Training Log Archive: Flight

I came 4th.
A little dicey girl in red took the Crit. She was sketchy in corners she cut off the group of 6 in the last lap and won the sprint. I let my two teammate take 2nd and 3rd since they need points.

Holly and I had planned to try and lap the field. We tried to go on the second lap but couldn't get a gap. It was only our teams racing and my girls didn't want to get lapped so they pulled the group along. Good for them.
After about 10min when we still had all the group we eased the pace a bit a let other come around for a pull. I slingshot around Janelle about halfway through a got a little gap on the group and took a clean prime. Not enough of a gap to break fully though. So I continued to let others work in hopes of having a good finishing sprint. About 5 to go I called to holly that the little quite one in red was moving up and going to go for the win. Which she did. It was a good sprint to watch. Greg took a video.

Apparently the announcer commented on how much fun it looked like holly and I were having.

C • Exciting stories! 5

Frustrating.
My own team mates blocked me from chasing thee Cycledalia attack at the first turn around. I yelled at them to go and they let a gap open so I yelled at them to move so I could get around.

Holly had a 15src gap until the downhill then it grew to 25. I chased solo for over 20k until we turned into a headwind and their gap grew a bit more so I sat up and waited for the Juventus woman who was maybe 30sec behind me. Mistake. My pace with her was significantly slower than my pace alone. Within 5k riding with Juventus holly and her two teammates gap grew to over 2min.

Coming into a small downhill Juventus stopped pedaling, I yelled to keep the gas on, then a car turned in front of us I yelled stop pedaling and we both hit our brakes slowing right down just in time to hit the uphill.

When we got the tail wind again I was able to push out pace back up to high 30s but I wasn't enough to close any gap.

Final straight stretch I kept upping the pace until the spirit at about 48km/Hr. I was within 100m of the finish when I notice a truck that appeared to not be moving on the finish line. People were yelling at him to get out of the way and he was just crawling by a sat up a bit and waved my arms like a crazy person then noticed a small line to his left and took that safely through very quickly without ploughing into him. He was about 100 years old.

Holly ended up finishing 6min ahead of me.
Ugh.
At the end Holly and her one teammate said to me "fuck man we thought you were going to catch us the whole time. We just kept hammering. What happened? Why didn't your teammates ride with you?"

Face palm.

I got a lot of congratulations for trying to chase down that attack solo for that long.
TJ yelled at my to push every time his race came around, which I appreciated but I just didn't quite have the gear to catch a freight train on my own.
I hit 73.2km on the downhill spinning at 140rpm. Holly hit 74.1 not spinning. I went up the hills faster but only by a few seconds.

C • Attacks and cars 7

Spin out the legs.
Check mechanicals of TT bike.
Check course for hazards aka geese. All the geese on the road

Holly started ahead of me (and 3rd in the que) I figured I'd catch her quickly based on last year.
Not the case.
I was closing the gap but slowly. I checked my speed and was pushing around 42km/HR. She's gotten hella fast.
I keep pushing. We near the finish into the hill and I see that she has reeled in BOTH the women in front of her. She closes the gap and passes them both before the finish. I pass one and finish within 20seconds of holly.
Greg says the next woman to cross the line was well over a minute behind.

Fast.
Awesome.
Holly mentions a few women on her team this year are strong and she's suggested to them they recruit me to work with them on the RR.
This could be fun.

Awaiting official results

Results are up.
Official time 11:38 which is good for first place with 11 seconds on Holly in 2nd and 28sec on her teammate in 3rd.
Tomorrow is going to be awesome!

Also.
First ever first place finish!!!

C • BOOM 3

After a long drive with a less than fun rainy/muddy/broken intermission we made it to Saskatoon (and dinner). Paul said I could choose to do some post drive pre sleep sun salutations if I didn't want to spin for 10 min. So I did that.
All the stretching under the window.

5min easy spin
5min E2
5x (10sec E2 gear burst* + 50sec E2)
3min easy spin
5x (10sec E2 gear burst + 50sec E2)
3min easy spin
1min mid-MAP (265w) @ 95rpm to establish correct gear
3min easy spin
5x (10sec MAP gear burst + 1:50 Easy)
3x (2min @ 230-240w + 3min easy)
3x (1min @ 270-280w + 3min easy)
3x (30sec @ 310-320w + 2:30 easy)
Cool down

C • Yay, you're back! 4

Went to Bici jam. Only two of us showed.
Pushed the pace until we hit the 4 way after the airport road kicker north of the highway. Then turned left and came home via spring bank.

Lungs were good but I had a bit of a mucus issue form after about an hour.

Warmup: 5min E1 + 5min E2 + 5min E3.

PART 1:

Big gear max efforts.  Focus on quality of pedals stroke, but get the cadence up quickly on each rep.  Give yourself 5-10sec to prepare and drop the hammer right at 0:00 each time. 
2x (10sec 50-13 + 2:50 easy spin)
2x (10sec 50-12 + 2:50 easy spin)
2x (10sec 50-11 + 2:50 easy spin)

PART 2:

1x (1min MAP + 2min easy)
2x (1min MAP + 1min easy)
3x (2min MAP + 2min easy)
1x (3min MAP + 3min easy)
1x (3min MAP + 2min easy)
1x (3min MAP + 1min easy)
5 min cool down