JEP Coaching Scholarship Report: Week 8

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JEP Coaching Scholarship Report: Week 8
Rider : Dave Keefe
Season Goals: Race at Track State Championships & Master Track Nationals
Immediate Goals: Determine Baseline Performance at Hellyer Timed events this weekend. 
Current Racing Categories: Track 3, Road 4
My blog about the season https://masterscyclingexperience.wordpress.com/

No racing this week, but a very solid week of training with rides on 4 different bikes.  Track Bike, Rain Bike, TT Bike, & Race Bike.  This week I was able to start doing my first Pursuit Training out on the track.  The very windy (gusty at Hellyer) conditions and deep dish wheels made me a bit nervous as I hadn’t been in a TT position for about 9 years.

Week’s Summary
In the Saddle Time: 14:25
Distance: 226 mi.
TSS: 835
KJ: 9249
End of week CTL 99.3 tss/d, ATL 131.7.

Completed this week:
Monday:
Recovery Day: Stay off legs as much as possible.
Purpose: Give the legs some time to recover, & take a mental break

Tuesday:
Goal: 1:30 Neuromuscular Power Sprints.
Completed 1:32. Rode the new Track Bike at Hellyer.  Spent less time sprinting than prescribed.  Primarily spent time getting used to the different geometry of the bike compared to my other track bike.  Also this was my first day on 38cm bars and I really wanted to work on getting comfortable with the handling before jumping in with the sprint groups.  Ended the day with two motor paced flying 200m efforts.  First effort I came off the motor to be in the wind the full 200m, second was faster (~37mph and in the draft the whole 200m).

Goal: 0:45 Core and Stretching.
Completed 0:10 Stretching

Wednesday:

Goal 3:00 Endurance Ride
Purpose: Continue to build endurance and seated climbing time
Completed 3:08  Joined the Stahl ride (but no Dave out there) for some nice mid week miles.

Stretching. Goal 30min:
Completed 0:10 Stretching

Thursday:
Goal 2:00 Endurance Track Session

Purpose: More time on the fixed gear bike and event specific training.

Completed 2:02. Attended the Sportvelo endurance track session at Hellyer.  Highlight of the day was getting more comfortable on the Pursuit bike and completing a couple of flying 2k efforts at 85% to work on pacing.

Goal: 0:45 Core and Stretching.
Completed 1:00 Sports massage and assisted stretch.  + 10 min of Abs

Friday
Goal 1:30 enurance ride
Purpose: Continue to build endurance and extend time in the saddle

Completed 1:40. A windy endurance ride

Stretching . Goal 30min:  Completed 10 min plus 1 hr massage.

Saturday:
Goal: 2:00 endurance ride with 4x 10 minute z4 seated efforts
Purpose: Increase total time spent at z4 intensity
Completed 2:43 Rode the TT bike for the first time and got in some solid intervals.  Took some time to get comfortable, but feeling pretty confident on the bike now.  I think after a few more of these workouts my legs will get used to the position and power should come up.

Stretching . Goal 30min:
Completed 30 mim with most attention to quads and glutes.

Sunday:
Goal: Goal 3:00 Endurance ride with 3 seated climbs around 20min with z/5 intervals every 4 min
Completed 3:17.  Did OLH repeats with decreasing rest intervals. (SST= sweet spot training ~88%) 1st 4mSST/1m z5, 2nd 3.5mSST/1m z5, 3rd 3mSST/1m z5. SST done seated in 39/25. Z5 done standing  in 39/21 or 19.

Stretching . Goal 30min:
Completed 30 mim with most attention to quads and glutes.

Goals for upcoming week:
Establish performance baselines at the Hellyer Timed Events on the 17th.

Performance Management Chart 3/10/13

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This week turned out to be a great training week. Solid time on the bike, great interval work too. I had to rally this weekend as I had one night of really bad sleep on Friday, but once I got on the bike Saturday afternoon everything fell into place. 6 rides this week on 4 different bikes (5 bikes if you count riding with the family to school as well. Tuesday – Track bike, Wed – Rain Bike, Friday – Track Bike, Saturday – TT bike, Sun – Race Bike.

End of the week CTL is 99.3 tss/d, ATL 131.7 tss/d. In the coming week I will be going above 100 CTL for the first time this season.

PMC3.10.13

Joined the deep dish crowd today

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I rode my new race wheels today to check them out. Not the lightest wheelset or even close, but they are fast and sweet.

2013 dura ace 9000 c50s, removed the factory rim tap, put in Stan’s ultra light rim tape, Vittoria 25-28 Latex tubes, Vittoria open corsa cx ii (25s). Handling is superb with amazing cornering grip. Not as smooth on the bumps as my tubeless c24s, but damn they carve the corners

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JEP Coaching Scholarship Report: Week 7

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JEP Coaching Scholarship Report: Week 7
Rider : Dave Keefe
Season Goals: Race at Track State Championships & Master Track Nationals
Immediate Goals: Pain-free and Powerful
Current Racing Categories: Track 3, Road 4
My blog about the season https://masterscyclingexperience.wordpress.com/

Back to solid training this week.

Week’s Summary
In the Saddle Time: 12:47
Distance: 202 mi.
TSS: 905
KJ: 8693
End of week CTL 95.2 tss/d, ATL 125.8.

Completed this week:
Monday:
Recovery Day: Stay off legs as much as possible.
Purpose: Give the legs some time to recover, & take a mental break

Tuesday:
Goal: 2:00 Endurance Ride with Attacking Sprints.
Completed 2:16. Solid endurance ride with 9 15-20 attacking sprints. Peak power was not great but I could really carry the sprint without much fade. Fresh legs today after so the rest week.

Goal: 0:45 Core and Stretching.
Completed 0:30 Stretching

Wednesday:

Goal 1:30 Pre-Race Ride
Purpose: Get Ready for some hard efforts since I hadn’t done any in a while
Completed 1:27. Did a couple very hard (MAX) 2 min efforts on some short local climbs.

Stretching. Goal 30min:
Did not attempt

Thursday:
Goal 1:00 High Cadence in the drops, low force
Completed 1:22. Legs spun up much better than the last few weeks. Nice high cadence was smooth.

Goal: 0:45 Core and Stretching.
Completed :030 Stretching

Friday
Goal 1:00 High Cadence in the drops, low force
Completed 1:04. A faster cadence than the day before was comfortable

Stretching . Goal 30min:
Did not attempt

Saturday:
Goal Race two categories at CCCX #2
Purpose: Get some more racing in and get adjusted to racing again
Completed 2:55 Race e4, and Masters 35+ 3/4 races. 7th in each. Good workout with some fun racing.

Stretching . Goal 30min:
Completed post race stretch and muscle treatment with ‘the stick’

Sunday:
Goal: Goal 3:00 Endurance ride with 2 seated climbs around 20min with z4/z/5 intervals every 4 min
Completed 3:52+ time when Garmin was off. AV A-ride, intervals on Hwy 9 climb and Sklyine, tempo up W. Alpine

Stretching . Goal 30min:
Completed pre-ride and pre-bed epson salt bath and light stretching.

Other prep included:
Finished gluing up some new tubulars on my track race wheels, installed some new hybrid ceramic bearings in my track disc, opened my new box of Dura-Ace race wheels! DA 9000-C50s 🙂

Goals for upcoming week:
Continue fit and positioning on Pursuit bike, start riding at the track more frequently.

Race Report: CCCX #2 – Seaside Course, M35+ 3/4

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CCCX #2 – Seaside Course, M35+  3/4
7th of 17
Teammates: None
 
This was my first Masters race and my first with a mixed field.  It was also a lot more fun than the earlier E4 race.  To me this was a fun as Track racing, there were a lot more move and tactics.  This is a long report because it was an interesting race (at least to me).  
 
This was a fun race that blew the field apart. By the end of the second lap there was not a group or more than 4-5 riders anywhere on course.
 
The basics of the race are that just before the start finish line on lap 1 three guys attacked hard on the climb and got good separation, keeping approximately 10 seconds lead at the Finish Line.  Within a minute on a small rise there was a strong move to my left by to start to to bridge to the leaders.  I followed the jump but couldn’t hold the wheels.  I ended up having to bridge solo which took about 3 minutes.  Almost immediately after i bridged they attacked again dropping me.  
 
I was in no mans land with a big gap on what was the main field and the 5 riders ahead.  I settled into a low TT pace for the next two laps solo (17min 306w, 344NP) to see who would be coming up across the gap.  I knew I wasn’t getting back up to the leaders even if I went all out, so I chose a pace that would allow me to respond to attacks from any riders trying to cross the gap.  After my own private “beat the clock” 3 riders from Leopard-Sapporo bridged to me and immediately sat on my wheel, then they all started attacking me hard.  I covered all of their attacks and then sat on their wheels and would not touch the front of our 4 man second group.  I made a tactical error when one of their riders was soft-pedaling at second wheel and I was in third wheel.  The 2nd rider allowed a pretty sizable gap to form.  I really needed to bridge that at all costs, because as I soon found out that by not bridging to the rider I was left at the front of our now 3 man group with them doing no work and letting their teammate (eventual 5th place) ride away from us.  Of course you know whats next, more attacks from them, One after another.  One of their attacks was so hard that I was able to cover it but the attacker dropped his teammate.  I immediately returned the favor with a 1400w counter attack.  He was able to cover it so we were a 2 man group now.  
 
So the race looked like this now 5 man group, 1 man in the middle, and me in a 2 man group at the bell lap.  
 
Up the road I could see a rider who got dropped from the lead group coming back to me.  My calculation was that I could definitely bring him back if I dug and then take my chances with the Gentleman who so kindly sat on my wheel for the entire last lap.  If I could bridge the straggler I new the worst I could get was 7th, and possible 6th if I could handle my partner.  If I didn’t bring back the straggler the best would be 7th and 8th possible.  I caught the rider up the road with about .5mile to the finish (.3miles uphill to the finish) leaving about 45seconds to try to regroup on the descent before the finish.  The result was predictable as I was at the front in the wind for the last 15min.  I lost our 2 up sprint for 6th.  
 
A fun race with no teammates.  Any M35 3 or 4 riders want to join me at CCCX at a later date?  

Race Report: CCCX #2 Seaside Course, E4 3/2/13

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CCCX #2 Seaside Course, E4
 
7th of 16
Teammates: Kyle Lufer – 2nd
 
This race day was my first hard day of sustained efforts in about two weeks.  This is a rolling course out and back with 180 u-turns at the ends.  With not much happening throughout the race I experimented with various lines through the nice and wide U-turns.  I decided that in definitely would take the inside line on the final U-turn before the last climb to the finish.  Not much too report in the race early.  With 1 lap to go Kyle got out in the first break of the day, it looked like a 4 man group from where I sat.  I just sat in and waited to see if the catch would happen, which is did just at the opposite end turn around.  This meant the field was together until the finish.  I moved up on the run back to the final U-turn, picking times that did not require huge efforts.  I was able to get to exactly where I wanted to be at the last turn, inside and sitting 2nd.  I’m pretty sure Kyle was on my wheel at this point.  The acceleration came immediately from the lead rider (eventual winner).  Kyle came around me at this point.  I was able to hold Kyle’s wheel until about 100m (almost exactly based on the Garmin) to go when I cracked hard and 3 riders picked me off before the line. 

 

JEP Coaching Scholarship Report: Week 5

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JEP Coaching Scholarship Report: Week 5
 
Rider : Dave Keefe
Season Goals: TBD, &  Race at Master Track Nationals
Immediate Goals: Pain-free and Powerful
Current Racing Categories: Track 3, Road 4
 
 
Weekly Training objectives:
Recover a bit from the 4 Day training camp, and then start getting some more endurance training in & ride the Beat the Clock TT at Canada.
 
This was a solid week of training, but thankfully not as solid as last weeks! The first three nights this week needed 10+ hours sleep!
 
Week’s Summary
In the Saddle Time 13:15
Distance: 233 mi.
Climbing: 13,302′
TSS: 835 
KJ: 9557
End of week CTL 97.9 tss/d, ATL155.2.
 
Completed this week:
Monday: 
Recovery Day: Stay off legs as much as possible.
Purpose:  Give the legs some time to recover, & take a mental break 
 
Tuesday: 
Goal: 1:30 Endurance Ride.  Active Recovery
Purpose: Pump blood through the muscles to aid recovery
Completed 1:30.  This was a very light ride with some slow seated climbing thrown in.  
 
Goal: 0:45 Core and Stretching.
Did not attempt.
 
Wednesday: 
 
Goal 1:30 Endurance Ride. Active Recovery
Purpose: Pump Blood through the legs to aid recovery, time in the saddle, burn fat, increase efficiency 
Completed 1:26. A slightly harder version of Tuesday’s ride.
 
Stretching. Goal 30min: Completed 0:10 of various trigger point work
 
Thursday:
Goal 1:30 Endurance Ride. Z2 with Z3-Z4 climbing
Purpose: Time in the saddle, burn fat, increase efficiency
Completed 1:53.  I completed this ride after a very intense yoga and core session. Legs were non existent for the first 45min, firmed up as the ride went on.  Tacked on a few extra miles.
 
Goal: 0:45 Core and Stretching.
Completed 1:32 P90x “Yoga X” pre-ride.  If you know P90x, then you know how tough this one is.  I was sore until Sunday night.  Wow.
 
Friday
Goal 1:30 Pre-Time Trial Ride
Purpose: Prepare the body for the effort needed tomorrow
Completed 1:40.  I decided since it was a beautiful day to break out the track bike and perform this workout at Hellyer.  After a good warm up I did several low cadence Z3/Z4 efforts in a 98″ gear.  Then I dropped down to a 92″ and did a couple of TT starts.
 
Stretching . Goal 30min: 
Enjoyed a 1 hour foot/body massage at Happy Feet in downtown Mountain View.
Purpose: rest and relax before the TT tomorrow.
 
Also took a 20min hot Epson Salt Bath in the AM to get loose.
 
Saturday:
Goal 3:00 total ride time including the BtC TT
Purpose: get some solid time in the saddle, work on TT pacing and get used to riding TTs again (last one was 2003 I think)
Completed 3:22. Rode from home for my warm up, got my number pinned on 4 min (thanks Chuck) before my start time.  I entered the Non-Aero category and completed it in 26:03.  I’m happy with that for now.  I will work on lowering that number later in the year.  After this rolled around with some of the AVDT squad, then jumped on the spectrum and got in a strong 5 man break on the return Canada leg for 20+min.
 
Stretching . Goal 30min:  
Completed :10 trigger point work.
 
Also took a 20min hot Epson Salt Bath in the AM to get loose.
 
Sunday:
Goal: 3-4 hours in the saddle with seated climbing.
Purpose: Continue building endurance and work on seated climbing.
Completed 3:54.  “Coastal Classic A Ride”  Great ride with the crew.  Rode hard, but didn’t push too hard.  I am really starting to see a change in my climbing abilities.    
 
Stretching . Goal 30min:  
Completed :10 trigger point work.
 
Also took a 20min hot Epson Salt Bath in the AM to get loose.
 
Goals for upcoming week: 
Rest and recover in the early part of the week, re-test power numbers on Wed, continue training or possibly race over the weekend.
 
I also purchased a Track Pursuit Frame that I am starting to build up as a dedicated pursuit/kilo bike.