Intervals, Intervals, Intervals

Well lets see. I have been following my Coaches plan pretty closely. The main thing that I have been doing is intervals. Getting more repetitions as the weeks progress. They aren't that bad really, except for the first one. The first one is usually pretty bad, but after that I can get into a groove, the pain is less intense and not as bad of a shock to the system. I did a lactate threshold test to determine my zones for training, the numbers were not very impressive but everybody is different. I was talking to a friend who knows Ned Overend and he said that Ned didn't have spectacular numbers, but that guy smoked everybody. Still does. So I am ok with the numbers. We shall see if the results follow. Today was a variable intensity ride with climbs so I went out to the Colorado Trail and rode some single track. Oh Boy, single track is so nice and up there is wonderful. The smell of the dirt and the pine trees. Nothing like it. According to STRAVA I got some PR's today on the climbs, I dont have alot of data points but I am pretty sure that I have only done that climb on my geared bikes so I am pleased.

What a beautiful day. Its supposed to snow tonight, go figure.

Last week the race on Ridgeline was postponed to this past Saturday. I was working so was unable to attend. I am ok with this due to the fact that I had only been working with Coach for a week at that time. The next race is this weekend, Saturday. Battle the Bear. I am stoked to test myself. Ill let yall know what happens.

Have a great week.

First day of the Coach Program

Here we go. So I did hire a coach. Today was the first day on the program. 2 hours of endurance riding. No problem right. Well I took my wife to work this AM and it was cold, 34F actually. On the drive back to our house it starts rain/snowing. I have a meeting at work and hope that it starts to warm up and dry up. Wishfull thinking apparently. By 1045 it was 33F and the streets were wet. I am supposed to do this on the dirt, singletrack if I can find it. I figure that I know its wet and cold here so why not head to Castle Rock and see what its like there. I load up the bike and all the cold weather gear, and the dogs want a field trip as well. They will stay in the car, but they dont care, its just a mobile doghouse really. I crest the hill leaving south Denver and it looks like Castle Rock is clear. Cold but clear. There is nobody at the trailhead and its dry. Perfect.

I head out and get the workout that I was supposed to get. The trail had enough moisture in it that it was very tacky. There were some sand corners that kept me honest though. This trail that I rode is the race course for this coming weekend. It is a pretty difficult course. There are no climbs over 200ft but in one lap there is about 1000ft of climbing. So 6000ft for the race. Ouch. I felt really pretty good today but I am concerned about the distance of 60miles and the weather. This is a picture of my bike right now out back.

Yep, about 6inches and its still falling hard. I am excited to test myself this weekend.

Coach Dunlap. My coach is Alison Dunlap. I am very excited to be working with her as well. We had a phone meeting yesterday so she could go over my plan for the next month. Like me, she likes to have scientific support for the techniques that she employes. Inserted into my plan are reasons for why she is having me do a specific workout at a specific time. We were on the phone for a little over an hour. She never seemed rushed and allowed time for me to ask questions. She explaned things so well though that I didn't have many questions. I think that this is going to workout pretty well.

I work the next two days so no riding until Thursday. Happy trails.

What a Great Day on the Bike.

Today was beautiful. I rode my singlespeed out to Bear Lake State Park from home. 11miles on bike path then two glorious loops on dirt and back home again. Grand Total of 44miles and 2100 feet of climbing.  I was averaging 13.5mph on the pavement out to the trail and was happy to see that my speed did not slow when I hit the dirt. I felt awesome when I rode up the climbs on the dirt also. I was remembering when we raced out there how bad that 6th lap felt on the climbs. I could barely turn the cranks over on that last lap. I feel that I am much better conditioned this year. I have been on the bike for more longer rides than before. I made a batch of energy bars before I left and they were perfect. Not too sweet but moist and tasty, easy to swallow. These are definitely the way to go, after the initial investment of supplies, about $30, I spent $1 today. Not bad for the equivalent of 18 clif bar type bars. And I know exactly whats in them.

Earlier this week I heard back from the cycling coach that I asked to be my coach. She said that she would take me on. She sent me a list of questions along with the waiver and contract. The Questions are interesting and kind of surprising in many ways. What do you feel you are good at on the bike? What do you feel that you are bad at on the bike? What breaks your confidence on the bike? I didn't think that I would have to think when I hired a coach. I am looking forward to answering the questions, there is about 25 of them.

Strava.  I really like the program but I cant get good mapping unless I keep my screen on all of the time.  Every time I have the screen lock or time out it interferes with the GPS.  Anybody else have that problem?

Anyways, hope everybody is having fun on the bike.