Hi,

Just a quick note about instrumentation. Don't take any of these reading as being absolutely precise. Despite calibrating them per the user manuals, any reading (HR, power, GPS speed, GPS distance, etc) is going to be plus or minus some percentage off from the "true" number. The main thing is to consider the relative change in numbers during a training or recovery block to see if you are getting the desired effect. The real test is how you perform in a race against others or against the clock.

Further to my track workout, I was rolling around and mentioned that i watched a Madison race at Nationals to one of my buddies. I said I had never done an exchange (one rider throws the other into the pack. He says to get in front of him, put my hand on my hip and accelerate. With one hand on the bars and the other on my hip, the other rider matches and exceeds my speed and grabs my hand and throws me forward. I watched the pros race Madision in T-Town. It is the ultimate spectator sport watching racers go really fast throwing each other into the race. Riders compete as a team of two and exchange ever lap using the throw.

The Madison and the points race are among my favourite events. In each case, though, you'd better watch closely and concentrate. Take your eyes off the race for a minute or so and you completely lose track of who's ahead...

Chasm54, Here are some pics from Masters Nationals in T-Town, PA of the men's pro Madison. It was an exciting race to watch. I tried to capture some of the exchanges. Do you race track Points and Madison? I have raced points and the way to keep track of points is having someone tally them for you on the side line. Sometimes there is an electronic board. The air noise is too loud for me to hear the announcer. The problem is not tallying points but winning them.

http://i170.photobucket.com/albums/u...n/IMG_2757.jpg

http://i170.photobucket.com/albums/u...n/IMG_2756.jpg

http://i170.photobucket.com/albums/u...n/IMG_2754.jpg

http://i170.photobucket.com/albums/u...n/IMG_2753.jpg

http://i170.photobucket.com/albums/u...n/IMG_2751.jpg

LOL. Yea, I guess the problem is winning them. But I was talking from the spectator perspective. I've lost count of the number of times I have been asked, during madisons and points, " who's winning?"

I continue to get older and faster...10 mile time trial tonight featuring 93*, SSW winds 5-10 (relatively insignificant), humidity "thick" according to the race organizers...set a new PB of 25:30, my first sub-26:00 ever. Shaved 1:09 off my last best time at this distance.

There will be one more 40km race in 2 weeks, and as much as I'd like to do it in under an hour, I'll settle for a few seconds/minutes off my last best time. The 10 mi. version continues every other week into Oct. I plan to keep trying to improve. Evidently the heat suits me, so my next official TT (Esparto, early Sept.) ought to yield excellent results.

That's what I'm telling myself, anyway.

1.5 hours back on the TT bike for more SST intervals. It was a great evening with temperatures in the mid 60s but a lot of wind on the TT course. I used my Easton EC 90 carbon tubies. They are a pleasure to ride.

Red Rider, Wow, that is fast for a 10 mile TT in humidity! You are doing something right to keep improving your time significantly. Although I have yet to do a 40k TT, my coach keeps telling me that it's not that much harder to keep a 24 minute effort going.

Wow. Great times, RR! You are FAST, OMG! Keep going, girl!

RR, Fantastic time on the 10 miler.

Wow... way to go, RR. Your constant improvement is truly inspiring.

I did LT intervals this morning. 2 sets of 4x40s @ 450w; 20s RI's

Those are some great numbers.

I ran three miles this morning. Things are continuing to improve. I've confirmed I've lost endurance (I'm not sure how much), but the core fitness IS still there. Tomorrow I plan a swim, bike, run. Very short, not exactly baby steps, but relatively low stress. By Monday, if all continues to show improvement without pain or degradation, I'm going to go back to harder training.

The doctor said that lovely lump on my hip could take as long as six months to disappear. As long as it doesn't hurt, get warm, or show redness - go for it! I loved hearing that.

Hi,

Good to read about everyone's progress.

Just one add regarding my crash. My helmet did its job.When I did a quick look at my helmet after the crash I saw that it was scraped directly above where my cheek hit the pavement. On further inspection, at the point of impact, the "Styrofoam" is cracked and the inner plastic fitting band left an imprint in Styrofoam. The impact aligns right over my temple.

Went of a group ride last night after a few days off the bike. Riding up pretty steep hill I set a 3 min PP record @ 449 watts. How does that happen this late in the season? I was just riding at the front and with my chest wall aching as the breathing gets harder.

Time for a new helmet, Cleave?

My helmet was largely unscathed. The chin strap was loose enough to where the impact pushed the helmet up and to the right so that my left cheek and eyebrow took the brunt. The helmet had hardly a mark on it, save for the styrofoam area on the bottom of the thing - it had a few minor dents. I replaced the helmet, anyway. The new one is better fit.

How are your ribs, AJ? Any improvement? I see your times and power haven't suffered!

Sara - great to hear you are back at it.

Cleave - Whew. Temples are vulnerable spots...

AJ - I'm sick of hearing how strong you ar... oops. I mean way to go! :lol: :innocent:

Track workout this AM. 30 lap warmup and then 4x1 lap chase the motor from a rolling start with full recovery between laps. One 1/2 lap standing start and a 10 minute warm down. Chase the motor is a fun drill. We start a few feet apart and slow roll to the starting line. He beeps the horn and I kill it. We accelerate away together but the motor driver just keeps the motor out of reach.

Hermes, you make track sound like a whole lot of fun, but we all know there is pain involved!

I did my Sat group ride with that new shop I mentioned: "Faster". The one with the wind tunnel, which goes online in about a month. It was a good group. Some early morning (totally unexpected) rain kept the numbers down, but there were still about 15 in the combined 1&2 group. I did a well known Phoenix climb for the first time: "9 mile hill". about 1,100' feet of gain over the 9 miles, with very little variation in the 2.3% grade. Great training hill! 5 or 6 of the guys dropped me, but there were a bunch of folks way back behind me. Despite having some workouts that didn't go quite as planned lately, I think I'm still making progress on the group rides. A friend and I then did some extra miles, and more climbing, to get the total up to 75 for the day, with around 3.3K feet of climbing.

I then mentioned to my friend at the shop that I wanted them to help sort out my foot issues, I'm still wearing old/heavy MTB SPDs, as the Sidi's I bought were destroying my feet. Turns out one of the founders is known as a great foot/shoe guy. I now have full length e-soles, which have various sizes of arch and metatarsal inserts. Feels like I could go hiking in my MTB shoes! They also are bringing in some Specialized models to try on my freak-sized (14N) feet. Shoes/Feet are my current limiting factor, and I'm excited to solve those issues. Should benefit my legs as well. I'm also going to see someone about full custom insoles; not only for cycling.

Great day!

I did a 2 hour easy endurance ride. Today was the first day this summer (except when I was in Trexlertown, PA) that I only wore a jersey and bibs. All other days, I had some combination of arm warmers, leg warmers, base layer, wind vest and etc - 77 and sunny.

AZT, I always have a lot of fun at the track as well as the other races and events in which I participate. Even the 40k ITT last year was fun. I always find it fascinating when someone comments to make sure that we have fun. Man, if I am not having fun it is not going to happen. Who does anything discretionary for pleasure that is not fun. As an athlete, I have had some amazing competitions over the years. Some of the best ones were long tennis matches that were slug fests that were won or lost by a single critical point but took 3 hours to complete. Those were a lot of fun.

With respect to feet, I am a size 12.5 with a fairly narrow foot. I have an arthritic spur on the side of each big toe. I went to a podiatrist who is also a cyclist and he made me some very thin, light orthotics that take care of the toe and fit nicely in cycling shoes. Get rid of the heavy SPD shoes and get the new specialized S-Works. If they fit, get the ones for $400. My wife has them and they are light and very nice. I tried a pair but they are too tight on my bad toe. I am hoping this year will be different.

thanks for the tips. And I know you have fun, as do we all...

People ask me why I smile so much....that's easy!

Hi,

Had a pretty mellow weekend of cycling. Rode a bit over 50 miles and 40 mile were at Zone 1 HR (or lower).

BTW, does anyone know anything about clear face masks like this?

http://www.customfacemasks.com/index.cfm

I am going to see if there is any way to get one in time for nationals. The key is to have a mask that protects my cheek area and that is compatible with wearing a bicycle helmet.