# 9 - Baby Steps

This year, I will be setting a goal/goals for every workout.  No noodlin' around aimlessly on the Swamp Rabbit Trail......you know what I mean.

Today, I had a 45 minute easy ride on my trainer.  I scheduled this after several aggressive rides, the weather forecast for rain, and a Yoga commitment tonight.   However, I decided to accomplish something.

Goal 1 - TT bike in TT position - Since the SC Crit Championship, I have done nearly a year of rehab on my neck.  Staying in the aero position for more than 5 minutes has been very painful.  Today I wanted to stay aero with maybe only 1 or 2 rest periods.

Goal 2 - High Cadence - I am doing a lot of big gear/low cadence work right now.   I want to keep some speed in my legs so I set a goal to go 95+ rpm's for the 45 minutes.

Don't get me wrong,  there is the possibility that due to physical and mental exhaustion, the goal of one these 'easy' workouts might be to spin and recover.  That would be a viable goal.  Another goal, might be to forget the meter and just ride.   The sign of having a goal is forethought.
I plan to have forethought about every ride or workout.....a plan......achieve it.

There are a finite number of workouts for me prior to Master's Nats.  I am going to make every one count.

Many Baby Steps will hopefully equal a giant step toward me achieving my goals.

Oh, I exceeded my goals today!

Racing and Training in Tucson

Teenie and I are off to Tucson in the AM. Before I went, I sorta tricked up the BLOG. I would appreciate your feedback.

We will be in touch.

TRAIN HARD!

UWBL - 1/09/2010

I am from Texas and we have word their that is actually a Spanish word, cohones. I will refrain from a definition but I will tell you that E, Weinacker, Giselle and Perry have big cohones.

P and I estimated the temp in low to mid 30's and falling toward the end of the ride. Coming back in we were into a 10 mph wind and it was brutal. The wind chill was below freezing.

I can not ride the B ride any more....just too hard. We were poorly lead, out 3:55(about an hour more that the A's). Here are my stats yesterday vs a previous A ride when GH was out:

A B
Normalized power 240w 245w
Avg HR 128 130
Max HR 155 153
Intensity factor .85 .87

We only had 25 people and half of them were soon dropped. The ride went 69 vs the scheduled 63 miles. You just could not hide.

Don't get me wrong, we had a good time and it was well worth(I am sick of the trainer) it but the last hour put us in near hypothermia.

I hope better weather is ahead!

RM