So I had a pretty darn easy day today. I not only rode for ninety minutes and only had a zone two for the entire ride, oh I almost forgot…I knocked the bottom out of the Sushi buffet at lunch today as well.
Score- Connor Brown 1 | Grandview Buffet 0
I have to say that the wind today was kicking, so much so that it was shooting rocks at me and now I have a shotgun like spread of pellet marks on my knees and besides that the wind kept trying swipe my bars out from me several times other than that I’d say it was a pretty enjoyable ride.
After my ride I came home and ate a delicious euro style sandwich.
It is now official…school is finally, finally, finally over! If you ask me it went on for way too long!
I know tomorrow I will have some intervals and I think I have an idea of the Strava segments that I’m going after as well. One in particular is one that was stolen from me on Raytown road: Hook to Scherer. Tim Fleenor snagged it from me a couple of days ago and now its time to take it back.
After that I’m pretty much going to enjoy my first day of summer with my new friend “FIFA 13”.
So I had a pretty easy day of riding today. Only a zone 2 for 90 minutes, the weather today was a little iffy but it was bearable. My Dad decided he would ride with me and it was nice having the company.
While we were riding he told me about his first motor pacing customers.
Kent Woermann with TradeWind Energy and Andrew Lyles with Cycle City decided to jump on the opportunity to get some motor pacing in and they apparently really enjoyed it or as my Dad told me; “They absolutely loved it.”
My Dad would basically pace them around the lake on his scooter while they did intervals such as sprint work and high speed tempo riding.
What I was told was the speed work had some very quick benefits for both riders; smoothing out their cadence/revolutions while working their watts and cardio.
At the end of the ride they apparently both not only really enjoyed it but both could testify to the power of motor pacing.
If you are looking to improve on your speed or maybe just want to see why all the pro’s do it, give my dad a call at 816-785-3664.
So with that said I can’t wait to try it. I’m already having my coach start to incorporate it into my training and he’s told me that motor pacing would be the icing on the cake before Nationals and the Tour of Abitibi.
Its pretty cool that my Dad’s passion for cycling could help all of us get faster and take our racing to another level.
So tomorrow I have a couple of intervals and I’m trying to figure out a good Strava KOM that I would like to get. This is why Strava is so fun because it makes your boring intervals into race scenarios and almost time-trial like events. So its safe to say that I am having fun with it (Strava) and would definitely recommend it to any endurance athlete to use it (primarily runners and cyclist because that’s the only two settings).
It finally came today, that is a shot at some more Strava KOM’s. With three intervals today it was time to unleash on some climbs. I had a few targets in mind the first being the NW Chipman Climb. My goal was to take the lead by a sizable margin, which meant I was going to have to really drill it.
As I descended down the hill to the climb all I was thinking was if I could big ring the entire climb or would I need to take it in the small ring. In order to try my luck today I decided I would do it in the big ring, go big or stay home right?
So when I started up the base of the climb I wanted to carry as much momentum on the bottom to propel me to the top. At less than about 15% of the way done, all of the momentum was gone and I was left to Philippe it (Philippe it means to crush a hill in your big ring like Philippe Gilbert does on the Cauberg). Out of the saddle I drove my legs up and down and up and down to get maximum wattage to help thrust myself up the hill. Once I made it over the nasty part I was still on a false flat where I would finish the rest of my interval. When I looked at my Strava after my ride I had averaged 18 miles per hour on the climb and was the new king of the mountain. So I was pretty happy with that one.
My second interval was the Scherer Shimmy a long riser of a climb. What I didn’t know at the time was that there was a Strava segment on this road, had I known I would have put a little more into the interval, but oh well. It wasn’t until after the ride I found out there was one, so that’s cool. I did realize my interval finished 1 minute before the end of the climb, which is where my speed went from 23-24 down to 14 for the last minute. Apparently I need a little more time and I should have it in the bag.
So with that said I hit the climb and really just wanted to drive it all the way to the clearing of the forest. Once I was about half way I looked down and decided I was going to slow some and I told my body to speed it up and I went from twenty three miles per hour to twenty seven miles per hour and held the pace. Sadly I would come second on this climb but I will be back to conquer it once more.
The third interval would be on SE Raytown road: Hook to Scherer segment. Looking at this climb briefly before I did my ride today I saw that the current kings speed was at an average of 23.7 miles per hour. So I knew coming into this that if I wanted a good time I shouldn’t drop my speed below 24 miles per hour. Once I started down the hill a turn away from the climb I knew I was going to need a fast corner to keep a good starting speed to launch off of. Once I got through the turn with an ok speed I nailed it going between 28 and 32 miles per hour which I knew this was a good pace so once I crested the top I was pretty sure I had gotten the KOM. When I got home I looked at the Strava and there it was KOM with an average speed of twenty six miles per hour.
So at the end of today’s interval rides I was two out of three for KOM’s. So very close to getting three out of three, oh well maybe next time?