Hi All! Was today hot enough for you? Just thought I should start with that seeing as how today, was one of, if not, the hottest day of the year so far.
I wish I had some great training story to tell, you. Something along the lines of an incredible day climbing Palomar or some other big climb here in San Diego. Or possibly a good 100+ mile ride, full of some good tempo, but to be honest, I've been taking last week's prescribed "rest week", and extending it a bit further then I probably should!
The reason for that has really been a combination of things. First, as I metioned, last week was a scheduled "rest week", and early in to it, I was having difficulty actually resting, and not out training. When Friday rolled around, I decided I had enough rest, and I was itching to sweat. I hooked the bike up to the trainer, and got a nice 60-minute tempo ride in.
Saturday, I threw on the Bailey kit, and rolled out of the driveway, for a nice, fast paced tempo ride out to the coast, via Del Dios Highway and Rancho Santa Fe. I opted out of heading inland, because Saturday was the first day of the heat wave that we're currently experiencing here in San Diego. Did I mention that it was 105 here in San Marcos today!!!
Sunday I was suppose to get back out on the road for a good 2-3 hours, but after working all week, and a portion of Saturday and Sunday, and the increasing heat, I decided to give Mom a call, and go golfing! I don't know if I've told you, but prior to my bike racing career, I was an Assistant Golf Professinal here in San Marcos. Occasionally I get the itch to play again, so when that happens I scratch it. It also helps remind me that I still far prefer cycling over golf. It's not that golf isn't fun, it is, in a different way, but it doesn't hold a candle to the pleasure that cycling offers. Just my opinion.
Today was the usual work day, followed by the usual day off the bike, and the usual core workout. Tomorrow, FTP intervals on the trainer, and more trainer workouts through Thursday. Back on track with the big climbing days this coming weekend.
Hope all is well. Until next time...
Hi All! How was your weekend? No complaints here. This last week capped off a tough four week training block, that to be honest, as left me feeling pretty tired. It all started Tuesday with a much dreaded VO2 max interval workout on the trainer. 5x4min, all-out efforts, with 5-minutes rest in between each one! I've come to realize, that VO2 max intervals, even though a short workout, are my least favorite thing to do on a bike, hands down!
Wednesday's scheduled workout involved a great 2-hour endurance ride to the coast, via Rancho Santa Fe, and then up to Palomar Airport Road, and back in to San Marcos. I really enjoyed that ride. Riding at an endurance pace (140-160bpm's), for an extended period of time is so much fun! You're not killing yourself out there, but you're not taking it easy either. Just a nice, quick pace, really enjoyable.
Thursday was 2x20 FTP intervals on the trainer. These types of intervals are som much more tolerable then the VO2's! Just a good hard tempo for 20-minutes on, then 10-minutes rest, then another 20-minutes. You're definitely working hard, but you don't feel like you're either going to throw up, or have a heart attack during the workout!
Friday was a 40-minutes recovery ride around the neighborhood. Recovery rides are nice, but they're actually difficult for me. Not on a physical level, but all mental. A recovery ride is like s low day at work. The clock ticks away, ever so slow, and although it's nice just to be out on the bike, it's no where near as fun as an endurance ride. Maybe it's because I race, and riding at a pace so easy, a grandma could drop me, just isn't very exciting.
This weekend I managed to get eight solid hours on the bike, four hours and 70-miles on Saturday, up Highland Valley Road to Ramona, down Highway 67 to Lakeside, down Scripps Poway Parkway, and eventually back through Rancho Santa Fe to home. I pushed the pace pretty hard, and last night was extremely tired, more tired then I should have been for a ride like that.
Today I decided to go out for another 4-hours, but this time stick to the coast, and keep the pace down. I rode out to the coast and Del Mar via Del Dios Highway and Via De La Valle, then made my way down to La Jolla where I met up with my good friend Andy Gurney. Then together we rode back North up the coast, where I peeled off at Palomar Airport Road, and back home. My legs felt tired, and my heart was a little slow to respond to any effort.
This coming week is a long overdue rest week. That doesn't mean I'm to take the entire week off the bike, but the few rides I do, will be short and easy. All the hard work over the last four weeks has left me feeling tired for the last four weeks, and now the rest week is necessary to let my body and mind rebuild that much stronger.
Hope all is well, until next time...
Hi All! Hope everyone is having a great weekend so far. We are truly blessed to have days like this. Before I get started, let me begin by saying to those you lost loved ones on 9/11, my hearts and prayers were, and always will be with you.
Well, we couldn't of had better weather, quite a change from last weekend's heat fest! My weekend was fairly uneventful, which these days, is another way of saying it was perfect!
I had a few friends who went up to Big Bear this weekend to continue their training for the Everest Challenge coming up September 25-26. I was invited to join, and gave it some serious consideration, but ultimately decided that I'd rather spend more time on the bike, and less time in the car. One of my least favorite things to do, is to load up the car to go for a ride. That's one of the reasons I quit mountain biking.
Saturday morning, I rolled out of the driveway around 8:15, fully committed to getting 6-hours, and 100-miles on the bike. I wasn't sure of the route I was going to take, but I knew I wanted that much time and distance, and to do the ride at a nice, high-intensity. One thing I've learned over the last four years of racing and training, is that when you feel physically, and especially mentally prepared to take on a big ride, then do it, don't hesitate. Even as much as I love to ride, it's not very often that I want to go out for 6+ hours, and 100+ miles.
As I was gearing up, I decided on a route...head East to Escondido, up Lake Wohlford Road, down Valley Center Road, up Highway 76 to South Grade Road, up South Grade to Palomar's summit, back down South Grade to Highway 76, Highway 76 to Oceanside, Coast Highway to Palomar Airport Road, Palomar Airport Road back home.
When I reached the market at Valley Center Road and Highway 76, (the official start to the climb up Palomar Mountain), I made the decision that I was going to take a "run" at the mountain, in other words, I was going to go hard all the way to the summit and see if I could match or beat my PR of 69-minutes. I was 28-miles in to my ride at this point, so my legs were good and warm.
I reached the split to South Grade Road off Highway 76 in 26:30, I knew I was right on track to possibly beat my PR. I continued on up South Grade Road, pushing the pace, noting that my heart rate had been at 170+ since I left the market. I felt good, and decided that I could hold that pace to the top.
As I neared the summit, I noticed three riders up the road, and I was gaining on them fast. As I went by, I recognized one of the riders from my repeats last week on Palomar. I said hi and pushed on. A little ways up the road, he caught up to me and began talking. I made the mistake of letting up so I could respond, why? To be friendly of course. He's a nice guy, and I didn't want to be rude, but looking back on it, I should of just kept my mouth shut for one more kilometer, reached the summit, and then spoke! Needless to say, I missed my PR by one minute! 70-minutes to the top! The good news is that I'm convinced if I hadn't let up, I could of at least matched my PR.
There were some other minor events and sights during the ride that I won't bore you with. Stats for the ride...6:08, 99.7-miles, 7000ft of elevation gain, 3300 calories burned.
Today, I fully planned on getting at least 4-5 hours on the bike, and wanted to push it hard again the whole way, but about an hour in to the ride, I noticed that no matter how hard I pedaled, my heart rate wasn't getting above 150bpm. What's that mean? My body was telling me it's tired. When your heart does that, you're far better off to take it easy, cut the ride short, and let your body recover. It's not going to make you any stronger or faster to push through it. Actually, it can have just the opposite effect. Stats for the ride...3-hours, 49-miles, 3000ft, 1200 calories. Good enough!
On a sad note...the Mt. Charleston Hill Climb was officially cancelled this week due to lack of participation! Sign of the times? As soon as I received the email informing me of the cancellation, I immediately pulled the trigger and registered for the Death Valley Stage Race. I already intended to race it, but with Charleston off the schedule, I decided to fully commit. With all the training I've been doing in preparation for Chalreston, and my fitness at a high level, it would be a shame to call it a season and let it go to waste.
So it's the Death Valley race October 16-17th, then probably the Santiago Canyon TT the first Saturday in November, then my season will be officially over! Hope all is well, until next time...
Hi All! How are things going out there? Doing good here. Nothing really new and exciting to report, so I'll just give you the run down of this weekend's training rides.
Yesterday, I loaded the car up, and headed out to Harrah's Casino to begin a session of repeats up and down Palomar Mountain. As I drove past Lake Wohlford at 8am, I took note that the outside temperature was already eighty degress. It was going to be warm for sure!
I started pedaling at 8:30am, and settled in to a nice steady pace up Highway 76 towards South Grade Road. I told myself not to push it to hard, that this training ride wasn't going to be about how fast I could reach the summit, but rather just keeping it steady, and making sure I didn't cook myself knowing I was planning on multiple climbs to the top.
I reached the summit, and made sure to stop at the market and refill the bottles. I didn't want to repeat the same mistake I made two weeks ago up there, and run out of water elary in to the climb up East Grade. I shot down East Grade, turned around at Highway 76, and began climbing back to the top.
About half way up the road, another solo ride caught up to me, and we started chatting. He was riding from and to Rancho Bernardo, quite a long day in the saddle! It always helps having someone riding with you, especially up the long, steady grind up East Grade. I much prefer climbing South Grade, even though it's rated a tougher climb. The numerous switchbacks on South Grade help to break up the climb in to individual sections that I like to tackle one at a time, whereas East Grade has long, straight sections of road, that seem to last forever. Plus, there's a lot more shade on South Grade, which on a day as hot as Saturday was, is a huge benefit!
I stopped again at the summit for more liquids, then shot down South Grade to Highway 76, turned around and started back up. As I reached the infamous Palomar Mountain photographer, Rick Clemson, he shouted out, "how many times are you climbing the mountain today?". "This is my second run up South Grade, one up East Grade, and maybe another up South Grade", I yelled back.
After reaching the summit, I pulled up in front of Mother's Kitchen, and walked to the rear outside patio where my friend Rogleio was having lunch. We laughed when we say each other, especially when he saw me covered in salt all over my jersey. It was hot out there, we both exclaimed. My computer was reading 107 degress in the direct sun for the majority of the ride, so I knew the actual temperature had to be near 100!
I visited with him for awhile, then decided to ride back down South Grade Road to where Rick the photographer was capmed out. My computer read 9300ft of climbing for the day, and I figured Rick was about 700ft down the mountain, so after reaching him, I'd make my way back to the summit one final time, and then rocket back down the mountain to my car. That's exactly what I did. 68 miles, 10,014ft of climbing, and 2800 calories burned. I was tired, and had minor cramps most of the day in my thighs from dehydration, but other then that, ok.
Today I had planned to stick more to the coast and shoot for a good four hours on the bike at a nice endurance pace, but ten miles from home, I was just shifting the bike in to the big ring for the first time, when SNAP, the cable busted, and I was reduced to the little ring. Crap, I thought, it looks like my day's over before it really began. What to do? Improvise! Don't need a big ring for hill repeats, right!
So off I pedaled towards Twin Oaks Valley Road, and San Elijo, and spent the next 2-1/2 hours climbing up and down. 4x San Elijo, 4x Twin Oaks, 1-1/2x Double Peak Park. 39 miles, 5000ft, and 1300 calories. Not a bad ride considering how it started!
Hope everyone's having a great holiday weekend so far. Be safe, and have fun! Until next time...
Hi All! How are things? Going good here. Life's been a little on the hectic side, but managable. My weekend of work is over, and am really looking forward to getting some seriously big miles on the bike this weekend. This week I've managed to get some good training in with the exception of Tuesday. Funny story now that it's over...
Monday after work I decided that since I wasn't able to log some good time on the bike over the weekend that I'd head out after work for three hours, and hit my old stomping ground...the hills in the Escondido, Valley Center, Bonsall area. About a qurter of the way through the ride, I made the decision to tackle most of the ride in the "big ring" to help build some strength in my legs. My weight is been good, actually a little too light lately, and my base is better then it's ever been, but I'm always in need of more power.
Needless to say, the ride was great. I pulled in to the driveway after three solid hours pretty whipped. That same day John Bailey sent me an email of my workout schedule for the week. The schedule almost always includes taking Monday completely off the bike as a rest day. Tuesdays are then reserved for intervals, typically 2x20FTP's. This particular Tuesday was different. Here's how I read the workout...
VO2 Max intervals...start by warming up, followed by a set of 4x3-min max effort intervals, followed by a set of 4x4-min max effort intervals, followed by a set of 5x4-min max effort intervals. 5-min rest in between each set. My only question other then why is John trying to kill me, was, "is that 5-min rest in between each effort, or between each set?" I decided that it was between each set, and the rest time whould probably match the interval time. So on the trainer I hopped, for what I thought was going to be one of the hardest workouts I had ever done!
I managed to ge through the 4x3-min set of intervals without too much difficulty, spun my legs out for 5-mins, before diving in to the second set of 4x4-min intervals. It was halfway through the second 4-min intervals that I began to question whether or not I was going to be able to complete this workout, and also the time that I questioned whether John was truly a friend! Mind you, I've never quit on a workout, so the thought that I may was really bothering me.
I finally finished the second set of intervals, and wsa having trouble focusing my eyes, and the thought of even attempting to begin the third set of 5x4-min intervals was daunting to say the least. But push on I must! I limped in to the first interval, giving it everything I had. I noticed that my heart rate wasn't getting quite as high as before in the previous intervals, and my legs were actually going a bit numb. It was halfway through the first interval that I made the decision this one was going to be my last.
So after nine intervals, and ninety minutes on the trainer, I quit!!! Mind you, this was all after a hard, hilly, big ringin, three hours on the bike the day before! That night I emailed John to let him know that I was unable to complete the workout, here's his reply...OMG you misunderstood the workout. Holy hell you must be fried.
"What I meant was - this week you should do 4x3min...next week 4x4min...the
week after 5x4min!"
"Take it easy tomorrow - you will be tired...."
Tired! That would, and is, a HUGE understatment!!! LOL! Over two weeks of prescribed intervals in one day! Yeah, I know, I'm an idiot. Wednesday's scheduled 2x20ftp intervals became a 90-minute recovery ride, which as it turns out, I also screwed up. Per John...A recovery ride should be no more then 45-60 minutes max. Ugh! Guess what Thursday was...
Legoland Crit. That's right. You heard me. I rode in a crit again! I say rode, not raced, because this ride is basically a workout, similiar in every way to Thursday nights Fiesta Island hammerfest. As it turns out, someone decided this year, that us North County rides and racers needed a good, hard, race pace simulated ride, similiar to Fiesta Island, without having to load up the car, and drive forty five minutes. So he/she, got permission from Legoland to use their lower parking lot every Thursday night at 6-7pm, to hold a workoput crit, open to anyone who wants to get severly punished.
Yes, I did quit racing crits over a year ago, and honestly haven't missed them, but I figured I needed a change of pace, and since this wasn't a "race", it may be on the safer side. I decided to ride my bike to the crit, via Leucadia up the coast to Carlsbad, and in to Legoland as a warm up. I arrived way too early, (5pm), and decided to run hard laps around the course until people started showing up. Why?
Anyhow, around 5:45, other riders began appearing, and by 6pm, Mr. Karl Bodine, led the group out for what was sure to be a punishing ride, at least I knew it would be for me! Eighteen minutes later off the back I went! Even though I was dropped like a rock, I decided to keep pedaling hard, picking up other riders who were also dropped, and we formed our own little race, and I kept this up for about another eighteen minutes, and called it quits. My legs and lungs were fried. Two hours of riding, an 18.2mph average, that's counting the 1-hour warm up portion of the ride to get to Legoland. I'm sure Tuesday's little interval mishap didn't help my cause last night at Legoland!
Hope all is well! Thanks for tuning in! Until next time...
