Monday, January 6, 2014
San Bruno Mountain Hill Climb Jan-01-Wed
Early Bird Training Crits Jan-05-Sun
Early Bird Training Crits Jan-12-Sun
Early Bird Road Race Jan-18-Sat
Early Bird Training Crits Jan-19-Sun
Cal Aggie Criterium Jan-25-Sat
Early Bird Training Crits Jan-26-Sun
Knights Ferry Road Race Oakdale Feb-01-Sat
Early Bird Training Crits Feb-02-Sun
RK Omn #1 - The Bump Circuit Race, Livermore Feb-02-Sun
Folsom Winter Criterium, Folsom CA Feb-08-Sat
Central Coast Road Series #1 Feb-08-Sat
Cherry Pie Criterium Feb-09-Sun
Cantua Creek RR Feb-15-Sat
Pine Flat RR Feb-16-Sun
Copper Town Circuit Race Feb-16-Sun
Dinuba Crit Feb-17-Mon
Treasure Island Grand Prix, TI, San Francisco, CA Feb-17-Mon
Snelling RR Feb-22-Sat
UC Santa Cruz Road Race Feb-22-Sat
Original Merced Crit Feb-23-Sun
UC Santa Cruz Criterium, Salinas Feb-23-Sun
Central Coast Road Series #2 Mar-02-Sun
Madera Stage Race Mar-07-Fri
Madera Stage Race Mar-08-Sat
Madera Stage Race Mar-09-Sun
RK Omn #2 - Red Kite Criterium, Livermore Mar-09-Sun
Stanford Campus Criterium (USAC categories?) Mar-09-Sun
Wards Ferry RR, Sonora Mar-15-Sat
Land Park Criterium, Sacramento Mar-15-Sat
Bariani Road Race, Zamora Mar-16-Sun
Central Coast Road Series #3 Mar-16-Sun
UC Berkeley Campus Criterium(USAC categories?) Mar-16-Sun
Chico Stage Race Mar-21-Fri
Chico Stage Race Mar-22-Sat
Off The Front Omnium, Hanford Mar-22-Sat
Humboldt State Road Race (USAC categories?) Mar-22-Sat
Chico Stage Race Mar-23-Sun
Hanford Criterium Mar-23-Sun
Humboldt State Campus Criterium (USAC categories?) Mar-23-Sun
Turlock Lake Road Race, La Grange, CA Mar-29-Sat
UC Davis Road Race (USAC categories?) Mar-29-Sat
Santa Cruz Classic Crit Mar-30-Sun
UC Davis Campus Criterium Mar-30-Sun
Topsport Stage Race Apr-05-Sat
Central Coast Road Series #4 Apr-05-Sat
Topsport Stage Race Apr-06-Sun
Apple Pie Criterium, Sonoma County Apr-06-Sun
Sea Otter Classic Apr-10-Thu
Sea Otter Classic Apr-11-Fri
Sea Otter Classic Apr-12-Sat
Sea Otter Classic Apr-13-Sun
RK Omn #3 - Red Kite Criterium, Livermore Apr-13-Sun
Copperopolis RR Apr-19-Sat
Fairgrounds Criterium, Antioch Apr-19-Sat
UN Reno Campus Criterium and TTT Apr-19-Sat
Wente Road Race-Livermore Apr-26-Sat
Fresno State WCCC Championships RR Apr-26-Sat
Wente Criterium-Livermore Apr-27-Sun
Town Center Criterium, El Dorado Hills Apr-27-Sun
RK Omn #4 - Tempus Fugit Spring ITT, Livermore Apr-27-Sun
Fresno State WCCC Championships Criterium Apr-27-Sun
Golden State Race Series - DAY1 May-03-Sat
Cat's Hill Classic May-03-Sat
Golden State Race Series - DAY2 May-04-Sun
Calaveras Time Trial May-04-Sun
Selma Criterium May-04-Sun
Berkeley Hills Road Race, Orinda May-10-Sat
Regalado RR, Oakdale May-11-Sun
RK Omn #5 - Red Kite Criterium, Livermore May-11-Sun
Mariposa Women's SR May-16-Fri
Modesto Downtown Criterium May-17-Sat
Mariposa Women's SR May-17-Sat
Mariposa Women's SR May-18-Sun
Modesto Road Race Salida Ca May-18-Sun
Salinas Criterium, Salinas, California May-24-Sat
Folsom Classic Criterium, Folsom CA May-24-Sat
Mount Hamilton Classic Road Race May-25-Sun
Memorial Day Criterium, Morgan Hill May-26-Mon
IC3 Dash for Cash May-31-Sat
Auburn Omnium 2-Day race, Loomis and Auburn May-31-Sat
Auburn Omnium 2-Day race, Loomis and Auburn Jun-01-Sun
RK Omn #6 - Livermore Valley Circuit Race Jun-01-Sun
Steve Dunlap Memorial TT Jun-07-Sat
Pescadero Coastal Classic Jun-08-Sun
2 Wheel/Early Bird Women Criterium Jun-08-Sun
RK Omn #7 - Tri-Valley Criterium Classic, Pleasanton Jun-14-Sat
Folsom Historic Criterium Jun-14-Sat
54th Annual Nevada City Classic Jun-15-Sun
Mt Diablo Hillclimb TT, Walnut Creek Jun-21-Sat
Little City Stage Race- TT, Crit, Reno Jun-21-Sat
Burlingame Criterium Jun-22-Sun
Little City Stage Race-RR, Reno Jun-22-Sun
Central Coast Road Series #6 Jun-28-Sat
Sattley TT Jun-29-Sun
RK Omn #8 - Friend of the Devil RR, Livermore Jun-29-Sun
Davis Bike Club 4th of July Criterium Jul-04-Fri
Leesville Gap RR, Williams Jul-05-Sat
RK Omn #9 - Red Kite Criterium, Livermore Jul-05-Sat
Menlo Park Grand Prix Jul-06-Sun
Watsonville Crit Jul-12-Sat
Foothill College Circuit Race "The Learning Curve", Los Altos Hills, Ca Jul-13-Sun
Lodi Criterium Jul-13-Sun
Cull Canyon TTT Jul-13-Sun
RK Omn #10 - Crossfire Hurricane ITT, Livermore Jul-19-Sat
Colavita Grand Prix Jul-20-Sun
San Rafael Twilight Criterium Jul-26-Sat
Berkeley Bike Club Criterium, Albany Jul-27-Sun
Warnerville TT, Knights Ferry Aug-02-Sat
Central Coast Road Series #5 Aug-02-Sat
Patterson Pass RR, Tracy Aug-03-Sun
Mighty Tour de Nez-Sattley TT, Reno Aug-08-Fri
Dunnigan Hills RR Aug-09-Sat
Mighty Tour de Nez-Downtown Criterium, Reno Aug-09-Sat
Susiun Harbor Crit Aug-10-Sun
Mighty Tour de Nez-Diamond Valley RR, Reno Aug-10-Sun
San Ardo RR Aug-16-Sat
University RR, Santa Cruz Aug-17-Sun
RK Omn #11 - Red Kite Criterium, Livermore Aug-17-Sun
Winters RR Aug-23-Sat
Vacaville Gran Prix Aug-24-Sun
RK Omn #12 - Tempus Fugit Summer ITT, Livermore Aug-24-Sun
Challenge RR Aug-30-Sat
RK Omn #13 - Red Kite Criterium, Pleasanton Aug-30-Sat
Esparto TT Aug-31-Sun
RK Omn #14 - Red Kite Criterium, Pleasanton Aug-31-Sun
Giro di San Francisco Sep-01-Mon
Riverfront Criterium, Antioch Sep-06-Sat
Morgan Hill Downtown Criterium Sep-07-Sun
Folsom Cyclebration Sep-12-Fri
52nd Mt. Tam Hill Climb, Stinson Beach Sep-13-Sat
Folsom Cyclebration Criterium Sep-13-Sat
Folsom Cyclebration Circuit Race Sep-14-Sun
Oakland Grand Prix Sep-21-Sun
Henleyville RR, Colusa Sep-27-Sat
Tuesday, October 29, 2013
Research in mice indicates that using steroids can have muscle building benefits for far longer than previously believed. Lifetime bans needed?
Friday, May 31, 2013
Hypoxia increases muscle hypertrophy induced by resistance training.
Department of Orthopaedic Surgery, Mie University Graduate School of Medicine, Tsu City, Mie Prefecture, Japan.
Recent studies have shown that low-intensity resistance training with vascular occlusion (kaatsu training) induces muscle hypertrophy. A local hypoxic environment facilitates muscle hypertrophy during kaatsu training. We postulated that muscle hypertrophy can be more efficiently induced by placing the entire body in a hypoxic environment to induce muscle hypoxia followed by resistance training.
Fourteen male university students were randomly assigned to hypoxia (Hyp) and normoxia (Norm) groups (n = 7 per group). Each training session proceeded at an exercise intensity of 70% of 1 repetition maximum (RM), and comprised four sets of 10 repetitions of elbow extension and flexion. Students exercised twice weekly for 6 wk and then muscle hypertrophy was assessed by magnetic resonance imaging and muscle strength was evaluated based on 1RM.
Muscle hypertrophy was significantly greater for the Hyp-Ex (exercised flexor of the hypoxia group) than for the Hyp-N (nonexercised flexor of the hypoxia group) or Norm-Ex flexor (P < .05, Bonferroni correction). Muscle hypertrophy was significantly greater for the Hyp-Ex than the Hyp-N extensor. Muscle strength was significantly increased early (by week 3) in the Hyp-Ex, but not in the Norm-Ex group.
This study suggests that resistance training under hypoxic conditions improves muscle strength and induces muscle hypertrophy faster than under normoxic conditions, thus representing a promising new training technique.
Friday, May 17, 2013
Sunday, May 12, 2013
Finished 12th in the Cat 2/3, jumped way too early, should have waited a few hundred yards.
Finished 10th in the Pro 1/2 with a strong sprint. Could have moved up further on last lap.
Currently placed 4th in the Cat 2/3 Omnium and 11th in the Pro 1/2 Omnium.
Sunday, May 5, 2013
I went out for dinner with some great friends on Friday night which lead to a couple of glasses of wine and a very late night. It had been a stressful and busy week ending with a late departure from the office and spending 2 hours in the car getting to dinner.
Fast forward to Saturday AM. I got up around 8 and prepared my bike for the afternoon race. I started with changing the big chain ring to a 50 tooth and putting a 11-27 on the wheel. This would allow me to big ring the climb without having to change down into the little ring. One the bike was ready I started digging the trench in the back yard to replace the cracked sewer pipe. I'd been doing 20 minutes a day all week and wanted to keep things going.
After 20 minutes of digging I stopped to make breakfast of the usual cheeses omelet with avocado.
After breakfast I decided it the perfect day to change the rear shock absorbers on the truck. The original ones were leaking after 85K hard miles. I'd ordered the replacement Shocks the week before and they were in the way sitting on the garage floor. So this involved jacking up the car and spending an hour crawling underneath removing and replacing the shocks. Once this was done I cleaned the leaves out of the pool and I was ready for a nap. I tried to nap and watch a little bike racing but it was one of those days when the nap wouldn't come.
I'd been texting Cyrus about riding to the race. It was a 1.5 hour ride to get to the start and we decided to meet at Page and Foothill at 3:15 PM.
We arrived at the race with 30 minutes to spare, just enough time to reg and get our numbers pinned on. Dirk was at the registration area and gave me some pre race advice. He told me to hold back for the first 10 laps and just see how things played out. He also said that I should stay to the left on the descent around the park. All of this was great advice, I wish he'd told me to avoid the wine on Friday night and relax on Saturday AM. That would have been very helpful.
I swear that the race official said the race would be 60 minutes while we were standing on the start line. The race started fairly fast and I hung around the back of the pack or the first few laps. The first time I hit the climb I was having trouble keeping the front wheel on the ground. I was pushing hard in the 50x27 and the front of the bike just felt very light. I made up a bunch of places on the climb and lap after lap I was gaining on people every time up the climb. By about lap 10 I was in the top 20 just as Dirk had described. I decided to just try and maintain this position and see how things went. I was having no double on the climb, it actually felt easy but the descent was super hard and the pavement was rough. Gaps would open up coming into the start finish and the wind made this part of the course the most difficult.
Things were good, I was 30 minutes in when I looked at the time for the first time. WOW half way through and I was feeling fine. I'd only had half of one of the bottles on the bike so with only 30 minutes remaining I threw away one of the full bottles. That would make me lighter on the hill for sure.
Things were going fine but I was watching the clock and we were at 59 minutes and the lap cards still showed 0. When we're they going to start the lap countdown? This race was 60 minutes right? Wrong. The next lap they flipped the lap board and showed 9 to go. 9 to go! Crap, I was out of water and needed something to drink. This was going to be a long 9 laps.
I was watching the lap cards come down and with 5 to go I was starting to fade. I looked ahead a it seems like there were only 25 guys ahead of me. I looked back and there was no one behind me. We'd lost half the field! I was cramping a little on the climb and struggling a little to stay on during the descent. At this point things got really fast and with 4 to go I was unable to get back onto the group coming through the start finish. I tried to get back but the field was riding away and I'd hit the wall. I went up the climb off the back of the group with the crowd cheering but that was the end of my race. I rode around to the bottom of the climb again to find Hailey and then went to the finish to see how the race ended. I'd made it all the way to the final 4 laps but failed to finish. This was my first DNF of the year and given my poor preparation I'm surprised I made it that far.
I was dehydrated and had cramped which was unusual for me. If only I hadn't thrown the bottle away I may have been able to hang on. If only I'd rested and not drank so much wine. Oh well, we'll see what happens next year. I'm very happy with how well it went. I was certainly fast enough to have done well, I just needed to prepare better. So to finish of the day I rode home from the race for another 1.5 hours.
So next year I'll rest and hydrate properly and see how it goes.
Lunch pre race: veggie burgers in tortillas. 2:00 was too late for these. Should have had them at 12:30.
Race: 1 bottle, 1 gel.
Saturday, April 27, 2013
I had a great 45 minute warm up with some HR efforts starting at 150, 155, 160, 165, 170 and finally 175 about 10 minutes before the start time. I was nicely warmed up but the legs were still sore from the really hard racing over the past 4 weeks. I'd done Copperopolis, 2 stage races and 2 fast Crits in 4 weeks so it wasn't surprising things were sore.
I got to the start line with about 5 minutes to spare and just rolled around until it was my minute. One guy rolled to the line and discovered he'd missed his start by 8 minutes. He was in disbelieve and wasted more time trying to figure out what went wrong. Apparently his watch had 2 separate times and he was looking at the wrong one.
When my minute came I rolled into the start tent and got ready to start. The start marshals were a lot of fun and wished me luck as I pushed off the line.
As I settled into the aero position the course went slightly downhill with twisting banked corners. I remember thinking that this was better than a roller coaster, it was such a blast to ride. After the first half mile the course started climbing and I was glad I had the 27 cog on the back as it offset the 55 chainring nicely and I didn't have to drop into the little ring at all on the course.
I knew the guy starting a minute behind me was fast and I hoped I could stay away from him. I'd passed a couple of people on the way out to the turnaround but they were not in my category. As I made the turn for home I could see that Chris was about 20 seconds behind. He would probably catch me before the line.
With the return leg being downhill I was absolutely flying in the 55 x 11, trying to keep my speed up on the small rollers. As I got to the 2 mile to go marker I could see the rider ahead of me who had missed his start. I caught him at a bend in the road and was trying to overtake him on the outside when he started to move over on me. We bumped elbows as I tried to avoid crossing the yellow line. I flew by him and just kept going. About 20 seconds later I was passed by Chris and we also came very close to bumping.
I crossed the line in 26:44, good enough for 5 place in the 2/3.
I knew there weren't many racers showing up for this TT so I decided it would be some easy points if I just rolled the Pro/1/2 field as well. I signed up for the second time and just managed to pin on another number and grab a drink before hitting the line again. This time there was no bumping and I had a great time doing the roller coaster again without any real pressure. Funny thing is I was only 15 seconds slower the second time around and that was good enough for 5th in the Pro/1/2 field. Both my times would have given me the same position in either field. I definitely felt a lot weaker the second time around but 15 seconds doesn't seem like a lot.
This was a fun event on a great course. I look forward to going back again.
Breakfast: Egg Sandwich, Cytosport Monster Amino.
Pre Race: Two gels and 1 bottle of Cytomax.