31 May 2011

Pacific Raceways CR

My how things change...

[the threat of rain] + [a hilly course] = much lower attendance

I gotta say, at 10 AM I was like, "No way am I going to race in the rain again!" The around 3 PM the sun came out and my attitude improved quite a bit. I picked up Dave H and off we went. The drive down was dry and at the track most of the standing water had evaporated and it was relatively warm! After my last minute bathroom stop I even removed my seatpost fender. No knee warmers or gloves required. Good times.

The course was clockwise up the escape road and Rory M assured us that the big holes at the bottom of the hill were 'fixed'... Whatever. :)

There were about 30 masters, a far cry from the 70 we had when attendance peaked a month or so ago. Still, some of the best were there including Nikos M, Matt H, Sean P, his teammate Jeff, Tom H, Eric O, Kerry F (welcome back after your crash!) and of course my teammate Dave.

Having hit it hard this weekend I was glad the first two laps were ridden at a very sane pace. In spite of doing nothing yesterday my legs needing waking up! Lap three was the first prime – the alarm bell was ringing.

I knew I could not win the sprint so hung back. But like a total rookie I hung back too far and when the first guys across the line kept going I was faced with a big gap and the entire pack on my wheel. Damn, I should know better.

So now I got to play the supporting role. Which was okay I guess, my legs were still complaining some. I do recall turning to Sean and saying something like, "How does it feel knowing the race is up the road?" Not so bad really, we both had teammates up there.

This one ByrneInvent rider kept surging and riding pretty strong so I had to cover him a few times and at first Cucina Fresca and Old Town Bicycle made an attempt to close the gap but it was not happening. After the second prime (maybe even before?) it was obvious that this move was not coming back so I figured it was safe to try something myself. About this time Jeff suddenly got dropped from the break. Turns out he had gone for the second prime and blew himself up. Ouch. Been there.

At this point Sean let slip some sort of expletive and went to the front. The ByrneInvent rider did not seem to like the fact that I was not contributing to the chase, what can you do? You can attack.

The next time up the hill I waited until we were past the summit and then gave it some gas. I got away with Tom (for being 50+ this guy can ROCK it), Matt and one other rider I think. We stayed away for one lap but then got reeled back in as we hit the hill. So I tried again.

This time I got away with Matt, Sean, this ByrneInvent rider and this time it worked, we lasted until the finish.

At first everyone was working and the gap was shrinking just a little. I had no problem if we brought the leaders back because then there would be two of us and only one from all the other teams. But then as we go closer Matt eased up and I was getting tired so the gap stabilized. Okay, were now racing for 4th place.

I was feeling pretty toasted so offered Matt a leadout. He declined. Oh well, I ended up on the front anyway and figured what the hell. With tired legs you are not going to win up this hill so I tried to surge as the hill steepened and bang, everyone went past me. I managed to pull back Matt and we rolled across the line together. I tried to push him and then he gave me a hand sling. :) Sean and the BI guy obviously had a stronger finish than the two of us.

Turns out Nikos won – good for him. When he is fit he is incredibly hard to beat. It was also good to see Kerry drive the break. That guy is a powerhouse and he is no spring chicken! Definitely an inspiration to any masters racer.

I'm so glad it stayed dry! It was also pretty calm so no headwind for a change. And with the exception of those first two laps the race was not slow as we averaged about 24 mph.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 7:00 PM
Workout Type race
Weather upper 50s, mostly cloudy, calm
Course clockwise up the escape road
Distance race – 22 miles
Time race – 55 min
Power  
Results Masters
1st prime – pack
2nd prime – pack
finish - 7th
Equipment Road Bike
39/53, 12-25
Neuvation wheels
Clothing knit shoes covers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap

29 May 2011

100 Miles of Nowhere

As much as I joke about this event it's obviously enough fun to keep me coming back. Thanks to my friend Tom W 2011 is the third year I have participated in the 100 Miles of Nowhere and if he keeps providing such fantastic venue as we had in 2009 and 2010 and this year, I'll most likely be back again in 2012.

The day started off with me arriving late. Crap. Nothing like thinking the ride begins at 8:30 when it really begins at 8. Especially when the course is not the most appealing/scenic one in the world and you just want the check the 'done' box as fast as humanly possible. Thank goodness everyone else started a little after 8 and I got there a little before 8:30. Still, it was a huge motivational balloon that got popped as I pulled up, casually changed my clothes, pumped up my tires and hopped the guardrail to cross the track. People were already riding...?! I was pretty sure only an insane person would ever consider warming up for something like this so when I turned to Phil S and asked if they had already started he simply laughed and said, "Yes!"

Since I was already late I figured one picture wouldn't make me that much later so here is all my shit in the 'before' photo.

CIMG7298

Then I pulled out cold and hit the ground running at 25 mph.

After 'chasing' the small bunch that was already out on the track for about five laps I realized I was being stupid. I was not closing the gap so sat up and waited for them to make up the half lap. When I dropped in we settled into a pace that was about 25 mph with each of us taking one lap pulls. At first this seemed a little severe but after my legs had the chance to pull it together from my initial 'sprint' I started to feel better and even good.

A couple of miles later I made the mistake of looking down at my cyclometer, only 98 to go! OMG.

In addition to Tom my friend John M and track lover Ed A were there too as well as some others. I think Tom said seven people total had signed up for this 'adventure'.

Knowing that handups on the track are a dumb idea (even if I had someone helping me out who was willing to try) and since my track bike doesn't exactly have bottle cages on it I started off with some gel in one pocket, a bottle in another and my camera in the third. I must admit it felt strange to hit the track with all this stuff – not to mention food – in my pockets! But it helped. And once I got the hang of grabbing a quick drink on the straights it was sure nice to have all this along.

Another thing that was nice to have along was Phil S on the motor! Holy cow was that a dream to sit behind. I think he came out when we had logged about 10 miles or so and it was like bang! Suddenly it got a lot easier.

It was also fun to snap the occasional picture. Here is Phil on the motor followed by Ed followed by Tom followed by John followed by me.

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At one point John's teammates dropped by for a 'compliance' check. Seems some of them doubted that he would actually ride this. :)

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People would come and go so sometimes there were up to seven of us in a paceline and sometimes it was just Tom and I.

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And of course sometimes it was just Tom! He was obviously having a great day. I even dared shoot a movie behind the motor.

God bless drafting.

We were fairly rocketing along; all thinks to this guy here.

CIMG7305

Behind the motor our speed was never less than 25 and for quite some time it was a solid 27-28 mph. At first I thought no big deal but lap after lap (after lap after lap after lap...) it started to feel just a little quick.

We were making excellent time! I think I stayed on the track for almost 35 miles before taking a break. Thankfully my butt (read: crotch) was feeling really good and I had no numbness or chafing issues – hooray. But I had drained my bottle so needed a refill. I got it all done, including slowing down and doing half a lap of the warm-up track and getting back on, in the time it took the motor to do two laps. Phew.

Phil drove and drove and drove until the scooter ran out of gas! Talk about a downer... There we were, just barely over half way done when suddenly we had to haul our own sorry asses around the track. Suddenly even 25 mph and one lap pulls felt pretty hard!

ASIDE – Phil went out and got more gas! What a life saver that Phil.

At this time I think I started having teensy tiny doubts. Mostly because my back was starting to slowly blow up. I had also started the ride with my shoes nice and tight like I would for any other normal track event... this was not normal. During one of my breaks I loosened up the straps and the buckles. Ah, relief. Unfortunately my back was not getting relieved. The bars on my track bike are a bit lower than on my road bike and there are no hoods to ride on (although I did try the fake hood position for a while) and so with no real opportunities to change up my position much I had to take breaks with increasing frequency as the day wore on.

In the beginning I was only about 2.5 miles behind Tom on account of my late arrival. By the end I was eight miles behind on account of all my breaks for my back. Oh yeah, Tom also lapped us (read: me and Ed) at last once when I decided that the pace with no motor was too much. Tom did not and carried on.

During one of my back breaks I took some more pictures. At this time everyone was pretty much on their own.

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CIMG7307

CIMG7308

On the bright side my frequent breaks were helping and I was going to finish; I just had to get off my bike about every 5-8 miles. The reason I know Tom was eight miles ahead of me at the finish is that Lila S showed up and suddenly Tom is shouting stuff like, "Only 30 laps to go!" Lila looked on incredulously as we hauled ass around the track behind the motor and shouted back, "You're cheating!" Hahahaha... if this is cheating I don't want to play fair. Besides, it was still not quite as easy as stuffing it in the 53x12 and hammering out 100 miles on the rollers. Infinitely more enjoyable though I must say.

As we got closer and closer to the end of our ride more and more people were showing up for a track workout. I saw Annette and Kenny W, several guys from Keller Rohrback like Jim F and several guys from Garage Racing showed up to cheer on Tom. Nice. And actually, it was nice. More people on the track gave us something to do other than just sit on the black line. We had to move up and back down and it made it much less mind-numbing that it could have been. More people in the bleachers was also nice.

Finally Phil held out his hand with five fingers meaning five laps to go. For Tom. With one to go Tom put in the obligatory effort and passed the motor to finish solo. Way to go. He really flew today and probably finished in about 3:45. Once that party was thrown I felt kinda down so turned to Ed and asked him how much he still had left to ride. "About 20 miles..." was the answer and instantly my mood went from bad to better. 20 was much more than eight!

And bless his heart, Phil and the motor were staying out on the track.

I think I lasted those last eight miles with no breaks. I think with the end in sight you sometimes can suck it up and push through. It was not without incident though, as people kept showing up we had a few of them crash our motor pacing party. Like Pekka J. Can't blame him really, there is only one motor and why should we be able to hog it all day long? I had to laugh when Pekka got behind Phil and told him to go faster. Now we're doing about 28 and Pekka says it again. Boom. I was gone. Seconds after I drifted up track so did Ed and it was somehow satisfying to know this pace was not just burning me up.

Lucky for us Pekka's effort only lasted a couple of laps and then we were able to pick up the motor again and I was able to finish this ride. Not wanting to be outdone by Tom I also surged with one lap to go and surprisingly had enough left in the tank to keep it at 27-28 for that last lap and was also able to finish 'solo'.

Thanks to Tom for organizing this again, thanks to the weather for cooperating and HUGE thanks to Phil for showing up and risking permanent disfiguration of his right hand all morning long.

Oh yeah, here is the 'after' photo. Note red line across forehead from helmet, love that. At least I was able to muster a smile.

CIMG7309

Here are all my pictures.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:30 AM – cereal
Lunch  
Dinner  
Workout Food 3 large bottles each w/3 scoops Endurox R4, flask of gel
Injuries  
Therapy  
Time of Day 8:30 AM
Workout Type endurance?
Weather upper 40s to low 50s, dry, overcast, calm at first, light wind at the end
Course Marymoor Velodrome
Distance 100.4 miles
Time 4:02
Power  
Results I finished!
Equipment Track Bike
49x14
Zipp disk, Neuvation C50 front
Clothing knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, OR Gripper gloves, cap

28 May 2011

ride

Today we went on one of my favorite routes, the weather mostly cooperated and we had a super turnout. Good times.

We met a surprising amount of people at the Leschi Starbucks... including Suzie K, good for her. The goal was to get in about 85 miles with some hills at the end to simulate the queen stage of the Capitol Stage Race. We were hoping to keep it together at least for the first half of the ride.

We crossed Mercer Island and headed east on Newport Way and I noticed Brian S was gone. He had started with just one small bottle so obviously he had not intended to go very far. We also dropped Suzie on this gradual drag but Greg and I waited and pulled her back once the road flattened out.

In Issaquah Dave H got a flat and then discovered his tire was not seated properly so we had to stop twice to fix it. Suzie, Gabe T, Neal G and Audrey B used this as an opportunity to get a head start on the climb.

ASIDE – I'm sometimes amazed that Dave finishes any ride. His bikes are usually coming apart in some way or malfunctioning but he seems to win justfinethankyouverymuch in spite of this.

Climbing up to the Issaquah plateau people were able to restrain themselves so we summited together and then headed down the old Issaquah-Fall City Road. This is one of my favorite stretches of pavement – in either direction – and it's always a good place to put in a little dig if the competitive juices are flowing. Apparently they were because the minute the road tipped up Greg K went rocketing past me with Steve O and Andrew E in tow. I had to really dig to catch them and it took about 200 m but once I did they kind of eased up and when I accelerated on the last pitch I was surprised that they did not come along. Maybe it was going to be a good day?

Crossing the summit I passed the head start group and the road was dry enough for me to let go of the brakes and fly down to Fall City. I love this road!

Greg is the king of keeping the pressure on. It's like he's constantly watching his watts and as soon as they dip below 250 he gasses it. As we roll into Fall City he takes the city limit sprint (damn!) and then just keeps going. We caught him just before the turn to the fish hatchery road and in spite of my best efforts to not pull because these guys did not know what way to go I ended up leading into the climb to the falls.

My original plan was to go from the bottom but as the bottom of the climb came and went I revised my plan and resolved to give it a good effort about half way up. I had started in the front but Greg soon passed me. Andrew was on his wheel and then came Steve. As the road turned left I gathered myself and asked Steve if he was ready to go. He said yes so I shifted up, stood up and went hard. I got up to speed, sat down, shifted up one more time and finally looked back. Nothing. Shoot. I pulled into the summit parking lot gasping for air and ready for a quick pit stop.

Suzie and Audrey have had never ridden the scenic loop at the top of the falls so we headed out resolved to keep it together this time. And then it started to rain.

So far the weather had been pretty nice really, not hot or blazing sun or anything but no problems at all. It was like this cloud bank was hovering over Snoqualmie Ridge and it spit on us for the next five miles. Luckily it never rained too hard. On the steep hill Greg and I kept Suzie company and we regrouped half way down at an intersection.

I got in one more good effort on the road into Fall City where I managed to maintain 28 mph for perhaps one mile. Then we rolled through the back side of town and headed up the old Issaquah-Fall City Road. Ouch.

I was kind of hanging back with Suzie and the usual suspects were starting to gap us so I made the decision to just stay here instead of racing this climb. As we started the second pitch we caught RC R and Gabe and finished together. Nice.

After passing Lake Sammamish the person in front opted to skip Newport and take the trail west which is fine with me. It had finally started to get warm so as we hit the trail I took off my gloves and vest. And then we came to the first corner. Which was all covered in wet leaves.

I was riding next to Andrew and had no place to go. I could either slam into the rock wall or try and make the corner. I tried and failed and went down on my right side. Of course I scraped my right palm (no gloves!) and bruised my right hip but other than a slightly wacked front wheel, some new scratches and my right STI lever being pushed in my bike was fine. Luckily RC had some plain old water in a bottle so I was able to rinse my scrape and we carried on.

At Mercer Island Suzie and Steve went home and the rest of us did a lap around the island. It was a very reasonable pace and so at the end I tried to give it one more go on the rise back up to I-90 but this time my body was not having any of it. I started out in the front and ended up in 3rd quite a ways behind Greg who was dueling it out with Andrew.

Luckily(?) there was one more hill on the agenda – Madrona. I got to the top of this one first but probably only because everyone else had already shut down mentally. Then finally when we parted ways I was able to roll home as slow as I wanted.

Today is one of those days I wish I had a power meter.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:30 AM – cereal
Lunch  
Dinner  
Workout Food 2 large bottles each w/3.5 scoops Perpetuem, PowerBar, flask of gel
Injuries  
Therapy  
Time of Day 8:30 AM
Workout Type endurance, hills
Weather upper 40s to mid 50s, mostly dry, light rain in the middle, sun at the end
Course  
Distance 79 miles
Time 4:57
Power  
Results  
Equipment Road Bike
39/53, 12-25
Neuvation wheels
Clothing knit shoe covers, knee warmers, Craft long sleeve undershirt, short sleeve jersey, mid weight vest, arm warmers, OR Gripper gloves, cap

27 May 2011

cardio | track race

Crazy night at the track! It started off innocently enough but then a weather front blew in and the sky turned BLACK. Then the wind picked up and the temperature dropped about 10 degrees. Then it started to rain and then we had to go home.

I never got to ride the points race. :(

But I did get to do my first ever 200 m time trial for future sprint and Keirin seeding. HA! If there's one thing I am not it's a sprinter or Keirin rider...

I went to the IMA at lunch and today cardio was MUCH better than Wednesday... whew. Today it felt easy and relaxing – just the way I had intended it to be. The only bummer was that I finally brought my headphones and the sound was so damn quiet and only a third of the channels even had any. Poop. Eventually I ended up watching some football (read: soccer) match. There was tons of shirt grabbing and quite a bit of contact – hard core. It sure helped the time go by.

I had forgotten about the 200 m time trials today so when I got to the track and paid my fee and pinned my number on there was just time to ride about five laps of the warm-up circle (the track was already closed) and then I was up. Nothing like going 100% cold.

The TT consists of two laps. 1 1/2 to get up to speed and then you dive down the banking and go for the last half lap. I suppose I did all right, some people were out there doing their time trial on smaller than usual gears but even if I had warmed up I would still be in the bottom half of the field. Such is my fate.

In my Keirin heat I ended up third bike behind the motor which is a great position! If you can take advantage of it that is. :) With two laps to go I was passed by two riders and then when the motor pulled off the leaders simply pulled away! Crap. I crossed the line last and had to watch the final. I just don't have that kind of leg speed.

In fact, I had to sit around and watch a ton of racing – I was freezing! The wind had picked up a little and the sun was behind clouds so by the time we started the 12 lap scratch race I was practically numb and shivering. We rode around pretty fast for about six laps and this cat 3 (bikesale.com) who had moved up to our field put in a huge attack that strung us out and he held it for a few laps. What a motor. Then some fast guy attacked, I stupidly got stuck behind Hyun L so got gapped and then had to put in a massive effort to close. I got within about 30' of the pack but that was it. I blew sky high and finished second to last.

Then came another massive sitting around session and finally the rain cut our evening short. Half the A field had left by then anyway... it was getting really cold.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food race - large bottle w/2 scoops HEED and 1 tablet nuun
Injuries  
Therapy  
Time of Day cardio – 1:00 PM
race – 6:30 PM
Workout Type  
Weather  
Course A field
200 m TT
Keirin heat – last
12 lap Scratch – OTB
Distance 79 miles
Time  
Power  
Results  
Equipment Track Bike
49x14
Zipp disk, Neuvation C50 front
Clothing knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, cap

26 May 2011

ride

Hooked up with Greg K this AM for a super ride. Greg wanted to do some three minute hills which sounded good and luckily there are a ton of these really close to home. I swung down to the Dawg, picked him up and off we went.

After feeling so down in the dumps yesterday I was worried today was going to be the pits but luckily that was not the case. Of course it helped that Greg was on his rain bike and was wearing a pack and I was on my race bike and unencumbered...

We went up Alder four times and then up Madrona four times. The first climb was only at about 70% but at the start of the second Greg got out of the saddle and gave it the gas! I matched his acceleration – barely – and then just as quickly he sat down and said, "I think I just cracked!" Oops. By the top I was quite a ways in front; not such a fun feeling to slow down like that, I felt for Greg.

The third and fourth climb were better. Greg started a little slower and was able to maintain his pace. I still beat him but like I said, I was on a lighter bike and was not wearing a pack so no comparison.

Since I was climbing alone I tried to hit a pace that I could maintain to the top and still get out of the saddle for the last block where Alder kicks up. It worked but who knows how fast I was going compared to past efforts.

Madrona was the same deal. We took the first one relatively easy and then went hard for the next three. On the second and third climb I stood up/shifted up just before the bend on the first pitch and tried to push it up and over the first summit. Then it was big ring and out of the saddle again for the last hill. Ouch.

On the third hill I didn't cramp but my legs felt like they wanted to lock up on that second pitch.

Finally we spun home. Good ride, good company, the day was turning out great!

At lunch I went down to the IMA and had a super stretching session. Nothing hurt, I was more flexible than in the past and it felt really good. Topped that off with a stint in the sauna and I was feeling fine.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:00 AM – cereal
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED and one tablet nuun
Injuries  
Therapy stretching – 20 min
sauna – 15 min
Time of Day 6:00 AM
Workout Type 3 minute hill intervals
Weather upper 40s? dry, calm, partly cloudy
Course  
Distance 25 miles
Time 1:57
Power  
Results  
Equipment Road Bike
39/53, 12-25
Neuvation wheels
Clothing knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, mid-weight vest, Polypropylene gloves, cap

Mountain Dew Pitch Black-this (marketing) shit is serious business!

Three days ago this coding savant (who also happens to be the youngest person in our office) announced that he had just purchased all of the Mountain Dew Pitch Black that his local QFC had in stock.

mdpb

I was like, "By 'all' do you mean every last one...?"

He smiled and proudly said, "Yes."

Turns out 'all' in this case meant only about 20 bottles but still.

I think it's great when companies bring back 'original' or 'classic' or 'limited edition' versions of products to drum up interest and increase market share when sales are flagging. The story of Coke is a prime example. In a nutshell here it is.

- First there was plain old Coke.
- Then there was New Coke.
- Then there was Classic Coke.
- Then there was even more classic (read: older) Coke made with real sugar instead of Con Syrup frequently referred to as Mexican Coke.

It's truly marketing genius to create a limited edition and then actually limit it! Every time you bring it back you get huge press, the latest generation of pimply-faced, up-all-night-gaming, it's-energy-drink-or-nothing kids will flock to you and bingo, you have hooked another generation.

ASIDE – which is my McDonald's has playgrounds in their restaurants.

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25 May 2011

core | commute | cardio

Shelley and I did our core routine again this morning and damn was it hard. At lunch I hit the IMA for some cardio and that was incredibly hard. Then my ride home was done at a crawl.

One of those days.

Not only was the plank tough today, everything was barely doable. Oh well.

At the gym it absolutely felt like my elliptical trainer was dragging and had extra resistance. When I hopped on my cadence was only around 130 and usually it's easy for me to hit 140. I managed 140 after a few minutes and then my heart rate began to climb. By the end my cadence was in the low 150s and so was my heart rate. Breathing was hard, everything was hard.

Riding home was like climbing a long set of stairs, I was just barely turning the pedals over.

Oof.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day  
Workout Type  
Weather  
Course
plank 3 min, 2 min each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 10 lb.
leg extensions 100
push-ups 20
cardio – elliptical trainer, 14 incline, 14 resistance, 140-155 rpm
Distance 9 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

how to manually edit your Garmin GPS file

Unlike most technology enthusiasts it usually takes me a little longer to figure out all the functions and features on my toys. Like in this case how the hell to use the goddamn 'Start' or 'Lap' button on my Garmin Edge 500.

ASIDE – I really do love this cyclometer, The Edge 500 is the bomb. BOMB.

One of the things I still seem to struggle with is when to press the lap button. I'm able to start the thing up just fine but then after a portion of the ride is over – like my warm up prior to a race for example – and I want to designate the race as a unique lap, my skillset breaks down. Three times now I have left the computer on after putting the bike in the car or simply managed to not record my race at all. Stuff like that. It happened again last night at Pacific Raceways.

Luckily there are people out there who are much smarter than me; like Jeff R. He showed me how to edit the data file from my Garmin allowing me to snip out sections like the drive home. Thanks Jeff.

As with anything else involving technology, there are many ways to do this but here is the method I used.
  • Upload your messed up activity to Garmin Connect.
  • View the messed up activity and click the Export button.
  • Select "TCX File" and save the file to your computer.
  • Open the file in any basic text editor (I prefer Notepad++).
  • Each lap will be surrounded by the <Lap></Lap> tag, delete the one that you don't want (like my drive home).
  • Save the modified TCX file to your computer using a new/different name.
  • Upload the corrected TCX file to Garmin Connect using the Manual Upload feature.
  • Once you have confirmed the new file looks good, delete the messed up activity from Garmin Connect.
Done!
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fun with trading cards

I work with a great bunch of people. They come up with all these neat ideas to build community and facilitate getting to know each other. Really.

Back in 2008 someone had the brilliant notion of letting each person create their own trading card. You know, like a baseball card. It would feature your picture and some facts about you.

I was just going through some old folders on my hard drive and stumbled across my cards from 2008 and 2009; and found myself wishing we could do this again for 2011! I guess 2010 kinda got lost in the shuffle and then the momentum was gone.

Here is my 2008 iSchool trading card.

Here is my 2009 iSchool trading card.

Hahahaha... Or not. You of course have the right not to laugh. With me. It's always okay to laugh at me.

24 May 2011

ride | Pacific Raceways CR

The forecast for today was SUN and then the rest of the week was CRAP so I decided to make the most of it and get in a little jaunt before work.

I met up with the Tuesday/Thursday morning crew on the Mercer lid and we took off for the usual casual ride (read: race) around the island.

Things were going swimmingly until Gentry M rotated to the front and decided that 24 mph was just way too slow. So now we're doing 27. For a guy that 'doesn't race' he sure goes fast.

That was the impetus this bunch needed and from there it was quick, quick, quick all the way around the island. At the end Dan N (who I had not seen in ages) were going to sprint it out when some car pulled out into the road and proceeded to drive at 20 mph. Too bad for us. From here we turned around and had a social ride back home.

At Pacific Raceways it was points race time! This is a great format for a race if you're going to have it on the flats as every lap is a sprint with two points for first and one point for second place. Good times.

I tried to get away a couple of times and went really hard each time but the pack was not having any of that. Once I got away with Brian G (Garage) who is always willing to work but we still only lasted about 3/4 of a lap.

So it was time for plan B. Work for Dave H. He was already doing okay on his own but it's amazing how much some dedicated teamwork will help. When I Heard the bell for the second prime I found Dave and we didn't even have to say anything, he knew why I was there. Nice. I ended up on the front a little early but felt good and was able to give him a great leadout and he won the prime! That's what I'm talking about.

Then I had to rest for a couple of laps and was figuring we would wait for the finish but with three laps to go Dave contested another sprint! I was worried he was doing too much but in his defense he had great position so sometimes you need take advantage of the opportunity given you.

Entering the last lap I got in front of Dave again and this time I also found Steve O and got behind him. I figured this was perfect; Dave took the lead about 200 m before the end of the drag strip but then as we started to round the last left hand corner he slowed down. :( I yelled at him to speed up but it didn't help. Finally I Had to go myself – again from a pretty long way out.

I managed to provide Dave with a good leadout but this time Sean P (Starbucks) had a leadout of his own and I think Dave got 2nd. Still, he had enough points to win the night so mission accomplished.

This was as a fun and fast race! Teams are starting to work together more and all we need now is a few more people that are willing to work in a break and for teams to know why they are chasing down the pack. It seems too often some teams chase, catch the break and then sit up...

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food ride – large bottle w/2 scoops HEED and one tablet of nuun
race – water
Injuries  
Therapy  
Time of Day ride – 6:15 AM
race – 7:00 PM
Workout Type intervals
Weather ride – upper 40s, mostly cloudy, dry
race – mid 60s, mostly sunny, dry
Course race – points race on the flats
Distance  
Time  
Power  
Results  
Equipment Road Bike
Clothing ride – knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, mid weight vest, cap, Polypropylene gloves
race – bib shorts, Craft short sleeve undershirt, short sleeve jersey, cap

23 May 2011

commute | cardio | ride

Holy cow... I didn't turn the pedals over even once this weekend and now I feel like I'm climbing out of my skin. Funny really, when I ride too much I'm beat and when I don't get any I feel antsy. And by 'funny' I of course mean typical/normal.

Had to pick up my father from the airport last night at 10:30 so not a lot of sleep but other than that I feel fine.
I went to the gym today because I felt like I had to do something to get a little training volume... It wasn't much but helped me unwind some.

When I got home I hopped on the fixed gear again. I love this bike! Not only is it fun to ride but it maximizes your efficiency as you can't coast thus turning a 30 mile ride into the equivalent workout of a 40 mile ride. That's what I tell myself anyway. :)

My Garmin kept crapping out on my today. The display would suddenly go blank and when I would turn it back on the elapsed time would pick up where it left off but the odometer was reset to zero. And then my iPod died. Rather the headphone wire finally failed after being partially severed for quite some time. Oh well, headphones are not so expensive. All this made the last half of my ride totally technology-free which on a nice day is not so bad.

Sleep 5
Waking HR
Body Weight
Body Fat
Breakfast 6:30 AM - smoothie
Lunch 1:00 PM burrito, Stonewall's Jerquee, water
Dinner 8:00 PM – 2 pieces pizza, green salad, tea, water
Workout Food ride – large bottle w/2 scoops HEED and one tablet of nuun
Injuries
Therapy
Time of Day cardio – 12:00 PM
ride – 5:30 PM
Workout Type cardio – active recovery/easy
Weather low 60s, mostly sunny, calm
Course cardio – elliptical trainer, 14 resistance, 14 incline, 140-150 rpm
Distance commute – 9 miles
ride – 29 miles
Time
Power
Results
Equipment commute - Town Bike
ride - Single Speed Bike
Clothing bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap

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22 May 2011

Tandem Freeride Invitational-a short film

Shelley found this film. She loved it. She wants to do this!

Tandems + Dirt = Good Times

So do I.

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20 May 2011

core | commute | Friday night track racing

Today was Bike to Work Day and my first track race of the year. All good things.

I started things off by heading to the gym where I have not been in ages since Shelley and I started doing core at home. It was nice. Sorta felt like home. Everything felt okay except the knee lifts which were phenomenally difficult. It seems that any time I don't do an exercise for a few days it is super hard to come back.

The aid stations supporting the bike to work folks this year were super unremarkable. In years past they were handing out drinks, full-size food bars, even SmartWool socks! This time the schwag was reduced to sample-size food bars and the requisite water bottle by a sub-standard manufacturer so I did not partake. Oh yeah, I did enter a raffle to win a bicycle from REI. My record in raffles like this? Zippo.

After a gorgeous commute home in a sleeveless shirt (firs time this year!) I put my race wheels on my track bike, loaded up the van and headed east.

Today was the second to last training race so not the real thing yet. The wind was not insignificant at the track. This was my first track race since early summer last year and my first race with the cat 2 field (as opposed to a masters field) in over a year come to think of it. Good times guaranteed.

I could feel the difference between my 88" warm-up gear and this 92" race gear. It did not feel good into the headwind and since I got out here kinda late my warm up was 90% solo riding. I did about 10 or 12 laps, hopped on a paceline for four more and then did two flying 200 m efforts. Done.

In the scratch race I was just following wheels; it was all I could do. Towards the end I got tailed off with a couple of other riders as the field was strung out pretty good for the finish sprint. Not so confidence building. :)

Next up was the chariot race. If there is a race that is the total opposite of what my strengths are this is it. One lap, full gas. My heat was five riders and three got a gap right away. I was doing my best in fourth but got passed on the finish straight. Only two advance to the final so I spent some time on the 'bench' watching races.

As we rolled out for the points race I was determined not to just hang around and at least try something. It took me five laps/one sprint to get warmed up and the pace stayed high for the second set of five laps so I was just sitting in. As the pack crossed the line for the second sprint they pulled up track and opened the door. I took off.

I got away clean and established a big gap right away. Nice. But could I hang on for five laps? For three it looked good but then the two strongest riders broke away from the bunch and set off in pursuit of me. By now I had slowed far too much but with one lap to go I was hoping I could hang on. Unfortunately I slowed even more and they passed me with less than 50 m to go.

Ideally I would have gotten on that train but mentally I was probably thinking win or bust so I busted and pulled up track. Of course these guys kept on rolling and stayed away until the end. I finished in the pack which broke up again and at least I was not in the last group. It was kind of fun to hear my name over the speakers while I was off the front. :)

Fun! Fast! Exactly what I need!

I was joined by Kurt A and we had two riders in the B group and in the women's race so not a bad turnout. It's only going to get faster but I'm excited for more.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED and 1 tablet of nuun
Injuries  
Therapy  
Time of Day race – 7:00 PM
Workout Type race
Weather  
Course
plank 3 min, 2 min each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 10 lb.
roman chair knee lifts 3 x 40
push-ups 20
hip abductors 3 x 30 – 100 lb.
track race - A group (cat 1-2)
12 lap scratch – pack
chariot heat – DFL
6x5 points race – pack
Distance  
Time  
Power  
Results  
Equipment commute - Town Bike
track - Track Bike
49 x 14
Zipp disk, Neuvation C50 front
Clothing bib shorts, sleeveless undershirt, short sleeve jersey, cap, arm and knee warmers for the last race

19 May 2011

ride | commute

When it's this nice out you sometimes need to take advantage. Today I chose to join some friends on Mercer Island for a hot lap before going to work. It was the right call.

I got out of the house with plenty of time to spare so just noodled across the lake. At first I felt like I was lagging big time but there was a wind blowing out of the east – it was still there when I rode back and the return trip was practically effortless.

On the lid I met Jim K and Charlie D, two friends and former teammates. Very nice. In short order Gentry M (another former teammate) and a really old friend I had not seen in ages along with several others arrived. It was going to be a great day.

We went counter-clockwise and thankfully the pace on the first hill was not severe as I was far from warmed up. By the tip I was feeling a little better so upped the temp just slightly with a longer pull and everyone behind me had to problem keeping up the pace when I pulled over.

As we approached the second 'hill' near the south end of the island the pace slowed so I went to the front and pulled into and up the hill. Charlie put in a nice dig here and passed me and kept right on going. I hopped on that train in about fourth spot and we promptly dropped a couple of riders. :(

A few more corners at high speed and there goes two more, it was down to about five of us now. Did I mention that I love this road on a dry day? I do! Being able to rail these corners is such a blast.

We could not always go fast though, today we encountered just about everything you can on the island. Not just cars and pedestrians but dogs and runners and other cyclists and even some guy on an electric wheelchair that was crossing the road at a less than ideal spot in terms of visibility... The only thing missing was an exotic animal.

That chair was close to the official (read: very unofficial) sprint by the tennis courts and it kinda slowed our momentum as we didn't want to plow into this guy. Undeterred I ramped it back up just as soon as he crossed the yellow line and Gentry was right there next to me. I had to go 100% but I think he beat me. I'm not sure as I have no idea where the finish line really was. :)

This ride was the first time in ages I have gone fast around the island. Mercer is such a staple for so many people and really, it's a very beautiful road – sometimes I forget that.

After shooting the shit for a bit four of us turned around and looped the island again. This time the pace was very social and we chatted all the way home. Fantastic.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 4:30 AM – cereal
Lunch  
Dinner  
Workout Food large bottle w/2 scoops HEED and one tablet of nuun
Injuries  
Therapy  
Time of Day ride – 6:15 AM
Workout Type threshold intervals
Weather ride – mid 50s, dry, sunny
commute – 70, dry, sunny
Course  
Distance ride – 30 miles
commute – 9 miles
Time ride – 1:34
Power  
Results  
Equipment ride - Road Bike
commute - Town Bike
39/53, 12-25
Neuvation wheels
Clothing ride - knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, mid weight vest, arm warmers, Polypropylene gloves, cap

18 May 2011

core | commute | track clinic

Sun...? Oh yes. A whole day of it. I even had lunch outside and read a book and was able to ride in shirts and short sleeves. Loving it. LOVING IT.

This morning Shelley and I did our core routine again and it went much better than yesterday. Whew, paint me relieved.

After work I rushed off to Marymoor Park for the last night of the three-part 'advanced' track clinic being conducted by Ryan Miller. Good times.

At the track we started off with a 15 lap warm up which I jumped into at about lap eight as traffic was nuts and I did not get out of work when I had intended. Nothing like trying to warm up at 25+ mph. :)

Next up were some flyers in groups of three or four. One person would sprint out of turn two or four and then we would each take a half lap pull working on our exchanges. Fun but a bit rough... some people really need to work on pulling up and then getting back on pronto.

Then we got to get behind the motor again. Yes! This is an area that I need loads of help with. We did a variation of a points race with the second bike getting one point each lap. The idea was we were supposed to try and be in that position. It sorta worked. Lots of learning needed here by most everyone including me.

Last up was a really cool drill. The motor lead the entire pack around the track. It would go about 1.5 or 2 laps and then pull up while slowing down slightly. The people in back were supposed to take a "T-Town Flyer" meaning you use the pack/draft to slingshot yourself past the bunch and get a gap. This is pretty much my only move so it came very naturally. :) And soon people were talking off not just from the back but from the middle or even third wheel. Nice.

By the end of the night we had pretty much self-seeded ourselves and I ended up in a group with three Garage Racing riders. It felt just like the real thing. :)

You would go hard for half a lap and then slow so the bunch would catch you, repeat. Big fun. Augmented by the fact that I had to keep my sunglasses on not only until the end of the clinic but for most of the drive home.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/1 tablet of nuun and 2 scoops HEED
Injuries  
Therapy  
Time of Day core – 6:00 AM
track – 6:00 PM
Workout Type  
Weather mid 60s, sunny, dry, some wind
Course
plank 3 min, 2 min each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 3 x 40
leg extensions 100
push-ups 25
Distance commute – 9 miles
track – 16 miles
Time  
Power  
Results  
Equipment commute - Town Bike
track - Track Bike
49x15 (88")
clincher wheels
Clothing bib shorts, Craft short sleeve undershirt, short sleeve jersey, cap

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Bicycle traffic laws-some common questions

If you commute on a bicycle you have been there... You roll up on the sidewalk and somebody yells at you to get off. When you are in the street people yell at you to ride single file or to get on the sidewalk.

So who the hell is right?

In King County WA it turns out none of these people are right. And really, being right is what it's all about. That sense of superiority and entitlement isn't going to save your bacon when it comes down to car vs. bicycle but at least you will feel entitled as you are forced into the ditch or chastised in public.

Here is the link to these common questions:

http://www.kingcounty.gov/transportation/kcdot/Roads/Bicycling/TrafficLaws.aspx

and I have printed them here as well for your viewing pleasure. Now get out there and challenge those motorists! Not.

Question: What traffic laws apply to bicyclists?

Answer: When ridden on any roadway a bicycle rider has all of the rights and responsibilities of any vehicle (RCW 46.61.755). Unless bicycles are specifically excepted, all traffic laws and rules apply to bicycles. Bicyclists who violate traffic laws are subject to a citation.

Question: Should bicyclists ride with the flow of traffic or facing traffic?

Answer: Bicyclists should always ride with the flow of traffic (RCW 46.61.100). The law requires this. Riding with the flow of traffic greatly increases safety by making bicycles visible and predictable to other drivers. Riding against traffic is a leading cause of bicycle accidents.

Question: What position in the lane should a bicyclist use?

Answer:

1) Bicyclists traveling at the speed of traffic may use the middle of the lane.

2) A bicyclist traveling at a speed less than the normal flow of traffic should ride as near to the right side of the right through lane as is safe except when a) preparing to turn b) when passing another bicycle or vehicle or c) on a one-way street, where it is legal to ride on the left (RCW 46.61.770).

3) Bicyclists should ride in the middle of the right through lane when that lane is too narrow to permit side-by-side sharing with motor vehicles, and when hazards (such as drain grates or a rough edge) prevent riding on the shoulder or along the edge of the lane.

4) Bicyclists may ride on the road shoulder, but this is required only on limited-access highways, such as freeways.

Question: May bicyclists ride side-by-side?

Answer: Yes. State law allows bicyclists to ride two abreast (RCW 46.61.770).

Question: What equipment is required on bicycles used at night?

Answer: A white front light and a red rear reflector are required (RCW 46.61.780). In addition, a red rear lamp and/or flashing amber light is allowed. Use of reflectors alone does not satisfy state requirements.

Question: Where is bicycling not allowed?

Answer: On designated sections of our state's limited-access highway system.

Question: Is bicycling allowed on sidewalks?

Answer:

Yes. When riding on any sidewalk or crosswalk a bicycle rider has all of the rights and responsibilities of any pedestrian (RCW 46.61.755).

The rider of a bicycle must yield the right-of-way to a pedestrian on a sidewalk or crosswalk (RCW 46.61.261).

Question: Are bicyclists required to use a bikepath adjacent to a roadway?

Answer: No. A bicyclist may choose either a path or the roadway. Some paths are not well suited to cyclists' needs, particularly fast riders or when crowded with other users.

Question: Are children required to observe bicycle traffic laws?

Answer: Yes. Bicyclists of all ages are required to follow the same traffic laws and may by cited for violations. In addition, a parent or guardian shall not knowingly permit bicycle traffic violations by their ward (RCW 46.61.700).

Bicycle laws in the State of Washington

RCW 46.04.071 Definition of "Bicycle."

"Bicycle" means every device propelled solely by human power upon which a person or persons may ride, having two tandem wheels either of which is sixteen or more inches in diameter, or three wheels, any one of which is more than twenty inches in diameter.

RCW 46.04.200 Definition of "Hours of Darkness."

"Hours of darkness" means the hours from one-half hour after sunset to one-half hour before sunrise, and any other time when persons or objects may not be clearly discernible at a distance of five hundred feet.

RCW 46.04.197 Definition of "Highway."

"Highway" means the entire width between the boundary lines of every way publicly maintained when any part thereof is open to the use of the public for purposes of vehicular travel.

RCW 46.04.500 Definition of "Roadway."

"Roadway" means that portion of a highway improved, designed, or ordinarily used for vehicular travel, exclusive of the sidewalk or shoulder even though such sidewalk or shoulder is used by persons riding bicycles. In the event a highway includes two or more separated roadways, the term "roadway" shall refer to any such roadway separately but shall not refer to all such roadways collectively.

RCW 46.04.670 "Vehicle."

"Vehicle" includes every device capable of being moved upon a public highway and in, upon, or by which any persons or property is or may be transported or drawn upon a public highway, including bicycles. The term does not include devices other than bicycles moved by human or animal power or used exclusively upon stationary rails or tracks. Mopeds shall not be considered vehicles or motor vehicles for the purposes of chapter 46.70 RCW. Bicycles shall not be considered vehicles for the purposes of chapter 46.12, 46.16, or 46.70 RCW.

RCW 46.61.160 Restrictions on use of limited-access highway by bicyclists.

The Department of Transportation may by order, and local authorities may by ordinance or resolution, with respect to any limited access highway under their respective jurisdictions prohibit the use of any such highway by funeral processions, or by parades, pedestrians, bicycles or other non-motorized traffic, or by any person operating a motor-driven cycle. Bicyclists may use the right shoulder of limited access highways except where prohibited. The Department of Transportation may by order, and local authorities may by ordinance or resolution, with respect to any limited-access highway under their respective jurisdictions prohibit the use of the shoulders of any such highway by bicycles within urban areas or upon other sections of the highway where such use is deemed to be unsafe. The Department of Transportation or the local authority adopting any such prohibitory regulation shall erect and maintain official traffic control devices on the limited access roadway on which such regulations are applicable, and when so erected no person may disobey the restrictions stated on such devices.

RCW 46.61.700 Parent or guardian shall not authorize or permit violation by a child or ward.

The parent of any child and the guardian of any ward shall not authorize or knowingly permit any such child or ward to violate any of the provisions of this chapter.

RCW 46.61.750 Effect of regulations - Penalty.

(1) It is a traffic infraction for any person to do any act forbidden or fail to perform any act required in RCW 46.61.750 through 46.61.780. (2) These regulations applicable to bicycles apply whenever a bicycle is operated upon any highway or upon any bicycle path, subject to those exceptions stated herein.

RCW 46.61.755 Traffic laws apply to persons riding bicycles.

(1) Every person riding a bicycle upon a roadway shall be granted all of the rights and shall be subject to all of the duties applicable to the driver of a vehicle by this chapter, except as to special regulations in RCW 46.61.750 through 46.61.780 and except as to those provisions of this chapter which by their nature can have no application. (2) Every person riding a bicycle upon a sidewalk or crosswalk must be granted all of the rights and is subject to all of the duties applicable to a pedestrian by this chapter.

RCW 46.61.758 Hand signals.

All hand signals required of persons operating bicycles shall be given in the following manner: (1) Left turn. Left hand and arm extended horizontally beyond the side of the bicycle; (2) Right turn. Left hand and arm extended upward beyond the side of the bicycle, or right hand and arm extended horizontally to the right side of the bicycle; (3) Stop or decrease speed. Left hand and arm extended downward beyond the side of the bicycle. The hand signals required by this section shall be given before initiation of a turn.

RCW 46.61.760 Riding on bicycles.

(1) A person propelling a bicycle shall not ride other than upon or astride a permanent and regular seat attached thereto. (2) No bicycle shall be used to carry more persons at one time than the number for which it is designed and equipped.

RCW 46.61.765 Clinging to vehicles.

No person riding upon any bicycle, coaster, roller skates, sled or toy vehicle shall attach the same or himself to any vehicle upon a roadway.

RCW 46.61.770 Riding upon roadways and bicycle paths.

(1) Every person operating a bicycle upon a roadway at a rate of speed less than the normal flow of traffic at the particular time and place shall ride as near to the right side of the right through lane as is safe except as may be appropriate while preparing to make or while making turning movements, or while overtaking and passing another bicycle or vehicle proceeding in the same direction. A person operating a bicycle upon a roadway or highway other than a limited-access highway, which roadway or highway carries traffic in one direction only and has two or more marked traffic lanes, may ride as near to the left side of the left through lane as is safe. A person operating a bicycle upon a roadway may use the shoulder of the roadway or any specially designated bicycle lane if such exists. (2) Persons riding bicycles upon a roadway shall not ride more than two abreast except on paths or parts of roadways set aside for the exclusive use of bicycles.

RCW 46.61.775 Carrying articles.

No person operating a bicycle shall carry any package, bundle or article which prevents the driver from keeping at least one hand upon the handle bars.

RCW 46.61.780 Lamps and other equipment on bicycles.

(1) Every bicycle when in use during the hours of darkness as defined in RCW 46.37.200 shall be equipped with a lamp on the front which shall emit a white light visible from a distance of at least five hundred feet to the front and with a red reflector on the rear of a type approved by the state patrol which shall be visible from all distances from one hundred feet to six hundred feet to the rear when directly in front of lawful lower beams of head lamps on a motor vehicle. A lamp emitting a red light visible from a distance of five hundred feet to the rear may be used in addition to the red reflector. (2) Every bicycle shall be equipped with a brake which will enable the operator to make the braked wheels skid on dry, level, clean pavement.

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

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