Thursday, September 9, 2010
Thursday, September 2, 2010
Saturday, August 21, 2010
- Dura Ace Braze on Front Dérailleur $15
- Shimano 600 Cranks 175 square taper w/ BB no chain rings $15
- Ritchey Pro Clincher Rim semi aero $10
- Mavic MA2 SBP clincher rim $5
- 2 Specialized PRO Adrenaline 26x2.0 tires $40
- SRAM 9spd 12-26 PG-950 cassette $15
- SRAM 9spd 11-26 PG-950 cassette $15
- SRAM 9spd 11-21 PG-970 cassette $15
Wednesday, August 18, 2010
Sunday, July 18, 2010
Wednesday, July 14, 2010
Smaller turn out again this week. Times were slower as well as everyone had to fight heat & a pretty good cross to headwind. Stacy Bertsch did set a new women's course record without using a TT bike: 26:23. She would have placed 5th in the Aero division last night!
Remember next week everyone races for FREE & their will be payouts! FREE MONEY! Plus if anyone breaks the course records there is bonus money.
Men Scott Sifferman 22:04
Women Stacy Bertsch 26:23
Tuesday, July 13, 2010
Tuesday, July 6, 2010
Small turn out this week only 12 racers down from last weeks 19 & no women this week. I guess paying people to race isn't enough to entice them out. People complain all the time about the lack of racing in Springfield. Give them a race & they still won't race. Baffles me. Oh well the people coming out are having some good training & making some cash in the process.
Wednesday, June 30, 2010
Course records are now set:
Men's Curt Evenson 23:14.0
Women's Kris Locke 33:48.0
Hope to see everyone next Tuesday!
Tuesday, March 9, 2010
Ended up blowing off training today. Got a massage & just didn't feel like fighting the wind. Plus I got called into work so had to fit in a nap with getting a bike ready to commute on & dog proofing the fence to keep the neighbors dogs out of my yard. I cheated on the bike & threw a set of road tires on my cx bike till I can build up a full fledged commuter out of my sscx bike.
Sent from my Verizon Wireless BlackBerry
Monday, March 8, 2010
Good weekend of riding. Sucks its my last weekend off for a month now that the spring races have started. Guess that means more training time.
Saturday after a nap got out for an impromptu FTP test in shorts & a short sleeve jersey! F Yeah! Surprised myself with a 15 watt increase. Guess all the training & weight loss is working.
Sunday met THE Espenkotter on the Highroad for some TT training. 45 miles of hills & TT bike time & my legs were SHOT! I pulled the plug on the planned 4th lap. It would have gotten ugly in a hurry. Still a great day of training.
If anyone is planning on doing the OCC Highroad TT I recommend using a TT bike with Deep dish wheels & a min of 11-25 cassette. I think the winning time will be low 38. I work the night before so its pretty doubtful I'll go. Though it is close & a good course for me.....hmmm
Friday, March 5, 2010
If you think about it a lot of small things become a big thing. For me I have the big picture stuff but like last season my consistency went to hell. I made myself a basic outline of what I consider the small things. Using this outline i've been making changes to my daily routine and race day prep. I'm sure most of it is nonsense but psychologically it can't hurt.
Here's my outline. I'll expand on some later as I work out more of the trial & error. This is a work in progress for sure & I'll add to or remove from as I go. Some of this I had to implement because of my new work schedule(4on/4off) some because it just makes sense; others because I have a feeling its going to work.
THE SMALL STUFF OUTLINE:
RECOVERY: in the past I considered this to be a day off or several days off. Its bigger than that and like an onion has many layers. This is a huge one & I'll touch on it more in the future. For now besides the days off & "recovery rides".
Compression tights & or socks. I was
a late adopter of this but it seems
to be working.
Ice baths after really hard workouts.
The research is out there.
Massage. This is a no brainer since
my wife is a massage therapist.
Recovery drinks mixes & good old
DIET: plain & simple my diet in the past has sucked. I've cut out meat & started to really pay attention to what I eat. Its paying off since I feel good & my race weight is getting lower.
SLEEP: this is a biggie for me. Being a nightshift worker sleep is a precious commodity on the 4 days I work. That said some simple routine changes have gained me on average 2hrs a day extra sleep. I know this because I've started tracking my sleep. Small things.
TRAINING METHODOLOGY: this one is hard to explain without getting into a long winded debate with myself. Basically I have become more consistent. I've obviously changed other stuff mostly how I approach a 4 day week. Which for me actually works out well since I can break it down into blocks. Also a new one is train more & race less. This one is forced on me since I only have wknds off every other month.
RACE DAY PREP: this is one I've been playing with for years & probably for years to come. First things that come to mind.
Warm up on the trainer.
Better more consistent warm up.
A place to race prep. I'm getting my
own pop up tent.
Race day hydration. This really
should be its own heading since I
need to work on it on a daily basis.
NOTE TAKING: I've started making more detailed notes in my training log so I can track what is working & what isn't.
I know there is more but I'm starting small to make the sum larger. Already 3 months into the year & I'm noticing changes for the better.
Things I need to address are: core strength & flexibility.
Sent from my Verizon Wireless BlackBerry
Thursday, March 4, 2010
First poor kid has pneumonia. She's hacking away like mad. What's bad is I'm on shift so Amber is doing the brunt(read all) the nursing/mommying. I have to give it to her she is weathering the storm well. I helped out by picking up coloring books & a dry erase board that has outlines of the alphabet & numbers so she can work on her writing skills. She cam count pretty well & say her alphabet & is wanting to start writing. Anyway she liked it a lot. So hopefully it took her mind off being sick for awhile.
I just hope for Ambers sake she doesn't get sick. I got up & around tonight so Amber could go for a run. Her asthma can't handle cold weather so this is her first run in a few weeks. She took dog #1 with her, which was good for him. Not so good for dog#2, who has codependancy issues & freaked out the whole time he was gone.
Took today off since I slept like crap due to barking dogs & just being overly tired. That ended a pretty good 10 days of training. With descent temps in the forecast I should be able to get some good training in. Especially with a TT day scheduled for Sunday. More training with the Espenkotter & his damn P4 on the Highroad. Going to do some comparisons of road bike to TT bike on the course. Plus fool my legs into some hard efforts. There is even been dome text messaging about a 100% effort to see how bad I can break his legs. Though not sure I have a 100% effort in my legs just yet. Probably should try since I might not race before Hermann.
During the last 10 day block I put up she really good 5min #'s in an 8x5min interval session outside. Seems weird doing intervals outside now that I have become used to doing them on the trainer. But as everyone says you can put bigger #'s up outside.
Let's see what else? Amber & I talked about an East coast VERGE trip in Nov. Looking at two wknds/4 master's races. Spending the week between with some tourist type stuff. She's onboard so need to figure out the dates. I'll get my ass handed to me since I'm sure ill have to back row start but it will be fun to actually race those I follow on TWITTER.
If I had my crap together I could have rode my commuter to work tonight & tomorrow night but alas I don't. Going to have to get it ready since it looks like Spring is almost here. Work is a whopping 7miles from the house so I have no excuse not to ride to work now its warming up. I'm just not hard core enough to do it all winter. Been there done that, it sucks, don't want to do it anymore.
Finally set up Google reader on my Blackberry. All it took was me switching from the native BB browser to Opera Mini 5 beta 2. Let me tell you if your not using Opera your an idiot. It freaking rocks. Now I have more frequent access to Reader I can actually keep up with blogs now. Especially since some of you refuse to use TWITTER & Facebook just pisses me off most of the time.
Which reminds me went to the Dr. The other day. Turns out low tolerance for crap isn't a medical condition. I do think the Dr. was willing to write me a note saying I should work days...that is if I was willing to work days. He also said I shouldn't switch my sleep schedule on my 4 days off. Told him that wasn't going to work for me.
So for now I have made some changes to my routine & have gotten my on shift sleep during the day up to 7hrs from the 5 I was getting. Already made a big difference. I think the extra sleep & my continued focus on my diet will pay off in spades come cx season. 4 days off at a time doesn't hurt either.
Ok I've binged & purged time to let this update go. This update done from my phone so typos & spelling where thrown out the window.
Sent from my Verizon Wireless BlackBerry
Monday, March 1, 2010
Wednesday, February 17, 2010
Friday, February 5, 2010
Saturday, January 30, 2010
First go around I wasn't impressed with the 2x8. I thought the recovery period between the two 8 min efforts was too long. I did the Friel method a bunch last year & really liked it. Mostly because I could train hard the next day. I'll see how tonight goes(especially after 24hrs w/out sleep & a night @ work).
As for the test numbers were up slightly. Which I guess is a good thing. Not as high as I would have hoped. But I did take 3 whole weeks off due to sickness in December. We'll see if I can keep moving up. I want to gain another 20 watts before my first "A" race in April. Big goal I know but what are goals for?
Thursday, January 28, 2010
Tuesday, January 26, 2010
Thursday, January 21, 2010
Monday, January 18, 2010
Not much to say really. Lots of indoor riding. Lots of work. A few random health issues.
Ive been able to switch up my sleep from nights to days pretty good & have actually been getting in some good sleep in 2010. Yesterday was a screw up on my part. Slept too much after my final night then couldn't get to sleep last night. Slept in today till 10 so hopefully I can get to bed at a descent hour tonight.
I've been conducting a little experiment during my 4 on work days. One day I'll sleep in my compression tights, the next in my compression socks. Initial data (wattage #'s) is there might be something too this compression thing.
Last Thursday I woke up with a killer toothache. Earliest I could get to the dentist is Tuesday. That makes 6 days of orajel & pain killers. Not much sleep( two days with sporadic totals of 3 hrs) & a lot of grumpiness. I'm ready to have all my teeth yanked out at this point! not really but tooth pain has to rank up there as some of the worse.
I've also developed a random cough. Nothing bad but annoying. I've been reading some studies about health issues night shift workers have. I'm lucky I'm as healthy as I am. Night shift jacks you up physically.
I've been trying to take better care of myself by eating better as well. Amber floated the idea of going vegetarian in 10. I jumped on board to support her(she has had one miss step with a chicken breast). Its no big deal for me since I was a vegetarian for almost 3 years in college. That is till the running miles broke me down. We'll see how long this little experiment lasts. My diet was shit so it can only help with putting another brick in the wall that is all the little things.
Monday, January 11, 2010
I have managed to ride more consecutive days than all of last year. 10 straight vs 9 for '09.
Those 10 rides break down as 8 trainer rides, 1 on the road, & 1 on the mtb. Not much variety there.
I'm just in prep mode mode right now so no real specific workouts yet just getting some ride time. week end:
1/03 4:07:08 (3 days) TSS 199 KJ 2774
1/10 7:02:16 TSS 376 KJ 5115
So far I've spent 3:20:08 @ 220-240 for 29.8% of my training time. That's The Tempo zone for me. Total Tempo is 39.1%. Total Endurance Zone 39.4%. Base, Base, Base.
Real workouts start in another week or so in by build for #Bandcamp10. 3 Days of Big saddle time.