Saturday, January 31, 2009

Poor College Kids Road Race, Zaca Canyon












After 1/2 a week of storms rained down on our little palm lined paradise above the beach our 5th Year Team Platinum photos were snapped. Soon thereafter my goals for my first foray into road racing started to change. 10 miles into "Sunday Worlds" my lungs were seared from redlining to stay in contact with the pack. I went straight at the polo fields towards Carpinteria and joined Aaron in a comfortable spin back along Padaro Ln. to Santa Barbara. I was starting to worry about riding that fast for that far.

Prior to "worlds" I had some delusions of grandeur about mixing it up with the podium frequenting experts from the mountain side of our team in the beginning Cat 5 road racing bunch. Todd was already lobbying the race organizer before we rolled out of the Cabrillo beach house to get us all racing at the same time and subgroup, so real race plans started to hatch regarding our strategy. The windy Sunday revealed that I should expect and plan a survival ride rather than a race on my part. So I set a goal first not to crash, second not to get dropped before the long descent, and lastly to make it back to Santa Barbara by 11:30am so I could grab a quick shower and lunch before a busy afternoon schedule at work.

I tried my best to get my legs to recover during the week just lightly spinning during some short lunch time rides and threw in a few short sprints to check how my soreness was progressing on Thursday. Roger had warned me of the dangers of getting dropped on the first hill past Firestone so Friday I did two hill repeats on Via Chapparal and 192 up to LaCumbre to give myself some confidence.

My goals changed again as I rode home realizing that I had just bent my rear rim. With no time to run out to Bob's; I started calling in favors to try get it fixed or find a spare. Now my goal was to be able to get to the starting line with a working bike. Apparently, after a few broken spokes and more than a few truing sessions recently; truing the rim wasn't going to be a good option, as it was bent between the paired spokes and turning into a potato chip shape the more Sam worked with it. Todd's previous jeer, "Luke has an old school bike," started to ring true after the fifth volunteer repeated, "Oh, . . . no mine's a ten speed cog set." Nisbet was nice enough to offer to swap out his cassette the day of the race but I prayed that wouldn't be needed. Team Masseur Kim Lyons was my heroine with a late night phone call offering up her 9 speed rear wheel. I met her at 7am at the farmer's market, threw her wheel on my old steel bike and headed to Santa Ynez.

The Platinum tent was up as I rolled onto Zaca Canyon road, with all the rushing around to get a wheel I hadn't had time to get the butterflies out of my stomach. The organization and registration definitely felt like college kids were running things. Asking racers to fill out forms that didn't exist. Charging for one day licenses that were part of the registration fees that we had already paid during online preregistration. Getting in arguments with the faculty/staff advisor over semantics and where to make the lines. I didn't expect that to come back to bite me halfway into the race.

After taking delivery of my new Rudy helmet and sunglasses I did some small chin strap adjustments and I was ready to get warmed up. A bit of a nip in the valley air was apparent once we started rolling. At the line up a Newberry Park team in smurf blue jerseys reading Fast Fridays were looking around and asking about captain Todd, trying to get a mark on the man. They took the first 7 positions on the line and held them in military like formation for the first 6 miles complete with commands on rotating back and forth and right to left. This was a huge disappointment because our game plan was to get lined up first to get an epic Goodman Graphics action shot with the rest of the group behind us coming right off the start. Silva started to give them a hard time with a facetious follow up to there self congratulatory banter to Wayne who had just pulled for a few minutes at the front or their team wedge. They had obviously spent great time and thought practicing and organizing their pace control tactics. I was happy I wasn't the only one too lazy to shave his legs in the 5A group.

With the center line rule in effect it was hard to change position at all from where we started but I worked at getting as close to the front of the pack by the first hill by riding on the center line as I knew I would give up ground to the pack once the hill started. It wasn't as steep as I imagined but surprised me with another hundred feet of climbing after a long false flat. I was out of breath and off the back as I saw the pack stretch out and start rapidly descending, but I quickly reintegrated as I screamed down the fun descent. Before I knew it the Cat 3 group was in front of us and that caused some chaos as we worked around them with dozens swerving out into the oncoming lane that was open to traffic.

I worked my way back to the front where the Platinum train was rolling, Todd, Bob, Chase, and Derek along with a couple others randoms were taking turns pulling at 27mph as Fast Friday was down to four members who were looking comfortable drafting 8 or 10 spots off the front. I took a second to look around and it had turned into a beautiful day to ride through wine country. A barn under construction was our marker that the turnaround was coming soon. I took a brief 30 second pull at the front which Aaron had warned me against after worlds the week before; to conserve energy on the way out, "it's much longer back."

As the flags of the course Marshall's came into view I knew why this was the "college kids" race and not the college graduates race. Half of the student volunteers stood on one side of the cones half on the other, each waving a different direction. One girl yelled, "stay to the the right of the cones," another flag wielding student screamed, "keep the cones on your right." As the last two thirds of the pack turned into each other clipping out of the pedals and cursing, the front seem to explode back up the rise we had just descended. My legs and lungs were screaming for mercy as I tried to hang on to the stragglers at the back but I watched the gap grow and knew I was toast.

Mile 18 to 21 were very lonely and slow, I briefly tried to wind myself back up as the Cat 3's came by but couldn't hold their pace either. Finally a group of 4 of us formed until the hill and the next group started to come by. By the top I was able to latch onto a mixed bag of cat 5, 3, and 2? riders for a more comfortable descent back to start finish 1h:29m-33rd place.

Overall I was glad to finish, Road Racing seems to be a extremely different level of conditioning and effort than mountain; but was very fun and punishing at the same time. I was happy to hear at the finish that Platinum strategy paid off in a win for our new teammate Derek Johnson. As a fellow Clydesdale I can only hope he can't technically descend or can't make weight if I have any chance of winning in the coming MTB season. Big thanks to: Todd for getting us our new Rudy Kits, John Goodman for the photos, website, and our new sharp kit design, Roger for keeping my "old school" bike rolling, Steve Silva for comic relief, and my wife for putting up with dawn patrol alarm clocks.





A Pre-Race 6:30am breakfast. Needing a boost back over the Clydesdale threshold a large yogurt with platinum topping helps after a hearty breakfast.



















Wednesday, January 28, 2009


Bacara 4 hill repeats lunchtime ride from UCSB

ride home with tabata on Cat Oaks

Sunday, January 25, 2009

bench press

litle WU @ JJ Friday

135 x 5
185 x 3
205 x 1
210F
210F


205 to bed last night.
203 awakening
33 miles to photos, worlds, turned 10 miles in.  legs tired from running.
Need to get some training before college race.

back to the zone hopefully, takes 7 days to get there.

IF breakfast.


need to finish gym outside
thurs:
two rounds
30 pound barbell Overhead walking lunges, 10 each side
10 Burpees


friday: lunch time 2.9 mi run


Sat. restday

Barbara tonight?

Wednesday, January 21, 2009

Wednesday


lower back sore and tired today. Rode To UCSB, need to measure distance for 65 PU and rack48 inch max to edge of bar ends 2 track. some agility, 4 walls, two suck-up lines @30sec, at lunch 2 rob gym after doing 5 rounds max HSPU mods, and pull up mods. ride jesusita tonight after work.
3 egg toast, avo, 3 coffee M&M's

left over slowcooked pork sausage, veggie lunch, M& M small platinum snack.

Need to put on extra Oak protection, still healing from Jan3rd ride see post with GPS/HR 47 min to technu cleanser not fast enough water didn't help.
2 slow rolling tip overs, one up IP one down on Jesusita, crazy root slippage tossed for a close call on descent bounced front wheel of boulder to recover. Super dark and crazy with lights.


Tuesday, January 20, 2009


Yesterday rest, awake 195.5 tobed 204.5

this am awake 201.5 IF breakfast and lunch

Mr Joshua below met con.



tried wide grip 5 rep max. sumo grip 5 rep max. could 15 rep with mixed grip narrow stance, can feel hamstrings

did some lame 20:40s intervals on the rollers x 5
sashimi
200.0 to bed

Saturday, January 17, 2009

cfwu w/ OHS PVC
100lb DL, PC x 5, HPC x 5
150f-150f-110-120-130-135-140-150-160-170-190F-190 PC Fail

HPC need quicker transition and wrist snap to catch

Friday, January 16, 2009



198 late for work, coffee


platinum gran and yo pre lunch


CFWU, 10 situps, 10 supermans, 10 100# thrusters, 15 pullups


20, 20, 12, 18


20, 20, 16, 20 broken






23:52

197 after lunch

Mitch and Rachel Z. brought BBQ over and lamb, chicken broccli, lots of nuts 199 to bed


Wednesday, January 14, 2009

mile repeats UCSB track


fried egg, toast ezekial, coffees,

199.5 after breakfast 202.5 before bed ayer

1 mile repeat intervals: 7 on 4 off

15m Warm up 400m jog

6:41
7:18
7:37

PR from 10th grade pre-season basketball of 6:32 will fall soon.
HR monitor worn





avo, apple, chocolate lunch



2 chick breast 3 salads, strawberry, pineapple, green beans dinner. still a



lot of top loading



OHS, found hand position all the way out. need significant heel lift to stay down, wide stance toes out.

PVC-PVC-30-30-50-50-50, some functional deficiency in angle, better active shoulders with superwide grip.

Tuesday, January 13, 2009

150 pound Power clean 8 reps
15 Chair dips
150 pound Power clean 6 reps
12 Chair dips
150 pound Power clean 4 reps
10 Chair dips
150 pound Power clean 3 reps
8 Chair dips
150 pound Power clean 2 reps
6 Chair dips
bout 14 min 32 with wu and lunch
salmon, avo, pistachio, platinum small bar, yogurt
199.5 pre lunch, 200.5 awakening

Sunday, January 11, 2009

Gary tearing up the trails.

El Sueno to Dolphin Fountain, up HotSprings, up ColdSprings, down East Fork, up Cold Springs, Down Girard, Down McMenemy, Up Old Pueblo Trail, down MTF off East Valley, Jameison, Coast Village, State, 154 to ElSueno 4:22 min, awesome single track. 199.5 pre-ride. 194 post ride, ran out of water.

Bob's Second Sunday

Buttery Powerlines on a 70 deg Early Jan. ride. Incredible Island views.

Saturday, January 10, 2009

7lb gain in 5 hrs


yesterday after lunch pull up 25#x2, 4 DH, 5 kipping, 25#x2, 3 DH, 25#x2, 2 DH, 15 kipping/ sprint work out 5 x 75M (GPS/HR) 193lb weight.









Dinner@JJ stew/avo/tom salad/ fin du monde/ bench 135#x6, x15, x12, x7/ hang power clean lightx10, wrist roll ups with handlebar.
Tons of platinum to bed 200lb

awake today 198, apple fritter breakfast burrito, 2 avo lunch.

Thursday, January 8, 2009

194.5 home night



4 days of skiing. Legs wern't ready. Need to work explosive up with weight and slow long down and hold, jump switch. Sore now from 3 half day of Tele. at 12-18K feet per day. Need to be ready for 24K in Morning Session if Pow day at Snowbird.

Took Oliver Skiing did 1.6 mile low angle uphill 1K feet pulling a sleigh behind. to Lake.






Got some good pics and video.

Tuesday, January 6, 2009

205@snowcreek Athletic Club, triplebeam type medical scale. After first day of Skiing Trav and I went to shoot around but ran into a pickup game. I had a lame pull up work out and two sets of ab medicine ball throws.

Sunday, January 4, 2009

Endurance intervals 123108 am

010309 jesusit after work

123108 cross fit

Saturday, January 3, 2009

Leaving to Mammoth

Good base no fresh, 
Going to work to see patients, Jesusita, than calabasas than leave to mammoth @ 7p
awakening= 198 +2 due to crazy carb binge including 3 almond roca, 2 cliff, 6 platinum, 

change from stans to tubed@ 7:30

Friday, January 2, 2009

19pts

start adding +factor to scaling in March for % of correction for weight

IF breafast.

196.5 awake 197 after lunch of pumpkin soup pinenuts, walnut gorgozola salad, blueberry/almonds


MOdified CFWU CFWOD
10 c&j 80#
10 OH split squat 80#
stair wobble lunges 5x 2 steps eah side
10 front/back wobbel lunge.
20 teleturn wobbel lunge 10#db
20 wall jump teleturns low landings
20 switchlunge jump tele turns with 2x10#db poles
30 lungewalks
30 reverse lunge walkes

chicken burrito dinner avocado tomato 2x small platinum
platinum binge @10pm 4 bars, 2 cliff bars 2 more small bars blueberries, 12oz Heniken
200.0 to bed

Thursday, January 1, 2009

New Years Day

mini murph: 800m 25 pullups, 50 push ups (uphill on bars), 100 squats, 800m 17:12

gps hr 150 avg hr, max 170

195 goal awakening

reward meal at Piatti:

1 warm olive oil soaked bread, 2 margerhita pizza slices, 1 entre Spinaci Salad, 1 chi cken with barley 1/2 chicken and arugula, warm chocolate dessert with ice cream.

199.5 post meal pre bed, 4.5lb gain @ dinner

Good dog

Happy New Year 2009

REsolutions: 
Consume less, care, love, give more of my person to others.
Wear my seatbelt (repeat)

195.0 awakening