Wednesday, May 20, 2009

Tuesday night at the races

I showed up early to ensure I got a spot in the field, did a lot of warm up laps, opened it up for a couple, tested the old engine, all systems were a go. We line up and start - Jack Rabbit Flash SPRINTS through turn one and down through turn two. I'm cracking up inside, that guy is wonderful. The field realed him in, and the pace was set. I went to the front and stayed there most the race. The course was fantastic. I love the clockwise rotation. I felt like I could do anything I want ed in the race; inside line on downhill sweeper, sprit out, take out side line up hill and left,... it didn't matter. There were a ton of Natures Path and CarryTown riders so, I coached Jack to mark the fastest guy. He did GREAT. Every time a break started, Jack or I would run it down. A couple times I wanted to feel some fresh air so, I went up front and worked the field over some. Quite frankly, I felt like a man racing with boys. Every line I tried worked. Any time I wanted to accelerate and mess with the big teams, it worked. Only mistakes I made; not watching the lap board, with three to go, I went up front and stretched the feild out, then with one to go I was mid pack and needed to get outside, I finished midpack in a race I felt I coulda been top 5. But, I aint grumbling. My confidence is back, I felt like I could move anywhere I wanted, and my bike handling skills felt top notch. Bottom line, we get me, Jack, Jose, Steve, Dewey, Jeff, and the rest of the F'Burg cat 4 &5s down there and we could rock that place.

Next Tuesday, Jack and I are going to counter attack after the second preme as we come out of turn two. Come down and join us.

Friday, May 15, 2009

WOW what a week

With all the emotional shit going on in my life, the bicycle is a welcomed form of therapy. That said, Bill is one mean psycologist.

Tuesday - I rode on base, it seems like no matter what direction I ride, there is always a head wind. So, 15 minutes warm up - check, 10 minutes Tempo (ahhhh) - check, 5 minutes rest - not so much, 10 minutes Tempo (feeling GREAT) - check, 5 minutes rest - definately. Now comes the fun part; 4X8 LT, I want to raise my LT topend so, I figure, go all out. Whew, Hurt Locker - check. 15 minute cool down, sauna, finish the work day with a satisfied grin.

Wednesday - The evil dr. puts me on back to back LT workouts. I'm not sick but, I'm not well. I figure, go harder than yesterday, I'll be better for it. 2X10 Tempo, easy. 2X10 TT, I go all out (to the point of verping). Did I mention the headwinds!!!

Thursday - gotta be easier than the last two days. 3X3 hill sprints! are frigging crazy! I head to the park, roll up and over, go about a quarter mile, turn around, and sprint, thre3e quarters up, I puke on my garmin,m handlebars and front wheel, finish, turn around and repeat,.... WTF BILL?

I got 7 of 9 done, didn't fully puke again. Then rode home, oh yea, gotta get home, I live at Whiute Oak, gotta climb. looks like an opportunity to not wuss out and sprint the hills on the w

Sunday, May 10, 2009

the Renegades have highJACKed the Massaponax ride

Great ride Saturday with Jack and Jose. We missed Gussie, he's gotta pay his dues to da man tho.

Started out nice and mellow. I knew it was gonna be tough tho, Jose was sporting bear legs. Jack had to get to work so, we did the short loop. Jose was good with this as long as we JACKed it up a bit. We did the last 25 miles with a 23 mph avg. Heart rate was high, I did fall back on one hill acceleration, gotta work on sprints. I think the TT legs are coming along. Smooth power pulls are becoming easy. Its the damn acceleration. I guess I'm gonna do hill intervals this week at Dahlgren.

Friday, May 8, 2009

Wednesdays workout

Fort Lee beat me down a bit so, a couple days off were in order.Thursday I decided to hurt myself so I set out to do 3X20 LTs with 10 min tempos on both sides. I got the first two done, as I faded, I decided I had made my goal, to hurt myself. Last interval turned into a hi tempo - lo LT for 10 minutes. Finished that, rode 5 miles home on the way home, Shelly drove by me, stopped, and told me the Dr had just admitted her for internal bleeding. We're hoping for surgery next week.

Monday, May 4, 2009

Fort Lee fotos

Well, a recovery week is done and, so was I.

Crit racing is not for big fellas. I WILL overcome this acceleration issue. Problem is; corner one is coming, brake, roll through accelerate like crazy, power through turn two, sprint like hell, turn three is coming up, Bunch up, brake, sprint, brake, bounce through turn four, sprnt like hell, repeat 20 times.

My max HR is 169. This is what I've been training to, yesterday I hit 172. for the first 6 laps, my avg was around 163. I blew up, tappered down to 155 and got my TT on. Bring on the compresion tights and a fresh month of work outs. My goal is to do a sub hour 40 K TT so, I will not get down on myself. To get back into racing, I gotta get back into racing.

To race with friends in Orange and in Blue was great. I'm a bit scared of Jack though. I'm trying to convince him to stay a Cat 5 and go for the BAR. I actually have a hidden agenda, if he cats up, I gotta keep up.

Wednesday, April 22, 2009

Wednesday, where was BWR?

Easy day in the windy park. Where were the BWR fellas?

Tuesday, April 21, 2009

Tuesday afternoon LT intervals

Tuesday was LT intervals for me. I took a mental health day from work. Headed out, Flatted! stopped at the shop, picked up provisions, I'm off. Climb into the park at start of tempo work, feeling good today. Five minutes rest gets me to the back half, start to crank it up - FLAT. Damn, I take the front wheel off, check inside and out, no burrs, pricks, nothing. So, I fix the flat, do a short tempo, and hit the LTs. Here's my stats:

Speed - just under the speed of sound as I could barley hear myself whimpering
Power - .125 - .129 hourse power
Heart Rate - high in my LT zone 1st interval I had spitters and snot hanging from my chin about 2.5 inches

Sets two - three about the same
Set Fout - I hit my cresendo (a nasty VURP that lead to a chunky spit) Yea baby!!!!!!

Untill I get my Garmin back from warranty repairs, I'm going by feel. And, that workout felt GOOD. Good enough to break out the granny compresions tights.

Saturday, April 18, 2009

Saturday with the Renegades

Wow, great ride. 62 miles total, some great hills, fast pulls, and Jose was on FIRE!.

Friday's unsceduled Tempo

It was too damn nice for a recovery day. Shelly wanted to lay down for an hour so, I was dressed and gone. Limited time meant no dilly-dalling. I got a good ride from home to park and back in 1:10. Thats 21 miles. Not bad for an unscheduled, post bridge interval, fat, old guy.

I'm feeling good today, riding 15 miles to the Massaponax ride, doing 45, then riding 15 miles home.

Thursday, April 16, 2009

Thursday = Bridge intervals.

OK, these were my first bridge intervals. I rode to the park. Mechanical on the way slowed me down (thanks Dre). When I hit the park I go into a tem minute Tempo. Then, a five minute rest. I have no computer due to Garmin being shipped for repair. I figure, count to 87, then check the time and do a two minute rest. amazingly, it worked within a couple seconds. Set one, 3 reps done. I feel fantastic! Five minute rest, and repeat. Second set goes just as well. The third rep was heading up the false flat on the front side, it hurt, i pushed through it. Whew, five minute recovery. I felt really well so I went to the back side and did a twelve minute high tempo. that was good. I thought about hammering up the hill but, though better of it. Maybe I will add a ride in tomorrow. The ride home felt great! I rolled into the garage, layed the bike in the stand, What a ride.

couple of thoughts. The recovery week was good. The rides in VB were over the top, The new Ultegra works better (for me), I also made a couple adjustments. 1) yesterday, I dropped the stem 10cm. It was too much so, I raised it 5. I also raised the saddle 2 cm. This combo feels really good.

Quadzilla update

Back in the program. The program is good.

Where were the BWR fellas on Wednesday? I looked out from my garage, light mist, cool, I'm riding. "F" the stationary trainer. I slide on my knee warmers, leg warmers, then knickers. A wind sheer tank, short sleeve jersey and my micro shell. Five minutes out, the wind picked up and the skies opened. I was already warm so I forged on. Rides like this make me feel tough (even if i'm not). I got my hour and a half outside on Wednesday. Felt good (and cold).

Tuesday, April 14, 2009

Back in f'Burg, Back on the PROGRAM

Tuesday workout; 15 min warm up, 10 min high tempo, 3X10 LT, 10 min tempo, 10 min cool down. It may not be Pungo but, it'll have to do ................................................. Black Beans and rice nachos and a ice cold Harpoon IPA.

The new (to me) bike is getting an Ultegra upgrade. The Old Specialized is getting 10 sp Veloce (Campy) and heading to EBay. anybody want a great crit bike for $700?

Sunday, March 29, 2009

Sunday cruzin

Wow, what a wonderful ride. Great to ride the fast paceline, wish we did it more often. My Garmin kept powering down. so, I do not have great data on the whole ride. I do know that yesterday I attacked the park hills and got HR into VO2Max twice. Today Greg had a helluva pull returning to the Burg. I was high end LT just holding on. Great sprint into town.

Sorry I will miss the mayhem in the park. Gotta go get a new laptop and then hit Capial Ale for my weekly $1.50 cheese burger. Oh and a couple 20 oz dogfish head ipa. Those thing will HURT me. I love Monday at Capital Ale, buck fidy meal and I leave with a $50 bill, how does that happen?

Thursday, March 26, 2009

6X6 LTs put me over the edge.

OK, maybe I managed to super compensate on Tuesday. On Thursday I only managed a super colapse. Notice the fade on sets 5&6. I kept waiting for the extra burst of energy. It didn't come. On the up side, I stuck to the plan, and finished the last set. Bill, I hope this pays off as much in mid season speed and strength as it hurts today.


Wednesday, March 25, 2009

Ride in the park to talk about 4X10s

MAN! This workout routine is tough. So, yesterday was 10 minute tempo then 4 sets of 10 minutes at lt. Once again, I forgot to add a five minute rest between Tempo and first LT so, I went with it. Sets two and three were very rough. I thought if I tried to alternate cadence I could "trick" my legs into liking it. Ha! next - fourth set. Maybe I will stop and rest. Skip fourth rep. No way, gotta stick it out. Five minute in, all of a sudden POW! I felt great! Went harder, with less effort, counter-intuitive. Oh well, I went with it. Then today, i'm hitting the park for a little more than easy.

I'm looking like a dream sickle in my orange and white on my new hot orange steel Lemond. Feeling good, looking better (if I do say so myself). The BWR fellas are out in FORCE! I stop and chat at top of hill. Coach Willie seez, I super compensated. WOW, I didn't know I had anything super in me. Don't do it in training to often. But, I SUPER-COMPENSATED. Isn't that how to make corn liqour? hmmmm.

Legs are feeling good, tomorrow is 6X6 LT, then, I slide into a mellow recovery week. I plan on following the recovery plan.

Tuesday, March 24, 2009

4X10 LTs felt good (at first)

OK, I realize I'm a month behind the BWR boys and, the 2X20s are even more brutal. That said, the 4X10s were no cake walk.

I programed the Garmin workout and once again, left the 5 minute recovery out between the Tempo and 1st LT. So, I kinda did a 20 minute high Tempo to high LT to start. I was maintaining a cadence around 80-82, HR at 150-152. I decided to try and mix things up so, set #2 I went for a bigger gear, higher cadence, similar HR. I maintained 85-87, at 149-152. Felt good but, the cadence was hard to hold in the waining minute. Set #3 - back to 80 RPM, felt hard, leg dead and tired. Rest 5 minutes, sweet ! Set #4, I'm hurting, is this really worth it? Five minutes in, 5 to go, holding 83-85 RPM at 150-153 BPM. Then, BANG! HR drops5 beats, legs feel good, I jacked up the cadence, added some resitance, got the HR up to 155 - 157 for next 3 minutes, then faded slightly. All in all, very good workout. I liked varying the cadence. Legs hirt like crazy. This is how I shoulda felt after DDTT. I might go do the Canal TT just for the halibut.

BTW, Sunday was great. BWR has a great organization. It is nice that you guys ride with us. If you want, we could start helping with your team tactics. Renegades go out for a minute or two, BWR chases, Renegades could attack with flyers, BWR real us in,...

Friday, March 20, 2009

Hard workouts

Well, I lost sight of my priorities and worked late Tuesday. Unfortunately, that meant no 4X10 LTs. Instead, I hit em on Wednesday. Then Thursday, I hit 5X6 LTs, and did an easy spin today. Legs are feeling good.

Man! I can't wait for some 60 degree riding days.

Hope to see you Sunday.

Sunday, March 15, 2009

Dismal performance Dash


I've got my work ahead of me. check out the charts. At least I had a relatively constant effort. Just not hard enough. My LT is 140 to 160, my avg was 149, I think I need to hit 153 - 157 during a TT. Another tactical error; I had Beats Per Minute and Cadance called up on my bike computer. As I rode, I kept watch on my heart rate and eased off when it hit 152ish. I think, in hind sight, that I should call up speed in place of cadance. Then, shoot for speed vice Heart Rate. As long as HR doesn't start red-lining.

For those who missed this event. It was well organized. The best in Virginia one might say. I am partial due to the sponsor team being AAB. The weather on the other hand was tough. Raining in showers at times (most my first leg) and 43 degrees. Up side; wind was low.

Lesson Learned:

Warm up - great plan, get to LT a couple times, stay at high endurance for a while. I should have timed it to end closer to my start time. I ended up being about 20 minutes early.

Mental plan - I made a plan and stuck to it. To a fault. I felt better than planned, I should have adapted plan on the fly and increased HR zone by three to five beats.

TT is like unrolling a large roll of carpet. It kept me in the right frame. I did have extra juice at the end and began using it 4-5 miles out.

Season is young. Remind myself I am coming back from an eight year hiatus. I will not be in top form for another few months. Stick to the plan. The evil mind of Coach Bill will get me where I need to be.

Monday, March 9, 2009

What a nice day!

Sunday is long steady distance (LSD) day. The Renegades were sleeping off hangovers or recovering from week one of shift work so, I headed out to enjoy the day.

This time, I managed to stay down in fat burning range most the time. I did the White Oak loop then headed out Massaponax way. It is very hard for a big feller to keep HR low climbing the FCC hill. Had a couple mechanical issues to tend to, turned at Jackson Shrine, rolled home a a bit higher pace, all-in-all a very pleasant ride.

Note: second sunny day, spent mostly in TT position, tops of arms are a bit burned. Feels better than wind burn from all the 30 degree rides tho.

Saturday, March 7, 2009

Saturday with Hammer Jack Rabbit Flash

Clubber called it!


Me and Jack hit the hills. I was on the renegade rocket. Stayed in the TT position for at least 80% of this ride. Dismal Dash TT is next Sunday, I'm feeling very good in the TT position. I hope that translates to a good time in Chesepeake. ( Here's the link to Va Cycling races (

Bill, the sched you sent has the DDTT two weeks off. Should I just do the workouts in week two (preceeding the TT)? With this weather, it feels so frigging good to get out and ride.

Jack, you are getting strong! concentrate on pedalling in circles when you're going hard. You might think it costs you speed at first but, it will pay huge dividends.

For the rest of you renegades, we'll see you out there next week. Maybe.

Friday, March 6, 2009

Easy week, ha!

I've read it in other posts. Staying in endurance zone while riding outside by yourself is hard. I did a couple loops on base on the TT set up. Gotta say, I felt great. That said, I probably went too hard, and will tomorrow as well.

Looks like me and Jack will be hitting the Stafford - White Oak loop.

"I predict Pain."

Clubber Lang, Rocky III

Sunday, March 1, 2009

Lemond Tet de contre la montre

That's right Baby, the Tet has gone aero. The bull horns, bar end shifters, aero bars, HED wheels (not on trainer of course) are all set. So an hour forty-five minutes later, I can say, it is comfy. Time will tell if it is fast. Could be a problem with coupling a diesel engine to a Ferrari chassis.

So, I got my endurance in the TT position. I think a couple cm bump forward on the saddle position is due.

Abreiviated Saturday renegadless Renegade ride

Apparently, Gus, Joe (Jose) and Jack don't like drafting behind a 225lb diesel that hasn't showered in a while. Actually, Gus mentioned opening day at the new Stafford Horse pistol. Anyway, my riding buddy from Quantico showed up. He is rehabbing a ACL which he blew out coachin' soccer. We avoided the Dump loop, and hit the White Oak ride. Got some smooth pulling in and, some hammered up the couple of hills

Friday, February 27, 2009

Mr. Bill

Check out the downloads. I added an extra PE3 and 2 minutes to my LTs. Feeling very good today. Want to work a specific work-up plan for Sleepy Hole Smackdown/DDTT weekend in VB. I'd really like to hit the Cat 4 race strong. It will be my first time racing with the AAB fellers.

Thursday, February 26, 2009

10 min Tempo 2 X 12 LT

OK, the butt cramp is better. So, I hit it hard tonight. I noticed on the first LT, about three minutes in, my heart rate dropped four beats. Sorry, no power meter. So, I bumped up the RPMS about 5. Heart rate gradually climbed. Second LT I hit harder. Keep my heart rate two or three beats under VO2 Max. the last five minutes, I added a couple RPM, heart rate slightly responded.

Take away - A couple RPM did not jack heart rate. Where as, A couple RPM could be the difference between staying in the front third and dropping to the back. If I drop to the back, I gotta be ready for yoyo. Just say no to yoyo!

Great work out!!! Gonna go easy tomorrow. Saturday, weather permitting, hit it with the 'Gades.

Wednesday, February 25, 2009

Tremendous pain in the butt

That's right, I have a tremendous pain in the right glute! It feels like a huge charlie horse, it loosens up if I walk and move around but, as soon as i sit, it spazes out. Rest today, add low E time before Tempo, 2x12 LTs. I'll keep posting.

Tuesday, February 24, 2009

Its Tuesday, must be PE3s, woohoo

I was feeling great today. Over the weekend, I fixed the old S Works to crit on so, I threw it in the stationary trainer and got going. The 40 - 50 RPMs are starting to hurt the front right side of both knees (mainly the right one). The rest of the sets were great. Earlier, Jeff had warned me about coming from the 110 back to 85. I hadn't felt it till today. I cooked through the 110 sections at high LT, then 3 minutes back at 85 was brutal. I wanted 3 minutes rest!!! I hung in there though. As a matter of fact, I did an extra set. I did however abbreviate the cooldown. Tomorrow is Endurance and form spints, Thursday is 2X12 LTs. It looks like a nice day Thursday, I think I'll take my bike to work and ride a lunch. Dahlgen is pancake flat and the perimeter is about 8.5 miles. I ought to be able to get a couple of twelve minute sections in.

Dumb Luck

So, while in VB, I head out to AAB to visit my bud Don and, pick up my new Aero helmet (i'm buyin' into the buy speed approach). I'm hanging out when I ask Don if he has any bull horns. Low and behold, Jim Bowen (Navy retiree turned bike wrench) had decided to clean out his junk box and had a set of Bull Horns, Brakes, Barend shifters, aero bars, stem,... I asked him how much? His reply, I believe in Kahrma. Wow!!! I buy lunch, and head home with a front seat of speed in a box. New aero helmet, TTset-up, two new Lemond water bottles (dieing comodity)and full belly of mongolian chicken.

Look out Dismal Dash, the Tet de Corse will be a speed machine. Only thing missing is an engine to match. I'm working on that though.

Monday, February 23, 2009

Burnin calories

Rested Sunday so, I felt like I HAD to burn some calories today. I hit spin class, went easy except for two really good form sprints and one very hard effort low cadence hill. Feeling good today, a little soreness but, one week before rest week.

Sunday, February 22, 2009

Saturday Hills Hurt

The Renegade ride rolls through some of South Staffords finest rolling hills. We headed out at 0900, the easy climb up Deacon had me worried. I knew Eskimo Hill climb to the dump would hurt, I decided to granny up it and try to find my legs. It had been a leg dead week. Between the work outs, I've had a lot of soreness. The workouts however, have felt strong. Right turn to Brooke. Dragon Back loomed large. I decided to NOT blow past on the downhill, pull to the base and explode. Intstead, I held Joe's wheel, and hit it hard at the base. 39x17 to start, grind out a bigger gear, sit down, grab an easier gear, heart beating in ears, 165 BPM (169 max), I'm red linin', click click, out of the saddle, there goes Gus, I hammer a bigger gear than normal, holding 50 meters back, not too bad for the big guy. Sit down, easier gear again, spin over the top. Damn, that's a steep pitch. over the rollers, hit the last incline, falling back, I begin to despise skinny climbers. Suck it up, roll by thier coffee break (as they waited for me). This ride is gonna hurt. gus recommends skipping the marina, whew, ok. I make a command decision, Sunday - Monday rest. Hit PE3s and 2x12 LTs fresh and hard.

Diet is getting healthier, down a couple lbs. 215 is goal, 225 is reachable in a month.

Wednesday, February 18, 2009

Too many lbs

Having a wonderful 1hr VO2 max/LT time trial last Saturday, I decided to up my caloric burn this week. Monday I moved four bushes and trees. Lots of digging, little recovery. Tuesday I figure I need a mid day metabolic jolt. I was going to do core work and some light lifting. Instead, I got lured into a "friendly" game of B'ball. Turned into an hour and a half of leg cramoing, hacking, bickering bliss. I get home, feeling cripled but, still disgusted with P:W ratio. I hit the PE3s with a flair. I actually felt good! held the 110 RPMs very well. I've got three races registered. The Richmond crash fest, Sleepy Hole Smackdown (AAB) and DDTT. Let me know what the BWR are entering. I'd love to TT while you guys are racing.