Omloop Crit – New Braunfels Day 1

The day dawned cold (near freezing), but the air was very calm as I woke up, made sure I got a great breakfast in (at least 800kcals this time), and then made my way over to the crit course at the state park. The loop itself is probably one of the best in the state, with lots of sweeping lefts, rights, and a lot of little climbs that were really no more than about 20 seconds or so. But the finish was on a fast, twisting slight descent, and the road itself was only about 15′ wide. There were also about 80 riders in my group of Cat 3’s.

My client, Cindy, started with the 4’s, who were gapped about 30 seconds after the start of the women’s open group, but by the end of the first lap, the four’s had merged with the Open, and the scrum was on. Cindy finished 7th, after a couple of bowling balls rolled some strikes and spares in the peloton, leaving her behind a crash that she then had to blow through some rocket fuel to get back up to the pack. Still, I was pretty proud of her.

By the time my event came around in late, late morning, the temperature had risen to the low 60’s, eliminating the need for arm warmers. Teammate Andy Kutach warmed up with me, and we lined up together at the start. For the next 45 minutes,we both took solid pulls, and he took a flyer early on to win a prime, before coming back to the pack.

It was a good race. Not great, but really good. I took some solid pulls, took a flyer myself, and we generally kept the speed at almost 26mph for 45 minutes. The rollers definitely helped separate some of the faster and slower riders, and I developed a plan for the final kilometers, to try and get a high placing. Sadly, inside the 1k mark, there were some really, really sketchy moves, and at about 500m, there was the heart-wrenching sound of grinding metal on pavement, accompanied with general confusion and the sound of sacks being dropped as a crash occurred right off my right shoulder. I missed the crash, but was boxed in pretty hard on the wrong side of the shoulder that I wanted, and by the time a gap opened up for me to punch through and shoot for the finish line, it was already over. A tall kid from Pro Bikes won the race, Kutach took 5th, and I finished behind him and to the right, in 11th. Not completely what I wanted, but still solid enough to merit an internal ‘attaboy’.

This course once again showed why I use the methodology I use for pre-season, early season, and race preparation. Here is the breakdown for the race wattage values, by zone, as well as a recovery lap. I can’t seem to parcel it out, so I’ll probably do some cutting and editing, but the critical thing to look at is the time spent in Anaerobic Capacity, as opposed to the time spent in Vo2max. We’ve done some Vo2max training, but after this past week, those days are over. My Texas clients will be getting a steady diet of threshold and AC workouts.

Power Distribution
From To Duration
Active recovery 1408.41
Endurance 352
Tempo 233
Threshold 271
VO2max 238
Anaerobic capacity 770

Zeroes Removed to demonstrate "Bookends" of zones for the overall.

Time for this is in seconds, but the point I’m trying to make here is that for short races, like crits, and even in a lot of road races, you spend a ton of time in Anaerobic Capacity, Zone 6, levels. You also spend a lot of time in Zone 1 and 2. But Tempo, Threshold, and Vo2 are about equal, and they’re lower in overall volume. So, you train where you race. Interestingly, I’d love to see how a mountain bike race looks from a wattage perspective. I suspect, especially in Texas, that this would be similar. Pedal, pedal, pedal, coast, coast, coast, pedal, coast, etc. If you’re going to race out West, then yeah, perhaps revisiting some Vo2max intervals in the 4-6 minute range, where hills bite in to you, is appropriate, or even threshold, where you end up climbing a bunch of long passes. But in Texas, honestly, it’s how many attacks and counter-attacks you can throw. We haven’t hit them just yet at the Cycling Center (we’ve been doing some really hard, intense, high Vo2-to-AC intervals in the 90-second range), but don’t worry, they’ll be forthcoming really, really soon.

On some side notes, it was a gorgeous day, I felt like I was in control of my destiny most of the time (never felt winded, but after a breakaway that lasted maybe 2 minutes, I didn’t try again), and it was great to have a teammate out there. And we did ride together, and we did communicate. And there were other riders out there, like Jack Marsh from Rockwall, and Scott Simmons from Moritz, that you felt good around, and spoke to before, during, and afterward.

Tomorrow is supposed to be a truly hilly course, and I’m looking forward to testing my legs out there. MMP20 was a 254, with a 293Pnorm. I’m oh so close to that Pnorm in the 300’s, which is where I want it to be for Ft. Davis… But I have to put some miles in in February if I’m going to be adequately prepared for April.

Eat well, train hard, train for the events, and recover appropriately (I took a 3 hour nap this afternoon – haven’t done that in weeks), and control what you can control. I ate a good dinner, and now, I’m off to bed again, to gamble on the roulette wheel once again.

Thanks for reading!

Omloop Crit – New Braunfels Day 1

The day dawned cold (near freezing), but the air was very calm as I woke up, made sure I got a great breakfast in (at least 800kcals this time), and then made my way over to the crit course at the state park. The loop itself is probably one of the best in the state, with lots of sweeping lefts, rights, and a lot of little climbs that were really no more than about 20 seconds or so. But the finish was on a fast, twisting slight descent, and the road itself was only about 15′ wide. There were also about 80 riders in my group of Cat 3’s.

My client, Cindy, started with the 4’s, who were gapped about 30 seconds after the start of the women’s open group, but by the end of the first lap, the four’s had merged with the Open, and the scrum was on. Cindy finished 7th, after a couple of bowling balls rolled some strikes and spares in the peloton, leaving her behind a crash that she then had to blow through some rocket fuel to get back up to the pack. Still, I was pretty proud of her.

By the time my event came around in late, late morning, the temperature had risen to the low 60’s, eliminating the need for arm warmers. Teammate Andy Kutach warmed up with me, and we lined up together at the start. For the next 45 minutes,we both took solid pulls, and he took a flyer early on to win a prime, before coming back to the pack.

It was a good race. Not great, but really good. I took some solid pulls, took a flyer myself, and we generally kept the speed at almost 26mph for 45 minutes. The rollers definitely helped separate some of the faster and slower riders, and I developed a plan for the final kilometers, to try and get a high placing. Sadly, inside the 1k mark, there were some really, really sketchy moves, and at about 500m, there was the heart-wrenching sound of grinding metal on pavement, accompanied with general confusion and the sound of sacks being dropped as a crash occurred right off my right shoulder. I missed the crash, but was boxed in pretty hard on the wrong side of the shoulder that I wanted, and by the time a gap opened up for me to punch through and shoot for the finish line, it was already over. A tall kid from Pro Bikes won the race, Kutach took 5th, and I finished behind him and to the right, in 11th. Not completely what I wanted, but still solid enough to merit an internal ‘attaboy’.

This course once again showed why I use the methodology I use for pre-season, early season, and race preparation. Here is the breakdown for the race wattage values, by zone, as well as a recovery lap. I can’t seem to parcel it out, so I’ll probably do some cutting and editing, but the critical thing to look at is the time spent in Anaerobic Capacity, as opposed to the time spent in Vo2max. We’ve done some Vo2max training, but after this past week, those days are over. My Texas clients will be getting a steady diet of threshold and AC workouts.

Power Distribution
From To Duration
Active recovery 1408.41
Endurance 352
Tempo 233
Threshold 271
VO2max 238
Anaerobic capacity 770

Time for this is in seconds, but the point I’m trying to make here is that for short races, like crits, and even in a lot of road races, you spend a ton of time in Anaerobic Capacity, Zone 6, levels. You also spend a lot of time in Zone 1 and 2. But Tempo, Threshold, and Vo2 are about equal, and they’re lower in overall volume. So, you train where you race. Interestingly, I’d love to see how a mountain bike race looks from a wattage perspective. I suspect, especially in Texas, that this would be similar. Pedal, pedal, pedal, coast, coast, coast, pedal, coast, etc. If you’re going to race out West, then yeah, perhaps revisiting some Vo2max intervals in the 4-6 minute range, where hills bite in to you, is appropriate, or even threshold, where you end up climbing a bunch of long passes. But in Texas, honestly, it’s how many attacks and counter-attacks you can throw. We haven’t hit them just yet at the Cycling Center (we’ve been doing some really hard, intense, high Vo2-to-AC intervals in the 90-second range), but don’t worry, they’ll be forthcoming really, really soon.

On some side notes, it was a gorgeous day, I felt like I was in control of my destiny most of the time (never felt winded, but after a breakaway that lasted maybe 2 minutes, I didn’t try again), and it was great to have a teammate out there. And we did ride together, and we did communicate. And there were other riders out there, like Jack Marsh from Rockwall, and Scott Simmons from Moritz, that you felt good around, and spoke to before, during, and afterward.

Tomorrow is supposed to be a truly hilly course, and I’m looking forward to testing my legs out there. MMP20 was a 254, with a 293Pnorm. I’m oh so close to that Pnorm in the 300’s, which is where I want it to be for Ft. Davis… But I have to put some miles in in February if I’m going to be adequately prepared for April.

Eat well, train hard, train for the events, and recover appropriately (I took a 3 hour nap this afternoon – haven’t done that in weeks), and control what you can control. I ate a good dinner, and now, I’m off to bed again, to gamble on the roulette wheel once again.

Thanks for reading!

Oh, to sleep, to dream, to not hear my dog snoring!

Bad weather has set in on us here in Dallas once again, and usually that’s to my advantage, thanks to the CT’s at the Cycling Center of Dallas. But what would routinely be a good morning, followed by some strong performances in the evening, is turning out to be an exercise in exhaustion, and the main problem is my dog.

My wife and I love our little Shadow, and she’s a fantastic companion, but in the winter, when we add extra layers to our sheets, the dog, who normally burrows underneath (something I think all Bostons do), ends up creeping up and usually ends up on the space between the pillows – claws in one back, and then another. And then, this little 18lb wonder with a head smaller than a tennis ball, has this ROARING SNORE that sounds like a jackhammer in whichever spouse’s ear happens to be closer enough. This leads to a rude awakening, perpetual pushing of the dog down back under the sheets, a repeat of her eventual, slow, crawl back up between the pillows so she can breathe, and us waking up way too many times, not getting the rest that we need, and then watching with disdain as the dog hops up in the morning, goes straight to her perch on the back of the sofa, and promptly falls asleep — noiselessly.

It’s not nearly as big a problem in the other seasons, but man, winter just means more snoring, unstifled.

Now, what does this have to do with riding? Well, if you’re like me, and you actually have to work for a living, while at the same time, you have to try and get SOME riding in outdoors, or even indoors, well, you have to be rested and adequately recovered from the previous day’s thoughts and workouts. Sleep is what allows you to actually get stronger. I love that old Lance ad from Nike, where he answers the questions about “This is my body.” The 1/2 second where it shows him sleeping is absolutely the best shot in the whole ad. He really is sleeping. They must have just put the camera on and left him in there, because he really is asleep. You think about this guy who at the time was just perpetually in motion, and you get this shot of him just completely at rest. It’s pretty cool.

I try to rest throughout the day, but there’s just something about pushing 7 to8 hours of direct sleep that leaves you refreshed. It’s why I like to travel to races the day before, and may even take a knockout pill to help me come down. No, I’m not ashamed to admit that. An old coach of mine (Jerry Davis – whatever happened to that guy? Googling him came up with a fireman in Morgan Hill, CA. Did he really move on to that? Not sure, may never know) once used the mantra “Train Hard, Rest Harder!” And he meant it. As hard as we work on our bodies and our minds, and even our spirits, it’s just as critical to rest the mind, rest the legs, lungs, and heart, and let them adapt so that the next time, the loads, the stress, the push, won’t be as hard as last time. It’s critical to the training process.

And if you have to ban the dog to the closet, or ban yourself to the sofa downstairs, well, ya gotta do what you gotta do, and your body will appreciate that and reward it with better, more consistent performances and gains.

Sleep Well! Or Else!

Pretty impressive Predictions…

This Raceday Predictor software is pretty darned impressive. The Predictor said that if I performed a 20mmp on Tuesday, that there was a .9936 certitude or confidence factor that I’d smack a 280.74. Well, I pedaled my brains out, after a good, solid warmup, and dangitall if I didn’t smack a 281 on the CompuTrainer, a 280 on the Ergomo (indoor only bike doesn’t have a quarq yet), and a 292 on the Powertap. One more pedal stroke and I would have seized. In fact (and this has happened before), that danged left calf twitched and sort of pre-cramped about 30 seconds after the effort.

HR was high – it peaked at a 193. I’ll rack that up to fatigue, diet, and other stuff. And the slope was a negative trend, so I think I’ll do it again in a few weeks and will try it at a rising trendline, just to see. I may have another Quarq installed by then. Not sure.

I am REALLY impressed with Raceday. It takes the information and trends you track via WKO+ and gives you a better idea of where you’re going.

Copperas Cove addendum.

Now that my head’s been cleared by some needed sleep, here are some more notes…

• I ordered a couple of boxes of nutrition supplies from 1st Endurance, and they literally arrived about 30 minutes before I was due to leave for Copperas Cove. I had just enough time to rip open one box, which contained the gel bottles. I grabbed two, thinking that I had a tub of EFS drink with me in the car. I was wrong. Again – I shorted myself several hundred calories in the process.
• Back in 2003, 2004 and 2005, when riding with some friends in the off-season, I would get up around 5am and go over to Denny’s and eat what was possibly the worst imaginable meals… Grand Slams or Omelettes. But, when you downed that many calories with some water, a little coffee, some OJ and some toast, you were oftentimes good to go for over 80 miles. Remember my meal yesterday? 1 bowl of cereal with 2% milk, 1 bagel, and 1 Philly Cream Cheese which I ate like astronaut food. It wasn’t enough.
• I DEFINITELY need to get more long rides in. The question is – when? There’s a reason why cyclists either don’t have kids or end up with shorter careers… Don’t get me started on the tale of my OCD buddy, Joe, who rode and rode and rode, ignoring his wife’s pleas for a discussion about things, and one day, went out for his usual 5-hour ride, and came home to an empty house. True story. I don’t want that to be me. It’s bad enough when I’m gone at 5am, and then work from 4 to 8pm and come home exhausted….

Copperas Cove Redux, 2009 version

You know that poem by Ralph Waldo Emerson, titled “Success”? Sometimes you have to rethink things a couple of times to see what the good was that you got out of an experience…

Two weeks ago, I was one of four survivors, along with a ‘teammate’ on a ride that had two previous State Champions. One week ago, I was gapping a team in rolling terrain in a monster headwind, and getting yelled at for pulling too hard, too long. This week, knowing that this big, long race was coming up, I tried to make sure that I did everything right… I drove down on Friday, I got 9 hours of sleep, I made sure I ate well. And I also made myself a promise that I would NOT go haywire and try to win the race in the first 2 miles, which I’m kind of famous for. I kept telling myself “90 minutes – don’t do ANYTHING serious, for 90 minutes!” And honestly, I held to it pretty well.

These types of races are completely vexing, however, and I’m really tempted to tell the promoter, whom I consider a friend, that I won’t support his events any longer if he continues to do what he did. What was the crime? He mixed categories. Specifically, he mixed the 1’s, 2’s, and 3’s. There were well over 130 people out on a 10′ wide lane, in a 15-20kt wind, and IT WAS RISKY. Furthermore, 3’s in these types of conditions, with all these hot dog 1-2’s are just pack fodder. It’s a race – but you’re going up against people who are just simply MUCH too talented, younger, and stronger. You also have situations where less experienced riders end up taking mondo risks to try and hold wheels or affect the race, and they usually end up in trouble. You may remember that last June, I raced the “Age Category” event, and ended up having a personal conversation with a purple deity as I became delusional from the heat stroke. Then, as now, a ‘teammate’ sucked my wheel for hours, only to rocket by me after I had done all the work.

Folks, this ain’t the Euro Peloton. I ain’t gonna support you no more. Go F yourselves if you want to keep taking advantage of me.

So anyway – The race did not become overly animated until this one section of road, this infamous, potholed FM road, that went almost straight in to the wind. A group of maybe 12 got away and went after the first group of maybe 2 or 3… And that left me at the front of a group of maybe 20 good cyclists. We did a pretty darned good job of pacing, pushing, and working together – though there were ‘teammates’ of people that were up the road who did their damnedest to disrupt us. That’s their perogative, but the group of 12 was really only about 1 minute up on us the whole time. But here’s the deal – you had ‘3’s disrupting 1-2’s, and 1-2’s disrupting 3’s, and it just ended up getting chaotic. When the second lap came around, and we hit “Pothole Road”, well, the inevitable happened.

There was a crash. It was bad. I got to watch meat getting scraped off of bone by road. I got to watch my ‘Teammate” who was ahead of the crash, get away. I got to watch myself, braked almost to a full stop, try to bridge, 64 miles in to an 86 mile event, and get popped. And I got to ride alone for, oh, 45 minutes while I watched the scooter and the wheel truck pass me by. I got to watch some fat kid flub my water bottle hand up at the feed zone, I got immeasurable help from a gal at the same feedzone who gave me a PB & J (ANGEL!), and I got to basically turn one long race in to two – a long and a short, where I actually recovered and reeled in about 12 other cyclists, 1’s and 2’s in 1’s and 2’s.

And when it was all over… I got to reflect on another failed attempt at scoring points for an upgrade.

Am I too hard on myself? Yeah, probably.

Am I a dummy tactically? Well, not as bad as I used to be….

Am I not fit enough for this type of racing? Well, maybe not against a bunch of 1-2’s, but 3’s? Hmmmm.

Last sidebar rant for the evening… The 3’s supported the 1-2’s financially, and team-wise. But you know, there’s a reason why categories exist. They exist because they somewhat level the playing field. They exist because you’re supposed to be able to race against similar talent and skill. I don’t care if I finished ahead of a bunch of 1-2’s (I did). I care about the 3’s bankolling the fiscal adventures of a bunch of 1-2 racers, and the promoter. If the promoter can’t or won’t separate the classes, well, I have to believe that I won’t continue to pay for the abuse.

But back to the discussion…

I AM fit enough for this kind of racing. I DID prepare for it. I DID follow through, for the most part, on my deal with myself to avoid going in to warp drive too early. And I DID stay far enough back to avoid taking too many pulls too early. But when the time came, I put the hammer down, pushed myself, and basically rode myself in to the ground.

Mistake #1: Calories. I showed up at the race having eaten 1 bowl of Raisin Bran, and 1 bagel with cream cheese. Let’s assume, oh, 300 kcals of energy. Oh, and I had half a Gatorade… 100Kcals. Total of 400.

It burned up in 50 minutes.

The reserves?

Two of those new EFS Gu-type bottles. Pretty good, all things considered, but they’re only 400 Kcals each! How long did they last? 40 minutes apiece. So, let’s do the math… 48 + 40 + 40 = 128 minutes ( 2hr 8 minutes)… Add in some reserves in the bloodstream, and…

It looks like I bonked at roughly 2 hrs and 42 minutes…. I had roughly 35 minutes, 440Kj’s and 420 Kcals in me. That was mile 64, about 1/2 mile after a wreck about 10m in front of me slowed me down to a crawl as I attempted to avoid it, then recover and chase. After that, it was solo city for 45 minutes. KA BOOM.

One More Sidebar: The woman who gave me a PB & J drove a Boxy Honda thingy. She was an angel. I could hardly swallow it, but it definitely kept me going, and she was very kind to make the offer. Otherwise, I probably would have sagged in or gone off course in delirium.

So – lesson #1… REMEMBER YOUR DARNED ENERGY DRINK AND BRING EXTRA! The gu packs were great, but when you don’t drink enough water with them, it’s really easy to get gut cramps, which is exactly what happened after the crash and chase.  This race burned 2675 Kcals, and if I’d been with the lead groups, it would have definitely broken 3000. So be prepared and keep as much fuel on board as possible, and keep consuming it.

Lesson #2: Earn your trust, and find friends.

In a large pack like this, it’s easy to read the riders and determine early just who is twitchy, who is eager, who is smooth, and who is going to help you, and vice-versa. Sure, I’d love for them to be teammates of mine, but with my club, those clowns don’t have a freakin’ clue about teamwork – it’s still Pirate City Every Man For Himself. Take your pulls, do the work, relax enough to enjoy the ride, and encourage others at every opportunity. I met a friend from Salt Lake City on this ride, and if I’d been quiet, we never would have seen each other. He would have been just another lycra-clad skinny bike geek.

Okay – I’ve been told by management to end this and tidy things up for a good night’s rest. I may post more later, but remember the themes…

Get more energy in to your body, even though you may not think you need it (you do), and Make Friends and Allies in the Peloton.

More later.

Sorry for the delay – updates to power training

Coaching is about finding a way to help someone who has hired you improve their performance, and right now, after some good, solid pre-season work and dedication, the discipline is paying off.

Client 1 is riding with the fast group, keeping up, and is setting new PR’s in the AC range, something we haven’t even touched. I’ve prepped her for stamina and strength, but it’s actually BEING THERE at the end of a ride or rally that can make the difference between a podium position and being pack fodder. For someone with such a low level of cycling experience in terms of years of play, she’s rising up very quickly, and demonstrating strengths that might have taken a lot longer to develop without structure. Getting her on a CompuTrainer is the latest benefit, since we can control intervals better, and predict TSS and IF scores better.

Client 2 is another woman who has been cycling longer, but is really starting to see the benefits of the December Stress Busters. She’s now taking the CCD’s Winter campaign, and is already seeing some tremendous gains in strength. I rode with her on Friday, and was impressed by how ‘easy’ it all felt to her!

Late last night, I got an e-mail from another client, this one in the Rockies, stating that he’d just smacked a new PR. on his 20mmp. Mind you – it’s absolute, not relative, but the weight will be coming off soon enough.

Basically, what it all boils down to is this: I got a quote from a T-shirt several years back, that was part of a Reebok Campaign for Emmitt Smith.
“All men (and women) are created equal. Some just train harder in the Pre-Season.”

It fits. It works. It makes sense. In this staccato world of ever shrinking hours, days, months, seasons, and years, you really can’t afford to slack off. Ever. Preseason for these three examples came in late September or early October. Base was a higher level of intensity than they were used to. Threshold came early. Vo2 efforts came early. The racing season for 2009 is, guess what, NEXT WEEK. It’s early. Better to show up at the line PRE pared, rather than try to salvage the season RE pairing or catching up. The metaphorical pack rides pretty fast – so if you can’t clip in, or you miss a light, be prepared to pedal harder, knowing that you’re still probably losing time every kilometer.

Me? I’m ready. I wish I was more prepared in the threshold department, but I know what I need to do, and I know where I’m going, so I’m prepared for all of it. Now, if I can just learn how to be subtle and hide more often!…

Putting the Block to the Test

Remember how in December, I had the MultiRider class go completely unorthodox and perform Vo2 and Anaerobic efforts, as a “Stress Buster”? Anyone have any ideas about what my ulterior motives were?

Yup, you guessed it – more power, better performance.

We changed up the usual pre-season plan of Tempo, Threshold, Vo2, and instead went a little chaotic and went Vo2, AC, AC, Vo2, Vo2, AC, and a little more Vo2/AC. The workouts were leg and lung-burners, and they left everyone dripping, and more than one person feeling a little sick and dizzy.

But they worked. And today proved it.

The Saturday morning ride was a bit unusual in that the temps for January were ungodly high (mid 80’s), and the winds were out of the south, carrying a great deal of humidity. I rode over to the start, to make sure I would be adequately warmed up, and we met up with about 20 riders, including three State Champs, one of them a sometime-client. The roll out of town was fine, but you could just tell that the one guy that I’d been directing, as well as myself, were both chomping at the bit for some open road and some work on the hills.

The hills showed up, we rolled up them, we dropped people, we let them regroup, others decided to take shortcuts, and we eventually winnowed it down from 20, to 11, to 8, then 7, then 5, then finally, four cyclists – two State Champs, myself, and another teammate.

IT, WAS. AWESOME.

Honestly, there was one moment where I got popped, but given the amount of work I’d done, and given the fact that one of the riders had taken a shortcut and we’d regrouped with him, so he was just a little fresher, well, I’m pretty darned proud of the way things worked out. We rode well together, we pushed each other, and we waited for each other after we had grown our gaps to points long enough to basically prove the point.

Every ride can be an ego-fest, but every ride is also a chance to test yourself, to see how long you can handle putting the 9-volt to your tongue. It’s also a chance to work with others, push, and smile at the end.

TSS score was 280, IF was .91, and there are some RaceDay numbers in there as well. Oh yeah – that program has me blowing a 284 on Monday for the start of Classes with a .31 probability. I’ll take that.

Quick note:

HAPPY NEW YEAR everyone! Here’s to more miles of smiles, watts per kilo per minute, and success out on the road, on the trail, or on the track. Work hard, play fair, be honest, and most of all, enjoy the ride!

The trip to Fredericksburg was great, though we really only got a few hours of riding in, due to EOY relaxation and weather. But the B & B was fantastic. The hosts were awesome, and Shadow made a new playmate with kittykat Kiko!

I’ll post images on picasaweb.com\whareagle some time later.

So, New Year’s Resolutions are in: The goal?

• 5w/kg/60min
• Upgrade to Cat 2
• Win a stage race
• Learn to cook for myself (thanks, Todd!)
• Break 900 hours on the bike.

Best of luck to everyone, and don’t hesitate to call, write, or sing with your questions.