Tuesday, April 29, 2008
According to an old friend and mentor:
"Races are won by those who are most willing to suffer".
Monday, April 28, 2008
I have some new friends!: the infamous "third testicle" is paying a visit, and he's camped not far from the base of Mount EverAssed- a now dormant but very painful volcano on my crotch.. Man alive that hurts!- especially in the first 10-20 minutes of a ride.. I'm tempted to puncture it and maybe get some relief by spilling whatever the hell is inside.. The left calf has a knot in it which feels like a knife is being twisted in there.. It's always something. On the bright side, my knees are now rock solid and pain free..
Sunday, April 27, 2008
Saturday, April 26, 2008
Friday, April 25, 2008
Looking back upon the past couple of seasons.. I find that the only road races I completed are two Bob Beal Road Races and one Topsfield Circuit Race where I surprisingly scored a decent finish in a large Pro-Am field. And to think! I had no power mater back in 2006. I just had good form on a good day, mixed with a lot of determination and a little bit of luck.
Thursday, April 24, 2008
Monday I did a one hour recovery ride- still in Rochester- and covered a lot of the old roads I trained on as a junior back in the late eighties. It is absolutely astonishing how much farmland has been transformed into suburban communities of 2500 square foot homes! Disgusting. Food prices got you down? Eat your house!
Tuesday we were back in town (drove back Monday night) so I rode to work easy, rode home easy- still feeling like 1/2 a man.. (skipped the hill repeats I was supposed to do!) Wednesday I repeated the same- 12.5 mile easy ride to work, repeat on the ride home. Legs still feel like mush and tank feeling empty.. Today I ride to work and start feeling a touch better.. strength coming back.. hey I think I can do my scheduled intervals tonight! And so I did. Nailed every single one of them without a single watt of slippage in the numbers, all the way to the end. Hard CP6 intervals in zone 5b.. each of the three sets topped off with a 30 second CP1 effort.
Sturbridge (?) Do I dare? Here's the thing.. I'll hate myself more if I don't bother to try, than if I try and fail. Besides, four of my newest team mates are going to be there.. and one of them needs apparel from me. I think it's a no-brainer.. but in the back of my mind I'll be having recurring thoughts of sprinting at 1100 watts in the GVCC Classic just to keep up with the field! That really sucked balls. An off day in a small and stacked Pro-Am field. Recipe for disaster.. Saturday- having team mates will help. I'll grab the wheel of Ralf or Adam or Kyle and just fixate on it I guess. Maybe form will be there for a change! Maybe letting the spring unwind a little bit these past few days will do the trick. Thanks for reading.
Wednesday, April 23, 2008
This total purse is worth 160,000 Euros- about $200,000 I think.
Monday, April 21, 2008
Saturday I raced the 35+ at Ninigret and was having a pretty good day.. until I discovered that the weird bouncy feeling in the rear tire which began 1/2 way through the race, was in fact a slow leak.. I must have looked pretty silly looking down at my tire after every corner. The same thing happened at Attleboro last year, and it turned out to NOT be a flat- just some slippiness in the corners.. so I shrugged it off as the same issue- after all these were brand spankin new Conti 4000S tires! With two laps to go I finally saw the tire for what it really was- 40 psi of soft mushy rubber. With my team mate Adam Sternfield up the road with Team Benidorm rider Wade, I was hoping I could just coast across the line and to hell with sprinting for 7th.. but then when they were overtaken with 1/2 lap left to go, I resolved to finish this thing without disgracing myself. So when a right handed surge erupted in the final bend, I followed it as best I could, put my head down and sprinted in the saddle- to take 6th in the field sprint (10th overall, 4 escaped early) A disappointment that they changed the prize list to 8 deep instead of 10.. Oh well! Such is bike racing..
Wednesday, April 16, 2008
Did 57 miles in 3:09:20.. same exact route as I did a couple Saturdays ago.
Was supposed to be a zone 2 leg opener, and it was.. Only 180w averaged.. but how on earth did I take a minute off of a previous time which required 211 watts? Was it the excess apparel? Extra bottle? Wind? Extra food I was carrying? Colder temp? Shoe covers? I don't know! but today's 30 watt drop SHOULD have given a time that was SLOWER, not faster. Maybe I just need to zero the torque or something.. Regardless- I took it real easy tonight- no mistake about that! In the small ring for most of the ride! Got out of the saddle for every little rise.. Never put myself in difficulty.. Maybe it's the new Continental 4000S tires I mounted last week? Seriously, this is weird. I guess training in nice weather requires less power.. Either that or my PT is an unreliable POS.
Tuesday, April 15, 2008
Sunday, April 13, 2008
Ventured north to Wells Ave this morning and found the fields combined with 5 minutes before start! I've never pinned a number on so fast. Warm up? Pfffft. I was one the bike in no time, hammering like crazy from the get-go. Well, with an unadvantageous start, I missed the three man break which went from the gun and were never caught (this is a recurring theme at Wells lately..) So it was a race of riding around the blockers and trying to gain time on the escapees.. Who were they? I don't know but I salute their resolve, strength and success. You'll see them top three in the Wells results soon. As for me, I took a $5 prime (2nd in the two place prime actually) and then with a couple of laps to go, my new team mates did a fantastic job of setting the table for me to take the field sprint. 4th at Wells Ave for me.. very cool. Ralf and Kyle know what to do.. and they do it very well. I'm honored that they put faith in me and I'm happy that I didn't let them down. I'll be looking for chances to repay the favor. Thanks for reading. More later, maybe.
Thursday, April 10, 2008
15 x 30 seconds at CP6 with 30-second spin recoveries. Stop if power drops below CP6 zone. Rolling starts, standing, big gear. Get to top end quickly.
15 min tempo
10 min spin
Sounds simple enough! I love workouts with sub 3:00 minute intervals. 30 seconds? Piece of cake. My normalized FTP of last season was established to be 304 watts by doing a very similar one hour workout.
Here's Tuesday's planned workout, followed by some back and forth with Coach Scheske..
Do 4 minutes at CP10 (Z5a), with 4 minutes RI x2
5:00 between each set.
15:00 Spin recovery/endurance
Sent: Wednesday, April 09, 2008 8:55 AM
To: Todd Scheske
Subject: RE: CP10? Charts Mon Tues
belowFrom: Murat Altinbasak
Sent: Tuesday, April 08, 2008 11:21 PM
To: Todd Scheske
Subject: RE: CP10? Charts Mon TuesTodd,I checked when I got home and CP10 at NP would be 329 watts! I'm glad I didn't know this because I would have surely ridden to failure somewhere during the 2nd interval.[Scheske] yeah, and that would just mean that you are training hard and getting better . Going easy is nicer and secures a place at the back of pack or back at the car and home early on a Sunday. ;)I figured zone 5a would be about 300 watts, so that's what I aimed for, on all six intervals, missing the mark by a little bit, but pretty close. Had to skip the 5 min RI in between sets 2 and 3- I was running out of daylight. You'll find that intervals 5 and 6 were solid though.[Scheske] don't worry about the number of intervals do them on target and make them GOOD ones. I'd rather see 4 good intervals than 3 "so-so" ones and 3 lousy ones. (I did not look at the file yet)I didn't feel 100% tonight. Long days at work with travel up to Boston are wearing me down.[Scheske] work can be a detractor!Am I going to have good legs this Saturday at Chris Hinds? I got 20th last year and want to be top five.. Looks like I'm pushing hard on Thursday again, and I already feel tired..[Scheske] Saturday is not a priority race for you from what I remember, so I don't expect to see you on top form. We are working to build up right now. I'm not saying you won't be top 5 though since you are ahead of fitness from last year but then again the race depends on who is there!Monday's chart was copied from Tuesday's ride home, btw. I had forgotten my PT when I went to work with all my gear.ttyl
Saturday, April 05, 2008
Now for some very cool charts:
Above is last Saturday, below is yesterday- one week apart, same exact ride. As I suspected, the low end and the top end power ranges (zone 1 active recovery, and zone 5b anaerobic capacity) are both a lot higher in the second ride, the one which was completed in 11 fewer minutes. To wit, the zone 1 changed from 37 minutes to 48 minutes, and the zone 5b changed from 13 minutes to 18 minutes.. Which goes to show you that for every extra 1 minute I spent in zone 5b, I needed an extra 2 minutes in zone 1.
This one is called the Mean Maximal Power Curve. It plots a multitude of durations against the corresponding maximum number of watts I did. Here, I've plotted both last Saturday's ride (in yellow) and yesterday's ride (dashed). It's hard to tell by looking so let me give you the wattage differences (last week vs this week) for CP1 (340:381), CP2 (307:324), CP5 (280:272), CP10 (255:246), CP20 (237:234), CP30 (same) and CP60 (same). Here again, we can see that I drilled it harder on the climbs- none of which were over a mile- most were 1/4 to 1/2 mile rollers. Here's what I get out of this (and it really comes as no surprise): I perform better when there is a lot of variability. I can wind it up into zone 5 -repeatedly- and recover from it quickly. which also explains why I suffer and perform poorly in situations where a steady zone 4 grind is required. I do a lousy job of "time trialing" and a lousy job of being in a break, especially on a flat course. I'm working on this weakness, of course, and that means I need to get into as many breaks as possible. I need to tough it out to the end just once and break the spell.
Another interesting nugget: Last week's CP60 occured between 90 and 150 minutes. Yesterday, it was minute 1 thru 60 of my ride. Both averaged 226 watts, but normalized watts (243:252) and cadence (86:90) were higher in the 2nd ride's CP60.
Lastly, overall average cadence of both rides was exactly the same: 87. That's not something I plan, it just happens.