Thursday, May 7, 2009

Assessments and Bike Race

I did the Tri Power monthly assessments yesterday. I also got some time on the bike trainer, but that's nothing special. I'm a week late on the assessments, should have been done last wednesday. Here was last month's results:

Pushups (in 60 sec): 15
Wall Sit (sec): 49
Flex Arm Hang: 20
Side Plank: 29
Side Plank Bent Knee: 54
Prone Plank: 35
Extensor Chain: 1:12
Core Strength: 40%

Everything besides pushups and core strength is measured in seconds. That was on 3/24, and here's the results from yesterday 5/6:

Pushups: 17
Wall Sit: 51
Flex Arm Hang: 27
Side Plank: 36
Side Plank Bent Knee: 1:01
Prone Plank: 40
Extensor Chain: 1:17
Core Strength: 70%

The extensor chain is a measure of lower back strength, and I'm really pleased with that time. It's good to see the improvement in the planks too, that means I'm gaining more stabilizer muscle strength. Pushups and the flex arm hang I thought would be higher, I've been working those a lot more lately. But, I did miss 2 weeks in April thanks to that stupid pollen problem. The core strength at 70% is really cool. I didn't expect to see that at all. Looks like the iron gym and situps are really starting to pay off!

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Bike Race

Tonight is the first time trial bike race put on by the Greenville Spinners for this year. They do a series of 4 TT's, once a month. We've had some quite voracious thunderstorms for the last 4 days, even a couple of tornado's touching down. So I have no idea if the race will go off as scheduled tonight. But registration is open from 5 pm to 5:45, and the first rider leaves at 6 pm sharp. One rider leaves every minute after that.

The course is a 10 mile out and back, I think it stays on Perimiter rd which is nice and flat. Perimiter rd is a 7.2 mile loop around an air strip, so I don't know why they didn't just make the race one loop. But it's a time trial, so there is no peleton, no group of racers or a pack to pull away from. Just one guy (or girl) at a time racing against the clock. When everyone is done they compare the times and post the results online. Last year for the first race there was only 2 guys in my 30-39 age group. So I'm hoping for a top 3 finish this time. Seeing as how it's my first bike race ever, I have no idea what to expect or how well I'll do.

My always constant speed goal is 20 mph, so for a 10 mile ride, I'm going to try and beat 30 minutes. It's only 10 miles, so I'm just going to go as hard and fast as I can. No need to save anything for the endurance here, it's straight out muscle pushing. I'll take the little camera and try and get some pics. Last year's winners came in around 20 minutes.

Who the freak holds a race at 6 pm on a thursday? how strange is that? so this whole thing is predicated on being able to knock off from work about 4:30 today to get dressed, loaded up, and on the road. Donaldson center is about 45 minutes from the house, so if I can't leave until 5 I'm not going to make the registration in time. And if the weather doesn't cooporate then it's all moot anyway. I see no need to ride 10 miles in the rain just to get a time in. So we'll see what happens.

Thanks for all the smoothie advice! That's great stuff, I'm going to try as many as I can.

13 comments:

Calyx Meredith said...

That core strength improvement ROCKS!! I think you've sold me on Tri Power. Good luck on the TT tonight. Can't wait to hear how it goes.

Sun Runner said...

I love side plank. Sometimes I use my free hand to feel up my obliques as I'm holding the position just so I can see how hard they're working. The results in the mirror are hard to miss.

Glaven Q. Heisenberg said...

Good luck with the race.

How was the polecat smoothie?

Wes said...

ROFL @ Glaven...

You will go faster than 20 mph... Cause you can do anything for 25+ minutes :-)

Kick some ass, bro!

p.s. I need to get that Tri Power book...

tfh said...

Great to see the improvements. A Thursday TT is odd timing-- good luck!

Missy said...

Nice improvements, gotta be happy about that!

We do an informal TT ride on Thursday nites here. First or last, the baseline is a great number to have. Got to have goals.

joyRuN said...

Great progress!

Jess said...

I hope the race goes well. That is a really strange time for a race!

Marcy said...

Whooooaa dude that's some pretty big improvement there CJ! Very nice work! ;D ;D

P.O.M. said...

6pm on a THursday?
WTH? That's HAPPY HOUR time, not race time.

And you say "lasso a husband" - how does one do this?

Amanda said...

You are really making improvements, it's neat to be able to see the comparisons like that. I hate wall sits, but love side planks! That is really odd to have a race at 6pm on Thursday.

Lily on the Road said...

OMG, I'm just catching up with all of your adventures...Holy moly, the mud run looks awesome, scary and fun all at the same time!!!

Did you make it to the bike race???

teacherwoman said...

Looks like you have made some great gains! Keep it up dude! I am seriously going to owe you something for introducing me to Tri Power! It's da bomb!