Saturday, February 21, 2009
Woohoo!!! I got some good training this week. Long sub-threshold intervals, micro-bursts, and 30s & 1min intervals. Yesterday I did a season best one minute and then backed it up on the River Ride today with an additional 5 watts and a season best 2 minutes. Crazy Baby!
Friday, February 20, 2009
Monday, February 16, 2009
I went out on the tt-bike once the weather broke and did a little threshold test. I cranked off a five minute VO2 blowout at 357 watts and then headed conservatively into 2x20 minutes at 40K/hill climb pace. I was hoping for a jump of 20 watts, up to 300 from 280, so I settled in at 300 and was suprised at how easy it was, and how fast the time flew by. So for the second interval I started conservatively again, but this time turned up the heat in the second half. Much to my suprise I averaged 314 watts for the final ten minutes. That's an increase of 11% during a base training phase. Pretty exciting. What I'm going for is a well established estimate of my new threshold, so I will follow up with an actual 40K time trial and a one hour hill climb. Then the hard work of long intervals will begin.
Sunday, February 15, 2009
I haven't written about training lately. The bread and butter has been the River Ride, and a long ride, surrounded by easy commuting. But, I'm done with my winter base program thanks to the intervention of Mother Nature. It seems as good a place as any to rest up and start turning strength into speed. Last Monday I did a 135 mile slog from Vacaville to Pope Valley and back to Sac through Winters and Davis. On bike nutrition is going great and I only stopped for a total of 40 minutes AND I managed to finish the ride at the same weight as when I started meaning I was rehydrated at the end of the day. Now I'm heading into some structured threshold work in the form of long 20 minute intervals and some hard short climbs, in addition to building to a 250-300 mile ride in early April. And there is that pesky core strength program that's gone in fits and starts. Hopefully I've hired some one that will hold me accountable. We'll see. It sure would help.
Thursday, February 12, 2009
Monday, February 9, 2009
And the only known cure is a new bike! True Temper S3 tubes, Alpha Q fork, Ritchey WCS stem and seat post, Deda Italian bend bars, DuraAce 10 speed, R700 compact crankset and bottom bracket, Chris King headset, Fizik Poggio saddle, 32 spoke Open Pro PowerTap/DuraAce wheel set yeeeeeehooooooeeeey!!!!!!! Metallic Royal Blue with Metallic Sky Blue panels with white tape. Oooooooh yeah, this bike is gonna rock. Steve was working on the seat stays and dropouts last Friday!!!!!!!!