There was really no reason for me to believe that I'd set a personal best in anything today.
I had planned on doing a 42K TT just to see what I could do, but I can't say that I've been doing any specific training that was aimed at improving my time in that distance. I've only been riding an hour or so on weekday mornings, lifting weights, and doing and occasional group ride on the weekends. None of that screams "long distance speed record."
A 42K time trial is a pretty long and difficult event. A 42 kilometer ride is really close to 26.2 miles (It's like 26.09). I've always done mine as a 26.2 mile ride just because my bike computers are all set to miles, not kilometers. I just call them a 42K because it's easier.
My best time previously was just over an hour and eight minutes. You have to go hard the whole time but not so hard that you wear yourself out. I do them on West River Drive, which is about 4 miles from end to end, so I have to turn around six times in order to do a 42K. I have to be really efficient in the turnarounds so I don't lose too much time, not slowing down too early, making the turn smoothly, and then getting back up to speed quickly.
I've always liked using the 42K time as a test because it's so hard to do. You have to be mentally focused and can't let your attention wander. It's not something that you can do if you've been training hard for several days in a row and it's not something that you can do just a little of and go home (like I've been known to do on the leg press at the gym).
For today's ride, I set a target for myself of 220 watts. For an effort this long, I figured I could hold a few watts under my threshold.... but I don't know what that is right now. My last threshold test was four weeks ago, when it was 215 watts. I figured that I had improved a little since then, and maybe I was at 225 now, so 220 would be a decent goal, both hard to accomplish and within reach if I tried hard enough.
Boy, was I wrong.
I didn't even know what speed that would be equal to. It was a little cold, a little windy, and there were leaves all over the road, so I figured my speed would be a little low.
I was wrong again.
My previous record, 1:08:16, was an average of 23.1 mph. Today, I did 1:06:57, for an average of 23.5 mph. My power was the real shocker. I averaged 232 watts. I had no idea that I'd be that strong. That means my threshold is probably up around 240.
By the end of the first lap, I knew I was having a strong ride. My average power was 226 watts and my average speed was 23.6 mph. The winds picked up on the second and third laps, but my power increased (which is normal, it's usually a good plan to slowly increase power during a long time trial). With the winds as strong as they were, my speed ranged from 21 mph all the way up to 26 mph.
When my computer ticked over at 26.2 miles and I saw my finish time, I almost cheered. I couldn't believe that I'd beaten my all time record by over a minute. I beat it by 1:19 to be exact.
While I'm sad to see the end of the riding season approaching, I am overjoyed to see such an important record fall.
It's almost a footnote after all that, but my weight this morning was 178.2 pounds. I'm creeping up on that 20 pounds lost marker of 177 pounds. Probably another week or so...
Saturday, September 26, 2009
Wednesday, September 23, 2009
Four Month Marker
May 23, 2009 was my first day back training.
For months before, I was going to the gym occasionally, lifting once in a while, and watching what I ate only when I was full. I kept talking about losing weight, but never really did anything about it.
In early May, I decided the only way to lose the weight was to plan it out. I had to make up a menu of foods I should be eating (and ones I should stop eating) and a workout plan to help me burn off calories.
At first, I was really only trying to lose weight. I wasn't thinking about racing or riding with the team. I was just sick of being fat and the toll it took on my self esteem.
I started out using my bike only as a training tool. When I rode, I was in uniform but it was only because my QCW/Breakaway kits were the only cycling clothes I had.
After I'd ridden for a few weeks, I decided to try one of my favorite rides. My first couple attempts at the West River Time Trial were kind of tentative. I just wanted to see what kind of shape I was in. I didn't have any goals of smashing old records or anything, I just wanted to do something that I knew I used to enjoy. I think seeing my teammates there and the feeling of being one of them might have helped inspire me to do more.
I can't say exactly when my approach switched from "get fit" to "get fast", but it happened pretty quickly. Looking back over my training logs, by July I was starting to set more aggressive goals and, more interestingly, note attacks, breakaways, and strong riders that I was trying to beat n training rides.
When I was riding before, I never really felt dedicated as a cyclist. I was fanatical as a speedskater and I'd often used cycling as a cross training method when my ankles and back hurt too much from skating. I don't think I ever made the mental switch to believing it was my primary sport. Mostly I rode a lot and dabbled in training ideas, but none of them serious or for any length of time. I had some decent success, but I think that was mostly from genetics and hold-over fitness from skating.
This time is different. My dedication is much stronger and my training is as efficient as I can make it. It has to be, since my MBA schoolwork and traveling for work take up so much of my time. Most of all, I have regained my drive to win... no let me rephrase that. I've regained my drive to beat people, even if it's just my own past performances that I'm beating.
Over the last 4 months, I've dropped from 197 pounds to 178 pounds. I love fitting into better clothes, I love feeling attractive again, and I love looking in the mirror and seeing someone I almost recognize. But none of that compares to the feeling of being fast on the bike again, which is the best feeling I've ever known.
I used to be really pumped up any time I'd had a good performance. Now I almost want to cry afterward, since I know just how fleeting those moments are and I know how miraculous it is when I have one.
Four months from now (or so) is my 36th birthday. The best presents I can possibly give myself will be to lose my remaining extra weight and be even faster than I am now.
For months before, I was going to the gym occasionally, lifting once in a while, and watching what I ate only when I was full. I kept talking about losing weight, but never really did anything about it.
In early May, I decided the only way to lose the weight was to plan it out. I had to make up a menu of foods I should be eating (and ones I should stop eating) and a workout plan to help me burn off calories.
At first, I was really only trying to lose weight. I wasn't thinking about racing or riding with the team. I was just sick of being fat and the toll it took on my self esteem.
I started out using my bike only as a training tool. When I rode, I was in uniform but it was only because my QCW/Breakaway kits were the only cycling clothes I had.
After I'd ridden for a few weeks, I decided to try one of my favorite rides. My first couple attempts at the West River Time Trial were kind of tentative. I just wanted to see what kind of shape I was in. I didn't have any goals of smashing old records or anything, I just wanted to do something that I knew I used to enjoy. I think seeing my teammates there and the feeling of being one of them might have helped inspire me to do more.
I can't say exactly when my approach switched from "get fit" to "get fast", but it happened pretty quickly. Looking back over my training logs, by July I was starting to set more aggressive goals and, more interestingly, note attacks, breakaways, and strong riders that I was trying to beat n training rides.
When I was riding before, I never really felt dedicated as a cyclist. I was fanatical as a speedskater and I'd often used cycling as a cross training method when my ankles and back hurt too much from skating. I don't think I ever made the mental switch to believing it was my primary sport. Mostly I rode a lot and dabbled in training ideas, but none of them serious or for any length of time. I had some decent success, but I think that was mostly from genetics and hold-over fitness from skating.
This time is different. My dedication is much stronger and my training is as efficient as I can make it. It has to be, since my MBA schoolwork and traveling for work take up so much of my time. Most of all, I have regained my drive to win... no let me rephrase that. I've regained my drive to beat people, even if it's just my own past performances that I'm beating.
Over the last 4 months, I've dropped from 197 pounds to 178 pounds. I love fitting into better clothes, I love feeling attractive again, and I love looking in the mirror and seeing someone I almost recognize. But none of that compares to the feeling of being fast on the bike again, which is the best feeling I've ever known.
I used to be really pumped up any time I'd had a good performance. Now I almost want to cry afterward, since I know just how fleeting those moments are and I know how miraculous it is when I have one.
Four months from now (or so) is my 36th birthday. The best presents I can possibly give myself will be to lose my remaining extra weight and be even faster than I am now.
Sunday, September 20, 2009
Cat 4/5 Ride
This morning we had a ride for the QCW/Breakaway categories 4 and 5. We had a couple guests from other teams, but it was mostly a smurf parade.
It was kind of cold this morning, so I was all whiny about having to dig out my arm warmers. Luckily it was warmed up enough by the start that they were all I needed (about 58 degrees). I don't like riding when it's below 55 since then I need long pants and a heavier jersey.
I was a little worried about the ride since I didn't know how where my fitness was. It's no secret that my fitness has been rapidly improving, but it's one thing to compare me to myself when I was fat and laying on the couch all the time. It's quite another to compare me to my teammates who have been actively racing most of the year. I know I held on for the Labor Day ride, but I was HURTING by the end of that ride. I wasn't sure I had it today.
It was a really fun ride. I wish I could say where all we went, but I don't know the roads that well. It was about a 45 mile ride with a fair bit of climbing and one SCREAMING fast descent where, according to my PowerTap, I topped out at just shy of 48 mph. That's the fastest I've ever gone on a bike in my life.
The oddest thing I noticed was that I felt kind of sluggish on the first few climbs and really struggled to hang on. As the ride progressed, I felt stronger on each climb. I know the group had slowed down, but the power tap does not lie. I was feeling better at the same power numbers.
Sometimes, we see ourselves as we reflect in others' eyes. At one point, my teammate Alfonso made a comment that I was riding well. I looked at myself differently for the rest of the ride. I thought "maybe I'm really doing well." After that, a couple times I worked my way to the front of the group and tried pushing the pace a little bit.
Towards the end, on the road back into Manayunk, I decided it was time to go. Not quit and go home, I mean it was time to move. I kicked up the pace on the switchback climb from River Road up to Shawmont. I felt good climbing for the first time in years. As the road leveled out, I backed off a little and some guy from another team (who was not on our ride, but just happened to be on the same road) went by me. I smiled as I shifted into the big ring. "Let's play," I said to myself.
Out of the saddle, pouring on the speed (about 28 mph), I blew by the guy and kept on the heat. He got closer, then I pulled away again. I backed off near the Umbria/Main Street zig-zag because it's a pretty dangerous couple intersections. He didn't and got ahead.
At the bottom of Main Street, I waited for my teammates and we cruised back to West River Drive. Once there, I decided it was time to chase down Other Guy again. I was off like a shot, holding 26 mph for almost a mile to catch him. He had slowed down (which takes some fun out of it), so I got in his draft and waited for the boys in blue to catch up. My teammate Mike Coyle, who's fighting a bad cold, caught up. I was about to make a move with him, when he asked me to wait for him to catch his breath. After a minute, we made a move. Into a decent head wind, we worked together to hold about 23 to 24 mph to the end of the drive, where Mike shot by me. Other Guy was pretty far back.
I was really happy with how the day went. I started the day worrying whether I was fit enough to finish the ride. I ended up finishing strong and feeling the best I've felt after a group ride all year.
I'm looking forward to the foundation/base rides this winter, getting to know my teammates better and building a strong foundation for the 2010 racing season, during which I want to win my first crit race.
Oh yeah, and I weighed in at 179 pounds this morning.
FYI, for those not familiar with QCW/Breakaway Bikes, our team colors are black and smurf blue, hence the "smurf" and "blue" references.
It was kind of cold this morning, so I was all whiny about having to dig out my arm warmers. Luckily it was warmed up enough by the start that they were all I needed (about 58 degrees). I don't like riding when it's below 55 since then I need long pants and a heavier jersey.
I was a little worried about the ride since I didn't know how where my fitness was. It's no secret that my fitness has been rapidly improving, but it's one thing to compare me to myself when I was fat and laying on the couch all the time. It's quite another to compare me to my teammates who have been actively racing most of the year. I know I held on for the Labor Day ride, but I was HURTING by the end of that ride. I wasn't sure I had it today.
It was a really fun ride. I wish I could say where all we went, but I don't know the roads that well. It was about a 45 mile ride with a fair bit of climbing and one SCREAMING fast descent where, according to my PowerTap, I topped out at just shy of 48 mph. That's the fastest I've ever gone on a bike in my life.
The oddest thing I noticed was that I felt kind of sluggish on the first few climbs and really struggled to hang on. As the ride progressed, I felt stronger on each climb. I know the group had slowed down, but the power tap does not lie. I was feeling better at the same power numbers.
Sometimes, we see ourselves as we reflect in others' eyes. At one point, my teammate Alfonso made a comment that I was riding well. I looked at myself differently for the rest of the ride. I thought "maybe I'm really doing well." After that, a couple times I worked my way to the front of the group and tried pushing the pace a little bit.
Towards the end, on the road back into Manayunk, I decided it was time to go. Not quit and go home, I mean it was time to move. I kicked up the pace on the switchback climb from River Road up to Shawmont. I felt good climbing for the first time in years. As the road leveled out, I backed off a little and some guy from another team (who was not on our ride, but just happened to be on the same road) went by me. I smiled as I shifted into the big ring. "Let's play," I said to myself.
Out of the saddle, pouring on the speed (about 28 mph), I blew by the guy and kept on the heat. He got closer, then I pulled away again. I backed off near the Umbria/Main Street zig-zag because it's a pretty dangerous couple intersections. He didn't and got ahead.
At the bottom of Main Street, I waited for my teammates and we cruised back to West River Drive. Once there, I decided it was time to chase down Other Guy again. I was off like a shot, holding 26 mph for almost a mile to catch him. He had slowed down (which takes some fun out of it), so I got in his draft and waited for the boys in blue to catch up. My teammate Mike Coyle, who's fighting a bad cold, caught up. I was about to make a move with him, when he asked me to wait for him to catch his breath. After a minute, we made a move. Into a decent head wind, we worked together to hold about 23 to 24 mph to the end of the drive, where Mike shot by me. Other Guy was pretty far back.
I was really happy with how the day went. I started the day worrying whether I was fit enough to finish the ride. I ended up finishing strong and feeling the best I've felt after a group ride all year.
I'm looking forward to the foundation/base rides this winter, getting to know my teammates better and building a strong foundation for the 2010 racing season, during which I want to win my first crit race.
Oh yeah, and I weighed in at 179 pounds this morning.
FYI, for those not familiar with QCW/Breakaway Bikes, our team colors are black and smurf blue, hence the "smurf" and "blue" references.
Thursday, September 17, 2009
The New Ink Project
I spoke to Mony today. He's going on vacation soon, but will be back to work December 1. When he gets back, we'll be starting tattoo work on my right leg (incorporating or covering the small tattoo I've already got).
I expect this tattoo to be a little bigger than the one of the left leg and will probably go slightly above the knee. Once it's done, we are talking about extending the left on above the knee as well so both designs end similarly at the top.
I expect this tattoo to be a little bigger than the one of the left leg and will probably go slightly above the knee. Once it's done, we are talking about extending the left on above the knee as well so both designs end similarly at the top.
Wednesday, September 16, 2009
Even worse....
Last night's adventure has me walking with a limp today. My right knee is pretty sore from being bent so far under so much pressure. We'll see what this does to me going to the Pine Grove Time Trial this weekend...
Tuesday, September 15, 2009
A Lesson in Humility
I really wanted this blog post to be just a short phrase: some huge new weight record on the leg press and the number of times I lifted it. It's too bad that my body wasn't quite keeping up with my ego.
Some moments, it feels like I can fly around with a big S on my chest with John Williams' score in the background. Then there are moments when I feel Lex Luthor's goofy sidekick.
Today was a little of both.
First off, I did set a new leg press record. The same weight as before, but more repetitions: 4 reps at 1120 pounds.
Mind you, at this point I was seriously worked up. I had Five Finger Death Punch on the iPod (thanks Mickey!) and practically bounded out of the seat to get more weight. I had been like that for the last few sets and was walking all big and bad like some motorcycle gang member (I've been watching Sons of Anarchy and was channeling Jax a little bit).
My mistake was getting cocky. I wanted to try a heavier weight that would only allow me 2 repetitions. Instead of just going up a few pounds, I took a shot at my season goal of 1200 pounds. I added 90 pounds (because it makes it easier by just adding two 45-pound plates) and tried for 1210. It was a little too much.
I lifted the weight off the blocks, released the brakes and started lowering it.... and lowering it... and ..... f@ck. It went past the point where I had any hope of lifting it, so I slowly lowered it onto the safety stop.
For a split second, I was seriously worried that the safety stop could not handle that much weight, so I got my ass out of that seat FAST once the weight was down.
Adding insult to injury, the safety blocks are so low that I had to remove almost all the weight from the machine before I could keep lifting at a lower weight. By the time I got all that weight off, I was beat and not in the best of moods, so I did a couple other lifts and called it a day.
A new record and a failed attempt at an even higher one. Maybe next time I'll just add 20 pounds instead of 90!
Some moments, it feels like I can fly around with a big S on my chest with John Williams' score in the background. Then there are moments when I feel Lex Luthor's goofy sidekick.
Today was a little of both.
First off, I did set a new leg press record. The same weight as before, but more repetitions: 4 reps at 1120 pounds.
Mind you, at this point I was seriously worked up. I had Five Finger Death Punch on the iPod (thanks Mickey!) and practically bounded out of the seat to get more weight. I had been like that for the last few sets and was walking all big and bad like some motorcycle gang member (I've been watching Sons of Anarchy and was channeling Jax a little bit).
My mistake was getting cocky. I wanted to try a heavier weight that would only allow me 2 repetitions. Instead of just going up a few pounds, I took a shot at my season goal of 1200 pounds. I added 90 pounds (because it makes it easier by just adding two 45-pound plates) and tried for 1210. It was a little too much.
I lifted the weight off the blocks, released the brakes and started lowering it.... and lowering it... and ..... f@ck. It went past the point where I had any hope of lifting it, so I slowly lowered it onto the safety stop.
For a split second, I was seriously worried that the safety stop could not handle that much weight, so I got my ass out of that seat FAST once the weight was down.
Adding insult to injury, the safety blocks are so low that I had to remove almost all the weight from the machine before I could keep lifting at a lower weight. By the time I got all that weight off, I was beat and not in the best of moods, so I did a couple other lifts and called it a day.
A new record and a failed attempt at an even higher one. Maybe next time I'll just add 20 pounds instead of 90!
Sunday, September 13, 2009
Then Again...
Today was Bike Philly, a HUGE cycling event with a whole lot of cyclists all over the place. Once I finally found a parking spot, there were way too many people on the road to get up any speed.
I just did a few laps at an easy pace. Let me tell you, it's not fun just cruising on a time trial bike. The gloves I wear for that bike have no padding at all, so it was pretty uncomfortable sitting upright that whole time.
If it's nice next week, I'm doing the Pine Grove TT on Saturday (though right now it's supposed to be 57 and raining at the start). Next Sunday, Philadelphia will be swarmed with runners and fans for the the Philly Distance Run, so it will be at least two weeks before I can try for a 42K TT again. Of course, one way to look at that is that it's two more weeks of training and preparation to try to set a new personal best.
I just did a few laps at an easy pace. Let me tell you, it's not fun just cruising on a time trial bike. The gloves I wear for that bike have no padding at all, so it was pretty uncomfortable sitting upright that whole time.
If it's nice next week, I'm doing the Pine Grove TT on Saturday (though right now it's supposed to be 57 and raining at the start). Next Sunday, Philadelphia will be swarmed with runners and fans for the the Philly Distance Run, so it will be at least two weeks before I can try for a 42K TT again. Of course, one way to look at that is that it's two more weeks of training and preparation to try to set a new personal best.
Saturday, September 12, 2009
Within Striking Range
I'm so close to my next weight target, I can almost taste it.
This morning, I weighed in at 180.4, down a pound from last week. Not bad for a week on the road. I wasn't sure just how close I'd be able to get to 180, but I kind of knew that I would not be under it.
It should not be hard to be under 180 by the next Saturday. Ideally, I'll be at 179.2, assuming that I follow the training program and eat right all week.
To put this in perspective, the last time I was under 180 pounds consistently was July 19, 2007. I've been over 180 for over two years now.
To me, the 170's represent a huge mental shift. When I was racing seriously, my weight never went above 178 pounds, even in the worst, most demotivated winter I had. Once I'm back under 178, mentally I'll be able to say that I'm back within a training weight range. Of course, once I'm back under 170, I'll be able to say I'm back withing a racing range again, which is what I really want. I know I've set an ideal weight target of 159 pounds, but seriously anything in the lower half of the 160's will be an amazing accomplishment. Assuming I can stay on-target, I should be under 170 by Thanksgiving and at my final target of 159 by my 36th birthday, on January 27. That's about 20 pounds in 20 weeks, which is pretty realistic.
I'm starting to resemble my old self again. Most noticeably, my face has slimmed down a lot. My cheek bones are visible again. I no longer have a protruding gut and my man boobs are pretty much gone. I don't look ridiculous in my racing uniform anymore. I'm able to wear clothes that I haven't fit into for two years.
Tomorrow, assuming the weather is decent, I'll be riding 42K on my time trial bike to see how my endurance is coming along. I'm sure I'll be posting more about that tomorrow. I'd like to see around 215 watts average and a time of about 1:08:15 (23.1 mph avg). Why such an odd time? Because my personal best ever was 1:08:18 and I think I just might be able to beat it.
Oh yeah, and I think my reward for getting back down to racing weight will be to get my right leg tattooed a little more so I don't look so unbalanced. I've already started to research designs I like again and, to be honest, I'm probably going back to the artist who did my other leg (Mony at No Ka Oi Tiki in Philly) since he did such an amazing job and his portfolio just keeps on getting more impressive. I'll probably start design work once I'm back under 170, so it will be done right around the time I'm around 160 (the last one took me 4 sessions spread over quite a bit of time).
This morning, I weighed in at 180.4, down a pound from last week. Not bad for a week on the road. I wasn't sure just how close I'd be able to get to 180, but I kind of knew that I would not be under it.
It should not be hard to be under 180 by the next Saturday. Ideally, I'll be at 179.2, assuming that I follow the training program and eat right all week.
To put this in perspective, the last time I was under 180 pounds consistently was July 19, 2007. I've been over 180 for over two years now.
To me, the 170's represent a huge mental shift. When I was racing seriously, my weight never went above 178 pounds, even in the worst, most demotivated winter I had. Once I'm back under 178, mentally I'll be able to say that I'm back within a training weight range. Of course, once I'm back under 170, I'll be able to say I'm back withing a racing range again, which is what I really want. I know I've set an ideal weight target of 159 pounds, but seriously anything in the lower half of the 160's will be an amazing accomplishment. Assuming I can stay on-target, I should be under 170 by Thanksgiving and at my final target of 159 by my 36th birthday, on January 27. That's about 20 pounds in 20 weeks, which is pretty realistic.
I'm starting to resemble my old self again. Most noticeably, my face has slimmed down a lot. My cheek bones are visible again. I no longer have a protruding gut and my man boobs are pretty much gone. I don't look ridiculous in my racing uniform anymore. I'm able to wear clothes that I haven't fit into for two years.
Tomorrow, assuming the weather is decent, I'll be riding 42K on my time trial bike to see how my endurance is coming along. I'm sure I'll be posting more about that tomorrow. I'd like to see around 215 watts average and a time of about 1:08:15 (23.1 mph avg). Why such an odd time? Because my personal best ever was 1:08:18 and I think I just might be able to beat it.
Oh yeah, and I think my reward for getting back down to racing weight will be to get my right leg tattooed a little more so I don't look so unbalanced. I've already started to research designs I like again and, to be honest, I'm probably going back to the artist who did my other leg (Mony at No Ka Oi Tiki in Philly) since he did such an amazing job and his portfolio just keeps on getting more impressive. I'll probably start design work once I'm back under 170, so it will be done right around the time I'm around 160 (the last one took me 4 sessions spread over quite a bit of time).
Sunday, September 6, 2009
A little more Tempo
Today was an interesting ride. I spent 2 hours and 10 minutes at 195 watts average (with one little attack where I hit 932 watts for 2 seconds and another where I hit 844 for 5 seconds). The ride was over mostly flat roads with variable ~10 - 15 mph winds, for an average of 18.6 mph
Just 8 weeks ago, that average power was above my threshold and I could have just barely held that intensity for an hour.
I can't believe how fast my fitness is coming back. I know this speed of progress won't last forever, but it's still exciting while it lasts.
Just 8 weeks ago, that average power was above my threshold and I could have just barely held that intensity for an hour.
I can't believe how fast my fitness is coming back. I know this speed of progress won't last forever, but it's still exciting while it lasts.
Saturday, September 5, 2009
The Last West River Time Trial of 2009
Today was the last West River Time Trial of the year. I was hoping to finally get my finishing time back under 21:00. I had every reason not to.
On Tuesday, I put in a really hard training day, with threshold intervals in the morning and a really hard weight workout at night. I set another new leg press record for myself, getting 2 reps at 1120 pounds. Wednesday, I was pretty stiff.
Thursday, I spent 40 minutes at Tempo intensity, which takes a lot out of you.
Monday through Thursday, I was running a training class at work, so I was talking for 7 hours a day each day. That's a lot, even for me.
It was cooler this morning, which makes the air denser and tends to slow down time trial results, and there was a pretty solid wind blowing against us on the way out to the turnaround.
I started #4. I used the PowerTap to pace myself into the head wind, knowing that it would take a lot out of me if I pushed too hard. I caught my teammate who started in front of me about 3/4 of a mile before the turnaround and I caught #2 just at the turnaround. I actually slowed down at the turnaround for a few seconds so I wouldn't run over the #2 rider. I probably lost 10 or 15 seconds there.
The way back was a lot faster. The tail wind pushed me a lot faster and I used the Power Tap to make sure I kept my power levels up. My heart rate was creeping into the upper 170's and I could barely breathe. I was pushing as hard as I could, with my speed holding around 25 to 26 mph. I kept kicking myself for waiting for that other rider at the turnaround. If I missed my goal time, it would be all because of that.
With two miles to go, I saw that I was at about 15:50. In my oxygen starved mind, I thought I had 6 minutes to go and I panicked, trying to go even harder. You see, 2 miles at ~24 mph should be 5 minutes, not 6, but I was not in any mental shape to do that math. So I went so hard that I thought I was going to pass out when I hit the finish line.
I hit the finish line and looked down at the Power Tap. My time was 20:38.
My total data:
Morning Weight: 181.6 lbs (82.5 kg)
Distance: 8.25 miles
Time 20:38
Avg Speed: 23.99 mph (ah, so close!)
Avg Power: 241 watts
Avg Watts/kg: 2.92
Avg Watts/lb: 1.32
Avg Heart Rate: 175 BPM
It was a great way to finish off the season. I'm debating doing a couple races in the next few weeks, like the PA Masters Time Trial and the Blueberry Road Race, probably just depending on the weather the days of the events. For now, I'm really happy!
On Tuesday, I put in a really hard training day, with threshold intervals in the morning and a really hard weight workout at night. I set another new leg press record for myself, getting 2 reps at 1120 pounds. Wednesday, I was pretty stiff.
Thursday, I spent 40 minutes at Tempo intensity, which takes a lot out of you.
Monday through Thursday, I was running a training class at work, so I was talking for 7 hours a day each day. That's a lot, even for me.
It was cooler this morning, which makes the air denser and tends to slow down time trial results, and there was a pretty solid wind blowing against us on the way out to the turnaround.
I started #4. I used the PowerTap to pace myself into the head wind, knowing that it would take a lot out of me if I pushed too hard. I caught my teammate who started in front of me about 3/4 of a mile before the turnaround and I caught #2 just at the turnaround. I actually slowed down at the turnaround for a few seconds so I wouldn't run over the #2 rider. I probably lost 10 or 15 seconds there.
The way back was a lot faster. The tail wind pushed me a lot faster and I used the Power Tap to make sure I kept my power levels up. My heart rate was creeping into the upper 170's and I could barely breathe. I was pushing as hard as I could, with my speed holding around 25 to 26 mph. I kept kicking myself for waiting for that other rider at the turnaround. If I missed my goal time, it would be all because of that.
With two miles to go, I saw that I was at about 15:50. In my oxygen starved mind, I thought I had 6 minutes to go and I panicked, trying to go even harder. You see, 2 miles at ~24 mph should be 5 minutes, not 6, but I was not in any mental shape to do that math. So I went so hard that I thought I was going to pass out when I hit the finish line.
I hit the finish line and looked down at the Power Tap. My time was 20:38.
My total data:
Morning Weight: 181.6 lbs (82.5 kg)
Distance: 8.25 miles
Time 20:38
Avg Speed: 23.99 mph (ah, so close!)
Avg Power: 241 watts
Avg Watts/kg: 2.92
Avg Watts/lb: 1.32
Avg Heart Rate: 175 BPM
It was a great way to finish off the season. I'm debating doing a couple races in the next few weeks, like the PA Masters Time Trial and the Blueberry Road Race, probably just depending on the weather the days of the events. For now, I'm really happy!
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