Weekend Fun!

This weekend we were luck to have unseasonably warm weather with the highs in the 60s both Saturday and Sunday.  Saturday was finally a time to get the Hungry* road guys together for a very solid ride.  We set off in Kentucky for a 90 mile ride to butler with relentless hills and even more attacks! The ride proved to be very hard and is just what I wanted.   Some people worry about going too hard this time of year but i never see anything wrong with an occasional hammer fest even if during the winter.

Sunday was supposed to rain but overnight the chance of rain disappeared. So Jamie and I joined the whole Hungry* crew for an awesome ride.  This ride turned out to be great after the hard 90 miles of Saturday.  Lots of great company made the miles fly by and its always great to get in a bigger group ride.

The Butler market stop and the ride with a million small hills

 

 

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Sundays ride with the whole hungry crew

Lactate Threshold Day on Campus


Every couple months the guys at the UC cycling club host a fundraising day where clients pay only $50 for lactate threshold test. Being a a recent grad I still know how to administer a test so I volunteered to help out on the day.  Administering a blood lactate test is no easy task. Getting a non sweat diluted blood sample from a rider that is redlining it every 3min is no easy task, and there is no room for error once the ride starts. Its a busy and stressful day and I tried to ride the trainer after but could feel how tired my legs were from standing all day so decided to take it easy and just do my harder ride on Sunday. Anyone interested in a test should contact Bruce Jayne (bruce.jayne@uc.edu), or just enjoy a time laps of the day.

https://www.youtube.com/watch?v=Ew7V9eUdx2M

My LT Test Day(s)

The last two days have been evaluation. First day was doing a basic power test by doing two 8 min all out intervals with 10 min in between.  This is what my coach standard test then he plugs it into his formula to calculate zones.  The down side about these is you got to get pumped up to pound these intervals. Im generally pumped to do these to prove to myself that I have got stronger.  I was able to match my previous best by doing 400w for the first one and 395w for the second.  I was pretty pumped about this and set me up well for todays blood lactate test on UC campus.

The blood lactate procedure is pretty easy start 100w, every 3min increase 20w and ride till you cant.  They will take blood samples every 3 min and record lactate content.  I have been doing these test for years, and today was the first time I was able to complete the 400w step, however my actual LT was not as high as the past. Will shoot for the 420w step next time to set the record. Tomorrow morning Ill be going in to help the UC club do LT test on outside clients for fundraising, but for now check out the time-laps of the test.

https://www.youtube.com/watch?v=m2swme1JpPs

Power data from the two different test and LT measurements and results

Training Inside

Living in Cincinnati forces all but the insane to ride inside for a couple month of the year.  Lots of people hate this but I am glad to have winter.  Being forced to ride inside has the benefit of very focused training but more importantly for me it helps reset my motivation when spring rolls around so I do not get burn out too early. Luckily Cincinnati winters are not that bad so it possible to get outside on many weekends.  When In school I spent one winter in Wisconsin and was forced on the trainer every day till April.

That being said indoor training can be a drag but I find it much more managble with others, and I often go train on UC campus with the UC team as a way to break up the cycle.  Today’s workout was 5×5 4min rest. I got in before the others to get some extra endurance in but it was great to have the extra group mentality push during the intervals and I ended up get a much better workout than if I had been at home.

On the schedule for this week is field test evaluation day on Thursday.  Blood lactate threshold test on Friday.  Then on Saturday Im helping out the UC team by administering a few LT test during their LT test fund raising day.

#RaceHungry2017

Jake

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Data from today’s ride

First ride of 2017

Today’s weather allouded for the first outside ride of 2017. The surface was wet but it warmed up to mid 50s! I had planned to meet Dustyn for a ride in Kentucky but he ended up not showing up. Luckily I was ran into some other local riders and we ended up going into Kentucky for aboit 3 hours. I wanted to get a bit of a better workout in but having the company was nice and allows me to still get tomorrows intervals in. Now that it’s 2017 goals are set and training is on full gas. Very excited about the year ahead and what this team has in store.
Jake


No rain but foggy and wet surface.

Self Protection on a Cycle…

How you may Best Defend Yourself when Attacked by Modern Highwaymen, Showing how you should Act when Menaced by Foot-pads, when Chased by another Cyclist, and when Attacked under various other Circumstances; Showing, also, how the Cycle may be used as a Weapon.

BY MARCUS TINDAL

self-protection-on-a-bike2It is a mistake to suppose that all the romance of the night roads is past and done with — the romance of the merry old days when highwaymen lay in wait for the benighted traveller on every lonely bit of country road, in every wood, on every stretch of common. Attacks by foot-pads on cyclists recall at least some of the glamour of the old stand-and-deliver times to the minds of those who read of these highway robberies every now and again in the papers — though the cyclists assaulted may not look upon the matter in quite so romantic a light!

It might appear at first sight that a cyclist would fall an easy prey to a highway robber, especially at night time — that he could be attacked with more certainty of success than could a horseman. In the first place, a cyclist riding at night will usually comply with regulations, and carry a lamp. Thus he will herald his advance from afar off. He is astride a steed, moreover, from which he may be upset far more easily than if he were astride good, solid horseflesh — a stick in the spokes of his wheel, a sudden jerk to the handle-bars, or a wire stretched taut across his road — and he is thrown, inevitably.

 

http://homepage.ntlworld.com/jimmy_fatwing/SelfProtection/cycle.htm