Thursday, April 30, 2009

Wente RR report

I always do poorly in this race. I think I have 9th place from 2005 as
a Cat 4, but that was when the race finished on the small hill by
LLBL. Since I have upgraded, just can't hang with the big guns very
long in this race.
This year was really no different:
1st time up the hill the top three got KOM. That's fine if we let 3
go, but the group romped up the hill at a pretty good clip. I was able
to stay attached while some went out the back.
2nd time up the hill I was able to hold on to the main group as a
large group went up the road.
as we approached the 3rd time up the hill Jackson personally brought
back about 1 min and we reached the large break at the base of the
hill. I was hurting at the back of Jackson's group and when we hit the
hill I was stuck behind some joker. I know him from the Marin ride and
he is a joker, but it's my fault for being at the back. I was able to
connect with a group of 4 AV guys and a few others. After the downhill
and before the second downhill I eased off a moment and lost the
group.
I was joined by the groupetto and did an "easy" lap for my fourth time
up the hill. As we passed the cars I pealed off and went to 7-Eleven.
I rode back up to the finish to see Hal and Jamie finish strong in
their race and see Nate English and the reigning US RR Champ killing
eachother up the finish. Not sure who won, but Nate was stuck in
front.

C+ for this race but actually did a tad better then I thought I would
do. After Wildflower I will get some 500+ watt efforts to get ready
for Alcatraz and that should help the road racing.

2007 Trek Madone , Sram Red, Reynolds DV46T, PRO handlebars and Stem,
Fizik Arione saddle

Coble

Not a bad tune up

I am running at about 80% heading into Wildflower.
- I trained poorly
- Was sick 2 weeks out
- Didn't swim, bike, or run nearly enough for my liking
- And have a few sore spots in my legs for no apparent reason

All of that being said, I had a pretty good confidence boosting ride
last night. I rode out to Niles Canyon and after 40 min I did a good
(not super hard) ride up Palomares. 20-21 min, on a TT bike, with
heavy wheels? Pretty strong if I do say so myself. Check the stats
below:
Peak 20min (353 watts):
Duration: 20:00 (21:36)
Work: 423 kJ
TSS: 35.5 (intensity factor 1.032)
Norm Power: 361
VI: 1.02
Pw:HR: 10.82%
Pa:HR: -34.98%
Distance: 4.568 mi
Elevation Gain: 1093 ft
Elevation Loss: 7 ft
Grade: 4.5 % (1086 ft)
Peak 60min (306 watts):
Duration: 1:00:00 (1:01:23)
Work: 1101 kJ
TSS: 85.5 (intensity factor 0.925)
Norm Power: 324
VI: 1.06
Pw:HR: -6.92%
Pa:HR: 24.99%
Distance: 18.878 mi
Elevation Gain: 1631 ft
Elevation Loss: 463 ft
Grade: 1.2 % (1168 ft)

Feeling a tad better about myself for this weekend. But can I run?

Coble

Wednesday, April 29, 2009

Sunflower?

What's the deal? The biggest race on the west coast (apologies to
Alcatraz, Vineman, and Oceanside) may get some rain on Sat. What a
bummer. At least it will be cool outside and not the 90+ that can
happen there. But kinda a bummer to race in the rain.

Coble

Monday, April 27, 2009

~Taper

Easy week before Wildflower. If I can do well here, imagine how I will
do when I train for Kona.

-Coble

Weak

(P): 17:00:00
(A): 12:33:01
Swim(A)2:00:00
Swim(A)8500 yds
Bike(P)17:00:00
Bike(A)8:25:31
Bike(A)171.99 mi
Run(A)2:07:30
Run(A)17.28 mi

Coble

Tuesday, April 21, 2009

Tuesday Vacation Day

I was bumping up against my max vacation time at work. (I guess I was working too hard. But could you blame me? We are in the worst economy since the Great Depression and there is less demand for everything except Treasuries. I work with mostly municipal debt so we didn't get wrecked as bad as the all equity guys, but everyone is scared about everything.)
So I took a few days off this week to train and get below my limit so I can still earn vacation.

Today's day was ok. I had an epic 120 miler on Sunday that forced my dad to pick me up in Menlo Park. Today was a 3 hour ride, just over 60 miles, and then an hour run. I had planned to run a tad more but the weather was up over 90 degrees.

The ride was only ok. Stopped at the Chain Reaction Los Altos and checked out a pretty sweet 2007 TTX. Pretty sharp bike, but I want them to take a tad more off the 2200 they are asking.

The run was hot, hot, hot. I was in a pretty dark place after only 40 min, but somehow I was able to plug along for another 27 min. Kinda happy about that. I did it sans shirt to get a litte color. Not sure if it worked, but...

Looking forward to Wildflower. Not super confident in my fitness, but I want to use it as a test. And Sunday will just be for fun.

I'll let you know how the rest of the "vacation"goes.

Coble

Monday, April 20, 2009

The week that was, or was it?

(P): 15:45:00
(A): 10:20:30
Swim(A)1:00:00
Swim(A)4374 yds
Bike(P)15:45:00
Bike(A)8:20:30
Bike(A)161.98 mi
Run(A)1:00:00
Run(A)8.30 mi

Coble

Saturday, April 18, 2009

Will it be a good end to a bad week?

I sure had a bad training week. Not really what I wanted three weeks out of Wildflower. Between you and me, Wildflower is a training race. Not to say I won't be racing to win, but given my focus for the year, May means nothing compared to October.

Back to my bad week:
Monday - Recover from 16 mile Friday run, 104 mile Sat ride, 113 mile Sun run.
Tuesday - Sick, help my mom figure out how to refinance both houses (the compound), Danny's B-Day.
Wednesday - Full on sick, had to walk out on dentist appointment.
Thursday - Respectable 4k meter swim, and 8 mile run.
Friday - Still sick, dinner with Dad (I am a weenie)
Saturday - Freak n' traffic school, 2 hour ride.
Sunday - ???

Tomorrow will be good. Next week will be great.
Coble

Friday, April 17, 2009

3 days down and out

Thanks Danny for getting me sick. Monday-Wednesday down and out.

Did 4k swim and and hour run yesterday. Hoping for a big week next week.

Coble

Monday, April 13, 2009

Week of 4/6/09

(P): 17:15:00
(A): 17:17:32
Swim(A)0:06:30
Swim(A)547 yds
Bike(P)17:15:00
Bike(A)13:11:32
Bike(A)271.34 mi
Run(A)3:59:30
Run(A)32.00 mi

Week of 3/30/09

(P): 6:45:00
(A): 14:06:13
Swim(A)1:50:00
Swim(A)6827 yds
Bike(P)6:45:00
Bike(A)9:51:13
Bike(A)197.66 mi
Run(A)2:25:00
Run(A)19.00 mi