Training Log Archive: Grandpa Jameson

11-645. up before alarm. some trouble falling asleep... rare.

longish warm up before circuit race. didn't feel like getting on trainer again and wanted an extended warm up. ride through tucson.

Circuit Race. Was in lead of GC by 26 seconds so just had to race smart. 3rd place attacked off the gun... good effort too... chased him down over the rollers and could tell he didn't have great legs on the day and I was feeling.

I just needed to finish with the group. So i just played it safe and tried to control a lot of the race. Very few attacks and i covered them all. Spent quite a bit time at the front making everybody ride my pace... which by and means hard.

during the 3rd lap there was a 3 second time bonus at the start/finish. I was 3rd wheel and then got boxed in. I didn't need the points but didn't want to get caught like i did. banged some elbows and then got out of there, took 3rd in the sprint and to 1 second bonus. After that I decided not get caught up anymore. the only thing that could cost me the GC was a crash or mechanical. So I sat on the front the rest of the race.

I was going to attack on the final lap and the hard, hilly section before the descnet but we got neutralized when the cat 2 men rolled up on our group. no worries. I just sat on the front during the entire descent and at the final turn let a couple guys go around and was 3rd wheel. I didn't want to get into anything dicey so just rode my own line. finished 5th. same time as group.

on GC. cat 4 upgrade

quick warm up on the trainer before race. cold. below 40 and was definitely took a while to warm up.

Cold rolling and group of solid guys. A couple of guys attacked 5mins into the race but were brought back quickly. I chose to sit in and not try to chase them down. course was tough with a lot of rollers and steady climb to the finish... but not steep at all.

Never went the front during lap 1. Heading into lap 2 nobody i was second wheel and the guy ahead of me totally sat up so I was forced on the front. so i basically soft pedaled and nobody would come around. I though in some minor surges over the rollers on the backside of the course. mostly just so somebody would come around and make me stop.

They eventually did and i sat in some more. on the LONG straight downhill i got on the front and controlled and was basically soft pedaling. at the turn with 5 miles to go things started to heat up but i covered all the attacks.

halfway up the climb to the finish i went to the front far left. there were 3 other guys side my side with me so we were basically taking up the whole road. nobody could come around. so i slowly started building my effort. just before the 1k to go mark at gave it all i had and attacked and got a really good gap and kept hammering. with about 400m to go i guy bridged up to me.

i sat up a bit because i knew the rest of the group was not going to catch us. he was sitting on my wheel, not trying to come around, so i recovered at bit. at 200m i went for it and rode him off my wheel for the win.

super stoked. way better "racing" on my part. learning.

C • congrats! 4

the purpose of this trip is training... and racing! after plenty and relaxing and eating headed to climb up and over Gates Pass and back... sick ride!

11-630 (AZ time). good times and some beers last night with tom.

Mellow, cold, windy morning spin with tom. he took me on a new loop. standard pre-race effort.

Warm up on the trainer & then 1.5 spin down to the start.

2 x 5 min efforts.

don't think was enough or hard enough for this TT course. short and hard.

next time shorter intervals.

Tucson Bicycle Classic TT/Prologue.

Hard course... short, 20+ headwind for a lot of and leg burning climbs. wasn't to stoked on the effort when I crossed the line... but it was good enough.

won the cat 5 TT by 22 seconds and would have been 2nd in Cat 4, 4th in Cat 3, and 10th in Cat 2.

C • 5K TT? 4

post race cool down... 2 rides. spin back to parking lot and then another quick spin after checking into hotel.

Early morning shake out before hitting the road.

post drive spin. legs felt good. threw in some 15 & 30 second sprints. just opening up the legs.

11-6. not a great night of sleep. up late building furniture for guest room... good times. stomach jacked when i woke up. busy days ahead. body is feeling pretty good though.

C • at least your balls are ok 2

Circle loop with the team. good legs. hold back. ready to rip some racing.

quick session after last con call of the day... over it.

quick WU. 2 rounds
all with bar:
10 squats
10 good mornings
10 deadlifts
10 cleans
10 push press
+ mobility stretching

WOD - 5 rounds
12 box jumps
9 thrusters #65
6 incline push ups
20 sit ups on ball with 10lb med ball.

sweating buckets. no bs'ing.

10-615. up late reading.

out and on it early before some meetings and running all over town. reverse swami's loop + double peak. cold, wet roads and decent legs. going to roll right through tucson.....

TT sesh with pete.

10 min WU
5 x 2min HARD! - 5min ez recovery
10 min cd

915-615. pretty stoked i slept well with all the road rash... damage..

ez spin first thing this morning. pete told me to assess and keep moving. actually felt great on the bike. not really any soreness... shocked!

kind of a recovery session.... good sweat & working.
warm up:
100 jrope
20 air squats
20 samson stretches
10 t pushups
20 situps on ball
100 jrope
20 air squats
20 samson stretches
10 t pushups
20 situps on ball
100 jrope

Strength:
5 rounds:
5 dead hang pull ups
5 dips
20 hanging knee raises

WOD - 5 rounds all with #45 bar
10 front squat
10 good mornings
10 overhead squats
10 deadlifts
10 cleans
10 push press