Hello all – our workouts are a mix of fun and very hard work. We’ll continue to celebrate both this week. It’s your efforts to push yourself and to keep it FUN that keep us coming back. Thanks for your help to make this a TEAM workout! That’s point number one…
prior to 6:30pm – sign in and socialize
6:30pm – 6 lap “perfect paceline” warm-up (no socializing on this one)
two technique sprints (head up, in the drops, light gear, hips first, not 100%)
point number two – I’m big on having a plan for every ride. Doing so helps you move closer to your goals.
6:55pm – 4 laps team time trialing (teams of 3 and 4) in five second gaps. You must finish together, so that may mean one does no work, while another does a big amount of work. Communicate on the course and in the corners. Meeting and talking about ways to improve after ride #1
7:15pm – 6 lap “race”. Some will be dropped, some may soar off the front, but the majority will be together and should work to “their” plan. For instance, practice following a wheel and not getting dropped, or saving every bit of energy for that last lap to make a big effort, or stay with the second group and bridge to a group up the road, or seek out optimal position in the field. So many options!
7:35pm – 4 laps team time trailing – going for a faster time
7:50ish – cooldown
I hope to see you there! Larry
Nevada City Classic
Field size 85
Result 37 Overall 6th cat 4
It was a hot day in Nevada city and I was a little late to getting my numbers pinned on my Jersey so my warm up was about 15 minutes. This would be my first category four race and the first time riding with such a large group. The course was a 1.1 mile lap with basically nothing but uphill or downhill. The road surfaces were good and anything that was sketchy was spray painted and noticeable. Once the race started I was towards the back of the large group and not really worried about fighting for position because the pace was fast and many riders were dropping off. I was able to hang on with the front group for maybe the first 4 laps after that I was basically riding alone. After being dropped from the front group my goal was to finish the race and not get pulled out. I continued at a hard pace and was trying to keep the group in sight. I was hurting and pushing myself way to hard if I was going to try to finish the race. I slowed my pace and was able to recover a bit. At this point the field had already been split for many laps. I dont remember exactly when I started using the neutral water station but I was using it alot towards the second half of the race. There was also a guy that was spraying the riders with a hose to cool them off near the water station. I rode through the water every lap. I was thankful that guy was there. I was frequently taking the bottles to dump on my head to keep me sanse and cool enough to continue. Throughout the race I saw two or three riders overcook the second turn and run into the hay bales but they were able to stay upright. There was one crash that I am aware of and that happened on turn two. I was cautioned for the turn but the race continued. I was able to throw a water bottle to some children who kept asking for bottles and enjoy the race. Despite there being 85 riders that started the race only 43 riders actaully finished. I was fortunate enough to not get pulled out of the race and was lapped with 2 or three laps to the finish. I was happy to finish and enjoyed the coruse and spirit of the fans. This race was the ultimate Hammer Fest!
Jun 16, 2012 Race report
Typical 45+ 1,2,3/ 55+ 1,2,3 race, smooth riding for the most part, quick but not too bad. Wasn’t prepared for the heat, though, I didn’t feel well drinking hot Gatorade so I coasted around in the pack. At one point I realized that quite a few had dropped off and I was at the back, so I moved up and within seconds of that there was a crash at the back. Providence or dumb luck. On the last lap on the back side the group split into two files, I went with the one on the left which was moving up, I was about fourth wheel, but it stalled and by the time I dove over to the right I was in the back third of the pack, cruised in in 12th. Tim O’hara rode, and rode well “nipping” me in 11th. One of these days I’ll get it right. Rode back to Fremont into a headwind as punishment.
6:15-6:30pm sign in, socialize, or roll. I’ll be there to answer questions
6:30pm 6 lap warm-up in a perfect paceline increasing speed from 20 to 25+mph (6:50)
two technique sprints (7pm)
three laps with sprints from T1-T2 and T3-T4 (8 in total) (7:15)
three laps at the starting (green) line – 1st lap together and 20mph, 2nd lap together and 23mph, 3rd lap “ride to win” (7:25)
three laps at the starting (green) line – 1st lap together and 20mph, 2nd lap together and 23mph, 3rd lap “ride to win” (7:35)
three laps at the starting (green) line – 1st lap together and 20mph, 2nd lap together and 23mph, 3rd lap “ride to win” (7:45)
Jun 11, 2012 Race report
No in Field:14
Decided to ride this TT the day before to see if I had recovered from my illness. The day was very windy but the temperature was perfect. This event is held as part of the Folsom Cyclebration and the TT was the first of the three events.
The course is 10.8 miles on a closed road,it runs along side the South Canal, so no traffic, pedestrians or other cyclists to get in the way.
The route has three small inclines which are within the first two miles, on the outward leg they are no problem, on the return though the first of the climbs was into a very strong head wind. All the women entered in my field started, I was the last rider so I had decided who my “carrot” was to catch. My main rival started one and a half minutes in front of me, we are very close in times, but she has just got the edge on me, so as long as I finished within a few seconds of her I know that my fitness is coming back.
I did pass my 30 second and 1 minute riders on the way out and then caught my 2 minute rider on the way back, having targets to catch certainly keeps the concentration and motivation high. The wind was so strong that my speed slowed a bit just before the first rise on the way back.
It took a long time for the results to be posted and when they were they were out by 20 seconds. My official time was 27.43 but my actual time was 27.23. I was very pleased with my second place and hopefully by my next event I can reach the top step.
Congrats to everyone that raced at Dash for Cash!
sign in before 6:30pm
roll around and/ or socialize
prompt departure at 6:40pm
team paceline warm-up north on Cherry to Central. Make sure we are all-together.
***1st attack session starts after we turn onto Central and continues all the way to Thornton Ave.
re-group at the intersection of Central and Thorton
—> fastest riders can turn around and ride with slower riders
team paceline from Thorton/ Central until we make a safe left turn into Don Edwards Regional Park
***2nd attack session starts after the stop sign at the top of the hill and continues all the way to the bridge
re-group at the bottom of the bridge
—> fastest riders can turn around and ride with slower riders (not just standing around)
***3rd attack session starts at bridge heading back and continues all the way to the stop sign
re-group at the stop sign
***4th attack session starts after the stop sign and continues all the way back to the railroad track on Central just before Cherry
—> fastest riders can turn around and ride with slower riders (not just standing around)
team paceline back to Eureka and Stevenson, should be back by 8pm
Your goal, should you choose to accept it is to win each of these four attacks. You may need to attack early (bit don’t get caught), you may need to attack late, you may need to concede your “victory” to a teammate so that they don’t attack you and leave you behind (sometimes 2nd is not “first loser”), you may need to sit one attack out to win another, you may want to help or encourage a teammate that is lagging behind. Have fun with this!
Modifiers***lead, draft, go hard on all 4, go hard on just a few, turn around early…but BE SAFE out there!
Mount Hamilton Road Race E5/ Public
Teammates: None in my field but Bill in M45 ¾
Field size 40
This race was a sprint up to the observatory and would be my first time climbing Mount Hamilton. The road surfaces were nice and I had plenty of time to enjoy the scenery because after the fist climb I was off the back. The pace was much quicker then I had expected. By the top of the first climb more than half the pack had fallen away from the leaders. I was able to work to with one other rider who had a similar pace. Two other riders were able to bridge the gap and now I was working in a group of four as we started up the second climb. After sitting in for a while I realized my placing was not going to be very high and so I decided increase the pace of the group, even though I knew I would be unable to hold on if they held the new pace. I was dropped soon after. I found a comfortable pace and stuck with it for most of the way up. I would occasionally try to push the pace a little harder to try and make up some ground on the leaders. The last six mile climb seemed to go on forever and there were many twist and turns before I finally made it to the finish. I finished in 1 hour and 24 minutes which I was pretty happy about. The guy who got first was able to make up 5 minutes on myself. I finished in 15th place.
Got to the coarse early around 6:30am. Start was at 7:40. Got number pinned and started to roll around the coarse with Roy and Geno to warm up. Roads were wide, 3 lanes on two sides, 2 on the other 2. Smoothest road surface i’ve raced on, only a few slightly sunken manhole covers to radle you on the coarse. Sun was coming out so i was warming up nicely after a few laps.
With about 5 minutes till the start we pulled to the start line. We had six team members for this race which was nice. My strategy was going to be try and sit in and be patient, look after team members, if one of them gets caught out in the wind let them in, help Geno out at the end if I had anything left. He had the best shot at a good placement and i know he’s strong and can probably manage on his own.
Whistle blows and we’re off. The first 10 or so laps are pretty uneventful. Speed was pretty low around 24-25 avg around each lap. We were bunching up in the tighter corners, turn 1 and 4. Turns 2 and 3 were huge so we could go 4-5 wide. E5 there were no cash prizes and as a result not much dashing early on. I stayed near the middle and around the other guys. It was pretty easy to move around the pack. Riding next to Geno with around 7 to go i looked back and noticed we were at the back, so I let him know we should probably start moving up. I had a feeling it was going to get a little sketch with such a big group and the low speeds. There was a lot of energy there to be released in a big sprint.
Around 4 to go I made a move to the front. Speeds weren’t that high so it was pretty easy. Got within the top 10-12 riders and just sat in. 3 laps to go I started to feel the speed picking up. It was around 27-28 avg around each lap. I was glad because I didn’t want to see an unsafe finish. I was holding my position in the top 3rd of the field and i knew i wanted to be there in case something happened. Second to last lap speed is pretty intense we’re starting to go through the corners pretty fast. Right after turn 4 I hear a crash behind me. I don’t look back since i was afraid i might lose it just doing that. I was thinking crap we had guys back there. Last lap went through the next turn and then looked back to see what the damage was. There wasn’t much of a field left. Didn’t see Darryl, Roy, Ken or Tony. Crap. Just me and Geno ahead of me. Speed was still high, going through turn 3 my rear wheel hit something and jumped. Saved it. One other guy yells at me Close one there! I’m thinking the same. One more turn thank god. Not sure why but the guy in front was setting up the last turn from the right lane. I swong out to the middle lane to have a better line. The guys in front of me started to get out of the saddle heading to the finish. My heart rate was going through the roof so i wasn’t going to try and sprint. Those guys started to pull away. Oh well nothing else i can do, just try to hang in there. I think i saw one guy go by but i was able to hold on to 10th place my best finish so far. Geno sprints for second place. Great job!
Rolled around one more lap to cool down. After turn 4 I see my brother sitting on the grass holding his shoulder. Not looking too good. Glad all the other guys made it through. He went to get it checked out and its a broken collar bone. Unfortunate he’ll be out for a little bit but should be ok after 5 weeks.