So it's officially warmed up and time to get the fitness level on the old body. Headed out to Rock Store this morning; it was gorgeous - no warmers needed.
Decided to take it easy on the way out and time myself on the climb...my best time last year was 23 minutes. I wanted to ride it like a TT and go gently letting my heart rate ramp up to be maxed at the finish.
I did that and it felt great, practiced a lot of deep breathing too--have a bit of a habit of shallow breathing...push and pulled on my pedal stroke.
Not so bad at 24 minutes. Definitely would like to see 20 minutes in the near future, so I'll keep pushing. Maybe if I can lose that last 5lbs of winter fat...
Beautiful day to ride:)
RL
Wednesday, March 25, 2009
Sunday, March 22, 2009
San Dimas Stage Race Mission Accomplished
I have returned from my first 3 day Stage Race; what an experience! It's really hard to describe how I feel right now. Part of me is proud of the fact that I did it, part of me is disappointed in my performance and a large part of me just had a blast meeting all the great people.
I had set a few goals for the race....
1. Show up -- I did that; and as easy as that sounds I procrastinated so long (because I was nervous) I left the house late, was stuck in evening traffic and didn't get there until late...which of course made me more nervous since coach had mandated EARLY to bed!
2. For the Time Trial race (day 1) I wanted a time of less than 28 minutes since I had done this hill once before in that time, not in a race and I love TT, so I really wanted to do well here. Well this didn't happen. This course is a 3.77 mile uphill TT at approx 7% grade---doesn't sound bad right..well it's wierd. I do hills harder than this a lot, but at a race it's a different game. I was on target time wise until mile 2 when I got a cramp in my left calf (1st time ever). Not only was this painful, I didn't quite know what to do except keep pedaling. I had to finish today or would not be able to start day 2 Road Race. So, I one legged pedaled for 3/4 of a mile til it seemed to work its way out, then continued on. I was determined to give it my all, so I red lined it (HR 184+) the entire time. Final time was 30.19. Not what I wanted.
Things I did right; started in the right gear, warm-up was perfect, and had the right clothing for the temp of the day.
What I did wrong; didn't take into account the fact that I arrived at the course early 8 am or so which meant hours would pass before my 10:54 start time...I should have had more hydration and eaten again, this may have been the reason for cramping. Also, I should have chosen a different drink with more electrolytes because it was so warm when I went up the hill.
Ended up 53 of 55..at least not last; my usual place.
3. The Road Race (Day 2) this day was foggy and cold, not wet. Start was 8 am. Woke up really nervous, had a hard time to eat, but forced it down. Warm up was good, but probably not long enough--fine line on how hard to warm up and still have enough left to complete the 28 mile circuit. At any rate my goal was two laps without being lapped by the peleton~ I did that but they were right behind me as I sprinted past the lap marker. I was "cut" at this point and then 8 seconds later the peleton crashed ....so perhaps this all worked out.
I was glad to achieve my goal but very disappointed to not be able to stay with the pack. I couldn't seem to catch them for anything. I was downhilling at 35-40 mph and still couldn't get them in sight. Amazing. Overall they had an approx speed of 21 mph avg for the race...mine was 14mph avg; which for me is still a good run.
Group riding skills are really weak...I need to work on this. Big ring endurance too`` those ladies could push some big gears up the hills.
5. Start Crit (day 3) if possible for one lap. This would have been great to make it to this day, however I did not. Being cut day 2 meant I could not start day 3. This was the scariest part of the race and considering it rained this day, it was probably safer for the others to not have me on the road with them:) based on the fact that I have never done a criterium. But I will do one eventually.
4. Have Fun. This I did and I met the nicest people. Both men and women were helpful, encouraging and happy. The race environment is great and the community seemed to welcome the event and cyclists. The views of the mountains for the TT were amazing and the road circuit felt safe and well managed.
All in all I would suggest that with the right prep and mental attitude everyone should try to race. I would love to find a race where I could compete with those on my level. Here I had to race liscensed Cat 3/4 and that put me in with 98% of the field being experience racers...tough crowd. Men have so many more choices in classes; women only have 2. I would seriously rally for a 40+ category at more races.
Next year I think a good goal would be to go with a "team" of ladies and a good strategy for the event, that way we might be able to help one another remember the little things like eat, drink, pee, etc.::))
'til the next race
RL
I had set a few goals for the race....
1. Show up -- I did that; and as easy as that sounds I procrastinated so long (because I was nervous) I left the house late, was stuck in evening traffic and didn't get there until late...which of course made me more nervous since coach had mandated EARLY to bed!
2. For the Time Trial race (day 1) I wanted a time of less than 28 minutes since I had done this hill once before in that time, not in a race and I love TT, so I really wanted to do well here. Well this didn't happen. This course is a 3.77 mile uphill TT at approx 7% grade---doesn't sound bad right..well it's wierd. I do hills harder than this a lot, but at a race it's a different game. I was on target time wise until mile 2 when I got a cramp in my left calf (1st time ever). Not only was this painful, I didn't quite know what to do except keep pedaling. I had to finish today or would not be able to start day 2 Road Race. So, I one legged pedaled for 3/4 of a mile til it seemed to work its way out, then continued on. I was determined to give it my all, so I red lined it (HR 184+) the entire time. Final time was 30.19. Not what I wanted.
Things I did right; started in the right gear, warm-up was perfect, and had the right clothing for the temp of the day.
What I did wrong; didn't take into account the fact that I arrived at the course early 8 am or so which meant hours would pass before my 10:54 start time...I should have had more hydration and eaten again, this may have been the reason for cramping. Also, I should have chosen a different drink with more electrolytes because it was so warm when I went up the hill.
Ended up 53 of 55..at least not last; my usual place.
3. The Road Race (Day 2) this day was foggy and cold, not wet. Start was 8 am. Woke up really nervous, had a hard time to eat, but forced it down. Warm up was good, but probably not long enough--fine line on how hard to warm up and still have enough left to complete the 28 mile circuit. At any rate my goal was two laps without being lapped by the peleton~ I did that but they were right behind me as I sprinted past the lap marker. I was "cut" at this point and then 8 seconds later the peleton crashed ....so perhaps this all worked out.
I was glad to achieve my goal but very disappointed to not be able to stay with the pack. I couldn't seem to catch them for anything. I was downhilling at 35-40 mph and still couldn't get them in sight. Amazing. Overall they had an approx speed of 21 mph avg for the race...mine was 14mph avg; which for me is still a good run.
Group riding skills are really weak...I need to work on this. Big ring endurance too`` those ladies could push some big gears up the hills.
5. Start Crit (day 3) if possible for one lap. This would have been great to make it to this day, however I did not. Being cut day 2 meant I could not start day 3. This was the scariest part of the race and considering it rained this day, it was probably safer for the others to not have me on the road with them:) based on the fact that I have never done a criterium. But I will do one eventually.
4. Have Fun. This I did and I met the nicest people. Both men and women were helpful, encouraging and happy. The race environment is great and the community seemed to welcome the event and cyclists. The views of the mountains for the TT were amazing and the road circuit felt safe and well managed.
All in all I would suggest that with the right prep and mental attitude everyone should try to race. I would love to find a race where I could compete with those on my level. Here I had to race liscensed Cat 3/4 and that put me in with 98% of the field being experience racers...tough crowd. Men have so many more choices in classes; women only have 2. I would seriously rally for a 40+ category at more races.
Next year I think a good goal would be to go with a "team" of ladies and a good strategy for the event, that way we might be able to help one another remember the little things like eat, drink, pee, etc.::))
'til the next race
RL
Monday, March 16, 2009
Where I like to ride
Happy girls:)
The sprint to the finish.
Almost to the dam.
Getting steeper.
Just keep pedaling.
Looking down..we are the two tiny riders...
Me and The Chu..
Looking down..we are the two tiny riders...
There's nothing like a slow climb up a beautiful mountainside...the road to Piru Lake...my new favorite spot.
Me and The Chu..
photo credits to Robb:)
Sunday, March 1, 2009
Strength, Power and Control
Amazing, wish I could do that!Ladies don't write for his number..he's married to my sister.
Body by CrossFit--gotta try this soon:)
Subscribe to:
Posts (Atom)
