A Long Night

Bill's Flea Market in Virginia Beach burned down last night.  We arrived on scene at 1:30 am and got back to the station just in time for shift change at 8:00 am.  Oh yeah, and it rained and snowed all night.

I think it nap time.

Photos taken by Martin Grube.  See more at vbfd.com

Power Testing

I am in my last college class for my bachelor's degree in Exercise Science. This class is exercise testing. So not only am I learning to do the testing but I get to be tested on some fitness aspect once a week. The other thing is that I am a 33 year old in a class with all 20 and 21 year old students. So this week we did some power testing. Here's how I did:

40 yard dash:

Keep in mind this was done outside, into a head wind, on uneven grass (I guess the track was too far away so we had to use a grass strip in a parking lot with those gumballs everywhere that twist ankles). I got a 5.29 sec. That was second best in my class (5.27 sec was best time).

I found this chart below...I don't know if it means anything.

Vertical Jump Test:

Start with you arm stretched as high as you can with keeping your feet planted (heels on the ground). This is your starting position (mine was 7 feet 9 inches or 93 inches). Step a foot away from the wall and jump as high as you can and slap the wall. Some will read where your hand touches. No running or taking a step, you can squat down and use your arms as momentum, but that's it.

My jump reach was 120 inches (10 feet) for a difference of 68.8 cm.

In order to get my weight that high, my power calculation was 5,788.7 W.


Wingate Bike Test:


Using the Monark bike we performed the Wingate bike test. For this test your resistance level is calibrated based on your weight. After a warm up the resistance level is increased to 1/3 your prescribed level. You get your legs up to speed and then the level is rapidly increased the max. You pedal as hard as you can for 30 seconds. You are not trying to pace yourself for the 30 seconds because you want a peak power reading that will be obtained with your best 5 second interval. It was a long 30 seconds.

My peak power was 1070 W. My relative power was 12.4 W/kg. My capacity was 27136.2 J and my relative capacity was 314.1 J/kg. My fatigue index was 36%. This is a measure of your best 5 seconds and your worse 5 seconds. I think I slacked at the very end so I don't think the fatigue index is quite right.

Snowball Crit #1

Its that time of year again. Instead of snowball crit this could have been called rain, wind, cold and snow at the finish crit. The Virginia Beach Wheelmen were minus two racers in the A race due to illness. So me, John Gray, Mike Tamayo, Tim Shockley and Kyle the Kid lined up at the start. It was a good race. Nature's Path had the numbers and the superstar racer Mason. So it was controlled by them for most of the race...good job.

As far as a training race goes in February, I felt great. I really think all the hard work of this off season is going to pay off.

All photos were taken by BJ Samual and could be seen at her SmugMug site.

Fitness Poll

I have added a poll on my sidebar. Leave comments here too.

Compared to years past, how is you fitness level? I feel mine is the best it has ever been for this time of year. Last year I fought sickness and fatigue that didn't subside until April. This year (knock on wood) I have avoided all viruses and have remained healthy. I have been able to put time and miles into my training. I just feel this year is going to be a good year. But, there are probably a lot of others that feel the same way.

How do you feel?

I can't study when its 70 degrees out.

This post is brought to you by Outdoor Impressions Landscaping.  Why?  Well first of all they are one of our sponsors.  Secondly, they stopped landscaping today to ride with me.

 

Tim didn't think he would ride today so was stuck on his fixed gear bike that he had stored at work.  Jamie Nisbet got a good ride in on Keck Bakers old bike....I wonder if we'll see Jamie line up on a start line this year.  And of course me and Jon Nisbet.  The other members of the Wheelmen were busy climbing Mt Mitchell today (and yesterday) on foot.  And Kyle was probably stuck in Math class just looking outside wishing he could ride.

Although I had a test this afternoon, I could stay home.  I had just put on this new crank (FSA SLK lite), new Dura Ace rear derailluer and a new chain.  So I had to get out and ride.

It was a little windy...alright, very windy.  But it was a great ride.  Can't wait for the weather to be like this for more than a couple days in a row.

Sleepy Hole Smackdown

 

http://www.bikereg.com/events/register.asp?eventid=7871 

                                                                             
The first Virginia BAR race of 2009 is open for registration.  This is a fun, safe course.  I can't believe its time to race again.  I can't wait.                                                                                     

Williamsburg Ride and Body Fat

I know its a little late but he's the blog on our weekend ride in Williamsburg. James, John Grey, a friend of Jame's (also named John in the borrowed vintage VBW jersey) and I went on a Williamsburg journey. We pulled the old Williamsburg Road Race map off the VCA website. It was a nice day, a little windy but great temperatures. We took it pretty easy and just let the distance and terrain dictate the intensity. I think we ended up doing 57 miles. But the nice thing was just getting out and riding on roads that were different.

We did see a lot of JRVS riders out there. Lucky to have that kind of scenery in your backyard.



On Monday I got in the Bod Pod at work. It is part of our physical each year. I would have to say that I think I am the leanest I have been for this time of year. I am not down to the weight I wanted but I'm not too sure that will be possible. Here is what the Bod Pod had me listed at:


Weight--191 lbs
Lean weight--176 lbs
Fat weight--15 lbs
Fat %--7.9%


Two things here. One is that they have been having issues witht the calibration. Everyone in the past couple months have said the numbers seem low to them. So I don't actually think that I am 7.9% Body Fat. The Bod Pod has an error of +/- 2%, so maybe I am around 10%. Second is that a big part of my off season plan has been strength training. The strength focuses on legs and core, but incorporates all body parts. Once this portion is done, I will probably lose some upper body mass as my riding duration increases. My goal weight was around 180. If those numbers are right, then it won't be possible without losing some muscle mass.