Threshold and the Last 28 days

Today I did 3x15(10) in the threshold zone (271-317 watts), or what I think is the zone since I have not tested since 7/25. I hope it is higher by now but I don't have time to test and I am a bit fatigued so the the numbers would suck anyway.

Tuesday I did 7x4(4) at VO2 max which hurt a bit but I got through it.

Here is an example of speed and power for a threshold interval (notice the poor turnaound due to traffic):

Here is a shot of one of the VO2 max intervals:

The last 28 days I have been doing some intensity work and the cyclocross workouts started as well. In the graph below you can see the effect of the rest week.

I have about a week left in my 12 week program I started in June. I am down to 171 pounds now and feel fitter than when I began. The Oxmoor cyclocross race is next weekend and I am looking forward to racing that. I still have a ways to go but it looks like the hot days may be coming to an end and fall is in the air.

This Week's Planned Fun

I am planning on a nice easy day today followed by...

Tuesday: 7x4(4) VO2 max
Wednesday: 30 minutes tempo, 1x15(5) threshold
Thursday: 2x15(5) threshold
Friday: 30 easy, 30 tempo, 2 sprints @ 39x17 and 4 @53x16
Saturday: 60 easy
Sunday: CX Practice

With only 2 weeks left until Oxmoor CX it will be important to have discipline and do these workouts correctly. I will do the A race if I can and probably will enter into that race somewhat fatigued so it will be more of a training race.

CX Practice

Today we had a nice cyclocross practice in Auburn, GA. Here is a short audio version of the goings on. The focus today was 2x20 efforts at race pace. Here are also a few photos.

Gabcast! Bobs Spot Blog #1

Off The Front

Jeff (aka "Endo") Welp successfully bridging back

Grant Entering the "Pain Cave"

Thanks Dan for organizing Another Great Practice!

The Group

Thanks for taking the great pictures Kathy Halgat!!

The Fair is Here!

Yesterday we did our last CX practice at Marietta for the month since the state fair is in town.

Actually, you can practice there but you have to park near the softball field, go by the softball field, up the hill, take a right (bypassing the run-up if you want)down through the woods, take the dirt road instead of the twisty part through the woods, turn left up the steep hill, do the twisty woods section, a right back on the gravel road, down the big hill, once at the bottom go left along the softball complex fence to the front entrance, take a hard left and lap around the parking lot to the start.

On our lap practice yesterday we did 4x5(5) VO2 max intervals which along with Tuesday brought mine up to 8 for the week. I feel OK today despite back to back efforts like that. The road efforts were a little harder because they were flat with no recovery.

Today I am going to attempt 2x20(10) threshold intervals but we will see what the body allows.

I am debating a long road ride for the weekend instead of the CX practice Sunday(?).

New Book on Power Training for the Road

This new online book is a collection of material from various sources but so far looks to be a great companion to the Allen/Coggan book.

http://www.freewebs.com/velodynamics2/rcgtp1.pdf

No 'Tap

I had some separation anxiety today when I sent my PowerTap off for service. It worked on Friday, not so on Sunday. I did all the troubleshooting I could so it is back to the mothership for a make-over.

The good thing is that I basically get an upgrade and they said they will turn it around in 8-10 days which is really wonderful. So, whomever buys it after I am finished with it will get a newer system.

So now it is back to the old days with a HR monitor and PE. Sigh.

Today should be nice riding--74 degrees.

STL CX Loop Variation #1

This is the harder of the two ways. It may be off just a little.

30th but probably 40th

I tried all the tricks but was only able to manage 30th starting position for Nationals. Better than my first try 2 years ago but I was hoping for top 10. It will probably end up being 40th with all the call ups but if they go 20 across I will be second row.

My registration sheet did not come alive until 1:02:30 for some reason so others may have had a nice 2:30 minute jump on the action.

The race before the race has begun and I am pretty happy with 30th position. It is a long way between here and there. I hope for the best.

Jim Miller CX Practice

The first few cyclocross practices of the season are always hot and folks are just getting intense laps under their belt. There are always a handful of A riders, masters, a core group of women, and some beginners. The course is run two ways. the first way includes a nice unrideable climb that requires carrying. The second way is faster and just has a few dismounts. It is about 1.5 miles long and laps usually take around 5.5 minutes.

After about 3 weeks the laps are screaming as the A's take no prisoners, the weather cools, and more folks come out. There is no race there this year but the location is still great for practice.

4 More Weeks

Only 4 more weeks of dedicated training before the CX season starts and more CX focused workouts begin. Next week is a rest week and my CTL is 70 right now. No where near the 80 I wanted before the season, but it may climb to 72 before the season if I am lucky.

This was a tiring week combining tough workouts and life-related stress.

Today's CX workout was below my expectations. I felt great last Sunday but not so much today. I felt tired today and was able to get 1 out of 3 of the 10 minute intervals at race pace. I am not sure I could have held that for 45 minutes.

But, even though rest is hard it will pay off considering the next 4 weeks will also be pretty tough.

My new Swiss Top Rat brake pads are fantastic.

Pre-Cyclocross Warm-Up

10x2's

I had some major shifting problems this week and happened to be in the vicinity of two bike shops. The first shop took the bike and did some adjustments, charged me $14 and the shifting still sucked. The other shop told me the derallieur was bent and totally f'ed up the shifting even more. I took it home, adjusted the limit screws and it works better than either service--and I have no skill. Maybe I just got lucky.

Today I have to yet again try to tire my legs out and I was successful. I did 10x2(2) at VO2 max (318-363 watts). These were hard for me and I did not take a break and did all 10 back to back with 2 minutes rest in between. Really good guys can do these but at 3-5 minutes at a time. Here is a peek...

Tomorrow I'll do some tempo and then hopefully Sunday a good CX practice.

8x45's

Today I had the pleasure of doing 2 sets of 8x45 second anaerobic intervals (>400 watts) with 1 minute rest in between. These were tough but not as tough for me at VO2 max efforts which are supposed to be less intense (but done for longer intervals).

I was able to get in all 16 intervals and I took a 5 minute break in between sets. Here is a snapshot:

I won't make tomorrow's cx practice and my next hard workout will be Thursday where I'll try and do 10x2 minute VO2 max efforts (316-368watts).

'Cross Workouts and the Summer Workout Breakdown

Just as a way to keep track, below is a copy of my training power zones and time spent in them from Memorial Day to Labor Day (summer). I have also added a performance chart showing ATL, CTL and training stress balance.

Today was the second cyclocross workout at the STL and we had a nice big crowd in the cool temperatures and drizzle. There were a few A racers and a good mix of abilities as well. I think today's efforts were hard but not as hard as last week when the course had a little uphill tilt to it. I felt pretty strong but two of the A riders were not trying as hard as they could and one of them was having mechanicals on his new bike so it is hard to gauge. No photos or anything and I have no power data since it was raining. My PE for the interval sessions felt to be in the threshold zone. I have to work on my remounts since today they were really sloppy.

The new HUP kit stuff should get here early this week so that will be fun.

Comparison of the performance chart from summer 2006 (left) and summer 2007 (right):










Training zone breakdown from this summer:

The maximal power chart from summer 2007: