15 June 2011

core | track race

Working out with your wife = good times.

Great weather at the track = arguably even better times.

This morning Shelley and I did our core routine again and boy did I need it. Good thing we both have messed up backs and so get to spend all this quality time together. Not.

ASIDE - I frequently laugh when I think of all the stuff I have to do (core exercises, stretching, PT, massage, chiropractic) just so I can do the stuff I want to do. Like ride a goddamn bike. But I'm not bitter. Seriously; riding is still incredibly fun and it could be a lot worse. As in I couldn't ride at all. Count your blessings people.

At the track they mixed up the schedule and I like it! For a change the masters raced first and they did all the mass-start races early and then we raced the keirin. I approve.

Jim F (Keller Rohrback) was pretty much toying with us tonight. That guy not only has a super sprint, he can also turn on the style for a full 400 m.

We started out with an unknown distance which is a fun event. There is never a bad time to break away and that's exactly what Tom W did about two laps in. For sure that has become his signature move.

In the points race I got off to a slower start than I wanted but finally got away. I was chasing a Garage Racing rider and it took a bit for me to latch on but after I did we stayed away for two sprints. Nice. Then with just a few laps to go Jim rolls up and we are three. To his credit he did not contest the final sprint and I managed to get second. Not sure what my result was for the race.

In the keirin I was DFL in my heat so got to head home early. Sigh. I just have not trained these kinds of efforts or speed/cadence plus I suck at them. A winning combo for sure. With about two laps to go I moved up on the outside and tried to box in a couple of guys but when the motor pulled off I could only maintain my position for half a lap and then faded back.

Waking HR  
Body Weight  
Body Fat  
Workout Food track - large bottle w/2 scoops HEED and one tablet of Nuun
Time of Day core - 6:00 AM
track - 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.
leg extensions 100
push-ups 22
Distance 27 miles
Time 2:11
Equipment Track Bike
49 x 14
Zipp disk, Neuvation front
Clothing bib shorts, Craft short sleeve undershirt, short sleeve jersey, cap
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