Thanksgiving Week.

Busy week leading up to Thanksgiving. Taught a Recurrent King Air class Tuesday & Wednesday. Had a nice Turkey Day ride with NCCC. Turned out to be just the long group showing up , so Chip and I headed out with them. We chose the freeway instead of the dirt bike path and ped bridge, so we split with the group and never saw them again after about 8 miles. I was taking it easy until we came up on Scripps-Poway Pkway, my usual tt. I was pretty warmed up after 1:20 so I went ahead and hit it hard from bottom to top. I pushed the lap button on the Garmin to see if I could beat my 9:30 best. I didn't know it until I got back and downloaded the ride, but I made it up in 9:23, so 7 seconds better. I attribute this to the intervals and low intensity riding that I have been workin on for the last month or so. It was a hard effort, keeping 11mph for the most part for the 7-8% grade. I'm by no means a pro or anything, but have never had anyone pass me on this hill. I have passed numerous people climbing this hill. That's why it's so hard to believe that the pros would be running 16-17mph constant up this hill. When I started timing myself, I was in the low 8mph range, so maybe improving more into the 13-14mph range is possible. The rest of the ride was average pace, although Chip started hauling ass on the run into Ramona, as usual. Chip doesn't climb too well, but certainly pulls quite fast on the flats. I'm so keyed into climbing that the flats are where I recover or look to suck someone's wheel. I always feel like I'm waisting energy if I'm hauling on the flats.

Friday was a ride with Bill, a guy from Ranchos that I met a few weeks ago. It was a good ride from Mira Mesa through Rancho Santa Fe and back through Hwy 56 bike lane. Turned out to be an easy 45 miles. I pushed it once on a grade coming up to the 56 and was quite pleased with the effort. I'm really able to push hard and hold the effort for quite awhile. Not sure why I like climbing so much. My body structure (6'2" and 188) would lend itself better to sprinting than climbing, but it's just the opposite. I guess I love the challenge of the climb and can see the improvement on a constant basis.

Saturday's ride was rained out, as we got quite a bit of rain here in San Diego. We needed the rain, so it was a worthy sacrifice.

Did my long intervals today. 6 x 3 mins (50-60 rpm) and 3 x 2 (60 rpm) on leg intervals. I used Scripps Poway Pkwy for my 6x3's. Three sets sitting and three sets standing. Worked out great. Easy to get the lower cadence with plenty of resistence from the climb. Back onto the flats for the one leg intervals. Other than leaving the house without my waterbottle, it was a great day.

This week was just shy of 200 miles @ 11:00 + on the bike.

Brrrrrr in Socal!

Left the house for a quick 20 this am, as I had to be at work by 8:45ish. This was the first day that my feet actually got cold and stayed cold the entire ride. I guess those shoe covers might not be a bad idea on these early cold mornings. It's only cold for an hour or so, but that's when I'm out. With the air so dry this time of year, it heats up pretty quick with a high of 80 today, where it was high 30's in the am. That's quite the spread for temperature. Only possible this time of year in southern california.

I did a quick set of leg speed intervals. Best place to do these is on the East end of Rancho Bernardo Road, as it turns south and into Espola Road. I did 5, two minute efforts with one minute in between. This road is just a slight uphill (1-2%) to put a strain on @ 100 rpm. Still in the base portion of training, so intensity it staying low (hr around 80%). As hard as I try to keep my heart rate below 80%, it can get abouve with the terrain around here.

Looking forward to moving into the next phase of periodization training. My base is pretty strong. I will be dedicated atleast a couple more weeks to base training, as I'm heading out to Borrego Springs for a cycling camp with Rob and some others for an unofficial camp. Something like 300-400 miles total for the week is planned. I may only make it out for a couple days, depending on the work schedule. Looking forward to it. More miles, ahhhhh!

Nothing special about today, tailwinds......

Monday Morning Tour

Took off this morning at about 6:30. It was cold by San Diego standards. I believe in the 40s. I was layered up pretty good top and bottom, so no issues there. My face got a little cold at the start, but that subsided soon enough. I was set to do intervals as follows, 6 x 3mins 50-60 rpm with a 2 min rest. I decided to do these enroute on a ride up into Ramona. I've done these on the flats before and had to hold the brakes a little on some parts, so I thought I would just go up Scripps Poway Pkwy and do the intervals, then continue up into Ramona via Hwy 67. Everything worked except the rest periods, as I couldn't pick up the cadence any as I was climbing a 7-8% grade for a couple miles. I finished up the last couple sets on 67 going on up into Ramona. I continued out on Dye road and then turned around and went out Highland Valley Road and down onto Pomerado Road and back. Strange thing was once I got to Pomerado, I felt a little strange. I wasn't lacking energy, but just didn't have a way or feel like accessing it if that makes sense. I eventually, just started spinning in a lower gear and made my way back to the house, only about 5 miles away. I wasn't sure how long I was going to go this am so I took two bottles of water/heed. I ran out of gel packets, so I didn't take any. The ride took just over 2:30, so I guess I was at the beginning stages of bonking. I always seem to underestimate my efforts. Today was no different. These intervals, although they don't seem like much at the time, definitely take a toll on me. I have seen the benefits of the intervals (yesterday's climbs with NCCC), but riding another 30 miles after the intervals and without the gel/gu packets or some other form of calories wasn't too smart. I assumed the Heed would be enough, but wasn't. Today was the first day that I had a near miss with my nutrition. Luckily, I was pretty close to home and had some great food waiting for me.

I have been experimenting with different supplements and decided that Hammer Heed is great stuff and the gel/gu packets from Hammer are also good, as long as they are Vanilla or Expresso. Sports Beans also work pretty well and are nice for a change, but the gels work the best as far as convinience and energy. All of this stuff has electrolytes, so that is covered as well, although, I believe the heat of summer will require me to supplement with some form of electrolyte tablet, such as Hammer's Endurolytes. Funny, seems that Hammer has an answer for everything nutrition. Very convinient and fairly priced, so they've got my vote so far.

Quarterly Data

Here's my quarterly report, period Aug. 15 - November 16, 1500 miles ridden, 111,000' of climbing, 103,117 calories burned (probably on the high side, probably 80,000 more realistic), average speed 16.6 mph, max speed 50.4 mph, 90 hours total, average heart rate 151, max hr 188 (I've seen 192 prior to this software). This is all from the Garmin 705. Looking into Power Meters around the New Year for even more data.

New Stuff

I've been putting in steady 150- 200 mile weeks for the past month or so. Been concentrating on intervals during the week, with a Saturday ride with a group. As part of my Annual Training Plan, I am doing low intensity intervals right now. Usually trying to keep my heart rate below the 80% mark with a couple exceptions during the rides. I've noticed great improvements on some local routes to include Del Dios Hwy and Champagne, along the 15. It's very different to be riding along and have people passing you, as you are concentrating on your intervals. It's not hard, as I've always been a person to look to the future to make decisions now. I'm not sure how much of my improvement is to be associated with my coaching from Rob (which is great) or just me riding myself into shape, as I have been for over a year now. Either way it feels great. As my Annual Training Plan keeps moving, we are gearing up (no pun intended) for a few races next year. First up will be "The Race on the Base" at Camp Pendleton in February. Next will be the Boulevard Road Race, East of San Diego. I have made a decision to concentrate on Road Racing specifically next year. I feel that my current schedule and fitness make road racing a realistic goal for next season. Not just to compete, but to win is the mentality. Obviously, I will be entering a beginner class (maybe cat 5, which is the beginner class I believe). I'm really looking forward to it. I think the local, shorter races will fit into my schedule better and favor my talents thus far in cycling.

I have been out to ride with other groups within San Diego and have been able to finsih in a very respectable position with plenty left in the tank, so I think my chances during competition will be great, especially with the coaching link from Rob. I have been working with Rob on diet, as well as riding. He rode with me last weekend at the "Chilli's" ride out of Mission Valley. He filled me in on the tactics of the ride, as this was to be 33 mile sprint around San Diego. Mostly flat, but a few places during the ride, you definitely wanted to be towards the front, as selections were made. The only real climb was out of Sorrento Valley on Carrol Canyon. I was #4 to the top, so I felt pretty good about that. A couple of the front guys looked like they were in excellent shape, so I was stoked to be able to stay with them for the most part.

Bottom line, I now have goals set for next season and will be working towards them with lots of riding and coaching. Obviously, the racing will be pretty exciting, but the blog between now and then will be updated regularly with training perspectives along the way.

Happy Veterans Day

Happy Veterans Day to all those who have or are serving our great country. You are saluted!

Okay, it's Wednesday and I've already put in 100 miles. It's been a good week. Just put the Conti GP 400 tire on the back. My schwable came undone and came apart from the inside out during the Tour de Julian. Fortunately, it didn't give out during the ride. I noticed it loading the bike back into the truck.

Rob and I have been keeping track on training peaks on my ability to follow a training plan. Really using November to observe different things with my schedule and eating. I am keeping track of all foods that I'm eating, as of today. I've been stuck at a 188-190 weight for quite awhile. Rob will be monitoring my food intake to see what may be keeping me from losing another 10 pounds with this amount of exercise.

Also, I will be riding with Rob this Saturday. Good chance to get some one on one with Rob, albeit in a group environment. Rob has asked me to get more detailed in my goals for next year. I was initially thinking about the RAW or double centuries, but lately I've been leaning towards the road racing goals more and more. I do like the idea of going out and racing for a shorter period of time. I know this will be much more intense than I'm used to in a group ride environment, but I'm up for it.

Rob will be hosting a cycling camp out in Borrego Springs in early December. I'm working on the logistics right now to get out to most, if not, all of it. Was thinking about taking Inna out to Borrego Ranch Spa and spending a few days there. That was until I read on the net that they may be closing their doors on Nov. 30. I guess I'll hold off on that online booking. Maybe taking the motorhome out there for a few days will work. It sounds like 400+ miles through out the week. That's quite a bit of time on a bike. Maybe a good thing for me to get away. On the other hand, probably a good thing to get away for awhile with Inna.

Anyway, went out and did 60 this morning with 4000' of climbing up and around Ramona. Feeling great.

Tour de Julian

Went and did the Tour de Julian this morning with Chip from NCCC. It was a 55 mile ride with 5000' of climbing. I did pretty well. It was a ride not a race, but I'm using it for training anyway, so no difference. I finished in the top 10% of 100+ riders.

The ride started off with 1500' of climbing within the first 9 miles, so warm up was nil. I actually did pretty well, hanging with the front group almost to the top. I didn't know the route, so I backed off, but still couldn't have kept up with the lead guy. He upshifted about 3/4 way up and left everyone. After we got to the top we headed off by Cuyamaca Lake and out Sunrise Hwy to the top of the mountain. I ended up riding by myself for quite awhile, as the group I was with was a little faster paced than me. They finished about :10 mins ahead of me in the end.

Chip and I got seperated on the first climb, but reconnected at about mile 28 and stuck together til the end almost. I got into a pretty comfortable pace and just kept going. We ended up averaging 17.5 mph. That's pretty good considering the climbing and the altitude (5-7k).

My training peaks account says that I rode for almost 10 hours this week and did 157 miles. That's pretty good for me. The time change gives me more time to ride, as I ride in the am mostly. Hopefully, this pic will upload without crashing the blog.

First Interval Day

Today was the first day that I went out on my own to do interval training. I found a relatively flat and quiet road to do some intervals. Started out with an easy :30 spin to get warmed up. This got me up to Kirkland Way on the south side of Poway in the business park. Business parks seem to be a great place to do training on the weekends.

I am concentrating on low cadence and <80% Max Heart Rate. I did 6 x 3 mins intervals between 50-60 rpm with a hr below 154. Could definitely feel em. It's relative to going to the gym and working out the legs, just doing it on the bike to practice pedal work at the same time. These were hard to get the hang of because of the flat road and running out of gear, even being on the big/small ring combo.

Next was one leg, low cadence and low heart rate. These one leg workouts really help work the hams and improve my pedal stroke. Seems funny to be pedaling down the road with one foot unclicked, but it get's the muscles isolated very well.

I can see where this structured training requires quite a bit of discipline. I've always been a forward thinking person, with family and business, so this is nothing new to put the work in now and ralize the benefits later. Definietly feels good to be working towards a goal (road racing next season).

Will start supplements soon and a little change up for vitamins.