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 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 30, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+ 28 lb weight vest)
Push up – 10reps
Pull up – 5r
Front squat – 120 lbs x 5r
Single leg RDL – 24 kg x 10r (5/5)
Chin up – 5r
Ab wheel x 8r

1.5 mile weighted walk

NOTE:

  • AM body weight 173 lbs
  • + 4 lbs on weight vest
  • Day 8 – 15%-10%

 

TUESDAY- 7PM

CYCLING  (Track Masters Category – 8 riders)
45 minute warm up

Omnium overall placing – 6th (12 riders)
5 -Lap Scratch  –  5th
Miss and out – 6th
10-Lap Tempo – 4th
40 Lap points race – 6th (12 riders)

NOTE:

  • I increased my gear from 96” to 100.3” on Saturday and left it on tonight.  It was okay when speed was constant. Once tempo increased and I had to accelerate I had difficulty turning it over fast enough.  It was a good lesson. In the future I need to increase gearing in smaller increments.
  • I put in some hard efforts early in the tempo race.
  • In the 40 lap race each time I came to the front during the first 20 laps I raised the speed.  At the bell with 10 laps to go I had difficulty matching the acceleration and had to get around several lapped riders.  Eventually I was dropped and there was 30-50 meter gap between me and the lead group.   I had to chase solo for a few laps until a rider behind me caught up and recovered on my wheel.  I was able to recover enough to take more hard pulls and cover the gap with two laps to go.