An Old Dog Plots A Comeback

I will try to be consistent in entering progress on the old dog's comeback. It wasn't that long ago that I was in my early 40's and at a good race weight (for me, which was around 167 to 175 pounds). A bad crash nightmarish experience rocked my world big time. I was 178 pounds on April 2, 2004 and right on target to getting to race weight by mid to late April that year. I had a personal best ITT in September 2003 at age 43 averaging 312 watts over about 35 minutes and about 15 miles, av speed was near 26 mph (I'd have to dig the results out of a drawer). I could go on a long time about my theories and speculations as to why it was so difficult to recover mentally, especially the part about being able to have the mental discipline to keep my weight in line.

I have ridden and ridden a lot since the crash. Physically I am fully recovered. Mentally I believe I have come a long way, but I'm still searching for that fire in the belly. I love to train. My engine is just as big, but I'm stuck around 190 LBs. The lowest my weight has been since the nightmare crash is around about 182 LBs. I have had some great experiences since, like the 4 man TTT at the Firehouse for the last two years...with Jason, Overdrive, Mark in 2007 averaging 25.+mph over 50 miles of hilly nord country, and 2008 as a substitute with only three of us in a 4 man team, Overdrive, Jason and I (the fat dog hanging on for dear life on the back). We averaged only 24.8 mph, but considering I was just hanging in there to qualify us for a finish (a few little pulls) it was quite a feat for those two.

I'll be eligible for 50+ in 2010, so 2009 is all about making a comeback with the season goals being: 1) Race at least 5 races; 2) Beat Sean :o) at least a few times; and 3) get lean & light, meaning 170 LBs by September.

I just ordered a new Giant Trinity Alliance frameset from Terry at Eau Claire Bike & Sport for my new TT Bike platform. I will simply change over grouppo, PowerTap, wheels, bars, seat, etc. this year and get used to the new geometry. I have been using my 2004 Specialized S-Works, a Loon State team purchase from that year, as my TT bike. I purchased it for that specific purpose and it has never worked out as hoped. This was the bike I had my nightmare crash on with its 2nd outside ride ever, so there has always been some bad karma attached to that bike. I have ridden it many miles and several time time trials. I have come close to my perennial goal of breaking the hour in a 40K ITT. The aforementioned PR was ridden on my old LeMond Chambery which was once my primary road bike on which I rode to 2 crit wins and several top ten road race and crit finishes racing Masters 30+ 4/5 on the MCF circuit. I have come close to the hour...a few times seeing the finish line when time ran out on me. I have averaged between 24.5 mph and 24.8 mph. On one 4O+K ITT (in the cold, wind and rain) I averaged between 285 & 29o watts for over an hour. If I could have done that on the day I averaged 272 watts and 24.8 mph I would have done it (I was 3rd in the Men's Cat. 4, Wis TT Champs).

So, "Le Blog du VeloDog" is about the comeback. The blog is about what I'm doing, how I'm doing it and what the result will be. I have spent countless hours reading about training information and contemplating the thousands of little tidbits of information about the life I love, the life of a cyclist.

It is February 19, 2009. Interval day. I train based on power for the most part. I would describe my methods as ecclectic. I have been coached (both voluntarily and involuntarily), I have been schooled, I have been whooped and have been victorious. I believe in my methods and by this blog, will share what works for me. Today it is short intervals. I plan to warm up for 30 minutes on the trainer (freakin' cold and icy outside), then do 4 sets of 3 x 2 minutes at 310+ watts recovering 2 minutes between intervals and 5 minutes between sets at "zone 2". Tonight's total workout will be about 1 hour 20 minutes with 24 minutes at target power.

These short intervals are based on the idea that 1) this is a power level that eventually I can maintain for 15 minutes or so (15 min threshold); 2) it is a level that Sean & I used in a 2-man TT at Firehouse several years ago. We did 310 watts on the front for 2 minutes, then rotated. This was for about 2 hours so, there would have been an hour at 310 total.

I plan to purchase the latest Joe Friel "Cyclists Training Bible" to study his power based training and I'll share my conclusions later. For those interested in power based training I will share my beliefs.

On Monday I was able to do 3 hours outside on the 'clunker mtn bike'. Tuesday was long interval night. The plan was 2 x 15 minutes at around 40k TT threshold, or 270+ watts. I was tired from Monday so I folded during the second long interval (at 12 minutes). I had built up to 3 x 12 minutes at TT threshold last week (3 x 11, 3 x 10 the previous two weeks). I will strive for at least 8 hours per week total training time, but this winter has been tough. Wednesday off (shoveled snow for an hour). I have also been doing core exercises on the BowFlex which I think has contributed a little to the stubborn weight. I have been 189 - 190 pretty steady, but I'm firming my abs, arms and shoulders. So, I am a work in progress at this point. I am fit, but fat.

I'll be working up to eventually have 1 hour at TT threshold workouts, and close to an hour of short, higher intensity, intervals per week. I will add hill repeats in March once per week and sprint workouts soon. Overall my weeks of training will be ramping up volume and intensity now, one night long intervals (TT training), one night of short intervals or fast group ride, two long rides per week averaging upper aerobic with climbs, hill repeats, sprints and one rest day. No more than 3 high intensity rides per week. I like a 3 week ramp up, one week lighter or recovery week in every 4 week cycle. I use an annual periodization model looking for a peak in May/end of May and in August or September. I hate the real hot weather so I like to back off during mid June to mid July but do target the Firehouse 50 which is around August 2 this year.

I'm getting too old to mix it up with the young guys in road races (falls and injuries at my age could threaten continued involvement in the sport). However, being as fit as I am at this age is a huge reward all by itself. The small fast group rides and TTs are where it's at for me now. All for now.

February 24

Last Thursday I did manage to complete my 4 sets of 3 x 2 minutes at 310+ watts. It turned out to be 320+ watts after down load. That is 24 minutes at around 320 watts, or target effort, for the interval workout. Total workout was 1 hour 30 minutes. I have brought this up from 6 minutes total (at target effort) over the last 6 weeks or so.

Nothing much on Friday or Saturday, but Sunday was one hour steady on the bike at around 210 watts, with a walk of 40 minutes for a total time of 7:40 for the week.

This week started out with a long TT interval workout. After 20 minutes of warm up I completed 2 x 15 minutes at around 270+ watts, and 1 x 7.5 minutes at 270w+, for a total TT power target time of 37.5 minutes, or the most so far this year (total workout time on the bike, 1 hour 15 min. Tuesday just a walk. Winter storm watch. Dicey icey outside. 35 degrees, but lots of ice from last Wednesday's snow. More snow forecast for tomorrow and Thursdays so the outside ride is up in the air.

March 11, 2009

I just finished a 4 set of 3 x 2 min. at ~310-330 watts workout. Total time 1:17+. Time at Target 24 min. Similar to week before last. This is sort of a cut back or rest week so I only did as much as the most I've done so far...steps up again next week. 20 min warm up, 2 min rest between intervals, 5 min easy btwn sets, short cool down. This Wednesday.

Last Monday, 03-09-09, I did 2 x 15 min at 40K TT power (~275 av watts). Last week it was 2 x 15, 1 x 10, the week before 2 x 15, 1 x 7.5 min same.

We got outside last week. Thursday clunkers around the TinMan in fog/dark, 1:50. Friday 3:30 outside on road bikes, Mne-EauGalle-Durand25-Dloop back to EauGalle-Mne then around the lake. . Saturday 2:20 outside, Boyceville. 10 hours for the week overall.

Training going well but weight is stubborn. Hanging around 190, but 185 after last Friday and Saturday rides.