Tuesday, January 27, 2009
Hammering in Hawaii...
Soon... Well its been a looong countdown to Maui, and its still a long countdown away... another 41 days to be exact... Winter training has progressed nicely.. Im floating at almost fighting weight.. power has substantially increased for now anyways... I started XC skiing FINALLY.... its amazing what the proper kickwax can do... or shall I say I found out what lack of kickwax can do.. my upper thighs are still killing from the 2 hour ski at BHP over the weekend... 4.5 hours of Computrainer on those 2 days didn't help much either... Oh well... off to work, then ride, and maybe a quick ski tonite...
Saturday, January 10, 2009
Ergvideo is awesome
I'm just about to start into the 8th week of my Computrainer Ergvideo training program... so far things are progressing.... "nicely" I haven't gained an ounce of weight since season ended.. thats good because normally over winter I tend to put on a few pounds.. This year I also elected to squash the gym from the program... I usually end up (a) Hurting my knees (b) Feeling to sore to ride properly (c) Coming out in spring and my legs feel like concrete... so I figured this year its 6 days a week on the bike and nail the set program.. which reminds me I should go cancel my gym membership...
Ergvideo is unique to the computrainer... you can watch the videos if you want and ride try to ride the power profile if you have a powermeter and a regular trainer, but its not the same... Ergvideo is taped races and training sessions along with a power profile. You are considered to be a rider in the pack.. when the pack increases the pace/power output, the computrainer sends resistance (watts) to the load generator and you have to maintain the set watts (erg mode) If you start bogging you are getting dropped. The thing you have to watch with videos is if you see a hill coming the normal tendency would be to gear down... you can't do that in this.. when you see a power spike coming you need to INCREASE your RPM to maintain the profile... most of my rides have been averaging around 105rpm and I have been riding a 53X16 generally.
This was probably one of the harder weeks on the program...
The week consisted of:
5X9 minutes @ FTP with 3 min break between each effort
3 sets of 8 reps 45 seconds @ 125% FTP with 2 mins break between each effort
1+15 minute recovery ride - very cool ride with team CSC in South Africa
1+45 minutes @ Aerobic level with some bursts on the hill upto 400 watts
2+30 minutes with 14 hill intervals @ 80% FTP 4 minute intervals
1+45 Aerobic ride
It was funny today after climbing a few minutes @ 320 watts how 240 watts seemed rather "easy"
The best thing about this program is I can scale the video to ANY profile... you ride the videos at your ability... my threshold isn't the same as yours, so you can set your threshold to your level, but we get the same workout, just at different wattage output... Just because the CSC ride was easy yesterday, at the push of a button on the Computrainer controler I can ramp the ride foorm a Level 1-2 recovery up to a Level 3-4 hard ride...
This combined with 3 weeks in Maui in March should have me prepared for spring... unfortuneatley, the first race isn't until late in April...
Ergvideo is unique to the computrainer... you can watch the videos if you want and ride try to ride the power profile if you have a powermeter and a regular trainer, but its not the same... Ergvideo is taped races and training sessions along with a power profile. You are considered to be a rider in the pack.. when the pack increases the pace/power output, the computrainer sends resistance (watts) to the load generator and you have to maintain the set watts (erg mode) If you start bogging you are getting dropped. The thing you have to watch with videos is if you see a hill coming the normal tendency would be to gear down... you can't do that in this.. when you see a power spike coming you need to INCREASE your RPM to maintain the profile... most of my rides have been averaging around 105rpm and I have been riding a 53X16 generally.
This was probably one of the harder weeks on the program...
The week consisted of:
5X9 minutes @ FTP with 3 min break between each effort
3 sets of 8 reps 45 seconds @ 125% FTP with 2 mins break between each effort
1+15 minute recovery ride - very cool ride with team CSC in South Africa
1+45 minutes @ Aerobic level with some bursts on the hill upto 400 watts
2+30 minutes with 14 hill intervals @ 80% FTP 4 minute intervals
1+45 Aerobic ride
It was funny today after climbing a few minutes @ 320 watts how 240 watts seemed rather "easy"
The best thing about this program is I can scale the video to ANY profile... you ride the videos at your ability... my threshold isn't the same as yours, so you can set your threshold to your level, but we get the same workout, just at different wattage output... Just because the CSC ride was easy yesterday, at the push of a button on the Computrainer controler I can ramp the ride foorm a Level 1-2 recovery up to a Level 3-4 hard ride...
This combined with 3 weeks in Maui in March should have me prepared for spring... unfortuneatley, the first race isn't until late in April...
Tuesday, December 30, 2008
Looking back on 2008
Well another year has come and gone.. as I look back on 2008 the first thing that comes to my mind is on January 1st of 2008 I rode my bike 145km around Maui with over 4000 feet of elevation climbing... the BEST way to start the new year in my opinion.. what could be better than escaping minus whatever and snow to 80 degrees in the middle of the Pacific Ocean with my favorite Italian carbon friend! Unfortuneatly.. I have to wait another 69 days to do it again, but at least its hopefully going to be a smooth transition to come back here and ride outside immediately... well hopefully... I guess thats what the computrainer is for and my ergvideo training program.. I actually look forward to coming home and looking at what punishment is ahead of me for the evening... today was 6 X 1.5 minutes @ 360 watts with 3 mins rest between each effort.. I was pulling way more watts than that, but the computrainer is regulating the load and wont let me drastically exceed it... 50kmh though @ 118rpm.
2008 race wise, I want to say a big thanks to Tim and Arlene Woodcock for all their efforts for the team... Arlene motorpacing us down River Road was always fun as she always seemed to find the throttle on the hills to make life a little more "interesting" I will pass you this summer.. well Im going to try anyways!!
Overall the season was succesful.. a few wins on the road, some good strong TT rides, a 2nd overall in Minnesota at the Tour of Granite Country, I got better at cyclocross... and of course don't forget my annoying emails every other day about training rides... which were usually met by a select handful of dedicated team mates.. you all know who you are!! If you think you got alot of emails from me this year.... you haven't seen ANYTHING yet... I want EVERYONE out there on the team...
Awards won... Bronze Medal (AGAIN for the past 4 years) in Master A Provincial TT Championships... Silver Medal Provincial Cyclocross Championships, Woodcock TT Series - 1st Overall, MCA Sportmanship award, MCA Road Organizer award to the Woodcock team.
Thats a wrap for 2008... looking forward 2009... especially with my new Cosmic Carbone Powertap wheels!!! Oh yeah.. and Super Record 11 speed...
2008 race wise, I want to say a big thanks to Tim and Arlene Woodcock for all their efforts for the team... Arlene motorpacing us down River Road was always fun as she always seemed to find the throttle on the hills to make life a little more "interesting" I will pass you this summer.. well Im going to try anyways!!
Overall the season was succesful.. a few wins on the road, some good strong TT rides, a 2nd overall in Minnesota at the Tour of Granite Country, I got better at cyclocross... and of course don't forget my annoying emails every other day about training rides... which were usually met by a select handful of dedicated team mates.. you all know who you are!! If you think you got alot of emails from me this year.... you haven't seen ANYTHING yet... I want EVERYONE out there on the team...
Awards won... Bronze Medal (AGAIN for the past 4 years) in Master A Provincial TT Championships... Silver Medal Provincial Cyclocross Championships, Woodcock TT Series - 1st Overall, MCA Sportmanship award, MCA Road Organizer award to the Woodcock team.
Thats a wrap for 2008... looking forward 2009... especially with my new Cosmic Carbone Powertap wheels!!! Oh yeah.. and Super Record 11 speed...
Monday, December 22, 2008
Parts for Sale!
I am going to be selling a few things, so if anyone knows anyone interested in any of this stuff, please let me know...
FSA Gossamer Cyclocross Crankset 175mm 46/36 with English BB and FSA Installition tool. - SOLD
Thompson Elite 31.6mm Seatpost ZERO setback - SOLD
Spooky Alloy Cantilever Brakeset - SOLD
TRP Time Trial Brake Levers (Carbon model) These are designed for TT base bars. - SOLD
Various 1 inch AHEAD style stems
Oval Concepts Jetstream Aero Road fork. 1 Inch Diameter, lots of carbon steerer remaining. - SOLD
63cm Cannondale 3.0 Frame (Yes the OLD Coke Can size tubes) Repainted Blue in color.. comes with headset.
Time ATAC Carbon MTB Pedals and cleats. - SOLD
Campagnolo Croce D'Aune TOECLIP pedals.. no straps.. collectable!
Salsa Top mount inline brake levers for Cross. Never mounted.
I'll be posting more as time goes... email me camaroz28@shaw.ca for more info, or post on the blog.
Thanks and Merry Christmas!
Chris
FSA Gossamer Cyclocross Crankset 175mm 46/36 with English BB and FSA Installition tool. - SOLD
Thompson Elite 31.6mm Seatpost ZERO setback - SOLD
Spooky Alloy Cantilever Brakeset - SOLD
TRP Time Trial Brake Levers (Carbon model) These are designed for TT base bars. - SOLD
Various 1 inch AHEAD style stems
Oval Concepts Jetstream Aero Road fork. 1 Inch Diameter, lots of carbon steerer remaining. - SOLD
63cm Cannondale 3.0 Frame (Yes the OLD Coke Can size tubes) Repainted Blue in color.. comes with headset.
Time ATAC Carbon MTB Pedals and cleats. - SOLD
Campagnolo Croce D'Aune TOECLIP pedals.. no straps.. collectable!
Salsa Top mount inline brake levers for Cross. Never mounted.
I'll be posting more as time goes... email me camaroz28@shaw.ca for more info, or post on the blog.
Thanks and Merry Christmas!
Chris
Saturday, December 20, 2008
Ok Enough of the cold already!!
I dunno about the rest of you , but enough is enough already!! Even when I go downstairs to ride on the Computrainer it takes 20 minutes of riding at 240+ watts before I actually start to sweat or build up any kind of body heat... the heat is on bt doesn't seem to be doing much... kinda sucks when you are warming up for a ride wearing a longsleeve fleece indoors...
Oh well... 2.5 more months of pain and it will all be over as I cruise the roads of Maui.... now its just a matter of keeping my sanity for another 78 days...
Oh well... 2.5 more months of pain and it will all be over as I cruise the roads of Maui.... now its just a matter of keeping my sanity for another 78 days...
Friday, December 5, 2008
Hey Winnipeg Drivers YOU SUCK!!
Just my vent for the week... I drive to work.... sorry guys, me and cold don't get along too well... anyways, from the airport to my house is 12km.. it took me.. drum roll.. 1 hr and 15 mins to travel this distance for a whopping average speed of... hmm 9.6 kmh.. last time I checked I could probably walk that, or at least jog it... between road construction (I thought THAT season was over... I guess not) and now ohh heaven forbid a little bit of snow so now everyone is scared to to 1/2 the speed limit... I think I should just mount some spike tires on my CX bike and blast by everyone with the one fingered salute!!!
Monday, December 1, 2008
Subscribe to:
Posts (Atom)
Posts
