laying it down in the snow

We all have different Ideas on winter training, for some it is a vital time of yr. laying the foundation for a big race mid summer or tuning speed for the early season duathlons. For some, winter will be a success if they gain less than 10 pounds. What ever your motivations for this winter; balancing a structured plan with a good dose of spontaneity will get you in the best form ever, physically and mentally.

Out look:
If you live in the northeast or anywhere that snows in the winter, and your not a pro, you simply can’t train as much in the winter. With darkness coming around 4:30pm, fridged morning temps and icy roads it just not possible. We won’t even get into jobs, girl friends, kids, wives, the patriots game schedule, etc…
So now that we are at peace with the fact that we simply can’t put in as much time as we may want, We can focus on what to do with the time we have.

Getting start:
Find a routine. With cold temps, warm beds and stale indoor air it is easy to get “off track”. Try to find some kind of routine. This could be 1 workout or rendezvous with a friend per week. ie. “every Wednesday morning john and I run together, no matter what.” “Thursday night I do the spinning class at my gym.” Even with only one appointment per week with your body you can maintain your fitness. Find something that works with your schedule so it will be easy to keep this apt and not get side tracked.
This can work for you in a great way if this one work out focuses on your weakness. I have known athletes to turn there swim that puts them 5 minutes down to 1 minute up, over the course of the winter!

The bike:
These time constraints really hit hard when trying to work on your bike, especially if you are training for an early season ½ or full Ironman. First thing to do is invest in the proper warm clothes. Water/wind proof booties and gloves. Warm tights, thermal cycling jacket, hat or helmet cover. Investing in proper cycling winter gear will make your cold rides more enjoyable, more effective, and maybe a bit longer. One trick for the cold feet is to use shoes 1 size to big and put in two insoles. And don’t jam your feet in there with to many socks. You’ll restrict circulation and have lumps for wood for feet in less than an hour.
The trainer can be your worst enemy and your best ally all at once. If you are going to improve your riding regular visits to the trainer will be a must but they don’t have to be torture.
-Don’t do the same thing day in day out. Mix it up with trainer workouts and the amount of time you spend on it. Try something new once every 2 weeks or so. like watching football with your buddies 3- 4 hr’s with big gear climbs every commercial, sprints every field goal, and hard tempo every time your team is on offence would make even Mark Allan slump over the handle bars by the final 2 minute drill.

-Keep your mind busy. When your not with your friends watch tv, listen to the radio, read.
- stay focused. I have just given you ways to distract your self from your work but the best way I find to make time fly is to have specific workout and stick to it, to the second. Warm up, cool down, some 10 minute strength intervals, rest intervals. You’ll find that riding for less than an hour becomes pretty difficult. Take care:
It is important that your take care of both your body and your equipment with the same care as you would in the summer months. Proper nutrition and stretching is vital to staying healthy and on the upward path. Care for your bike and trainer is also a must. Just because your not out in the rain and dirt doesn’t mean you can just get off your bike and be done with it. Salt will build up on your bike and trainer and will destroy both if you don’t clean them. They will surely fail you when you need them most.
Work outs:
Technique work is something that can be and should be incorporated into every workout on the trainer. A clean efficient pedal stroke is something that every triathlete and cyclist can reap huge benefits from, more so than most realize.
One leg pedaling: 30 sec. each leg x3. pedal with one leg. focusing on pushing the pedal all the way around the circle. Keep pressure light and body still.
*incorporate this into your warm up and cool down every time you ride the trainer. fast/slow pedal.
Pedal in a large gear at 50-70 rpm’s (slower than you ever would on the road.) for 1 minute then immediately drop to a low gear and spin a few beats higher than is comfortable. 105 or higher. Do this for at least 10’
This will raise your HR and your exertion level a bit. Don’t focus on working hard rather trying to be efficient and be able to do this for longer and longer periods of time. Level 2-3. This is an excellent way to work both your cardio and your pedaling efficiency.

Boulder Cross Series # 4

The finish of today’s Cross race would leave us with only one last event in the Boulder cross series. It has been a goal of mine to make the top ten over all. They award the top ten over all and you get some booty too. Starting out in Sept. I figured that this would not be nearly as difficult as it has been especially since I am only racing cat 3! Hello! Looser patrol! Not knocking any 3’s I have had my butt handed to me every race. and while I do race P-1-2 on the road this is a totally different sport. And I applaud anyone who saddles up for a race.

Know you know I am not one for excuse but for what ever reason my hamstrings were wound up like a rubber band ball for the last 2 days and I could not loosen them up.

My warm up was fair, could have been a bit longer but forgetting my money, getting a flat, and the Mexican food for dinner last night had me… busy pre race to say the least.

The legs didn’t feel great either. I got to the start early a few more hammy stretches and I did what I always do at the start of every race, feeling good or not. I looked around, convinced my self I was the best and I would ride like a god today.

Only a 20 minute ride away from my house the course featured lots of washboard grass sections, a few off camber high speed turns, an EK leg breaking wall of a run up, sand pit the works!

I was second row at the start. The starting section was probably the best section of the course for me, I had to really nail it. The gun went off and after a few hip checks I was around 15^th wheel. “Ok not bad.” Off the gravel path onto the uphill bike path around a corner into the sand pit and back out. I pasted maybe 5 people. I was riding well and closing gaps fast. I got into the front of the first chase group. The leaders were 3 or 4 and gaped everyone fast. Looking around I was in good company. Guys who have finished in the top ten lately. A glance behind humbled me as 10 more guy on my wheel were thinking the same thing. Letting strong man Matt Operman take the front I was content to follow and a lap later the ten followers were now the chasers. Sweet! “8^th place EK!” some fans yelled. “8^th! Nice this is good”. As we started the 3^rd lap Matt looked like he was feeling the pressure and seemed to slow. I punched it as we hit a paved section now riding in 6^th – 9^th place I figured, and I was pretty happy. In the mix! A few minutes later I hit the run up. Matt and company were right behind me. 16 minutes into the race and it was clear that my attack was a bit to much for me to handle. I could have gotten in a nice recovery in that section but I went for it. My 3 chasers turned into my fellow riders and then my leaders quickly. I tock a deep breath and tried to get a rhythm going. I did, but I could tell it wasn’t what I was capable of. I had made a huge tactical error in my amped up rage brought on by my good start and company after 2 laps.

I tried to not make any errors and keep a rhythm going. In the end finished 12^th. A good result for me yes. My best yet but the top ten again was in sight and there for the taking. No go in this sport. One mistake, one mishap, one little brush with bad luck and its over.

One more opportunity to make the top ten. Doubled points. Stay tuned.

Fall planing

Turkey day!!
Your thinking “its Thanksgiving! What could I possibly do for training??? Turkey Carving is some of the best deltoid training there is! This will make you more stable on the bike and resist fatigue longer! Don’t miss the opportunity. Actually I am kidding. Thanksgiving marks the beginning on the holidays and the beginning of the long difficult road to start training again. I have fallen victim to this before. First its time to rest, then turkey day. Then comes along then Christmas which slams full speed into new years. Throw some travel for work in there, a vacation and maybe a wedding (went to a new years wedding last year. Best time ever) and the next thing you know its February your turning 29. Again. And you are barely going to get in 6 weeks of base training before spring.

What to do?
Its time to plan. The answer here is this is not the time to stress about training but to plan ahead. And before we can plan one must look back at the past. Your past year or more of racing and training can be the best thing on can do in planning for the next season.
Here are some steeps to get you on the road to success.
1. Write down your general goals. Things that you want to focus on in general. Ie. Become a stronger runner, spend more time training on the bike.
2. Then write down specific goals: these can be precisely measured. Increase threshold wattage to 300. Run sub 30:30 minute 10k.
3. Then write down your goal races, there dates and rank them in priority.

Now you know where you want to go. From here you can look back and see where your coming from. Look at results, your notes from training and races. This is where you need to objectively look at your performance and figure were your weakness, limiters and strengths lye. This is something that should be done with your coach. Don’t have one? Get a consultation. If you have done your part, steeps 1 up to here, you can have a very useful 1 hour conversation with a certified coach. Money well spent. I just did this for my self!
You will now be armed with essential tools for planning and training for your season.
1. You have you goal races down in the calendar.
2. You should know what key skill and abilities you will need to meet your goals at these events.
3. You should know what weakness match those needed skills (your limiters).

After this planning you will know the most import things to know for a successful season. Like our old hero’s would say. “And knowing is have the battle” ~GI joe~

By Coach Eric Kenney
www.performancetrainingsystems.com/about/ek.html

USGP Cross, Boulder, CO

The plan this weekend was to not race. Get caught up with some coaching matters, relax, and hit the road bike a bit. But after watching the pro race on sat and finding out that there was $1000 dollars up from grabs in the cat 3 race for top ten… I had to give it a go.
The race was a bit earlier than normal. 10:30am. No worries however with the race a mere 2 minute bike ride from my house. Some food lots of fluids and I was off. Register, pin the number and some intervals to warm up. It was already 10 and no one was allowed to warm up on the course. Not ideal but we were all in the same boat. A friendly racer gave me the low down and I watched the end of the cat 4 race. After getting to the line 30’ early I was mid pack. In the field of around 100. I knew for me to get into the top ten I would need good legs, a technically perfect ride and some serious luck.
The gun went off and it was one debacle after another. A crash on the right squeezed me a bit. Then onto the grass bottlenecked out, once, twice, three times. My handle bars got caught in someone’s front wheel on the run up, sorry. Then I got bumped into and knocked over. Into the sand pit which looked like I could ride through? Nope! Dismount and flop. Face in the dirt one leg still clipped in. I finally started to get my rhythm when a bad turn caught the route marking tape in my handle bars. As I ripped out the stake, 2 other riders crashed into me. Down again. I remounted and looked at my clock. 9 minutes. Over 35 more to go, great… I tried to get going and did pass some people but it was to late. Not only was the top ten miles out of reach but so was the top 20!
I tried to remember that this was all training for me and focused on cornering well and keeping the pressure on. I have to say however the winner Brian Alders, a fast fit lad from CU, is some one I know. He is in great shape after MT. collegiate nationals. Last weekend he had some bad luck with his chain dropping in the first 500m of the race. This week it happened again in the starting crash. Last week his 5th place wasn’t enough and his determination showed. He moved from what must have been last place to the lead group and pulled away from them before the last lap. Defiantly the ride of the day! I finished mid pack and had a rude reminder of what bike racing is all about.

Boulder cross #3

After the nice 40’ warm up ride to the race Lindsay and I parked at the Full Cycle (the shop a wrench at) tent and truck. I surveyed the course while Lins tock in some race atmosphere, a burger and some brews. I got in a warm up lap on the course and I was immediately worried. The first half was flat sections on the hard pack beach and field. But the pavement and field section were riddled with either turns or brain rattling, washboard bumps. None the less I felt this section was where I could make up time. But then the course rolled into the off camber sandy turn down to the beach. Then up the what seemed like a 4 mile slightly up hill beach run, back down the beach in 5 inch deep, balance sucking sand to the muddy shore that required what seemed like 500+ watts to turn over my 39/27, then to the easier gravel and paved section!
standard cross I guess, and I was standardly terrified.
I warmed up well with some hard efforts and was pretty sauced on cytomax , sport legs pills and 1 can of GO FAST. I got fairly good position at the start in the second row and we were off.

I got a solid hole shot into around 10 position but as I braked getting ready for the right hand turn everyone seemed to be much more confident about there turning skills than I. This is a normal thing but this time it was crazy! Then, about… no the whole field came by me, tearing ass into the field straight ahead. What the fu*!? Ohh!? I guess no right hand turn on the first lap? I guess they told us this at the start but I never heard it. Neither did Lindsay but what ever.
So I wasn’t in the first lap lung busting mix up front but on a positive note. I wasn’t in the first lap, lung busting mix up front. around the second lap when 75% of the field realized they had just gone way harder then they should have and I started to pass some folks. I got into the top 20 and laid down the best pace I could. I handled the course better than I thought I would but it was the toughest course I had done yet. Training or racing, granted that isn’t that many courses but point is it was more difficult than last week. And combined with my race course knowledge snafu I was under the gun to place better.
The lap cards read 2 to go fairly early so I gave it everything focusing on making no mistakes. I had one carrot in my sights with ½ a lap to go but just couldn’t get by him.

In the end I finished happily in 16^th, and unhappily I finished in 16^th. I did better than last week which was good and with the difficult course my improvement was solid. But I couldn’t help loath my stupidity at my lack of course knowledge of the starting corners and the thought that a top ten would have been easily in hand.

A good lesson learned and another fun race in the bag.

More soon.

Boulder Cross # 2

With the lady gone for the weekend I have been rather unstructured this weekend. 12 noon came upon me fast and the next thing I knew I was driving around Broomfield, CO looking for a bunch of cyclocrossers riding around in the mud drooling all over them selves. I found them with plenty of time but as I got dressed I began to wonder how long my bowl of grape nuts I ate 4 hours ago would last me? All day. That stuff should be illegal!

I previewed the course and it looked good for me. With some long flat, grass sections and only one (if a long one) running section. I warmed up a bit and it was time to roll. The weather was quite chilly, low 40’s, but the sun was strong as it always is out here. The start was… a cross start. Crashes, yelling, chains and gears make awful noises. I managed to avoid them taking the first turn on the flat grass start wide. I was around 15^th or so as the field hit the single track/ bike path. I went all out for the first lap. I past several people on the clogged run up, hit the fast section that would bring us onto the large field and to the start/finish line.
Right about here I realized that I had not warmed up nearly enough. My lungs burned form the cold air and my mouth filled with flem. This made breathing rather hard as my nose was in the normal “working out in cold weather” situation. A minute or 2 of some professional hacking and I was square.
I focused on my own rhythm as what seemed like 20 people past me in my lactic acid over dosed state. I was blown but riding well, making it through the tricky section on the bike without loosing momentum. A few friends were there as giving me the status on where I was. “25^th Ek, 2-5!” they yelled. That’s not bad I thought. I wanted to make top 20 as you need to be in the top 20 to get points for the series. I found a good pace and kept chugging away. Then I started catching people. “23^rd EK, 2-3!!”. I was moving up. Keep pushing I told my self but I had to be cautious with my effort. Cyclocross is one high power acceleration after another. Go to hard and you’ll be standing still. Literally. I came by the finish with 1 lap to go. I put a little more into the legs. I had 2 people in sight to catch and 3 breathing down my neck. “No mistakes”, I thought. I could take a risk and gain 2 seconds or loose 30. I went with the steady, no mistakes strategy for the whole race. I was pulling away from my chasers on the non technical sections now and gaining on the riders in front of me. On the last run my legs felt like cement and I missed my shoulder with the bike. Still smooth I pasted one on the re-mount and another with 200 meters to go for 18^th place.
I was broken. Lungs burning unable to take a deep breath without hacking and coughing. I was pleased. The course wasn’t to difficult letting me keep my rhythm better than the last race.

More racing to come next weekend!

Boulder cross series #1

The Boulder cross series is pretty nice in the sense that I can simply ride to any of the races in about 15 minutes tops. And with shot races it makes for easy logistics. Today was the first race in the series. I decided to race Cat 3. I could have raced 4 and probably still not have won but I was afraid of the back lash I might have received. I did my normal not long enough warm up, and there I was on the long straight paved section that was the start. I got a good hole shot and was riding 2nd wheel until the right side of the pack surged and I went into the dirt about 15th. I was pretty happy with that and focused hard knowing that this first 10’ or so would be the hardest part of the race. as we hit the first run up I dropped my chain, and lost about 20 places. I got back on track and drilled it. I passed a few guys and found myself in what seemed to be the second group. Pretty large, about 12 guys or so. A few bobbles and surge at the front w/ me at the back and I was gapped again. Lap 3 I started to think I better walk the “run ups” because I felt like I was gona puck! I pushed hard on the long paved section and my chain dropped again. Lost that group for good. I was now really suffering and riding with 2 guys towards the back of the race when… yes, my chain dropped again! This time because my arms failed to work when I tried to pick up my bike. It hit the barrier and I dragged it behind me for about 10 feet before I could muster the strength to shoulder it. Pretty sad. Then luck came my way, one of the guys who dropped me on my last chain bobble dropped his chain. Ahhh redemption. I flew past him trying to save my, uhhh 3rd from last place finish and did. I gained on a few others in the last lap as well.
End result: not sure on the placing but not good. I do have a hacking cough, my left knee hurts and I some how have a Charlie horse in my right quad? No clue how.
So worth it? Ohh yeah! If I can keep my chain on I think I can go mid pack or better for sure.
Till nest time…

Day 4, Downtown Burlington Crit:

Last year with my waning form and bad positioning at the start proved to much for me to handle and my race ended fast. This year despite being a bit down from not being a rock star in the road race I pumped myself up and got ready to rumble. I won the sprint to the line after they called up the GC and jerseys. The first five laps was fast, all out riding and it seemed to me I was about mid pack. Better yet when the first, be it subtle, lull in the pace came I seemed to recover fast. Good news for me. I rode strong and avoided the 2 crashed that happened right in front of me. Mostly just people making minor mistakes and going down. No big pile ups.

I was able to move towards the front a few times but Joe was fine. In perfect position as usual. I conserved my energy for when it may be needed instead of attacking for a little personal glory. In the end Joe was able to get a few GC points at a mid race sprint and move back into 4th over all.
I moved up from 40th to 29th after surviving the crit. I was told after the race that about 40 riders were dropped. I was pleased and the team did great. 4 riders in the top 20!!

Day 3 Road Race:

we started with rain. And more was on the forecast. The race started with a fast pace. Per- usual. The sprint was hot I was in my biggest gear just in the pack. After that we settled a bit and I moved to the front for the first climb. Bethel Mt. road is a steep one. And at 5 miles it settings a bit. I felt good. and road in the top 10 rides to the top. Grabbed a water bottle at the feed, ditched the rain cap and plunged down the 40+ MPH decent in the rain. I descended quite well. Never really loosing a lot of my position. we dropped about 1/3 of our 125 person field. Quit a lot for only being 35 miles into the 104 mile race. the pace after the decent was high. Our team laid down some hard tempo to set up our man for the KOM jersey. After hurting everyone he escaped into a small break but was pulled back on the next climb before the top. Mean while between the first and second climb. Our GC and most important man, Joe, was having some trouble. After hitting a vertical crack in the road his carbon wheel was ripped up pretty bad. It was rolling but breaking was impossible. A team mate gave him a quick wheel change. And 3 more of us chased him back on. A hard chase but not to long and Joe didn’t have to do any work. After a 5’, breather I went straight to the front again and we hit Middlebury gap. Another big climb. 4 miles of 2-4 percent and the 3 miles of 8-12%. We hit the first 4 miles pretty hard and this was the first sign of heavy legs I had. The climb hurt but I was there in the top 20 or so over the top and the race leader attacked. This was a critical move and I didn’t see it. Not that I was going to go with him and the 4 others but the chase it caused on the 20 mile rolling decent was the hardest most desperate section of the race. I was in a small group just behind the main leading group of maybe 30. So… race situation: leading group of 5 w/ race leader. Main field of 30+. Chase group of 15 maybe. With me. We had Joe in the first “main group” group with a few teammates. But not me. 40 miles to go. last 10 miles of the race, uphill. The chase was hard and I was feeling the pressure. I got down some red bull but its tough to eat descending at 40 MPH. the tail wind on the decent made for a fast one with stretches at well over 50 MPH. And made it very hard to catch the group ahead of us. At the bottom of the decent there is a sharp right/ left had turn. I was gapped just a bit buy my group I was in. the menacing tail wind quickly turned into a head wind. The group I was in now just catching the lead group. And I was 300 meters behind chasing at 28 MPH into a cross/head wind. Not easy. After 10’ or so a came to a down hill and was blasted with a head wind. And that was that. The group drifted away. I road alone for some time then with a group of 3 others for a bit. Then alone again on the climb. Never caught by the bulk of the peloton further behind. I finished 43rd. not bad I guess for being dropped 25 miles from the finish. Joe are main man for the race came in 5th and now lies 5th over all just 1 point out of forth and 9 away from first. a great ride by him today and still more to come!
I love this race.

GMSR Day 2

The circuit race at GMSR is one of the best races in NE in my mind. A classic. However this yr. shortly after the start a crash was caused by a misplaced car. The crash was large. I am not sure on the final injury count but I do know that I have never seen more broken bikes from one crash in my time. I avoided the crash and caught back on with a short but hard effort. With out a chase car and one lead we neutralized ourselves and to make a long ridicules story short they canceled our race. I am not sure how that came to be the best decision but that’s what it was and its over.

GSMR: Big world Prolog:

The mass start up hill prolog of he GMSR can be the hardest, most painful effort one make on a bike in there life time. Climber or not its hard. 1 mile neutral through town. Neutral in a nervous pro-1-2 field means 23 MPH. as we hit the climb last yr’s race winner had his team put everyone on the rivet. The first 4 miles of the climb are not steep. Only 1-3% not hard but not flat. We averaged 27 MPH. I was caught in the back of the pack after the ride through town and riding at that speed had me under pressure right away. As we hit the last 3 miles of 10% grade I saw that Joe our GC man was up front. I was supposed to be there as well. I had been chosen to be one the final riders to keep him into position in the final km’s or lead him out if that was the case. Now I was just trying to reduce my losses. The entire target training team went backwards fast after there blistering pace setting. I went hard in the first 1 km trying to gain some ground on the front of the pack but they were 45” ahead or more already. Loosing position in this race can be the end of you. I was determined to keep my pace if Joe or another teammate had a flat or a mechanical issue I needed to be as close as possible to help. I found a good rhythm and wasn’t blowing up. The more I pushed the faster I went without paying any price it seemed. I dug deeper, pushed harder and passed more riders. I could still see the lead group and the amount of riders between me and them was getting smaller. In the end the climb to short and more so the pace way to high for me to catch them. In the end I did feel great and finished 30th. Not bad for starting 120th but fact of the mater is I should have been in front when it mattered. There is more to bike racing than pedaling hard. Lots more.
Joe, our GC man, got the job done and finished 4th. He saved the day as he does a lot and we all will surly be called upon in the days to come.

Denver Crit

The Federal Center crit in Denver isn't really a crit, but a circuit race. a 3.8 mile course with 12 turns. yes 12. Some were easy to pedal through, some not. And at only 75 minutes things were sure to play out like a crit. there were 2 sections on the course that were into a slight headwind and just barely up hill. Hard sections for sure. the course gained 100 feet per lap.
after the first lap off attack, counter attack a break was away. I even had thoughts of trying to bridge, I was cornering well and recovering fast in the pack. the pace slowed a bit then picked up again. going into the second lap 3/4 0f the way through lap 2. a bike went flying up into the air. without rider. "huh... that’s not supposed to happen." just then 2 more rides, with there bikes, went of the road into the dirt. I slowed almost to a stop and weaved my way through the carnage, hacked my way through the turn right up the road and when into full flight. I brought back a few rides but they sat up almost right away. I put the hammer down starting to realize that the "peloton" was now in 2 peices. I was chasseing the second group and they would surly be at full speed until they caught the front main group. after almost a full lap of chasseing alone, catching the back of the main pack twice only to have 5 guys in front of me to sit up. I watched the pack drift away.

"maybe I should down grade?" I thought.
a few guys came up from behind me and we road steady and strong to the finish picking up riders every lap.

there was a bit of friskiness in the last lap but it was for probably 40th place or something.
I was pretty frustrated after. I think I could have had a good race. been a factor. of course I had to say before the race, " the bike handling skills out here in CO are much better than that of New England, in general" and sure enough. bamb.
I guess it could have been much worse. I could have crashed. and lets not forget we didn't get into a car accident on the way to, or from the race. so really today was a huge success!!

salida omnium: TT

I signed in went over the machine and started to get ready. Plenty to drink I was pretty well fueled and after my ride in boulder that morning I was felling confident. The course started out of town and ran 7 miles or so back into town, losing about 300 ft. of elevation. I was worried that an 11 tooth sprocket would be more than necessary but as it was the dead straight headwind made for a slower ride. I felt good, the best I had yet since being here. I started steady and started to build into my rhythm. The distance was ticking away fast. I was feeling strong and I looked ahead to my 30” man trying to gain ground on him. However, my sight shifted to another man in front of me. My –30” man. Yes I was not only passed by him but I was passed before the 2 mile mark. now... I am not one to make excuses , however with the “fast” downhill course and the dead straight headwind, being aero was… a huge advantage. more than normal I must say. My carbon wheels are light. Very light in fact. But they are not TT wheels. No dish at all. And after riding for about 30 seconds I could feel the “lack of disk” that I was having to over come.

Mile Horgan Hill climb:

for you east coasters think the prolog of GMSR times 1000. well all right not 1000, 999. it really is brutal. For you rocky mountain, mountain goats its… well, just another Sunday morning I guess. 18 miles. 4 miles at a gentile grade. 2-6% then 10+ miles straight up. I was doing all right in the first bit but the old heart rate was really high. I have been know to put out some really, really high avg. HR. I have a pumper. So I tried not to worry but it can’t be ignored. While trying to stay attentive to the race I tried to relax and find any inefficiency in my riding. I stood up once or twice to try and shake it out but it didn’t work. Some pressure breathing I tried everything.
When we turned onto the first real steep climbing on sugarloaf rd. there was an attack and I was out of position. well, what ever I have bigger problems then being on the right wheel. I pushed hard up the first steep kick. Trying to make it into the first group that was already forming. Almost there. I slowly reeled them in but as I did more people fell off the back of the elusive “pack”. And as they did, it got further away. I settled in with 6 people on my wheel and only one willing to help I was worried but it was 10% now. I figured finding “my” rhythm was more important that getting the 8 MPH draft. At one point they all came around me but most started to crack and I reeled them in again. I had a moment around ¾ of the way up the steep middle section where the legs really started to give. The RPM’s drooped and I thought “ damb it, this is it, the lights are on there way out.” I tried to stay strong and get to the next “easy section” a short bit of maybe 6%. The RPM’ s came up. The legs got some energy and I started to push hard up the last section. Catching and dropping a few more people.
Over the top, the crux now behind. Things would get tactical here. A fast short, decent then onto the dirt road. Up again. I latched onto one guys wheel and I was now in full suffer mode. The 2 times I did this climb in training this is where I would start to crack. I realized this was coming up on me fast. I pushed through. Another short fast decent, on dirt this time. The 2 fast, down hill turns proved to be to much for me to handle. I was dropped but clawed back to one other rider. We shoot out onto the peak to peak highway for 2 more nasty rollers before turning to the finish. Me and my new best friend drilled it on the rolling roads and as we started to latch onto the next group we hit a steeper incline. ”come on EK get up there1” I said to myself. I dug deep out of the saddle now. As I came to within about 3-5 meters of them the man on the front switched and I could not match the slight change of pace. I drifted back. turning onto the finishing road I dug deep still thinking with a bit of cat and mouse I may catch them. No luck but I was done. again not real happy but not real upset… it will come. I will come around to full potential.

Dead dog day 2

the double header. Crit at noon, TT start time at 2:43:30. a busy day was ahead of me. I awoke around 7 or so. Breaky, coffee checked out of the hotel and drove out to the TT course to give it a run over. Nice course, wind would make the slight downhill’s hard in the first half and the hills on the way back… still hard. Sweet! At 8888 feet and 1 crit in the legs this should be pretty interesting.
Back into town. Sign in, warm up a bit more and its crit time. Only 50 minutes but I was still worried. After 10’ minutes or so I became more confident as I was cornering well recovering well and with the small field I was able to move up relatively easily. I would have liked to give a cash prim a try but I was always out of position. I moved up with a few laps to go and as the group was chasseing a break with 1 lap to go I gave it everything I had. I managed to stretch the pack and bring the break into striking distance but I just didn’t have the gas to break the elastic and/ or get all the way to the break. I finished in the pack but I very satisfied with my riding. We avg. around 26.8 mph. on a flat, 6 turn course with a bit of wind. Not to bad I thought, especially with only 40 or so guys in the field. Ok, recovery time. I downed some recovery drink and extra water. Spun for 15’. Back to the car, change the wheels, change the break pads, mount the aero bars. “Looks good” I thought.

I hadn’t ridden in my aero bars since last July. Never mind do a workout or an actual Time Trial. But I wasn’t worried. This was training and I was feeling confident after the crit. TT.

The Trihydro High Altitude time trail is the highest, flat time trial in the US. A service road off of I 80. A very picturesque place acutely. With some rather bother-some winds. I felt good after the crit and was ready to go. squeezed into the skin suit and put on the long sleeve. It was only 58 degrees up there, And started with a short warm up. Instantly I felt horrible. “ok ok, don’t worry its just the crit. The garbage will come out of the legs any second now.” … “any minute, ok any time now….” start time.I figured I would take the first 1.5 miles easy. These were down hill a bit so I figured I wouldn’t push it to hard and build into it. I did that and road a pretty steady, solid race. A steady, solid, slow race. I just could push harder than tempo or the legs would fill with lactate and I would practically come to a stop. I did pass my 30” man a bit before the finish but it tock a lot.

Dead Dog stage race

I wasn’t excepting much today, but I was excepting more. We rolled out real chill for a few miles. But soon it was all on. One of the teams that had lots of numbers went to the front and caused some pain. That provoked a small break but with some more attacking they were back in the fold. After 27 miles or so we hit “the climb” 20 miles give or take the first rise was a mile or 2. Not so bad. I kicked up to 8% after a bit and there was an acceleration. A drifted back and then slid back then moved up again after the attack not wanting to accelerate to much. I knew this would be a tough go for me. After the first dig I was working hard but I felt confident. Another one came and I was now going backwards. I pushed on the pedals a bit more, nothing. HR was at 200. and my legs felt worse. We came to the top of the first rise where there was supposed to be a short down hill. Well down hill in WY means flat apparently. Bamb gone. I was off the back. And the real climb didn’t even start yet. I road steady and actually held the lead group for longer than I thought one should. But after a bit longer they pulled away. Far far away.
So what ever I wanted to race, good training this will be. I set some rules for my self. 80 rpm’s or higher. And at or under threshold. I had a long ride ahead of me. The climb had some steep sections but nothing crazy, 8%, maybe a bit more in places but 20 miles yo! I plugged along passing some then I got passed. At he top 10,500 feet just so you remember, we went down To the turn around, back up to the summit and down the long long decent.
The views at the summit, yes I was taking them in, were great. Only in my climbing days have I seem mountain views like this, along with snow on the side of the road in late June.
ok so down the climb. I descended as fast as I could no major turns but the head wind on the decent made it impossible to catch any sized group. back on the plans now I settled in for a 27 mile TT bake to the finish. A 27 mile into a strong and worst off very steady head wind. I kept eating realizing that despite my horrible performance I was still using lots of energy. With 10 miles to go a group of 4 came up, I hoped on and we rode a pretty solid pace to the finish.

”Very, hard training today… very, very hard training”
Victor Hugo Pena

Stay tuned for more tails form the hematocriticly deficient.

Lake Auburn RR, Aurburn, ME

I will be back in NE to race before the end of the year but still getting ready I had a sense of “this is it” about the whole day. waking at 4:45am in northern Maine so I could be ready in time was no fun but I felt all right. Some coffee, food ect… I dropped of my buddy at the exit off of 95 (his wife came to pick him up) I was already changed but still running late. Get my stuff ready, borrow some sunglasses from Ben (my team mate), decide on the combo of clothes (its 55 degrees and raining) ohh wait sorry pouring!
off we go! I rolled up to the waiting bunch as they tock off, just in time. I sprinted down the road and up to the back of the pack with some pointing and howls from the spectators. A break went away in the first few miles. It was large and we had 3 guys in it. After seeing someone crash them selves in one of the most dramatic crashes I have ever seen I sat at the back. I felt all right but I was starting to get gapped on most of the turns which was getting tiring. Combined with the steady fast tempo being set by the IF team it was no easy task “sitting in”. I was still felling good with 30 miles to go the break had been caught and things were heating up.

On the most difficult/ longest climb I noticed 3 men off the front. One of them was a Kenda/ Raleigh teammate. I thought “It would be great if I were up there too”, but didn’t want to promote the whole pack in attacking up to them. I shot off the front and only one followed. I put in a huge effort and closed the gap quite fast. Further more I seemed to recover fast and fell right into the pace line pulling through every turn. As we settled in Josh Dillon bridged up. A great effort by him. It must have been a long way as the pack was completely out of sight now. I looked around and became pretty happy with my self. Josh Dillon, Joe Moody, Toby Walsh, Barton and Connor form Boston Scientific. I was in good company. These are the strongest armatures in NE right now. I knew how I would play out the finish for Joe but keeping us all together to the finish would be difficult. With about 10 miles to go on the long climb again Dillon accelerated. I felt good at the moment and went straight to the front of our group. I laid down the best pull I had. We held him for a bit. I buried myself. If we could bring him back after an effort like this I was sure Joe could win. And even if he couldn’t I wasn’t gona let someone ride away without putting in 110%. After I through down another big pull we hit the short but 15% climb with the feed zone at its top. One of the Boston scientific drilled it and I was gone. I couldn’t respond, I had worked to hard to bring Josh back and was now paying for it. I got myself going again and actually held them not far ahead of me. I crushed it for 3- 5 minutes but they weren’t slowing down. After a few misjudged turns in the still pouring rain they were gone. The wheel car came by, said the pack was 90 seconds back. I still had 7 miles to go on some very heavy roads. I put my head down, grabbed a cliff shot and went in TT mode. I was really suffering but I was inspired by my solid riding and feeling strong in a group of real players. With 2 miles to go someone caught and passed me. Right on a short hill, I couldn’t grab his wheel. “FU#*!!!! Ok…ok… stay smooth”, almost there, I thought, . With 1 k to go I turned onto the finishing rd. people cheering out of the saddle now and there were 2 more guys playing cat and mouse a few hundred meters behind me. I gave it everything. I really did. At 200m I stood up and gave my best, been in a break-a-way for 30 miles got dropped and have been alone going full tilt for he last 7 miles, sprint. They both shot by me with 20m to go. I was pissed, yeah I was but again a good ride by myself. Joe got 4th or 5th and we had 2 more teammates in the top 15 giving us a big payout for the day. so I can’t be too upset I guess. a solid day and the race played out really well. Very pro. Leaving the strong men at the front to fight it out.

Montauk Half Ironman

Montauk half Ironman:
With a full summer of road racing at the pro level in me I had nerves of steel, strong lungs and arms that resemble a 14 yr old girl. I hadn’t run since January for any length of time, let alone for 13 miles. It was easy to say I was biting off more than I could chew, and some did say that. I had some very, serious strengths going into this race but as with every strength there are weaknesses. And mine were huge.Stats: Time: 4:56.00, 2nd age group, 24th overallSwim: 31’ (36th)Bike: 2:30 (12th)Run: 1:50 (66th)Ave Hr. for entire race: 169 (max 200, bike threshold 185)http://www.longislandtri.com/index.cfm?ID=4Training:I had four weeks. three after I recovered from my last stage race. I looked at the calendar and figured what would be ideal. It was then up to the body to tell me if it would be possible or not. After a few trips to Walden pond I realized that the swim wasn’t going as bad as I thought it might be. Running went slow at first just trying to get some tech. work in. with 2 weeks to race time I was able to run for 1 hr. Some long, hard riding, one brick and I was wasted from a hard week of training. With 1 week to go I was kept busy with work and life but I managed to get in 2 shorts runs and started to feel pretty good.Race day:The run had me worried the most. 13 miles! And there were hills everywhere. I was improving every day all I had to do now is play on my strengths and hope for the best. Early rise and I was wide awake. I laphed with my fellow races about my dream of missing the start, running out off T2 with my helmet on etc.. Funny yes but it could all come very true.Swim: I felt good, hydrated, feed and ready to go. The gun went off right after my buddies goggles broke. I wanted to help but there wasn’t much I could do. I was hoping to draft off him as he was a little faster than me in training. With in one minute I was in full panic mode, water in my mouth gasping for breath, and trying dodge flaying arms and feet. I went into a side stroke and tried to relax. I got some breaths, attempted to gain what rhythm I had and went back to work. By the ½ mile mark I was pretty much alone. Two or three guys were right in front of me who I tried to stay with. I was swimming a good line or so it seamed and as I rounded the second buoy with ½ mile to go I started to really push. I could see what I thought was the whole world out in front by a ways. The shore came faster than I thought and I was very grateful. Lots of cheering as I came into T1. as I tried to change out of my wet suit and into my skin suit. I quickly realized that I couldn’t feel my hands, they were useless, and my arms were worse. Totally swollen, they felt like pieces of wood. After that struggle I did a double check to make sure I had everything and headed out for the bike.Bike: After .5 miles on the bike you hit a hill. Not huge but with the panic of the swim still in my head, water in my ears and the blood still in my arms my HR shot up to 185 pretty fast. Or just stayed there from the swim. I took some deep breaths on the decent and tried to find my rhythm. It wasn’t long before I past a few competitors and then one slowly one passed me. What?! I couldn’t believe someone was passing me and so soon!? I picked up the pace slowly being sure not to push to hard to soon. After a few minutes the passer was caught and dropped, but I was feeling the effort. I tried to keep time checks on the leader to see if I was holding him, gaining time or losing ground. there were 3 or 4 out and backs so this was possible in a few places. I wasn’t long before I realized that I wasn’t that far down. I figured I would be mid pack after the swim but there wasn’t that many people in front of me. My fueling plan worked perfectly. In the last 10 miles or so I slowly caught a smooth and fast competitor. We rode shoulder to shoulder for what seemed like a long time he would pull ahead sometimes on the flats, me on the hills. In the last 5 miles I was going so hard I thought for sure not finish the race. I was now passing more people and quickly. The last few hills bit into my whole body but pushed the only way I know how. All out. Coming into T2 I was very concerned. I was worried about the run to begin with but the bike felt forced and my average speed was slower than I had hoped. 22.5 or so. Was I on my way to coming completely unglued?Run: In T2 a friend yells to me how great I was doing. “Ek your doing awesome, your kicking but! You rock, blah blah b… your in the top 20!” what! I stopped dead stood straight up and looked her, “no I’m not.” “yes you are!” she said. I couldn’t believe it. Not knowing where I was out of the swim I thought I had a bad bike because I wasn’t passing that many people. I know that I didn’t feel great on the bike but top 20!? I grabbed my secret gu flask and tock off.Mr. hammer time from the bike was right behind me and caught up fast. “nice riding man” he said with an honest tone and no glance. He soon drifted away up the road but no one else. No one was passing me? I felt as I was going very slow but not that much slower than others. I kept my steady pace breathed deeply and took in water. No cramps, in the legs or stomach. My legs were tired but I felt good. Energy to burn and I would need it all.¾ through the first 6 mile lap I was mentally starting to fade. So long I thought, I have to do this again. A few people passed me. The bonk was coming. I could feel it. I tock half on my gu flask. 70 kcals maybe, as I came through the finish area I grabbed a big cup of water and cytomax, walked, as I did on every hill, and drank it all. Picking up the pace again I grabbed a gel at the next feed and I was going good now. With a good blue print of the run course burned into my head I attacked the second lap and last 6 miles of the race. Before the hill bit again I tock the last of my flask and dug deep. Around this turn up that hill and I was on the finishing straight, I glanced out over the swim course and thought I swam today? It seamed so long ago. A passed a few people before the finish and as I turned into the finish area erupting in cheers I was in disbelief to see that I had broken 5 hr. on the drive home I realized that every thing had worked perfectly. My training my nutrition, my training, and the way I attacked the race with my strengths and used them again to get through my weaknesses.

5/1 - 5/7

Mon: 40' level1
*Comute to work. legs pretty tired from weekend.

Tue: 1 hr. level 2, some FP. and 5 sprints.
* raining out. legs feel pretty good.

Wed: Hills. Level 5, 2 hr total.
* raining out again. first 3 steady, last 2 with accelerations and sprinting the last 15"

Thur: 3 hr. (broken) level 2
*Spinning and comuting. feel good.

Fri: 90' a few sprints and 10' of tempo. otherwise level 2
* in NH at coaching seminar i was giving. really nice at waterville valley, great riding!

Sat: Jiminy peak road race. 93 miles. 3:40.
* Joe got 5th. crashed at end. worked a bit to bring back break late in race. a little rain but got sunny at end.

Sun: 75' recovery ride. Lindsay in town. spending time with her and don't want to push my knee. banged it in crash.

4/24- 4/30

Mon: OFF

Tues: 2hr. level 2.
*road with client for a bit. while she did some hill intervals.

Wed: wed. nite ride. 3hr total. (50' of riding hard) 175 HR avg.
* Joe Eric and I. rode pretty hard. dropped every one 3/4 of the way through, team TT to the end.

Thur: spin, commute spin, commute. 3hr level 2
*Did some Fp in class as well as 20' of tempo at end on pm class.

Fri: shake out ride 1 hr. with a few sprints.

Sat: Race. Sturbridge. avg. HR 170, (20' over threshold)
*was in break for 12 miles or so in middle of race. attacked at end with 3 miles to go. got caught.

Sun: Race, palmer. avg. HR. 171, (35 ' over threshold)
Joe 1st place! I felt good. attacked a lot between mile 50-65. rode in support at finish. got 14th

April 16 to 23rd.

I was a bit sick this week and it was recovery week as well. nice how that worked out. nothing major just a sniffle. but still not much riding.

thur: spinning am & pm

Fri: ride with Patrick 90' and commuting. level 1-2, a few sprints.

Sat: race, Turtle pond. 67 miles (77 total for day)
* covering lots of attacks after 2 teammates made early break. team went 5th, 9th, 10th, 11th, 12th, 13th. not bad I guess. I got 12th 5th and 9th were in the break.

Sun: Race, Adelphia grand prix. 55 miles (65 total for day) 4th place for me :)
* small field mad for lots of attacking and a hard race. 9 junior national team Canadians made things hard for us having only 3 guys.

April. 13th -17

Thur: spinning: am and pm class. level 2-3, 2 hr. total
* no comuting today. some FP. in class

Fri: Comute to and from work level 1, 40' total

Sat: Batenkill race (see entry in ek's view)

Sun: wells ave. 1 hr before and 1:45 after. (4hr total/ 76 miles)
* got some prims and lapped the field. felt better than yesterday.

4-9 to 4-12

Monday: 30' spinn. level 1
*super easy, really tight from weekend. must stretch well tonite

Tuesday: 2.5 hr. commute and ride to group ride. sat in for 20' went home.
*still pretty tired, feel good on bike though. good to see all the old faces at the ride.

Wednesday: Threshold, hills: Wa Wa. level 2-4+ {3x15' (avg. HR 182)} a bit slower on last. hard tempo last 13 miles as well. HR 175
*tough ride. felt pretty strong today. head wind on climb

Weekend in VT

Sat: 4:30 hr., 86 miles, 18.5 avg/mph. avg. HR 145
*steady pace today, not to hilly aside for Mt Fillo. a few hard attacks. and full effort on Mt. fillo.

Sun: 6hr. 117 miles. 18.5 avg/mph. avg HR 145
* very hilly today. started to suffer around 4:30 hr but pulled it together with some food and caffeine. put in some very hard attacks. felt great!!

3/31 - 4-2

Fri: easy shake out ride. 2hr. 1 hard effort. 3-4 minutes long
* with the guys from work, good fun

Sat: RACE, johncake. 2hr racing, 50 miles (2:30 total) level 3-5.
*in break whole erace. teammate got second. felt very good.

Sun: RACE Marblehead, 90' 37 miles (2hr total) level 3-5 (avg HR 178)
*hard race. felt pretty good throughout race. road hard in suporting role today. teammate got 7th. not strong enough at end. need to be smarter.

27th- 30st.

MON: 3 hr level 2, 52 miles (or so)
*steady end. ride. didn't feel to bad the day after race.

TUE: -off-
*commute to work 40' total. real easy.

WED: mt wachusett. 3:30 total time, 67 miles.
2x15' @ threshold. on climb, 35' on way home, hard tempo, 172 avg. HR
*nice out, felt alright.

THUR: spinning classes and commute 3hr total.
level 2-3. some F.P. in class

3-26-06

Wells ave. 50 miles (32 race)

rode to and from. felt good for first racing effort. big field, windy, made for hard racing.
felt better than last years first race.

3-25-06

wachusett ride: 75 miles. 4 hr.

2x 15 @ level 4+ (on climb)
1x25' level 3-4 at end of ride.

* feeling good after hard week in GA. with teammate today. first time up mt. this yr.

3/20 - 3/24

Mon: OFF
Tue: OFF
Wed. 2hr. easy. felt good.
Thur: spinn, ride to work, spinn. 3hr total. tired.
Fri: Commute, 45' total.

*resting from last week. legs fell good just a bit tired.

Recovery day

Easy pace. 3:45 65 miles. 3 major climbs
140 avg. HR for ride.
*pretty chill ride, very tired.

totals: I think we did the elevation of Mt. Everest twice or more. 34 hours this week. We'll do another 1-2 hr. Before we take tomorrow morn. 10 hrs give or take of climbing) and immeasurable suffering.

Ga, queen stage

6 gap ride, queen stage 7hr. 113 miles (dirt road slowed pace a lot) avg HR 155 for whole ride.
Climbs:
1. 27’ avg HR 170
2. dirt roads, 90’ didn’t record. Pretty easy
3. brasstown Ball:
a. first part: 22’ HR 159
b. last 3 miles: 26’ HR 189
4. didn’t record. 25 minutes or so hard pace.
5. 45’ (last 25’ HR 162)
6. didn’t record. Hard, hard pace.
* hard pace at end as well. hardest day on a bike, ever.

recovery day

4 hr. again, some long climbs easy, 1:30 of dirt roads.
prty chill nice and sunny.

Ga Day 4 of training camp

Hilly end. ride, 90 miles. 3 major climbs. 20'(avg HR 180) 45', (179) 15' (190)

*tough ride today, really windy, last 30' stright into head wind.

day3, 3-13-06

Recovery ride: 4hr, 70 miles, avg. HR 145.
1 major climb, wolf pen gap, 20' but pretty chill. HR 150 on the climb.
5200 feet of vertical gain.

*nice easy pace today for everyone. alittle rain but nice and warm so no big deal. we did quite a bit of single file pace line today really starting to get smooth. and we worked on my decending skill wich need lots of work!

day3, 3-13-06

Recovery ride: 4hr, 70 miles, avg. HR 145.
1 major climb, wolf pen gap, 20' but pretty chill. HR 150 on the climb.
*nice easy pace today for everyone. alittle rain but nice and warm so no big deal. we did quite a bit of single file pace line today really starting to get smooth. and we worked on my decending skill wich need lots of work!

Mon, Day 2, 3-12-06

6 gap ride. 97 mies, 17.5 avg. 5:45 ride time
6 climbes. from 2 miles @5% to 8miles at 12%
3rd abd last climb at level 4+ TT threshold pace. others at level 3.

* hard ride cracked a bit on last climb. lighgt tempo in single line paceline other times.
last 30' avg. 22 MPH. on rolloing roads. not to bad level 2+, legs tired though!

Sun, 3-11, day 1

easy ride 4hr.
rolling terain, 1 20' climb at level 3 hr 173.
nice pace felt good

Rest week 3-6 to 3-11

This was very relaxed. I put my new bike together. Had a quick 20 ride wed. And some commuting. All in all this week I did a very relaxed 2.5 hr.'s of riding and taught my 2 spinning classes
so 4-5 hr for the week.
Base training is over and its time to turn the screw!
see you in GA!

Weekend

Sat:
end. ride: 5 hr. 85 miles.
* nice out. did some FP during ride.

Sun:
end. ride: 3:45, 66 miles
* even warmer out today. did 2 hard efforts today. about 5 and 10 minutes long. felt pretty good.

Fri: 3/3/06

Hills and commute: 2hr. 6x4' hills in big gear.
*got flat so didn't have time for more hills

Thur: 3/2/06

am: spinning 1hr
* lots of FP. , commute to work.

pm: spinning& commute home 1:30
* lots of FP again, legs tired tonite.
total: 2:45 level2 mostly

last few days.

Wed 3/1/06: Long ride. 3hr. (45' tempo) 5 Fp's at end of ride.
cold still!

Tue: -OFF-

Mon: trainer, 1 hr, 8 stomps
felt strong, cold out again! :(

Sun: long ride level 2, 4hr.
kept it steady, felt good after a hard ride yesterday.

Sat: long ride. 3:30 hr. level 2 with some level 3 in there.
got snowed on. wet, cold. finished myself off on the trainer with some FP, and lots of standing.

Fri: 1 hr. level 2
a bit on the trainer and comuting. pretty chill day.

Thursday: 2hr.
spinning in the am and pm. kept it steady. level 2

Last few days

Wed: end ride. 3 hr. 55 miles
* started to feel a bit tired at end but not to bad. didn't eat anything. pedaling feels good.

Tue: strength workout. Hills, (8x4') (90' total 22 miles)
* in big gear, hard efforts, (1 sitting, 1 standing, 1 alternating)

Mon: -off-
* saw doc. surgey check up

Sun. 2/19/06

End. ride 3 hr. (2x10' MTI's)

* Even colder out today! 7 degrees when I left the house. Not to windy and sunny.

Sat. 2/18/06

End. ride: 5 hr. HR. 135, 83 miles

* easy, steady pace, with teammate. cold and windy

Fri. 2/17/06

trainer: 1hr. MTI's 3x10'
*wanted to get outside and do hills but didn't get up early enough.

Thur. 2/16/06

am: spinn. level 2-3
* lots of FP.

pm: spinn level 2
* lots of FP again. kept it easy

Wed. 2/15/06

End. Ride: 3hr. (55 miles) HR 142

*legs pretty tired, didn't eat a lot for dinner. need to drop a few pounds still.

Tue. 2/14/06

am: trainer, 1 hr. HR 141
* kept it pretty easy and steady. felt a bit... off

pm: trainer, 1hr. HR 146
*20' of FP intervals. felt very good, efficient.

Mon. 2/13/06

Trainer: 1 hr. , MTI's (3x10')

* felt like they weren't that hard? Same resistance and gear ratio as last time? I will have to check and make sure I set everything up right, can't be that strong. Not yet any way...

Sun. 2/12/06

Trainer: 2 hr. level 2
* Giant snow storm!! lots of standing intervals and FP's while me and the lady watched a movie

Sat. 2/11/06

Ride with team. 4hr. solid pace.

* felt good today. Plenty of energy.

Fri. 2/10/06

Trainer and commute to work. 1 hr, level 2
Commute home 20'

* taking it easy today. Feeling better every day.

Thur. 2/9/06

am: Spin class and commute to work
pm: Spin class and ride home

* 2:45 total today. Felt a bit tired when I got home. Didn't eat enough today.

Wed. 2/8/06

Trainer: 25', ride to work 20' level 2
* trying to stay rested and get abs feeling better.

Tue. 2/7/06

End. ride. 90' level 2, 28 miles
* with dan on his way to work, still not 100% but getting there.

Mon. 2-6-06

-OFF-
* well, commuting to work. 40' total.

Sun. 2-5-06

Easy ride: level 2 1:05, 20 mi.
* alone today, felt better. need to be carfull and not over do it to soon.

Sat. 2/04/06

Ride with team: level 2, 4hr.
* a bit to long. Started to get a bit soar at surgery site towards end and tired.

Fri. 2/3/06

Trainer: 20'

* did a little soft pedaling in my spinning class yesterday as well. not 100% but healing up fast now.

down time

Fri. Jan. 27th
surgery
sat. Jan. 28th
off untill at least Feb. 2nd.

Wed. & Thur. 25th/26th

Wed.
-Off-

Thur.
* spinn class, rode pretty hard in second half.

Tue. 1/24/06

Trainer ride: 1 hr, avg HR 149
F.P. 2x(1',2',3') (equal rest)

Mon. 1/23/06

Trainer ride, MTI's: 1 hr. avg. HR 159
3x10' (5' rest)
*felt tired but knocked them out. need to stock up for some"off" time that will be coming up.

Sun. 1/22/06

End Ride: 3:45 avg HR 157 (for first 3hr.)
* hilly ride at home up into the Berkshires. rode pretty solid pace for first 3 hr. trying to avg. 20 mph on the hilly terrain. but only managed 18.7

Last few days 19th -21st

Thur.
am: spinning 50'
pm: spinning 50'
* level 2 for both classes. did some F.P.

Fri.
1hr. 10x90" hills in big gear.
*over slept but rode to work and did the 1hr in the dark. very warm out. I think i did 10 hills anyone who has ever rowed with me will tell you i can't count and train at the same time.

Sat. 5:20 level 2 avg HR 147, avg. mph 18.5
Ride with team and then some more afterwards alone. realy warm out 55 and sunny! felt really good. could have rode all day!

Wed. 1/18/06

Ride: 3hr. avg. HR 150
* a little rain, lots of wind and a pretty hard pace over all for a 3hr ride.

tue. 1/17/06

Ride: 2 hr.
*outside this morn. For 1 hr. Hit all the hills in a big gear, in the saddle most of the time.
another hour in the pm. Watched some of the 05 tour and did some F.P. drills.
yesterday I tock off in case your keeping close track.

Weekend in VT

Sat.
Weather: 45 degrees and rain.
Workout: 1 hr. mt bike, up to app gap. avg. HR. 165
*also an 1hr or so of water polo and climbing at the rock gym.

Sun.
Weather: 5 degrees snowing 20-30 Mph winds.
Workout: 1hr mt. Bike avg. HR. 155
*would have like to ride longer but feet got real cold and the bike was slowly turning into a useless block of ice.

Totals: only 11.5 hr's for the week.

fri. 1/13/06

Ride: 1:45. level 2, HR 139
*Short ride with my buddy on his way to work.

thur. 1/12/06

Spinning day:
am. class, 50'
* some F.P. in class

pm. class 50'
*some F.P. rode fairly hard

Wed. 1/11/06

Long ride: 3hr's, HR 139, 52 miles

* nice and steady today. felt really good. 17.5 avg. speed

Tue. 1/10/06

Off today. taking it easy.
* slept in, did some stretching, etc...

Mon. 1/09/06

Ride: 3hr's
* another steady ride. realing feeling the last couple of days. tired.

1/8/06 the weekend.

Sat. 4.5 hr's level2
*solid pace with Joe. some riding afterwards in "the jacket" see "EK's view" my web sight

Sun. 2.5 hr. (30' run, 2 hr ride) level 2
* late start today was feelin unmotivated as friends were all doing other stuff. but the sun came out a bit and despite the snow i was able to ride. warm too.

Totals: 15 hr's or so for the week. (1hr x-training running)

Fri. 1/6/06

Trainer ride: 1 hr. stomps. and lots of standing.

* tired today after late nite with work. was hope to ride longer.

Thur. 1/5/06

am. Spinning class 1 hr. level 2

pm. spinning class 1 hr. level 2-3

Wed. 1/4/06

Long ride today. 3.5 hr's 61 miles.

* nice and steady today. felt stonger than last few rides at the end. stayed seated on all hills. normally i don't include my commute to work unless the break between ride and commute is short. today it was.

Tue. 1/13/06

am. ride on trainer: 90' 10 stomps. last 15' (1'standing- 1' sitting) level2 avg. HR 153 the stomps jack it up there for a bit.

* nasty outside will try to get in more tonite.

pm. Run: 45' and core work.

* running is nice change of pace.

monday 1-2-06

-OFF-

Happy new yr.
i am still recovering from the huge wedding/ new yr's bash! bad weather ahead so lots of disipline is in order in the coming week.

sat. 12/31/2005

Run: 45'

The last training of the yr.
with a wedding in a few hr's My self and some friends did a short run the the Blue hills running uphill is hard work. lots of fun.