Friday, July 31, 2009

Friday, July 31, 2009
I didn't ride with the heat, and I didn't workout. I spent the week in my air conditioned bedroom as much as possible. Tonight was my first XC ride in weeks. I really need to be riding XC at least a couple times a week. I rode Beaver with Ann and Bradley (10 years old). Bradley led and kept an overall good pace. I was able to stay in my middle chain ring most of the time. Although at the top of the first climb, my crank fell off my bike :) Disclaimer - I did not install the crank (which was installed in early June). So I put the crank back on and we rode for almost 2 hours. Tomorrow I will take it apart, clean it and re-install it. This crank takes a lot of muscle to put on; thus I may have to borrow a long handle (like 2 feet long) for the allen wrench.

Saturday, July 24, 2009
Went Camping at Capital Forest for the first time. Just one night. We (Fredrika, Cheryl and I) set up camp Friday night. Saturday, Susan and Peggy met us at the campsite. We shuttled the Supper D course. It was a blast. This might be my favorite local ride. There are steep sections, rooty, drop sections, fast swoopy sections and some quick climbs thrown in (just to keep us on our toes). Took us about 45 minutes to ride it (with breaks and re-grouping). For the race, the expert men riders are 16 minutes. Beginner women range from 24 minutes to 54 minutes. I did great on the descents, but the climbs I struggled with. The race is mid September, thus I'd like to ride it at least one more time before the race. I also need to be riding more xc if I'm going to ride (and not push) the climbs. One of the climbs was a little technical and I pushed it...so I need to be riding more.

Wednesday, July 22, 2009

Wednesday, July 22, 2009
Today I got in a 30 minute stair stepper workout. I'm finding I'm not getting to bed (or to sleep) before 10:00-11:00pm. I'm not having trouble getting up at 5:00am (yet) but I'm expecting to be a bit over tired by the weekend. Last night was the first time in about a month I made it to my sewing class. The thing I find amazing is how relaxing sewing is. It makes me realize that I don't relax very often. Today was the first day parking by the gym (it was $32 less a month than parking on campus) and walking to work. It is only a 6 block walk (10 minutes).

Tuesday, July 21, 2009

Tuesday, July 21, 2009
Today's workout was 30 minutes on the stair stepper followed by lower body weight set plus some core.

Today I bought a parking pass, it is official, my days of taking the bus are over. I decided that I missed swimming and the SU masters swim team is the most convenient place for me to swim. I'm enjoying the extra workout time this is giving me in the mornings. I can get a full hour of workout in rather than a quick 20-30 minutes.

Monday, July 20, 2009

Today's workout:
30 minutes on the stair stepper followed by upper body weights.

Sunday:
Easy 15 mile road ride (out and back from Marymoore).

The weekend of great plans went out the window. I managed to catch another cold last Wednesday. It is becoming very obvious to me that my system is still fairly weak and I need to take better care of myself. Started my vitamins this weekend. Good news is that my attitude and outlook have been very positive. I have great hope for my riding.

I decided it is time to join a bike team. I'm leaning towards a team that a freind is on. I really like racing downhill and this team caters to all disciplines of mountain biking. Not sure what the benefits are of this team over others. The main benefit I see is product discounts. I'd love to find a team to train with, but I don't think it is in the cards for a co-ed team and probably not for me this year (I haven't built up much speed).

Wednesday, July 15, 2009

Update

Swimming:
The SU pool is closed for two weeks. I'm not anticipating swimming until the pool re-opens on Monday July 27th. I may be able to sneak on swim in on the weekends (at the community pool).

Weights:
The SU gym is closed this week (so I'm not lifting weights this week although I will try for a weekend session at home).

Running:
My Right foot is still sore. I'm walking fine (for short distances). I'm guessing it will be a couple of more weeks before I can run. Next week I'll start up the stair stepper at the gym again. Not exactly running; but it is good exercise and good cross training.

Road riding:
I did a short road ride last week and my foot complained for most of the ride. The tight road shoes were a bit too much. Today I'm giving it another try. I'm taking the road bike out for a Burke Gillman ride (1-2 hours depending on my foot). I'm hoping that my foot has healed enough to road ride.

Mountain bike:
I'm riding Colonnade (skills) on Thursday, Lake Sawyer on Friday (chasing a faster rider), Tiger on Sunday (long 3 mile climb followed by fun descent). Thankfully the mountain bike shoes are very loose and don't hurt my injured foot.

Monday, July 13, 2009

Race Weekend

Friday, July 11, 2009
I was up late on Friday night (working till 10pm) and up early on Saturday morning to meet Ann and Drive to Mt. Hood. We left Maple Valley a little after 7am. We Pre-rode the course Friday afternoon. Ann and I rode the top about 4 times; which gave us shorter lift lines and additional time on the more difficult part of the course. The top of the course is crummy gravel road with ruts, big rocks and sketchy corners. I had my first crash on the new bike and had to ride down to the bottom of the hill to straighten out my handle bars. The crash was minor; but it cost me a couple of runs. I got one last run down the full course after catching the shuttle (full of stinky guys) over to the lift. After the riding we had a quick dinner and headed back to our adequate but sparse hotel room to clean and repair bikes. It took a while to get Ann's brakes to quit rubbing and to find the thorn that was causing a slow leak in one of Mitch's tires. By the time we finished it was 11:00pm (way past my bed time for the third night in a row!). I slept incredibly well which wasn't surprising since I've been pushing too hard. I got in a solid 7 hours.

Saturday, July 12, 2009
We had breakfast at the motel (I brought a cooler full of food - thankfully) and loaded the bikes. We arrived around 8:00am and had our one pre-ride on the course. It was drizzling which made the course much better but the fog and drizzle cut down visibility. None the less I had an excellent pre-ride; but only a few seconds off my race time 2 weeks ago.

I decided to race my tires at 22 psi (25 is listed as the lower limit). By the time we raced, it was raining. Those that didn't wear goggles wished they did; and many that wore goggles wished they didn't. I kept my goggles in my coat until moments before my race began. I placed both feet on my pedals and balanced leaning on the chute. I rode the rock garden well but wished I had an extra power at the top to get my speed up quicker. I rode the first corner very well. I barely used the brakes going into the corner, leaned the bike well and looked for the straight away. Probably the best corner I've ridden. I had plenty of speed coming out of the corner and managed to get a few pedal strokes in. I didn't have a hard enough gear (I was on 5 should have been one or two harder).

The red dusty corner was still loose; and I was on it quicker than I expected. I broke hard and then coasted around the corner on a crummy line which seemed to be the reality on all the upper corners. I pedaled hard coming out of the corner and came to the Cat II cut off: where the Cat II racers made a hard left leaving a difficult turn for us through the rocks and dirt they pushed up. Again this corner came up fast and by this time my goggles were covered with rain droplets making it difficult to see. Visibility was poor. I threw my weight back and broke hard using both brakes slowing down fast but not able to negotiate any turning until I my speed was scrubbed, I took the corner as best as I could which was slow and clunky at best.

Coming out of the corner I accelerated hard trying to sit for a few seconds to give my legs a rest. I didn't carry enough speed through the next section. I'm always expecting a corner instead of the easy slight shift to the left. By the time I realized I wasn't upon a corner it was too late to pick up speed. The next corner came fast and I had to force my weight back and down as I used both brakes to drop my speed. I negotiated this turn better than the previous turns and stood up to accelerate out of the corner. By this time, I got use to focusing beyond the rain droplets on my goggles. I didn't carry as much speed past the chair lift because this was one small section of the course that we didn't get to pre-ride. I started pedaling once I was back on the road. I slowed for the last road corner (big gravel and fairly tight corner). I accelerated well to the hard left onto Nar Nar.

I rode Nar Nar well. I maneuvered through the trail well. I cut my speed coming into the corners and accelerated well coming out of them. I caught up with TJ (the last of the young male beginners) and found myself looking for a place to pass. Finally we came to a hard left with a upper and lower burm. TJ took the upper track and I accelerated through the lower track. I lost some valuable time following him; but trying to ride around could have meant a crash. I was out of breath and my legs and triceps were hurting. I came out of Nar Nar with good speed and got a few pedal strokes in before I started the descent to the finish line. I'm not comfortable standing up on a descent and pedaling. I had great speed coming down the last hill and didn't need to use my brakes. The gravel road felt very stable. I was traveling pretty fast as I came up to the water bar just a few yards from the finish line. I jumped the water bar and flew through the finish line. My time was 9.02 minutes (1.03 minutes faster than my last race!) which put me into second place. Ann came in first at 8:34 minutes. A first place at Mt. Hood is definitely possible! I really like racing downhill. This was the most fun I've had at a race.

I need to work on: fast gravel corners, overall fitness, sprinting. I've qualified for nationals. I'm not going (they are next week in Colorado). I'm guessing this may be the last time I qualify (at least for a while) assuming I move up to Sport division (where there is more competition) next year.

Friday, July 10, 2009

Weight Room

Friday, July 10, 2009
I didn't get enough sleep last night, I'm thinking a lot about the upcoming race and about riding in general. I normally don't stress over riding...I hope this isn't a new habit! I swam for about 650 yards. I was tired and just tried to get some yards in. I work late tonight and then I'm up early Saturday to drive to Mt. Hood Oregon to pre-ride the Down Hill course. Then race on Sunday.

Thursday, July 9, 2009
I arrived at the SU with my right foot still sore. I decided to give the stair stepper a whirl and really liked it. Only spent about 15 minutes on the stair stepper. I then got in an upper and lower body weight workout. It will take a few more times to get comfortable in the weight room again. On the bright side, SU has really improved their weight room!

Participated in the 2 hour Freeride Thursdays clinic on rolling off objects, riding rock gardens, etc. I did really well. Rode the whole rock garden including one large drop that I've avoided in the past.

Wednesday, July 08, 2009

Wednesday, July 8, 2009
Day two of swimming. I paid for summer quarter. swam about 1000 yards. It is clear that I will need to swim the next two weeks (somewhere) while the pool is closed. I don't want the little I've gained this week to be lost :)

Bailed on last nights tokul E ride and took a long nap. I'm having trouble getting myself to go to sleep by 9pm so I can get up at 5:00am. I figure it will take a couple of weeks. I'm starting to think about this weekend's DH race. We leave Saturday morning, ride the course Saturday and race on Sunday.

Monday, July 06, 2009

Back on the swim team - quit the bus!


Monday July 6

Today I drove to work and swam at the SU pool (Master's team). I've been looking into different gyms in Issaquah, trying to get myself motivated to workout more. Today, I decided to quit the bus! I save money and the environment by riding the bus; but I don't workout as much. I find that with an hour ride each way, I'm just not getting my workouts in. I haven't swum consistently since I started taking the bus (2 years ago). I can workout at home (before work), but only for 30 minutes. I have a difficult time making it to group rides after work because I don't get home till 5:30 (at the earliest) and thus I have trouble making it to a trail head by 6:00pm and forget the 5:30pm starts. Thus, I started the swim team again (starting summer quarter). I'm swimming 3 days this week and then the pool is closed for 2 weeks. The days I'm not swimming I'll run and lift weights. The week that the gym is closed I'll bring my road bike and ride along Lake Washington boulevard. The key for me (for the next 3 weeks) is to drive I-90 before 6am (due to the west bound lanes being closed).

I'm also bringing a bike with me to ride after work each day. I'm really excited about my decision to stop riding the bus. It gives me a full hour workout in the morning and I get home 20 minutes earlier at the end of the day (if I don't go ride). This is probably the best decision I've made in many years.

Sunday, July 5
Rode Tokul East with Ann, Mitch and Fredrika. I climbed well and realized that I need to push myself on the climbs (especially when they are not overly steep). I don't know that I can keep up with either of them climbing, but I think I could come close if I pushed myself. My heart rate was only around 80-85% of MHR. We rode last frontier. Wow was it steep! I rode really well except I walked the switchbacks that were steep and tight. I need to practice switchbacks at Colonnade on the Nomad! Then we rode Flowtron. Flowtron is a trail that traverses back and forth across a big gully. You ride down one steep side and try to keep your speed up to make it up the other side, then a tight turn and repeat about 8 times. I was fine on the riding down and back up; but the turns were difficult. I found I wanted to stop after each run and then getting started down the next one was tough. But I rode them all except one with a big drop in the middle. These two trails will definitely help me get more comfortable on steep runs. This week's freeride Thursday is on steeps and chutes.

Thursday, July 2
Free ride Thursday was all about riding skinnies and getting off skinnies. I did well (on the Nomad). We learned to vault off the bike, and I was doing great until we moved up to a skinny that was about 4" off the ground. My leg caught on the saddle and down I went. I sprained my big toe and could hardly walk the following two days. This meant I didn't ride on Friday or Saturday.

Tuesday, June 30
Met Friends (Ann, Mitch, Dennis, and Linda and Ray) at Tokul East. I decided not to ride with them (I'm a slow climber). I climbed the first road to the top (it was a ride/push deal). Then I rode half way down and crossed over to road #2 then descended to cross back to road one by the pond. My goal was just to get a sense of the place (so I don't get lost in the future). Had a good ride, the climb took me a full hour.

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