May 4, 2019

SATURDAY 7:30 AM

PULL-UPS (body weight)
1 set x 22 reps

10:00 AM

CYCLING  (Criterium Masters Category)
40 minutes  Max heart rate 183 bpm

NOTE:

  • AM body weight 173 lbs
  • Day 12 of 15%-10% body fat program
  • Pull-ups improved by 10-12 since January by doing low volume weighted sets and losing 15 lbs.   22 reps is the most I’ve done in 6 years.  This was without a warmup.  My PR is 23 reps when I was in my early 20s and weighed 145 lbs.
  • The criterium race course was more technical than I expected.  There were three narrow downhill turns and a 400 meter 3% uphill with broken pavement.  Racing open masters age 35+ made it a certainty the race would come apart.  It did within two laps.   For a first crit in 15 years it was an ambitious move on my part, but a good indicator of my fitness level and pack skills.   It took 10 laps just to feel comfortable in three of the turns.  I made too hard an effort at the wrong time in the closing laps (and it cost me a chance for first instead of 3rd in age group.  I was pulling for half a lap when a lead group passed us.  Two of my age group riders resting on my wheel jumped on the back of the group on the uphill and I couldn’t respond quick enough.  I chased for two laps and thought I had a chance to get back but came up short.     Lessons learned:
    • need more speed endurance
    • need to drop another 10 lbs of fat
    • more group riding at max efforts
    • race smarter

 

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