Build 1, Week 1: Notes

I'm currently in the first week of the first "Build block" in my training plan this year. According to Friel's "Training Bible" my schedule for this week should look something like this, for a total of 12.5 hours.

• Monday: Cruise Intervals - went around the south end of Lake Wa, with three or four 10-12 minute intervals at ~100% of Threshold (FTP) along the way. Two hours total.
  
• Tuesday: Endurance 2 (zone 2) - ended up doing 2.5 hours, another nice ride around the south end of Lake Wa, with an added detour around Mercer Island. I like to call that route the "double-U". First ride of 2010 with bare arms!!!!
  
• Wednesday: off, though I did do 15 minutes of yoga using Wii Fit (still fluctuating at about 144.5 lbs btw!)
  
• Thursday: "Jumps". Was supposed to do five sets of these but only got in four (down to Seward Park and back). A jump is 10-12 pedal strokes in a Zone5c "all-out" sprint, in which I essentially try to rip my pedals & handlebars off the bike. Each set consists of 4-5 jumps, with one minute rest between each effort, and five minutes of rest between each set. They were actually pretty taxing - but it feels nice to ratchet up the intensity after so much Base riding. One hour total.
  

Rest of the week:

• Friday: Isolated leg drills, which I've never done before, or "Form sprints" (e.g. tuning your sprinting form but not going all out) - Form sprints sound like more fun to me
• Saturday: Recycled Cycles team ride - we'll probably put in around 80 miles since the season is quickly approaching.
  
• Sunday: An hour or two of "Active Recovery" - or maybe no riding at all, only time will tell.
  

In other news I signed up for the Tour of Walla Walla Cat 4 - Recycled will have 8 racers in Cat 4 and 8 in Cat 3 as well! It'll be great to do a stage race with a full team.

With a 100-rider field the Cat 4 Road Race & Crit, this will be interesting. I just hope it's nice and dry out there when we go in April.

Training for 2010: Base, Build, and Beyond

(photo of a bird on Lake Washington, taken from the I-90 bike trail on the way to Mercer Island)

Well it's a new year so that means I've got to tell you how many km's I pedaled last year: in 2009 I rode about 11,000 km (~6,800 mi), for a total of about 460 hours. Seems like a lot for me, but is certainly less than a lot of people too. For reference I did about 12,000 km in 2008, but did less last year on purpose, since I started racing and doing a bit less of those huge rides.

2009 was a lot of fun - a good number of brevets completed (or attempted), and about 25 races for the season - but 2010 will be even better! In my future I'm seeing less of the "why am I out here?" thoughts and more of the "I hope I can hang on!" kind of thoughts. E.g., less long suffering rides in place for more suffering in a shorter time-span, e.g. racing.

Training

And this year (actually the last few months now) I'm doing a 'real' training plan, e.g. the Base/Build/Peak/Race/Rest "periodization" style of training, from the "Cyclist's Training Bible".

So what does this all mean? In summary it's basically a formula that goes like: create an endurance base, then build on that with more intensity, peaking at a specific time (hopefully during race season!). Last year was more like a plateau for me, with no real rest/work cycles and just general "riding."

So here's my training breakdown:

• Base: not just "ride slow & long" but the endurance zone is actually slightly higher intensity than what I used to think it was. Think just under tempo, but certainly not "active recovery." In this Base period you work on Endurance, Force, Speed skill, and Muscular Endurance. There are three Base blocks in my plan, each consisting of three weeks of work and one rest week. (12 weeks total)
  
• Build: time to sprinkle on some intensity, tone down duration, and work on Anaerobic Endurance & some limiters. I'm doing two Build blocks, each three weeks long with one rest week. In fact I'm starting Build 1, Week 1 today! Today calls for some "cruise intervals" - should be fun. (8 weeks total)
  
• Peak: work on Anaerobic Endurance, Power, and a limiter. Hours are down from Base/Build but intensity is up.
  
• Race: work on Speed Skills, Anaerobic Endurance, and of course race at least once a week or so.
  
• Then you normally take a rest week after racing for a while, doing another Build block or two, and Peak again.
  

(Note: this is just a summary of the phases and also my understanding of them - you'll want to take a look at the training bible in order to get the real scoop on this stuff)

In racing team news the team rides from the shop on Saturdays have been fun, it's been great meeting the team and getting to know the other 4/5's I'll be racing with this year. I got an older RCR (Recycled Cycles Racing) winter jacket, as well as a jersey with the RCR blue & gold! Finally get to fly the colors of the team, and it feels good. Just got to remember not to flip anyone off while riding in it....

In more racing news I'm looking forward to the first Road race of the WA road season, Mason Lake #1 & probably the Sequim race the next day! At only 36 miles the Cat 5 Mason Lake will be relatively short, but sweet. Bring on the wet road races!! Oh and I'll most likely sign up for the Tour of Walla Walla, it will most likely be my first stage race.

About Those Brevets

With the race season approaching, the brevet season is also almost here too. While I'll probably do less brevets this year I do plan on doing a 200k-600k "Super Randonneur" series, as long as I can squeeze them in between life & racing.

And of course PBP is in Aug. 2011 so that's no that far off.. gotta keep the rando legs in order, as I still want to give PBP a shot.

Here's to a great year of riding! See ya on the road.

Seattle to Snoqualmie Falls And Back

Today was a perfect mid-December riding day: 40-something degrees and wet roads but dry skies. So I headed out to Snoqualmie Falls to get some hours in for the Base training I'm trying to do in preparation for next year.

The profile above shows how there isn't a whole lot of flat on this ride (and that's just the way out).


Map:


[full map link]

The first sizable hill the climb up to Newport Way through Factoria, and the second one is Black Nugget Road in Issaquah, which is 15-20% grade.. then you swoop down for a nice country ride out to Highway 202 and a little climb up to the Falls.

Thought I saw that pro who rides for Garmin-Chipotle out on Fall City road, but I'm not sure if it's him (he does live in North Bend though). (On second thought it looks like he's in Europe, so it must've been an impersonator)

Thoughts on Training

2009 almost over, but prep for 2010 has already begun. This season I'm doing a "real" training plan, e.g. the Base/Build/Peak/Race formula as described in "The Training Bible" book by Friel.

So instead of "Just Riding Around" like I've done in years past, I'm shifting gears a bit and slowing things down for the Base period, and just getting miles in - not worrying about sprinting, 5-minute attacks - at least not yet. OK, so maybe that's kind of like "Just Riding Around/JRA" except that I'm making it a point to go slower, err not go too fast.

The idea is to start with lots of volume, but lower intensity - then as the season moves on you dial up the intensity but bring down the volume. Of course "how much" depends on your racing category/goals, so my "big" base weeks are really just 12-14 hours total. But that can be a lot of riding when you're not doing it all at once, like the randos do.

So this is my third week of "Base 2," e.g. the second block of Base. I'm looking forward to the rest week next week, then moving on to the "Build" period.

Hell Hath Frozen Over

I recently did something I thought I'd never, ever, do: lift weights. Well, sort of. As part of the training plan I'm supposed to do some weight-training like squats, lunges, etc. (Focusing on the legs & core of course, I'm not trying to "bulk up" by any means, and the last thing I want to do is add upper-body mass)

So instead of going down to 24 Hour Fitness, I just threw a bunch big of computer-science books (like this bad boy) into plastic bags and stopped when they totaled about 30 pounds. Not a lot but you feel it after 10 or so reps of squats/lunges.

So who ever said being a computer nerd won't make you strong? I'll show them...

Crashed On Ice Today.

With a thick fog overnight combined with temps close to 30F, I should have left the Ciocc idle today. Some of the local roads here on Capitol Hill were visibly dusted with a little bit of "icing", and I saw a garbage truck slide a bit coming down the hill this morning - that should have been a sign.

So when I headed out at about 1 PM for a quick spin down to Seward Park and back, I figured that since the skies were now blue it was safe.

Coming down Madison St (a nice 15% grade) there was some moisture on the roads, and evidence the city had been out de-icing a bit on the major roads. Made it down Madison without slipping, took a few extremely slow turns on Lake Wa Blvd (like that one S curve), so by the time I made it down to Seward Park I had gained enough confidence to go at full speed since I hadn't seen any ice or frost (on the road at least) for 11 or 12 kilometers..

The Crash

I had just wound down a little sprint coming into Seward Park, as I usually try to go for the crosswalk near the sign for the park, just before you follow the road left to get to the park entrance. According to the Garmin I was doing about 20 mph when all of a sudden there was a patch of frost on the road in front of me, and though at first it seemed like I was riding through it successfully, before I knew it I was sliding on the ground and the world was turned sideways.

I probably made an interesting guttural sound as I hit the ground, and the crash was loud enough so that some bystanders asked if I was OK. Luckily I was, and the only visible damage on the bike was the bar-end had been scraped and pulled out a bit. Luckily the winter layers mostly protected me from road rash, though I did end up with a little strawberry on my left hip.

More Carnage

Only a minute or so after I hit the deck two cyclists approached and before I thought to warn them, one of them went down in the same patch I hit.. then 20 seconds later a guy in a UW kit slid out going the other direction seemingly just as he was asking if we were alright.

I tried to warn a bunch of other cyclists on the way back up Lake Wa Blvd, hopefully had better luck on the ice than we did. So did anyone else crash today?

Meeting The Team: Recycled Cycles Racing

This morning I went to Leschi and met up with the Recycled Cycles Racing Team, for their annual "meet the team" ride. I raced last year (my first) unattached - but I'd like to take things to the next level, and part of that is surrounding myself with people that know more than me about racing. (And of course people that can go faster than me too!)

These "meet the team" rides are slow/social rides around the south end of the lake that allow you to meet people and get a feel for the team. (All the local teams hold them in Sept/Oct/Nov)

I decided on Recycled Cycles for a number of reasons, mostly team size, race turnout rates, headquarters location, and frequency of team rides. Oh and the kit is pretty sweet too. I have friends on a few local teams, including this one, so that was also a factor.

The Ride

After a few introductions at Pert's Deli in Leschi and a pre-ride talk, the group of 30 or so racers set off south on familiar roads towards Seward Park and beyond. A no-drop ride, though of course a few hotheads (including me) attacked a bit on that one little hill in Newcastle on the Lake Wa Loop.

I recognized one bike/rider in particular on the team, since he was rockin' down-tube shifters all last season (and sticking in until the end too). Though I forgot his name he'll be good company in the races next year for sure. And I was surprised to see a pair of full Honjos too - similar to SiR, this is a group that strongly encourages a fender/flap at least in the rear.

Talked to a few more guys on the squad, and they all seemed down to earth and eager to have new riders in the peloton. The team already has some strong 4/5's for sure - I witnessed some of them last year - and hopefully I can add to the mix next season.

Of course, I didn't see a ton of team tactics in the 4/5's last year, and in general "they" say you really don't see real tactics until the Cat 3's.. but still it will be good to ride with this group weekly - and get to know how they ride/race before we get into the mix.

What About The Big Rides? (brevets)

I'm sure everyone's on the edge of their seat to find out if this means I'm breaking up with big rides - rest assured I still plan on doing at least a brevet series (200k-600k) next year, and maybe the Cascade 1240k.

There are things I like about the rando rides: people, challenge, scenery, etc - and things I don't like: lack of sleep, and the feeling after about 20+ hours on the bike of "what the fuck am I doing out here?"

The nice thing about racing is that you can still get plenty of "challenge," just a different type of it - instead of trying to stay awake after 30+ hours on the bike, in racing the challenge might be clawing back onto a peloton going 28+ mph when you're already red-lining. Instead of an upset stomach from eating on the road for more than 24 hours, you might feel the burn of lactic acid being released in your thighs during a sprint - but you still push through it.

The same spirit of camaraderie and challenge is there - just in different form. So here's to the pursuit of challenge (or even fun), no matter what form you like it in.

I'll be sure to post pics of the full team kit (jersey, jacket, bib shorts, hat, socks, gloves) once I get my hands on it..

Random Rain Ride

Lately I've been riding slow, on purpose. The idea is to build up "base" for next year, and add intensity when it's closer to the beginning of the 2010 season. (Also to shed a few pounds between now and then)

It's nice since all spring/summer I was trying to focus on sprinting and intervals, basically the stuff that makes you gasp for air and hope your heart isn't going to explode.

So instead of suffering on the bike, right now I'm just tooling around and taking in the scenery. Dusted off the Surly Pacer (with full fenders), it's the perfect tool for wet & windy PNW fall days.

And they say "train heavy, race light" anyway right?

I like when the roads are wet and the skies are dry - with the full fenders my feet stayed nice and toasty. Ahh, fall!

I haven't done any distance-type riding since the 600k back in September, been taking a break from that too. I figure next year will be busy enough will a full race calendar, in addition to attempting to qualify for PBP 2011. Ride on.

The Pista Rides Again

The other day I decided to dust off my 2005 Bianchi Pista track bike, and slapped on a new chain/cog/chainring, bar tape, brake pads, pedals. Not that I'm sick of my wonderful Ciocc (road) bike, but I figure over the fall/winter months it won't hurt to switch it up a bit. I rode fixed on the road and the track a few years ago, but it's been a while since I've hit the road with only one gear and no coasting.

I used to run a 40x14 and skid a ton, but that's probably what killed my knees back then (77 gear inches, ouch on the uphills!), so now with a 49x19 (68") I can hit the hills with a little more speed. It's not a huge drop but definitely gives me more room on the hills, and forces me to spin even faster on the downhills.

A few photos. The fall colors are apparent, and with the rain and colder temps it's hard to mistake this time of year for anything else.


In the I-90 Tunnel:

As a side note, after years of suffering through winters with knickers, I finally bought some full-length tights. I was really missing out, the extra warmth is nice!

Track handlebars are more curvy than road bars, and without hoods to rest on you're usually either up top or in the drops. And as you can see I have a front brake for the oh-shit moments. But 99% of the time I'm either speeding up or slowing down using the legs. Downhills become a workout, it's definitely different.

Another great thing about fixed gear riding is that once you settle into a nice cadence, it's so smooth and you really do feel "one with the bike," as they say. Though honestly half the time the drivetrain is pedaling for you, e.g. on the upstroke. In fact many road riders/racers train on fixed gears to improve their pedaling 'form', but in fact I think it can make your stroke a little lazy, e.g. you might not be pulling up as much anymore. So I keep that in mind and try to apply force all the way around, to make sure I'm getting a good workout.

And the fixed definitely helps makes me spin! According to this nifty cadence calculator, at a peak speed of 47 km/h on my 49x19 gearing (68") I hit 154 rpm. Of course, that was for all of 30 seconds so there is still work to do, I'd like to be able to hold that for longer by the time next season rolls around. Last year in crit racing I had the gas to stay in the race until the end, but didn't have much to show for a sprint. Hopefully that will change in the coming months, and this bike is part of that plan.

>By the way, I'm not sure how anyone can ride a fixed for long distance rides! I recall Robert slaying a hilly (aren't they all?) 200k last year on his fixed gear.. and SiR extraordinaire Bob B. has been known to do some big rides on fixed gear as well. Hats off to you guys! When I did a two-day STP on this bike back in 2005 my knees were killing me on the second day. But maybe I'll break this out for a 100k populaire next year or something.

Another reason I brought out this bike was to get ready for some track racing out at Marymoor next year! I gave that a shot years ago, but back then I didn't have the endurance even for a 5-lap race. I'm pretty sure I'll be able to do better next time around.

Gears or no gears, here's to a wet fall...