Solid block of training = Solid fitness level improvement

I did a power test this morning and it looks like my last block of hard training really paid off.  My 5 minute max power effort resulted in an average of 455W, which is 19 Watts higher than my previous test on 12/12/09.  The good thing is that my training plan is working and I am improving.  The bad thing is that my new power levels are going to make my workouts harder.  ugh.

Met all my teammates for this year and we decided on some big races.  I've got the Tour of the Depot, Tour of the Gila, Tulsa Tough Omnium, Cascade Classic, and Steamboat Stage Race on the radar.  It's going to be awesome if we can field a team and get support for these races.  It's lookin' good!

Rest Week

I got in a solid block of training this month and am glad for a rest week.  I'll do a little bit of intensity, but back off a lot on the total hours.  Below is my training journal of the last few weeks.

After this rest week, I'll start incorporating 2 workouts a week with high intensity.  Still not a big volume of high intensity, as only 45-60 minutes high intensity for each workout, but I should start to build some speed.   I'm not losing the weight like I was hoping, but I feel like I am getting stronger and my last tempo workout was the best thus far @ 321W for 80 minutes and a 169bpm HR average.  5 1/2 weeks until the first test of the season, Frostbite Time Trial, so we're inching closer to the season.

It's still really cold now although we're getting more light.  It's probably dark at 5:30pm now, but the high is still in the low-mid 40s.  Another month or so of 40ish highs during the day and then we'll be over the hump.

Bicycle of DOOM!!

I'm nearly finished with my time trial bike build.  I bought everything used off ebay.  The full bike was $850, then got the 55 tooth chainring for $45, then the carbon HED wheels for another $500.  All I need now are some carbon pads for the brakes and a TT saddle.  The bicycle of doom is nearly complete.

2010 Cycling goals (revised, once again)

I revised these goals once again now that the 2010 calendar is out and several races I planned on banking points on are not included.  Plus, with the addition of some new races out-of-state, I'll be traveling during the important races.

1-  Race well at the Big Cycling events of 2010:  Tour of the Depot, Tour of the Gila, Tulsa Tough, Cascade Classic, Steamboat Stage Race

2-  Finish Gila TT inside of 38min. 
------------How to:  Increase lactate threshold power.  Work on TT position.  Do early CO TTs.  Buy a TT bike!  This should land me in the top 10.

3- Finish top 5 at Gila Stage Race.
------------How to:  Drop body weight and body fat percent.  I'd like to get down to 165 lbs. for this race, but 170 is probably more likely.  I'm 180-185lbs. now and I haven't been below 175 lbs. in several years, so this is a stretch and will require a dedicated effort.  Other objective is to improve climbing ability.  I'll probably start training in the hills after work in the month prior to the race.  Specific hill climb races will also help with this.

4- Win Sprinter's Jersey at CSP mid week criterium series
------------How to:  Consistently show up for the races and give it a shot.  I did this Wednesday afternoon race series this year and it was a blast.  I missed a bunch of races, but at one point, I had the sprinter's jersey.  The races are laid back, safe, and really fun because there is little stress.

5- Three top 10 finishes in road or crit races.
------------How to:  Maintain focus and discipline in the high intensity training portion of the mid to late season.  This one is really a crapshoot..  I don't know if this is achievable or not.  Many (if not nearly all) of the races finish with a break escaping the pack.  I don't have the power to stay with the break, so that relegates me to sprinting with the bunch.  I was a decent sprinter in the 3s, but in the p12 races, I haven't had much success.

"New" TT bike!

This thing is hot off the ebay shelf and in the stable with the other bikes.  I went for a more basic TT bike so I can splurge on wheels.  I also was given a TT helmet from my mom this holiday season.  :)

 

 

 

The bike seems pretty comfortable from the get-go.  It's setup right now in full UCI legal position.  I'll need to do more video capture to fine tune the position.

January Training Plan

Here it is.  My first "hard" workout starts today.  This is the start of my 3rd block of this phase.  I don't know if I'll be able to make the prescribed power levels, so this probably will get adjusted with time.  I'm aiming for between 14-16 hours a week, but I usually only end up riding around 10-12.  The extra hours are just for weight management anyway, so as long as I hit my hard workouts (tempo, LT, etc.), I'm satisfied with my week.

ok, scratch that.  That workout tonight was way too ambitious.  I ended up doing (1) 15 min interval at 366W, rest, then 5min at around 350W, rest 5min, then did a 40min tempo.  It was a good workout though, so I'll try to do (2) 15 min intervals next week.  Here's the new hotness: