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  
Workout Food large bottle w/2 scoops HEED and 1 tablet of nuun
Time of Day race – 7:00 PM
Workout Type race
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
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

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