20 April 2011

training-core | track clinic

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Workout Food water
Time of Day gym – 5:30 AM
track – 6:00 PM
Workout Type education
Weather 50, dry, light wind, overcast
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
Time track clinic – 2 hours total
Equipment Track Bike
clincher wheels
Clothing knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, Polypropylene gloves, cap

I signed up for this 'advanced track clinic' and was pretty excited to go! Then traffic on 520 was minimal and I flew to Redmond; it was going to be a good evening.

30 minutes into the clinic some of my enthusiasm was dampened slightly when I realized that one coach trying to address the needs of almost 30 people with VERY diverse amounts of experience on the track was not going to be ideal but it was only $10 and I was having fun so it was very much okay.

We did a couple of warm-ups (about 15 laps each) and the second one we split the group so the faster bunch was together and the slightly less fast bunch was together. We worked on how to pull off and up the banking and how to get back on with a minimum of effort. Then we did some efforts from the rail in groups of three and finally some five lap 'races' with a sprint finish.

I didn't really learn anything and in fact was helping others out most of the night but it was fun! Jennifer T was there helping out and taking money as was Ryan's father so for my first day at the track it felt almost like the gang was all here if you get my drift.

I totally guessed at what gear to use and got pretty close. This Garage racer Zack(sp?) was there and in spite of being on a smaller gear than me was quite a bit quicker. Hello leg speed. I want some of that.

The wheels I used were totally clean and so was the cog and I had no grease in my van so I used chamois cream to spin my gear on... better than nothing and it let me take the cog off when I got home and use the real stuff.

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  1. I wanted to go to that last night, but couldn't get off work in time.. will be there in 2 weeks though! Just hearing about people getting out there on the track makes me miss track! I don't remember but did you do track much last year??

  2. @Bosalyn - for sure I raced on the track more in years past but I still love it and will be back this summer. How much is always up in the air but I get in at least a few days every year and some years more than others.


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