Wednesday Night Cyclocross practice was awesome. I didn't run because my specialized shoes were painful to try to run in....good to know. I wont wear those for cyclocross! I felt really strong. I've only been on the cyclocross bike for a little over a month, yet my fitness has improved greatly. On the practice course at the end of the evening, I started pushing a tougher gear which was great. I rode in the women's group (Cat 1, 2, 3, & 4). I had a great time. I felt like I rode well. I really need to practice barriers (which I did practice a bit after the workout), I need to do more running (which I am) and I need to practice getting on the bike. My front derailleur isn't shifting to the large ring, so I need to work on that this Saturday. I'm also going to try to set up my tubeless wheels this weekend.

35 minutes walking on treadmill (1.75 miles). Tonight is Cyclecross practice at Marymoore park. Should be fun :)

Today's workout was jogging on the treadmill. 5 minute warm up followed by 18.5 minutes at 3.5 (17 min mile) followed by 1.5 minutes at 4.0 (15 min mile) then a five minute cool down.

Weights:
2 sets of 10x15 bicep
2 sets of 10x20 triceps
2 sets of 10x5 shoulder lifts
10 squats
10 lunges
15 step ups

First Cyclocross race

Monday, September 27, 2010
Today was walking on the treadmill (30 minutes). I kept my speed between 3.0 and 3.5 and increased the incline (10 at the end). Followed by core and Bench press one set of 10 x 55 and one set of 8 x 55. Tonight I'll set up a set of tubeless cyclocross wheels. I've ordered a inexpensive trainer wheel for cycle U.



Sunday, September 26, 2010
First Seattle Cyclocross race of the season. I had a great time. I kept my heartrate between 90 and 93% of Max Heart rate, except for the run up (long dirt hill where you carry the bike) where my heartrate was closer to 95%. I really enjoyed racing cyclocross. Actually I really like riding the cyclocross bike in general. It is fun and a good challenge. I came in 19th out of 20 in the Masters Cat 4 (over 35) class. There were two women (one Cat 4) who started with us that came in behind me and two that were DNF. One woman was faster on the hill climbs but I have more technical skills and descending skills so we played leap frog until the last lap where I was able to pass her and put some distance between us. This was the first time I rode my cyclocross bike in the rain/mud. It took me a little while to get comfortable with how fast I could descend and be in control. So I think each race, I'll naturally get faster due to my getting comfortable on the cyclocross bike. My dismounts were fine. My mounts were not good. I don't have the strength to do a cyclocross mount after a run up or after an obstacle. More running is needed.

Wednesday, September 22, 2010
Wednesday night Cyclocross practice was great. I had a lot of fun. We started by running the field which was good for me. Then stretching, pushups, crunches and jumping jacks. I joined the beginning group which worked on mounts and dismounts. Then I rode the course for 30 minutes. I plan to do this every week.

Wednesday, September 22, 2010
Today I jogged at 4.0 on the treadmill for about 20 minutes and then did a few intervals two at (:30 x 6.0) and one at (:20 x 8.0). Felt really good. Followed it with upper body weights and some core.
Bench 2x10 @ 50
bicep 2x10 @ 10
Tricep 2x 10 @ 20
Lats 2x10 @ 70
2 planks
2x 10 crunches
2x 10 lower abs (leg raises)
2x10 back

tonight is cyclocross practice at Marymoore!

Tuesday, September 21, 2010 - Simon clinic at Green Lake.
The private clinic with Simon was great. He set up a few practice areas and a short course. I really enjoyed the technical aspects (especially the descents). The big learning was to use the downhill to get back up the other side. He had me initiate the turns early so that I was able to accelerate into the climb. I'm still pretty strong...which sort of amazes me but shouldn't. My downhill bike is 42 lbs and I pedal it a lot in the summer so I have really good leg strength. Simon was surprised at my climbing ability. Once we finished the clinic he set up at short course with two descents and 2 climbs and I rode it for 10 minutes which felt good. I must say, I had a great time! Simon was really good to talk with, he reminds me that I'm a really good technical rider - it is important for me to hear it, because I forget! I'm thinking I'll race this weekend. Simon encouraged me to start racing soon before the other racers get too fit...which makes sense. I'm looking forward to cycle U starting the first week of October. Before that I'm thinking I'll go play at Green Lake Monday night. Also, I forgot how busy and energetic the Green Lake area is. The energy there is great. I had a good time!

Monday, September 20, 2010
I jogged on the treadmill today for the first long jog (30 minutes). I've been walking and throwing in a few intervals this summer. I decided it is time to start jogging. Jogging at my walking pace.


September 1, 2010 - 2nd ByrnInvent Cross practice. The skills are getting there. I practiced the cowboy dismount and was able to keep up my speed a bit more.

Whistler runs 2010

Whistler Runs I've ridden in 2010

Green:

Easy Does It

World Cup Single Track

Blue:

Crank It Up (2009)

B-Line (2009)

Ho Chi Min (2009)

Ninja Cougar (2009)

Karate Monkey (2009)

Blue Velvet

Devils Club (rode successfully over Labor Day)

Lower Angry Pirate

Intermediate Skills park drops (all three)

Heart of Darkness

Long Horn

Black:

Upper Angry Pirate

A-line

Freight Train

No Joke

Duffman

Too Tight

Original Sin

Monkey Hands

Joyride jump park and first drop

Double Black

Schlayer

Lower Whistler Downhill

Dirt Merchant

First GLC drop (rollable one)

Downhill skills

Although I only raced in one race (I was sick during the fourth race on July 25th and then had an allergic reaction to the antibiotics the doctor gave me). I feel good about my DH skills. I've been at the Duthie bike park working on skills twice a week. My accomplishments include:

1) riding the fourth drop in the beginner drop zone,

2) riding the top of the HCL (not the drop) - the skinny and first jump.

3) riding the first drop on Ryan's line

4) riding the squirrel catcher on Ryan's line

5) getting air on the table top at the bottom of 2Hi

6) getting air on all the jumps on Luna line and air on the last table top on luna line.

7) riding the skinny in boot camp (just within the line).

8) riding the mini slayer on moving on

9) riding the entrance to Braveheart

10) riding and hanging out with friends :)

Cyclocross:

Monday, August 23, 2010 I took the cycle U cyclocross clinic. Tuesday, I showed up at the team cyclocross clinic (very thankful for the cycle U clinic). I had fun meeting a few people from the team. Then then following Monday, I participated in the second team cyclocross practice. I'm having fun and needing much more practice.

Whistler

Monday, September 6, 2010

Just home from Whistler. This was the fourth trip up there. I rode a total of about 15 days up there. Two trips were for Simon's clinics which were really good.

Lesson's learned from Simon:

1) dipping the outside foot on turns - outcome, I'm riding much faster

2) My dropping technique is really solid - outcome, I've got more confidence on the drops.

3) My right knee comes in when I'm tired. - outcome, I'm riding with cow bow knees more often

4) toes down pulls me back into neutral saddle - outcome, I'm not getting behind the bike as much.

5) left turns are better than right turns - outcome, I'm paying better attention to my turns.

6) pushing on the pedal (toe down) like it is a starting block (around corners), - able to carry more speed into the corners.

7) keep my body low and chest down towards the bars.

the clinics were expensive, but it raised my riding ability up quite a bit.

Labor day weekend I rode

Friday with Linda and Kathy.

We rode lower Whistler downhill. My first double black diamond. It had two steep (fairly smooth) rock faces which I rode well. I endoed and hurt my upper left thigh (in the tech section) which was fine the next day. It kept me from doing much more riding friday. So I rode crank it up (three times), rode freight train, and lower Whistler downhill. I also introduced Kathy to gin martini's.

Saturday rode with Ray, Linda, Bob, Crash, Kathleen and Stephanie.

Warmed up on crank it up. Then rode original sin, Duffman, no joke with Ray, Linda, Bob and Crash. Followed by freight train and B-line. Then rode Slayer with Ray, Linda, Crash, Bob and Stephanie. I walked a couple of rock faces, and had a great time riding. I found that I really like riding with Ray and Linda and trust them and their judgement. I rode really well. Then rode Crank it up with crash and did a run with Kathleen. I felt like I could have kept on riding for another hour or so. best I've felt on the mountain. And I seemed to get over my nervousness at riding the top of the mountain. I also rode the step up of the road and didn't just roll it, actually got air and made it to the top of it.

Sunday was a disaster (here is a bit of a rant):

I didn't sleep well. Saturday night, another rider asked that I ride Crank it up with her first thing before the park got crowded (which means right when the park opens). She wanted to meet at 9:30am. The lift opens at 10:00am so I said I'd meet her at 10:00am. I felt like I should ride with her, because others have been so gracious to lead me through challenging (for me) terrain. But I had reservations because I had not made it to the slopes at 10:00am the other mornings...and didn't want to rush. Not sleeping well, I had to force myself to get up and get ready. I didn't have time to make breakfast, so I stopped at Hot Buns and got a roll and coffee. I met up with Bob there (he was having his coffee leisurely). I had to gulp my coffee and get moving to get to the lift on time. I got to the lift a little before 10:00am with less than 1/2 the normal amount of sleep and 1/s the normal amount of coffee. It was almost 11:00am before the person I was suppose to meet had rented her bike and was ready. I don't know her well, so I tried not to be too annoyed, then her husband and another woman showed up to ride with her as well. So I missed the best two runs of the day (when there isn't anyone on the mountain), missed extra coffee, and sleep to start riding late. The other woman talked her out of riding Crank it Up and so the four of us rode very very slowly (at her pace) down B-line. So I was annoyed because she was the one that wanted to ride as soon as the lift opened and then she was an hour late getting there and getting ready. Plus as a new rider she wants someone to ride with her, but she arranged for 3 people to ride with her...she didn't need me there at all.

After that 40 minute run (it was pushing noon) I rode with Crash and Bob. They both said they wanted to ride behind me. Which seems stupid because I'm slower than them. We got to the top, and Crash takes off (I'm relieved to not have him behind me) and Bob waits for me to leave. So I start down the trail as fast as I can ride (because I don't want to slow Bob down too much) knowing that Bob is behind me. Then he passes me and cuts me off on a berm. I barely made it through the first three jumps not feeling like I had control. Apparently, he only wanted to ride behind me so he could cut me off! At the bottom, I wasn't feeling well, and I was frustrated and a bit pissed, so I went and ate lunch since it was noon. After lunch I rode a run with Silvia. I just wasn't riding well (imagine that). So then I headed to GLC for a couple of martinis, then went back to the condo and slept. It was a crappy day and expensive day. My learning was that when someone wants me to get up early to meet them while I'm on vacation, I need to say no - even if it seems selfish. If I'd slept in, I probably would have had a much better day on the mountain, plus rushing while on vacation sucks. Also, I just couldn't let go of the other person asking me to ride with her at 10am and then not being ready till 11am. I obviously need to make my expectations clear....