Wednesday, December 31, 2008

2008

Was a pretty good year for us. Sufferfest 2.0, went snowboarding, road in snow storm, go a TT bike, joined Colavita, raced from a Cat 5 to a Cat 3, raced a 5 day stage race, Georgia Road Race Champion, moved over to Aaron's team, Aidan moved to 5 days of school, played soccer in 2 leagues, went to Chattanooga for the first time, ran another Peachtree, watched the Olympics, landscaped the yard, ran 2 successful businesses, economy went into the toilet and we elected a new president... well maybe not everything was good.

Notable deaths of 2008 - Heath Ledger, Charlton Heston, Harvey Korman, George Carlin, Bo Diddley, Isaac Hayes, Bernie Mac, Paul Newman, Bettie Page.

See you next year.

Power Class #8

Re-Test of 5 min effort to see if we are improving. (ouch... still recovering from being sick last week)

30 min warm up
#1 - 330 avg watts (188 hr)
5 min recovery
#2 - 315 avg watts (188 hr)
recover
20 min in zone 2 (above 200 watts for me), variable cadence
cool down

That's about a 15 watt avg increase in 1 month. So far the class has been working on steady efforts below threshold increasing sustainable power. This month we'll be working on power near threshold and next month over it so in theory, my 5 min effort will continue to go up as we work at the harder efforts. Also, these tests are on a spin type bicycle and it's expected that we would be pushing more power on our bikes on the road than on these things.

This is my first week of Base 2 (12.5 hours planned). We'll see.

Tuesday, December 23, 2008

Mom and Dad are here for X-Mas

Aidan is happy. Popie is here to play legos... and grandma gets to play hungry hippos.

Power Training Class #7

A repeat of class 3. Well rested and felt strong. Today’s class look like:

10 min warm-up spin
18 min interval slowly increasing the watts from 65% to 85% of my 5 min LT (308) - 200,215,231,246,261
We spent 2 min at each level from easier to hard and then back down at 85 cadence
5 min at 200 watts (this was recovery time but this felt easy enough)
Repeat 18 min interval with variable cadence
Some cadence changes and watt changes to finish out the class
cool down

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Sunday, December 21, 2008

1 Hour 15 min on the Rollers

My first experience on rollers. I had a death grip on the back door handle for about 8 min then moved on to another 5 min of one hand hovering over the door handle or over a chair on the other side of me. It's a strange feeling floating around. I finally put both hands on the bars and for another 5 min or so was very tense but then... lots of fun and relaxed for next hour. Great workout.

I don't expect to be as good as these guys any time soon though. No hands and one foot. (go fabio) http://www.youtube.com/watch?v=wME5NTriTco&NR=1 or this guy http://www.youtube.com/watch?v=MiCdm5FsJpg&NR=1

Saturday, December 20, 2008

Craig and Vanessa are Married

Great wedding. Lots of fun. Congratulations.

WBL Ride

...Epic... maybe. Weather changed the plans from a 75 mile, 3 hour 45 min ride north to a 90 mile, 4.5 hour ride south. Ended up with 86.83 miles, 4 hours, 21.5 avg mph BUT I have a 2.5 hour lap in the middle of the ride that was 23.1 avg mph which was closer to being accurate since the ride out of town was long and slow. Lots of pro talent on the ride. It's nice being in good company. Started with over 100, ended with around 30 people. After a store stop at 2 hours the pace became very steady. Long stretches of time at 25 mph. Got rain for the last 35 minutes. Cold and heavy at first but lightened up. Pace didn't slow up. 149 avg hr and stayed in zone 1/2 for 2.5 hours of the ride which was a goal to try and keep a steady lower hr. Reger spent all day on the front, literally, pulling for hours. Uncalled for.

Friday, December 19, 2008

1 Hour Gym

Usual -still in the Maximum Strength Phase
10 min. elliptical warm-up
Step ups 100,160,160,160 lbs
seated rows 140 lbs
abs
Lat pull downs
calves
standing rows
10 min. spin cool down

Thursday, December 18, 2008

Power Training Class #6

Note: I rode 1.5 hours yesterday, house to STN MTN yesterday. Got a flat, no bike bag. Called Leslie, somebody gave me a tube and cartridge just as Les was getting to the gate. I rode home. Nobody was happy.

Power Class - much better today with no weights the day before. Felt good.

45 min warm-up
2 - 20 min steady efforts at 240 to 242 watts.
Changed cadence every 5 minutes 90,80,70,100 cadence then 100,90,80,70 cadence
Results - 241,240 watts - 165,171 avg heart rate
Cool Down

Note #2: Got my hands on some rollers (thanks Erik). Get ready for some indoor crashing.

Tuesday, December 16, 2008

Power Training Class #5

Holy hell that hurt. I'm a genius for going to the gym last night.

The class tonight was to put an effort in at power zone 3 (measured at 266 watts or above for me)  at increasing time lengths and then decrease the time always with 2 minutes to recover. We started with a 2 min. effort, recover, then a 4 min. effort, recover, 6 min. effort, recover, 8 min effort, recover, 6 min. effort, recover, 4 min. effort, recover, 2 min. effort

30 min warm-up
271,269,269,269,266,267,300 watts (my power output for each timed effort in order)
cool down

I could hold the hard efforts but the recovery was supposed to be in zone 2 (above 200 watts for me) which I couldn't do if I wanted to complete each set, so I just spun the legs out for each 2 min recovery after the second set. Great class but I'm toast.

Monday, December 15, 2008

Gym and Trainer

1 hour at the gym with the heavy weights. Saw Kieth and Bob. 45 min easy spin on the trainer for the legs to recover for tomorrows pain.

Sunday, December 14, 2008

Airport Ride - Long Loop

After missing the last 2 weekends I made it back out to the Airport Ride. Joined by Dana and Joe and part of the Aaron's team at the start. I would guess 60+ on the ride with 35 people on the long loop. First ride on the new bike. Definitely lighter and whispy. Need to get used to it. Still trying to dial it in. Didn't get enough food today and started to bonk toward the end of the ride. We ended up with the same overall pace as about a month ago but were much slower coming back on 29 than usual so I guess we had a quicker pace in the middle sections. Wind was tough when rotating through the front.

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Saturday, December 13, 2008

My New Ride

2 weeks of no road bike has been hurting me. Test ride tomorrow. Airport Ride.

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Friday, December 12, 2008

Test Your Kids, Yourself... Great DNA Holiday Gift!

http://www.nytimes.com/2008/11/30/sports/30genetics.html?_r=1&em - $150 will tell you if you should have been a power athlete or endurance athlete. Fast twitch, slow twitch or no twitch.

Scott R2 Frame

Came in yesterday. Took it to Outback to build up today. Hope to get it tomorrow.

Integrated seat post, integrated bottom bracket, 790 grams.

IMAG0349.jpg

Power Training Class #4

30 min warmup
2 - 20 min steady efforts at 235 to 240 watts.
Changed cadence every 5 minutes (80, 100, 70, 90)
Cool Down

I got worked toward the end of this one. Gallons of sweat on the floor.

Tuesday, December 9, 2008

Power Training Class #3

Today was good. Gym earlier this morning and today's class look like:

45 min warm-up spin
20 min intervals slowly increasing the watts from 65% to 85% of my 5 min LT (308) - 200,215,231,246,261
We spent 2 min at each level from easier to hard and then back down at 80 cadence
recovery
Repeat interval now at 90 cadence
Some cadence changes and watt changes to finish out the class
cool down

Weight Training and an E-mail to Joe Friel

Finally reached my 4 weeks of maximum strength training. 3 to 6 reps with LOTS of weight. For some reason I was looking forward to this and started Sunday.

Leg press - 270 (warm up 10 reps 6 reps for the next 3 sets) 630,720,770 pounds + 5 other exercises

I went in this morning again and did Step Ups (like stepping up to a higher step stair with the leg at just under 90 degrees)

warm up 10 reps 6 reps for the next 4 sets - 110,150,170,190,200 pounds

After reviewing my "training bible" there is a mathematical calculation based on your weight for each of the heavy weight exercises and if you reach the high end of the range to increase the reps. Well, that means 510 pounds for the leg press and 160 pounds for the Step Up (I rounded up get slightly higher weight). Hummm, I was pushing this 20+ times earlier in the year.

I decided to send an email to Joe Friel to ask him about my dilemma. His response (very quick I might add) - "Add reps. Keep the load the same." Email #2 "Once you achieve the body weight multiplier weight, add reps not more load."

I guess I'll be spending a lot of time in the gym and only going once a week or something.

Saturday, December 6, 2008

3.5 Hour Ride @ Silk Sheets

2 hours with Joe, Dana and Matthew in the cold. Added another layer of clothing and headed back out for another 1.5 hours. Did 2 loops alone and stayed at 150 hr steady, zone 2 and matched my pace 18.2 mph both times. Spotted the Iron Data team headed out as I was returning. 3,000 feet of climbing. It was supposed to warm up... what's the deal.

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Thursday, December 4, 2008

Bicycle Link is Closed

The shop in Buckhead has evidently closed it's doors. That's where I got my BMC mountain bike. Got an email from Gareth Jones who was the head mechanic there saying that he was in the process of opening his own shop soon.

Power Class #2

2 - 20 min zone 2 efforts both at 231 watts with changes in cadence every 5 minutes.

Gym yesterday with heavy weights for squats + 1 hour spin.

Wednesday, December 3, 2008

Adobe User Group Meeting Tonight

Josh Adams (from Adobe - I used to play soccer against him) along with Leif Wells showed off Flash Catalyst (Thermo) a product meant for designers to use similar to flash but add some functionality. It's build on the same flex platform (eclipse). Could be a nice tool. Expected release some time next year.

No Flash on the iPhone

Ever - http://blog.wired.com/gadgets/2008/11/adobe-flash-on.html?mbid=wir_newsltr

Tuesday, December 2, 2008

I'm a Cat 3

After 2 months of waiting, USA cycling finally approved my upgrade. (I know John Johnson has been busy racing cyclocross.)

Power Training Class at the Training Zone

Tonight was the first class (of 24) at the Training Zone. CycleOps 300PT indoor trainers. 4 AXA guys, 1 Aaron's, 2 civilians and me. We had a test tonight to figure out our power training zones.

short warm up
2- 5 min max efforts (last 4 min of stats)
#1 - 319 avg watts (188 hr)
#2 - 297 avg watts (187 hr)
recover
15 min at top of zone 2 (200 watts for me), cadence 90 rpm for 5 min, then 70 rpm, then 100 rpm
cool down
+ just for fun a 10 second max effort - 1059 max watts

Florida...

Lots of good food including Thanksgiving with the Spievacks (my in-laws), a trip to see Madagascar 2 but a nightmare 13 hour drive home full of fun!

Thanksgiving Florida Group Ride

I hooked up with a local group down in Florida for a 52 mile group ride on Thanksgiving morning (on the TT bike). 10 flat tires (not mine and we stopped for most of them). 3 nature breaks and 1 crash. I pulled a lot. Slow except for a 6 mile section. I was waiting for one group as the back came through and hit the gas. I chased at 30 mph for a couple of minutes to catch on and then we stayed at that pace until a sprint line. Then back to slow. Nice and warm down there.

Went out again on Saturday morning for a 2 hour TT ride alone. Nice and flat with bike lanes everywhere.

Monday, December 1, 2008

Tuesday, November 25, 2008

Headed to Florida

Driving down tomorrow for Thanksgiving at the in-laws. Headed to some warmer weather! Taking the Cervelo for some ride time too.

Dead Bike...

Nate at Outback did too good a job at rebuilding my Scott CR1 bike on Monday. He found a pressure impact and crack on the drive train side seat stay tube. As well as a cracked stem. Must have been from the Chattanooga race this year. Too dangerous to keep riding. Scary that I have been racing this bike all season but a tribute to how good the bike frame is. I had to go to a dealer. Peachtree Bikes who built it is no longer a dealer so... Matt @ Atlanta Cycling is working with me under the crash replacement warrantee. My version of the CR1 is no longer made so I have to downgrade or upgrade with what they have in stock at the Scott distribution warehouse. I'll get about $800 off of retail price. Looks like a new Scott Addict R2 2008 will be here next week. I really liked my bike and paying full retail for something else right now isn't something I can do.

Addict R2.jpg

Note: Lots of Aarons riders out this week on the Airport ride. Dana and Reger (shocker I know) were also there. Pace picks up a little each week and this week was no exception. The gym is starting to take a toll on the riding legs. Starting to power through some serious weight on the leg press.

Friday, November 21, 2008

Winter Pizza Ride

Mark Linenberg has brought the Pizza ride back for the winter. 6:00pm start. Lights required. Easy out and back but still hammering in the park, 2 short loops. The effort in the park made it a little chilly on the way back last night but not too bad. We had 9 people and heard there were 12 or so the week before.

Wednesday, November 19, 2008

Training

Last week of high rep weights at the gym and moving over to the heavy stuff. Been going 2 times a week for 4 weeks. 6 weeks of heavy work coming up. Starting to work the trainer... hate it. Road the last two Sunday Airport Rides (long loop) with the big boys. My fitness has finally gotten to the point that Airport is mostly a tempo ride for me (with my avg hr between 140 and 155) which is good since it's a winter ride. Up front to see all the sprint lines and the numerous pros who join us each week. With some additional zone 2 work and a few other drills I hope to be in good shape for the spring.

Georgia Cup just released the race schedule for 2009. Most of the racing is done by the end of June. Also a new TT series - 11 races with long and short options for those triathletes who want to test their bike legs. Check it out here - http://spreadsheets.google.com/pub?key=pmg6a6GEO4gaJAbJZke58Ow

Aidan...

Has been very busy of the past few weeks. Monkey Joe's with Nash (in Tucker). Jamison's Birthday party on Saturday. Helps me take the dogs out every morning (even in the cold with his gloves and hat on). Kungfu Panda or Star Wars Episode 1 viewing each afternoon. Getting good at riding his bike (with the pedals). Tearing up the WII Star Wars Lego game every night. Today is Wednesday so no school lunch = McDonalds = happy day for Aidan. Grandma S is coming to visit tomorrow.

Tuesday, November 4, 2008

GO VOTE... We Did.

When I got there, only 2 other people were in the room. Wow. In the time it took Leslie to drop Aidan off at school and join me, 20 people had shown up but still no line. I'm not complaining, just surprised. If you didn't know... McCain's my guy.

Sunday, November 2, 2008

Airport Ride / Aidan's First Soccer Game / Funeral

First airport ride of the year. Great weather. 100+ riders. Strong legs today. Short loop. I took a couple of long pulls on the flats coming back into town.

Then quickly home to get Aidan to his first official soccer game / festival. He was to have 30+ minutes of friendly games. Instead he played maybe 2 minutes and wanted to play on the giant inflatable bouncy thing with the slide instead. He's 3. What can you do.

Then quickly home, change and over to a funeral. Unfortunately one of Leslie's good friends' father died yesterday. Back home, get Aidan and over to friends house with family. Aidan got to play and we got to visit.

Friday, October 31, 2008

Happy Halloween!

Aidan will be Buzz Lightyear with wings and everything. We created a giant spider in the front yard with tash bags and leaves. Tonight should be fun. Pictures from school today.

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Final Pizza Ride of the Year

Good weather, a little chilly as the sun went down. 25 or so people. We did one small loop in the park on the new paving. Just under 2 hours of riding.

Tuesday, October 28, 2008

2009 Tour de France Route

http://www.steephill.tv/2009/tour-de-france/ - The official presentation was last Wed. the 22nd. This site shows the route and some video reactions of riders and directors. They brought back the team time trial, starts with a 15K TT, 3 mountain top finishes including Mont Ventoux on stage 20 (seconded to last stage). Should be exciting.

Sunday, October 26, 2008

Tundra TT Baseline Test w/Aaron's

Met 7 other riders and 1 spouse from my new Aaron's team at Silver Comet today to ride the Tundra time trial course and get some baseline data on fitness and realistic goals for the real race in February. TT's are not my strong suit but I'm working on it. 9.3 miles, out and back. Rode it once to see the course and get warmed up (kind of). 23:47, avg hr 184, 23.5 avg mph, 97 avg cadence. I had the TT bike and helmet but no race wheels. No idea on the power output. Kind of an eye opening experiece riding with a bunch of Cat 3 riders and seeing how strong they really are. I finished 5th out of the bunch today but only 35 seconds separated me from 2nd. Brandon Tai was a minute ahead and not even trying. I think I need to finish sub 23 min. to get top 15, sub 22 min to get top 10 and sub 21 min to get top 3 in the Cat 3's. I've ridden 24.5 avg mph on harder courses so I think I could already get to sub 23 min if I really put the effort in. But I'm not sure I can get to sub 22 min. That would be 25.4 avg mph. I'll make that my target goal but won't be disappointed if I can get to low 22. Since the race is in Feb. the weather will definitely have an effect on the outcome. I'm going to try and do this a few more times before the race over the winter. We had planned a road ride after but ran out of time. The spikes in the speed graph are hickups in the Garmin recording data.

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Friday, October 24, 2008

Winter Weights

Last week I started in on my winter strength training in the gym. I've got a month of high repetition work and then transition into heavy low rep weights for about a month. Last week one day. Twice this week. I'll got 2 time a week for another 2 weeks and then increase to 3 times a week. Here's the routine (based on Joe Friel's strength training)

2-5 sets
20-30 reps  (slow)
1-1.5 min. recovery between sets

1. squats, leg press or step-ups (multiple muscle groups worked at one time)
2. Lat pull downs
3. squats, leg press or step-ups (different from #1)
4. Bench or Push up
5. Seated row
6. Hamstring curl, leg extension or calf raises
7. Standing rows
8. Abs

Now I've been doing 4 sets on leg work, 3 on everything else. 30 reps. Ouch. I'm in a permanent state of DOMS (delayed onset muscle soreness). I also get on the elliptical for 10 minutes to warm up before hand and on a spin bike for 10 to 15 minutes after. Takes a good 1.5 hours to get through.

I did P90X last year at this time and I think it really helped me and the timing was perfect to change up the training. This year I'm focusing on something a lot more specific to help the cycling. Hoping it will give me a big boost come spring.

Wings over Marietta Airshow

Last weekend... what. a. nightmare.

Parents in town. Dad was a Navy Pilot. Air show for Aidan. Good plan. Shows are from 11:00 to 4:00 or so. We arrive in the Lockheed parking lot at 10:30 along with the rest of Atlanta and proceed to stand in line in the parking lot for a bus shuttle... Until 1:00. We watched the parachute team and F-15 show from the parking lot. No coordination, no brains on the few people doing something. It was the biggest cluster f@#$% I've ever seen. People telling lines to move across lanes, one line into 3 lines to pay and then all the busses went to the first line (not ours). The ride over proceeded to take maybe 15 minutes. But then we were in line behind other busses to be let off for another 40 minutes. We watched the F/A-18 show from the bus. They were only letting people off from the buses at the font, 2 lanes, 2 busses at a time. Brilliant. We arrived at 2:00 and debated staying on the bus to go back since we knew we would have just as much fun trying to get back to the car.

We got in just in-time to see the USAF F-22 Raptor Demonstration. I've seen a lot of air shows in my life since dad was a pilot but that thing was incredible. It had the maneuverability of a small prop plane. sick. However, Aidan was very excited to see the jets... until he heard the noise. Scared him to death. Was trying to cover his ears and hide against me the entire show. Didn’t even want to look. Not the plan. We devoured some carnival food and decided to leave before the main attraction - the Air Force Thunderbirds. Aidan didn't like the noise and thought we might get to the buses before a few people.

Nope, everyone else had the same idea. This time only a 40+ minute wait, as we were more aggressive to get on a bus and even less coordination of people to get to them (no one). A 6 hour trip for 15 minutes of show. Not doing that again.

Monday, October 20, 2008

Parents Visit

My parents came into town this weekend for a visit. Dad decided his job with NATO wasn't worth living on an Airplane and in executive apartments for weeks at a time so he's retired again for at least a few weeks. Hopefully we'll get to see them more often now. We ate lots of food and they got to see 2 of Aidan's soccer practices. He had a great practice on Sunday. Lots of time with the legos.

3 County Ride from Outback

This ride was in memory of Chris Baker. Chris has been leading this ride over the past year. Had about 50 people at the start. Mark Linburg brought a few cards for people to sign to give to Chris's wife. Easy pace going out. Unfortunately I got a flat at 7 miles. Popped my spare tube as soon as I put press on it, but it held some air. The tire had pinched the tube against the outside of the rim. I have no idea how it was holding any air or how I was able to ride on it. I headed back to the start and made it about 5 miles before it was completely flat. Did a little walking before I saw David Hicks (from my new Aaron's team), who gave me another tube. He thought the ride started at 10:00. We rode the route backwards until we found the group. Quick pace of about 25 people coming back. Ended up with 41 miles instead of 50. Odd day. Legs not happy with the new winter weight routine and taking the week off the bike.

Friday, October 17, 2008

Chris Baker was killed while cycling to work this week.

There was this 60 year old guy who I'd seen in the peleton on group rides around town, Tucker, Pizza, Outback and Airport ride over the last 3 years. Grey mustache, short, mostly quiet but seemed to know everyone. Never the strongest guy but always rode well. I had chatted with him on and off. Sometimes a few words, other times for a few minutes. Last winter I rode from my house to the Airport ride downtown and back, 80 miles. The 2 of us rode together from downtown most of the way back to Stone Mountain where he lived. I talked about just joining a team and it was going to be my first racing season. He was encouraging. I noticed how he had gone back to riding an older bike frame from a newer one he had before. He was having problems with it. He talked about when the airport ride first started it was a base ride and someone always controlled the pace and now it wasn't the same. Only saw him a few times this year since I've been racing but 6 weeks ago I went on the Outback Sunday ride which he led to change my schedule up and everyone else was busy. It's easier to ride for 3 hours with a group than alone. Only about 8 people on the ride that weekend. One of the riders was having trouble keeping pace so Chris went back and rode with him. That seems to be the kind of person he was.

There will be a ride on Sunday, Oct 19th at 9:00 am from Outback Bikes (the 50 mile loop he used to lead) to remember him. Join us if you can.

http://www.ajc.com/search/content/metro/dekalb/stories/2008/10/16/cyclist_hit_by_car.html

Monday, October 13, 2008

Just Launched - Beazer Homes Flash Payment Options

http://www.beazer.com/Finance/down-payment-program.asp - A quick payment option reference for new buyers. Managed and written by Hamiter Inc. Frequency 650 developed the flash piece only. A Spanish version is being developed.

Saturday, October 11, 2008

I'm a Lucky Dog

I'm going to be putting in my request to upgrade to a Cat 3 racer for next year. It's more competitive at that level and I need a team to work with once I get there. Unfortunately, my current Colavita team can't help. After a push from Dana, I put a race resume together and talked to a few teams. I was lucky enough to get a couple of offers to join teams and have accepted a spot with Aaron’s. Or rather, Lucky Dog Elite Aaron’s Racing Team presented by New England Financial, a Metlife Company. Yea, how's that going to fit on a jersey. New threads sometime around New Years.

Greenville Cycling Classic

My last race of the season. 2 hour drive (carpool with Mike Pisarri and his mom). $2000 per category payout, 20 spots deep. Race put on by Hincapie Sports. 30K distance / 30 1K laps around 2 blocks of downtown. 18 mph winds but only an issue in 1 of the corners. 74 race starters, 36 finished, 186 avg hr for 51.5 minutes. Never over the limit just not comfortable. Mike took a flyer off the front with 1 other rider for 8 laps and still finished 5th. The masters race before ours was 51 minutes, same distance and the Cat 3 after ours was at 52 minutes at the 30K mark so our pace was right on par with theirs. A lapse in judgment on the last lap put me too far back, 1 crash next to me in turn 4 didn't help. Maxed the hr out at 203 trying to make up spots in the sprint. Finished 14th. I got my entry fee back in payout. It's time for winter hibernation.

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Sunday, October 5, 2008

Serrano Ride

62 miles, 2 hours 55 min, 21 avg mph of hammering around the TT bike on the rollers pretending to be a triathlete. Reger picked me up and we met Kindzia and Barry Spencer at the start. (All very strong riders... but I was the only roadie) Small group compared to previous years. The 4 of us led the group out for a few miles and then picked the pace up at 5 miles in. We pulled a train of 8+ riders for a little while but eventually only 1 remained. Reger and I took turns pulling most of the day with Barry and Kindzia jumping in here and there long enough to drain the blood out of the legs. Regers got legs for IM Flordia in few weeks. I had lots of fun today. It was great having a pace line most of the day to keep the pace high. I know triathletes likes to keep an even power output over the entire ride and don't like putting a little extra effort up the climbs but I pushed them a little to keep the pace up, but I never heard any whining. I made an extra effort at the end to get Reger to sprint and puke but no dice. After, I sat down and stretched while they ran sub 7 minute miles for 40 minutes (no thanks). I stole pictures from Reger and Kindzia. Kindzia's got a darn funny review from his perspective. (The notes on the pics are his)

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Thursday, October 2, 2008

Kids Rule

In an attempt to get me to turn the Wii game system on and kill the afternoon -

Aidan: "Lets Play Star Horrs"
Me: "You mean you want to play Star Wars"
Aidan: "Yes, Star Horrs"
Leslie: "No, he wants to play Star Whores"
Me: "Awesome, I want to play, but only if mommy gets to play"
Aidan: "No, just daddy"

Tuesday, September 30, 2008

Man punches a shark to save his dog

http://www.miamiherald.com/news/5min/story/707023.html

Just Launced - Exquisite Vaction Estates

http://www.exquisitevacationestates.com/ - Palmasola and Casa Papelillos, the 2 most luxurious rentals properties in Mexico, have combined marketing efforts to create this one page portal site which links the properties. It's still available for the holidays for $20,000 a night.

eve.jpg

Monday, September 29, 2008

6 Gaps

105 miles, 11,200 feet of climbing survival. My buddy Norman came up from Florida for the ride, his first attempt. Steady effort all day. Unfortunately Norman's legs started to cramp on the 3rd climb, Unicoi and locked up on him on Hogpen. But he pushed though it and we finished with 7 hours of ride time (15 mph avg pace). I put a decent effort in up Hogpen at 44 minutes. Saw Reger and Paul a couple of times as we leapfrogged each other and a few guys I see on our weekly group rides as well. 142 avg hr, 7665 calories burned. Los Hermanos for diner and DQ to finish off the night!

gaps08.jpg

Wednesday, September 24, 2008

Just Launched - Peter Island Villas

http://www.peterislandvillas.com/ - This portal website focuses on the villa rentals of Peter Island, a British Virgin Island resort. Developed in conjunction with Ground Zero and Hamiter, Inc. Flash website with a photo gallery, floor plans and rental details of 3 available vacation properties.

Peter Island Villas

Monday, September 22, 2008

I'm Ranked 12th in the Nation

As a Cat 4 road race ranking, I'm 12th of about 3550 people. 188 of about 3650 for criteriums. I just found these tonight on usacycling.org. The ranking is confusing but I think basically they take your best 3 races in a category and average them for your ranking. Different races have different values based on the number of riders, distance and importance, such as a state championship race. I printed the report to a PDF but it was 42 pages long.

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Keith's 50th Birthday

Dani and friends had a 50th birthday party for Keith Saturday night. Most of the tri peeps were in attendance. Thanks to Danielle and family for hosting. Happy birthday Keith, glad we could be there. (Pics from Vanessa)

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More Soccer

Sunday was the first weekend practice with Tiny Tikes. He has practice after school on Thursdays but this is another group (same coach) on Sundays around the corner from us. More structured. He gets about half of it. Still marches to his own beat though.

Beautiful Backroads 2008

Met Reger and Paul Kindzia at the Budweiser Plant for 7:30 start. Group ride official start was at 8:00 but I was going to spend the day with the tri geeks. I opted for the 66 mile loop to save the legs for next weekend (6 gaps) while they tackled the 105 option. A little drafting, a little talking, jumped in with the 3rd group to come down the road for a few minutes and talked to another Colavita teammate. I didn't know him but he had one of the branded team bikes. They changed some of the route this year. More open roads and less of the back rolling side roads. Same amount of climbing just a few more cars and more wind, less turns. 18.9 avg mph. Not a base pace ride but overall easy going.

Friday, September 19, 2008

End of the Season Benchmark Tests

Uninspired and mentally broken I drifted over to Reger's to do some end of the season benchmarking on 2 power tests. A wingate test (.2 mile all out effort for sprint power) and a C30, 30 min time trial also to mesure avg power output for the 30 minute period. On Tuesday's northlake ride I didn't even sprint at the end. I love sprinting, just didn't feel like puting the effort out. I know it's time to take a break. Timing is good.

Test one was slightly higher than the last one in June. 799 avg watts for the 25 second effort. I need to do a 12 second test to get a maximum power output number some time. The second test, a dreadful as hard as you can go for 30 minutes alone on a trainer... fun. Again, slightly higher than the number in June, this time 277 avg watts for 30 minutes. As for a the numbers go, my sprint numbers say I'm good no matter what category I'm racing in. The 30 minute number says I'm walking the line between a Cat 3 and Cat 4 racer (for a power to weight ratio - Just over 3.6 watts/Kg). Of course these are generic numbers and I think the chart I found is in reference to climbing but it's at least a reference point.
I spent one day each week all year in the gym to keep my strength through the season. I think this helped me significantly this season. Now that the race season is over I plan to get into the gym 3 days a week in the next few months to build strength, increase my power numbers and then transition that to the bike in the spring. This will be the first time for me through this process. I've always trained in the gym but never for a focused sport and it's always speratic.

Sunday, September 14, 2008

The Pepper Place Crit - Alabama State Criterium Championship Race

Cat 4 35+ - 2nd Place,  with a $170 payout too!

Forgot there was a time change going over to Alabama (2.5 hours west) so I was way early. But I did pass Talladega Speedway on the way. I don’t follow NASCAR but my wife does. All I could think about was Talladega Nights the movie and marvel at the terrible road surface.

The day was kind of a mess. Hot. Race started almost an hour late. There were Cat 4’s and Cat 4 35+ racing together with separate payouts (I picked the one with fewer riders when registering with hopes to get more money to find out later the straight cat 4 meant higher point rankings). 40+ racers. 45 min race got shortened to 35 min at the start line. Flat, 0.85 mile loop. SLOW – 24.3 mph avg speed. No announcement of laps to go just someone holding up a number (didn’t see this until after the race). They called a gamblers prime with 2 laps to go (assuming we know what that means). I overheard someone say this was it just before turn one on the last lap but we were only at 32 min into the race. I freaked, 2/3 of the way back into the pack asking everyone around me if it was the final lap. I sprinted into the top 8 or so by turn 3 and hit the gas just as we rounded turn 4. The fastest guy in the peleton (State Crit Champ in 3 states, Sammy Flores) had already gone. I finished 3rd. Perceived excursion for the day was easy BUT, max HR on the sprint was 206, that hurt.

Results posted but I’m not in them. Others are also missing. The people running the race didn’t want to hear about it. Sun coming into the finish line booth so you couldn’t see the monitors. 3 cameras but only one worked. It was blazing hot. They were behind schedule with a bunch of racers standing around whining. Big thanks to Jeff Blau and Adam Shumaker for jumping in to help with problems and bring in some good karma. The race numbers we were wearing were so small they could barely read them and I was mistaken for rider 400 (I was 488). Look for Colavita, there was only one. I could see it in real time on the video. After 3 hours of… impatiently waiting they found Jeff and rider 400 and others, divided everyone by age regardless of which race you registered for and posted the results as if they were 2 separate races (and payouts). I signed, they paid cash, awesome.

It was now 7:00pm from an original 2:15 start time. No food and flies are starting to swarm around me still stinking in my race kit. They called us for podium but then no one came over. Jip. Adam took a shot of Sammy and I on the podium and then he went over to race the Cat 3 (moved up so he could race that night). This secured Blau's Cat 4 National Crit Champion title for the year (based on points). Floyd Landis was loitering about as well. Almost asked him over to stand in the 3rd spot on the podium for an oh so believable photo op, with him in a polo shirt and jeans. Arrived home at midnight.

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Friday, September 5, 2008

Training / Racing

Had planned to race Augusta this weekend. Debated based on logistics and the hurricane coming through off the coast. It was canceled anyway. I think I'm going to travel to Birmingham next week for a crit race as the alternative. 1 or 2 more events before the close of the season.

I'm debating on cating up as well. I've earned enough points to move up to a Cat 3. I ride with these guys anyway on group rides but it means no team members or changing teams and a focused effort on particular races since results will be more difficult to get. I hoped to get on the podium another time before the end of the season but may not happen.

Rides this week 
Tue.  1 loop with Northlake, 33 miles - 2 hours
Wed. TT bike ride, tempo work - 25 miles - 1.5 hours - set my fastest single lap around stone mountain at 12:20 - 23.4 mph
Thurs. Pizza ride, 43 miles - 2.5 hours - 4th in-park sprint, big group

Aidan's First Soccer Practice

On Thursday after school. Rock star! Yes he's 3 and it's like herding cats but he has skills and had fun.

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Sunday, August 31, 2008

Atlanta Crit Series - Sunday Morning

6th... again. I.. AM... EVIL... 666...th. We'll, I'm consistent. 3 different scenarios, same outcome. Got more money.

35 riders today, again, development team kids around. 10 laps on a little longer course. 30 minutes, 3 corners with a headwind downhill and uphill finish. Lead one lap in the middle of the race. Sprint started early and I thought most wouldn't be able to hold it to the line, but they did. I jumped too late and miss timed it. Good legs today.

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Saturday, August 30, 2008

South Carolina State Championship Road Race

6th today (again) - 45 miles, 3 laps around the course, 22.6 avg pace, rolling hills course. HOT. Around 60 riders, posted finished with 46. Lots of development teams (younger kids racing). Mass amounts of people and racers around for the event which was nice to see. As is usual for our road races, no place to pass and move up through the group so I used most of the last lap to slowly move up. Had to get more aggressive the last few miles and go right up the middle (getting better at it). Top 8 or so coming around to the uphill finish. As we moved pass the 300 meters to go the 3 people in front of me did... nothing. All lined up next to each other. The train took off on the left and I wasn't on it. Yelling, screaming, MOVE OUT OF THE WAY until I got to sprint in the wind and get a few spots back before the line. Another crash on the left for no apparent reason today. It was still a fun race. Legs a little toasty.

Dennis Johnson who runs Colavita Racing for the South East took the pictures at the start of lap 2 and 3. Check me out Reger style with the thumbs up.

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Good Luck Ironman Louisville Racers!

Friday, August 29, 2008

Atlanta Crit Series - Friday Night

I raced tonight. Got 6th out of around 30 people in the Cat 4. They placed the top 7 and I got a check for $25! Almost my entry fee back.

A little slower pace tonight 25.5 avg mph, nobody wanted to work and no large team turnout from any group to push the pace. Had delusions of grandeur and wanted to win a la Fabian Cancellara style and went off the front with 2 laps to go catching a dying 2 person breakaway and succeeded only in stretching out the peleton into a long line (though it was at a 28 mph avg lap). Got passed with ¾ of a lap to go. Ducked in with the top 10 guys and sprinted it out with what I had left. Not the smartest move but I tried. I’ll try and learn my lesson for the next few races and wait. I’m headed to South Carolina tomorrow for a Road Race and another crit on Sunday to finish off the Atlanta Crit series.

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Tuesday, August 26, 2008

Dinosaur Party @ Fernbank

Saturday we went to the Fernbank for a dino party for kids. Cupcakes, finger puppets, puppet show, exibits, dino shaped chicken nuggets and giant size bubbles. Aidan had a number of friends meet him there including runing into the Summers (in the pics).

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