nekoballs

March 16, 2010

March PV Field Test Protocol and Jack’s Prime

The first Saturday of every month, the team performs a Field Test Protocol (FTP). This test is another piece of data to help gauge our fitness and to evaluate our training. The goal of the FTP is to estimate our lactate threshold heart rate.

Our FTP consisted of two approximately 6 mile long time trials along Cañada Rd. The starting point was the Pulgas Water Temple, and the turn around point was the Oak tree at the top of the hill heading South on Cañada. The end point was at the top of the hill slightly past the Water Temple. The time trials were ridden as hard as we could maintain and lasted between 15 to 20 minutes each. We rode one time trial, rested for ten minutes, and then rode the same course again.

For the 1st effort:
Avg. HR: 157
RPE: 7
Time Recorded: 16:49
Distance of Lap: 5.68 miles
Time Adjusted: 18:21 (adjusted proportionally from 5.68 miles to 6.20 miles)

And the 2nd effort:
Avg. HR: 151
RPE: 7
Time: 18:56
Distance of Lap: 6.2 miles

During the first effort, I started my lap timer late, so I rescaled my time based on distance. At the end of the second effort, we were interrupted by a group of riders, which messed up the flow at the end of the course.

Based on those values, Clark calculated training HR zones based on the numbers from the two efforts. From the two HR values, he took the average of the two and called that the OBLA threshold (or Z4). For me, my OBLA value was 154bpm. For Z3, he took 86%-95% of OBLA, 71%-85% for Z2, 60%-70% for Z1 and 105%+ for Z5. Interestingly, the Z4 and Z5 were very similar to zones calculated from the lactate test, but Z1-Z3 had lower numbers in the FTP compared with the lactate test. I’m not sure what that meant, but I expected the lab work to be more accurate. This however provided a baseline to compare future FTPs to.

Route is on Garmin.  If you look at the map and compare it with the HR graph, it is obvious where the route begins and ends. The team also rode an endurance ride after the test, but I ended up doing a solo ride at my own pace. To be honest, I was pretty toast after the two TTs.

…So to recharge, I met up with Kris to pig out at Jack’s Prime. Yes this is a ride report AND a restaurant review. I don’t even remember what we originally were going to eat, but after that ride, all I wanted was meat. Meat and fire. Kris was shocked that I had never been to Jack’s Prime and insisted that it was good, so in the interested of time, he picked me up in downtown San Mateo and we headed over.

It was a nice day so we sat outside in the sunny, but breezy weather. And the weather would have been just fine had I not decided to order a shake to drop my temperatures. And since I did order a shake, noting the “burgers & shakes” under the Jack’s Prime logo,  I followed that decision by moving us back indoors. I ordered a coffee shake and Kris got a vanilla shake. I must have forgotten that I preferred malts, but the shakes were good. We then ordered two burgers to split.

Maytag Blue Ribbon

Key ingredients for this burger are the Maytag blue cheese and the caramelized onions. As a regular hamburger, it was good. The meat was cooked well and the bun was slightly toasted. As a supposed blue cheese burger, I could have used a lot more blue cheese and onions. The onion rings were just normal.

Phoenix from the Flames

This burger came with pepper jack cheese, poblano chilis, jalepenos, red onions, and chipotle mayo. I chose to have my jalepenos fried and I just noticed that “extra fire” is available option, one that I would have chosen.  I didn’t really have any complaints about this burger and I enjoyed the poblano chili and the fried japapenos.  The fries were also pretty standard.

Although I thought their Maytag burger lacked blue cheese, to their credit, it was also slightly cold by the time I got to eating it. Jack’s Prime did have good burgers and I would come back to try some of their other burgers. Kris also claims that the sweet potato fries were good, but I didn’t want to pig out too much and I don’t really like sweet potato… Anyway, Jack’s Prime satisfies that post-ride meat and fire craving.

Post ride satisfaction:  9/10

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February 21, 2010

Joined Team Peninsula Velo / Pomodoro + Time Trialing

This season, I have been looking for a local cycling team to join that would develop my fitness and racing. I inquired with Peninsula Velo, Roaring Mouse, and Third Pillar. Weighing my options, I decided to go with Pen Velo. Additionally, I joined their Performance Team to get in on some coaching and skill clinics.

This Saturday, I met some members of the team for a time trial clinic. We started off practicing starts with both feet clipped in (with a person holding your bike). The first try, I started in too high of a gear and found it hard to accelerate. The next round, we rode a 5 mile ITT on Canada Road from 92 to Pulgas Water Temple and back. After being thoroughly wasted, from the wind and the hill, we then split up into groups and rode a 4 man TTT along the same route. The pace was fast, but not uncomfortable. For the first half of the course, we did 30 second pulls. and after the turn around point, we pulled harder 20 second pulls. When we got within 25% to the finish, we did very hard 10 second pulls. Since we were simulating a 4 man TTT, where the third rider’s time is counted, I dropped off before the finish after taking my final pull.

So after we did two TT’s, where we yelled at told to go essentially 100%, we did a 30 mile ride along the normal PV route. We had a mellow double paceline going until we got to Alpine, where our group dropped to six and the speed went up considerably. Coach Clark, made sure I was ok staying with them and I did… barely. I nearly got dropped going up Aratradero Rd, but I was able to hang on all the way back to HWY92… and even contribute to the paceline.

Overall, it was a good first meeting with the team. I thought the clinic was good, and the coach was knowledgeable, and the other PV members were friendly. I got in a nice long ride too, but maybe it was a bit too much mileage the day before a race.

Here is the route via Garmin

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