Saturday, March 29, 2008
I did the ride a little differently today: insead of displaying avg watts, I wanted to see current watts- how else will I meter my FT efforts on the climbs? Long story short, without seeing the average watts, I dug a little too deep in between climbing, and ended up with an average power for the 3+ hours, of 212 (normalized about 240). Meaningless to you, I know.. until I tell you that my zone 3 tempo range begins at 204.. so this was no endurance ride. I don't usually pay much attention to average speeds, but today's was a little over 18 mph, so I noticed.. Adaptation! Who's happier than me? Of course the legs are a little bit thrashed, so I'll feel this tomorrow at Wells Ave. Thanks.
Friday, March 28, 2008
Monday, March 24, 2008
These e-mails sure put a spring in my step!:From: "Todd Scheske"To: "'Murat Altinbasak'"
Subject: RE: charts Sat Sun
Date: Mon, 24 Mar 2008 08:13:03 -0400
Look at your MMP chart with NP and then look at what the 1:00 NP is. 271. I notice that you like to grab the "peak 60 minutes", but that isn't necessarily and often is NOT the CP60 you want. The peak 60 minutes is the best ave watts for an hour.
I also noticed that you coasted 18% of the time in the race so it looks like you were not out there just pulling the field around. And no surprise then that you got something in the end too.
From: Murat Altinbasak
Sent: Monday, March 24, 2008 8:02 AM
To: Todd Scheske
Subject: RE: charts Sat Sun
Please tell me where you see such a nice FTP..I look at CP60 for yesterday- it's 220 I think. Normalized CP60 is 258 or 264. (I'm at work- going by memory)Do you see something which I don't see?I mean.. you made my day, really.. I'm psyched.. but I need to buy into it a little more.Help me understand!Nice ride and now you have a GOOD measure of your CP60. I bumped your FTP to 271 starting Saturday based on Sunday's race numbers.TTYL...Todd-----Original Message-----
From: Murat AltinbasakSent: Sunday, March 23, 2008 2:27 PM
To: Todd Scheske
Subject: charts Sat SunRaced today up at Wells. Huge field!Lucky break of 12 got away early and lapped the field.I took 8th in the final field sprint, which included the guys in the break. Felt good, just some soreness and acidity left over from yesterday. Getting better at accelerating.ttyl.
Sunday, March 23, 2008
Well attended race included Brendan and Murat of the Millwork One Racing team. Someone sat up and deliberately let a gap open early on, 12 guys rode away unfettered never to be seen again.. until they lapped/re-joined us about 50 minutes later.. Sickening. Brendan and Murat spent untold laps at the front pulling/chasing/fighting to close said gap, along with other frustrated guys like Matt K., Kyle G., Eric M.. Final sprint included everyone and their brother with two watts left to rub together. Yours Truly is 8th in the field sprint.. meaning I wasted at least five of those who were in the break.. probably more. Brendan hot on my heels and looking as solid as ever after a tough day of racing Saturday at Charge Pond. In our new uniforms we looked pretty slick too. Power Meter numbers tell a promising story- my form today is very close towhat it was in July 2007, based upon today's CP20 and CP60 values. Yesterday's ride was 270 TSS- so the legs were pretty thrashed even before racing started today. Thanks for reading.
Friday, March 21, 2008
by Jean-François Quénet
ProTour Teams: Milram (Ger), Lampre (Ita), Saunier Duval (Spa), Silence-Lotto (Bel), Astana (Lux)
Professional Continental teams: Benfica (Por), Karpin-Galicia (Spa), Mitsubishi-Jartazi (Est), Serramenti PVC Diquigiovanni (Ven), CSF Group-Navigare (Ita), NGC Medical (Swi), PSK Whirlpool (Cze)
Continental teams: Bourgas (Bul), Team Ista (Ger), Cosmote Kastro (Gre), Atlas-Römers (Swi), Liberty Seguros (Por), Tyrol-Team Radland (Aut), Sparta Praha (Cze), Partizan (Ser), Stegcomputer-CKT (Swi); 4 national teams: Netherlands, Ireland, Turkey, Brisa
April 13: Criterium Istanbul, 79.2km.
April 14: Izmir-Kusadasi, 132.7km
April 15: Kusadasi-Bodrum, 165.9km
April 16: Bodrum-Marmaris, 166.8km
April 17: Marmaris-Oludeniz, 177.7km
April 18: Kalkan-Finike, 100.1km
April 19: Finike-Antalya, 115.8km
April 20: Antalya-Alanya, 136.6km
Monday, March 10, 2008
20 minute warm up
3 minutes FT+10% (for me this is about 270 watts, right now)
3 minutes Recovery
Repeat 2 more times
10 minute Recovery
3 minutes FT+10%
Repeat 1 more time
5 minutes recovery
Let me give you a visual of the meat and potatoes of this workout:
I applied 30 second smoothing so the data isn't so choppy. Please bear in mind that during the intervals, my PT display is set to show average watts, so I don't know when I've spiked or dropped wattage, I'm just aiming to manipulate the average as I go. Also notice the heart rate and how it increases during the interval, peaking at the last second. Not for nothing, but I believe that trying to do this workout with a HRM would attain a much different result in output- not necessarily a bad thing- just different. But that's coming from an admitted sufferer of OCD.. which will explain my infatuation with power data.. Anywho.. As you can see, I'm already tired going into this session. Each interval starts out strong and there's some weakness in the middle and then a strong finish at the end. It so happens that this past weekend was the final two days of a pretty stressful 4 week build, which the chart at the top will attest to.
Long story short, this means that I was not prepared to be a strong contender at either Bethel last Sunday, or at Ninigret yesterday. Fresh legs were needed, and mine were over-cooked. What I seem to have built up over the past 2000+ miles which began on Nov 18th is: cruising speed. Yesterday I can go at a pretty good clip and make average Joe suffer and wince in my wake- so long as the tempo didn't change.. but as soon as someone jumped and the speed of the pack went up 5 mph in an instant, I experienced something I will call "Expeleration™".. which is defined as "an acceleration which causes one to have sensations of riding their bike in reverse and getting spit out the back of a pack of bike racers." So yes, much like it happened at Bethel last Sunday, a certain expeleration™ in minute 10 of Ninigret required me to sit up and question whether I should regret not suffering through the episode or whether I was wise to catch my breath and try again. I soft pedaled to the start finish and cut across the course, taking what amounted to a half lap breather. From then on though, it was game-on. I rode with some [former] AFD and NBX folks- 6 or 7 of us total, and we did a nice rotation for the remaining 40 minutes of our race. I tended to take my pull from the fifth left hander out in back, all the way to the finish. Felt strong. People remarked to me that I was strong, but "what happened in the beginning there?" Seemed to me that Jim Peters, Mike M of AFD (riding a pristine 90's CONCORDE made rom STEEL) and myself did the lion's share of work while others skipped pulls repeatedly. In the end, we were lapped of course.. and I even sprinted for the line just because I felt like sprinting.. and almost took the "field sprint" if you can call it that- the field was shattered all over the course- with no telling who was in what position or who was lapped 3 times.. anyway, one guy came around me at the end.. but it felt good to finally accelerate on my own terms, at my own personal zone 5b.. Afterwards, team mate Brendan and I did a 60 minute tour of Charlestown, rode the old Bob Beal course in reverse.. after that my OCD kicked in again and I resolved to complete 3 full hours of riding so I did another 15 laps on the Ninigret couse by myself, which was more meditative than beneficial to my form.. Brendan was in the lead break for the first 15 minutes of racing and I was so happy to see him up there with Amos and Adam S and other big engines. He had to ease off later on but did a fine job of finishing somewhere in the top 6-8 guys. Bravo.
Today marks the beginning of a rest week- just a few active recovery zone 1/2 rides until Saturday- when a Field Test is scheduled to check my FT level. Weather permitting, this will be done on the road, as it should be. Future 08 training will be mostly outside, so establishing the new FT outside is kind of important.
Thanks for reading. Please spare me the "I-am-a-purist-and-ride-by-feel-and-you-suck-because-you're-a-slave-to-an-overpriced-toy" rhetoric. I don't need it. I don't appreciate it. Tongue-in-cheek one-liners are okay..
Thursday, March 06, 2008
Wednesday, March 05, 2008
"Letter" January 1998
I am not acquainted with anyone there,if they spoke to meI would not know what to do.But so far nobody has, I knowI certainly wouldn't.I don't participate, I'm not allowed;I just listen, and every morninghave a moment of such happiness, I breatheand breathe until the terror returns. About the timewhen they are supposed to greet one anothertwo people actually look into each other's eyesand hold hands a moment, butthe church is so big and the few who are thereare seated far apart. So this presents no real problem.I keep my eyes fixed on the great naked corpse, the vertical corpsewho is said to be loveand who spoke the worldinto being, before coming hereto be tortured and executed by it.I don't know what I am doing there. I do notice the more I lose touchwith what I previously saw as my lifethe more real my spot in the dark winter pew becomesâ"it is infinite. What we experienceas space, the skythat is, the sun, the starsis intimate and rather small by comparison.When I step outside the ugliness is so shatteringit has become dear to me, like a retardedchild, precious to me.If only I could tell someone.The humiliation I go throughwhen I think of my pastcan only be described as grace.We are created by being destroyed.
-Franz Wright..and now.. you know the rest of the story. I listened to Franz read this piece during an interview on NPR one day, and those last few lines made me want to pull over on the side of the road and put my head in my hands and cry. Those last six words continue to ring in my head and there isn't a day which passes that they don't cross my mind or my lips- albeit silently- to myself like a prayer or a national anthem where your voice is silent but your mouth wants people to think otherwise. As with the poisonous chemotherapy which my dear father is enduring these days as he fights the cancers in his body, so too does the phrase apply to the sport I love, in which stressing and breaking down the body systems causes adaptations which make them stronger and better. So I applied these words to my two blogs, and to the new uniforms of my bike racing team- on the back of the collar. It's hard to make out, but you can see it here, bottom center. To listen or read exerpts of the show which I believe I caught on NPR that day.. click here.
Monday, March 03, 2008
Sunday, March 02, 2008
Sent from my Verizon Wireless BlackBerry
Okay now I'm home.. and I don't feel so bad now that I know that the first ten minutes of the race were harder than the best ten minutes of my best race result of 2007- where I was 12th at New Britain. (Being 12th doesn't sound so great until you consider that I emptied the tank up to the final corner, making it through first, and I held on for dear life while 11 guys managed to pass me on that long sprint- I repeated this in the 30+ race which followed- first through the corner and 12th in the sprint)
At any rate:
Today's first 10 minutes: 228 avg watts, 322 watts normalized
New Britain 35+ 2007: 227 avg watts, 286 watts normalized
So all things considered.. I'm happy about today. I know that I was a little bit shell shocked with the accelerations and a little bit intimidated too, having not really raced since September 16th, where I crashed badly at Bob Beal.. Afterward, I rode down route 53 and 107 and route 7 to get some more saddle time in. Wifey leapfrogged me periodically in the car and then picked me up before we got on the Merrit Parkway.
Before I forget, let me salute my friend Ted S. for doing the 40+ and later also doing the P-1-2-3 with me. He looked as cool as a cucumber and seems poised to have a great year in 2008.