Hill workout today was three repeats on Newport Coast Dr and two repeats on Ridge Park.  My repeats on Newport Coast were done with 250 watts, 275 watts and 265 watts as goals for average watts.  My actuals were 255W @ 3.75 w/kg, 278 @ 4.12 w/kg, and 266 W @ 3.97 w/kg.  My 275 watt repeat was painful and I didn’t think I could maintain that average for the length of the climb (1.5 miles avg 6%).  My Ridge Park repeats were just steady seated climbs with sprints near the top- no specific wattage was targeted.

Sticking to my theory of consistency and quality– I did the Warner Loop again tonight after work.  I was fortunate to hit a few lights just right which allowed me to the opportunity for two good long intervals.  The intervals were 16 minutes and 29 minutes long. My training goal was to find my new threshold number.  My lack of training has lowered my Functional Threshold Power (FTP).  I think I am more around 260 watts (3.95 w/kg)  instead of 280 watts (4.25 w/kg) as I had it set for before.

Entire workout including warm up, two intervals and cool down

Data for entire workout

Interval #1- 16 minutes 3.7 w/kg avg.

Data for Interval #1

Interval #2- 29 minutes 3.6 w/kg avg. Three traffic signals caused the noticeable drops in power.

Data Interval #2

I have included a graphic below with data derived from Training Peaks.  It shows your recent weeks and recent months activity.  As you can see there is a significant decline in hours of training, miles, TSS and Kjs in the last couple of months.

Hours and miles are self-explanatory. TSS or Training Stress Score — think of it as a rating system of your rides.  If you ride at your FTP for one hour then your TSS would be 100.  So the closer the intensity is to your FTP the higher a score or TSS you will receive for your workout.  Kjs — easiest and less complicated description is the amount of work or calories expended.

Another way to look at your training graphically is through the use of the Performance Management Chart provided by Training Peaks Software.

Pink–  Stress put on your body over the last 7 days

Blue– Cumulative Stress put on your body over the last 42 days

Yellow– The amount of recovery you are giving your body.

You will notice that the peaks on the Pink line are on 4/17, 5/1 and this week.  4/17 was the Mount Laguna Bicycle Classic 5/1 was Breathless Agony.  I didn’t ride in the two weeks in between each of those events hence you see a spike and then a long decline on the Pink line and a sharp ascent on the Yellow line depicting rest, recovery and um…no motivation to train.  So while my legs were well rested they were too rested and I lost lots of fitness.

The Blue line is trending down so much it looks like the Stock Market is crashing 😉

Performance Management Chart from April 11-May 16

Now let’s compare the above Performance Management Chart to chart covering the first part of the season when I was motivated to ride and train.  The PMC below shows graphically my cumulative stress (Blue line) rising steadily as I was increasing my mileage and intensity during my early season races.  Notice also the HUGE spikes in the Pink line from my Brevets and Double Century.  Now looking at the Blue line isn’t that a much better stock to own 🙂

Performance Management Chart from Feb 6-May 16

As I try to get back on my bike and back into my training mode I need to recognize that consistency is important and sometimes more important than quantity.  Furthermore, the QUALITY of my training is most important of all.  I need to not be so focused on getting in big rides with big miles and elevation gain.  Even if I just go out for a short ride as long as I stay consistent and keep quality in mind I will get back into good form. Today marks my third consecutive day on the bike.  It’s been a long time since I’ve done that.  I hope to do another ride tomorrow.

Keeping consistency in mind I went out today after work for an easy spin and then an interval on the return leg of the out and back loop.  It was only 1 hour 19 minutes and 21 miles.

Entire workout

The graph and data box below show a 25 minute interval I did on my return leg from Warner.  I started out steady and continued to increased the power.  You will notice a lot of drops — unfortunately when you ride the coast there are a lot of traffic signals.  Nonetheless, I had a good interval and I can use this workout/interval as a benchmark and check back in a couple of months to see how my fitness has progressed.

Training Peaks for interval

Data from 25 minute interval. My Normalized Power of 246 watts is 3.74 w/kg

Warner Loop from the shop

Data for Warner Loop

My first workout was a 20 mile loop from the shop to Warner.  It’s as flat as you can get around here.  My workout goal was to ride Tempo.  I was surprised that my legs didn’t feel as bad as I thought they would considering the amount of climbing I did yesterday.  As a recap I climbed up to Dawson Saddle on Hwy 39 and more.  Look below for the graphs.  Without the descent back to the car the ride was tough I did 12, 275 feet of climbing in 74 miles.

Just the climbing section was 12,275 feet of gain in 74 miles -- 166 feet gained per mile more than Breathless Agony by 6 feet

Data for just the climbing section 12,275 in 74 miles wow!

Source

Breathless Agony claims to be the toughest century in Southern California.  Well I will definitely say that the Breathless is one tough century.  Just by chance it looks like I have found more vertical gain in the same amount of miles.  According the table above the Death Ride has 136 feet of climbing per mile, Breathless has 160 feet per mile, and my ride from yesterday had 166 feet of gain per mile.

Workout #2– San Clemente Loop

After doing the Warner Loop I stopped in to visit my friend Ryan at his jobby- job.  I got a little lazy and almost bagged it for the day.  I was off the bike almost an hour visiting and it was getting harder and harder to get on the road. But hey it was my day off and I needed to do more than just 20 miles right? I thought and thought about where I would go for my second ride of the day.   Eventually, I decided to ride to San Clemente and back.  Not very original I know but since I don’t commute all the way to Encinitas (used to commute 70 miles each way 2-3 times a week) anymore I rarely go that far south for training rides.  To make the ride more interesting I would “attack” the rollers and make it harder than just a “coastal ride”.

Attacking the rollers really sapped my legs.  On my return trip, I climbed Newport Coast Dr (1.55 miles at about 6.5%) and could barely hold 230 watts.  Fatigue had set in and I was limping up the climb.  But amazingly I recovered on the downhill of San Joaquin Hills Road and did a few sprints just to really finish off my legs on the rollers in the final miles of my ride.  I hit 615w, 746w, 916w, 1,004w,  and 979w on my last one.  No my legs were thoroughly thrashed ….until tomorrow 😉

It was a good two days of training.  I haven’t been on my bike much in the last two months so these two days were a kick start into my training.

Don’t forget to register for this epic century! Brandy and I were invited to pre-ride this on a cold November day and this route doesn’t disappoint. Sign up now!

AdventureCORPS announces San Diego County’s Newest, Toughest, Most Epic, and Most Traffic-Free Century Cycling Event. Basketball legend Bill Walton to serve as Chairman of Good Times.

LA JOLLA, CA – AdventureCORPS, Inc., an athlete-run firm producing and promoting ultra-endurance and extreme sports events, lifestyle, and media, is pleased to announce the inaugural Mount Laguna Bicycle Classic on Saturday, April 17, 2010, featuring 103 miles with 10,000 feet of climbing and three different ascents of San Diego County’s Mount Laguna and breath-taking views of the Anza-Borrego Desert far below. With a start/finish line just 44 miles east of downtown San Diego, the route for this timed cycling event features just three stop signs and NO traffic lights.

This incredible event features three loops that all begin and end in or near Pine Valley, CA. Each of the three loops ascends Mount Laguna on a different route: via Sunrise Hwy from the north, via the fabled and car-free Kitchen Creek from the south-east, and via the little-known and truly epic Pine Creek drainage from the west. (known as Noble Canyon to mountain bikers, but our paved route features grades as steep as 20 percent). All three loops descend Mount Laguna south-bound on Sunrise Highway. The total distance for all three loops is 103 miles with over 10,000 feet of elevation gain. A one loop, 45 mile option, and two loop, 77 mile option, are also offered.

The entry fee is just $79, registration is limited to 300, and it is expected to sell out quickly. Entry includes six well-stocked checkpoints featuring Hammer Nutrition, roving SAG support, finish line meal, and the opportunity to compete in the Cycling Club Challenge (for the 103 mile route): The top three (male and female) riders’ combined times from each cycling club determine the Club Champions. The three riders must be Co-Ed (2 males / 1 female or 1 male / 2 females), but they do NOT have to ride together. Finishing times will be tallied at the finish to determine the Club Champions. Each of the three winning club riders will win $200 in “AdventureCORPS Bucks” redeemable for event entries or gear, as well a year of bragging rights. Cycling Club affiliation must be stated while registering for the event.

Basketball legend, television sportscaster, cycling author, and life-long cyclist Bill Walton, a San Diego native and resident, will participate in the Mount Laguna Bicycle Classic and will serve as the Chairman of Good Times, Social Affairs, Customer Relations and All Things Fun. He had this to say about the event: “Now, Chris Kostman has designed a tough, challenging 100 miler that incorporates three ever-more-difficult ascents to the Promised Land, including the car-less Kitchen Creek fantasy. And I can’t wait. With unbelievable diversity of every aspect of life, this day will surely stand out as a monument to all we could ever hope for in any one 24 hour period. Terrific scenery, unparalleled beauty, endless vistas, great roads, a clean and safe environment, crystal clear and fresh air, extensive support, and all our best friends getting together for a day of celebration, camaraderie, exercise, spiritual fulfillment, Mount Laguna and the sprawling San Diego backcountry. If there is anything else out there please let me know – quickly. Chris Kostman has put it all together here and we couldn’t be happier or luckier.” (Bill’s full statement is below.)

An Official Pre-Ride of the route was held on November 14, 2009 with positive feedback from all 16 participants, including:

“The Mount Laguna Bicycle Classic is Southern California riding at its finest, and toughest: one hundred miles of mountain back roads and not a single stop light to break the rhythm of the fantastic scenery, from mountain pine, to desert cactus and chaparral. It’s a challenge for the legs and lungs, but the scenery and space are all payback.” – Dustin Sharp, Rough Riders

“The pre-ride at Mt. Laguna was brutally awesome. The route was simple, no numerous turns to get confused. Just a few glances at the rout sheet and you’re on your way. The three loops made it stress-free and a sense of security that everybody is close by. The views are amazing, especially on the first loop. The last loop made this ride very memorable due to its difficulty. You have to dig deep just to go over the next steep section on Pine Creek Rd. Whoo!!! This ride has all the elements of an ‘epic’ ride: greatness and adventure. Thank you.” – Francis Ignacio, Adobo Velo

“I thoroughly enjoyed the Mt. Laguna route. Leave it to you to come up with those killer routes that tap into the dark crevices of our brains that make us want to return to repeat the moments of agony, namely that monster hill at the end. I’m definitely coming back in April, so put my name on the list. Riding atop the mountains on what appears to be paved fire roads was really enjoyable. The three downhills were fun and came at the precise right times during the ride. Now, the two most difficult centuries I have ever done are connected to YOU, Hell’s Gate and Mt. Laguna. What’s next? The scenery was fantastic and the traffic, or lack of, was welcomed. The motorists seemed to be accommodating to cyclists. Kudos to your sag support, once again top notch cycling nourishment was provided, along with the hot meal at the end.” – John Marino, the godfather of ultracycling and creator of the Race Across America

Click here for all the Mount Laguna Bicycle Classic information and the Link to Registration:

http://www.adventurecorps.com/mlbc/

Click here for a preview video slideshow of the route:

http://www.adventurecorps.com/mlbc/recon/mlbcrecon.html

Click here for the report, results, images, and feedback from the November 14 Official Pre-Ride of the Mount Laguna Bicycle Classic:http://www.adventurecorps.com/mlbc/2009/index.html

MOUNT LAGUNA BICYCLE CLASSIC HIGHLIGHTS:

• April 17, 2010

• Held on Eastern San Diego County’s Mount Laguna: Minimal traffic, no traffic lights, and just three stop signs.

• The toughest – and only TIMED – century in San Diego County.

• Cycling Club Challenge: The top three (M&F) riders’ combined times from each club determine the Club Champions. Each of the three winning club riders wins $200 in “AdventureCORPS Bucks” redeemable for event entries or gear.

• Distances offered: 3 loops / 103 miles; 2 loops / 77 miles; 1 loop / 45 miles (only 3-loop finishers are timed and ranked).

• Six well-stocked checkpoints featuring Hammer Nutrition plus a finish line meal.

• The entry fee is just $79 with a 300 rider limit and it will SELL OUT!

STATEMENT FROM BILL WALTON:

AdventureCORPS, Mount Laguna, April 17, 2010:

For all the world to be aware, please let it be known that Bill Walton has been named the Chairman of Good Times, Social Affairs, Customer Relations and All Things Fun for the upcoming inaugural AdventureCORPS Mount Laguna Bicycle Classic on Saturday, April 17, 2010 starting at 7am PST in Pine Valley, California, USA.

Walton has been a lifelong cycling enthusiast and participant who had his life changed and saved since connecting with AdventureCORPS and Chris Kostman more than four years ago.

Since that transcendent moment, Walton has discovered that Kostman and AdventureCORPS are the keys to lifelong health, happiness, fitness and eternal salvation.

When finally reached for comment, the ever-busy Walton pulled over to the side of the road during a training ride on his bike and quickly pointed out that he was working diligently in preparation for the upcoming AdventureCORPS events in early 2010 like the Death Valley Century on March 6 and the Death Valley Hell’s Gate Hundred on April 3.

Finally able to recover and regroup enough to attempt to put a coherent thought together -then after wiping the sunscreen from his eyes – Walton had this to say about the AdventureCORPS Mt. Laguna Century on April 17:

“Chris Kostman and AdventureCORPS have given me the life that I have today. I live to ride and ride to live. After my spinal fusion surgery of nearly a year ago, I am back on the saddle again and ready to go. Chris’ events are always the best. The organization, management, support and over all good times are unsurpassed. He knows how to challenge us all and we always realize that we have to be on top of our own game to match the level of his preparation and imagination.

“And when I saw that he has come up with a new dream ride focused on Mount Laguna, I knew that once again Chris has found a new limit to what we think of as heaven on earth. This ride promises to be better than perfect on all fronts, all centered on the sacred ground that is Mount Laguna. This focal point has always held a fascinating spot in our consciousness. I grew up in San Diego – it has always been home – and Mount Laguna was forever the holy destination of choice for having a terrific time.

“Now, Chris Kostman has designed a tough, challenging 100 miler that incorporates three ever-more-difficult ascents to the Promised Land, including the car-less Kitchen Creek fantasy. And I can’t wait. With unbelievable diversity of every aspect of life, this day will surely stand out as a monument to all we could ever hope for in any one 24 hour period. Terrific scenery, unparalleled beauty, endless vistas, great roads, a clean and safe environment, crystal clear and fresh air, extensive support, and all our best friends getting together for a day of celebration, camaraderie, exercise, spiritual fulfillment, Mount Laguna and the sprawling San Diego backcountry. If there is anything else out there please let me know – quickly. Chris Kostman has put it all together here and we couldn’t be happier or luckier.

“I have been waiting for a miracle, and now that wait is over. Chris Kostman has done it again. I can only shudder to think where we would be without him.

“Chris has once again given us a reason to believe in a better tomorrow. There is new purpose and meaning in life itself.

“I plan on getting there early, helping Chris to get the show on the road; then, rolling out myself to enjoy one of the greatest experiences of my life. So please, bring your bike, your spirit, a willingness to smile, laugh and dream, and the unique soul that all participants in AdventureCORPS events either already have or are soon to acquire. Chris and I will take care of the rest.

“AdventureCORPS… Chris Kostman… three majestic, dynamic, explosive and exhilarating climbs to the top of THE MOUNTAIN… Mount Laguna… the San Diego back-country… sunshine daydreams … your bike… your newest best friends… and so much more… Is there anything else that anyone could ask for????

“April 17, 2010… 7am PST wheels down… come ready to ride… you have been notified … we will do our job… the rest is up to you.

“Miss this epic event at your own peril.

“Roll on forever, and enjoy the ride.”

And off he went – in search of yet another perfect day – the one that he knows he’s sure to find on April 17 on Mount Laguna.

ABOUT BILL WALTON:

Bill Walton (born November 5, 1952), is a retired American basketball player and current television sportscaster. The “Big Red-Head”, as he was called, achieved superstardom playing for John Wooden’s powerhouse UCLA Bruins in the early ’70s and winning three straight College Player of the Year Awards and went on to have a prominent career in the NBA. Walton was inducted into the Basketball Hall of Fame on May 10, 1993 and the Oregon Sports Hall of Fame that same year. He is the father of current Los Angeles Lakers forward Luke Walton. – Quoted from Bill’s bio on Wikipedia

Bill’s Personal “Long Strange Trip” Website:

http://www.billwalton.com/

Bill’s AdventureCORPS Fan #1 Webpage:

http://www.adventurecorps.com/deathvalley/billwalton/

OFFICIAL CHARITYThe Official Charity of AdventureCORPS is the Challenged Athletes Foundation. One of the goals of all AdventureCORPS events is to raise funds for, and awareness of, this wonderful organization.The Challenged Athletes Foundation was created on the belief that people of all abilities should have the opportunity to pursue a life full of physical activity and of sports. Be they recreational or in pursuit of a gold medal at the Paralympic Games, people with a physical disability are limited only by their access to funding. Since 1994, CAF has raised more than $24 million—allowing the Foundation to satisfy thousands of funding requests from challenged athletes in all 50 states and across the globe.

Eighty-nine cents of every dollar raised by CAF provides funding and programs that get challenged athletes into the game. Whether it’s a $2,000 handcycle, helping underwrite a $15,000 running prosthetic or arranging enthusiastic encouragement from a mentor who has triumphed over a similar injury, CAF’s mission is clear: give those with the desire to live active, competitive lifestyles every opportunity to compete in the sports they love.

Mount Laguna Bicycle Classic participants may participate in CAF’s “Race For a Reason” program: Ride the Mount Laguna Bicycle Classic on behalf of CAF, raise funds for this wonderful organization, and even earn cool incentive prizes in recognition of your efforts!

ABOUT ADVENTURECORPS:

La Jolla, CA-based AdventureCORPS, Inc. is an athlete-run firm producing and promoting ultra-endurance and extreme sports events, lifestyle, and media. Adventure is our way of life. AdventureCORPS’ world-class events for athlete-adventurers include epic races such as the Badwater Ultramarathon and Furnace Creek 508, muiti-day cycling lifestyle adventures known as CORPScamps, the annual Rough Riders Rally in Marin County, plus several 100- and 200-mile cycling events in Death Valley, on and around San Diego County’s Mt. Laguna. We also host and develop our adventure-related websites and blogs and provide a variety of adventure-related services. Founded in 1984 by Chris Kostman, this group effort is dedicated to exploring the inner and outer universes, seeking adventure, energy, and insight both in daily life and “out there.”

FOR FURTHER INFORMATION, CONTACT:

Chris Kostman

Chief Adventure Officer and Race Director

AdventureCORPS, Inc.

La Jolla, CA 92037 USA

http://www.adventurecorps.com

http://www.badwater.com

http://www.the508.com

http://www.XO-1.org

—

Sign up for our email newsletter! Click here:

http://www.adventurecorps.com/lists.html

Done and showered!
Originally uploaded by Red Eyed Vireo

Thanks for the room Cindy!!

Brandy checking in…Done!!! 4th solo finish in a row. Way to go babe!

10 miles into last TS! On our way to Sheephole Summit!

I’d like to give a shout-out to Rudy Project! I had two frames that were broken and I was dragging my feet returning them because I thought the warranty process would be a hassle and take too long. I thought for sure I would not get them back before the Furnace Creek 508 on October 3rd. Well I’m here to tell you it was hassle-free and very fast turnaround time.

First I filled out the warranty form.

Then sent the sunglasses via Fed Ex ground so I would have a tracking number.

I shipped them off on Friday 9/11

on Wednesday 9/16 I received two new sunglasses. Even with a weekend in between I got my glasses back in less than 1 week!

That is just awesome service thank you Rudy Project you continue to confirm the reasons why I choose Rudy!!!

By the way, since I need prescription glasses Rudy Project will be my first choice for Rx sunglasses!!

Below you will find the two frames I submitted for warranty.

THE SPORTMASK

Furnace Creek 508 2007 Solo Fixed Gear the Red Eyed Vireo wearing the Ekynox