22 March 2011

training-core | commute | Pacific Raceways CR

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym – 5:30 AM
race – 6:45 PM
Workout Type race
Weather upper 40s, maybe 50, light breeze, 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 (barely...)
Distance commute – 9 miles
race – 20 miles?
Time race – 40 min?
Power  
Results  
Equipment commute - Town Bike 
race - Road Bike
Clothing race – knit shoes covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, long finger gloves, cap

In attendance were Dave H, Steve O and Nelson J.

First of all huge props to BuDu Racing for putting on this series year after year. It's fun, there are a variety of courses and I can't think of a safer track to ride on.

The first couple of races at Pacific Raceways are always on the flats and kinda short as there is not much daylight. Tonight they told us the time would be 'until we decide it's too dark' and off we went. Keller Rohrback was out in force and so of course I was keeping an eye on them.

My power has been in the toilet this spring so I was not confident I could attack and sustain it with little or no help but what are you going to do? I can't sprint and this was flat with two primes and a sprint at the end so you have to try.

The first sprint came pretty early and I just did not have a plan so rolled across the line. I was more awake for the second sprint and got near the front and when Dave went I was sure not to accelerate but everyone else kinda sat up as well so he did not have much of a challenge. Works for me.

I did get in one break that had some promise but you really have to drill it on this course to stay away and not everyone in the move could so we only lasted about half a lap. I also got away once with Dave but that was never going to be allowed.

With 1.5 laps to go the KR train was assembling so Dave and I got behind it. Some guy was absolutely clinging to Jim F's (KR) rear wheel and would have needed to be pretty agro to take it away so I opted not to. This is just PR after all. As it was one time Jim swerved and I had to as well or hit his rear wheel and I felt someone contact my rear tire... Not a good sound. Luckily they did not fall down. Whew.

As we came down the drag strip for the last time Dave was behind me and Jim was in third place but the guys on the front were not going fast enough so I just went around them and took the lead. I pulled around the left hand corner and onto the finish straight and finally Jim and then Dave went by me. On the flat Jim is usually faster and he was again tonight but I think I did the right thing as Dave got second place and it prevented anyone else from potentially coming around and making things less safe or less predictable.

So no points for me but on the up side the couple of efforts I made felt slightly better than last weekend.

Here is what happens when you forget to turn your GPS off when the race is over:

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