30 April 2011

Longbranch RR

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM – cereal
9:30 AM – banana
10:00 AM – large bottle w/3 scoops Perpetuem
12:00 PM – half a PowerBar, water
Lunch  
Dinner  
Workout Food 1.5 small bottles each w/2 scoops HEED, gel
Injuries  
Therapy  
Time of Day 1:10 PM
Workout Type  
Weather mid to upper 50s, dry, mostly sunny
Course 11 mile loop including 2 hard hills with false flats at the top
Distance 43 miles
Time 1:54
Power  
Results 40-49, Cat 1/2/3
pack (3rd group on the road) finish
Equipment Road Bike
39/53, 12-25
Zipp 404 wheels
Clothing knit shoe covers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap

29 April 2011

training-core | commute

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 7:00 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – 20 min
sauna – 20 min
Time of Day core – 6:00 AM
IMA – 12:30 PM
Workout Type active recovery
Weather mid 50s, dry, pretty calm, partly sunny
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 8(?) lb.
leg extensions 100
push-ups 22
Distance 10 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

28 April 2011

training-core

Sleep 5
Waking HR  
Body Weight 7:00 AM – 180
12:00 PM – 181
Body Fat  
Breakfast 6:30 AM – smoothie 
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – 20 min
sauna – 20 min
Time of Day core – 6:00 AM
IMA – 12:00 PM
Workout Type rest
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 5 lb.
leg extensions 80
push-ups 20
Distance  
Time  
Power  
Results  
Equipment  
Clothing  

27 April 2011

training-core

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:30 AM
Workout Type rest
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
Distance  
Time  
Power  
Results  
Equipment  
Clothing  

26 April 2011

training-core | commute | Pacific Raceways CR

Sleep 7
Waking HR  
Body Weight 7:00 AM - 177
Body Fat 7:00 AM - 9
Breakfast 6:45 AM – cereal, banana
9:30 AM – orange, almonds
Lunch 1:30 PM – smoothie, Stonewall's Jerquee
3:30 PM – 3 pieces Fitness Bread w/peanut butter and jam, tea
Dinner  
Workout Food gym – water
drive to the race – HEED 
race – water
Injuries  
Therapy stretching, sauna
Time of Day gym – 5:45 AM
race – 7:00 PM
Workout Type race
Weather low 50s, wet, calm
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
Pacific Raceways – counter-clockwise down the escape road
Distance commute – 9 miles
race – 19 miles
Time race – 45 min
Power  
Results Masters
1st prime - 4th
2nd prime – pack
finish – 1st
official results
Equipment commute - Town Bike
race - Road Bike
39/53, 12-25
Zipp 404 wheels
Clothing race – Sugoi shoe covers, knee warmers, bib shorts. Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, cap, Polypropylene gloves

25 April 2011

training-core

Sleep 6
Waking HR  
Body Weight 7:00 AM - 177
12:00 PM - 179
Body Fat 7:00 AM – 9
Breakfast 6:45 AM – cereal, yogurt
9:00 AM – almonds, water
Lunch 1:30 PM – yogurt, 4 pieces Fitness Bread, fake turkey, Stonewall's Jerquee, tea, water, 6 dried figs, Sugar Daddy
Dinner  
Workout Food water
Injuries  
Therapy stretching, sauna
Time of Day gym – 5:30 AM
IMA – 12:00 PM
Workout Type rest
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
Distance  
Time  
Power  
Results  
Equipment  
Clothing  

neutral support–PRO style

Ever wonder what it's like to provide neutral support for the insanity that is Paris-Roubaix? Here is just a taste.

And you thought riding this on your bicycle was hard.

I'm sure there are hundreds of riders that would say, "Thank you Mavic!"

24 April 2011

training-trainer

Sleep 5
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:30 AM – cereal
8:30 AM – half a PowerBar
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 9:00 AM
Workout Type intervals
Weather  
Course 2x20
Distance  
Time 56 min
Power 1st interval – 330 threshold
2nd interval - 330+ threshold
Results  
Equipment Road Bike
Clothing  

23 April 2011

training-team ride | tandem ride

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:15 Am – cereal
Lunch  
Dinner  
Workout Food team ride – 1.5 large bottles each w/2 scoops HEED, gel
tandem ride – water
Injuries  
Therapy  
Time of Day team ride – 7:15 AM
tandem ride – 12:30 PM
Workout Type team ride – 6-8 min hills
tandem ride – first one of the year!
Weather team ride – low 40s to mid 50s, dry, sun
tandem ride - 60+
Course  
Distance 75 miles (total)
Time  
Power  
Results  
Equipment team ride – Road Bike
39/53, 12-25
Neuvation wheels
Clothing team ride – knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, OR Gripper gloves, cap
tandem ride – bib shorts, sleeveless undershirt, short sleeve jersey

22 April 2011

training-core | commute

Sleep 7
Waking HR  
Body Weight 7:00 AM - 179
Body Fat 9
Breakfast 6:45 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day  
Workout Type active recovery – not
Weather upper 40s in the AM, low 50s in the PM, sunny, dry, windy
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
Distance 20 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

21 April 2011

Seward Park CT

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food HEED
Injuries  
Therapy  
Time of Day 7:00 PM
Workout Type race
Weather 50, wet ground, dry sky, cloudy, some wind
Course upper Seward Park loop, counter-clockwise
Distance 44 miles
Time I lasted 30 minutes
Power  
Results Cat 1/2/3
see 'Time' above
Equipment Road Bike
39/53, 12-25
Neuvation wheels with new Vredestein Fortezza tires
Clothing knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap

Phrases used to describe Philippe Gilbert

after he won the 2011 edition of La Fleche Wallonne while being the out-and-out favorite and marked to the gills.

  • God damn baller.
  • Dude can drive nails just by staring at them.
  • Beast.
  • Horse.
  • Hammer.
  • PRO.
  • Gilbert just opened up a No. 10 can of Jens Voigt on 'em. [By now it should be obvious that this phrase will need to be rewritten soon as the contents of said can has changed...]
  • The chief export of Philippe Gilbert is pain.
My legs break just watching this.

20 April 2011

training-core | track clinic

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym – 5:30 AM
track – 6:00 PM
Workout Type education
Weather 50, dry, light wind, overcast
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
track – clinic with Ryan Miller
Distance  
Time track clinic – 2 hours total
Power  
Results  
Equipment Track Bike
49x15
clincher wheels
Clothing knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, Polypropylene gloves, cap

19 April 2011

training-core | commute

Sleep 5
Waking HR  
Body Weight 7:00 AM - 180
Body Fat 9
Breakfast 6:45 AM – cereal
8:30 AM – tea, 8 figs
9:45 AM – almonds
10:30 AM – chocolate
Lunch 2:00 PM – pasta, greens, 2 pieces Fitness Bread w/fake meat and cheese, Stonewall's Jerquee, yogurt, tea, 2 carrots w/peanut butter
Dinner  
Workout Food water
Injuries  
Therapy stretching, 25 min sauna
Time of Day gym – 5:30 AM
IMA – 12:00 PM
race – 7:00 PM
Workout Type active recovery
Weather 50, dry, sunny
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
Distance 15 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

18 April 2011

Marshmallow Peeps-they can haz lots of fun

At work today we had a staff meeting. One of the units asked for volunteers to participate in a mock game show and so I raised my hand. It was pretty fun; and each participant won a prize! Here is what I got.

CIMG7264

What was even more fun than squeezing my prize was thinking of things to do with the Peeps because you know none of them were going into my mouth. by the time I got home I decided on a photo essay. You know, the kind you might do in a photography class in high school.

So presented here for your entertainment is a Peeps party. Just like any people party everyone lines up to get in and then proceeds to stand around like a bunch of wall flowers. But add a little alcohol to the mix and watch the inhibitions disappear.

17 April 2011

training-TT bike ride

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM – cereal, banana
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED, PowerBar
Injuries  
Therapy  
Time of Day 8:30 AM
Workout Type TT bike technique, longer intervals
Weather mid 40s to 50, dry, mostly sunny, calm
Course  
Distance 53 miles
Time 3:15
Power  
Results  
Equipment Time Trial Bike
Clothing knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, mid-weight vest, Polypropylene gloves, cap

16 April 2011

training-ride

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM – cereal, banana
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day 8:30 AM
Workout Type hill intervals
Weather upper 40s, wet ground, cloudy
Course 3 x Alder, 3 x Madrona, 3 x Capitol Hill, 3 x 3rd Ave on Queen Ann Hill
Distance 34 miles
Time 2:46
Power  
Results  
Equipment Rain Bike
36/50, 12-25
Clothing Sugoi shoe covers, Roubaix knickers, Craft long sleeve undershirt, long sleeve jersey, OR Gripper gloves, cap

15 April 2011

training-core | walk

Sleep 7
Waking HR  
Body Weight 7:30 AM - 179
Body Fat 10
Breakfast 7:00 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym – 5:30 AM
walk – 3:00 PM
Workout Type active recovery
Weather 50, high clouds, dry
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
bench leg lifts 30
bench leg extensions 40
push-ups 20
hip abductors 3x30 – 100 lb.
walk – from work down to Green Lake and around and to the Latona Pub
Distance 6 miles
Time  
Power  
Results  
Equipment  
Clothing  

14 April 2011

training-core | trainer intervals

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym – water
trainer – water
Injuries  
Therapy  
Time of Day gym – 5:45 AM
trainer – 6:00 PM
Workout Type  
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
Seattle Multisport – 3x3 min, 6x1.5 min, 3x30 sec
Distance  
Time trainer – 53 min
Power threshold set to 340 for the warm-up and the first 8 intervals, 350 for the last 1.5 min interval and 360 for the 30 sec intervals
Results  
Equipment Road Bike
39/53, 12-25
Neuvation wheels
Clothing  

13 April 2011

training-rollers

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 7:30 AM – cereal
Lunch 1:30 PM – banana, water, 2 tortillas w/cheese and fake turkey
Dinner 6:30 PM – Cactus w/Dad, 2 beers
8:30 PM – 2 toasted tortillas, one w/jam, one w/peanut butter and banana
Workout Food water
Injuries  
Therapy  
Time of Day 4:00 PM
Workout Type active recovery
Weather  
Course rollers in the garage
Distance  
Time 30 min
Power  
Results  
Equipment Road Bike
39/53, 12-25
Neuvation wheels
Clothing  

12 April 2011

how to mount and glue a tubular tire

Tubular tires are the best. It's my blog so I get to say stuff like that. The weight savings alone over a clincher rim and tire combination are significant (at least 100 g) but you also get increased resistance to pinch flats, the ability to run lower tire pressure for increased traction (not just a concern for cyclocross!) and increased suppleness/comfort because of the taller tire profile.

Plus, no matter how far clincher technology advances, tubulars are PRO. As is most every niche/trendy/complicated/steeped-in-tradition thing in cycling.

That said there are drawbacks. Gluing a tire is not a quick process even if you are efficient and ideally you need 48 hours before you want to actually ride your tubular. And if you get a flat the process of removing the tire, cutting the casing threads, patching the tube, sewing the casing back up, gluing the base tape back on and re-gluing the tire is too much work for most people; usually they just buy a new tire.

In my experience if you train on clinchers and save your tubulars for races you can get two solid years out of a set of tires assuming you don't get a flat. Minimum. This is a good thing because quality tubular tires cost a lot. Even with a midweek race or two all summer long I have used the same tires for three(!) full seasons.

There are loads of techniques and variations if you will be using tubular tires for cyclocross, etc. but this post will primarily focus on road tires for use on road bikes.

training-core | commute | Pacific Raceways CR

Sleep 7
Waking HR  
Body Weight 7:00 AM - 179
Body Fat 9
Breakfast 6:30 AM - smoothie
Lunch 1:00 PM – 3 pieces Pilot Bread with fake Turkey meat and practically fake cheese, yogurt, tea, almonds, water
2:30 PM – 6 Fig Newtons (because that is all I had)
Dinner 8:00 PM – banana
9:30 PM – 2 pieces pizza, way too much red wine, chocolate, water
Workout Food gym – water
5:00 PM – PowerBar, large bottle w/2 scoops HEED and 2 scoops Maltodextrin
race - water
Injuries  
Therapy  
Time of Day gym – 5:15 AM
race – 7:00 PM
Workout Type race
Weather 50, cloudy, dry
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 10 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
Pacific Raceways – counter-clockwise down the escape road
Distance commute – 10 miles
race – 20 miles
Time race – 45 ish min
Power  
Results  
Equipment Road Bike
39/53, 12-25
Zipp 404 wheels
Clothing knit shoe covers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, cap

10 April 2011

Olympic View RR

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:45 AM – smoothie 
9:45 AM – cereal
Lunch 12:30 PM – half a PowerBar, 5-Hour Energy
Dinner  
Workout Food 2 large bottle each w/3 scoops Perpetuem, gel, half a PowerBar
Injuries  
Therapy  
Time of Day 1:20 PM
Workout Type race
Weather upper 40s to 50, rain, wind
Course 18 mile loop, mostly flat with a few big ring rollers
Distance 72 miles
Time 3:20
Power  
Results Masters 30+ Cat 1/2/3
5th
official results
Equipment Road Bike
39/53, 12-25
Zipp 404 wheels
Clothing Sugoi shoe covers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Curve raincoat, OR Gripper gloves, cap

09 April 2011

Volunteer Park CT

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 10:50 AM
Workout Type race
Weather mid to upper 40s, dry, cloudy, calm
Course Volunteer Park loop clockwise
Distance total – 25 miles
race – 17 miles
Time race – 40 min
Power  
Results Masters 30+ Cat 1-2-3
13th
official results
Equipment Road Bike
39/53, 12-25
Neuvation wheels
Clothing knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, think gloves, cap

08 April 2011

training-core | commute

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 7:00 AM – smoothie 
9:00 AM – almonds
Lunch 11:30 AM – rice, veggies, 3 pieces Pilot Bread w/lentil spread, tea
12:30 PM – 3 figs, 6 Fig Newtons
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym – 5:45 AM
Workout Type  
Weather lower 40s in the AM, low 50s in the PM, sun, dry
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb.
push-ups 20
Distance 20 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

You're not going to lock that bike up here are you...?

This morning I went to a regular appointment I have every Friday morning and locked my bicycle to the railing next to the building entrance. The structure is a converted apartment building and the owner leases the spaces to business. To get to the entrance door you walk (or ride in my case) up this pedestrian ramp and end up on a landing. It's not huge but never have I thought that my bike would cause any sort of problem. It's actually the side door of the building as the gate which accesses the front front door is always locked. I guess the owners must think the front door faces a 'sketchy' (read: lots of people pass by here) street or something. It's worth noting that the landing just inside the gate by the front door is nice an spacious but no convenient to get to s I would have to go down a flight of stairs just to get there from this side door.

So I go to my appointment which costs me money and thus enables the business I patronize to pay rent which in turn lines the pocketbook of the building owner.

As I'm unlocking my bike while getting ready to leave this guy walks up. I move my bike out of the way and he steps to the side door. Out of the corner of my eye I can see him pause like he's thinking about what he's going to say... and then he finally does.

07 April 2011

training-core

Sleep 5
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM – cereal
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather low 40s to upper 40s, rain in the AM, sun in the PM
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb.
push-ups 20
Distance  
Time  
Power  
Results  
Equipment  
Clothing  

06 April 2011

training-core | commute

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:45 AM – smoothie 
9:30 AM – yogurt
10:00 AM – almonds
Lunch 11:00 AM – Stonewall's Jerquee
12:00 PM – 2 peanut butter and jam sandwiches
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym – 5:30 AM
Workout Type active recovery
Weather low 40s to mid 40s, overcast, wind
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb.
push-ups 20
Distance 12 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

05 April 2011

Pacific Raceways CR

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM – cereal
9:00 AM – yogurt
10:00 AM – almonds, 2 veggie spring rolls, water
Lunch 12:00 PM – peanut butter and jam sandwich, orange
2:00 PM – Stonewall's Jerquee, tea
2:30 PM – peanut butter and jam sandwich, tea
5:30 PM – bit of PowerBar, water
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 7:00 PM
Workout Type race
Weather 50, wet, windy
Course flats
Distance 22 miles
Time race – 35 min?
Power  
Results  
Equipment Road Bike
39/53, 12-25
Neuvation wheels
Clothing Sugoi shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Curve raincoat, OR Gripper gloves, cap

03 April 2011

Cherry Blossom SR-Orchard Run CR

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 7:00 AM – oatmeal, yogurt, banana, water
9:00 AM – power bagel
10:30 AM – PowerBar, water
12:20 PM – gel
Lunch  
Dinner  
Workout Food large bottle w/3 scoops Perpetuem, large bottle w/2 scoops HEED, 3 gels
Injuries  
Therapy  
Time of Day 12:40 PM
Workout Type race
Weather 50, partly sunny,light wind turning to overcast, slightly colder and slightly windier by the end
Course short loop (2x) – up and down on pavement
long loop (3x) – bigger hills, steeper hills and the gravel climb
finish is up a stout climb 200 m long
Distance advertise distance was 51 miles but we rode at least 55
Time  
Power  
Results Masters 40+
16th
GC – 15th
official results
Equipment Road Bike
39/53, 11-28
I only used the 28 twice on the last big loop and then only because the pace of the guy I was with allowed it, a 25 would have been fine. I also used the 11 but it was not needed as well.
Zipp 404 wheels
Clothing bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap

02 April 2011

Cherry Blossom SR-Cherry City CT

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch 12:00 PM – fried Spanish rice w/veggies, egg & salsa, water
chips & salsa
2:00 PM – yogurt, banana, bread humus
5:00 PM – PowerBar 
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 7:05 PM
Workout Type race
Weather upper 40s, dry, overcast, some wind
Course flat, 4-corner criterium, tailwind back straight, long headwind sprint to the finish
Distance  
Time 35 min
Power  
Results Masters 40+
22nd
GC – 10th
official results
Equipment Road Bike
39/53, 12-25
Zipp 404 wheels
Clothing knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, thin gloves, cap

Cherry Blossom SR-Dufur Valley TT

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM – oatmeal, plain non-fat yogurt, banana
9:00 AM – HEED 
9:30 AM – gel
Lunch  
Dinner  
Workout Food I took along a bottle of water but I never drank any
Injuries  
Therapy  
Time of Day 9:54 AM
Workout Type race
Weather 50 (maybe), dry, mostly sunny, pretty windy
Course uphill start, gently rolling course, one descent just prior to the uphill finish
Distance 11 miles
Time 26:34
Power  
Results Masters 40+
8th
GC – 10th
official results
Equipment TT – Time Trial Bike
42/55, 12-23
I could have used an 11-tooth cog today!
Zipp disc and Trispoke wheels
Clothing TT – Lycra shoe covers, knee warmers, Craft long sleeve undershirt, long sleeve skinsuit, thin gloves

01 April 2011

Cherry Blossom SR-Columbia Hills RR

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:15 AM – oatmeal, plain non-fat yogurt, banana, water
8:30 AM – PowerBar, water
Lunch  
Dinner  
Workout Food large bottle w/3 scoops Perpetuem, large bottle w/2 scoops HEED, gel
Injuries  
Therapy  
Time of Day 9:10 AM
Workout Type race
Weather 50-60, mostly sunny, some wind, dry
Course 19 mile loop containing one longer, milder hill and one shorter steeper hill
Distance 55.8 miles
Time  
Power  
Results Masters 40+
20th
official results
Equipment Road Bike
39/53, 12-25
this gearing was perfect
Zipp 404 wheels (first race of the year with light wheels!)
Clothing bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap