Sunday, December 25, 2011


Yes, a training blog on Christmas morning. I will attempt to enlighten you on how hard/dumb it is to be training today. It is kind of funny, I know a few people going out riding today who are already training for next bike racing season. . . while I still need to finish up this one on a high note.

USA Cycling made it final around this time last year, that nationals the next year wouldn't be in that calendar year. To be more similar to the Euro racing calendar, our Nationals have been moved to the first week of January. Initially, I was all excited how fun it will be to train through winter break. But, now that we are here, I quickly realized either 40° and rain, or 30° and flurry's isn't as fun as crushing intervals mid-fall. Sure, you feel like a true hard-belgian-man when you get home covered in salt and you have ruined another pair of booties, but, is a lot harder to crush yourself when the climate is fighting against you.

I took 4 straight days off after the final Cap City trying to boost my motivation to train/race three more times this year. Since then, I have been mixing up riding a good bit trying to fight the boredom of the trainer and constantly destroying my bikes.
I haven't done many hill repeats too recently, but I did a lot in the early part of the season. The idea is to stress your system and teach yourself how to recover faster. The pink is power and the red is heart rate. You could commonly find me doing these on Wednesdays, hoping to maintain my fitness before the next weekends racing without totally blowing up my legs. If I was trying to come into a weekend fresh, I would make sure to do only endurance/recovery/openor rides in a week along with one of these hill workouts.
Here is a power file from yesterday on the trainer. I usually can't stand to do tempo efforts on the trainer but yesterday I really wanted a specific workout. I usually blame my lack of trainer riding on my lack of muscular endurance, where I physically can't push the pedals that consistently, but it is probably more a mental endurance problem. I managed to get done 20 minutes of a solid tempo, then do 5 repeats of 2 minutes at LT power, then two minutes rest. My legs didn't really hurt at all from this workout, but man my indoor capability is hurting today. Luckily it is up to 34° outside!
Here is hopefully my secret training plan for nationals: Doing intervals on what I think will be similar terrain and course conditions. Like woah that is original! I didn't take any pictures the day it snowed about two inches, but absolutely went out and shredded the gnargnar on the local parks thinking it will be similar to Chicago/Nationals. I tried to make ruts and different turn angles that would teach to me to be slightly better at cornering when it gets crappy contrary to KingsCX, where simply put I forgot how to ride in the mud. So I basically scout out a lap or two, warmup on the road, then rip off some tempo laps testing my speed in all the turns. Pretty much like all cross training sessions, except this is when its crappy outside!!! SECRET!!!!
I will put up some less boring pictures of said ruts, but here something to get your juices flowing for today. Ok, time for some zone two.

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