Wednesday, February 25, 2009
Tuesday, February 24, 2009
Monday, February 23, 2009
Thursday, February 19, 2009
Monday, February 16, 2009
Wednesday, February 11, 2009
Tuesday, February 10, 2009
Thursday, February 05, 2009
Tuesday, February 03, 2009
Sunday, August 03, 2008
I need to listen
This weekend was the big weekend of the season for me, Fort Ord road race, also known as NCNCA Districts Road Race. This was my A-race for the second half of the season. A 105mi road race of pain. I was realistic in my goals for this race. I was aiming for a top ten. My stretch goal was to win the race, but I'm still relatively new to the P1/2 field and bike racing in general. Hell, last year this race was first race as a Cat 4 (I just started racing in late April of 2007, Wente RR was my first race ever).
I've been training hard the past couple of weeks. My volume has ramped up a bit, going from 1.5hr rides during the week to 2hr rides. Plus the past four weekends have had some tough racing and rides. It started with the week of the 4th of July. I had a 19hr training week that week. The next weekend I travelled to Oregon and did Cascade Stage Race, an AWESOME! race. After that it was 15hr training week with two hard races (Sisquoc RR and SLO Crit). Sisquoc RR was crazy hard. My power numbers looked like something you would see from a crit, but it was for 4 hours! Then lastly there was last week, where I had the team ride on Saturday and another 4.5hr ride on Sunday.
However, the fun didn't stop there, I got to do hill repeats up Huddart this past Tuesday. I haven't done these all year so it was really tough. I actually haven't done too much VO2max work all year now that I think about it. After those hill repeats my legs and body where dead. I didn't think it was a big deal because the next day all I had to do was a two hour endurance (Zone 2) ride.
When I went out for my ride my legs were tired to the bone. My whole body was pretty tired. Still I pushed on and got my workout done. That night after my endurance ride I started to feel sick. Thursday when I woke up I was sick - NOOOO! I tried to tell myself I wasn't sick and it was just allergies, but it didn't work.
The silly thing is I was still thinking about going out and doing my workout for the day. Thankfully I slept instead. When I woke up Friday I was still really sick. This is when I realized I might not get to race on Saturday. My plan was to sleep all day, do a short recovery ride in the afternoon to spin out the legs, and see how I felt for Saturday's race.
I did as I planned, I slept, or at least tried to, most of the day, and went out for a short 30min recovery ride. Man, that recovery ride was tough. I had zero energy. I couldn't even drop some dude who was riding his hybrid commuter bike that was loaded up like a sherpas yak. There was no way I was racing on Saturday.
I was really bummed. This is one of the races I was looking forward to all year, and now I was stuck on sidelines. At least I learned a valuable lesson, I need to listen to my body, and I need to put more focus on rest and recovery. I almost have this OCD mentality when it comes to my training. I feel like if it's on my schedule I need to get done. Now I know if I'm feeling tired or fatigued I should just take it easy.
Listening to my body more often is one of my priorities for the rest of the season and in my training in general.
I've been training hard the past couple of weeks. My volume has ramped up a bit, going from 1.5hr rides during the week to 2hr rides. Plus the past four weekends have had some tough racing and rides. It started with the week of the 4th of July. I had a 19hr training week that week. The next weekend I travelled to Oregon and did Cascade Stage Race, an AWESOME! race. After that it was 15hr training week with two hard races (Sisquoc RR and SLO Crit). Sisquoc RR was crazy hard. My power numbers looked like something you would see from a crit, but it was for 4 hours! Then lastly there was last week, where I had the team ride on Saturday and another 4.5hr ride on Sunday.
However, the fun didn't stop there, I got to do hill repeats up Huddart this past Tuesday. I haven't done these all year so it was really tough. I actually haven't done too much VO2max work all year now that I think about it. After those hill repeats my legs and body where dead. I didn't think it was a big deal because the next day all I had to do was a two hour endurance (Zone 2) ride.
When I went out for my ride my legs were tired to the bone. My whole body was pretty tired. Still I pushed on and got my workout done. That night after my endurance ride I started to feel sick. Thursday when I woke up I was sick - NOOOO! I tried to tell myself I wasn't sick and it was just allergies, but it didn't work.
The silly thing is I was still thinking about going out and doing my workout for the day. Thankfully I slept instead. When I woke up Friday I was still really sick. This is when I realized I might not get to race on Saturday. My plan was to sleep all day, do a short recovery ride in the afternoon to spin out the legs, and see how I felt for Saturday's race.
I did as I planned, I slept, or at least tried to, most of the day, and went out for a short 30min recovery ride. Man, that recovery ride was tough. I had zero energy. I couldn't even drop some dude who was riding his hybrid commuter bike that was loaded up like a sherpas yak. There was no way I was racing on Saturday.
I was really bummed. This is one of the races I was looking forward to all year, and now I was stuck on sidelines. At least I learned a valuable lesson, I need to listen to my body, and I need to put more focus on rest and recovery. I almost have this OCD mentality when it comes to my training. I feel like if it's on my schedule I need to get done. Now I know if I'm feeling tired or fatigued I should just take it easy.
Listening to my body more often is one of my priorities for the rest of the season and in my training in general.
Friday, August 01, 2008
Installing Hutchinson Tubeless Tires
Here's a quick tip on installing tubeless tires. Use a CO2 cartridge to inflate the tire and to seat the bead after the tire is on the rim. Getting the tire to seat properly can be a pain in the ass. Also running a sponge with some dish soap around the bead of the tire can also help seat the the tire properly.
Thursday, July 31, 2008
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
-Steve Berra
Wednesday, July 30, 2008
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
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
Monday, July 28, 2008
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.
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, July 27, 2008
Sunday's Ride
EDGE705My 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
Friday, July 25, 2008
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.
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.
Subscribe to:
Posts (Atom)
