22 June 2011

core | commute | track race

The wind was blowing just a bit today… Riding the track outdoors is sometimes tricky as you can't push a big gear into a headwind so ideally you start small and then go slightly larger when the wind dies.

Unless you are lazy like me and just use the same gear (49x14) all the time.

Which reminds me of those times I have been on those death march rides. You are totally blown, your brain is barely working and you have to climb one more hill before you get home. because it's too much effort to even move a finger you don't shift down and you end up over geared which sounds ridiculous but I guess it's surprising what the brain will justify when you are suffering and in massive glycogen debt.

In the morning Shelley and I did our core routine and then I hopped on the townie for my usual plunge through the Interlaken ravine to work. I do love that commute.

At the track the weather was looking kind of dramatic and the wind was blowing a bit so warming up was not easy. On the home straight you were struggling and on the back straight you were coasting. This was when I realized I should change gears but true to form I didn't. Dumb. I should at least try it out to see if my theory about this is correct or not.

Once again they ran the masters first and since there was only one group of Cat 4 riders we finished in record time - I'm talking 8:00 PM! That has never happened before.

We started out with a 10-lap scratch race. I tried to make a move but ended up following wheels all the way to the end. Kyle F (Garage Racing) was out for the first time tonight and after complaining about not getting a warm-up he won. Typical.

Next up was a miss and out. This used to be my least favorite event until I figured out how to ride them. Not so bad now. Assuming you use your BRAIN which I did not. A Garage rider broke away about half way in. I hang tough and with three of us left (there were really four but I was not using my BRAIN) I figure, "I'm safe, this is the neutral lap before the sprint…" Then they call my name and I'm out. What made it even funnier is I'm holding up my hand and asking why I am getting pulled. No brain, none at all.

The last race was a 5x5 points race. My goal was to get away and I did a couple of times with others but it never amounted to much and I think the best I did was 3rd place in one sprint.

Fun but I do NOT feel fast.

Sleep 5
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food track - large bottle w/2 scoops HEED and 1 tablet nuun
Injuries  
Therapy  
Time of Day core - 6:00 AM
track - 7:00 PM
Workout Type  
Weather track - mid 60s, partly sunny, dry, wind at first and then calm at the end
Course
plank 3 min, 2 min each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
twisters 50 each side - 10 lb
leg extensions 100
push-ups 22
Distance commute - 9 miles
track - 29 miles
Time  
Power  
Results  
Equipment commute - Town Bike
track - Track Bike
Clothing track - bib shorts, Craft short sleeve undershirt, short sleeve jersey, cap

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