Sweet shifts and time in the saddle

I got in several good rides this week. I did tempo on Wednesday. This was a very good workout. I felt strong and had fresh legs. I did about 25 minutes to warm up then hit it at tempo uphill for 35 minutes in the National Park. The temperatures are definitely much cooler in the Park. I didn’t wear arm or leg warmers, but I needed them, especially on the descent out of the Park. I did a form sprint workout Thursday. This is just a set of 10 short sprints to work on form, not power. I sprint for 10-15 seconds at a high cadence and concentrate on keeping my head up, back flat and pedaling circles. Sounds like a very easy workout, but, if all is done correctly, it can be pretty tough by the end of the session. I have just beaten the sunset each night. It gets dark quickly in the foothills. My narrow road is especially dark as I make my way back home. I am using both a flashing tail and headlight already. Seems too early to start such things, but it has been necessary. I have also been racing against the weather a few times. I got a few sprinkles in the Park Wednesday and this evening I will be very lucky if I can get my ride in before the rain gets here. The forecast says it will be raining by 5:00pm. If that is correct, it will be raining before I can get started. I only have a 1 hour ride of single leg drills planned. If the rain is falling, I’ll probably be on the trainer. I don’t mind getting caught in the rain, but I do hate to start in the rain. My biggest concern, however, is getting sick. I can’t really afford that right now so why take the chance when I don’t HAVE to. I want to get the training in, but if I miss one ride here and there due to bad weather, isn’t that better than missing 2 weeks due to illness and having to rebuild that lost fitness? I think yes.
Now a bit of technical stuff; I recently put new cables, housings and bar tape on the Cervélo. It shifts SO much crisper now. It is really SWEET. My next change is going from a SRAM chain to a Shimano Dura Ace. I have never been happy with the SRAM chain. While cleaning the chain, it just feels rough and “unfinished” ad you back pedal and run the chain through a sponge or rag. My Orbea has a Shimano chain and it is MUCH smoother. The Shimano is also much quieter. I am curious to see if the SRAM setup will be a little quieter after the chain swap. I will post the results of this little experience ASAP.

Feeling the Pain

I rode every day last week. I took a well deserved day off Sunday. I put in my time on the bike as well as doing circuit/interval training via DVD every night. I am and have been sore for a solid week now.
I got in a very nice 62 mile group ride Saturday. We had a Pro 1-2 racer show up and, of course, egos flared a few times. It was all in good fun though. I felt very strong the entire ride. I stayed in the front 1/3 of the group most of the time and even went back to pull riders back to the group a couple of times. I did get off course at one point. Nature called and I had to stop. The group was out of sight quickly and I gave chase. I knew of 2 possible routes they would take. I blew by the turn I guessed they could have taken because I knew if they went straight that they would stop at a store on the route. I arrived to find no riders at the store. When I finally caught up to the group, they were stopped at a church. My little detour added about 2.5-3 miles to my ride.
Monday I got in my weight workout and another DVD workout. I didn’t get any time on the bike, but I was only supposed to do an hour of easy spinning.
Today it was pouring rain and I opted to do the weekly Wednesday grocery shopping instead because the weather is supposed to be nicer on Wednesday and I need to put in a solid effort on a tempo ride. I pretty much did nothing today other than walk a mile during a break at work. I was just dragging and tired all day. I hope to get up early and do a DVD workout before work tomorrow, get in the ride after work and do another post ride DVD session. A busy day ahead for sure.