Quote of the Day

"...life was made to live out of, not die out of. There's nothing special about death. Anyone can do that."
-Steve Berra

SRM Wireless - It's ALIVE

So I went out to Huddart Park to do some fun and exciting hill repeats. This was my first real ride using the newly adjusted power meter. I parked at Woodside City Hall and rode out to Huddart Park (hey, I had limited time to train and riding from home would have added an additional 1:45hrs).
I constantly stared at my Garmin's power display, checking to see if the power reading matched my RPE. At first the power reading seemed low, but I was still warming up and my legs were pretty tired from the previous day's strength training. Things seemed more accurate once I hit the first hill. I was really relieved.
I rode up Kings Mtn. to the Huddart Park gate. My power still seemed accurate during my ascent. However, it did seem slightly higher, maybe 10 watts, than my old SRM. That could be due to a slight bump in my fitness from all the hard training I've been doing ;)
Well I knocked out my 5 minute hill intervals. The goal of the workout was to do two sets of 1-3 five minute zone 5 intervals.
My first interval was my strongest. I just went out and hit the hill hard. I didn't look at my power meter. I just pushed myself, while trying to "unroll the carpet". I hit the the Huddart Park Gate at about 4:11 (I think my best is 4:04 at a HIT session) and kept going.
The next two intervals my legs felt swollen with lactic acid. After the third interval I was trying to think of reasons why I should call it quits, but I pushed on and knocked out the last three intevals.
My power declined a lot from my first interval, but the avg power for all the intervals were in my zone 5. I'm happy with my workout. It's the first time I've done intervals at Huddart this year. I'm especially happy my power meter is reading accurately.

Training Stats:
Elevation Gain: 4,870.0 ft
Distance: 30.91mi
Training Time: 2:01:33
Work: 1540kj

Fixing the Power

I installed my SRM Wireless Friday. The first ride with the wireless unit and Garmin 705 was Saturday's team ride. My power readings seemed to be low for the perceived effort. I thought it was either because I was fatigued (plus it was really hot), or it was because I hadn't mounted the power sensor cube correctly. The weird thing is I was using a dual set up, the wired PCV SRM computer and the wireless Garmin Edge 705. Both were giving me the same readings.
I originally mounted the power sensor over the cable guide, using one washer from a tube. That night I mounted the power sensor under the cable guide. I left the original wired power sensor in it's original place (I have glued on). When I went out for my ride Sunday my power numbers were closer to my RPE. I once again ran the dual set-up of the PCV and Edge. Both computers jived. I thought , cool problem solved. So I removed the wired set-up.
Well today when I was testing things out I wasn't getting any power reading - WTF?! I would occasionally get the Garmin to pick up the power meter, and it would register a slope, but still no cadence or power reading. Then when I reattached the wired power sensor I would get a power reading.
So I removed the wireless power sensor to see if the Garmin would pick-up the power meter; it didn't. So I figured I must have incorrectly mounted the wireless power sensor. This time I mounted it over the cable guide using two tube washers. Viola, it worked. I took my bike for a short test spin and the numbers seemed to match my RPE. Cadence was working, power was working, and I was happy.
The real test will be tomorrow when I do hill repeats. We'll see how my power numbers read while I'm going up Huddart.
So today's lesson is: If you have a Cervelo and you are installing an SRM power meter using a bottom bracket mounted power sensor, you must mount it over the cable guide to get it to read the power correctly. I recommend using two washers from in bike inner tube. You know, the ones that come on the threaded valve stems. Put two of those buggers in between the cable guide and the bottom bracket power sensor mount and run your bolt through and tighten. Problem solved.

Sunday's Ride

EDGE705
My body was feeling pretty fatigued at the start of my ride. I thought about only riding for 2hrs. I decided to climb HWY 9 and see how I felt.
On a side note, I adjusted the position of my power sensor last night. It seemed to resolve my problem with the lower than usual power reading. On my short test ride the power seemed to be reading correctly. However, I think my old SRM was off slightly because today when I was riding my power seemed slightly higher than usual. Only by about 10-15 watts. Last September we calibrated my old SRM, and the new slope actually lowered my power reading by 3% (or something like that).
Anyways, while I was riding up HWY 9 it was easier to push 300-310 watts. I don't know, it could be the bump from all the hard training from the previous weeks. Plus I always seem to ride better the day after a hard ride.
I felt pretty strong during the first few z4 intervals, then by the end I was not feeling as strong.
Once I got to Skyline I was still feeling fatigued. I considered riding to Pagemill and descending back to home. Instead to decided to descend W. Alpine and take it easy going up 84. At the bottom of 84 I decided to climb Haskins at z4. My legs were tired, but I made it to the top pushing z4 the whole way.
Then it was back down and to 84. I went up 84 to W. OLH. I just climbed in z3. From there it was down 84 and back home. I pretty much just rode how I felt back home.
Overall I had a good ride. I felt a lot better today. I think having more accurate power readings helped a lot. Yesterday it was mentally defeating to feel like I was pushing so hard and barely breaking zone 2. My body is still really tired so I'm going to take easy, or at least try to take it easy the rest of the week.

Ride Details:
Distance = 72.33mi
Work = 3211kj
Elevation Gain = 8,006.2ft
Time = 4hrs

When Generations Divide

I work in a repair shop. It's nothing glamorous or exciting, but it affords me other opportunities, like a flexible work schedule and weekends off (hey there's a lot of people who have to work on the weekends). At my work we repair, and sell, floor maintenance equipment. A lot of the equipment that comes in for repair is pretty beat up. It may not look pretty, but at least it will get the job done.
Then there's the pieces of equipment that are beat to hell and then some. I mean these things are held together with tape and twine - literally. I understand the janitorial/sanitary maintenance industry is very competitive, and profit margins can be low, but seriously, sometimes you need to invest in the tools you use to get your job done.
Then there's the customers that have had there machine for over 30 years. These customer come from an era when things you purchased were built to last; everything could be repaired. However, wow we are in an age of low cost, disposable products. Most of the machines you can buy at Home Depot are cheap, and I mean cheap in both price and quality. When these customers buy a cheap machine, lets say a pressure washer, from Home Depot and it breaks they bring it to us. We are capable of repairing most of the machines, but the problem is the machines are sold so cheap it's actually more expensive to repair the machine then it is to buy a new one.
When we tell the customer this they usually get upset. They're still stuck with the perspective that anything can be repaired, and that it's more cost effective to repair things than buy new ones.
I truly wish vendors/manufacturers would focus on quality over price, but we are in an age where we focus on price. Most of us aren't willing to pay the extra money for quality, so we get sold a low quality product at a great price. My dad always says "You buy cheap, you buy twice".
So the lesson for the day is spend a little extra money and buy a quality product.

Low Cadence Climbing Intervals

I had to start my workout early to get this one done (6am). It always
seems harder to do a workout this early. I guess it takes a little
extra time to warmup and get the sleep out of the legs.
I did this workout at my usual spot - Hwy 9. I wasn't expecting my
power numbers to be anything special since I haven't done this workout
for a couple months; I was right, my power wasn't where I would have
liked, but it was still close to my threshold power. I try to aim for
high zone 4 on these intervals.
I was pretty close to calling it quits after my fourth interval. I
managed to talk myself into doing " just one more" interval. I kept
doing that until I completed all six intervals.
Overall I had a good workout. I pushed through to get all the
intervals cometed, and I was done by 8am - awesome! Legs felt just ok.
They're a little fatigued, but I'm guessing that was due to the early
morning workout.

Tuesday Sprint Workout

I wasn't looking forward to this workout. I wasn't in the mood for sprints. I wanted to ride, it's just I didn't feel like doing much high intensity stuff. My body was feeling pretty fatigued. I was pretty close to just skipping the sprints. I was prescribed two set of 2-4 30 sec. uphill sprints.
I managed to will myself to do the minimum, two sets of two. I didn't put out too much power, but I felt like I was able to get some decent speed going uphill. The hill I chose was Sand Hill Rd in Palo Alto. My coach always used this road as an example for the type of hill for these workouts, so I thought I'd give it a try.
It was not the safest place to do a workout. It's a heavily traveled road, especially during rush hour which is when I was out there.
I realized I need to work on my jump from low speeds. It was difficult to figure out which gear to jump in. I'll post my workout stats later once I have a chance to go over the data. A quick check on my SRM showed I didn't even break 1000watts. However, that doesn't mean I didn't hold 900watts for the whole 30 seconds ;)
TSS=135.9
IF=0.825

San Luis Obispo Downtown Crit

Wow, this crit was a blast. It's the most fun I've had racing a four corner crit in a long time. The course was a little less than a mile long, had a slight up-hill on the back-side of the course, and a slight down-hill on the finishing straight. The only sketchy part is when you went through the courtyard of the mission. There was a slight chicane that pinched riders on either side.
The race started off fast. Right after the whistle blew they announced we were on our first prime lap. It didn't take long for the usual suspects to launch off the front. I tried to bridge up to one break, but decided to sit up instead of towing an additional teammate of a rider that was already in the break. Anyways, I'm not sure my legs could have made it that far. I have to stop second guessing myself and just go for it. The worst that can happen is I pop and have to sit in for the rest of the race. I really need to try and be more aggressive.
After my half-assed bridge attempt I drifted back towards mid-pack to recover. Then some how I ended up at the back of the pack. I slowly worked my way back up. The best place to do this was on the down-hill. Most people wanted to stay out of the wind and recover.
I didn't do much until we had 10 minutes left in our race (it was a 75 minute race). I slowly started working my way up to my teammates who were towards the front for a majority of the race. I did a good job of holding my position near my teammates, that is until I almost got stuffed in a barrier going through the mission on the second to last lap. I had to slam on my wussy breaks and lost about 10 spots.
I almost got back up to my teammates, but my legs were pretty tired going up the slight-hill on the last lap. I don't think I could have done much even if I had made back to them.
I foolishly started my sprint out of the last corner, which was probably 500m from the finish line. I made it halfway before I had to sit down. I probably would have kept going if I knew that prizes went 20 deep -ooops.
I ended up finishing 26th. Not too shabby for my 3rd p1/2 crit. I'm slowly learning.

Wish List July 20th 2008

Rapha Softshell Jacket size Large












Rapha Grand Tour Gloves size small






Rapha Merino Socks size Large









Rapha Merino Base Layer
Both sleeveless and sleeved sized small



The Rapha Guide to The Great Climbs of the Pyrenees













SRM PowerControl VI Head Unit












Rapha New Stowaway Jacket, Black, Size Large

Cascade Classic Stage Race

Cascade Classic Stage Race, E2

33rd (6hrs 40min; 4min 37sec back) of 106

Teammates: Bo H., Ryan P. and Amy Lo (our team mom/Directeur Sportif)

A really small contingent of us decided to make the trek up to beautiful Bend, OR to race in the Cascade Classic Stage Race. The three man team consisted of Bo, Ryan, and myself. The Cat 2 stage race was three days long with four races: TT, crit, road race, and a circuit race. Below is my race report.

Stage 1 – Skyliners Time Trial

This course was a 14mile, out and back TT course that undulated upward from 3800ft to 4600ft.

I got in a good warm-up. However, I think I might have started my warm-up a little too early. By the time I was done I still had about 20mins to my start time. Usually I like to have 10, but they said it took 10mins just to get to the start line.

When I went off I was feeling okay, then I started to feel pretty crappy. I couldn't hold my usual power. I was struggling just to hold high zone 3 power. It felt like I was back at Sattley. I didn't think we were that high up, but it felt like I was racing at altitude. It probably didn't help that my gearing was a little heavy for the hilly (uphill) course. I probably should have gone with an 11-26 instead of my 11-23 (I have a 42,54 on my crank). Having some extra gears would have helped me spin more and not mash as much. On some of the steeper portions I felt like I was grinding my gears.

Another mistake I made was fixating on passing my 30 second-man. I was close to catching him on one of the steeper pitches, and pushed harder than I should have to get past him. Just as I passed him we were both passed by the guy who started 30 seconds back on me. This was a blow to my mental game.

On the way back I was hurting. It was extra hard for me to keep pushing zone 4 power downhill. Mentally I was out of it. I was having trouble getting into the zone. I guess I wasn't prepared for this type of reaction from my body. I ended up finishing 1:48 back (19th) from first place.

Stage 2 – Downtown Crit

29?C

This crit was in beautiful downtown Bend. The roads were for the most part nice and free bots dots. The course was "L" shaped with a sharp, slightly off-camber, turn on the back side of the course.

Originally our race was to be 40 minutes long, already short for a Cat 2, but they shortened even more to only 30 minutes long. I figured this would make the race really fast since we were only racing for 30 minutes; I was wrong.

The crit started off pretty slow. I was surprised to see so many people braking in all of the corners. I felt like I was in a cat 5 race again. Well at least that weren't as many sketchy riders as in a Cat 5 race. I did a decent job of holding good position towards the front and staying out of trouble. One guy crashed in front of me on the off camber turn. He clipped his pedal and over corrected. Luckily I was able to avoid getting tangled up with him.

There was a break off the front and I made a half assed bridge attempt with another guy, but I decided it wasn't worth expending the extra energy. The stage race wasn't going to be won on the crit, and the race wasn't long enough for any upgrade points. So I sat-up.

I finished safely with the lead group. I didn't expend too much energy. I could have conserved more by sitting towards the back, but there were some sketchy riders and it wasn't worth the chance. Both Bo and Ryan finished safely with all their skin intact.

Stage 3 -Cascade Lakes Road Race

This 74 mile course started out at about 5,300ft at Wanoga Snow Park immediately climbing to about 6,100ft before descending for what seemed like the whole race to last 20km where we climbed from 4,400ft to 6,300ft.

The race started out quickly. We did the first climb at a pretty good pace. After the first climb it seemed like we were descending for the rest of the race. There were a lot of small rollers, but nothing that would cause anyone to get dropped. The hard part of the race was moving up. The roads were narrow, and having the center-line rule "strictly enforced" plus a gravel shoulder made it really difficult to move up. Both Ryan and I were able to aggressively maintain our position towards the front, while Bo chose to sit towards the back and catch a free ride. Ryan and I wanted to be near the front so we could watch for breaks. However, there were very few break attempts.

At one point I got bored and decided to try and get in a break. One rider attacked and I immediately jumped from the other side and caught his wheel. Two others bridged up, but only three of us were working. We started to get a good sized gap, but one of the GC contenders decided to reel us back in.

The rest of the race was pretty uneventful. Things started to liven up once we hit the base of the climb. The final climb was a stair step climb that covered around 20km. On the first part of the climb I went towards the front to push the pace a little and see what would happen. The pack stretched out quite a bit, but came back together once the grade eased up.

At the base of the next incline there were a couple of attacks. I was able to go with them. Then there was another set of attacks at the base of the next incline. That's when I started to cramp in my calf muscles. I don't know if it was lack of salt or lack of food, but it really messed with me. I managed to go with the surges, but I wasn't able to hold the pace. It felt like my calves were going to lock up. I'm not sure I would have been able to hold the pace even if I wasn't cramping. It seemed like I couldn't get enough oxygen. I looked down at my power meter and saw my power in zone 2 while my heart rate was high zone 4. At that point I went into survival mode. I was riding just to finish the race and hopefully not lose too much time.

My calf continued threatening to lock up causing me to ease back and even stop peddaling at times. It sucked to watch riders pass me. Then I saw Wolverine (Bo) pass me. It was good to see that Bo was looking strong, and riding with the main group.

Eventually I was able to settle into a pace. I caught a group of five other riders. I was happy to see that all five riders were from the NCNCA district. All of us were suffering pretty badly. We all traded pulls to get to the finish line as quickly as possible. Our group finished 2:46 back from the leader. This caused me to move down to 38^th on GC. Bo on the other hand finished 1:41 back with the second group. I guess Bo had the right idea of hitching a free ride to the climb.

I was disappointed with my performance, but I also understand this isn't an A race for me. At least I had beautiful scenery to look at while I blew up on the climb.

Circuit:

We rode to the start of the race for my warm-up. My legs felt a little sluggish, but I guess they always do. That's why you need to warm-up - right?

Our goal for today's race was to sit in and try to conserve energy because this was going to be, or so we thought a race of attrition. We drove the course the day before. In the car the hills seemed to be really steep. That wasn't the case when we started racing.

I knew positioning would be key throughout the entire race. We were on very nice, but narrow, roads. The head ref told us he wasn't going to allow any this "flirting with the yellow line" and he would DQ people who crossed it.

So I spent the first 20mins of the race working my way up to the front. Once I was near the front I made sure to pay attention to what was going on with surging riders, and worked hard to maintain good position.

The first lap was pretty uneventful. I think everyone was opening up their legs. The second lap a 10 man break went off at the feed zone. I attempted to bridge up with two other riders, but one of them wasn't working. And after about two minutes I looked back to see the pack single file and catching back on. The break was eventually caught at the beginning of the 3rd lap. We all stayed together for the rest of the third lap.

The fourth lap the pace was steady, but not hard. One guy went off the front. No one wanted to take up the chase, or attempt to bridge. He eventually got a gap of almost 2mins.

The pace was pretty mellow up the feed zone climb. I was really tempted to attack, but I decided to be patient. Then up the KOM climb the pace went hard, or what seemed to be hard after 4 laps. All I could think of was holding the wheel in front of me. I made it over the KOM climb with the main group. I was able to recover some while moving up on the descent just after the KOM. I knew I had to be near the front going into the first round-about. So I bombed up the side and managed to get good position. After the first roundabout we had 1km to go. There was one more little kicker hill before the last roundabout. I got boxed in on the kicker, but I forced my way through some holes to get good position going into the last roundabout. Going into the last roundabout I was about 15th. Unfortunately I got stuck behind a guy who blew coming out of the roundabout and had to sprint around him. I ended up passing 6 people to finish 9th.

Overall I had a great time at this race. I would highly recommend doing this race. We were lucky to stay with a super cool host family who opened up their house to us and treated us as if we were family. It was really nice to see the Bend community as a whole come out to welcome/support this race. I'm already looking forward to doing this race again next year.

A huge thanks goes out the Tien family and especially Amy Lo for taking care of our team. Thank you all so much!

Thanks for reading!

the completed project

This is the completed build of the Cervelo R3-SL. It's sweet!

An Awesome Video

MACAFRAMA Trailer from MACAFRAMA on Vimeo.

It's amazing what these guys are doing on fixed gear bikes. Just madness I tell you!

Canada Rd

Canada Rd is just an awesome place for training. We are so lucky to have stretches of road where we can just hammer for 10 minutes without worrying about stoplights or stop signs.
I was out there this morning doing a TT workout. That's when I realized just how lucky we are to have this jewel. Even during "rush hour" traffic there were few cars traveling this road. The best part is it's close to Woodside. After my ride I stopped at Woodside Bakery for coffee and a brownie. Hey we need to indulge every once in a while - right?

Goals

Recently I was lacking motivation to train. I was going through one of
those low points in the season where you ask "why am I doing this?" .
It's weird how that attitude sneaks up on you. One day your feeling
good about training and riding your bike, then you wake up one morning
with this sense of dread at the thought of riding.
In an effort to kick that feeling I re-evaluated my goals; actually I
created some goals. I found my lack of motivation was coming from not
having any real goals to work towards.
So here are my goals for the rest of the road season:

1. Do well in the Cal Cup races
2. Continue to learn about racing in the P1/2 field
3. Finish with the lead/main group at University RR
4. Finish University RR
5. Race aggressively
   
6. Make it through the rest of the season
7. And...my stretch goal is to win the SF Giro (I won last year as a cat 4)
   

Now I'm feeling a lot better. I'm once again having fun on the bike, but that could also be attributed to the new bike ;)