Just about to head into the Dining room at the Olympic Training Center for some needed
dinner.
Finished a hard weekend of training that consisted of both TT specific training and a climbing based Group training ride.
On Saturday I headed out with the normal crew that I train with but this time I was on my little rocketship that I Time Trial with.
In a group it's best to stay off the back or off the front.
We rode south with a head wind and increasing rain. The TT bike allowed me to get around the group and take several pulls at the front that was well over my lactate threshold which always burns a bit. The good thing repeating these short efforts and holding the pace of the group is that you are forced to keep a high effort while recovering.
Today, I went off with some of the same riders but this time on my Road bike and through a hilly route. The major climb through the Air Force Academy allowed me to keep a hard tempo for a good length of time. Hard sustained climbs combined with yesterday's shorter efforts is a way to work on two skills that are crucial in improving fitness.
Looking at my PowerTap I notice that my wattage has been improving in the past few weeks.
I'll give the credit to Tommy Murphy (my coach)who not only assigns me the workouts but hold me accountable to every pedal stroke.
Sunday, June 21, 2009
Friday, June 19, 2009
favorite stomping grounds
A stretch of road all Cyclists from Colo. Springs knows all to well.Gold Camp Rd. cuts along the foothills that overlook the city and offers beautiful views and a quiet place to suffer.
It feels like I'm on this 5 mile section of pavement more than I'm home with my wife. I'll be heading over there in a few minutes, just waiting for the sun to rise. I'll bet anyone that I won't be alone. Mostly likely I'll be joined by other nut jobs who will be there for an hour just riding up and down.
The top third climbs steady at just a few % grade. Depending on what coach Tommy wants to do to me I can be up there doing longer climbing repeats, seated Time Trial efforts or uphill sprints.
A lot of times I'll see a teammate or friend up there to do the intervals with. I'm always better when I'm pedaling to beat someone.
The steady climb, the beautiful overlooks and the quiet neighborhood is what makes this specific road worth writing about.
Thursday, June 18, 2009
Everyone says that exercising is a stress relief.
Working out is a time to stop thinking about work or the craziness at home and
get your frustrations out physically.
Working out and training are different beasts. Training can be stress inducing. Both physically
and mentally depending on the time of year and the upcoming event.
Right now, I'm training for the Road National Championships which will begin in late July.
That means I'm in my last real block of training. Every workout is critical and each effort affects the next.
I felt this last year while prepping for Olympic Trials. The race is being played out in my head and the image of my competitors training harder than me keeps me on the bike that much longer.
One very noticeable positive relating to stress relief is that while training with this intensity my body is so physical stressed that I have no more energy to even be worried about concerns at work or at home.
I'm just ready for bed.
Working out is a time to stop thinking about work or the craziness at home and
get your frustrations out physically.
Working out and training are different beasts. Training can be stress inducing. Both physically
and mentally depending on the time of year and the upcoming event.
Right now, I'm training for the Road National Championships which will begin in late July.
That means I'm in my last real block of training. Every workout is critical and each effort affects the next.
I felt this last year while prepping for Olympic Trials. The race is being played out in my head and the image of my competitors training harder than me keeps me on the bike that much longer.
One very noticeable positive relating to stress relief is that while training with this intensity my body is so physical stressed that I have no more energy to even be worried about concerns at work or at home.
I'm just ready for bed.
Monday, June 8, 2009
Hitting the time.
This past Saturday I raced in the Colorado State Time Trial Championships.
All the local Time Trials I race are used as a test of fitness. Within the Time Trial format I'm able to see how fast I am or how fast I need to be.
In the Time Trial format - an averaged time per kilometer is the baseline for qualifying. This qualifying time is averaged off of the Time Trial results from the past world Championship and Paralympic Games performances. This way each athlete is competing directly against their international competition. It's a system that allows athletes from varying classifications can go head to head.
A percentage is calculated off of the per km time and then compared.
If a rider beats or goes below their per km time then they qualify for the 2009 Paralympic Team.
On Sat. with that possibility in the fore front of my mind I raced with a purpose. Going out a little to hot - maybe! I remanded steady and caught my minuteman. The last couple of km's were a steady drag uphill. I climb everyday due to where I live, Fell into a familiar rhythm and powered home.
Going over the calculations with my teammates I found that I made the time. This marks that I'm riding well with under two months till the National Championships.
All the local Time Trials I race are used as a test of fitness. Within the Time Trial format I'm able to see how fast I am or how fast I need to be.
In the Time Trial format - an averaged time per kilometer is the baseline for qualifying. This qualifying time is averaged off of the Time Trial results from the past world Championship and Paralympic Games performances. This way each athlete is competing directly against their international competition. It's a system that allows athletes from varying classifications can go head to head.
A percentage is calculated off of the per km time and then compared.
If a rider beats or goes below their per km time then they qualify for the 2009 Paralympic Team.
On Sat. with that possibility in the fore front of my mind I raced with a purpose. Going out a little to hot - maybe! I remanded steady and caught my minuteman. The last couple of km's were a steady drag uphill. I climb everyday due to where I live, Fell into a familiar rhythm and powered home.
Going over the calculations with my teammates I found that I made the time. This marks that I'm riding well with under two months till the National Championships.
Sunday, June 7, 2009
Signing with Carmichael Training Systems
For a cyclist finding the right coach and coaching philosophy is crucial to one's success. Not only must there be open communication bust also trust in the process. I always say that Cycling is a practice in patience, it is not a sport of instant gratification. A coach allows the athlete to focus on the days effort with the belief that the grand scheme will yield results.
That is why I'm thrilled to have signed with Carmichael Training Systems for the 2009 race season. In CTS I have complete trust in the training philosophy. Chris Carmichael has developed a coaching model that incorporates years of experience racing and the latest sports science. He has been a Olympic coach as well as the long time personal coach of LANCE ARMSTRONG.
CTS and the coaching staff works within this successful system to bring out the best in top athletes as well as recreational riders. I was surprised to hear that their athletes range from cyclists and triathletes to Nascar drivers even bull riders.
With such a successful background I'll be able to rely on my coaching staff as I target a 3rd National Title and a run at the World Championships later this year in Italy.
For more info on CTS go to:
www.trainright.com
That is why I'm thrilled to have signed with Carmichael Training Systems for the 2009 race season. In CTS I have complete trust in the training philosophy. Chris Carmichael has developed a coaching model that incorporates years of experience racing and the latest sports science. He has been a Olympic coach as well as the long time personal coach of LANCE ARMSTRONG.
CTS and the coaching staff works within this successful system to bring out the best in top athletes as well as recreational riders. I was surprised to hear that their athletes range from cyclists and triathletes to Nascar drivers even bull riders.
With such a successful background I'll be able to rely on my coaching staff as I target a 3rd National Title and a run at the World Championships later this year in Italy.
For more info on CTS go to:
www.trainright.com
Friday, June 5, 2009
Hugo Road Race.
In my opinion, a true Road Race is what Bike Racing really is. So many times I find Crits, Hill Climbs and Time Trials occupying most of the race schedule. When I do see a RR on the schedule I make sure I'm at the start line.
This particular race was held in Hugo CO -out in the middle of nowhere. A 78 mile jaunt that felt like it sent us to Kansas.
The Beauty of this kind of race is the calm before the storm. Typically, it starts a bit hard and after a few miles everyone remembers that we have a couple of hours to go. Being at the right place, sensing the collective itch to attack and making that move is that unspoken battle that I most enjoy.
Unfortunately, Some days things do not go as planned. At mile 19 while cruising along with 60 other riders I run over some broken up pavement and my rear wheel is without air in a moment. A quick wheel change from the support car and a helpful draft gets me almost back until the car needs to stop for another rider. As I was in pursuit, I noticed my brake pad was rubbing on a carbon rim. A reason to stop yet again. And that was my race. Time Trialing back up to them was a lost cause. 60 riders vs. me were not favorable odds.
pedaling home after almost 4 hours I realized fitness only takes you so far. Awareness helps to.
The race season is here - I'll be racing most weekends regionally with my focus being the Road National Championships Held in Bend OR in late July.
Cheers!
This particular race was held in Hugo CO -out in the middle of nowhere. A 78 mile jaunt that felt like it sent us to Kansas.
The Beauty of this kind of race is the calm before the storm. Typically, it starts a bit hard and after a few miles everyone remembers that we have a couple of hours to go. Being at the right place, sensing the collective itch to attack and making that move is that unspoken battle that I most enjoy.
Unfortunately, Some days things do not go as planned. At mile 19 while cruising along with 60 other riders I run over some broken up pavement and my rear wheel is without air in a moment. A quick wheel change from the support car and a helpful draft gets me almost back until the car needs to stop for another rider. As I was in pursuit, I noticed my brake pad was rubbing on a carbon rim. A reason to stop yet again. And that was my race. Time Trialing back up to them was a lost cause. 60 riders vs. me were not favorable odds.
pedaling home after almost 4 hours I realized fitness only takes you so far. Awareness helps to.
The race season is here - I'll be racing most weekends regionally with my focus being the Road National Championships Held in Bend OR in late July.
Cheers!
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