Killer tuesday nigher with duff...i definetly ruled the 'hood.
Busted out a floor core routine, hour of drumming, and some yoga. Saving up calories to rip some new ones in the gym tomorrow morn. Hotter than hell here, humid.
Heading out to Castlewood, St. Louis next weekend for ICCC regional champs. Time to see how we stack up with the collegiate cat 1 field. should be great event. Racing for 7th and up in the 2009 series at this point, but mine to loose...
Back in the Bikesource fold riding with the SKC cat 1 off-road team. Great group of cat 1 experts, ready to tear up the midwest and shooting out to the Co, Ak, and Tn national scene next season!
Thursday, August 27, 2009
Monday, August 24, 2009
Cape Gerardieau -
7th place expert open. 2.5 mins out of the money. 3 pros at race. Felt a bit fatigued from gym work, but had good power on hills, definetly put some hurt on. Hopefully i can beat all the cat 1 experts before the end of the season, that would be a great end to what has been an excellent first season back. Sure has been quite a bit of progress since 1-year ago where I was 20 minutes from the second to last expert...
Traveled with the SKC/Bikesource Team, had a good time, good guys. Hope to sign with them for next season.
7th place expert open. 2.5 mins out of the money. 3 pros at race. Felt a bit fatigued from gym work, but had good power on hills, definetly put some hurt on. Hopefully i can beat all the cat 1 experts before the end of the season, that would be a great end to what has been an excellent first season back. Sure has been quite a bit of progress since 1-year ago where I was 20 minutes from the second to last expert...
Traveled with the SKC/Bikesource Team, had a good time, good guys. Hope to sign with them for next season.
Sunday, August 9, 2009
Spanish Lake - St. Louis, Mo
Hotter than hell!! Probably 100 and full sun. 9 expert open, abt 8 expert 35 plus. Had good position on the hole shot, lost a few positions half way through first lap, but stabilized by end of first lap and held steady after for the subsequent 4 laps. Annika was a great swanier, hooking me up with waters and accelerade and 2 cokes.After 1st lap I had the legs to lay down big ring everywhere, after coke on 3rd lap I was on fire, and my laps actually got faster after the 2nd lap. Stuck the HR at 185 to 196 for 138mins. I threw down a 10 minute Vo2 interval at the end of the race and the photo shows my fatigue. Day was so hot, that on the 4th and 5th laps i was putting more water ON my body than IN my body. It was Hot!!
Nailed a 6th place, best placing so far this season. Only 20 seconds away from 4th place!! Basically, i cracked into the middle Expert Open tier. I beat all the sport riders, and all but 2 exper 35 plus by times. Met a couple riders from the Bikesource / SKC team, i think i will travel with them in 2 weeks to the next point series.
Week of Aug 3, 2009 - Recap
This was a tough week for me. Work stress to the maximum as i am finishing up a green infrastructure locator for the entire City of St. Joseph, Mo (Natural Resources Planning). After 2 straight weeks of traveling and racing at tough courses (Rock Bridge, Colombia and Castlewood, St. Louis), I geared down from super climbing courses to a flat twisty course in prep for Spanish Lake, St. Louis.
Monday - Massage by Kristy - I actually had jitters after that one and urinated acid directly after, ouch. But felt much better by the end of the night.
Tuesday - Solo solid middle and upper body workout at Kirmayer. Commuted to work.
Wed - Solo Hill repeats x 10 at 91st street in Blue River. Beautiful day, did it on the road bike. It took me 6 repeats to warm up, felt ok for the first 6, good times, good HR, but on the 7th, i broke through and big ringed 4 in a row, popping up to above 190. So basically, i recovered from Sunday by wed night. Flatted on the ride home.
Thur - Solo mtb ride out to Swope, but hooked up with Duff and Travis to rip out a 30 min LT interval. Rode back with Duff, he told me to relax and not take things so serious. I agreed.
Fri - Rested, went to FF with bandmates.
Sat Morn - 1 hour active recovery trolley trail ride mtb. Then drove into St. Louis for a wedding party Sat. night, with bike for Spanish Lake next day. Stayed at a ghetto Red Roof Inn, but had Annika and Shadow, which made me super happy. Had a great sleep, 8 hrs solid.
Monday - Massage by Kristy - I actually had jitters after that one and urinated acid directly after, ouch. But felt much better by the end of the night.
Tuesday - Solo solid middle and upper body workout at Kirmayer. Commuted to work.
Wed - Solo Hill repeats x 10 at 91st street in Blue River. Beautiful day, did it on the road bike. It took me 6 repeats to warm up, felt ok for the first 6, good times, good HR, but on the 7th, i broke through and big ringed 4 in a row, popping up to above 190. So basically, i recovered from Sunday by wed night. Flatted on the ride home.
Thur - Solo mtb ride out to Swope, but hooked up with Duff and Travis to rip out a 30 min LT interval. Rode back with Duff, he told me to relax and not take things so serious. I agreed.
Fri - Rested, went to FF with bandmates.
Sat Morn - 1 hour active recovery trolley trail ride mtb. Then drove into St. Louis for a wedding party Sat. night, with bike for Spanish Lake next day. Stayed at a ghetto Red Roof Inn, but had Annika and Shadow, which made me super happy. Had a great sleep, 8 hrs solid.
Friday, August 7, 2009
Castlewood challenge was exactly that! 2-hour race with 2000 vertical feet of climbing. But, the course was in amazing condition and my supercaliber 29er was the right ride. Had a great drive in, but it hurt to leave at 6:30, i just felt a bit tired.
I took the week easy trying to ensure recovery for this event and had modest success as far as performance. I was able to score 8th place with 4 of the state's elite riders at this race. My HR was not spectacular, mostly had trouble getting out above my threshold zone.
Again I just took the start at the fastest tempo I could and let all the hot shots pass me on the first climb, but passed back a handful of those riders by the last climb of the first lap and was able to fend off all but one from coming back. So, I like that strategy, just taking my pace as fast as possible without blowing off the start, recovering sooner than the guys that blew their wad, then laying down the hammer as quickly as possible.
I almost broke through to the 4th lap, putting in a 28, 29, then 30.5 minute lap, and coming in at the end of the 3rd lap at 130;49, just 49 seconds shy of passing on to the 4th lap. In this case, I knew it was cool because i could have only passed one more rider, gaining 2 series points, but at the danger of flatting or crashing, or cramping, or having a terrible 4 hour drive home...and there were quite a few flats.
I took the week easy trying to ensure recovery for this event and had modest success as far as performance. I was able to score 8th place with 4 of the state's elite riders at this race. My HR was not spectacular, mostly had trouble getting out above my threshold zone.
Again I just took the start at the fastest tempo I could and let all the hot shots pass me on the first climb, but passed back a handful of those riders by the last climb of the first lap and was able to fend off all but one from coming back. So, I like that strategy, just taking my pace as fast as possible without blowing off the start, recovering sooner than the guys that blew their wad, then laying down the hammer as quickly as possible.
I almost broke through to the 4th lap, putting in a 28, 29, then 30.5 minute lap, and coming in at the end of the 3rd lap at 130;49, just 49 seconds shy of passing on to the 4th lap. In this case, I knew it was cool because i could have only passed one more rider, gaining 2 series points, but at the danger of flatting or crashing, or cramping, or having a terrible 4 hour drive home...and there were quite a few flats.
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