Sunday, March 30, 2008

Weekend Training

Thursday - Pizza Ride. Stat in the pack the entire ride and took it easy except for the sprint at the end. Time to get up front an do some work if I want to get something out of this ride now.
Friday - off
Saturday - 1.5 hours on the trainer - tempo work.
Sunday - 3 hours in Gainesville with Reger. Strolled through the road course and TT course to review before next weekend. Cold and windy. Tough courses.

Friday, March 28, 2008

Horton Hears a Who

We've taken Aidan to IMAX and the movies one other time be he's never made it to the end. Today he made it through 10 min of commercials, previews and the entire movie. He didn't want to leave. Of course the subject matter helped. We read one of 10 different Dr. Seuss books to him before bed.

Cycling Stuff

Powerbar has discontinued their Recovery Shake. I'm not happy. They worked really well for me and tasted great post ride.

Six Gaps registration is now open (for the September ride)?! They have a new website and changed the end of the course. Looks longer (and probably has more climbs). It'll make it that much harder to best your last time.

Tour de Georgia is in 3 weeks. Starts down in Savannah. TTT is at the Road Atlanta and of course they'll be in Dahlonega and Brasstown Bald again.

Team Slipstream was officially invited to the Tour de France (as one of only 3 non international pro teams). Astana got rejected and you haven't seen them at any of the international races. They will, however, be at the Tour de Georgia though. But Rock Racing was excluded.

Wednesday, March 26, 2008

30 mile ride at STN MTN

Redemption... kind of. I had to abandon my ride yesterday on the trainer. Couldn't get my hr up and legs had nothing.

Another day of rest and a good night sleep. 1.5 hours at the gym this morning. Same as last time, warm up - 10 exercises with 2 to 3 sets - 20 min spin, pushing a little more weight. Now over 400 pounds on the leg press for the last set of 10 reps. Felt strong today.

This evening I rode with Bill (from our team) out to STN MTN and back. We split up once we got there to do our own workout. I did 30 min of tempo work. HR at 165 to 180, 175 avg. 2 loops plus one mile, 10.5 miles. 13:40 a lap, 21mph avg. Didn't hammer the hills, just stayed steady. It's tough trying to keep a steady hr with all the hills. Meet back up with Bill and back to the house. Good ride. I'll probably fall apart tomorrow on the Pizza ride.

Grandparents Day at Aidan's School

My in-laws are here this week to go to Aidan's school for a day (it was yesterday). Play dough, clay, markers, tape, snack time... all the good stuff - and a short tour. We've hit all the local restaurants in town and plan to take Aidan to the movies on Friday. This means extra baby sitters for me to get work done! (and maybe some riding)

My mother had planned to be here as well but unfortunately she is recovering from surgery and couldn't make it. She's recovering well and hopes to be up for a visit soon.

Monday, March 24, 2008

It's Snowing

This is the second time today but now it's really coming down. It was 77 on Saturday. Snow today, what the?

Remling Putting the Hammer Down!

Great shot from the Roswell Crit in 2006

Joe Remling

Sunday, March 23, 2008

Project Day

Today was project day. Network cable from Leslie's office through the floor, through the storage room into my office. Wireless just not cutting it. Next up - seat adjustments for in both cars for Aidan. Next, cleaning the grill (oh that was fun). Last - all that stuff lying around can go into the attic. My spring cleaning is done. Getting back on the bike.

Milano-San Remo

The longest race of the pro season, 185 miles was on Verses today. Great race, always one of my favorites. Fabian Cancellara smoked-em.

TT Time around Tucker

1 hour ride around town. Wanted to take advantage of less traffic on the roads around town. More time playing triathlete. The legs would give me good power but for only short bursts.

Saturday, March 22, 2008

72.8 Miles at Silk Sheets

With Reger. The plan was slow, flat roads, whatever distance, learn to use aero bars (first ride with them other than the trainer on Wed.). Probably spent 1/3 of the ride using them. Cheater bars... gain 3 or 4 miles per hour with no extra effort. Sweet! Now I'm going to feel like a slow poke without them. Started with some breakfast at Waffle house (grease it up). 4 hours 10 min. Kind of a base ride, aerobic work in zone 1 and 2 and no anaerobic stuff at all. The legs wouldn't have wanted much more anyway after this week. Finished with a 17.5 avg mph. Stuck it in the 140 to 155 hr range and left it there. I don't get to ride a steady pace for that long very often. Finished with 146 avg hr. for the day... about 20 beats higher than Joe. Our flat ride had 3700 feet of climbing. Only a half a dozen dog chases (always on Joe's side). 1 check of the map. Started in on the cycling shorts leg tan white thigh look already. 2 store stops and Joe stayed consistent with the little donuts for extreme power. Great ride day.

Leslie says Peachtee cashed our checks for the race - so we got numbers.

Friday, March 21, 2008

Bikeways of Tucker Rocks!

Buddy, who bought the shop last year I think, hooked me up today. I've ridden with him on group rides here and there since 2004. Needed to fix a shifting issue. Quick fix while I waited. Last time the cable broke off in the shifter. If you are on this side of town and need something, check Bikeways first. Unfortunatly, they don't carry the high end bikes and parts. Even though I get deals and priority at other shops, my time, leaving the bike and the gas to get there made this a MUCH better choice. (Saturday ride saved) Thanks Buddy!

Training Week

This week moves from Base (3) to Build. Hopefully Gainesville will be my first race this season on April 5-6.

Monday - Gym 1.5 hours - 10 min warm up on the elliptical, 1 hour of weights (9 exercises) and 20 min spin after
Tuesday - 2 hour Ride from the house to Stone Mountain (met Remling), worked on hills and single pedal
Wednesday - 2.5 hours on the trainer with some tempo work and tried my aero bars (watched 23 and 3:10 to Yuma)
Thursday - 1.5 hour Pizza Ride - A little chilly, strong over the hills in the back but had a mechanical and lost the group on the counter clockwise loop. I think my rear shifter is shot. It's not delayed like a stretched cable just works sporadically.

Planning a long ride on Saturday at silk sheets so I hope I can get it fixed.

Thursday, March 20, 2008

Nice flash tool

TxEff - - quick and easy plug-in for flash text effects (such as the one I created below). makes a bunch of great flash components.


Wednesday, March 19, 2008

Just Launched - Ravin Homes - Home developer that built most of Peachtree City. Designed and managed by Studio Tandem. The home page still needs the graphics replaced with a flash movie but it launched anyway (last month). When content arrives, it will be good to go. It's a Coldfusion website with a CMS for the client to make updates including uploading photos of available properties.

Ravin Homes

Sunday, March 16, 2008

3 Gaps - front

Rode with Reger, Dana and Matt today. Counter clockwise from the rock pile. Worked on some big gear training today up Neals. It made the rest of the day hurt pretty bad. It's been too long since I've been up there. Good effort today, with some high heart rates. That loop has close to 4000 ft of climbing. (took a pic from Reger's blog - he got some video stuff today too. I'll link it when he posts it)


Saturday, March 15, 2008

Thursday, March 13, 2008

Weekly Speed Rides are Back - Pizza Ride

Recovery week for me, easy 1 hour on Tues., 1.25 hours on Wed with some speed work and Pizza ride tonight. A little slower overall than normal but it was the first one of the season (19.7 mph avg). Great temp, 74 degrees, perfect. Around 50 people by the time we got to the park. Felt OK today, made an effort for the in-park sprint up the hill but blew up about 300 meters before the line. 2nd on the last sprint. Worked hard for it. Got the hr up to 199 for that. Good practice.

Realized my SportTracks software hasn't been reading the elevation correctly from my Garmin. Great (free) software but realized I had been climbing 2 to 3 times the amount that was being displayed, when it said total accent on the ride tonight was 512 feet. What? Try closer to 1500 feet. Which means we climbed 3000+ feet last Sat. and Sun.

Tuesday, March 11, 2008

It's ALL about Aidan

Tons of phone pics to post... of course the greatest thing in my life.

Dinner at Hibachi, Breakfast at Panera and lunch with Dad at Schlotzsky's (no not all on the same day).
a1.jpg a2.jpg a3.jpg a4.jpg

Aidan helping me get ready for my snowboard trip.
a5.jpg a6.jpg a7.jpg

Post haircut chocolate milk at Starbucks, soup at Chili's and sporting my hat.
a8.jpg a9.jpg a10.jpg a11.jpg

Tonight after a meal at Blue Ribbon, we went over to Michael's to... shop?
a12.jpg a13.jpg a14.jpg a15.jpg a16.jpg a17.jpg

Sunday, March 9, 2008

Hell of the North w/ Team Colavita

Yes, that's the name of the ride - for good reason. Team ride from Roswell bikes at 9:00 am. Starting temp 31 degrees, 10 team riders. Cold but it did warm up as the day went on. Roswell bikes sagged the ride (one of our sponsors) which was great to shell gear when we needed. We got our team kits so everyone was suited up and looked official. 50 miles, 3053 ft of climbing but felt like 6000 (check out the graph below). No flats. 18.5 avg mph, the legs were screaming to stop today. Between the last 2 weeks of efforts and yesterdays ride in the wind they just didn't want to climb all day. This week is a rest week and I need it. Good bunch of guys on the team. This was our first team ride and meeting. Should be a fun season.

hotn.jpg  Atlanta Colavita Team Photo

Saturday, March 8, 2008

Wheels O'Fire... I mean Snow Ride

Reger, Matthew and I headed down near Callaway Gardens today for the annual WOF ride. Original plan was 68 miles. The 38 degree and dropping temperature and snow blizzard made us think 26 miles would probably be the limit. Oddly enough, 50 or so cars were also in the parking lot with people headed out for the ride... I guess we weren't the only idiots. Sudi from spin class was also there. Good amount of snow for the first hour then it stopped and the sun came out as well as the 20+ mph winds. I convinced the guys to do the 45 mile loop just before the winds hit us. Temp dropped a little then warmed up to 41 or so. Ended with 50 miles. Between the hills, wind and starting conditions... epic ride. A bit of whining and almost didn't start but I had a fun ride. Definitely one to remember. Reger has some pics on his blog here.

Thursday, March 6, 2008

More Testing on Joe's CompuTrainer

Busy week, consistent training from last Saturday through today (Thursday). Today I did the Wingate Power test, 30 second sprint from stopped to full sprint. Which is about how long it takes to sprint finish a race, around 300 meters. The idea is to see how much maximum power and average power you can generate. (can you sprint or not?) 923 max watts and 667 avg watts which based on generic charts say that's good (but not great). Now I have some numbers for that. Also did the 3 mile test again and the numbers were the same as last time with the exception of my hr being 10 beats lower. This is good since this is day 6 with no training rest, I did a weight workout this week, I was sick 2 weeks ago and am 8 pounds lighter now. If I have any energy tonight it will be a double day put in some speed work (high cadence). Off tomorrow and 2 long rides this weekend. (Leslie loves me )

Thanks Joe for letting me use your toys again.

Sunday, March 2, 2008

Stone MTN ride / Airport ride

Saturday was a little over 2 hour ride to STN MTN from the house and back. Worked on power starts, about 12 second efforts from a stop to full sprint. Went on the Airport ride today, short loop with Reger and Remling. Harder effort than I expect on the road back into town. Perceived exertion at about 16 or 17 (of 20) with the HR high for about an hour. Note the graphic (below - lap 2 is the group ride) from 1:10 to 2:10, heart rate pretty much sits above 180 though it never felt that bad. This confirms to me that the VO2 max test that identified my LT at 182 was accurate. Also worked on keeping my cadence higher than normal (chart 2 below) shows that during the group ride it stayed consistanly high. Forgot my food today. Reger gave me a gel but wasn't really enough for the end of the ride. Group ride pace was 22.4 avg speed. Good effort for the day. Lots of people at the first Georgia Cup race in Albany this weekend missing from the ride. Headed to the Wheels O'Fire ride next Saturday in Harris County and our first Colavita Team ride on Sunday (get our team kits!) Let the pain begin.

Airport ride stats Airport ride cadence