Monday, February 13, 2012

SportVelo 2012 Winter Training Camp

Finished a four day training camp yesterday. SportVelo Winter Training Camp, lead by coach Dan Smith.

Had 45 minute lectures every morning. Dietitian talking about nutrition. Physical therapist going over a few stretches and strength training exercises. Doctor talking about some cycling specific stuff. Etc.

Then a ~four hour sagged ride.

Followed by hot food and a 30 minute massages.

15:50 moving time
230 miles
22,000 ft elevation gain.

Day 1

Dan talked a bit about how to pace yourself for a time trail. We then went out and did two time trials on Canada Rd, Beat the Clock course. First was individual threshold effort. Second was four person team time trial. No drop. So, you had to work together to keep the weakest person on.

And then massages outside because the weather was awesome.

Day 2

Goal here was five laps up Old La Honda and down 84. Start at low tempo on your first climb up OLH then try and improve your time on the subsequent ones. I only did four laps because I didn't dress appropriately. Roughly, 29 min, 30 min, 28 min, 27 min. Could have climbed a fifth time but not descend again. Was soaked and shivering!

Day 3

Another cold and wet day of climbing, but this time I dressed appropriately!

Climbed Kings, descended W 84, climbed W Alpine, descended Page Mill, climbed OLH, descended E 84. Lots of good miles in the bank at tempo!

Day 4

More tempo miles in the bank! OLH, out to Pesky then Stage road over to Tunitas. We really hammered it at the top 1/3 of Tunitas, were it flattens out a bit. Had a bit of a race going. Burnt the few matches I had left!

Total ride time for the week was almost 20 hours. Hopefully this will give me the endurance I need for the next four weekend of racing. Have two long road races followed by two weekend stage races.

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