16 April 2011


Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM – cereal, banana
Workout Food large bottle w/2 scoops HEED
Time of Day 8:30 AM
Workout Type hill intervals
Weather upper 40s, wet ground, cloudy
Course 3 x Alder, 3 x Madrona, 3 x Capitol Hill, 3 x 3rd Ave on Queen Ann Hill
Distance 34 miles
Time 2:46
Equipment Rain Bike
36/50, 12-25
Clothing Sugoi shoe covers, Roubaix knickers, Craft long sleeve undershirt, long sleeve jersey, OR Gripper gloves, cap

Oi... after riding my race bike for a bit I had to get on the tank (read: rain bike) today because of the persisting wetness. Yes, I can tell the difference.

In attendance today were Greg K, Dean J and Peter A for what I think is one of Greg's favorite routes. We met at Leschi and then went up Alder three times, Madrona three times, Capitol Hill three times and up Queen Ann Hill three times. Luckily for me Greg decreed that the first time up each hill would be 'easy'.

My goal was to actually take it easy on the first time up each hill, then try and hang with the leaders the second time but stay in the saddle and then on the third time go pretty much as hard as I can including getting out of the saddle. Ouch.

Dean was riding really well considering he went hard Sunday, Tuesday, Wednesday and Thursday! Peter was on a carbon bike with carbon tubular wheels so he does not count. Plus he flatted after six hills and had to bail. Greg was tough as usual and we sparred on intervals 8, 9, 11 and 12.

Greg pointed out, and I agree, that I am going much better than in the fall and winter when we did this route. Today I was able to hang with the leaders while keeping just a tad in reserve and then shift up, stand up and give it that extra push.

It has always been hard for me to keep training once mid-week racing starts as I'm either going hard or resting. I hope I can continue to improve as we have some important and hard road races coming up in the next couple of weeks.

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