Monday, January 26, 2009
M1 Racing are also in the process of developing a package of benefits for prospective members of our new "B" team. This program is going to be an attractive way for new racers to be in an environment which nurtures, develops and teaches the things which can't be found in any book about bike racing. It's also a smart way to shoe-horn yourself into a pretty darn good New England team, one that is attached to one of the finest racing clubs in the country, the Genesee Valley Cycling Club.
You can learn more about Millwork One Racing as well as the new "B" Team by writing me an e-mail or by attending the Providence Bicycle Introduction to Bicycle Racing Night on February 19th. I will be there along with Mark McCormack and Matt Bodzione of NBX Bikes to help people find their way into New England's strong local racing scene. This event requires you to RSVP to either firstname.lastname@example.org or to me at email@example.com
See you there!
Saturday, January 24, 2009
Friday, January 23, 2009
Wednesday, January 21, 2009
The plan is to rest tomorrow- maybe a recovery spin if time permits.
Change of plans Tuesday- A conflict of schedules required me to skip Pilates last night, so instead, I did Individual Leg Training, later on. (This is the poor man's Powercrank) It goes like this:
3:00 right leg in 39x16 (other leg is unclipped and resting back by the rear skewer)
1:00 spin both legs
3:00 repeat with left leg in 39x16
1:00 spin both legs
Repeat 2 more times
5:00 Cool down
When I first did these a few weeks ago, I had trouble turning the 39x19 for 1:30, and only one or two sets at that. Now I'm doing three sets of 3:00 in the 39x16. The last 15-30 seconds should hurt but still have good form- no chain slap.
Monday, January 19, 2009
225 watts, 92 rpm, 166 bpm. This is partly because our instructor had us up and out of the saddle a lot more this time. I also believe that Saturday's long ride combined with Sunday night's Active Recovery paid some dividends. I hope to be up early to do a light spin, and then a Pilates class tomorrow night.
It may seem as though I'm doing too much too soon, but relative to the goal I'm trying to reach, I'm just doing what's required. I can honestly report that as of this date, my weight is lower than it was at the peak of my form in late June/early July of 2008. A lighter Murat is a faster [more powerful] Murat. I've enhanced my training plan to include work on my core (Pilates), upper body (Nautilus), flexibility (Yoga) and regular bursts of FT level intensity (SPIN class). It's a lot of work, but the variety has made me into a very engaged participant. I'd rather not be fretting about the need to lose weight and the need to add "structural fitness" come April and May, when I can instead focus on getting some good results. Propelling 15-16 fewer pounds down the road is going to make a huge difference in 2009. I'm committed.
Sunday, January 18, 2009
I worked hard yesterday, and I can feel some stiffness coming on, especially in my right hamstring. Just before dinner, I went to the Y and worked out. First I did a 15 minute run on the treadmill to warm up- 1.4 miles to be exact. Then I did the Nautilus circuit (skipping over all leg machines) I hit all the upper body machines twice in one circuit. Pushed myself a little. The weights I'm now using are about mid way down the stack- though I continue to do between 15 and 25 reps. I felt pretty stiff and pumped after this workout, but I believe this is still better than being a flexible weakling. After dinner I took a 20 minute power nap, awoke to the smell of fresh coffee and indulged in a cup with dear wife while Reis took in an episode of Bob the Builder. They headed up for bed at 10:00 and I opted to do a recovery spin before bed. So I'm now turning 90 rpm in my 39x19- only 130 watts. This has helped me to pass 10 minutes already, not bad.. Recovery rides are boring.. And blog posts about recovery rides are especially lame... But I think it's important to do something light with the legs on the day following a 70 mile ride.. If you've followed me along all this past week to see what I'm up to- many thanks for showing interest. I'm not trying to impress anyone- this journal is more for my benefit than it is yours.. But if it serves to inspire you or other readers to get off their tookus and get going with a proper 2009 training program, beginning NOW, then that's Fantastic. If 2008 was a disappointment for you, then please refrain from repeating the training program which failed you in 2008. I'm not a coach (at present) but that's fundamental common sense advice. Thanks for reading.
Saturday, January 17, 2009
I'm thinking that a monthly increase of between 12 and 15 is going to be both manageable and fruitful for now through March, though I can change course pretty swiftly if it's necessary. Having all this data at my fingertips feels like cheating.. Of course there are times when I need to say screw the charts and the TSS- you're tired- take a day off.. Like some of you very self-aware train-by-feel au-naturel under-trained types, I don't need a Powertap or a HRM to tell me that I'm tired either, BSPVD.. Anywho, here's the chart telling you the story of tonight's workout: 20:00 warm-up, then 2:30 individual leg training in the 39x17, 1:00 breaks in between, 3 total sets, followed by 20:00 of tempo with some high cadence (105-120, depending on what's playing on 95.5 WBRU) followed by some slower work. I'm starting to really like The Killers.
Thursday, January 15, 2009
I'm taking it easy tonight. There's a "YOGA Flow" class at 6:30 which I may try to do.. Thanks for reading.
Tuesday, January 13, 2009
Looking at one year ago, it's very easy to see why my knees were shot after Jan 13- I did two epic rides that weekend- 4+ hours on Sat and 3+ hours on Sunday. You can see the huge spike there in the pink ATL. I have avoided such Tom Foolery this winter, and I'm increasing training load in much more metered doses, as you can see in the above chart showing you how my CTL (42 day constant in Blue) is moving up a lot more gradually this year. Year before, CTL jumped 11-12 points in two days, from an already low TSS of 45/day. It's little wonder I needed to get the Active Release therapy to my knees. No such problems in 2009.
Monday, January 12, 2009
40 minute spin in the morning, after an extremely restless 6 hours of sleep. After work, I bolted over to the Y for spin class with my wife. A challenging 61:41 at 200w average, 94 rpm and 159 bpm. The new shoes feel weird but gave me no discomfort.- my old DMTs have the DIY heat molded insoles and I didn't realize how well they conform to me, til tonight.
From the land where child laborers skillfully wrap round gear shift knobs and motorcycle gas tanks with brittle burl veneers.. somehow.. I give you this work of art: a DeRosa clad completely with the skin of a python, which the artisan/former Turkish National Team member claims he trapped himself. I believe him about the laminating.. There are a few more pictures, but my time is limited at the moment.
Sunday, January 11, 2009
Having slept in a little late and missed the 8:00 am ArcenCiel ride on Saturday (it was 15 degrees out- my limit is 20 degrees) I ended up leaving on a punishing solo excursion at 3:00, making sure to take my headlight because I knew it would be dark when I returned, and it was. This ride was challenging- it covered more than 2/3 of my usual 57 mile loop- meaning I basically hit all of the hills and skipped the easy part. I'm encouraged by this data! Today I slept late again, missing spin class and Yoga.. Roads were incompatible with bike riding so I ended up going to the Y and doing a challenging set of Nautilus- hitting most of the upper body machines twice. I keep a chart to monitor progress and on most machines I've increased the weight considerably since my first session. Tomorrow night I'm doing spin class and using my new shoes, picked up from the clearance rack at Providence Bike: These things have about as much class as a pair of Crocs, but they're cheap, brand new, all mesh and extremely light. I plan to break them in over the next 6-8 weeks in spin class and then decide (ugly or not) whether they are worthy of replacing my tired and nearly four year old DMTs. My other purchase from this weekend is a little more unusual for me: I haven't the slightest idea what to look for in a running shoe, but These ASICS Gel Cumulus are double wide and they fit like a glove. Tried them out for 15 minutes on the treadmill at the Y- blissfully comfy. I think I did all-right getting these for $29 at Marshalls.
The week ahead is going to include a lot of variation, including spin classes Mon, Wed, Thurs AM, Pilates on Tuesday, Yoga on Thursday PM, some easy spinning and FT work on the windtrainer, and of course, some long fat burning rides on the weekend. I could see myself sticking to this pattern for the next 4-6 weeks with no problem.. and I should be thanking my wife for discovering that we could do many of these activities together at the YMCA, all while our little one is in the free child care and having a great time in the supervised gym activities. It's a win-win no-brainer and we're both getting stronger and losing weight. Thanks for reading.
Friday, January 09, 2009
Thursday, January 08, 2009
Tuesday, January 06, 2009
This morning on the windtrainer:
10:00 Cool down
In spite of a careful diet with careful portions, I'm adding some muscle mass, but what better thing to replace fat with, than lean muscle? Keeping the Nautilus reps at 20-25 is probably a good idea. I don't understand how there is any health benefit (besides getting ripped) to lifting the whole stack of weights for 6-8 reps, yet I see a lot of older, taller, yet pear shaped guys doing this. I guess it's possible to be strong as an ox AND out of shape.