October 5, 2019

SATURDAY 10 AM

CYCLING (velodrome; 40 miles)

100 laps – 105” gear
20 min recovery; gear change
75 laps – 101” gear
20 min recovery
25 laps

NOTE:

This was a fundraiser.
2nd 100 Laps averaged 22.5 mph 255 watts
Didn’t measure the first 100 laps – estimate – 23 mph 265 watts
Headwind on corner 4

September 25, 2019

WEDNESDAY 2PM

Pull-ups- 1s x 24r

WEDNESDAY 5PM

CYCLING (velodrome; A category – 12 riders; 100” gear)
1 hour warmup
Marymoor crawl (1 Lap sprint from track stand) – 8th
10 lap Split Scratch – 6th
Unknown distance/sprints – 7th

NOTE:

  • AM Body weight – 174 lbs 12% bf
  • Final races of 2019 season
  • I’m putting out more power than earlier in the season. I’m curious what a better structured and focused off season will produce next season.
  • Areas to improve: power, top speed, cadence.

August 28, 2019

WEDNESDAY– 7PM

CYCLING (A category ; 26 riders; 99.7” gear)
45 min warmup
20 lap split scratch – 12th
Point A lap – 10th
60 lap points race – DNF

NOTE:

  • AM Body weight – 173.5 lbs
  • These were my first A races. Not a typical night at the track – faster than usual. 3 college teams preparing for championship this week attended. Also a former two time Olympian and world champion in the field. Each A race started fast and created gaps within the first two laps. The 60 lap race finished with 3 riders. I believe the 5 who finished behind them were lapped.  8 masters in my first two races. I was second master rider.
  • It wasn’t my goal to upgrade this season but I progressed faster than expected.   When I returned to cycling last year I imagined it would take at least two seasons to compete with my age group.   I’ve exceeded expectations. I’m pleased with my progress but not content.

August 20, 2019

TUESDAY– 7PM

CYCLING (masters category; 8 riders; 99.7” gear)
45 min warmup
5 Lap Point a Lap – 2nd place
Win and Out – 2nd place
Elimination  – 8th place
40 Lap Points feature race – 3rd place
Omnium – 3rd place

NOTE:

  • AM Body weight – 173 lbs
  • Boxed in on first lap of elimination race.  Had time to escape but hesitated.  Cost me 2nd or 3rd place and possibly 2nd place in the omnium standings.  Have to be smarter
  • 40 lap race was hardest of the season
  • Didn’t feel well today. Fatigue. Possibly dietary issue.

August 13, 2019

TUESDAY 4:00AM

Bench Press
135 lbs x 10r
185 x 6
225 x 2
240 x 1
245 x 0

Overhead Press
115 x 6r x 2s

2 mile walk

TUESDAY  5 PM

CYCLING (velodrome; 99.7” gear)
1 hour warmup
1.5 lap (@500 meters) 40.40
6 lap (@2000 meters) 2:43.83

NOTE:

AM Body weight 173 lbs
The 2k time is almost 4 seconds faster than my time two months ago and 3 seconds faster than my personal best. I lost some speed after the final turn in the 500 meter and was still faster than my last two attempts by over a second. Areas for immediate improvement: starts, cadence, aerodynamics and power.

August 10, 2019

SATURDAY 10:30 AM

SQUAT
135 lbs x 10r
225 x 1
245 x 1
275 x 1

PULL-UPS (body weight)
1 set x 25 reps (personal best)

SATURDAY 3PM – 9PM
CYCLING  (Velo Cup; Master category 40+; 10 riders)
5 Lap scratch race – 6th
7 Lap win and out – 4th
10 Lap Split Scratch – 4th
Miss and Out – 2nd

Omnium – 4th out of 10  (20 points)

NOTE:

  • AM body weight 172 lbs
  • I took 4th in omnium and 2nd in 50+ My goal was top 5 in the omnium and 3rd in 50+.   I was only three points out of third place.  1st and 3rd place winners are 10-15 years younger than me.
  • I made tactical mistakes that cost me points in all four races.  Especially the first race.  The 5 lap scratch race has one sprint.  There is little room for error.  I stayed on the front the entire race because the speed was so slow.    In the future I need to get off the front after lap one and keep position for the final move.  I could have easily contended for second or third place worth 6 or 4 more points. Instead I got 1 point.
  • I had a good chance to win the final race had I made an earlier move. I have a better long sprint than the winner. Instead I waited too long and when he jumped on the downhill I had to get around another rider on the uphill giving him a speed advantage and I couldn’t cover the gap.  That cost me 2 points.
  • Last year at this event I placed 9th out of 11 riders with 2 points.  With an effective off season plan I expect even better results next year.
  • Something to remember.  Most of my competitors now have 100s of races behind them and have benefit of experience. I’m still learning.

August 6, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 10reps
Pull up – 4r
Front squat – 135 lb x 4r
KB snatch – 24 kg x 10 (5/5)
Chinup – 3r
Ab wheel x 10r

2 mile walk (+40 lbs)

TUESDAY– 7PM

CYCLING (masters category; 6 riders; 99.7” gear)
45 min warmup
5 Lap Scratch race – 5th place
12 Lap Tempo – 2nd place
Unknown distance race – 4th place
Miss and Out feature race – 11 riders – 2nd place
Omnium – 3rd place

NOTE:

  • AM Body weight – 176 lbs
  • Made an error in last lap of 1st race. Pulled off front. Should have stayed in position. Probably cost me two places

July 16, 2019

TUESDAY – 7PM

CYCLING (track – 99” gear)
1 hour warmup
5 lap scratch race – 3rd place
Elimination   – 1st
Point a lap – 3rd
40 lap points race – 5th
Omnium – 1st

NOTE:

  • AM body weight 174 lbs
  • best track results I’ve had so far
  • The 40 lap race was disorganized and half the field sat in and did minimal work.  I rode hard the most of the race and it cost me 2nd or 3rd place.