75 mile endurance ride, LIE Service Road 11 15 2009

2009 Kissena Velodrome 150 lap Garmin data

SPEED


HEART


PACE


Gear: 48x15 = 86"
Bike: Tiemeyer
Wheels: Mavic Ellipse clinchers
Weather: Sunny, mild 55 to 65 temps.
Number of riders: 13
Laps: 150
Miles: 40
Time: 2 hours
Avg Speed: 20 mph

2nd annual Iron Arse Challenge - 150 laps, 11/8/2009

Training Summary Sheet - 10 31 2009

Fit Test on 10/31/2009

It has been about 1 month now since I started the gym, transitioning into weight lifing and detraining the cycling muscles. On 9/26/2009 I did a base line fit test at home. Today I did the same fit test in the gym - all the scores have improved, except the recovery pulse after a 3 minute step test - this is understandable since I am not doing interval training at the moment.

Body weight - 175 lbs.

Test - Pull Ups with palms facing in
Quantity = 15
Score - average
Measures upper body strength and endurance.

Test - Vertical Leap
Quantity = 22 inches
Score - above average
Measures lower body power levels.

Test - Push Ups
Quantity = 62
Score - Excellent
Measures muscular strength and endurance.

Test - Sit & Reach Toes
Quantity = +3 1/2 inches past toes
Score - Good
Measures flexibility of the lower back and hamstring.

Test - Wall Sit isometric
Quantity = 2 minutes 30 seconds
Score - Excellent
Measures quadriceps strength and endurance.

Test - In & Out crunches
Quantity = 100
Score - Excellent
Measures abdominal strength and endurance

Test - Standing Long Jump
Quantity = 7’-5”
Score - Average
Measures explosive power of the legs

Test - 3 minute Step Test - HR 166
Quantity = HR after 1 min 156 bpm
Score - Very Poor
Measure your ability to recover after a hard effort

Izumi attends Kerin event in Japan

September 2009 - Kissena Velodrome racer and Bike Messenger Izumi (in yellow) revisited Japan, after migrating to the US five years ago. The main reason for the trip was to visit family and a few Keirin venues. He also attended a Keirin session in Izu where they have three Velodromes – a 400 meter, 333 meter and 250 meter. See more photos and a description of his trip at this link - Japan Diary

Riding on an Indoor Wooden Velodrome by Alex

As most of you know Alex is currently training on the ADT Indoor wooden velodrome in California with National Team and Olympic riders. I asked him what it was like riding on a smooth indoor wooden velodrome and what tires have the best traction. Below is his reply:

"When riding on ADT the most important thing to consider is tire traction. If you are going to be doing anything slow, like match sprints, neutral laps in a mass start race or even the begining of a warm up - tire traction is an important consideration. Track specific, even wooden track specific tires are the key to staying upright on the banking when going slow. I use the Vittoria Evo Pista CS, these work really well versus regular crit tubulars, its like night and day."

Here is a link to some more information: