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JEP Coaching Scholarship Report: Week 8

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

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

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

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.