Tuesday, December 29, 2009

Jordan's December Training

December 28

Quads were feeling the intensity of yesterday's hammer-fest, so warmed up for 45 minutes while watching Episode 1 of BSG. I frakin' miss that show. Then it was off to spin class for another 45 minutes of riding with my students.

On a related note, I passed my Level 3 coaching exam and once USA Cycling processes all the paperwork, I will be a certified coach! Hopefully I can start writing off many of my cycling-related expenses as business expenses (and my training room as a home office). Huzzah!

December 27

Sounds like the team had an awesome epic ride. Wish I could have been there with you guys. I'll be keeping tabs on the group rides and try to make a surprise visit if I have the time.

My ride was short but incredibly intense. I went out and hit the local "Six Hills" ride for some serious work on the 1-2 minute hill attacks. Set a new 60 second power-to-weight PR with 8.26 W/kg. Peak 60-minute normalized power was 349 watts. Based on my 20-minute AP of 345 W and this 60-minute NP, I think it's time to power up and increase the FTP to 330 watts. Of course that means less training stress for the same amount of work...

December 24-26
  • 12/24 - Time to work off yesterday's indulgences. 10 min W/U, then 100 minutes of sweet spot tempo, starting @ 265 W, building over time, and finishing with about 9 minutes @ 325 watts. 10 min C/D. Excellent workout!
  • 12/25 - Another day off, visiting the in-laws. More food and fun!
  • 12/26 - 10 min W/U, then 60 minutes divided into 3 x 20-minutes [with 20-second accelerations (+10-15 rpm) every 5 min]. First rep: 265W @ 95 rpm - a typical low tempo pace. 2nd rep: shift down and drop to 90rpm to bring power up to about 285W. Final rep: go for broke (no gear or cadence restrictions), which turned out to be 345W. 10 min C/D. Fun-time is over.
One more full week off until school starts back means a great opportunity to do lots of volume next week and get the weight back on track.

December 20-23
  • 12/20 - 160.1 lbs - The best way to do 2 hours on a trainer? Invite your buddy over to share in the misery. Sunday's 12" of snow precluded an outdoor ride, so after spending 2 hours shoveling the driveway, my buddy Rob, a sprint triathlete, came over and we did a solid 2 hours of L2/L3 together. Great to catch up with him!
  • 12/21 - The snow shoveling did a number on my back, and it's a "rest" week, so just an hour's ride today. 15 min warm-up, then a 30-minute race effort (Stage 3 of the Expresso Tournament), then a 15-minute cool-down.
  • 12/22 - Another shorter ride, though the power for this ride was 270-310W, so definitely an upper L3/ lower L4 style ride. Taking tomorrow and Christmas Day off this week, so figured a little extra juice wouldn't kill me.
  • 12/23 - 159.2 lbs - Traveling to see my little nephew today - day off! May do 1 or 2 FI's if my brother-in-law exerts enough peer pressure on me!
December 19

A longer effort today but at reduced intensity. 10 min W/U, then 90 min L3 (240-280 W), and a 15 min C/D. 2 hours made easier by watching Voeckler defend yellow in the 2004 TdF.

December 18

Your typical vanilla sweet spot tempo ride today. While I am committed to training indoors, I still don't love it, but that has the benefit of pushing me to go a bit higher on the watts to meet the TSS goal ASAP. Started at about 260 and built up to around 305, then did about 6.5 minutes at 330 to finish it off.

December 17

Stage 2 of the Expresso Bike Tournament, a 6.33-mile ride on mildly rolling terrain through what I think was supposed to be Tuscany or some other part of Italy (the Vespa scooters gave it away). I had the best time for the first stage, so I was confident that I would be able to grab another stage win. I finished my warm-up and then raced the stage as hard as I could. Managed an 18:16 (20.8 mph) @ 275 watts. Was hoping to break 18 min, but riding faster than 20 mph gets quite hard on this machine, I've noticed.

December 16

Put in a solid 83 minutes on the trainer. 6 minutes warming up, then 60 min of sweet spot tempo at 300 W. Then finished off with an easy 15 minute progressive cool-down from L3 down to L1 to burn a few more calories (1400 for the whole shebang). Glad I have been able to get in some longer workouts at the beginning of the week, since my weekends have been hectic, and this weekend will probably be no exception.

December 10-15

Man, the days are flying by, it'll be 2010 before you know it. The past few days have been tough weight-wise, while I hit my goal weight on Friday morning, the increase in social eating events over the weekend made it a brief achievement at best. Gotta keep thinking long-term and stick with the plan. The last five days in review:
  • 12/10 - The YMCA is having a 3-stage tournament on the new Expresso bikes (think the Tacx virtual trainer simulation on a gym bike, with clipless pedals, buttons to shift gears, and steering). So after a warm-up, I went all-out for the first stage this week, a 2.35 mile prologue. 6:14 (22.6 mph) @ 326 watts (it reads low, I'm certain of that, it felt a lot more like 350 W!) - that puts me in the lead by 61 seconds. Cooled down with some L2 riding.
  • 12/11 - 160.1 lbs. Been on the bike a lot recently, so decided to cross-train on the treadmill today. Hiked at a 3.6 mph pace with the grade at 13% for about 90 minutes. Great way to burn the calories while resting the cycling muscles.
  • 12/12 - Weather turned out to be great, so went out for a 50-miler today. Absolutely crushed the first hour with a NP of 326 watts! Was able to ride the remaining 1.5 hours solidly in the L3 range and finished with an intensity factor of 95% of FTP. A fantastic hard workout - glad I took a day off from riding on Friday!
  • 12/13 - After Saturday's awesome effort, took the day off to recover. Deserved and needed it - without the rest, you never get any stronger!
  • 12/14 - Pressed for time today, so hopped on the trainer before spin class, warmed up for about 10 minutes, and then rode a 20-minute FTP interval @ 325 watts. Spin class was 45 minutes of L3 riding with 10-second sprints every 3 minutes. Fun!
  • 12/15 - An enjoyable 55 minutes of L3 riding @ 240-260 watts, followed by the usual 30-minute spinning class comprised of jumps, accelerations, and some climbing efforts.

December 1-9

Off to a bit of a late start this month with the training updates, but here's the story thus far:
  • 12/1: 162.3 lbs. 40 min, indoors, at the YMCA. The bike said 320W, but that's unlikely. Probably more like 290.
  • 12/2: 68 min indoors. Warmed up then shifted to the 53x21 and downshifted every 15 minutes while maintaining cadence. 220W at start, 290W at finish. Good tempo work.
  • 12/3: 60 min indoors. 5 min W/U, then 50 min @ 280-320W steady state, 5 min C/D. Noticing that power is not dropping off but is actually increasing as the workout progresses.
  • 12/4: 161.8 lbs. 75 min, indoors. After warm-up, started at 220 W in a fixed gear and gradually built power up to about 295 W by the end just with increased cadence.
  • 12/5: 66 min, indoors. 5 min W/U, then 12 x 30sec @ 550-650W w/ 4:30 rest. Did first six seated, then last six standing. Able to do about 30W more standing.
  • 12/6: 161.4 lbs. 97 min outdoors. Able to get outside before church and enjoy a cold but beautiful day. Unstructured L2-L3 riding (upper E).
This week has been front-loaded because it looked like the weekend weather was going to be quite crappy. Now Saturday is looking much better, so a rest or recovery ride day may be in order before then.
  • 12/7: 86 min, 40 min @ home, 46 min @ YMCA. Rode steady tempo for a while at home before heading to the YMCA to teach spin class - neuromuscular sprint work and high-cadence drills.
  • 12/8: 77 min, 45 min @ home, 37 min @ YMCA. Another dose of SST riding on the trainer, then 35 minutes of climbing intervals for spin class.
  • 12/9: 77 min, indoors. Another SST day, trying to get the most base-building benefit for the limited time available on Wednesdays.

Saturday, December 26, 2009

jeff's training in FL

I arrived in the sunshine on 12-19 Saturday midday knowing that I had just dodge the white bullet
I decided that I should change my recovery week to a all out build week. all fire up and ready to go I stopped in a local shop to get the scoop on the group ridding.Take note I was warned about the speeds and filled in on the distance 45-50-70 miles at avg 22mph with hills??? what we are in Orlando right?
If you find yourself in Orlando FL. and would like to test your fitness just show up at the Windemere Elm. School at 8:10 am any Sunday morning for a fast pace group Ride. the group was at least 50 riders and I overheard the big boys talking about how hard it was going to be to keep the group together because it was so small due to cold weather low 60?? big boy PRO road riders and at Least 1 Pro Tri and as I soon found out a S$$$ load 1-2 and by the way I relay believe a rec. rider in Fl = a cat 3 in Va at least this time of year. so we roll off I'm staying at the front section as they warm up, all small ring I'm thinking OK So 70 miles in the small ring Got IT. Wrong about 15 miles in we hit the first HILL of many to come , this thing seemed to last forever and Guss what 100meters from the top when most of us were gasping for air, here come the big rings and off they went and I mean they were gone!!!!! I knew I could not match that acceleration so I sucked some wheel and recovered and started a rotation to try and bring it back not enough power got drop and later got dropped again now it was time to bargain with some others who were suffering as well and tuck our tails and limp back to a common meeting ground.ended with 3 hr but took a short cut.
everyone I met was eager to help and very nice. They seem to have the same type of difficulty with the traffic as we due,Hell we event had a reporter following us taking film and pitchers trying to catch us in the wrong.

This will be short 12-20 3 1/4hr with 50 min tempo 60 miles

12-21 3 1/2 hr with 3 x20 min tempo 60 + miles

12-23 4 1/2 hr low E

EPIC-The Proposed Ride for Sunday

The only people who are coming on this ride really love Biking. For Sunday the 27th, several riders have proposed an epic ride of 4+ hours. I charted an amazing ride down below Ladysmith. I suggest bringing plenty of food and a few bucks for a stop at Rozelle Store. Perfect bike fare! There will also be a water stop if we need it. A reasonable start-time of 9:00 should suffice, as it's not going to be that cold this time out. This is the kind of ride people will be talking about for months, so don't miss your op. BikeWorks @ 9:00. Please post your RSVP below so we don't leave without anyone.

Friday, December 25, 2009


Sunday, December 13, 2009

Mini Camp

I'll be looking to get so miles in during 24th thru the 28th & 31st thru the 4th.
I have this time off from work and would love to get some planned rides in. Anyone interested let me know ?

Thursday, December 10, 2009

Jacks December

Cross is over, but the riding isn't. I got out too late from work on Wednesday to make the powerstarts . . . . so I'm waiting for Sunday to really get back into the groove of things. I loaned Joe the powertap so that he could get a feel for it and do his test. This week has been pretty simple for me - I wake up and ride to the park, ride the first half of it, and then back into town and to work. This portion has been slower and for my is akin to E miles. Then after work, if I get out early enough, I do the same thing backwards. If I get out late, I've either done hill repeats, or gone home and done an upper body workout.
So the motivation is there, but the intelligent approach most likely isn't. Sunday will be my day to see everyone and get my plans squared away.

Dec 12th - Rode down to meet Joe at the shop for an 8am tempo ride. The hardest part about the whole thing was getting there maybe 10 minutes too early - I cooled down a little bit and it really seemed freezing when we started again. Our conversation was limited to the weather, the next race season, and later on in the ride all of the female joggers who smile and wave at Joe. For some reason I received no such attention . . . . We did close to two hours, and then I had to head off to work.

Dec 13th - I tried to get an E ride in outside, but with the precipitation and cold I had to speed it up at times. I've looked everywhere for a pair of waterproof socks . . . . no luck. Andre suggested I just use plastic baggies to wrap my feet - like kids do when they go in the snow. I used some duct tape to seal the bags against my calves, and then applied a thin layer of vaseline to make sure no water leaked through. It worked, but I chose a heavier, supposedly waterproof set of gloves to ride with . . . . they ended up being semi warm but filled and quite heavy. Felt like I had soggy boxing gloves on or something. Once home I made sure to take plenty of vitamin C and then lounged out while I warmed back up.
Hope to see some team guys soon . . . .

Dec 15th -
In the morning I did a light spin to workout any residual Heineken damage . . . . then later on I was with Jinks for a quick workout . . . . the first part consisted of a moving a cumbersome Italian leather couch from the garage down up to his living room . . . . after that I rode the rollers for my first time while he was on the fixie trainer. He dissected some of the Milan - San Remo race for me . . . . it was a good way to end a long day. I remember seeing Greg warm up on rollers before the Dismal Dash TT last season . . . I had no idea it required that much concentration . . . .

Dec 16th - Maybe racing the last two cross races on the ksyriums wasn't such a good idea. My family was going to capital ale house about the same time that the team was set to meet for powerstarts . . . . just as we were stopped at the light at Hyperion we all heard a loud bang - I thought a tree branch hit the top of the car or something. Then, seeing a group of kids outside the coffee shop, we thought they threw something. But they looked innocent enough, so we pulled over to inspect the truck. Not wanting to be late for the powerstarts, I got out as was set to ride to the shop. I saw that the noise must have been a front flat which left everyone relieved. But when I get to the shop and check the wheel - ???? - part of the rim had blown out. Big thanks to Andre for loaning me his wheel . . . .

The powerstarts themselves were cool in more ways than one. Seeing all of the guys for a workout was nice too - its just too bad that it was so bitterly cold. Hopefully the weather will be better next time, so we can develop some devastating Cavendish like sprints . . . . .

17th - Recovery day. Tomorrow Jinks and I plan to ride in the AM, so I'm off to bed early. Although I'd love to see a little snow come tomorrow evening, I'd rather do without so that the Saturday and Sunday rides will go on . . . .

18th - Jinks and I suffered the cold this morning on a commute from Stafford back to the burg. It wasn't too bad once the blood got flowing - it seemed I was layered well enough, but at points I wished I had an insulated jock strap.
After work I did some hill repeats near the hospital, but once the snow started to fall I made a hasty retreat home.
Tomorrow was supposed to be the big testing day but unless I can do it on skis it'll have to wait . . . . .

19th - Almost got on TV today . . . . !

20th - Upper body workout - low weight and high rep. It went quite smoothly, but now I'm quite stiff and sore. Plus when I had to move all the weights from the garage to the attic (to avoid the fumes from a kerosene heater) I forgot part of the ceiling hangs at about eye level and ran right into it. So in addition to being sore I've got a nice lump on my head!

Dec 24th - Merry Xmas to everyone . . . . Jinks and I plan to ride out at Quantico at Saturday at 9:00 . . . . The roads look a lot better than they did earlier in the week . . . if they forecast this kind of snow anytime next year I'm going to be first in line to buy studded tires. Between work and commuting I'm pretty beat . . . .

26th - Woke up with a dry mouth and a headache . . . . An hour later I was in a light rain with Jinks up at Quantico. We kept it in the E range for three hours, which seemed to cure the hangover and lift my spirits at the same time. The riding is nice out there with the decent sized rollers and the lack of car traffic . . . . we did come across a few lost hunters though. Next time I'm at Quantico I'm dressing in blaze orange and taking a shotgun . . .
Jinks had closer to four hours because he rode to and from his house . . . . and I did a short commute home after work. All in all it was a good day - hopefully it will only get better tomorrow!

27th - It was an epic ride . . . . . its always nice to ride into places that I haven't been before. Using the heavier gear ratio for the first half was interesting too . . . . . I like to think that training like that will have me better prepared for those upcoming crit finish sprints. It felt funny being able to use all the gearing afterwards though . . . . so much so that I decided to snap a shifter cable right before the KOM portion. Andre worked a little magic so that I would be in the 53 x 16 and not the 12, and from there I was good to go. The KoM's themselves were a beast . . . . towards the end it was all I could do to hold Bills wheel. He explained afterwards that if we were totally secure in out breakaway effort I would need to pull through much more smoothly. But I was quite fatigued - he held out an outstretched hand for a hive five right before FCS hill and I barely had the juice to lift my arm from the bike. The pull back into town was quite intense too . . . . I thought maybe someone had received an emergency phone call and had to get back home. Joe bested me in the final sprint . . . . as usual.
I like the format of the 4 hour ride . . . . if time permits I'd like to get in as many of those as possible.
Between the excursion with Jinks yesterday and todays all day effort I'm grabbing a protein shake and then some sleep . . . . . see you all New Years . . . !

12/28 - Riding in the torque mode really did me in. Well, it must have been a combo of that and the KoM's . . . . I rode a little bit before work just top loosen up and then did some cornering practice after work. Tomorrow will most likely be a rest day bc I plan on taking a girl out for a few beers. I don't want to train hard beforehand and then be half asleep during the date . . . . .

New Years Eve - Hopefully the rain won't turn into snow . . . . and hopefully the rain doesn't freeze like crazy so we can ride over the weekeend. Tonight is supposed to be the night to go and party . . . . I'm going to get to and from work as quickly as possible, ride the trainer to warm up, and call it a night.

Wednesday, December 9, 2009


Rain is supposed to end this morning. Hopefully it will be dry enough to do some powerstarts over by the condos. If everything looks good, anyone care to join? We can meet at the shop at 6, ride over to the parking lot and knock them out. Bring lights if you have them.

Monday, December 7, 2009

09' Crossed Out

Jack & I ended the 09' cross season in a very Belgian like Reston race. There was so much snow and mud I think I heard the officials speaking Flemish!! This brought to an end a long and satisfying season - me 10 races, Jack 7 races, and Bill, before illness, 3 races.

Jack in his first season of cross was only out of the top ten once (with a mechanical) and won the Cat 4 State Championship. The elite race is definitely in this boy's future. He has also laid claim to the first BikeWorks rider to kill a cross bike.

Bill gave us one of the gutsy rides early on in the season before pulling the plug do to a reoccurring illness. Each year as cross season approaches I always run through my mind who’ll come cross with me. By the time I talk cross with Bill he’s already had his cross bike out for two weeks and the season planned. Its riders like this that make you want to cross!

This season for me had races in 3 states, fields for the most part in excess of 80 riders and full body ground contact topping the half dozen mark. It was a very full race season with great camaraderie both in Massachusetts with old teammates and the Mid Atlantic with the ever growing presence of BikeWorks racing. Among the highlights for me would have to be our day at Bryant Park when all 3 BikeWorks riders had a good day on the bike; attending the spectacle that is Gloucester Cross and hearing the random voices scream “Go Jinksy!” and finally the proud feeling of getting a call up for a teammate and realizing BikeWorks is making it’s mark in Cross.

In the pedals, Jinks

Wednesday, December 2, 2009

Ben's Decmber torture

Dec 16th I learned a couple thing tonight doing Power Starts with the team; Bike works Race Team is fast, powerful, well organized and poorly prepared for cold nights. AND ---- it take 1309 watts to disentigrate an already marginal Speed Play x5 pedal. I avg'd 950 - 1000 all others. I'm happy with 1309 on my first time doing PS's outdoors.

Dec 15th PE2X8, Whew. HR and PE told a story that power didn't agree with. Little lower than I hoped for but still above earlier avg


Dec 13th Had a thought this AM. If I can sit and watch football for four hours, I ought to be able to do 3 hrs on the trainer. Avg Pwr=140, Avg HR=110, Avg Cadance=78. I took 2-4min breaks on the hour and did sit ups and stretched. Now, 1.5 hr workouts will seem easy (mentally).

Dec. 12 Missed the 0800 ride, sorry, sleep is as important as training and diet. Did get out around 2:00 for a couple hours with Flat Intervals. My power has increased on avg of about 25 watts and HR:PE is getting higher already. I tried to do 80 RPMs to 100 RPMs but looking at download, it looks more like 90 to 115 seemed to be the avg. I think it still hits the goal, mid to high tempo except for one hill excertion and a power stomp at the end, just to feel it on the road. It was cold and windy even at 2:00. Tomorrow looks like a wash out. I might try to do 2 sets of 2hrs on the stationary.

Anybody wanna ride Saturday in the cold? Leave from shop, I need to do 1.5 hr of flat interval (like) workout. That is just above recovery for most of you guys.

Dec 9 Did Power Starts (on stationary)instead of 1.5 on TT. Hit 1205 on first one. tappered down on next two, back up to 1223 on #4 then steady around 1190. Compresion tights, chicken breast and sweet tatter. I aint posting wieght like Jordan.

Dec 8 PE1 X 6, jacked up pwr to high tempo hr (no LT) alrready turning out about 30 more watts.

Dec 4-7 At Sea testing, little ship big seas, constant leg workout isometric balance. Missilex Skin to skin kill.

Dec3 today's flat intervals will be replaced by the Thursday Night All about Bikes MTB ride. I haven't riden a MTB in quite a while, and with lights, should be fun. This is an all out slugfest through some trails - neighborhoods - fire road - and back to the shop for LOTs of IPAs. Better burn a lot of calories. then, i'm haze gray and underway. See you guys next week.

Dec 2 1.5 hr E with eight power STOMPS. i did em in the stationary so, i don't know how the power translates. all six i got over 1100, third set was best at 1238. Compresion tights and healthy dinner with smaller portions. Let the training begin.

Dec 1 PE1s 6 sets, fun stuff. i love 'em. From set on to six, my avg pwr increased 30 watts. next time, that is where i'll start. One month in and I'm getting 30 watt jumps, sign of good things? I hope so.

Jeff's Decembers training

Yesterday, my training ride was 1.5 hr low E with 8 power stomps, I talked briefly with Bill on Sundays ride about the work out. I feel like they may help me convert come stength gains from weight lifting to the bike. I started in the 53-12 rolling at 12-14 MPH staying seated I started stomping as hard as I could on the peddles for 12 sec, the gear proved to be to big, I could not get on top, so I tried the 14 and that was money I ended up between 980-1000 watts, not having nothing to compare too I can only go by feel, and I could defiantly feel the resistance. I will stay on the strength bike work outs as my weight lifting has entered in the high volume phase 12 reps with 6 sets.

Today I was really sluggish after yesterdays work out and then backing it up with weight lifting my legs are swollen , sore and heavy, so tonight must be easy, I hit my core work out and headed to the Dugan for the light 45 min spin to help wash out the bad stuff, I like to do all my inside easy spinning on the TT bike, so my body slowly adapts to the position.

The Training BILL-Who's footin' it?

Real pontification comes at the middle of the month! Gad Zukes!

I rotated the workouts and did the PE2s last night on the trainer. Of the 8 reps I was attempting, I was only able to finish 7 due to time. The first portion of the rep at 45rpms was nice and controlled for the three min, however the second three-minute segment at 85rpm was more difficult. Sure the power climbed to the top of the tempo zone, but my hip-flexor issues continue. The stretching is helping quite a bit, but those swollen nodes in the hip keep the area quite tight. In the AM, I did a complete upper body balance-ball/weights workout, followed by more serious core work. Talk about a way to burn off the body fat...The superset/balance format really exhausts the muscles. I'm doing the 20 min pre-eating before meals and the intake is shrinking a bit(about 200-220 calories worth). Slow and steady keeps the power.

I spent one hour on the rollers doing the SpeedIntervals. I really get mentally tired changing up every two minutes, but got the gear shifts down without much thinking. Fast music really helps! After that, I did a bodyrock.tv strength/cardio workout. Jenn did it beside me to see what all the hype was about. Sure she's beautiful, but Jenn saw how motivating and difficult the workouts were and finished about 60% before yielding. Thank goodness, 'cause I was fixing to quit and kept going so my wife wouldn't crush me. I quit after completing 63%! I added the abs for good measure. Ha-take that!

I got up early today to do an upper body workout. It was really nice to just work on arms and shoulders. It's Family Club at the Evans's tonight, so I will enjoy the recovery day for the legs. Here comes really cold weather!


You know it's cold when...You get an ice cream headache sipping your bottle, when the ice on the pedal keeps you from clipping in, and if only one other rider shows up for a ride(all true). Jeff and I went out for just about two hours and although it was only 38, the moisture and wind made it feel much worse. Over-stretched and skipping chain kept me from completing the PowerStarts. Still, it was great to chat with a highly motivated Jeff and get outside. I finished off the day with a complete Cyclo-core workout. Tuesday I'll be walking like Ken was last week.

Lifting-all upper body. Recovery everywhere else.****later**** I'm so sore I can't climb stairs. For someone who has no glutes, you'd never know it!

The time keeps getting away from me and the expectations of my job this time of year are taxing. I got up this AM at 5:15 to go for a nice run. The lights were beautiful and the weather was chilly and damp(28). I did 4.9 miles in about 43 minutes(no record there) strictly for fat loss/weight management. Never claimed to love running, but the moment I turned from Lafayette onto Caroline I was speechless. Yes, it was my turn for home, but the Christmas lights through downtown were great to run by-tunnel of light. I over-dressed at my core and need to seriously reup the H2O. Compression tech is on as I write. I've got to replace my SKINZ big time! Ken, where did you get your ZOOTs?

I met up with YoungGreg to get the PowerStarts done. I brought out the new bike and was pretty happy by the end of the workout. Why not happy from the get-go? It seems that with the old Seven frame flex, I learned to sprint differently. With the rocketship, I was having difficulty counter-steering the acceleration. Once I "rastled" the bike on-line, it was amazing. It was really fun riding with Greg and look forward to others meeting up for the Wed ride. I came home to do the bodyrock strength workout. I'm sure I'll feel that in two days.

I went out into the worst cold and wind combo of my year. I never really felt comfortable on the bike. I did three LT reps and the first one was all over the place. Wattage on the hills was about 375 and down to 175 on the backs. The second rep went much smoother and only fluctuated about 60 watts. The temps were steadily dropping and darkness was setting in for the last rep. I was ALL over the place on that rep and could not hold the wattage any longer. I pulled the plug midway through. I was a bit disappointed by the results of the day. I really think the gusty wind had some to do with the inconsistencies. I also know that it is early and that the body is nowhere near used to harder efforts, by design, at this point. I was still glad to have been able to ride outside. Abs to finish and tomorrow, complete recovery.

Boy is it cold! I did the speed intervals today on the rollers before venturing out with YoungGun and Steve. Steve and I did about 2 more hours at 14mph for some E mileage. Greg was doing his PE2s as good as you can off the trainer. Steve and I just chatted the ride away. The next thing I knew, we were already done with 1.5 hours. Never once was I even tempted to look at the clock. Last evening I dropped the front end of the TT bike down 1.5 cm. I brought the Allen wrenches and never needed them once. Yes, it was quite low in the front, but it was a simple transition to the position. No changes needed for the saddle, steering deck, or bars. It was like everything fell into place. Now after spending more than an hour in that position, I never had a sore neck, back, or hamstring. The leverage took some time to get used to, but it was a seriously aggressive and fast position. I was cruising easily in the mid E zone at over 20 mph on the flats. That is just plain faster than the previous set-up and I'm certainly glad I experimented with it. I did come home and eat the couch! It was all I could do to hold back consuming the Christmas tree.

OK, so like, once in band camp...I knew I had church all afternoon so I went down into the dungeon for some real fun. One major change this year over last is that I am adding a race intensity ride that is completely whimsical and unscripted. This was my day for the intensity. I certainly don't suggest this for everyone! A bike buddy loaned me a training video where you go on a route with a team and do what they do. It was chock full of different kinds of climbs. The major 7 minute climb I repeated twice for some added "ouch". I saw just how weak my LT is at this time and felt the strength workout pay dividends. I was a sweaty mess and loved every minute of it. Thanks for the loan Dave. The best part of the ride was at about 9:15, when Twister calls the house asking when the ride was. Keep in mind that it was pouring and 35 degrees. I just had to laugh. Nobody should take those kind of risks unless you are a Tigger and bounce. I'm more like Pooh at this time.

I started the day feeling a bit tired, but ended with a sudden burst of guilt(peppermint cookies) . It's amazing what motivates. I went to the gym and did a complete leg/arm workout. Weighted step-ups followed by bicep curls and tris. The negative step down was where the most struggle came-stepping back off the block slowly. And so it went. I would not go so far as to say I'm getting ripped, but my new fan-dangled bodyfat scale has me definitely heading the right way. When I got home, I did the PE2s. although I stopped to talk shop with Jinksy mid-way through. Everything felt great, but I am looking toward recovery tomorrow for certain.

I met up with Ben, Greg, Jack, and the Jinks for a PS workout. When Twister got to the shop we could not help to notice the destroyed front wheel. Jinks has pictures of the exploded Ksyrium rim. A hand-grenade would have done less. And the bulk of the damage occurred when he not even riding the bike. Jack has put some real excitement into this team for certain!!! The temps dropped quite fast and I found myself in a bad way with my hands. I had to do the right thing and head for home after 6 PSs. I did two more on the way home for a total of 8(out of 10) Not a complete wash, but it did take me a good two hours to get my hands feeling "normal".

Because of my power numbers this year, coupled with the experiences from the past years, I moved into my Jan. training at the begining of this month. Today I did the PE3s Modified. I combined two reps at a time without recovery(six total reps). The second time through, the power certainly drifted off, but I sorta expected some decline. By the middle, that drifting was more like flopping. I opted for the bottom of the zones. It was a struggle, but not terrible. I threw in an ab workout after the sweat dried. The recovery drinks tonight will be hoppy and barley rich. Add the MASH episodes and we might just have a perfect day!

Alright, time to cut to the real life behind this frakin bikeboy wannabee. I have plenty of time to wax about all of the "highs and lows" of training, but it's time to talk about HOW the aforementioned workout even became a reality. More interesting than the actual meaningless-to-others workout was the alignment of all things carbonic for me to even set chamois to the decrepit Aireon saddle. First, I had to complain after I got on the bodyfat scale(dang sweet/spicy pecans). After milking that for all it's worth, I had to offer to watch the kids(preemptive) while encouraging my wife to nap, write her book, and run errands. I played "Doggie daddy" for hours so the girls will know that dad is more than the guy who shaves his legs and locks himself in the dungeon. I would sneak down to pre-setup my bike, computer, shoes, and slip into my bibs, all in an attempt to maximize every sweaty moment in the basement. Even my riding socks were on during a quick trip to the lav. I certainly think all of this is more amazing and difficult then any actual time clipped into the Speedplays. AND it's the stark reality for a chance to step into the ring and throw knockout punches in a few months. Anyone who throws a leg over their bike without this much effort is...well...not the norm on this team.

I started the AM(my 1st day of Holiday break) with an upper-body weight routine. I'm certainly not a ProTour rider who is trying to loose muscle mass up top. For any racing I do, the "Jeff Brandon" body mass index holds true. Mean muscle mass/lower body fat is all I'm going for. Vein action is the goal! From there, I jumped onto the trainer for 2 hours of E time. Every 20 minutes I got off to do some core work. I watched a DVD of Scrubs and laughed all the way through 5 episodes. Good thing I did not need to concentrate on any fixed agenda. Hip swelling was pretty bad today as the fever has died down.

Phase two of my post is the "How was I able to get the workout time?!" In order to do this workout, I got up at 5:00 and lifted for 40 min. Then Gwyneth got up ready to play. I got her settled in with the wii and made all the breakfasts(including the wife's in bed). Then, I used the old-I'm going down to do the laundry and hop on the trainer while there-excuse. I did have to dismount about three times up reset the game/change controller batteries, but it was only for a few seconds. But hey...It's done!

It's our anniversary today, so the kids are staying down in Richmond for the weekend. Thus, I was able to go down into the dungeon guilt free. I did 2 hours and 15 min in the E zone. I went to NBC.com and watched 2 episodes of the classic 1978 Battlestar Galactica. Each was about 45 min, so I sat on the trainer to watch and then hopped onto the rollers for 15 min out of every hour. That change-up was all I needed to keep it fresh. My "undercarriage" is the only thing on the fritz. It looks like at least 4 more trainer days, unless I can get my cross bike back from Twister to ride in the snow.

Into the dungeon for another trainer workout. This time I did a hill workout with five total reps of 9 min. At various intervals within the rep, I would increase the power from 200 watts(mid-tempo range for me) up to 400+ watts by the end of the hill. It took me well over my LT by the end of the acceleration. This constitutes my weekly intensity day. I look at the benefit of this workout and the fun as well. The build up to the higher wattage went quickly, although not painlessly. Imagine the last laps of a crit when the effort grows and you still have to have the strength to sprint at the end. Or perhaps when the field surges for a time and then backs off a tad. I'll be ready with this workout! A side note; I was able to hold 440 watts for the final 30 seconds of each rep. The PowerTap reading seemed high when I was really getting it at the top. Then I would do a 8 sec sprint in a difficult gear. These were all in the upper 1400watt range except for the third which was 1508. This is the first time I have mentioned my wattage numbers and I only do so now to explain the progression in the work. Capped off the workout with fermentation intervals(FIs).


Today was the PE3 day and yesterday's recovery day was great. I just sat about, dug the car out twice, and lived the life of a pro. (I have no idea what that means.)Each rep today was combined with another w/o the recovery between. So 3 min at 50rpm, 3min at 75rpm and 3min at 100 rpm and repeated for one superset X 3 total supersets. The wattage was up to and including LT for the final 3mins at 100rpm. I watched Bryan Vaughn's Jeff Cup video and most of the final three min. reps at LT were at the time of the big 3 min climb, so that was about perfect for focus to shoot for where the top was verses counting seconds. I'm half tempted to race the Jeff Cup this year in the Master's. I'd only do it it several of my teammates did it as well.

When I got out of the dungeon, I did a complete BodyRock lower-body workout and my legs were fried. I did the Platinum set with 20 sec work to 10 sec recovery x 8 for each of 5 workouts. High knee skip-rope, Burpees(yes I was), jumping lunges, Deep Broad-jumps, and triple-jump Plyometrics. Yes, tomorrow I will attempt 3 hours of E on the trainer/rollers. I will hang up the bike for the three days after for a serious recovery and ultimate family time. Santa's almost here!!!

I just could not sleep last night! Too excited about Christmas and I drank a really hoppy beer(crazy dreams). So at 6am I went down to knock out a 3 hour E ride. I opted for Die Hard/Tour of CA to help me pass the time. Every 30 min I would jump off for some arm lifting. Finally pulled the plug at 2:53min. Yes, I could not even do the final 7 minutes because I was so uncomfortable(Dang Assos cream). Now I'm quite ready for a three day break. Merry Christmas, Feliz Navidad to all!!!

My fever is at an all-time high and the joint fatigue is almost unbearable. At least we're back home so I can lay in MY OWN bed. See what the next two days bring.

Fever gone completely, but I'm walking around the house like a 90 year old man. If things go well, I'll be ready to ride in another day of so!

With the soreness in all of my lymph nodes, I decided go ahead and get out for the EPIC ride today. I'm so glad I went, for it was one of the most amazing rides I've done. The first two hours down toward Doswell was all about torque and riding the 53x11,12 most of the way. After that, it was spent easy spinning until we got back to Rozelle Store. There, we refueled with treats of all kinds. The final 45 min were spent playing KOM all the way back to FCS. The guys were hitting the first hills pretty hard, so my goal was to stay close after the first and then keep the pressure high immediately afterward so nobody could recover.

Then Jinks jacked it and Joe jumped over him. I came up and pushed it harder to see where everyone was. Jack jumped really hard on the long hill and all I had to do was to get over him. The final selection was made there for us and he and I were off the front with Joe/Jinks chasing. Jack and I went into team mode to share work and split all the KOMs equally. Twister could only use one gear, so we could not go too fast or our relationship would end and we'd both be caught by the boys behind. Toward the end, I was slightly picking up the pace and Jack stayed with it. It was good practice to see what it takes to stay away. The rest of the trip was just a pull from Jim Morris Rd back to town. I'd like to thank Ben, Gus, Ken, Dre, Jack, Jinks, Jeff, and Joe for being such great riding buddies. 2400kjs and lots of fun!

1 hour recovery ride on the rollers on my new bike with the appropriate crankset(finally)! I then lifted upper-body and did core. Legs feel great, courtesy of my brand new SKINZ compressions(thanks Jennifer).

Today was the day to work on explosive power by doing a dozen PowerStarts. The wind kept me indoors, which proves somewhat limiting for this workout. The resistance knob on my trainer was maxed out as I went into each rep driving the bike up to speed. However, on the trainer, it never gets up to speed, so I pull the plug at 8-10 seconds. I used Bryan Vaughn's race video of the CSC Invatational to help me with focus. Each lap was about 1:15, so I would do the sprint at the end of every two laps(time enough to reboot my PC system). It really felt like I was accelerating up into position, so it had double benefit(race awareness). I did a pretty heavy lower body strength training after a good recovery and a bit of calories to make the workout stick. Certainly I'm doing either more weight or reps, so that's progress on the small side.

Last day to post for 2009. My finale was yet another dungeon trainer ride. I did the Master's 35+ Reston Grand Prix. Really it was all muscle tension work w/ 2 short LT reps to open the legs. Tomorrow I am doing a ride down in Richmond, which should prove quite interesting given the people posting. I hope 2010 is safe and promising for all of the BWR guys.

Tuesday, December 1, 2009

Jinks& the Train

One more week of cross,then on to true road training. Look forward to staying on the bike during the workout!!


Another year in the books. Highs and lows for sure, but racing and riding with BWR was certainly a high. More in my year end post to follow. Today was the PT workout which I need to modify. It takes too long and does not concentrate enough on the core. It may be time for cyclo-core. Lord help me!

Drove home from the Beach in the morning. Rode the rollers for 1.5 in the afternoon. Still aimless in the training, but I did put down two 1 minute power efforts (380+ watts) to test the knee. Although it did not feel "normal" it did not hurt. Bill, have any suggestions on where to start with a program?

Walked three miles, rode the trainer for 20 minutes, walked two miles. Is that fat burning? It better be since it is tub and 'tini time at the beach.

Went to the sports center and worked out on a stationary bike and weight machines, followed by a little running. Better than nothing. Tomorrow is supposed to be windy and cold. Sounds like another sports center workout followed by hot tub and scotch. Surely that will make me faster!

Surprise! Woke up expecting to get a ride in and then found out that I would be driving to the Outer Banks. (No bike allowed.) Domestic tranquility reigns supreme.

1.5 hours on the rollers. Low cadence tempo followed by high tempo cadence, etc. Superman Returns on the TV while this bloated whale was beached hoping for a return. Enjoy.

Finally got time to work out. 2.5 hours of the PT routine focusing on strength and rehab over cycling specific work. If time allows a spin on Christmas Day. Presuming I have everyones' gifts up and functioning.

I got nothing.

Bah Humbug, still no time to train only 45 minutes on the trainer.

"Solid as a rock" so says the Dr. Now I just need the time to train, instead of sitting in traffic for four hours to go shopping with my wife at Tyson's Corner. What a Charlie Foxtrot that was.

Started shoveling at 9:00 called it a day at 4:00. Two cars free and places to park available. It looks like the roads are going to be ice for the next several days so I will be indoors. I don't want to risk falling. Enough surgeries for one year.

Dead weight snow lifts and squats today. The new knee brace works well. At 2:00 I started thinking how much the snow weighed and then how much a hot tub weighs. At that point I knew that I had to shovel off the deck that has both on it. The tub was too heavy so I had to throw the snow over the railing. Of course now there is more snow that needs the same treatment, and the cars and the wood pile....

I picked up my carbon fiber knee brace today. It fits in perfectly with the bike. But of course I don't need it for the bike. However with that inspiration and finally the time to do so, I did my PT workout. Two hours of exercises with the best part being that running on the treadmill was painful only in the left knee (the original bad knee). I even snuck outside with the brace on to jog slowly up and down the street. It was liberating. This could be the start of the begining of training. Looking forward to the snow shovel workouts this weekend. I love snow!

If you read the Free Lance Star , you know what I have been doing for the last few days and it has not been training for racing a bike. With luck, by the end of this week I will be able to spend some time on a bike before Holiday obligations hit. Keep training BWR, if nothing else I'm watching.

Okay, I am about done with hanging decorations, hauling boxes up and down stairs and tree wrangling. The good news is being comfortable enough on the bike to ride the rollers for an hour alternating between 90+ cadence and 70+ cadence at around 210 watts. I may have been delusional, but did I see the Redskins win a game?

Bah Humbug. That was my mood from 8:00 to 11:10. Compounded by the front fork of my TT bike falling off when I tried to lower the front deck. (Dre' I will be in shortly for some help.) Two hours later and it was time for Christmas songs throughout the house. Riding your bike can be magic like "A Christmas Carol". Listening to Bill wax poetic over his new TT position and watching Greg do his workout while pedaling a bike did the work of the ghosts of past, present and future. Although the knee felt a bit tender for the remainder of the day, riding is definitely therapeutic physically and mentally. Looking forward to more rides as the Holidays progress.

Ask you can tell by the date there has been no training for two days. Never the less I am physically and mentally exhausted. Today was back to fun work with two ours of PT in the basement. Amazing how a couple of off days when you are out of shape just push you that much further into couch potatodom.

According to the definitions provided by the great mass of under exercised bureaucrats, I am "good enough". Good enough means no more PT and that is kind of sad since I have been working with and sharing the highs and lows of this thing called recovery and training as well as just day to day life with people that became friends. I owe them much in addition to a group ride. Despite what insurance companies may think "good enough" is never GOOD ENOUGH, so I will continue hitting the exercises and training. To borrow from The Jinks, "in the pedals".

The hands are still swollen and sore, but they can grasp a handlebar. Flat intervals on the trainer. I am having difficulty getting zones matched up correctly. I think it is partly because my knee is still not good enough to be able to sustain a high cadence (90+). Anyway the work continues. It is getting discouraging to have the continuous discomfort and stiffness in the joints. But the lure of riding and racing keeps me at it.

Both my hands and knees begged for some down time so I spent the day decorating and putting up trees. Glad some diehard BWR guys with cranial judgement malfunctions made it out for a ride. Which one was Tim the Elf and which one Yukon Cornelius?

Wind, wet snow and Christmas Trees to sell. Spent the better part of the day slinging trees on top of cars. Followed that with standing some more watching the downtown parade. My hands began to swell and become sore around 9:00 pm. I looked like Popeye.

I was still stiff today so we limited some of the work in PT. I can't remember the medical terms, but essentially my hip and leg tends to tighten up and that then causes compensation, which causes other problems which results in pain. My therapist worked on the leg (which felt like driving nails into diferent sections of my leg), until things loosened up. Still a solid workout which, again, is better than sitting on my bloated ass. I am not sure how long I have left in PT based on insurance coverage, but every minute has been worth it and it will be a sad day when I have to leave those fine folks who helped put me back on the bike and slopes.

My knee was still quite sore from the PT, but any time the temperature is over 60 and it is in December you have to ride. Although I tried a few sprints and some higher wattage intervals, all I had in the legs was tempo. Not ideal, but still better than nothing. Was able to see Jeff finish up his power stomps. Damn he is a beast.

Despite some stiffness in the knees I put in some trainer time. After a 20 minute warm up, I attempted some PE1's. That was a no go as the wrong kind of pain flared in the knee. Trying to be responsible I just kept an easy high E low tempo spin going for another 40 minutes. Ice packs on the knees for another 20 minutes and called it a day. Hoping by tomorrow to be in condition to do the PE1's or at least flat intervals.

Several fun new exercises at PT today in addition to all of the oldies but goodies. First up was the powerslide. That's the exercise where you are on a heavy plastic board wearing nylon booties and then in a skating motion slide back and forth. This was followed by forward and lateral jumps over 12" wide by 5' high blocks. Then there was the classic chair squat with a ten pound medicine ball. (Back against a wall pretend you are sitting in a chair add weight, hold , hold some more and hold some more. Beg for the time to be up.) Extra time running on the treadmill with mild discomfort, but manageable. A good start to a new month. 51 days to Vail and counting.