acceleration

Another Bill Walton sighting, this one by my brother in sin Logan Stonebraker. It is a shot from last week's Death Valley Double Century. Anyway, I got enough rest to crack off 2x30:00 sub-threshold with a hard acceleration every three minutes. Two keys here, enough rest to complete a hard workout and the secret to bike racing...the ability to accelerate over and over until no one is left. Nothing better than that final jump when you hear "there he goes" and no one comes around.

Thursday Quad Measurement

58.2 nuff said.

Today I was not recovered from yesterday's sprint workout so I just did my commute. We are looking at four days of rain (thank God, I'm tired of bald mountains and brown grass) so I'll be riding lots of sub-threshold sweet spot, with some hard seated accelerations to really work on strength. If the RiverRide is a wash then there will be hill sprints on Saturday till I puke. Something different, sounds like fun.

Neuromuscular Power

Last week I did seated starts in the 53x14 so this week I switched to the same workout in the 39x17. All efforts are about 20 seconds. Last week I topped out at 80-90rpm, this week 150-170. In both workouts the final 5 seconds are interminable. Both workouts are designed to get up to speed ASAP. The goal is to be able to comfortably match accelerations until the field fatigues and then attack off the front, or in the case of track enduro events, try to take a lap. I'm not a pure sprinter so I would prefer not to take my chances with bunch sprints.

Grumpy!

My faith in humanity has been restored and it is quite possible that hell is freezing over. Grumpy dressed like a hipster wannabe. Or is he trying to look like Michael Hernandez? Could go either way. Anyway, I'm recovering well from yesterday's jaunt around the lake. 90 miles in five hours. Somehow it doesn't seem so epic as it did in 2001. Next week I am gonna add an hour or two on the tt bike at the end to simulate the Davis 12/24 which I have talked myself into doing on May 2nd. So far I am four for four on Monday long rides, each a little farther than the last.

ride around the lake, water-water please

Back in the winter of 2004-05 I did a ride around Folsom Lake every week through the entire winter. Rain or shine or sub-freezing temps I got out every Wednesday and ground it out. I had no idea what I was doing at the time but it did lay the foundation to a great spring. Now that I understand the laws of specificity and have an idea about what I want to do with my bike I am heading into the winter with the resolve to get back to that routine. The last three Mondays I did rides big enough to see how i would feel for the rest of the week and am totally ready to stick it tomorrow. Now if we can just get some snow so it will be a lake again.

standing starts and quad measurements

I commute on a forty pound bike with fenders, heavy tires, moustache bars, rack and panniers. One of my favorite workouts is doing standing starts in the 53x14. It's actually a barely rolling start from about 3-5mph. The trick I am learning out of necessity as to not rip the bike apart is to do these without swinging the bike. All of the torque has to go straight into the pedals. It takes 20-30 seconds to get up to 24-26 mph and a cadence of around 90rpm and is a total body workout. I prefer these to the standard SFR (slow frequency revolutions) because you have to use quite a bit more force. This exercise is much more like weight lifting because the loads are so much heavier and the reps far fewer and I don't need to find a 3-5% hill that lasts five minutes. There are no weight lifting programs that I know of that advocate doing 250 reps per set. You get the super compensation by doing 1-20 reps to failure. Oh ya, it's Thursday and that means quad measurements...57.3. I'm gonna grow bigger quads than Beth, I think that's a reasonable winter goal. Tomorrow I'm starting the process of getting fitted for my race bikes.

finding my groove

It's been over five months since I got the rug pulled out from beneath me and I am finally getting my confidence back. Life stress is not good for peak performance, especially if it comes during a high training and racing stress period. For great gains to be made you gotta get in a groove and knock back the training blocks without really thinking about it. You get your routines set and kinda go on autopilot. Then when you are on the bike or in the gym you can give your undivided attention to 100% effort. Yesterday I did a five hour ride with some sprint work at the end. I was able to crack off >1000 watts 17 times all the while taking Katie to the next level. That said I'm super motivated to have my best winter yet, enjoying coaching more than ever, and looking forward to an awesome 2009.