2k Row

June 24th

Today was a CF rest day. I wanted to do a bloody hard cardio effort. So I opted for the 2k row. I was aiming for a sub 7 min finish. This was my first time doing a 2k row for time. I finished in 7:09. It is quite an effort. You are using your entire body to row. The workout is great. I will be going sub 7 next time. I had enough gas to sprint hard for the last 300 meters. Had I gone slightly faster during the middle 1000 meters I would have been fine.

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Ride in CP

June 23rd

Today I opted to a ride in Central Park. Its rained in the last few days and is forecasted in the next few days. I wanted to take advantage of the fact that it wasnt raining today and get in a good ride. I hit up the park looking for trouble. I wanted to get a hard workout in. I was riding up to various riders and inquiring what their workouts were. I wanted some companions for a few laps of fast pacelining. After not having any luck I decided to ride hard on my own. Soon 3 guys ended up jumping on my wheel and off we went. One guys was a racer, the other two were some random guys that seemed to think that they could hang with what I had in mind. Thats their fault for not knowing what I was up to. I stayed on the front a good portion of the time because I wanted to punish myself. After a lap and a half the two random guys were shelled. The 2nd popped on Cats Paw. I was trying to dig into the climbs pretty hard. Me and the other racer continued for another lap and a half until he popped. He yelled out to me when he was done. I decided to pack it in since it was already like 830pm. I felt great and was happy for the ride. It was a great workout. My peak 20min was 350 watts, 171 bpm, 95 rpm.

CF

June 22nd

Back to CF baby. I havent been in weeks. In 15 days to be exact. I was going through withdrawal. My training was losing the time fight against my job. I really needed to hit it hard today. I missed my Saturday race. I owed it to myself. I was feeling good and I missed the Brooklyn Box. Today’s workout was a variation on “Helen” Instead of 12 pullups we had to do 12 handstand pushups. The work out was as follows:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

I wanted to get a sub 10min finish. I did my handstand push ups with my toes on a plyo box. I cant do pushups to save my life. I felt great. I didnt go as hard on my 3rd run as I could have. I was happy with my kb swings. I made sure to do all of the rounds unbroken. There were times that I was hurting badly enough that I could have put the kb down for a quick breather. I didnt. I just fought through the pain and kept going. I was very happy with myself for that. I’m happy that I’m improving on the pain management. I finished the workout in 9:33. Cool.

After cooling down a little, we were given a cash out. We separated into partners. Feet touching, we had to do a situp with a 20lb medicine ball and pass it (at the top of the movement) to our partner. They did a situp with the med ball and then passed it back. We had to do a total of 20-18-16-14-12-10-8-6-4-2 reps, nonstop. That was much better than I thought it would be. It beat up the hip flexors a bit.

After a few minutes, I loaded it up the bar for some deadlifts. I did a 2 sets of 5 reps of 135lbs. 1 set of 5 reps of 215. 3 sets of 3 reps of 315. After this I called it a day. I felt great. I had an excellent workout. Looking forward to tomorrow.

Corner House Grand Prix

June 21st

Well I fuct up and missed yesterday’s Rocky Hill Classic. I made an error with the start time and ended up missing the start of the race. I really wanted to do this race. I did it 2 years ago and it kicked my ass. I wanted another chance to see how I’d fair.

I made it to the Corner House Grand Prix at the proper time. Signed in and warmed up. It was pouring rain, like it has been for the last month. I did a couple of laps around the course. Shit I thought that I signed up for a flat crit. Damn there wasnt a flat road here. You were either going up or going down. The course was just over 2 miles with what seemed like a mile of climbing and mile of descending in total per lap.

I had a poor starting spot at the line. Right from the gun the fool in front of me crashes out of the gate. I got around him after losing too many spots. The course starts into a climb then a fast decent into an intersection where the road is covered in different traffic paint. We made right turn here. This made for an interesting turn to start the race. I was working hard trying to chase my way up to a better spot in the field. The race seems to have shed a big bunch of riders at this point. Coming right out of the turn you begin climbing. I chased for the next lap while the field was falling apart. As I get close to the group there is a crash which splits up more guys from the field. I continued working was not going to make it back. I ended up doing the next 3 laps solo, passing various dropped riders. With 3 laps to go, 3 guys in a paceline bridged up to me. They flew past me yelling c’mon. I chased them and tagged on the back. Unfortunately they started going slow. I was a little frustrated. It seemed as though they put on the gas to chase me down but once they passed me they gave up hope. I got on the front to pick up the pace. On the last lap I pulled away from them and finished by myself. Two of the guys were dropping off the group.

I’m happy for the spectators and dropped riders who cheered me on to finish. I felt good but just had a poor start to the race. About half of the field finished the race. It was a tough course in miserable weather. It may have been too much for some of the racers. I was not going to allow myself to quit. I’m happy that I didnt. I got in some great training. I’m also happy to say that I didnt have any cramping. I spiked my bottles with maybe too much salt. But maybe it works. I’ll continue experimenting with it.

Nutmeg Crit

June 13th

Nutmeg Crit (CT State Championships)

Masters 30+
Good group in this field. Masters is always interesting because you have a motley crue of riders. The only criteria is your age. You can end up racing with guys of all categories including ones and twos. Sometimes youre in a field with former pros. My goal today was to sit in and stay sheltered. I wanted to position myself for the finishing move. I made it my job to shadow last year’s winner. He’s a smart racer who has been winning races for longer than I can remember. The race was really fast. Much of it was spent single or double file as we were chasing down the constant attacks. I made it up the road in two short lived moves. If my shadow guys was there, so was I. With about 3 or 4 to go the field split. I was stuck in the back half therefore missing the winning move. But again I was still with my shadow guy. He had a number of teammates there that were clearly trying to control the race. When the field split they didnt have the power necessary to bring it back. I got a great workout during this race. I can remember during the race how great it felt to be at 175 heartrate. There were good chunks of time spent in the high 180s.

Duration 43:32
Norm Power 298 watts avg
Heartrate 175 bpm avg
Cadence 98 rpm avg

Cat 3
Very large field. This was right after my last race. I felt good. Solidly warmed up from my last race. I wanted to make sure to stay near the back to recover and conserve energy anticipating that the 2nd half of the race would get crazy. At about 5 laps in, I started cramping in my left hamstring. I tried my best to ignore it but it was getting worse. The funny thing is that there was another guy right next to my that was squirming on his bike trying to get comfortable. He was cramping too. He dropped out of the race a few laps later. On the sharpest turn on the course I went through it with my left leg straight because I was scared that it would lock up if I bent it. On a sharp left turn you typically straighten your right leg to push the tires into the ground. I clipped my pedal on the ground during on pass through this turn. I didnt care. I just wanted to fight through the pain. With 15 laps to go, I was playing some major mind games to keep myself from succoming to the pain and quitting the race. I sucked down my drink and moved up position in the field, so that if something happened I would be able to have a delayed reaction. If I had a delayed reaction while being on the back of the field I would have gotten shot off the back. I kept my cadence up to keep the pressure off my muscles. Everytime I had to put big power to the pedals I would feel my muscles seize. I watched the lap cards go down and just concentratred on keeping myself together, I was gonna finish this goddamn race! I searched to windows of opportunity to move up in the field. On the bell lap I found myself at about 10th wheel sitting behind 2 strong sprinters that I often race with. On the back stretch something happened and some guys popped a bunch of spokes in his wheel. There was a split that I had to get around. I jumped to close the gap and my hamstring wasnt having it. It immediately seized up when I was jamming the pedal. It felt like something popped right at the base of my hamstring on the inside of my leg behind the knee. Game Over. I fell backwards through the field. I painfully spun back to the start finish line in probably last place. After the race my teammate said take your helmet off, let me see your head. As usual I was frosty with salt. Going forward, I will be spiking my bottles with like a tablespoon of salt. I must find the solution to this ongoing cramping problem.

Duration 54:33
Norm Power 256
Heartrate 168 bpm
Cadence 94 rpm

Urggh Thrusters and Double Unders

June 7th

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

This was another tough one. I find thrusters to be very hard. Its a great exercise for a cyclist. It develops explosive strength in your legs. It also builds tremendous core stability too. These are just two of the many good things that that thrusters help with. I’ve been working on my double unders during my warmups with the fear that they would pop up in a workout soon. I wanted to make sure that I would be prepared. I’ve gotten up to being able to do 10 in a row on a good day. Little did I know that double unders would become exponentially more difficult after doing thrusters. Frustration played a bigger role in todays workout than usual. Usually it is just fatigue, pain, and cardio burn. Today it was feeling dysfunctional because I kept tripping on the jump rope. I finished in 17:01. Not horrible, not great.

Here’s Buddy Lee to show you how double unders and other ridiculously crazy shit is done with a jump rope

Keep it short. Make it hurt

contador gas

June 6th

I didnt have an exact workout that I wanted to do today. I didnt want to do CF today. I knew that I wanted to go outside on the bike. Today would have been a race day but I couldnt get a ride to the race that I wanted to. I went out on 9W and just rode hard for just under 2 hours minus the 30 mins spent riding to and from my house. I felt powerful today on the bike. It was good. I’d like to be strong for the latter half of the season. Guys are gonna begin getting burnt out and tired. I need to capitalize on it. On my way back to the bridge I ran into some guys that I knew. It was perfect timing as they helped me to ride harder than I would have by myself. We opened up a sprint and I hit a new 20 sec PR, 1298 watts. This is 30 watts more than when I hit a new peak sprint max 2 weeks ago. Over a longer sprint, its much better to hold a higher wattage over time than to have a high peak output that you can not sustain. This time I maxed at 1508 watts versus the 1736 watts of 2 weeks ago. My 30 sec power was 968 watts versus 905 watts 2 weeks ago. This is not to say that I couldnt have done this then. The sprints were done on different bits of road with different characteristics. It is good to learn more about my abilities. It helps to be confident about certain things when racing.