Sunday, March 29, 2009

Davis 300K

I learned my lesson the hard way about how to plan for nutrition on a long ride with few controls. The first leg of the Davis Bike Club 300K was almost 70 miles. So I drank two bottles of Gatorade before, and two bottles during, thinking that would be enough. Wrong! From now on I will probably continue to use the Camelbak to insure proper hydration.

I rode with or near the front group for most of the first leg, and was only seven minutes off the lead at the first control, after a pretty good amount of climbing. I must admit that the usual hammerheads were not in attendance, so the vibe at the front was a little odd.

Anyway, I rode strong for 6-7 hours before the effects of dehydration began to set in. You know, the usual; lack of appetite, loss of power, and eventually cramps. I was sitting in sixth place when the cramps came on the final climb. I lost 5 places in the last 40 miles, finishing 11th in 11 hours and 5 minutes. I didn't bonk and the dehydration was not bad enough to be a major setback.

I am considering scratching Copperopolis in favor of riding 400K alone in two weeks. In the meantime, more long threshold intervals, and a couple of trips to the track for giggles.

Thursday, March 19, 2009

ONE Pilates and Fitness

I started doing Pilates about six weeks ago and am pleased to report it's everything I'd hoped it would be. Carol Hockridge over at ONE Pilates and Fitness is an excellent teacher, a strong woman, and a great lady. She's helping me deal with the ridiculous muscle imbalances I've developed over the last several years by doing little to nothing besides riding my bike. The whole deal seams to be keeping the spine in its neutral position while applying maximum torque to the bicycle. Of course it's really more about a healthy and balanced body and mind but I want to win bike races dammit and Carol is helping me figure out how to put more power to the pedals and that is what I have to say about that.

Saturday on the River Ride I got away with a Cat 1, an ex-pro, and another meathead geezer and cracked off an all time personal best for 27 minutes. I followed that up with a killer 7 hour ride on Monday at 220 watts for the day. This week I'm doing some leg strength tempo work and will rest up for the DBC 300k next week. I'm really looking forward to this ride and hoping for great weather.

The legs are good, moral is great, and I'm itching to race!

Wednesday, March 11, 2009

The Waiting

Here is Steve standing on his own two feet! And yes that frame on the alignment table is my precious. I've been riding the tin can for what seems like an eternity. I can't wait to race this bike!!!

On the training front things are going well. Since I last wrote, three weeks ago, I did one week of mixed intervals for kicks and a bit of a blowout, followed by two days off, skipping my weekly long ride. Then I did one week of long tempo intervals and a long steady ride of 100 miles in six hours. Last week I did three consecutive days of threshold intervals followed by a 100 mile ride in five hours that ended with the Monday Wheelmen ride. In the middle of the long ride I did two hours at 220 watts with a sprint every five minutes. Yes that is 24 sprints with a peak of 900-1000 watts and an average of 700-800 for ten seconds!!! Ouch! The next hour was solid tempo at 244 watts and then the Monday night ride. I spent a long time on the front wondering why no one was coming around. heeheehee

I've committed to the Davis Bike Club's 300k on March 28. That should be a pretty good test of my fitness. After that it's Copperopolis and a solo 250 mile ride and then the big taper to the 12/24. And when I say taprer I really mean race sharpening where I'll gain race specific fitness while also getting plenty of rest relative to my chronic (long term) training load.

Friday, March 6, 2009

Training with Power 101

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bike computer, download cable and software.
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3 Power Profile field tests.

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package price $2475
retail value $3064
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Dean at Rex Cycles
1811 E Street, Sacramento
(916) 446-5706
USA Cycling license # 196784