June 21 & 22, 2019

Georgia State Championships – Master 50+

Endurance Omnium :
Place: 4 Event: 20 Lap Scratch Pts: 3
Place: 5 Event: 1.5 Lap TT Pts: 2 Time: 41.637
Place: 3 Event: 6 Lap IP Pts: 5 Time: 2:47.133
Place: 4 Event: Omnium Total Pts: 10

Sprint Omnium :
Place: 6 Event: Sprint Pts: 1 Event: 200 Time: 13.96
Place: 5 Event: Keirin Pts: 2
Place: 5 Event: Omnium Total Pts: 5

Team Events :
Place: 1 Event: Masters Team Sprint Pts: 3

 

NOTES:

  • I lowered my 200 meter time by .32 seconds from last month.  I was 1/10th of a second from qualifying for the sprint tournament.
  • I was a second slower in the 500 meter and 1/2 second slower in 2K from last month.   I didn’t feel warmed up for the 500 meter and wasn’t fully recovered for either event after racing Friday night.  I worked harder than necessary in the scratch race Friday night.  It cost me 3rd place and 2 points.  
  • I drew last position in the keirin start.  Next time I have to move up before the motorcycle pulls off.  
  • The final race (25 lap points race) was rained out Saturday night. I had planned to race more strategically because a podium spot was on the line.  I was confident I could move up to third place just being more conservative. 
  • I was the oldest rider in the 50+ category by 3 years.  Next season I will be racing 60+.  I am still building a base and plan to be in much better condition going into next season.

June 19, 2019

WEDNESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 12reps
Pull up – 5r
Split squat – 135 lb x 8r (4/4)
Single leg RDL – 24 kg x 10r (5/5)
Push press – 135 lbs x 4r
Chinup – 5r
Ab wheel x 10r

2 mile weighted walk

WEDNESDAY – 7PM

CYCLING (track – 96” & 98” gear)
1 hour warmup
5 lap scratch race – 8th place
Chariot  – 3rd
Keirin – 2nd
Unknown distance (10 laps) – 2nd

Omnium – 6th place out of 17 riders

NOTE:

  • Day 58 – AM body weight 173 lbs
  • Adapting to 40 lb vest
  • I made an early move in the scratch race but couldn’t hold on.  These were my first chariot and keirin races. I was over-geared for the chariot and couldn’t close the gap in just one lap.

June 16, 2019

SUNDAY 10:30 AM

CYCLING (track – flying 1.5 lap efforts, ascending gear)

Description:
25 Lap warmup . 2 laps rest. 1 seated 100m. 1 lap rest. 1 standing 100m. 84” gear
10 min rest

2 x flying 1.5 lap (500 meter) efforts. 92” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 94” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 96” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 98” gear; 2 lap rest between efforts
10 min rest.

10 lap cool down

NOTE

  • Intensity/ RPE – 8
  • Day 55 – AM Body weight – 171 lbs

June 12, 2019

WEDNESDAY 4:30AM

2 mile walk

WEDNESDAY 6 PM

CYCLING (stationary rollers)

SUPER SPRINT SETS
Warm up
 15 min @ 80-100 watts Active Recovery
10.0 sec @ 400-800 watts
50.0 sec @ 140-160 W Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
Recovery 
8 min @ 100-120 W
Active Recovery-Endurance Ride

Repeat above for three total sets

Cool Down 
15 min @ 80-100 W
Active Recovery

NOTE

  • AM Body weight – 173 lbs

June 11, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 10reps
Pull up – 4r
Split squat – 135 lbs x 4r
KB snatch – 32 kg x 8 (R4/L4)
Chinup – 4r
Ab wheel x 8r

2 mile weighted walk

TUESDAY– 7PM

CYCLING (timed events)

45 min warmup

1.5 Lap (500 meters) pursuit – 40.46
6 Lap (2000 meters) pursuit – 2.46.66

NOTE:

  • Day 50 – AM body weight 176 lbs
  • Improved 1.5 lap by 4 seconds and 6 lap by 5 seconds since last month
  • Achieved goal this season of < 2:50 for 6 lap

 

 

May 28, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+36 lbs weight vest)
Push up – 10reps
Pull up – 5r
Split squat – 135 lb x 6r (3/3)
Single leg RDL – 24 kg x 10r (5/5)
KB snatch – 32 kg x 6 (3/3)
Chinup – 5r
Ab wheel x 10r

1 mile walk

TUESDAY – 7PM

CYCLING (track)
1 hour warmup – 81” gear
20 lap scratch race – 98” gear – 6th place
20 lap international omnium – 3rd

NOTE:

  • Day 36 – AM body weight 173 lbs
  • + 4 lbs to weighted vest
  • Repeatedly attacked from the front during scratch race.

20 to 10

body composition

Changes

It’s been 36 days since my last body fat test.Since then my weight has dropped 2-3lbs. However I’ve gotten stronger -progressively adding 16 lbs to my weight vest during circuit training, and using more weight on some of my lifts. My clothes are fitting looser, and the changes are noticeable in photographs.People who haven’t seen me since before I started this program in February have been surprised.I’ve been taking a weekly suprailliac skin fold reading. It’s dropped 3mm since May 1st, which is about a 2% loss of fat. I figure I’m about 12 to 12.5% body fat now. If so then I’ve lost 5-6 more lbs of fat and gained 3-4 lbs of lean mass over the past 6 weeks.My goal is to lose another 6 lbs of fat and gain 3-4 more lbs of lean mass.   

I’m still eating about the same.  No simple carbs.   Low complex carbs.  I’ve increased protein slightly and reduced fat.   I’ve trained more over the past month than I can remember.   I’m on track to train 24 days this month.  On four or five days I trained twice.  I will continue this pace as long as my recovery is good.  At this rate I should be close to 11 % by the end of June.   

May 21, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 12reps
Pull up – 5r
KB Snatch – 32 kg x 8r (4/4)
RDL – single leg – 24 kg x 10r (5/5)
Overhead press – 115 lbs x 4r
Chin up – 5r
Ab wheel x 8r

1 mile weighted walk

TUESDAY 6PM

CYCLING (track sprints)

200 meters – 14.28
Match sprint – 3 lap x 2 (1st,1st)

NOTE:

AM body weight 173
Day 29 – 15% to 10% body fat program
Lowered my 200 m time by .16

April 16, 2019

TUESDAY– 4AM

CIRCUIT x 5 (+20 lb weight vest)
Push up – 10reps
Pull up – 5r
Single leg RDL – 24 kg x 10r (5/5)
Chin up – 5r
Push press – 105 lb barbell x 5r
Ab wheel x 5r

1 mile walk with weight vest

TUESDAY- 7PM

CYCLING  (Track Masters Category – 14 riders)
45 minute warm up

Omnium overall placing – 8th
5 -Lap Scratch  –  7th
8-Lap Tempo – 7th
10-Lap split scratch – 6th
40 Lap points race – 6th

NOTE:

  • AM body weight 175
  • Raced near the front in all four races.  Came close to getting dropped with 10 laps to go in the fourth race but chased and got back in after a sprint lap.   Last year I would have been dropped in the first 20 laps.  My strength has improved from consistent long moderately hard rides over the winter.
  • I need more speed endurance (capacity to prolong duration of near maximal efforts) and then more power to contest sprints.  I can feel I’m racing against stronger riders.  They can raise their speeds faster for longer and still have power in reserve for the sprint while I’m just enduring.   In my opinion, my speed endurance is only going to improve if I race hard weekly.  It is difficult to match those conditions training by myself.   I can work on sprint technique and power by myself.
  • I can’t say how much progress I can make this season.   I’m going to avoid racing on consecutive days unless one day is a sprint format only.   When I do endurance related events (mass starts, pursuits) I want to be fully recovered and make 100% efforts.