Another week..

Did two races this weekend, unfortunately I DNF'd in both. First race was Saturday the Wayne Elliot Memorial Circuit race. The race was going well I actually just finished a pull at the front working with Jamey when I was forced over the yellow line just enough to catch a deep hole, that not only caused me to flat the rear but ejected my water bottle. I managed to get a new wheel on but the race was fast and just could not catch back on myself. That is the downside to these faster races, the peleton rarely breaks into groups, more times than not you just end up with dropped riders, which makes it hard to make up time on a group.

Sunday was the Scarborough crit series, again felt good fitness but made a mental error. I just went to the back of the peleton to get a drink and feed, did not go to the back by choice just not many places to get back in safely. Anyhow, as I was placing my bottle back in the cage I heard all the shifting and knew there was going to be an acceleration, I popped my head up and the peleton was going but the four guys in front of me were just sitting there, and by the time I got around them it was too late, there was no way I was catching back on. On the back stretch of the course we were hitting 32mph, and again by ones self this is nearly impossible to catch back on. I could have taken a free lap but then I could not be in contention or try for the win (which is never easy anyhow), and I was frustrated cause I thought those four riders were just cooling down on the course, but I did find out later that they were in the B race and just sat in for some laps. So, I learned I need to pay better attention, and be ready for anything.

Been Awhile...

Its been quite awhile since I've published anything on my blog, wow since the end of last race season just after Tour of the Catskills.

Life being what it is, there have been many changes some barely noticeable (like my weight loss :) ), others profound and life changing. First, (not actually the first thing) my family and I have moved to Southern Maine, Westbrook to be exact. The primary catalyst for our move was my younger brother and his family live in Portland and we wanted to be closer to them, not to mention we typically drove to the New England area for bike races a few times a year and grew fond of the area as a byproduct of our travels.

On our very first trip to Maine as a family, we visited the Portland Headlight located at Fort Williams on Cape Elizabeth, ME, its a very picturesque site (I think its the most photographed lighthouse). So, when I asked Didi (after nearly 6 1/2 yrs and four children) to marry me, this is where on July 17th, 2010 we decided to vow to live our lives for each other forever. Oh, and if you haven't guessed this is another huge change in my life, and the best thing I could ever do for my own happiness. So, a new home and a new wife what more can a person do to make their life whole.

We have been here for nearly three months and love it, we are close to the ocean (I grew up in Southern California) the kids love to play at the beach, the White Mountains of NH are only a short two hour drive, as well as much more. So, I guess you could just say we are an active family and the area is just more conducive to the lifestyle we want to lead. For instance, in Pottsville seeing someone riding a bike to work or jogging along the roads or walking with a group for excises was the exception while here its the norm. Not to mention I am with-in a 15 min bike ride to most of the group rides in the area, and as well here its not something that is lacking.

Race season is underway, I am decent shape for this time of year and definitely stronger than I ever was. I owe this to the fast hard group rides that I have been doing along with rides with people that are stronger than I which really makes me dig deep. To date I have done two sanctioned races, Michale Schott Memorial Crit in Marble Head, MA as well as the dreaded Tour of the Battenkill along with two of the Scarborough Crit Series races. Marblehead was my best race thus far in three seasons, I was able to stay with the peleton, answer a few attacks, and if not for a crash going into the last turn that I narrowly avoided would have had a decent finish; but that's racing. Battenkill, well lets just say it was BattenKILL, I did go away with a sense of how much suffering I can handle, which seems to carry over into my season as it progresses.

Next, is the Wayne Elliot Memorial Circuit Race, Merrimac MA this coming weekend, and after that I have several race I am looking that suit my goals for this year. My main goal this year is to get as many upgrade points as I can upgrading to a Cat 3 if possible before July, while honing my skills as a cyclist. This as those of you that race may know, not a small task it will take discipline and lots of smart racing being where I need to be to get a points finish as well as picking races that suit me physically.

I hope its not as long between post, but who know what life holds I will just take it as it comes and hold on for one heck of a ride.....

Tour of The Catskills

Well, its come and gone kinda an anti climax. It was a very tough event, but I was well prepared and did well (though my placement may not reflect it). I actually chased the pack down on day two after getting dropped on the first KOM, and for anyone that hasn't had the opprotunity to try and chase down the group for several miles its an experience.

The climbs were long and steady, some close to 7+ miles in length and with varing degrees of gradient from 4% up 19-20%. My results would have been a bit better had it not been for a few things out of my control like the detour due to a traffic accident and me getting stuck at a traffic light for nearly 3 minutes watching as the pack faded away. But overall it was a great experience, and an excellent moral booster to see my progress. I may do one more race this year or a charity metric century at the very least.

As for training, I am slowed down actually off the bike or anything else for at least a full week. Then its into a transition time to start some weight training and begin getting stronger and working on my weaknesses and limiters for next year. Its going to be interesting to say the least

gun

Final shake down

Went out today for an hour, my goal was one to two hours but I felt great so I shut it down and went home. Did a few efforts but mainly stayed in my Z1 HR. One thing I did notice is that on a steep short climb I got my hr up to 179 and it came back down to 122 pretty quick I was very happy with that, and I have done this hill before its like 24% grade but only about 100-150 yards in length, I definitely felt stronger on it. Did a few short sprints starting out shifting up then an all out 10 second effort. Still need to work on my sprint, have gotten better on my jump (starting with either leg), but the all out effort I still feel a bit off the mark but that will come with time.

Still working on recovery, actually getting a half session massage today not sure if I am going to go for the neuro musc/ myofacial release or deep tissue will talk to the therapist and she what she thinks she is good. That is one thing I wish I could do more often, will have to try and work that into my next years race budget.

Things went well, of course there are things I found that I need to work on but that is good. Now I just need to race smart and give it all I have.

Gunna be a good time.

Harv

Tour of the Catskills in three days

My biggest race of the year is only three days away. Many things are going through my head, typical things like will I do well, did I do enough to do well, and much more. I am at this point before a race trying to focus on the task at hand and make sure I have all my gear in good working order (I do this well in advance don't want to change set ups on the bike to close to the race), and that I am prepared.
This race is a bit different being that its multi day, and so now I need to make sure I have spare equipment. I don't have an extra bike but I do have an extra wheel set, two extra cassette's, extra brake cables, handle bars and shifters, rear derailleur, and extra saddle, and other odds and ends. Now I did not go out and buy new stuff this is all off of my bike I wrecked (wouldn't be buying a dura-ace derailleur for a spare), but its pretty cool to have back ups kinda makes me feel like I am really in it.
At my level I am everything, trainer, mechanic, and motivator. My wife she is also a motivator for me and she is my support vehicle (not allowed to drive the course) in that she goes to the feeds zones for me and cheers me on.
Well, my bike is tuned wheels are trued, gear is packed and ready to go.

Physically, I am as prepared as I am going to get. I am in my taper to race day doing short intensity work outs (decreasing volume), and doing everything to ensure I recover for a good peak on race day. I feel I have done a good job, probably not all I could do but all I could do with the time I am willing to give. I actually during my main training weeks was able to increase my volume from 6-8 hours on the bike a week to 15-20 hrs on the bike as well as my off the bike work. I did not have to make to many sacrifices to achieve this mainly just did not work much overtime at work and road early in the morning while the family slept.

I am going for it all this race, I am going to try and not leave anything on the road each of the three days, use the techniques I have learned like sag climbing, and just go for it in general with out burning to many matches to fast. Its going to be a lot of fun, and a great race experience.

gun

Less than two weeks to go..

Its actually a week and a day till the prolouge of my stage race and man am I excited, but also a bit nervous. Not in a bad way, just hoping I really bring it all and use up everything and leave nothing on the table. By this I dont mean kill myself and not finish well, I mean race smart and use my matches wisely, but if I have to burn them all I want to make sure its a forest fire...

I am basically in recovery right now, I am doing a seven day modual from cyclo club called "get faster in 7days" then I will go into my taper. But really its part of my taper cause I have increased intensity while decreasing volume, and really am trying to make sure I put as much effort into my recovering as I do into my training.

Its going to be a great time no matter what happens but I still want to kick butt....

gun

C Race today

Well the race went to crap the first lap but not due to fitness. I did feel a bit tired but that is to be expected, with my not tapering to this race (a C race I would rate it). Myself and two team mates were up front setting the pace, I was feeling good, I was moving through the peleton with ease, and did not even faulter on the small climbs that this course had, but then on the long climb I was taking my turn at the front, and my chain came off on the steeper part of it, I got it back on with out stopping but dropped back a bit before I did. I held on to the back third till it came off again before we finished the climb and ended up off the back some. My one team mate and I (who flatted) worked for a bit but were unable to reel the group back in. He abandoned but I stayed in for another lap, first to get in some miles but to also see what happened, my speed was picking up about 2/10ths a mph every lap so I figured I would stay in for a bit and just hammer it. Hey the only difference from being off the front and the back are position it actually takes the same kind of work to be by yourself in either position,(I would rather be off the front anytime) no one to draft off of or work with so I hung in. The total race was 60 miles I did 47 in just over 2hrs 20 minutes. I am happy with that and I learned a few things, first I still get too excited and want to go and run for it. I need to learn to sit in more, but hey I have fun doing it....My one teamate got 6th and the other worked his butt off for him so it was a good day. Two weeks and I am by myself in NY for the tour of the catskills I will be more rested for that.
gun

2/3rds done of my stage race prep

Just finished my stretching after my day 3 of the triple up and the last day of Go Long Climb Strong. This is my second week in a row of the program Josh help me set up for the stage race, and my 3 week of go long in about a month and a half. I am looking back and I feel way stronger than the first the prior times (I know this is the reason to do it :) ), Hey wait that means I now have to work harder to get further results more suffering lol and I love it. Really if you think about it (I read this before not my original thought) everyone of any ability suffers its just how much suffering you want, are willing to take, and can handle. I don't think it really feels any different you just (as you progress) have more capacity to work (i.e. more hill repeats with less fatigue) and hopefully recover faster (with out being a doper).

I have a 60 mile road race this Sunday, its not real hilly the one hill it does have is not over 5% grade and a few punchy climbs this will make for some interesting racing. I may even try an attack, bridge some gaps, and well you know kick some butt and win an event. Another thing I have gotten from this training is that I was always way under gearing myself on climbs and not spin just turning the pedals over in the flats, by this I mean I was just cruising along at way under what I could. Places I ride where I use to go at about 15 mph I go along at 18-25 mph with not a whole lot more effort. The technique training has been invaluable, made me much more efficient.

Well, this sums up my 2/3rds (basically) of my training for the stage race. I go into a week of get faster, then taper into my race which is three weekends from now.

Gun

Be flexable and reap the rewards.

I set out today for day two of my triple up for "Go Long Climb Strong", I had my route planned. 15 minutes into my warm up I came to a section of the road(back road) they were re-surfacing it with tar and chip. I was going to bo back and do a different route but the trucks with the chip were coming that way on and I could not ride on the new road it wasnt even possible. So I continued on. Well, then I got a flat. Fixed the flat and on my way. I decide to take a different route after this section of road. It was actually the reverse of the route I did yesterday for over reaching. I knew it had two decent and one steep short one. I did not want to get anareobic so I figured I would just spin a small gear and hope for the best. Well, the first climb is short but a little steep, I was above where I wanted to be for the work out today but not for long, so all was well at this point.I had a fairly flat section so I did a 12 min chunk at the sweet spot, then came the first long climb (2miles) about 200 yards into the climb it gets steep and my HR was over 180 this is not where I wanted to be so what to do! Not much I could do I was already commited I started doing some rhythmic breathing and found my HR starting to drop even with the same effort. It went from 184 down to 174 then down 170 at about the 3/4 climb mark, but my RPE was at what I would call about a 8 not bad this is about where I wanted to be. The top of the climb mellows a bit so I shifted to a little harder gear to roll over the top and still my HR (with the rhythmic breathing) did not elevate but 2 bpm and I felt my RPE (rate of preceived exertion for those that dont know) actually dropped a bit so I shifted yet again. I found myself on the last 1/4 mile of the climb at about 17 mph probably about a 4% grade. Not much past that maybe 5 minutes of recovery, I have another climb not quite as long but starts out steep. I did this breathing pattern again and my HR and exertion level was well in the area I wanted it to be. So I decided to drop the hammer, I did the climb (faster than every before with less effort) at the top I get onto a rolling 8 miles or so I got into the drops and let the hammer drop all the way to the end, which the end by the way is a 2 1/2 mile 12% down grade (50+mph) wooooohoooo what an end to the work out. Then I was able to spin home do Zen Fix the back flexability, cyclo breath and myfacial release. Lesson I learned, a curve ball is only hard to hit if you take your eye off the ball and let it be hard to hit. If you focus and be open and flexable you can take this sort of situation and turn it into one hell of a work out and moral booster. gun

Knowing when to rest

Had a hard work out indoors the other day, I was suppose to train today but feel really cooked from that work out so I am taking an extra day of recover. I have worked hard the last few weeks and I am going to listen to my body even though my ego says get out on the bike. I did do some stretching but that is it. Your body actually rewards you for a little bit of abuse (breaking it down through training) and then it comes back stronger. But, if you beat it to severely it will let you down every time. Plus at this point I don't think I could do the hard work out I have hard enough to benefit, so why waste the effort.

Sunday is the Robeson race, its a local race and I am using it as a tune up for the Tour of the Catskills and I am really looking forward to the race, I haven't raced in about a month. Well, its off to bed for some rest then a hard training day tomorrow.

Gun

Rain Rain Go Away,,,,

Weather has not been very good here the last few days, thunderstorms and rain, so I have been on the trainer. Not a problem I try to maintain a flexable attitude so that I don't get discouraged.

Today I decided to do spin class 7 accelerations. For me that has always been the hardest class, I still struggle with it, but that is OK I do see some improvement. I am in the middle of my training for the stage race its about 20 days out, I am doing a race this coming weekend close to home, its a 60 miler with not many hills but a few punch climbs and a 2 mile easy grade that I am sure is going to lead to some attacks. It will be a tune up race for me, I am going to do my best and hit it hard since its far enough out from my stage race. Josh said "go ahead and try to get a result" and well who am I to argue :)
Nutritionally things are good, I am cycling the drip usually a week on then a day or two off it. My energy is high and am trimming up a bit. I am not focused on losing weight at this point, but gaining fitness. The program that josh laid out for me I have followed I would say 95% I have added a few extra rest days as needed or as uncontrollable events have called for, but over all I have done all the days of work and in pretty much the prescribed manner. (Kicking my butt)
gun

What a three weeks

The last three weeks I've learned quite a bit about myself, training, and just life in general. Life in general, I have really learned that all of our pursuits play a role in molding who we are, and that no matter what age we are were always in a state of change (even if we don't know it or acknowledge it) and change can be positive or negative. If we learn from both we are doing good.

In all aspects I am learning to think outside the box to get out of my comfort zone to achieve growth. My fitness level has gone to a new level, and with that comes the risk of over training. This is easy to fall into and is something I try to keep in check. On the other hand I don't want to use it as an excuse to not push as hard as I need to when its time to push. Its all a learning curve I have been learning from my mistakes and hopefully will not make them again.

I just finished a week of go long climb strong, so as of now I have done (week go long climb strong, 7day climbing boot camp, week of go long climb strong) I start another week of go long tomorrow and then have two days off before going into a week of speed work, then taper into the Tour of the Catskills.

I do have a few added stress points, my wife started back school the other day and two of my kids go back in a week. Its not too bad but on days that I train when I have to work I like someone at home with a car to pick my up in case of a major mechanical problem. To deal with this I just plan my routes close enough that I can get home in an hour if I have to walk it and I do have an older daughter who just got her drivers license if it comes to that. I just take it all in stride and keep my priorities straight.

Over all everything seems to be going good, I feel good, I am eating good, and my general outlook is good. Really the pay off will be how I do in the race not if I win but the effort I am able to put forth compared to what I have done in the past. Its all up to me and there are many factors involved to put all my pay off in the final results, cause sometimes they are just not a good gauge of how your training has gone.

gun

Sweet spot (day 2 of triple up)

Felt good this morning after getting about 13 hours of sleep. Some sorness in the traps but after nearly 6 hours in the saddle yesterday I exspect some, especially with all the climbing. Went out today to train in the sweet spot. I have a nice rolling route that has little traffic and no stops. Its about 9 miles each way. So, I keep up a good pace out and a good pace back, took about 5 minutes of rest between each effort. I did about a 10 minute warm up and cool down also.

Going out I stayed in the drops and in the big ring (53), and on the way back I stayed in the small ring and on the hoods but still low. I have really been working on efficency and breathing, really is paying off. Going out I was able to average 22mph with my hr staying below 150, and on the way back 19.5 mph still keeping my hr below 150. I added in some standing on the way back keeping all side to side movent out of it when I stood kinda like when your on the trainer. I noticed how much more of the quads came into it when I did that and I went up the rollers harder and faster with less effort.

For coming off a hard ride yesterday I felt great tomorrow is a go long day I am going to try and get about 3 hours in if I can. Nutrionally I am really feeling lots of energy so I feel what I am fueling with is doing the job.

gun

Day 1 of a triple up

Today was Livestrong, I did the century (96 miles) I am very happy with my time and how well I climbed. Going into today I thought I would have to re arrange the days of the triple up from Go long climb strong, but I really dont today was definitly an over reaching day, and though I will not go as long as I did today in miles on day three I can do the order as its laid out.

I used just about every technique in the club today, and learned quite a bit about how to suffer. It was a great day and I think I have made great gains. I am still playing with my fueling a bit but think I have it nailed down in the shorter efforts (3hrs or less).

Gun

Chillin

Well, today I am just chillin out hanging with the kids. Plan on doing some recovery yoga tonight possibly. I have really learned how important rest is and I take full advantage of it. I am still training in my nutrition but that is it when resting.

I do have a decent hilly century on Sunday, not sure how I am going to approach it but its going to be lot's of fun. Hope the weather holds off.

gun

All things together

I definitely see my fitness has improved, quite a bit actually over the last three weeks. I am going faster and able to go harder longer. I started a two week block of go long climb strong today. Maybe your saying whoopdee doo :), No really, in of and of itself that is not a big deal. The big deal to me anyhow is this, I just came off a 7 day straight stretch of 6 twelve hour work days and 18 hours today. I arrived home around 1:45 and headed out on my bike for day one of this block with no sleep in 26 hours I actually road before work yesterday and then today when I got home. The big deal to me is how great I felt on my work out today. I was able to push bigger gears with less effort (I believe partly do to working on form), I road up steeper hills in big ring still pushing around 45 rpm. I did 9 sets of 3 minute intervals like this on rolling terrain and a 10Th 7 minute interval. I took about 24 minutes rest between for the most part. My gearing was a 53 and I tried (and mostly achieved this) to keep between an 11 and 17 on the rear.

I ended up with 24 miles in just around an hour 18 minutes, with out even thinking about going fast. My legs felt toasted after till I spun them out and then did my cool down routine. The drip really seems to keep my energy level up, I think I may need to decrease some of my intake but am worried about messing with something that is working. If I gain a pound or two it will more than likely not be an issue. I have also noticed I am leaning up, seeing more veins if you know what I mean.

I don't think I am over doing it, which may cross some peoples mind. I just think I have gone up a level in fitness and strength and can now train at a bit higher intensity with out killing myself. Now its time to refuel and keep it going..

gun

Great Gains

Well, killed day 7 went out did the techniques and just felt like doing a little more, I did not want to over do it just felt so good and strong just wanted to see what my gains over this last few weeks may be. (This is from the culmination of three weeks of training). First, I headed out to a steep hill that I climb now and then, its not real long maybe 1/2 mile but its about 24% grade for about half of that. Anyhow, oh and since I was doing standing drills I stood the whole climb. I normally feel like I am going to explode by about half of the steepest part but I always make it up. Today, I did not even get that feeling it was just like going up anyother hill, I accelerated over the top even past a car (he was going less than 12 miles an hour).
Now its time to head home, so I decided to stay in the big ring and in the drops the whole way so total it was 27 minutes in the drops and in the big ring and even one climb in there. I feel great....


gun

"How hard can you go before you blow up"

The last two days have been pretty tough, yesterday was my fifth day in a row of working 12 hrs. I have two more days then I am off for 5. This definitely plays apart in my energy level as well as my recovery time. The last two days of training have not been any picnic either. Yesterday was an off the bike work out day, basically destroying the core. Then today's focus was on going as hard as I can, on a hill five reps. Over all I think it went pretty well, but there is always this thing in my head (something I need to work on) that if I dig to deep I will never recover, and I will be off the back of the pack. Well, I think its time to realize that even when I go somewhere in the middle I end up off the back, what can I do.

In my opinion I don't trust my fitness enough, an I think (like anyone else) I don't want to suffer to much. So, I either have to get tougher and take that chance or accept that if I don't push it I will be finishing where I am or slightly better in my events. It may sound (at least for the level I race at) that I am putting to much into it. I don't see it that way, the way I do see it is pushing ones self is how we get ahead in all our live ventures and being able to juggle family (first priority always to me), work, and cycling is training, and as I have been told I take things to an extreme that most people in my position would that's just me and I love it.

Going to finish up the 7 day climbing boot camp tomorrow, then its into 14 days of go longer climb stronger. I have a century coming up next Sunday the 23rd of August, and am using that as part of my training. I have seen a good bit of improvement in the last three weeks, so I must be doing something right.

gun

Going into rest day..

Did some hill work today (this is the theme of my training because its my weakest link), practiced pacing my self into the hill and gradual build up and roll over the hill and get back up to speed. It doesn't sound all that tough, but for me that is where I typically get dropped in a race or a ride. I am looking forward to a day of rest tomorrow. You might say to yourself "if he is looking forward to a day of rest why train so hard", and that is a good question one that I asked myself before. The answer is this, rest and recovery is just as important to training and training effectively as all the work set off and on the bike.

Nutritionally things are going pretty good, I have been using a drip and increased my veggie (raw) intake as part of the drip. I am still eating carbs but have spread them out, also I am cutting them slightly to see how much I really need. So far I have good energy on and off the bike during and after work outs.

So far my goals are on track actually a bit above where I figured, I have increased my volume and am feeling the work but not over trained. I have Livestrong (a century) coming up, which falls during the first week of two weeks of go longer climb stronger, that will be a good marker. I don't have a time to beat I just want to finish and ride strong in the hills, I did do a 101 mile ride last year in 5hrs 50 it had some decent hills at the end but not as many as livestrong will have.
Cant wait, its going to be so fun to participate with close to 6000 others, for a great cause.

Gun

Form....it really makes a difference

Today is day two of the climbing boot camp, I was unable to get out to ride due to thunderstorms, so I did "Cyclo-Spin class number 1" it basically hits what I would have hit on the hills doing super spins. I could really see where my technique needs work (I guess we all can use improvement), when I was doing some of the spinning with one leg, I could feel when I was not spinning a circle the dead spot was very obvious. I also noticed that I was able to spin faster with less effort when I had good form.

All in all it was a good (sweaty) work out. Only 35 days left till the Tour of the Catskills, and regardless of how I do I am learning about myself and really loving it.

On a side note, at work I have noticed how my fitness caries over to my life off the bike. I am able to get into positions (I'm an industrial electrician and sometimes I work in very odd contorted positions depending on what part of the machine I am trying to get at) and stay there for long periods of time, where before I would have to get out get back to normal and go back in. A few of my co workers made some comments about my flexibility (but I will keep this G rated)


gun