17 May 2011

core | commute | Pacific Raceways CR

Shelley and I started the day with our core routine and it f'ing hurt! Not only was I not able to hold my plank for the usual duration but my left hip was killing me when I lay on it to do my leg lifts on account of the massive knot from my fall last weekend. Not so great in other words.

The commute helped to revive me as we had some nice weather! Finally.

At Pacific Raceways we were doing my second favorite course which is down the escape road. My favorite is either up OR down the switchback but for some (lame no doubt) reason the promoter is not using that at all this season. Boo!

For a change we stayed together for the first couple of laps and until the first prime. I had a great view of Dave H and Nikos M battling and gotta say that Nikos looked super taking the point. He had to cover the initial jump, Dave's acceleration and then jump again to come around Dave. Nice.

Then the breaks started. I tried to get in a couple of moves as Did Greg K and finally one of Greg's moves stuck. Eventually this move grew to about six riders so I was confident it would stay away so Dave, Dean J and I were just hanging out and covering any counters or attempts to bridge.

But it didn't last. With about two (was it one?) laps to go we caught them at the top of the hill.

My first reaction was to work for Dave. In retrospect this ended up working out okay but we could have done better. Dean rolled up and asked me what he should do so I told him to get in front of me seeing that Dave was behind me. The only problem was that Dean was now third wheel way too early and Keller Rohrback saw it all happen so was lining up behind us.

Dean had to take the lead at the bottom of the descent and went kinda hard a little too soon. Then when it was time to go hard he was already gassed. That was when this Tacoma Bike guy jumped us. Hard. He came flying by on the right and I had to sprint to close the gap. Dave was still behind me but now half way up the last hill I was out of gas too and the sprint was on.

Dave came by me in the what looked like the 53x12 and everyone was glued to his wheel as well as they could manage. In the end Jim F finished strong to beat Dave so good for him.

In retrospect what we should have done when Greg got caught was to attack again straight away. That would have forced other teams to chase and not let everyone line up behind us in orderly fashion. Live and learn.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core – 6:00 AM
race – 7:00 PM
Workout Type race
Weather 60, dry, sunny, some wind
Course
plank 2:30, 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.
leg extensions 100
push-ups 20
race – down the escape road and up the easy hill
Distance commute – 9 miles
race – 25 miles
Time race – 60 min
Power  
Results Masters
1st prime – pack
2nd prime – pack
finish – pack
Equipment commute - Town Bike
race - Road Bike
39/53, 12-25
Zipp 404 wheels
Clothing bib shorts, Craft short sleeve undershirt, short sleeve jersey, cap

2 comments:

sprint king said...

My favorite lead out of the year !!

Martin Criminale said...

@sprint king - good times, that's for sure.