The Self-Trained Cyclist

In the past I've had a few opportunities to get a coach to help with my training plans and workout schedule. Each time I've taken time to consider the pro's and con's. Each time the pro has been the great fitness I should get by paying to have a knowledgeable coach. Each time I come to the same conclusion, this is my hobby and I'll feel much better accomplishing it as a self-coached cyclist. It's my activity, I want the sense of accomplishment I'll get by doing it myself.

Now I'm not above learning from others, I have some good books. Joe Friel's Cyclist Training Bible and Allen and Coggan Training and Racing with a Power Meter. Both of these are excellent sources of information and I continuously use them as references. Best of all, they make it sound easy!

I should provide you with some background on my athletic endeavorers so you know where I'm coming from. Way back I did some high school sports, nothing spectacular. Then I spent a few years in the Military. Once I got out, I pretty much retired from running, I took a few years to focus on College and got fat. Then I picked up cycling, more specifically mountain biking and have gotten into it a little more each year, road riding, centuries, tours, some racing then cyclocross. I've really only started working to get into race shape and improve my results just the last 3 years. I guess what I'm trying to say is, I not a former elite [or even good for that mater] athlete looking to re-find my form. I'm more of a nerd trying to get fast.

So why am I putting this together. I've been pretty frustrated with my fitness lately. Last year I didn't feel things went that well so I tried to make some changes. Sadly, as near as I can tell, things haven't improved much this year. I've lost some weight but the power numbers are about the same, which is really an improvement because my power to weight ratio has improved but it hasn't been enough.

I recently wrote about my FTP estimation test, since then I've been doing workouts to improve that number. Longer sustained efforts near that level to get my body to adapt. According to that last test I had an FTP around 304 (the test spiked a little at the end so with some analysis lets call it an FTP of 300W) lately I haven't been able to hold anything near that number. If I held 300W for an hour, I'd ride right into the grave. Of coarse I have a pretty good training block in the legs now and they're pretty tired. I'm going to re-test next week so I guess we'll see were I am then.

I'll be posting more on my training in the coming days and weeks leading up to cyclocross season. The summer solstice was this week, the days are getting shorter, CX season is coming! I really feel like I should be able to upgrade this year, as last year I was starting in the front row all season due to my BCR points. But, we'll see.

Loving the morning rides

Everything is so green!

Good Morning Denver

Got in a couple of runs up lookout.

Cannondale Flash 29er Lefty Blow Out

So last week I went mountain biking at Lookout and had a great time! The Flash 29er was outstanding. The now tubeless small block 8 tires had issues but we survived and now I have them fixed.

Last Thursday I was finally getting time to clean up the bike when I noticed the Lefty was leaking oil down the side of the fork from the top. I cleaned it up and started playing with the fork some more. The fork no longer locked out when I turn it to the locked out position. The best one was when I push down hard on the fork oil would shoot out the holes in the side of the dust cover boot. Just shooting over the brake rotor. oil + brake rotor = better not go too fast!

So, basically the Lefty's out of action. LBS says the seal is blown and they want to return it to Cannondale for warranty service. Also heard they had another 29er Lefty come in last week with a similar problem. From what I remember about the ride last week, I didn't hit anything big or in an awkward position. So, I'm without a mountain bike. Fortunately the Winter Park race I was going to do last week let me move my registration to a later race. I'll let you know how long it takes to get repaired. I hope it'll be soon we're getting into the mountain racing season and I want to get out and ride!

Raced CSP 30+ Open Crit Tonight

We averaged 26.6 mph for 52 minutes. People were getting lapped two
and three times. You had to be very careful the guy in front of you
didn't open a gap you couldn't close. The wind made the gaps I could
close small and I closed a lot of gaps. I survived with the lead group
but it was a big effort. I'm calling it a little win in the training
department, you can't get that kind of workout alone.

Sent from my iPhone

Beautiful Morning for a Ride

Mountain Biking Lookout Mountain

Last night I got out for a most excellent mountain bike ride with my friend, "The Burn" race director, Robert. I have no idea why I haven't done this ride before. It's fantastic! Great climbs fun descents and some good technical stuff to keep it interesting and make me want to come back and get it right. Thanks. The trail was Awesome!

Now I'm sitting here at work trying to figure out when I'll make it back to this loop. Oh man, I gotta get to work.

Photo's next time I go up!

Good Warning

That Baby's Done!

Need new tires. Glad this one got me home!

Is BP going to pollute the entire North Atlantic Hemisphere?

Sweet, if this is right BP will have screwed up not only the Gulf but the Atlantic as well. And if I read the model right, it's only for the top 20M of water. What about the plumes that have been reported at 3000 ft below the surface?

I wonder what our grandkids will think of us? "Grandpa, did fish really live in the sea? You ate seafood? Did birds live near the ocean? You could play on the beach? Wow, your lucky Grandpa."

The model is from the National Center for Atmospheric Research, part of the U.S. Commerce Department.