5.1.10

State TT Championships - 2010

* Start time was around 10:15 for me so I got there around 9:30 - was able to get in a quick warm up (only about 15minutes) then lined up. The course was on Brandy Branch Road which runs North/South and is a pretty straight road with good pavement. There are two minor 'dips' which break some momentum up, but nothing to come out of the saddle for. The day was hot - around mid 80s. I decided to go out fairly conservative for the first 15 minutes -- as I wasn't completely warmed up yet. Knowing that the headwind on the way back was going to be tough - I decided to 'use' the tailwind on the way down, but stay within myself. I pushed it in a few spots - held between 27-31 fairly easily. I hit the turnaround at about 27minutes. As soon as I rounded the cone - the wind was like a brick wall. At first I could hold around 23-25 mph but my HR was high (188-190) - I knew I wouldn't be able to hold that... I felt like I could sit around 184 fairly comfortably, so I had to back it down a bit. I tried to keep in my position as much as possible but I did drink twice just because the heat was getting to me at around the 40min point. Occasionally, my speed would reach 25, but I saw it drop as low as 19 at one point. There was also a fair amount of vehicle traffic on the road - lots of big trucks that would cause some wind gusts when they flew by. At one point, I figured my sub-1hr goal was NOT going to happen. I tried to remain calm and just stay in my TT position and spin. I felt like I was going very slow. Finally, the last curve appeared and I rounded it and could see the finish line tent. There was also a rider up the road a bit, so this helped my psyche - by having a 'target' dangling in front of me. I figured it was about 1.5 miles out, so I shifted into a harder gear and went as hard as I could. My clock was around 57 minutes - so I was hoping my calculation was good and that would get me to the line around 59 minutes. The last 45 seconds hurt really bad, I could feel a slight twinge in my right calf as I was pushing and pulling with every bit of power I could find. The 'elusive sub 1-hr mark' was right in front of me and I wanted it BAD! I tried to look forward to help 'pull' myself toward the line -- and I didn't want to see how high my HR was! I crossed the line just under 59minutes (58:52) !! I was way stoked. This was good enough for 2nd place in cat 4. The guy who won went just over 56min! That's fast.

It was a good time - always fun to push it hard under racing conditions. After that me and Steph hit up the Cool Moose Cafe for some lunch and then went and saw Jeff & Andie's new little baby boy, Leighton. Overall a great day.

Ride File

4.30.10

*Off* - took the night off from riding - working on TT bike for State TT Championship tomorrow.

4.29.10

PM Ride - TT workout
* Did the County Line Group ride - rode my TT bike. I sat in for majority of ride but did a few 60-90 sec efforts. Felt really good.

Ride time = 1:35 / 35miles

4.28.10

(took the last three days {4.25-27} OFF totally from any riding - Sunday was travel day from N. Ga, Monday was Jacob's last day in town, Tuesday was crap weather)



PM ride -

* Originally had planned to go out for about 90 minutes with some intervals on the TT bike to get ready for the 40K this Saturday. Did about 20 min WU, then went to do 3x5min zone 4/5 intervals. This lasted for about 30 secs..... legs were not having any part of that. I then just decided to ride fairly ez but steady. Did just over 20 miles.

Ride time = 1:14 / 21miles

4.17.10

A.M. - Katie Ride For Life (charity century ride)
* Did the K.R.f.L 100 mile option - started in Fernandina - rode through Ft. Clinch then down through some neighborhoods, down A1A to New Berlin road and then turned around and retraced route back. Started off with small group of about 7 - then realized they were doing 100k - so rode about 20 miles solo (mainly into headwind) then caught up to A. Sheppard, JC Pinto, and some other guy (Steve ?) - kept solid pace with tailwind on way back. Good ride - never really went hard - just a good endurance pace with some good pulls. Only goal was to go sub-5hr.

Ride File

4h 50m / ~103 mi

9.25.09

AM - Swim at Brooks
* Got in a quick swim - did 4 x 400 nice and easy. Took my time and just tried to feel good in the water - worked on my stretching out my stroke.

Total time = 30 minutes

PM - Ride (pre-race ez ride with pickups)
* Rode my tribike and went south towards Guana. Did 15 minutes ez spin WU then did 4 x 2min at VO2 max -- basically hit 180bpm and tried to hold it for 2min. In between these intervals I would recover completely down to zone 1/2. CD for last 15 minutes - nice and ez spin.

Total time = 1hr

9.12.09

a.m. - Group ride + t-run
* Did 3 hrs with small group - mainly tri guys - cool new route - rode out at 6:30 with DocLuv and did one Roscoe Loop and then back over to the Blvd and met up with group. Then we headed out through Nocatee and went out spoke 2 to US1 and then went north a little bit to RaceTrack Rd. From there we rode down to Russell Sampson to St. Johns Pkwy and looped through there back to RaceTrack and then to US1 to Nocatee and back home. Total miles were about 60 miles with total time right at 3hrs. then did 30min t-run ez pace.

Ride time = 3hrs
Run time = 30min

9.10.09

AM - Swim @ Brooks
* Did 200 WU (100 ez / 100 kick) then did 3x300 ( 4:21.20 ; 4:29.74 ; 4:31.64 ) & 3x200 ( 2:54.93 ; 3:01.11 ; 2:57.40) & 3x100 ( 1:24.37 ; 1:24.79 ; 1:23.60 ) then did 400 CD with paddles/buoy. Suit = baggies

Total time = 42min

PM - County Line "group" ride

* Did County Line group ride - rode TT bike. Sat in for first spoke and half of second spoke. Took a few pulls but just stayed with the group. At the turnaround for spoke 2 - I gapped the group and stayed off the front - all mainly into headwind. Held off group until A1A - I sat up and recovered and then got in group off the front on the Blvd. -- was a nasty headwind - gusts coming from NE..... good ride with a solid 25-30 minutes of hard solo efforts.

Total ride time = 1:30

Then did 2.5 mile t-run at ez pace around 7:45-8:00 / mile. Tried to keep turnover quick.

Total run time = ~ 20min

8.23.09

AM - TT in Nocatee - 4.92 miles total distance - got 3rd place in cat4 - time was 11:02 ; avg speed 26.7 mph

PM - signed up for crit race - but flatted on the second lap.

Bummer end to the day - was feeling good and was thinking that it was going to be a good race. Didn't get in a run at all. Actually haven't ran since last Wednesday. I'm gonna head out for an hour run on Monday night.

That'll be end of this recovery week - getting ready to bump up some intensity starting on Tuesday.

Hammerhead Olympic Race is Sunday - looking forward to that.

8.15.09

AM - LOOONG Ride / Run
* Did 105 miles / 4hrs 50min with S.Burke - rode south down A1A then St.Aug, then down past Marineland to Palm Coast and back - rode steady effort HIM pace for most of ride - this was GREAT Ride - went through 6 bottles, 3 gels, 2 CliffBlok packs, 1 pack FigNewtons, 1 XL Redbull, 5 Endurolyte pills. Came home and got in close to 30 min run - ez pace.

8.8.09

AM - Brick - Long ride + t-run
Started early at about 6:45 (wanted to be on the road by 630, but coordinating too many people makes that about impossible). The group started off with me, Stephanator, RadPop, DocLuv, Joe Barton, Dave, & Greg Keller. We headed down PV Blvd to do a loop through Palm Valley (the old Saturday lodge ride route) at an ez pace (mostly 16-18 mph). We were just chatting and not riding hard at all - kind of an extended warmup to get ready for the group ride. Then we met up with the group ride - couple of weird things - my bottle flew out of my rear mount TWICE and me and Rad had to bridge up - that took a lot of energy, but when we finally got on the group, we sat in for a couple of minutes and then the attacks started. Curtis, Burke, and Rad were off the front on the second spoke, so I bridged up and then we sat up for a second and then Kopp came FLYING by us, I chased and we ended up in a breakaway with me, Jeff, Karel, Rad, and Steve Petit. I was thinking that Curtis and Burke were going to either bridge up or they would drag the whole group up to us. But we stayed away for the whole ride. Pulls were between 27 - 30 mph for about 30secs to 1min. Definitely a hard effort. After the grouper, me and Rad headed down to the Gate Station with Shawn "Hercules" Francis. Mellow 20-22 mph then refueled and headed back. On the way back we had a solid group of me, Rad, Burke, Hercules, & Tony M. - solid 24 -26 mph pace made that part go by quick. (Total ride time = ~4hrs) After I got back to the house I did my t-run, which felt ok - not great, but got it done ~26min. I need to map that out so I know the distance. Was a GREAT day of training!!

Ride time = 4hrs
Run time = 26 min

3-15-09

mid day -
Rode tt bike - 3hrs 30 mins (~71 miles solo)
Did Nocatee loop first then down to Vilano and back. Had headwind going south then nice tail wind on way back. My lower back was a little sore b/c saddle slid down on way down to vilano. Felt better after fixed. Legs were a little sore from Saturday run.

Good ride, all in all though.

2-7-09

mid-day
~60mi road ride on TT bike - down to Vilano, thru St. Aug, back up US1 to 210 thru Nocatee, over bridge to Roscoe to PV and back home. Kept it fairly steady effort - avg hr around 165. GREAT RIDE and AWESOME WEATHER!!
~ 3hrs

1-3-09

am

rode TT bike -

left house at 7 am - to guana 1st entrance ; met up with lodge group ride.

Really foggy - air temp around 55 - 60

2hr 40min ride ; ~ 45 miles total