11:31 AM
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Originally Posted by Racer Ex
Two days enforced rest. Hospital visits (Mrs. Ex Mom had a "high risk" hip replacement). Up at 5 AM yesterday for a 4 hour drive and a full day getting ready for the State TTT and aero testing this weekend. 9 hour drive today. Hitting the gym before I get in the car.
Rest is good, all the more chance that you'll knock em dead. Which will make everything else way less stressful. So really, the plan is genius.

Good luck. Hoping we don't get swept up in a waterspout on Friday, which one weather forecast claims is possible.
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Old 05-08-15, 08:22 AM
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Originally Posted by Heathpack
Rest is good, all the more chance that you'll knock em dead. Which will make everything else way less stressful. So really, the plan is genius.

Good luck. Hoping we don't get swept up in a waterspout on Friday, which one weather forecast claims is possible.
Waterspout? Heavens, stay in port!

Ex, have a great Sattley!! Best to your mom in law. So good seeing you last weekend!!!
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Old 05-08-15, 08:26 AM
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Two 15 minute 105% of FTP intervals on the trainer yesterday (it was raining). I calculated the power with a 7% reduction for being indoors and stationary, but I was under. I get so freaking hot on that trainer that I just sag my power. Yes, I had a fan going!

I went out on the road right after for some over under intervals. Because I didn't want to cool down too much, I stayed close to home, not something I usually do. The session was ended early when a car deliberately tried to either hit me or scare me to half to death (they succeeded). Day off today. Thank you, coach, I am a little tired! The adrenalin rush from the attempted homicide didn't help!
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Old 05-08-15, 08:53 AM
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Originally Posted by sarals
Two 15 minute 105% of FTP intervals on the trainer yesterday (it was raining). I calculated the power with a 7% reduction for being indoors and stationary, but I was under. I get so freaking hot on that trainer that I just sag my power. Yes, I had a fan going!

I went out on the road right after for some over under intervals. Because I didn't want to cool down too much, I stayed close to home, not something I usually do. The session was ended early when a car deliberately tried to either hit me or scare me to half to death (they succeeded). Day off today. Thank you, coach, I am a little tired! The adrenalin rush from the attempted homicide didn't help!
2 15 min at 105%? Ouch!
Time for a GoPro other image capture device. Glad you are safe. Caulk it up to the phenomenal bike handling skills
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Old 05-08-15, 08:58 AM
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Originally Posted by IBOHUNT
2 15 min at 105%? Ouch!
Time for a GoPro other image capture device. Glad you are safe. Caulk it up to the phenomenal bike handling skills
I chalk it up to being lucky! Thanks, IBO!
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Old 05-10-15, 01:28 PM
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I've just fallen flat on my face in the last couple of training rides. I've hit the marks, but it's been ugly. I chalk it up to lack of sleep, lack of movement at work, and poor nutrition at work. I hope that's what it is. Ugh....
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Old 05-11-15, 12:44 PM
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Big blocks off TSS since my return to action. Just bumped the FTP 10w. Been focusing on getting strong again, and it's showing up in my sprint. The "long" endurance always takes a while, and with my goals for the year (Track Nats and NSG's) my longest race will be a mass start 40k, so I'm not too concerned about the 60m number other than as an indicator. Have dipped down below -45 TSS on a few occasions and haven't seen a positive number since surgery. Legs are getting tired.

Gonna kill myself this week then take a rest.

Tough serving different masters....trying to shed the weight I gained while taking in enough to rebuild the muscles I'm tearing down and replenish the fuel I'm burning.
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Old 05-11-15, 12:48 PM
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Fuel. I just ate a piece of cheese cake here at work. I know, I'm a horrible human being. I hang my head in shame. And smack my lips.
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Old 05-11-15, 06:09 PM
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Yesterday, there was a team of in-line skaters from a racing team called Team Safe on the TT course parked near us. In LA, I did in-line skating on the boardwalk in Santa Monica. Is there are Fred in-line skate equivalent?

Anyway, I think these guys have cleaned my clock when I was on the bike going up hill on the TT course on their skates. So I went over and said hi with the goal of finding out where there was a local shop for high end skates. Well, there were very nice and friendly but it was the equivalent of a new Fred asking our P/1s about bikes. It turns out that everything is on line and shops went out of business. They referred me to their sponsor and said, I like this the best, there a company made a "hybrid" boot that I "may" be able to skate.

The sad part is that it was all true. It takes a monster amount of ankle strength to skate racing skates with large wheels which is want I want to do. The hybrid would offer more ankle support.

My idea is to throw in some speed skating from time to time and I was opportunistic when I saw those guys to get some info.

Today, I resurrected my golf game. I went in the attic and while tripping over my in-line skates, dug out my golf clubs. I went to the driving range and hit 54 balls with all the clubs. I stopped playing in 2006. It was like I never stopped. I hit a couple of errant shots but power was about the same as before hitting my 4 iron 200 yards and my driver 280 and sometimes into the back fence on the fly. Control was okay but needs work and the short game takes a lot of practice.

Tonight, I am back in the gym for leg strength training. Golf will be a nice diversion for not much TSS. My goal is to play with my old golf buddies in LA.

Over the weekend, I did 4 hours on the TT course - TSS 300.
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Old 05-24-15, 11:21 AM
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I'm anticipating the bump from the stage race last weekend. So far all I'm getting is "slower". Today was particularly bad, my legs felt like they were mired in cement. On top of that, literally everything hurts - arms, wrist, hands, neck, lower back, thighs....and it's a sharp ache, not the usual fatigue "ouch". I can normally work fatigue related stiffness and aches out on the warmup for a ride or race, but not today. Things just hurt even more, and then the intervals and sprints that followed were way "less than". Tomorrow, scheduled off day. I need it!
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Old 05-25-15, 11:15 PM
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Couple of days off. Back to it tomorrow.
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Old 05-29-15, 09:13 AM
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Four days off. One day did feature a ride, but it was just a recovery spin to see how things felt. Going out for a ride at pace today. My legs feel very relaxed, something I haven't felt in - months? They are loose, not tight, and don't ache in the least. We'll see how things pan out, but I do believe that rest may have been good for me.
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Old 05-29-15, 05:16 PM
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Good ride. Cardio was off, but expected. The sharp aches were absolutely no where to be felt. The rest did me good!
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Old 05-29-15, 07:40 PM
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My first scheduled ride this week was Thursday, so naturally I did it Tuesday. Schedule called for 1:30 at endurance pace with 25 minutes of SST. I bailed after about 15 minutes of SST - it felt way harder than it should have. Doing it in the afternoon with temps and humidity around 90 didn't help much. I tried again on Thursday morning in lower temps and higher humidity and made it through, albeit at the highest HR I've seen this year...four bpm higher than threshold HR at the end. I spoke with my coach and she wasn't surprised or concerned, just told me it's normal after being off the bike a while. Going to do a couple of endurance pace rides this weekend to start getting my CTL closer to where it should be.
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Old 05-31-15, 08:14 PM
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Two days of training behind me. The Stage Race Effect really lingered! I'm fine now, but down a little compared to a few weeks ago. Ebb and flow, right? I am continually amazed at the difference in ability when I compare what I can do vs. a life long athlete - as in the women I compete against in the district who are my age peers. They are amazing. I am chasing. I may run out of daylight before I catch them. I'll keep trying, though.
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Old 06-03-15, 09:13 PM
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Got invited to the local BMX track. Was the first time I'd ever been to one of those....

Nope, I am NOT(!) faster than a 5th grader

Sum Beach that's a workout!
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Old 06-03-15, 09:14 PM
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Originally Posted by sarals
Two days of training behind me. The Stage Race Effect really lingered! I'm fine now, but down a little compared to a few weeks ago. Ebb and flow, right? I am continually amazed at the difference in ability when I compare what I can do vs. a life long athlete - as in the women I compete against in the district who are my age peers. They are amazing. I am chasing. I may run out of daylight before I catch them. I'll keep trying, though.
As long as you keep trying Las!
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Old 06-04-15, 09:13 AM
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Originally Posted by IBOHUNT
As long as you keep trying Las!
I'm stubborn enough, I will, IBO!
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