Sunday, October 25, 2009
The next 20 weeks...
Monday - 4X9s tempo pace @ 240 watts avg 3 minutes rest between each
Tuesday - 1:15 @ Temp0 201 watts avg
Wednesday - 1:15 Aerobic 164 watts avg
Thursday - 1:15 Tempo 211 watts avg
Friday - 1:30 Aerobic with some hard sections 204 watts avg
Saturday - Maybe 2 Hours of the Kona Hawaii Triathlon Live Course Video
or 4 X 5 minute Endurance Intervals @ 300 watts, maybe a climb up Mt Ventoux, maybe the Italian Festival Grand Prix Criterium, maybe a jaunt up Plateau de Beille, or the Port de Pailheres, maybe a few hours riding hills in Mallorca... decisions decisions....
Sunday - Sweet F*** ALL!!
Each day also will include some core work, and as much as I hate to say it... stretching...
Ergvideos in use this week:
Monday - Long Threshold Intervals
Tuesday - Tempo Club Ride
Wednesday - Base 3 Cool Rides
Thursday - Four Man TTT
Friday - Adirondack Club Club Ride
Saturday - ??
Sunday - Doing SFA
Heres a video of my view climbing, while the computrainer is setting the riders power level at my threshold level....
Sunday, October 18, 2009
The weigh in
The plan today... duh.. road of course :)
Thursday, October 15, 2009
End of season
Beating on the Pinarello in Birds Hill Park seeing how its supposed to be +13 out. A week of HARD Computrainer, Crosstastic on the 26th, and then indoor Winter Computrainer starts til March 12 where Ill be hitting the Roads in Maui by about 4PM for 3 weeks...Im finally down to less than 5 months to go!!
Monday, October 12, 2009
To ride or not...
Between flying a Metro around, and tonites concert.. I should be deaf by the weekend...
Friday, October 9, 2009
Thursday, October 8, 2009
Caution.. EXTREME bike porn within
Sunday, October 4, 2009
Bourkevale CX Videos
Treviso
http://www.cyclingnews.com/races/uci-cyclo-cross-world-cup-1-cdm/stages/stage-1/results
Treviso
Brief results
1 Niels Albert (Bel) BKCP-Powerplus
2 Zdenek Stybar (Cze) Telenet-Fidea Cycling Team
3 Klaas Vantornout (Bel) Sunweb Pro Job Cycling Team
4 Martin Bina (Cze)
5 Francis Mourey (Fra) Française Des Jeux
Don't think there was any live coverage on this one unless you had a UCI package from cycling.tv, but those guys are so unreliable now and randomly don't show races so I gave up..
Saturday, October 3, 2009
Progress on the XFire
Anyways, I haven't had alot of time to mess with it, but its 80% complete.. I still have to put the chain on, and tune the derailleurs and brakes... and the fun fun fun part... glue the tubulars...
Anyways here's the parts list:
Frame/Fork: 2010 Ridley X-Fire Carbon 56cm
Headset: FSA with Integrated cable hanger
Bottom Bracket: Campagnolo Ultra Torque English Thread
Crank: Campagnolo Chorus 10s with TA Vento 46T outer, Campagnolo 39 inner
Front Derailleur: Campagnolo Chorus 34.9mm
Rear Derailleur: Campagnolo Chorus 10s
Casette: Campagnolo Veloce 12-26 10s
Shifters: Campagnolo Veloce 10s New Style Ergo
Brakes: TRP EuroX Carbon with inline adjust pads and adjustable straddle cable
Brakepads: TRP Carbon specific
Handlebars: Deda Zero 100 44cm (o-o)
Stem: Deda Zero 100 12cm
Seatpost: Deda Zero 100 Carbon 31.6 diameter
Saddle: Selle Italia SLR
Handlebar Tape: 4ZA
Pedals: XTR
Chain: Campagnolo Record 10s
Wheels: Gigantex 38mm Carbon Tubular on Novatech hubs
Tires: TUFO Flexus Primus 32mm Tubular
Cables: Campagnolo Ultra Friction
Friday, October 2, 2009
Thursday, October 1, 2009
Motivation to kick my ass back in gear
Should hopefully be receiving my new ergvideos today.. Some of the videos I purchased were the "Roads of the Tour de France" which includes the climb up Mt Ventoux!
I also opted for a few more including "Grand Prix Blainville" and the "Italian Grand Prix" both sound incredibly difficult, but its all good... To check out the coolness www.ergvideo.com
I checked my TT test I did last year on the Computrainer compared to this year at the exact same time... as crap as I feel, Im very slightly ahead.. its only 5 watts ahead, but If I can progress like last year and get another gain in the watts its all good... Ive decided Ill just be doing these ergvideo rides from now on during the evenings at very low wattage (150 avg or so) for at least 3 weeks, maybe the odd weekend road ride (weather pending of course) I'll have to retest my threshold at some point real soon for the ergvideo training... 20 minutes up a 2% grade right now doesn't seem like alot of fun... hopefully I can average 330 watts.. for some reason Im guessing 310 though.
On a sidenote, the UPS 757 arrived this morning from Minneapolis with my new CX frame... Im usually pumped about getting a new toy... right now, I could care less to be honest... don't get me wrong I want it bad.. Im just not motivated to start building a bike right now... Im thinking Im gonna pull out the golf clubs on the weekends til it snows and just enjoy something different...
I'll post some pics later of the new CX bike.. it is very cool I must say... and yes its Belgian...