National Senior Games 50m/100m freestyle and 5k/10k run, gold medal times

listed by women and men and age brackets  50 m free	women	men	100m free	women	men
50-54	27.9	23.26		1:02	52.9
55-59	27.8	25.23		1:01	52.4
60-64	29.6	23.6		1:02	51.1
65-69	31.4	26.6		1:12	59.1
5k run	women	men	10k	women	men
50-54	21:45	19:23		46:36:00	38:57:00
55-59	21:40	19:03		44:05:00	36:33:00
60-64	23:12	18:42		47:46:00	39:20:00
65-69	0:31:40	20:12		57:49:00	42:37:00

Tempo, 25 and 20 minutes at 300

A sunny but cool day so I did these inside. Just tempo pace so right around 300 watts and HR at 130 or 70%. Supposed to do 3x15 but condensed them to save some time. 

Smoky Mountain Century

Winter Training

https://performancecondition.com/wp-content/uploads/2012/04/Post-245-Section-1-Winter-Preparation-What-to-do-This-Year.pdf

Comparing Max HR's Isn't Relevant

https://www.roadbikerider.com/latest-rbr-newsletter-2017/301-issue-no-783/3166-why-setting-training-zones-on-max-hr-is-not-the-best-approach

Succesful DeTraining

http://trainright.com/detraining-3-steps-to-avoid/?utm_source=CTS+Newsletter&utm_campaign=9aa96e2f70-EMAIL_CAMPAIGN_2017_08_24-kale-kimchi-jeff-mahin&utm_medium=email&utm_term=0_9d08d48022-9aa96e2f70-106443499&mc_cid=9aa96e2f70&mc_eid=7cc4bcc2b1

3x15 steady state, 5 minutes between

I'm headed to TN on Wednesday for a few days so I did the 3x15 tempo inside today. Went pretty well with power at 318-320 on all. I know I'll push that up. I think I was hesitant given we hadn't done these in a while. I still have plenty of room on the HR.

Century #14 of 2017

Solo ride today with great weather (52-70 degrees)

Tips for Athletes Over 40 from CTS

http://trainright.com/5-best-habits-athletes-over-40/?utm_source=CTS+Newsletter&utm_campaign=7ed87bc998-EMAIL_CAMPAIGN_2017_09_30-worst-post-workout-habit&utm_medium=email&utm_term=0_9d08d48022-7ed87bc998-106443499&mc_cid=7ed87bc998&mc_eid=7cc4bcc2b1

1x15 minutes, steady state

went a little over the 15 minutes as I was caught up in a good song...held right around 328...on a sour note, it appears that one of my bikes has been stolen by a FedEx employee...someone changed the shipping label and was able to sign it out when its actually a high value item and required my signature....a beautiful 5 year old custom built Franklin, Reynolds wheels, Stages crank arm, etc, gone....I'm bummed ;-(

1 x 20 minute steady state

This was inside and power was just under 330 for the 20 minutes with HR at 135 avg or just around 70% of max. 

CTS article on Exercise and Injury Pain Management

http://trainright.com/exercise-opioids-cure-chronic-pain/?utm_source=CTS+Newsletter&utm_campaign=3d3df0a0c8-EMAIL_CAMPAIGN_2017_09-28-keep-climbing-power-fall&utm_medium=email&utm_term=0_9d08d48022-3d3df0a0c8-106443499&mc_cid=3d3df0a0c8&mc_eid=7cc4bcc2b1

From RBR....how much should you train?

https://www.roadbikerider.com/latest-rbr-newsletter-2017/299-issue-no-781/3133-how-much-should-you-train

33k World Senior Time Trial

Another bronze today. The course was 20.44 miles. I paced myself from the start using HR of between 160 and 170 most of the way, low 90%'s of max. It was probably the least miserable longer time trial I've ever done. Maybe I could have ridden a little harder but I didn't feel that way on the course. Seemed like a really good pace. And my slightly less radical position kept my neck from bothering me. Overall, I thought I rode well. I'm sure if we did more 20 minute steady states I would get better at this. Still not sure I care that much ;-) Thrilled to come out of here with two medals. I think I surprised he guys from the western mountain states. Was the only guy from the east in my bracket, and overall from what I could tell.

World Senior Games 5k Hill Climb

notes I sent my coach.....

I rode the course in 14:47 which would have won the 55-59 last year but was only good enough for 3rd this year. Very happy to at least get a medal. I rode my road bike but a few guys did well on tt bikes. Hard to say. I don't have a super light road bike so that was a disadvantage but not enough to move me up in the medals. Here are some comments:
A very light road bike with super light wheels and some clip on aero bars would be the best set up as the first 1k is just a slight uphill at maybe 4-5%. I hit 27.8 for my max on this section and was averaging 20 for the first few minutes. Given the av mph at 13.07 for the entire thing you can see how slow things became. The upper sections where the slope hit 11-12% require a really light set up.

The altitude (4000' at the top) did seem to have an effect. My HR was at 90% of MaxHR just a couple of minutes in. I was at 95% MaxHR for the last half and I set a new MaxHR at 184, 2 beats above what I though was my MaxHR. So, big effort but....

Power sucked. I was at 382 avg a few minutes in but as HR skyrocket power dropped. Max watts hit 800 and I was pushing the upper 300's (370-380) in sections towards the top but NP was just 330. My gearing seemed to work well as avg Cad was 95. Hard to believe that just last week I was doing 6-7 minute repeats at home at 380-390-400.

I think I did surprise some of the guys from that area. One guy asked if we have any climbs like that in Ohio. Not exactly. In addition to my new Giant Trinity time trial frame that is waiting to be built when I get back I do have a Giant Defy road bike on order. If I outfit that with some super light wheels, I'll be 30-40 seconds faster, I think. Not sure how to combat the altitude issue. I never notice it in Tennessee where I spend a lot of time riding at 5000-6000', but I'm also not killing it.

Tomorrows 40k is at 2500'. I'll be watching HR and watts for pacing.

Tempo for 20 and 15 minutes

I did these inside as the last of the longer efforts in preparation for next weeks Huntsman Games. Power felt good given that effort.  

7x1 minute, 1 between and 5 x 30 seconds 1 between

Did these on the local criteria course: one minute efforts at 521,523, 539, 518, 522, 515, 513 and then 30 seconds at 620, 613, 605, 600 and 627; normalizedpower for 40 minutes at 349