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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