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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 01-12-18, 09:35 PM   #10626
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What Ex said. I couldn't be more pleased with my training and my results. It was a slow process, but something worthwhile takes time to develop. Ex has adjusted things as I've adjusted. The points on the rack are a lot sharper and longer these days....

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Old 01-12-18, 09:37 PM   #10627
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As Kristina Vogel ages, she will probably lift more weight.

The masters women of today are setting the bar for future generations. The younger women look at records and etc and say, I can beat that. And they will.
Totally agree.

Kristina is one in a few million. I wish I could live long enough to see how she fares!
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Old 01-15-18, 04:10 PM   #10628
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I've had good gym sessions over this past week. I've got my exercise "circuits", sets, figured out and I've now settled into a good routine. I am religious about stretching and rolling out before I start each set, and I do a lengthy roll out and stretch routine after I finish my gym work. My back is getting stronger, the back lifts I do on the inclined bench really feel good. That added strength has allowed me to increase the weights on the machines when I get to that portion of the set. I did 250 pounds two leg on the leg press machine today, and I've increased the weights on the calf lifts and glute machines, too. I haven't set a goal for a "weight to achieve", because I have no idea what would be appropriate. And, as well, I'm looking to increase my power while preserving my spin, so I'm reasonably sure that I don't want to go too far with the weights. Still, being stronger should pay off!
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Old 01-17-18, 07:44 AM   #10629
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I've had good gym sessions over this past week. I've got my exercise "circuits", sets, figured out and I've now settled into a good routine. I am religious about stretching and rolling out before I start each set, and I do a lengthy roll out and stretch routine after I finish my gym work. My back is getting stronger, the back lifts I do on the inclined bench really feel good. That added strength has allowed me to increase the weights on the machines when I get to that portion of the set. I did 250 pounds two leg on the leg press machine today, and I've increased the weights on the calf lifts and glute machines, too. I haven't set a goal for a "weight to achieve", because I have no idea what would be appropriate. And, as well, I'm looking to increase my power while preserving my spin, so I'm reasonably sure that I don't want to go too far with the weights. Still, being stronger should pay off!
The goal is to get stronger every week! Any improvement in strength should enable the oppurtunity to ride faster.
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Old 01-17-18, 07:55 AM   #10630
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https://www.dropbox.com/s/kfkbhxy1s3....59-1.jpg?dl=0

Made it to Detroit last night. Rode 90 minutes of open riding then did 2/3rds of the structered training session. Myself and two others hope to make this a weekly activity. Next week I plan to do some strength work and starts during the open riding then partake in the structured training.

I also have to get a new cadence and speed sensor for my Garmin as the GPS is wonky in the bubble.
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Old 01-17-18, 11:22 AM   #10631
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https://www.dropbox.com/s/kfkbhxy1s3....59-1.jpg?dl=0

Made it to Detroit last night. Rode 90 minutes of open riding then did 2/3rds of the structered training session. Myself and two others hope to make this a weekly activity. Next week I plan to do some strength work and starts during the open riding then partake in the structured training.

I also have to get a new cadence and speed sensor for my Garmin as the GPS is wonky in the bubble.
I need to get cracking. I like your commitment to the track - Medina to Detroit is 2:45 drive. My drive to Carson is at best 1:50 - LA traffic. Last year, the San Diego Velodrome was closed so I drove to Carson once or twice per week.

I am putting some endurance back in my legs. I am pretty sure that doing so will not make me faster sprinting but is definitely more fun, healthier and will improve my recovery capability.

Last week, I did two endurance track workouts and two endurance road rides. The track workouts were at Carson on the 250 track. I did do some jumps.

This was a structured session and we had a group of 12 racers with a coach. After our warmup, the coach organized a workout by splitting the group into an A and B groups - fast and not as fast.

The goal was for the A group to entice a rider from the B group to take a lap on the field (the field was defined as the coach on a motor at 24 mph). The A group had to take a lap solo first which would score one point. After that, an A would have to take a lap with a B on his/her wheel. That would score two points for the A and two points for the B.

The coach was on the motor at the relief line which is halfway up the track. One could ride with the motor in a pace line or take laps or both. The game was on for 30 minutes. After the finish, we tallied up our points.

An A rider would approach from below and ask if a B rider wanted to take a lap. The A would lead and then the two would dive from the relief line to the pole lane. Many times two or three two person teams would dive off the relief line and take a lap.

I did several laps with different A racers. Review of my post ride data showed the speed was typically 28 mph when taking a lap. Alas, I was in the B group.. It was a good workout and skill building exercise. We did a second set at 20 minutes. I rode in 90.6 gear inches or 47/14.

The next training session two days later, we did was the same but we had a few different riders and motor speed was faster 25 -26 mph making taking a lap harder as well as sitting in. This time we did 2 sets of 30 minutes and I geared up for the second set to 94.6.
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Old 01-17-18, 06:49 PM   #10632
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Whatcha think of the facility?
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Old 01-17-18, 06:50 PM   #10633
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@Allegheny Jet the gym IS paying off. My back is getting stronger, as are my legs, and I felt both today at the track.

Nice photo, AJ! I like your bike and choice of wheels! How did you like Detroit? It looks really nice in the photos and videos I've seen.

I'll be at VSC next week. I'll be doing a few open sessions (maybe a Roger's Session, if I get brave), and then the LAVRA TT on Sunday. Maybe someone will step up and want to do a team sprint with me? We'll see.
@Hermes, I hope to see you and MEA at VSC!

Today I worked out at Hellyer. I rode the FFWD wheelset I out together as my "training wheelset" for VSC, Vittoria Pista Evo tires - good on wood. Those wheels are sweet. Besides being beautiful to look at, they're light and they spin up really fast. I have an F5R on the front and an F9T on the rear. I warmed in 47/15 (82 inches), and did my efforts in 90 inches. I did three slow roll standing starts, at 100% (sprints are always all in), shutting down at 100 meters. After a rest, I did three flying 200 entries, shutting down coming out of turn two just prior to the 200 meter line. I felt quite good, my stronger back was really telling.

Good week! I'm looking forward to next week. It'll be my first time back on the boards since Worlds.
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Old 01-18-18, 04:43 PM   #10634
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Whatcha think of the facility?
My sample size to compare it to is 0, so it's the best indoor tack I've ever been in! That being said the track is under an inflatable roof and it is very quiet inside. It is a 166 meter lap track with 50 degree banking, the same as my Cleveland Velodrome. Being a Cleveland rider allowed us to ride with their group even though the facility isn't open to yet to the public. The surface is painted plywood. My bike rode smooth everywhere on the track that I put it. The amenities are simple yet well thought out for the intended purposes, the offices are in three small greenhouse structures and the restrooms are porta johns that are on a trailer that is parked inside the facility. There are no locker rooms or changing rooms, you have to use the porta john. I found the wheelchair accessible unit suitable for changing as it has a diaper changing station that I put my bag on while changing.

The builder designed the track and other areas for corporate events and sponsorships. In the infield the public will be invited to rent suites during races that are located all around the track. There is also a descent size bar that will serve drinks and a large area with high top tables and stools where people can consume the drinks. There is no seating around the outside of the track, but there is a 6' wide platform around the top of the track that is used for jogging and spectator standing. There is only a small area for the riders to sit and store their bike. By design, inside the track, there are no pit boxes or places to ride rollers or a trainer between races. I guess riders will need to set something up outside the track if they wish to stay warmed up. IMO the rider area is too small and limited.
With all that being said, the facility works very well for me to go to Detroit for practices sessions during the cold weather times.
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Old 01-18-18, 05:32 PM   #10635
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If they're planning on holding "big events", ie Nats or races of that caliber, they'll have to address the rider area issue. Even at VSC things get tight pretty quickly. BTW, there are NO changing facilities at VSC, and the potties are upstairs. For big events they bring in porta potties, and then there are the "blue room" changing booths, two of them. On which the doors don't lock....

At Hellyer we have a park potty building fairly close, but Hellyer is also short on amenities. Let's call it rustic!
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Old 01-18-18, 08:37 PM   #10636
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There is also a descent size bar that will serve drinks and a large area with high top tables and stools where people can consume the drinks.
Finally, my kind of Sports Bar.......

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