Gord and Jon in one week???
Gord and Jon in one week???
Egads, why does the rain come just for race days? Makes it hard to switch over to a training ride when all you have with you is a track bike with no brakes. I guess that's why god invented weight rooms.
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
so warm here this weekend, I actually got a good sweat going today. Was doing some 4min intervals and set some new PB. Figure another 40w or so should translate to a competitive pursuit time, but thats a big jump from here. To compete at worlds it looks like I need to be more like 500+w though, which sounds like a lot of pain between here and there...
oh, and happy 37th birthday to our Canadian boy Svein, who won the TT today at the open stage of the Giro! That guy is a legend.
i usually climb for 2 hours every morning including days when i race in the evenings at hellyer.
don't quit your day job.
I'm finding out how dibilatating a deep cut on the inside of my index finger is when it comes to cycling. It doesn't hurt. It's just that random things reopen the wound.
Oddly enough, it's not so dibilatating that I can't play video games. Maybe I'll do that today.
^ superglue. I kid you not
120km/1000m with lots of wind today on tired legs (did 2 hard workouts saturday). Came home, laid on the kitchen floor and ate a container of yogurt, then used the empty container as a pillow to sleep on said floor.
has been going well. i went to the velodrome on monday for a structured workout and did a bunch of stuff in a very small gear (82) - jumps and efforts and accelerations. I was a little bit more tired from it than I expected, and rode to Tuesday's crit feeling pretty tired, but wound up getting 6th in the 1/2/3 race. I sometimes forget that getting a little bit tired the previous day is a damn good opener.
I went back to the track on Saturday and rode around and did a few accelerations - mostly I was just there to help get my sweetheart acquainted with 43degree banking. But I also did a bunch of stopwatch-times flying 200s. I wound up getting a line & approach that i was comfortable with and made sense. I clocked a 12.7 on a windy day with no aero gear (just 32s clinchers), so that seemed like reasonable progress toward my goal of a 12.0. (nb: i'm an enduro).
The other reassuring piece was that I did it in a 96, and it felt much easier to push on that large gear than it ever has in the past. So it's nice to see some fruits from a winter spent grunting some heavy things in my basement.
Track racing starts in 1.5 weeks, there's a good long weekend road omnium coming up on memorial day, and I'm finalizing plans to race the Indy NTC race (not a UCI race). So I'm going to make really good use of the next four weeks of training.
Last edited by queerpunk; 05-12-14 at 10:03 AM.
the hipster myth.
i practice vagabondery.
I was bummed to see Indy not on UCI but I think I might make the trip out regardless. Its still NTC so should be a well attended event I think. Can't believe its only a month away
Coach is putting us through much longer-effort stuff now that Nats is over. er mah gerd.. 20 min warm up, 4 x standing starts (to ~50m), 2 sets of Russian Steps, 1 set of reducing intervals (5 laps on, 5 off, 4 on, 4 off etc), and then 2 flying kilos.
i was glad i hadn't eaten since lunch o.O
New favorite thing to do on the bike: sprint starts. After intervals today I spend about 30 minutes just practicing 12-18 hard standing strokes before tucking in. Probably the most fun I've had on the bike thus far. Feeling much more comfortable now. The "circles" thing has helped immensely.
Unfortunately, no way yet to get video of the spin.
Also, amped in that this week, I'm scheduled to hit working sets in the Sq and DL on par with my pre-break volume. Going to blow it up!
Oh also, Velocirapture what is a Russian Step??
DanAVL, I think there are different variations of Russian Steps, but the way we do it is for one, its half lap sprint, half lap recover; full lap sprint, 1 lap recover; 1.5 lap sprint, 1 lap recover; 2 laps, 1 off, 1.5 on, 1 off; 1 on, 1 off; 1/2 on, die.
its done as a paceline, and whoever is at the front for each effort, does the full effort (unlike the reducing intervals, where the front guy only does one turn at the front then swings off and to the back). So the new guys usually somehow find themselves 4th or 5th man in the line up
Track workout this AM - warmup, starts, 2x4K team pursuit drill with motor, motor kilo windup for two laps final lap alone and warm down.
We are what we repeatedly do. Excellence, then, is not an act, but a habit. Aristotle
I'm getting more track-specific workouts in lately (especially if you include racing), which is always a positive. Today was first time I've ever done squats after a bike workout (motor paced 2ks, 1ks, 500... which were HARD). And surprised the squats went well. I guess tri-tip and coffee ice cream is a good rejuvenator.
What a coincidence. I will be having tri-tip and ice cream this evening myself.
I want that whole bucket
Hm.. training status... took a road week and now back on the track/rollers.
New rpm pb on the rollers of 214rpm. Managed to hit 156rpm during a flying 100 with an 86". Little gear work is so fun.
Tough day of kilos and 500s, capping off a pretty good week. At least I hope it was a good week!