Wednesday, December 31, 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)
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


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) or this guy

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
Lat pull downs
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.

Photo_12-331.jpg Photo_12-32.jpg

Saturday, December 13, 2008

My New Ride

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


Friday, December 12, 2008

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


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
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.


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 -

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)
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


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