sarals 

I too like Hermes' idea! After reading Shovel and AzT's reports, I thought I, the Token Girl, would give it a try.

First, someone asked if I was tempted while being lapped by the pack during the Watsonville Crit, to jump back on. Sure I was! But, I knew (or think I know) that that is either not allowed or at the very least frowned upon, so I did not. I would pick up my pace a little as I caught a little bit of the draft, but I made sure I drifted back and stayed out of the way. It did get a little old hearing "good job, keep it up" every time the pack came by, though.

I spent the last four days in Lake County (Clear Lake). I took advantage of the heat and poor roads to work on my top end and endurance. I also did a few hill repeats. My B/F hates it when I do top end work because he doesn't want to "go fast" and struggles to keep up. Case in point was yesterday, when I was moving along at 22MPH on Scott's Valley Road, feeling really good, and he was yelling at me "slow down, what's the hurry???" (I explained to him afterwards to get on my wheel, it would be easier that way, and keep up or shut up - he told me I don't make a big enough hole in the air!).

The first day in Lake County was the day after the crit. I went out that afternoon in 98 degree heat for an "easy recovery ride" with my B/F. I intended to do an "accelerated warmup" - easy pace, then a ramp up to LTR and hold it for 30 seconds, then recover, then another ramp up. I did, and after that I held a strong pace, or tried to, for about 3 miles, followed by pacing up a 3% grade. Not only was it hot, but I was tired, hungry, dehydrated, and this sort of stuff was ill-advised. I learned that the hard way, too, by getting VERY nauseous and having to stop (B/F wanted to stop anyway).

The next day saw a 50 mile "noodle ride" to Clear Lake State Park. I took advantage of some of the straight, flat (bumpy) roads to work on top end and accelerations. I felt pretty good that day, and the ride went well.

The third day was a rest day, with no riding. I had a steak dinner with the B/F that night, something I don't do often - eat meat, that is. I mention the dinner because of what happened on day 4.

Yesterday was day 4. The B/F and I decided to ride out to and then on Scott's Valley Road, which had been recommended by the LBS. I did the easy pace to short efforts warmup that I'm finding works for me. The surprise this time was how well my legs responded, how fast I recovered, and how fast I got going again. The short climbs along the route were EASY. Yes, I said easy. When we got to Scott's Valley Road, I was completely warmed up and had endurance, top end speed, and "kick" like I rarely had experienced before. Thinking it was a fluke, and that I'd blow up at some point, I pushed hard to try to blow up ("slow down, what's the hurry???" - B/F!) and DIDN'T. What the hell? Was it the nutrition, the steak dinner - the protein? I think so.

Today I'm back home, at work, no riding today. Tomorrow will start another early morning training series. I've entered the Petaluma Criterium on August 11th, and I want to see some gains, how ever modest, by then. Oh - and I'll have steak the night before so I can validate my great training ride yesterday!

sarals 

What does the "Lightbulb" mean?

Allegheny Jet

From personal experience, don't eat corned beef hash the morning of a race.

sarals 

Crossing it off my breakfast menu....thanks, AJ!

AzTallRider

The way to reaaly improve your results has become clear, Sara, and it's very simple, at least in concept: get a faster boyfriend!

sarals 

Clearly, you're right, AzT. My "Rabbit" approach isn't working.

Jamesw2

Have the steak burnt or burnt bacon the carbon helps purify the system . . . If you believe that one i have a bridge in England to sell you

Hermes

New b/f.

sarals 

Ha! Be nice, you guys...

tony2v

Have the BF get a scooter so he can keep up with you and motorpace you too!

Hermes

Another B/F... That will speed up the current one.

sarals 

Okay, okay...point taken. New B/F. Any takers???

sarals 

I'd put him on my motorcycle, but he doesn't know how to ride a motorcycle. It's always sumthin!

sarals 

And again - what's with the Lightbulb next to the title of the thread???

chasm54

When you start a new thread there's a bunch of icons you can choose from, if you wish to draw attention to it. You must have inadvertently checked the lightbulb icon when you posted. Don't worry, we all know you're a bright spark...

sarals 

So is a fuse.

sarals 

Okay, the steak. I've had a few discussions with co-workers (they're nurses, and many are athletes) about my performance boost after the steak dinner. The gist was "well, duh!" I usually eat a lot of carbs and get protein from other sources because I have a real phobia about weight gain (I weighed over 180 pounds five years ago), and for some idiotic reason, I've chosen to avoid red meat (and I like red meat). You guys know this - poor diet = poor performance on the bike (or in any athletic endeavor), and I've been proving that. It was explained to me how the body uses proteins, stores glycogen, how much more energy there is in dense proteins (which the body stores) and how I need to change my diet if I expect to build/repair muscle and get stronger/faster/more endurance. Okay, then. It's time for a change.

chasm54

You certainly need plenty of protein. And if you like red meat, that's fine. Personally I don't eat much of it, though. Salmon and other oily fish are among the most nutritionally dense foods you can get, too. And there's a surprising amount of protein in a lot of green vegetables and legumes, which are impressively low carb. There's loads of information on the web about protein contents of various foods...

sarals 

So, maybe I just had one of those elusive "exceptional days"? I'm not poo-pooing your suggestion, Chasm, hardly - I'm stating a fact. You've told me, as well, that I need to do some more reading.

Allegheny Jet

Steak seemed to work for Contador, at least for a while.

Hermes

Stay away from Spanish beef.

sarals 

Unless I want some "added benefits"...

Allegheny Jet

Beef with benefits..., what is wrong with that?

sarals 

OMG...I won't touch any of these comments! I will laugh, though...you guys!!!

sarals 

The title "The Dark Side" is mufti-faceted. In the literal sense it stems from the side of the room I occupy in my spin classes. Because I am so focused in that class, always cranking the friction up a full turn when Kadria says "add a little!"; always dropping copious amounts of sweat on the bike, on me, and on the floor; and always giving 90 - 100% on efforts, Kadria has come to calling my side of the room "The Dark Side". Anyone who migrates to ride with me has "Come Over to the Dark Side". Cute. I know!

The other is I am not 50+. I'm 60+. I just started racing. J U S T. I'm a woman. As in Female. Not supposed to be doing this stuff at 60+. Supposed to be getting matronly and making huge dinners for her boyfriend. You know. Grandma stuff. Obviously I'm somehow demented, as in Dark Side (as opposed to Far Side). Well, think what you will, but racing is something I've always wanted to try or do, in some form or the other. I never knew I was athletic, and truthfully I wasn't for most of my life. That desire to race, covered up though it was, manifested itself in other ways - it always does in competitive people, no matter the gender - and it always finds an outlet. It has to. Me, I finally embraced it, and through fits and starts (and a search for approval, a girl thing) I decided - Eff it. I'm racing my bicycle. I let it out. OMG, am I happy I did. What an elixir. What a goal, so lofty - but oh so fantastically gratifying.

This is for the other ladies out there. Any other ladies, any age group - you that have NOT embraced that little ole competitive streak you have - but secretly want to. DO IT. Fear is the check you never cashed. Cash that check and DO IT. Cross off that entry on your bucket list. You'll be embraced, you'll be supported, and you'll have fun.