Had to run out today and get the car through AirCare ($45 bucks to let my car tell them through the OBD connector that it isn't polluting...) I was a nice day and tomorrows forccast was rain, so that even though it was getting late I decided to do a fast SST ride. Aka, Anmore Tour...
Saturday, January 31, 2009
Friday, January 30, 2009
But still started, better to at least use the short race to stay warmed up. Stayed at the back for the first 20 laps, then realized that my lungs and legs felt reasonably good, so moved up to see who was the best wheel to follow. Found Ben Cowburn and more or less marked him for a few laps. Anthony King got to the front with (I think) 4-5 laps to go, and led a small group of us out. I managed to get over him and another rider and get a reasonable gap to take 1st... Quite unexpected given my starting plans..
Wednesday, January 28, 2009
You pay your hundred (plus) bucks a year for a race license. Locally, from Cycling BC... And one of the benefits is insurance. This is mostly 3rd party liability in case you run over some bystanders while racing etc...
Tuesday, January 27, 2009
Sunday, January 25, 2009
About 3C but sunny, did Ford Road and then climbed up and over Westwood. Arrived home just after sunset with temp down to 0C. Other than a few bursts (like over the Pitt River bridge) this was L2 all the way. Maybe more like L3 for the last hour climbing over Westwood.
Saturday, January 24, 2009
Looking for some variety... and hopefully get a good workout. Trying Microintervals, aka 30-30.. 150% FTP (est VO2Max) for 30 seconds, then half that for 30 seconds, repeat... The ERG file I setup only had 11 repeats. I probably could have done more. Ended up doing two reps with a 10 minute cool down in between.
[COURSE HEADER]VERSION = 2UNITS = ENGLISHDESCRIPTION = Micro Intervals 330FILE NAME = MicroIntervals330.ergMINUTES WATTS[END COURSE HEADER][COURSE DATA]0.0 1001.0 1503.0 1504.0 1805.0 1506.0 1807.0 1508.0 1809.0 15010.0 16510.0 33010.5 33010.5 16511.0 16511.0 33011.5 33011.5 16512.0 16512.0 33012.5 33012.5 16513.0 16513.0 33013.5 33013.5 16514.0 16514.0 33014.5 33014.5 16515.0 16515.0 33015.5 33015.5 16516.0 16516.0 33016.5 33016.5 16517.0 16517.0 33017.5 33017.5 16518.0 16518.0 33018.5 33018.5 16519.0 16519.0 33019.5 33019.5 16520.0 16520.0 33020.5 33020.5 16525.0 16525.0 150[END COURSE DATA]
Friday, January 23, 2009
Managed to get to the front of the Elimination to 10 lap Scratch, dropping in front of Ben Cowburn and Steph Rooda. After three eliminations, average speed about 44km/h Ben and Steph came over and I moved up track to aggressively maintain my position. Ben pushed the pace up to about 48km/h and we maintained that positioning for the last three eliminations. Got my heart rate down and was well positioned going into the last 5 laps. Jumped with 2.5 laps to go, but didn't get much (any?) gap, but managed to carry through and take 1st.
Wednesday, January 21, 2009
Yesterday was a quick hour on the Computrainer doing the 2kloop. Added in some high cadence just before the low cadence work. So in a typical 3:30 loop I was doing 10-12 seconds 130+RPM (> 600 watts) and 30-40 seconds 50-60 RPM (380-420 watts).
Sunday, January 18, 2009
Saturday, January 17, 2009
Friday, January 16, 2009
Wednesday, January 14, 2009
Sunday, January 11, 2009
An old standby today, 7 Springs 8KTT... 14:30 which I think might be a personal best... which was a bit suprising as I wasn't pushing that hard... But apparantly my best time back on 2007 was 14:56 and 14:54..
Saturday, January 10, 2009
Tuesday, January 6, 2009
Sunday, January 4, 2009
Another blizzard so I went up to the Westwood Nordic Area (Westwood Golf Course...) and had a couple of fun hours on the boards... Its not that its hard, its just not as easy as it looks... Especially if you start going downhill. I am a reasonably good downhill skier, but without the heel being attached, light boots, no edges, its totally different from trying to control downhill skiis.