Wednesday, April 30, 2008

Conference Criterium!!!

So snow had canceled the road race and TTT. This is good for me. At 190 lbs, climbing is not my strength, and the UW road race (Happy Jack to twenty miles towards Cheyenne, and then back) has the nastiest climbing section I've ever seen in a collegiate road race (the entire last ten miles essentially are uphill. And steep. And at 8000 feet). 
What happened last time they had this race, was that when we started the climb, I was with the pack. As the climb started, two guys attacked, and the entire pack decided to crash into each other to let them get away. I, being at the back of the pack, crashed into the large pile, and flatted. Luckily, there was a Fort Lewis college wheel car right behind and they were nice enough to give me a spare (and much nicer than mine) wheel, and I was off. Unfortunately, I was the only one who had flatted, and was now about a minute behind. Did I mention it was 25 degrees and snowing? So, I (knowing I was not the best climber) proceeded to resign myself to the fact that it was going to be a long long ride home. I was hoping that I could start picking people off as they dropped off the pack, but I had few illusions about catching the pack itself. Long story short, I bonked harder than I ever have in my life, was nearly hypothermic by the top, and slept for twelve hours, and missed the crit the next morning. 

So this year, when the road race was canceled, I wasn't to disappointed. Surprised?

To start out the story, I intended to ride in the mens B category but thanks to a new rule about having upgrade points in college cycling (huh?) I had to ride in C's. I didn't think this was to cool, but Spencer, the guy in charge/MC, was really cool about it, and I just said ok, whatever. 

I knew that I was pretty fit, and had done a decent bit of riding throughout the spring, so I didn't think it was quite fair of me to sit in the pack and wait for the sprint at the end, because I knew I was stronger than most of our riders, and knew they were competitive with the other C's riders from other schools. 
Right now the UW cycling team is very young and inexperienced, so I decided I would try to help one of them win. I knew that a couple of them had been in the top 5 in crits that year, so I figured that if I did things right, I could pull one of them for a win. 
However, as some famous strategist once said (Machiavelli?) "Plans never survive first contact with the enemy." Or something quite similar. 
I cut my warmup a little short to get a good spot on the front line of the start, and hit the first corned in abut third place. One or two laps in, a CSU rider had managed to break off the front and get a sizeable lead. 



I couldn't figure out why nobody went after him! So, I charged to the front, and towed the whole pack back up to him, about two labs of charging hard. After catching the break, I sat back for a bit to catch my breath. My first thought was "damn, that was hard, maybe I'm not as fit as I thought!" But after another two laps, and after realizing that there was only one UW rider other than my in the pack, I was feeling good. In the beginning, we had decided that since there were 11 UW riders in the field, and only about 20 from all the other teams put together, we would just send rider after rider on the attack. So, after pulling the pack back to the break, and seeing how many riders we had dropped, I decided to attack again. We came around the corner onto the straightaway (right into a 20-25 mph headwind), and I took a slightly better line than those behind me and dropped the hammer. There was a shadow on my wheel when I looked down about halfway down the stretch and I jerked the wheel right to break the draft and accelerated again. I pounded the next few laps as hard as I could, hoping to break up the field a little more. I looked back about halfway through the s-turns, and saw that I had at least a block lead, and couldn't see the next rider. A few laps later, as I was starting to feel really really tired, I heard the CSU coach yelling at me that I was"about to get some help." My first thought was, crap, I was kinda hoping to hold on. A lap later the same CSU rider who had broken early screams past me, and I thought I was D-U-N dun. I managed to accelerate a little bit, and sat behind the kid (John I think), and held his wheel for about half a lap. At that point I started to feel much better, having had a couple minutes of chilling on his wheel. When we came to the start of the homestretch, almost exactly a lap after he had caught me, he shook his arm to tell me he wanted me to pull. At which point, feeling good, I put my head down, and proceeded at the pace I had been before he caught me. I looked back a a lap later and I had gapped him by about a hundred yards. About three laps later I got the sign that I had five laps to go, and was starting to catch glimpses of a large pack of about ten riders in front of me. Two laps to go I caught them, and worked my way through them. With one lap for me to go, the officials rang the bell and waved the sign for one lap to go. On the back corners I made my way to the front of the pack, and started cranking at the front into the home stretch, trying to finish strong. As I neared to line two kids came hauling ass past me, and I though, "crap, these guys had been catching me all along, and now I've gone and blew it by slowing down with the that group to long." I asked them as we coasted through the col down lap if they had been on the lead lap and they said yes, which meant that I got third. Damn. We lined up at the finish to make sure the officials hard marked down all the right numbers, and after take one look at my number they said "your the winner, you can go." Woohooo!!!!!
Turns out the group I had lapped was what was left of the main pack, and the only person between them and me was John from CSU, who had ended up about a half a lap back thanks to my last hard push. 

Needless to say, I was pretty stoked about the race. I was really disappointed with having to race C's, but results in cycling are not really what I'm after, I was mostly just happy that I could hold the pace that I laid down, and not crack. I also didn't feel to bad when I found out that the reason nobody chased down John at the beginning was that he had won every C's crit this season, and hadn't upgraded, so I wasn't the only one sandbagging. 
Turns out these pictures are mostly to big to be uploaded in a reasonable amount of time, so please check out my Facebook photo albums from this weekend. And if you aren't my facebook friend, well shame on you!!

Keep your head down and your cadence fast. 


Joe 

Three down

Rest week!!! Well, kind of,...... It turned out to be a low hours intensity week, and the beginning of week four will be more recovery. 


Week in review:


10:00 hours total:
8:00 L1
0:30 L2
0:30 L3
1:00 L4

Monday:
Run to weight room
Strength
Run home

Tuesday:
60 minute recovery ride (60-65%)


Wednesday:
Run to weight room
Strength
Run home

Laramie World Championships (Pedal House hammer ride)
0:30 minute warmup, 
4 intermediate sprint points, won the first two, second on each of the last two. 
0:30 minute cooldown
(2:30 total)


Thursday:
Off

Friday:
Run to weight room
Strength
Run home


Saturday:
Supposed to be a road race and a TTT but snow canceled both. 
1:00 L1 skate (4" of new snow sucks for biking, but rocks for skiing!)
1:00 L1 ride with some pickups


Sunday:
Conference Criterium
1:00 warmup
30 minute crit (this race will get a whole new post, lots of pics!!!!)

Next few weeks:
10 hours
15 hours
7 hours
15 hours


Joe

Spring in Laramie!

Well it's that time of year, we ski, we bike, we ski, we run, we ski. It's spring in Laramie!

This week typifies this time of year. Saturday was the UW Bike race and there was 4 inches of snow overnight and they had to cancel the race on Saturday morning. On the other hand it was a wonderful day for skiing. The official grooming ended Wednesday April 23 but the trails are still in really great shape, especially after 4 inches of new snow!

Sunday dawned clear and beautiful, except for the other thing that makes Laramie interesting in the spring, the wind. There was a 25 mile per hour wind coming from the North West and it sure made biking variable, hot, fast and easy one direction and cold, slow and hard the other.

Monday and Tuesday were beautiful, warm, not too windy and sunny. Wednesday is starting nice but this evening it's supposed to snow and be in the 30's for the next two days! We'll be skiing again this weekend. Unfortunately it won't be crust skiing because it just keeps dumping new snow all the time! It should make for a wonderful ski camp in June, to this point we are still gaining snow and it's not really melting.

Never a dull moment, what an awesome place to live!

Saturday, April 26, 2008

3-4 new inches of snow at happy jack! Some thin patches but overall the skiing was AMAZING!!

Monday, April 21, 2008

Its about that time...

After several weeks of "here and there" training, Its now time for me to start actually training. This is where things usually get tough for me. I have never really done any real spring and summer training, so this year my plan is to actually stick to the program as best as I can and get a solid base for next season.

This week I am planning on doing an intensity week for several reasons;

Reason One:
Saturday and sunday the 26th and 27th is the regionals road cycling meet. I have been out on my bike a bit this spring and did some racing in Utah two weekends ago. I am going to be getting alot of speed work from the racing, and wednesday evening is the "balls fast" group ride at the pedal house, so thats my first reason for doing an intensity week.

Reason two:
I am planning on riding my road bike from Laramie to Casper on thursday the 8th. If I average 20 mph, that will take me roughly 7.5 hours. Considering that this is going to be just one day, I think it'd be wise to have this be my volume week, leaving the week in between for a recovery week and a study week since finals are at the begining of the following week for me.

Reason three:
Throwing my self right into a hard intensity week always seems to get me motivated to train, which at this point of the year is always the hardest thing for me to do.

So today, I spent about 45 minutes on my rollerboard. I had it at a fairly steep incline so I was doing less reps. I am very little and know that getting HUGE is out of the question for me. So one of my goals for my training this summer is to get Medium, and to just increas my over-all strength.

Tomorrow (tuesday) I plan on swimming at minimum, a half mile in the morning. I also plan to do atleast 3 triathlons this summer, so I figure I should probably learn how to swim efficiantly.

So here you go. Here is my plan for the next couple weeks and a general idea of what I will be doing this summer. Hopefully I can keep up with my goals and I can keep everyone posted on how it all is coming along!

Sunday, April 20, 2008

Two down, fifty to go.

Second week of training is done. 15 hours sure doesn't sound like much, but it'll wear you out after a few weeks off. Felt good most of the week, started getting tired by the end of it. I was especially tired today fighting into a 35 mph headwind for the first hour and a half of a two and a half hour ride. Ready for a rest week!! Next week is one hour a day until Saturday when I'll race in the conference finals road race, and then the crit on Sunday. That should kick my butt pretty well. After that I'll take a few really light days and then get back into my next block, which , for safety's sake, will be the exact same as this one. Thats just to make sure I don't jump into things to quickly. It's easy to overdo it this time of year.  

Week in review:

15:10 hours.
13:55 L1
1:15 L3

Monday:
Run to weight room
Strength
Run home

Tuesday:
60 minute recovery ride (60-65%)
15 minute road bike warmup
30 minute sub-threshold road bike (80-82% max HR)
12 minute cool down

Wednesday:
Run to weight room
Strength
Run home

Thursday:
2:00 L1 run
1:00 recovery ride

Friday:
Run to weight room
Strength
Run home
1:00 recovery ride

Saturday:
15 minute L1 road bike
20 minute sub-threshold
5 minutes over threshold (went too hard towards the top of Rogers Canyon)
45 minute cool down
:45 minute barefoot 2 on 2 soccer, awesome game!


Sunday:
2:30 L1 road bike

Next few weeks:
7 hours
10 hours
15 hours
7 hours


Joe

Sunday, April 13, 2008

One down, fifty-one to go.

My first week of training for the year is done. Easing into it well.

10:15 hours. 
9 hours L1
1:15 L3

Monday:
Run to weight room
Strength
Run home

Tuesday:
15 minute road bike warmup
30 minute sub-threshold road bike (80-82% max HR)
15 minute cool down 

Wednesday: 
Run to weight room
Strength
Run home

Thursday: 
1:30 LI brick (0:45 bike-0:45 run)

Friday:
Run to weight room
Strength
Run home

Saturday:
15 minute L1 road bike
45 minute sub-threshold 
15 minute L1 road bike

Sunday:
2:00 L1 road bike

Next few weeks:
15 hours
7 hours
10 hours
15 hours 
7 hours 


Joe

Steamboat 90k

I finally got around to write the story of Steamboat Lakes 90k race. Not as funny as a previous post but blood-curling! :)

The story is here.

Tuesday, April 08, 2008

This is Hilarious!!!

Rollerskiing on the reality tv show "The Amazing Race"

http://www.youtube.com/watch?v=zRI8SuUJvOg