Kissena Track Racing

The Sufferfest Indoor Training Videos

2013-06-14T08:21:00.001-07:00

Cycling training videos like nothing you've ever seen!

Regardless of your fitness level, if you want to get strong and fast, then high-intensity intervals are the way to do it. Our turbo training videos feature exciting cycling interval workouts, fantastic professional racing footage, great music and clear instructions. You don't have to think - just get on, ride and suffer.

SUFFERFEST

June 12 2013 Kissena Track Racing Photos

2013-06-13T12:08:00.001-07:00

The Burnout Cycle

2013-05-23T08:52:00.001-07:00

I would say it takes about 10 years to become truly proficient at something. It starts with a learning process starting from immersion to mastery and proficiency, with the threat of burnout always looming. Below is the Burnout Cycle, which I have experienced in various sports. I would say my burnout cycle is about five years, which is more like a bell curve with a peak period where my best performance can’t be surpassed hence lack of motivation and diminished returns. Maybe you get re-motivated when you are placed into a new age group, category or do something different.

Soccer (duration 4 years)

Start 1980

My peak 1982

End 1984

Road Cycling (duration 5 years)

Start 1986

My peak 1988

End 1991

Cricket (duration 6 years)

Start 1992

My peak 1996

End 1998

Track Cycling (duration 5 years)

Start 2006

My peak 2009

End 2011

Master Track Cyclist and School Teacher Larry DeSario’s thoughts on the Burnout Cycle:

I think it's human nature to get burned out on just about anything. For example, a person's occupation, relationships or sport can end depending on certain circumstances. There also has to be a number of variables that can influence whether someone can grow tired of a particular endeavor. From my own study in the area it's necessary to set realistic and plausible goals. Goals that are too easy or too difficult can prematurely end one's desire to continue participation.

I quit the bicycle game for five years starting in 1973. I was burned out and I took up tennis. I played varsity tennis and some local tournaments, but it wasn't anything big. I grew tired of it and ended up running competitively. I really enjoyed the running even though I was a middle of the pack finisher, but the number of injuries that occurred (shin splints, stress fractures) turned me off. In 1978, I returned to cycling. I've had my ups and downs but I have managed to stay motivated. I really enjoy the riding but I have to say that the season is structured to peak at a certain time and I cycle the training to avoid burnout. The period from May to August is the most arduous. By the time I reach the end of the competitive phase I'm relieved to scale down the intensity and just go for easy rides.

The month of May and beginning of June is the most challenging for me. It's the last month of school and both the teachers and students are exhausted. At the same time I have to step it up with the workouts. No longer can I just settle for sitting in on group rides. Now, I need to make some numbers happen on the stop watch and I must say it can be a miserable time indeed. We'll see how it goes this year. However, accomplishment of the goals is so very satisfying. To persevere is where the motivation comes from.

Garmin Edge 305 Cycling GPS

2013-05-18T14:45:00.000-07:00

I have really gotten a lot of mileage out of my $250 Garmin Edge 305 GPS bicycle computer, it is probably the only piece of equipment which I have bought for cycling that is an excellent value for money, and can be used for other purposes. All that other stuff like Casco Helmet, Zipp wheels, Disk wheels were poor value for money. I am not saying they were not good, they were just too expensive and the return on investment was not what one would expect after spending that much money. I also think we get ripped off when it comes to cycling products.

The Garmin Edge 305 GPS, although an older model, has really served its purpose in providing valuable data which can be used for debriefing and analyzing a ride. I also discovered it works in the cockpit, so I carry it with me when I fly to record the flight track and other useful information for later analysis. This is definitely a plus for a device that was designed for use on a bicycle and at the same time works flawlessly in an aircraft.

Two weeks ago I did the Five Boro Bike Tour - it was mentally tiring riding amongst 32,000 riders on unfamiliar roads and bridges, did 70 miles in about 10 hours. Last week I did a cross country flight from Farmingdale Long Island to Groton Connecticut. Today I did my first track workout just for fun to see where I stand after riding a spin bike for the past 16 months and doing P90X and Insanity workouts. All these trips were tracked on the Garmin Edge 305.


5/5/2013 Five Boro Bike Tour

5/14/2013 Cross Country Flight from KFRG to KGON

5/14/203 Cross Country Flight From KFRG to KGON

5/14/2013 Cross Country Flight From KFRG to KGON

5/18/2013 Kissena Track Workout

5/18/2013 Weather data at 1:00pm for track workout:
Temp - 17C 63F
Dew Point - 12C 54F
Humidity - 78%
Winds 150@7kts
Pressure - 30.30"
Visibility 10 miles
Ceiling - 12,000 feet
Pressure Altitude - minus 299 feet
Density Altitude - minus 150 feet

Standing start one lap (400 meters)
Gear 48x16 = 81"
Wheels - Mavic Ellipse
Bike - Tiemeyer
Time - 33.5 seconds

Derrick Davis at the Trinidad 2013 Grand Prix of Cycling

2013-05-01T11:42:00.000-07:00

Derrick Davis is still winning match sprints in the over 50 year old category.

Link

Chris Loehner - Airline Pilot and Cat 2 Bicycle Racer

2013-03-28T08:43:00.003-07:00

Chris is a Kissena Track Alumni and the unofficial holder of the Kissena Track Kilo Record as a Junior at 1 minute 9 seconds. He is also the brother of John Loehner who is still competing as a master racer in the Cat 1, 2 Pro races. Our paths crossed in 1989 when Chris just started racing the track, I was in my last year of riding and was transitioning on to my next challenge of taking flying lessons after graduating college with a degree in Construction Management. Below is an interview with Chris.

1. What year and age did you start racing and what or who inspired you to get into bicycle racing?

I was 13 years old when I caught the cycling bug. I had always liked bicycles BMX- 10 speed, taking them apart and jumping them and doing crazy things. It started when my brother John went and did the 24hrs bicycle ride in Central Park. When he finished riding in the A.M. after about 18 plus hrs, he went to relax. I grabbed his bike and started around the park, in sneakers and shorts I rode about 55 miles and loved it.

2. Did you start racing on the track or the road?

I started on the road as a junior 14-15 racing. I did not race track until I was 16. I did all the local races in New York, New Jersey and Pennsylvania. Anywhere I could ride to, or Al Toefield would pick me up in his Orange van or somehow I got a ride with fellow racers like Mr. Hincapie, Ozzie, my brother (when he got his drivers lic). It was crazy times back then we didn’t have the internet to see where the races were. You had the bible known as Velonews with the listings of all the races and you had to send a release with a check in the mail. The horrors!! It also had to be mailed early.

3. Where did you do most of your training and what type of training did you do during your younger racing days?

I started training at 14 doing the busy Forest Park loop in Queens while dodging traffic. Growing up in Kew Gardens / Richmond Hill it was close and relatively safe (okay I was naive and 14). The training route was Park Lane South to Woodhaven to Myrtle Ave with a climb on Woodhaven Blvd. I rode with a bunch of other racers which included my brother, Radisa Cubric, Chris Shultise, Alan Shapiro and more. After about a year and hitting the back of a car and getting 46 stiches in my face (no helmet), I was introduced to Long Island riding and the German club. Holy cow what nice roads and the triangle ride. Then the real riding started.

4. What type of bicycles did you ride for road and track?

My first bike was a Lotus Classique, maroon in color shifters on the down tube, quick release wheels, suntour parts (24lbs). It was a racing bike and I was ready (it didn’t win the battle with the car). Thanks to Alan Shapiro who then let me borrow his Bianchi to continue training. When my brother was picked up by the Atala/KCC cycling team, I got his bike, which was a Moser with Campy record. The following year when I was 16, I was selected for the Atala / KCC racing team. That year I got a road bike and a track bike from the team, the blue and grey stripes of Atala.

5. Did you ride for a team and how long did it take you to progress up through the categories?

When I started racing in 85, I was a cat 4 and moved up to a Cat 2. I was 14 and racing the A races in Prospect Park and placing. When I was 16 and started on the track it was the same I moved up in one year to a Cat 2. It was pretty cool! All the guys that had done that were the best riders in the area and I did it too! The teams I was on were KCC, Atala, Toga, I also did select races on Somec/Stuyvesant, Team America/Mazda.

6. What were some of your major achievements during your younger racing days?

I raced Superweek in Wisconsin, went to Nationals every year from 16 until I quit in 94. The two times that stand out for me are racing Tour de Beauce in Canada (as a junior in the Pro/am race). Five days of racing and six stages, it was a battle on the bike. 116 guys started and only 42 finished. I finished lanton rue, known as the caboose, what an experience on the road. For the track, it was setting the track record at Kissena for the Kilo of 1:09.1. If you knew the track back then that was fast for the cracked and bumpy surface. I don’t know if anyone has gone faster there since then?

7. When did you stop racing?

I stopped in midseason 1994, I wasn’t progressing like I would have liked to and this is too hard of a sport to do when your heart isn’t in it. Cambria Heights was my last race, I rode home, hung my bike up and that was it. Time to finish school.

8. When and where did you start flight training and what inspired you to become a pilot?

The aviation bug really started for me when I went to Aviation High School in Long Island City and worked on airplanes for half of the day earning my maintenance licenses. I then started my flight training at SUNY Farmingdale in 1990. The school had a small flight program that was a hidden secret. It was $5 an hour wet (gas included) with instructor. For those of you that fly or are in training you can pick your jaw up now. It was an amazing deal then, got my first 88 hrs. there for $440. Today that would buy you about 3.6 hrs. I was racing during the years I was in Farmingdale so I went to class only in the fall and raced in the spring and summer. It took me 5 years to complete my Associates Degree. After I quit racing I decided to finish up my undergrad and went to St Louis University/Parks College. At this point I was on a mission to go for my career. I went to Parks College with my Private Pilot license and some instrument training. When I was there I would fly every chance I could. I completed my degree and my flight training with a commercial license and a multi-engine instrument rating.

I don’t know anyone or thing in particular that inspired me to fly. I wanted to be an astronaut first, then a helicopter pilot then a freight pilot and then an airline pilot. It has always been evolving for me as time goes on. I didn’t know much about the industry, I had to do it all on my own, thankfully I had supportive parents.

9. What type of flying did you do after you got your pilot’s license?

Anyone in this field knows that you need to network a lot in the beginning to get flight time. After you get all your licenses and ratings you are essentially left to your own devices to progress. The airlines wouldn’t touch you in 1997 without about 4000hrs and those were the commuter airlines. So what do you do? I graduated with about 250-300hrs, how do you get those other 3700hrs? Most people go the route of flight instructing. I on the other hand did not, I was working the ground ops for a freight company and networked and helped a fellow employee who was also flying and got hired by Northwest Airlink. He needed a place to live while he was in training and I had an extra room. We became good friends and didn’t know he had a twin engine Cessna 310L.

I had just finished my Multi-engine training and went back to my apartment and my friend told me that he had this airplane and that I could go pick it up and fly it around. I started to stutter and thought he was kidding. He was not. I didn’t hesitate that night I jumped on the freight company flight out to Denver to pick up this airplane (which was in Greely CO.). What I didn’t realize is that it had been sitting for a while. It was next to a cow farm and had about 100lbs of dirt on it, tires were flat and not to mention all the other things wrong with it. I didn’t care; I was getting the use of a twin engine Cessna. I got the log books and went thru them to make sure everything was up to date. I grabbed a roll of paper towels and Windex, cleaned the windshield, got the tires filled and did the pre-flight. I started the engines and went to do some flying after I did touch and goes and everything seemed to be working, off I went to St. Louis. When I got to St. Louis, I had a lot of work to get this airplane in tip top condition. Wash and wax (cruised 6 knots faster) and a bunch of mechanical issues. I flew this airplane around for the summer when I wasn’t working, at least an hour or two a day. It was a great time builder and multi-engine too.

I then got accepted to a pilot program with the company I was working for. I was able to sit co-pilot seat and fly freight and learn the ropes. I then started flying sky divers and let me tell you that was a fun job. The days were long and you flew a ton. It was part 91 regulations so there was no limit on flight time for the day. One day I flew 11hrs and took off and landed 25 times and fueled my own plane. I ate lunch with the door open at 10,000ft and people jumping out. That being a seasonal job and getting too cold to jump around December I needed to start looking for another job.

At this time the requirements for a regional airline had come down to about 1200hrs due to the need for pilots. I had met the requirements and got hired on Atlantic Coast Airlines/United Express. I stayed there until the company went out of business which was just shy of 6 years. During that time I had flown the Jetstream 4100, Captain on the Dornier 328 Jet and the CRJ200. Which finally brings me to my current job at JetBlue Airways. I am currently on the Airbus 320 and just started my 8^th year. If you haven’t figured out to get to the major airlines it is a long and arduous journey. You talk to pilots and they either went the military route, which is a tough haul or the civilian way. All in all the time I started flying to the time to get to the major airlines was about 15 years. It can be done quicker today but you have to be dedicated.

Over my career I have flown numerous aircraft with 12000 plus hours total time I think the last count was 28 different aircraft. I currently have an ATP license (Airline Transport Pilot) Multiengine Land A-320; CL-65; D-328 Jet with Commercial Privileges Airplane Single Engine Land and a current first class medical.

10. What type of flying are you currently doing?

I currently fly for JetBlue Airways on the A-320 and the most common question asked is what route do you do? There is no specific route, some pilots fly the same trip day in and day out, but that is not common. We usually go by days, 2-day trips, 3-day trips etc. I personally fly 1-day trips they are the most productive and you are home every night. Over my life I have learned to despise hotels. When I raced bicycles at a young age I stayed in a lot of hotels. It was fun then and prepared me for this industry but I think I have met the human capacity to stay in hotels. So now I am generally in my own bed every night with the few exceptions a year. It is also nice because I live in the city that I fly out of (also not common) I get to see my 2 young boys and wife every day.

11. Why did you get back into bicycle racing?

I moved back to New York from a 12 year stint in St. Louis MO. I bought a house tore it down and rebuilt it, I worked like an animal. The worst thing about being an airline pilot is that you sit on your keyster all day and eat airport food. It is a disaster for your health. I had porked out to about 257lbs (that’s when I stopped getting on the scale) and I found myself being winded going up a flight of stairs. How the hell did this happen to me? I blamed my wife for her great cooking but the fact is I ate like I was still racing. In April of 2011 we had our first son and it scared the b-jesus out of me that I was on the same path as my father. He worked two jobs, diabetic, overweight, and smoked. With the exception of smoking I was going to be in the same boat. I lost my father at the young age of 18. That is not what I wanted for my children. So one day I was talking to a good friend of mine and we said lets go for a ride around the neighborhood. So in June of 2011 for my 40^th birthday my wife asked if I would like a new bicycle. I said yes, and got a Pinarello Paris with all Dura-ace components. Thus the restart of the cycling addiction - I’ve lost 52 lbs so far and need to lose another 25lbs to get to my goal. I feel a thousand times better and enjoy riding again.

12. What kind of training do you do and what types of races are you doing?

I started racing in spring of 2011 again after a 16 ½ year hiatus. I started racing in central park more as a goof than to be competitive. I was 225lbs and thought I would get dropped in the first lap. Low and behold I didn’t and I started thinking I could have fun with this. So I started training more and showing up to group rides and getting in shape. So local road and criterium racing is where I will be. I thought about jumping on the track but that is just a thought right now. Maybe next year.

13. What are the challenges you are facing getting back in the sport of bicycle racing?

The main challenge is losing the weight. It is by far one of the hardest things I’ve done in my life. The job I have is not conducive to it, responsibilities at home. Finding the time and understanding it is a sacrifice that takes time away from my family is difficult. In the long run it is better for my health and longevity. Those are the personal challenges. The bike challenges are that the other rider’s bike handling skills aren’t there. You get that from racing all types of events; track, cyclo-cross, and road. These days everyone is too focused on wattage and heart rate and coaches that haven’t done anything. I guess I’m a little old school. I feel that rider safety is more important than staring down at strava or your wattage. Riders don’t know how to ride a pace line or understand how to ride in a pack. The crazy thing is they are not willing to learn from people who know and willing to teach them. I wish that would change.

14. What type of equipment are you riding?

I have a Pinarello Paris with Dura-ace components and Fulcrum 5 wheels. I needed bullet proof wheels because let’s face it I was one fat guy on the bike.

15. How has cycling equipment and cost changed from when you started?

To my surprise the advancement in the equipment is incredible. I got back on my old Columbus SL bike with Dura-ace 8 speed, a whopping weight of 23lbs. Now the bikes are all carbon and weigh 15-16lbs, it is incredible. When I got my new bike I was like a little kid in astonishment, I made my wife pick it up a lot. In turn I now get poked fun at for that by everyone. I was also suffered from a little sticker shock. The price tags on these machines is a little far out. Back In my youth the top of the line racing bike was about $3000-$3500. I was sponsored and it didn’t matter. Now it is triple that! I guess it goes along side inflation, we paid 85 cents for a gallon of gas, now it’s $4.00. Everything is expensive and cycling is certainly no exception.

16. What are some of your achievements and results since you got back in to cycling?

I think my biggest achievement is losing the weight and feeling better. The first time I got back on the bike and went for a ride on the LIE service road I hoped nobody I knew would see me and what I had turned into, but to no avail I ran into someone that I knew. I looked like a stuffed sausage in lycra. Not only was I going out for a torturous 17 mile ride and being demoralized, but now there was a witness. What to do? I knew I had to start from ground zero or in the negative. It is such a mental battle knowing where you once were and where you are now. Still befuddled how I got in this position. Slowly but surely I started getting stronger and going on longer rides. Slow and steady wins the race!

17. Do you currently ride for a team?

Yes I do, I was asked this past fall to join Bicycle Planet/CRCA. I was happy to, the guys on the team are great. The camaraderie of the guys is how I remembered it, lots of laughter. Going to the races with teammates is nice, not only for the safety issue. God forbid something happens. It also helps off-set the cost.

18. What are your immediate and long term goals in cycling?

First and foremost I want to get down to 180-185lbs. I think that once that happens things will fall into place and the results will follow. I have been in a lot of right spots in the races but just didn’t have the gas to see it thru. I at least know the brain is still working. I now just need to get the body there. The days of winning big races have set with the sun, I want to enjoy the sport and if doing well in the local races happens then great.

19. How do you compare riding and racing a bicycle with flying an aircraft, and how has technology impacted on both of these disciplines?

They are very similar in nature. Brain wise you have to be very precise and structured in both. They are both disciplines of the mind. You have to be ahead of the game and know what to expect for the most part. You can’t see everything that’s why there are two pilots on the flight deck, that’s why cycling is a team sport. Like both professions you rely on everyone to do their job to be successful.

Technology is without a question hand in hand. From the start of aviation with the Wright Bros. who owned a bicycle shop to the engineers today. Most engineers who design and build bicycle equipment today have a background in aviation. They are using all the same technology and materials such as carbon fiber, titanium, aluminum and the same aerodynamic principles to build bicycles as they use to build airplanes. Also technology has impacted aviation with GPS, glass cockpits and increased automation.

20. How do you find time to train and race around a family and an airline career with unpredictable schedules?

It is a juggling act and a sacrifice to say the least. My biggest juggle is the family, which happens to be the most supportive. I live close to JFK and LGA airports so I am able to work anytime at a moments notice. I work a lot but I have been trying to schedule myself to fit in training. I do 1-day trips and I am home almost every night but when I work the days are long. They can range from 8-15 hrs long and most of the time they are the longer days. The physiological stress of different work times to the pressure changes in the day can wear on you. But I am realizing that the older I get there are more important things than work. Health and your family, you have to be healthy to live longer to spend more time with the family and see your kids grow up. In order to do this I chose to ride and get in shape to be healthy. It is a balance and I have the best wife in the world to help me achieve that.

Note from Kimberly Edwards - Masters World Champion

2013-03-22T11:43:00.001-07:00

Note from Kimberly Edwards:

I had so much encouragement and support from friends and training partners in our wonderful Kissena track community that I welcome any opportunity to say that publicly.

Here is a summary of the events I took part in:

I did the 500m, the match sprints, and scratch race.

In the 500m, I had a mental blip and pulled up early, but recovered sufficiently to finish with silver.

In the match sprints, I qualified first and was able to win the finals in two straight rounds. I was closely matched with my competitor in the gold finals, but I am certain that all the practice with my Kissena friends leading up to the event was a huge factor in my being able to pull it off when it mattered.

The scratch race was a combined field with the women in their 30's (all placed as one race). It was a fairly fast race but nothing got away It finished basically like a long keirin and I was able to sprint for the win.

I attached a couple of pictures of the sprint finals and scratch finish, as well as some podium shots and a picture of me with my jerseys/medals/bike. There is also picture of Andrew LaCorte giving me some tips before heading out for the sprint. Even with the challenging race schedule of his own, he was a great support.

Match Sprints

Scratch Race Finish

World Champ Jersey and Affinity Bicycle

Andrew LaCorte giving some Sprinting advice

Scratch Race Podium

LAVRA - Los Angeles Velodrome Racing Association

2013-03-05T15:36:00.003-08:00

Below is a link to the new blog for the Home Depot Center Velodrome in L.A. California. The race director is Christopher Reed who is also a pilot and a racer. Be sure to check out the Velodrome when you are in the area.

http://lavrarace.blogspot.com/

Garmin on the bicyle and Garmin in the air

2013-03-03T16:37:00.000-08:00

Just a little off topic, but interesting data as it relates to riding a bicycle, the Wright Brothers were bicycle mechanics and many aerodynamic principles of riding a bicycle apply to flying an airplane. Also a recent change in bicycle technology and materials is a result of many aircraft engineers switching careers and applying their skills in the bicycle industry. For example David Tiemeyer applied his helicopter engineering skills to his bladed bicycle design.

I am currently doing my Biannual flight review after getting my Private Pilot license 22 years ago in 1991. Things have certainly changed in the past 22 years, we currently have GPS navigation for bicycles, for cars, for boats and for airplanes, even cell phones have GPS built in.

I decided to take my Garmin Edge 305 bicycle computer with heart rate monitor up today in the Cessna 172 which also had a Garmin G1000 glass cockpit with digital displays. I was curious to see what my bicycle computer would be able to track, I wanted to see what my heart rate zones were, especially during takeoff and landings. As I thought my heart rate was at the highest during takeoff and landings due to the increased stress and adrenalin release, not quite the endurance workout I would get on the bicycle, although a fair bit of climbing and descending was done in the aircraft.

Today I practiced slow flight or minimum controllable airspeed, power off stalls, power on stalls and did two touch and go landings. Below are the results from the Garmin Edge 305 bicycle computer which worked like a charm in the aircraft, by wedging it between the dashboard and windscreen so that it was exposed to the satellites.

Weather:
Wind = 300 @ 8 knots
Visibility = 10 Statute Miles
Sky Conditions = 10,000 foot ceiling
Temperature = 0 degrees Celsius
Dew point = minus 8 degrees Celsius
Barometric Pressure = 29.71
Runway used = 32

Performance Data:
Pressure Altitude = 291 feet
Density Altitude = -1,509 feet
Headwind component = 7.5 knots
Crosswind component = 2.7 knots
Takeoff distance = 756 feet
Obstacle clearance distance = 1,295 feet
Rate of Climb = 698 feet per minute
Landing distance = 516 feet
Ground roll distance 1,208 feet

Cessna 172 Garmin G1000 Glass Cockpit

Flight Altitude

Hear Rate

Aircraft Grade during maneuvers

Aircraft Speed

Summary of Flight

Training Sled

2013-01-20T15:11:00.002-08:00

Written by Larry DeSario (Alternate on the 1972 US Olympic Track Sprint Cycling Team and current Master Track Cyclist in Florida)

Hope all is well. I've been down with the flu. Not too much fun but I'm slowly getting back on my feet. I wanted to share a workout idea that has been paying dividends.

"Let my armies be the rocks and the trees and the birds in the sky." Who can forget Professor Jones quip after he improvised a way to take out the German aero plane that was strafing Indiana and himself with machine gun fire.

Well, as we get older and can no longer do some of the heavy compound exercises due to squawking backs and knees, improvisation is key to keeping in shape. The latest exercise I've been utilizing is the tire and/or sled drag. I've found it to really work the quads when dragging the sled backwards and the posterior portion of the legs traveling forwards. Also, the anaerobic conditioning can be quite intense.

A quality metal sled can cost be expensive, but an old tire can be converted to a drag sled for a minimum amount of cash and just a little elbow grease. These were some steps I took to put one together:

1.Take an old tire and cut out the center to allow Olympic plates to fit inside. You can use a hack saw blade or an upholstery scissor.

2. Drill two holes at the corners and insert eyelet screws and 1 1/2 inch washers to both sides. Fasten nuts on the inside.

3. I placed on the bottom of the tire some flat boards and drilled in some two by fours to hold the flat boards in place. This will provide a surface to rest the Olympic plates and helps to minimize any elongation that may occur when dragging the tire.

4. Get a good quality tow rope, 20 foot minimum, preferably 30 feet in length. Get a tow rope with handles. This will perhaps be the biggest investment for your project but it's well worth it.

You're ready to go.

The video taken was just after a rain shower and it made it easier to drag. On a dry surface be prepared to work hard. You can use as much weight as you want. So far, I've been using about 125 pounds and find it sufficient enough to get an arduous workout and still maintain good form. I drag it about 30 yards, turn around, and drag it back. One drawback is that the neighbors will think you're crazy.

The sled drag is a good finisher exercise after Romanian dead lifts and or trap bar dead lifts. It makes for a great GPP pre-season cycle. Give it a try and you will not be disappointed. What's more, it actually makes my knees feel better and it doesn't bug the back. Have fun!

My P90X Experiment 9/24/2012 to 12/22/2012

2012-12-25T10:04:00.000-08:00

Before and after transformation.

Introduction:

Last time I used P90X was about four years ago, but I did not follow the program to the letter nor did I follow the diet guide lines. I just selected a few of the workouts such as Plyometrics and Core Synergistic that would be applicable to cycling. This time around I decided to give the program a second chance and follow all of its guide lines. During the past five years of riding and racing I was not able to get my weight down to where I wanted it to be, most of the weight stayed on the belly.

I took the year off from riding and racing my bicycle in 2012 and my weight ballooned up from 172 lbs to 192 lbs even though I still continued lifting weights in the gym four days per week, I got stronger and bigger. Most of the weight I put on was fat since I did not follow a restricted calorie diet. I decided to go on a program to lose fat not muscle, I therefore cut most sugars, restricted the carbohydrates, maintained the protein intake and upped the intensity of my workouts. I restricted myself to 1800 calories for the first two weeks to get my body moving in the fat burning direction - I then upped the calories to 2400 calories. I also drank a lot of water to flush the system and to help metabolize the fats – no sodas, no fruit juices and no beer nor alcohol.

I worked out first thing in the morning before breakfast for one hour. Your body has enough glycogen stored up for an hour of intense workout it also uses the fat stores since carbohydrates are not available. The type of workout I did was based on the circuit training or interval protocol, where you would move from one exercise to another with minimal to no rest, this creates the intensity needed to burn fat and lose weight. One hour of this type of workout burns about 700 calories. I went from 184 lbs to 165 lbs of relatively lean muscle mass in 60 days and maintained it to the end of the 90 day program. The program I used was the P90X Classic program interspersed with some of the Insanity workouts made by the same company - Beachbody. I am endorsing the P90X program because it works by Day 60 I was down to my target weight of 165 lbs, but you have to put in the work and you have to be disciplined enough to follow the diet guide lines by cutting out all the junk foods, excess carbohydrates and sugars. Unfortunately we haven’t reached the point where we can buy the type of body or health we want in stores or on Amazon as yet. It is extremely hard to stay lean on an American diet, since the foods are highly processed with too many preservatives and sugar. The food pyramid is also designed based on economics and not health benefits and it has become expensive to eat healthy unprocessed foods. It is what you call the progress trap, where countries progress to the point where they can genetically alter their food supply with no real health benefits except economic and whereby processed and genetically altered foods become cheaper than the healthier naturally grown organic foods.

My body fat percentage went down, but this number varies depending on the method used to measure it. My body fat percentage is somewhere between 10 % and 15 % which is still too high for an endurance athlete. There still remains some fat around the lower abdominals which will take a little longer of get rid, if a strict diet is followed. Body fat percentage varies depending on method used for measuring it, I believe the most accurate measurement is the water displacement method found in Universities, other than that the caliper method is probably the most accurate. Later on you will see the various percentages based on measurement method used.

What is the point of taking part in competitive sports such as bicycle racing when you carry around excess body fat and are not able to keep up with younger leaner athletes? I fell into the trap, thinking that better equipment would make up for the difference. But much more benefits could be derived at a cheaper cost if you were to get your body where it should be, a leaner body is more aerodynamic and power to weight ratio increases when you are not carrying around excess body fat. It is no wonder that skinny teens and 20 year olds are able to ride rings around us older heavier athletes.

I was a lean muscular 150 to 155 lbs during my first excursion into bicycle racing in the mid 1980s. I am 10 lbs away from that weight, and I would imagine if I lose the remaining lower abdominal fat I can most likely get to that weight again. The problem - those of us with full time jobs and other commitments don’t have the luxury of riding a bicycle 8 hours per day over mountainous terrain like the pros do. The only other alternative is to up the intensity of the workouts to maximize whatever time there is for training. P90X is a program which is not cycling specific but, it does a great job of creating the intensity required for you to get cardiovascular fitness and to lose weight in the process. I did not lose any power or strength during this program even though I lost 19 lbs in 90 days most of it being fat and probably some muscle. I rode my spin bike a few times during this 90 day period, but I was still able to do a good Functional Threshold Power (FTP) test towards the end of the program as you will see later.

Below is a day by day summary of the workouts. I was 192 lbs on Labor day 2012. I rode my road bicycle a few times on the road after that, the first time on a 100 mile ride at Floyd Bennett field doing laps and then a 75 mile road ride on 9W in New Jersey. I also did one week of Insanity to prep my body for the P90X program. Insanity was just a bit too intense for me at that point in time, P90X is more of a structured program with recordable metrics, goals and milestones to keep track of progress. Also they make a nice app for the iPhone to help you keep track of all the data you have accumulated and to help you keep track of your diet using the portion method without getting too carried away with menus, recipes and counting calories.

I started P90X on 9/24/2012 weighing 184 lbs. The equipment I used was a pull up bar in the door way. Five sets of dumb bells ranging from 30, 25, 15, 10 and 5 lbs and a pair of push up bars. I also wore a triathlon suit which provided compression, and tied the upper and lower body together to support the core, and was easy to wash in the shower and dried quickly for the next day’s work out. You do generate a lot of sweat therefore you would accumulate a bit of dirty clothing over a week’s time. The triathlon suit apart from being functional saved a lot of time. I purchased one for $50 over the internet made by Zoot. I used a heart rate monitor to record some of the workouts to get an idea of intensity and calories burnt. I also wore a pair of lightweight Asics wrestling / boxing shoes to maintain positive contact with the ground, and only wore a pair of cross trainers during the plyometric jumping workouts.

By day 13 my resting pulse went from mid 70s to mid to lower 60s in the morning and at night before bed it was in the mid 50s. One thing to note is that your last meal for the day should be 3 hours before bedtime to allow for it to digest properly. You don’t want to go to bed on a full stomach which will turn to fat. That was my problem before when I worked out at the gym in the evenings and got home late to eat. I therefore switched to working out in the mornings on an empty stomach with only a glass of water before the workout to help metabolize the fats. The first two weeks of the program were the hardest since the carbs were restricted and calories were restricted, I suffered withdrawal symptoms or what they call the Carb Flu. Please note P90X is not a muscle building hypertrophy program, it is more of a weight loss and cardiovascular fitness program based on circuit training. Insanity is also more of an interval training workout program. To build muscle you need more rest between sets and reps using heavier weights, these two programs do not allow for that.

Supplements Used:

Vitamin C

Multivitamin

Omega 3 liquid fish oils

Zyflamend for joints

Hyaluronic acid for joints

EnduroX R4 recovery drink after workout

Sometimes a cup of unsweetened green tea with no milk before workout

Whey protein powder during strenuous days after workout.

Sun Chlorella for detoxification

Raw honey

BCAA amino acids

Glutamine amino acid

Summary and notes from my P90X diary:

Day1 = 184 lbs

9/24/2012 Monday

Age 47

Body Measurements:

Weight 184 lbs

Body fat - 22%

Neck - 14.5 inches

Shoulder width - 19 inches

Chest – 42 inches

Waist at belly button – 36 inches

Right bicep relaxed – 15 inches

Left bicep relaxed – 14.50 inches

Left thigh at midpoint – 23.50 inches

Right thigh at midpoint – 23.50 inches

Hips – 40 inches

Day 15

10/8/2012 Monday

Chest Back and Ab Ripper workout

Lost 8 lbs in the first 15 days, felt weak during workout. Increased calories from 1800 to 2400. Felt like I wasn't getting enough calories. I used the Phase 1 level 2 P90X nutrition. Drank 12ozs of water before workout, weight after workout was same as before at 176lbs.

Garmin pulse watch data:

Time 1hr 17mins

Calories burned 1052

Avg heart 145

Max heart 177

Time in zones 1-8mins 2-26mins 3-31mins 4-13mins

This was an aerobic capacity and endurance workout in Zone 3

Day 16

10/9/2012 Tuesday

Plyometric workout

Weight before workout 176 lbs, weight after workout 176 lbs. This was a Zone 4 workout typical mean intensity of a bicycle road race to simulate race pace. Still have golfers elbow in right elbow and slightly in left elbow. Pull ups might be affecting it. Felt a little feverish and wasted as the day wore on.

Garmin pulse watch data:

Time 1 hour

Calories burned 871

Avg heart 151

Max heart 177

Time in zones 1-5mins 2-10 mins 3-22 mins 4-25 mins

This was a bicycle road race pace simulation.

Day 17

10/10/2012 Wednesday

Shoulder biceps triceps and Ab Ripper

Weight before workout 178 lbs Weight after workout 176 lbs. Felt a little weak and feverish possible change in weather or reduced carbs and calorie. Drank 12oz of water before workout.

Garmin pulse watch data:

Time 1 hr 16 mins

Calories burned 961

Avg heart 138

Max heart 174

Time in zones 1-10 mins 2-37 mins 3-26 mins 4-4mins

This was an aerobic and endurance capacity workout.

Day 18

10/11/2012 Thursday

Yoga X

Weight after workout 176.5 lbs. Drank 12 oz of water before workout. Wore elbow and knee brace for support. Woke up at 4 am to get one and a half hours workout in. This workout is too long.

Garmin pulse watch data:

Time 1 hr 30 mins

Calories 809

Avg heart 113

Max heart 146

Time in zones 1-42 mins 2-42 mins

Low stress recovery work to burn fat.

Day 19

10/12/2012 Friday

Legs back and Ab Ripper

Resting pulse before bed was 59 and in the morning was 61. Accidentally woke up at 3:15 am by vibration on my work blackberry need to silence that crap. eight after workout 176 lbs. drank 12 oz water before Felt better than last Friday. Increased weight on couple of exercises.

Garmin pulse watch data:

Time 1 hr

Calories 865

Avg heart 150

Max heart 182

Time in zones 1-9mins 2-7 mins 3-28 mins 4-18mins

Road race intensity

Day 20

10/13/2012 Saturday

Kenpo X and Ballys leg workout

Weight after workout 176 lbs from drinking water. This workout was not that hard.

Garmin pulse watch data:

Time 1 hr

Calories 688

Avg heart 131

Max heart 158

Time in zones 1-15 mins 2-24 mins 3-20

This was basically a zone 2 workout to develop economy and efficiency and base.

Went to the gym after to do squats and other leg routines for another 2 hours..

Day 21

10/14/2012 Sunday

X Stretch

X Stretch and one hour spin bike recovery ride. Weight after workout 177.5 drank 12 oz of water before. Woke up at 5:30 got 7.5 hours of sleep. Weight after spin bike was 177 lbs.

Resting pulse 65

Garmin pulse watch data:

Time 1 hr

Calories 303

Avg heart 95

Max heart 122

Time in zones 1 - 60 mins

This was a recovery workout for one hour stretching and one hour on spin bike

Calories burnt for each individual workout for seven days on P90x

Chest and back and Ab ripper 77 minutes- 1,052

Plyometrics 60 mins = 871

Shoulder biceps triceps ab ripper 60 minutes - 961

Yoga x 92 minutes - 809

Legs back 60 minutes - 865

Kendo x 60 minutes - 688

Stretch x 60 minutes - 303

Total Calories 5,549

Total time 485 minutes or 8 hours

Average Calories per hour was 693 per workout for seven days for weeks 1,2,3

DAY 22 week 4 recovery week.

10/15/2012 Monday

Yoga X

Weight before workout 177 and after workout 176 lbs. Resting pulse before going to bed was 56 and 63 on waking.

DAY 23

10/16/2012 Tuesday

Core Synergistic

Weight after workout 175 lbs. workout.

Garmin pulse watch data:

Time 1 hr

Calories 788

Avg heart 140

Max heart 175

Time in zones 1-9 2-10 3-25 4-12

This was a zone 3 workout to develop aerobic capacity and endurance.

DAY 24

10/17/2012 Wednesday

Kenpo X

Weight before workout 175.5 lbs weight after workout 174.5 lbs. Drank 12 oz of water before workout. This was basically a zone 2 workout based on average heart rate of 131 from past data. Feel a little bit edgy and short tempered on the low carb low sugar diet. My focus is now only on the P90X program everything else plays second fiddle as was the case when I was training and racing. Felt a little bit tired and sick towards the afternoon. Began craving carbs and sweets.

DAY 25

10/18/2012 Thursday

X Stretch

Weight before workout 175.5 lbs, weight after workout 176 lbs. Waist is now 35". Feel a little tired and sick from lack of carbs. Why do we gain or lose weight in steps and not a straight line. Added Glutamine with BCAA and Antioxidant to prevent any muscle loss and free radical build up. Need to do hang leg lifts for lower abs. Suffering with the low carb flu. Low carb flu is where your metabolism is being reworked to obtain glucose from fats and protein rather than from carbs. Feeling of low energy and lethargic sickness for three to four weeks. I feel lethargic and lack of energy today.

DAY 26

10/19/2012 Friday

Core Synergistic

Weight after workout 175. Resting pulse before bed was 52. Felt tired and feverish. Mold spores high in the air today. Drank 12 oz water before workout. Felt better in the workout paused the workout out two times.

DAY 27

10/20/2012 Saturday

Yoga X and Ballys leg workout

Also did leg workout at Ballys did 10 plate partial squat one rep.

DAY 28

10/21/2012 Sunday

X Stretch and 1hr spin bike

One hour easy spin bike ride. Weight before 174.5 weight after 173 lbs. resting pulse 64.

DAY 29

10/22/2012 Monday

Chest Shoulders and Triceps and Ab ripper

Weight dropped from 174.5 to 172. Have to eat carbs to prevent body from thinking it is starving and it would then store fat.

Garmin pulse watch data:

55 mins

Calories 851

Avg heart 157

Max heart 180

Time in zones z1-1 min z2-10 min z3-23 min z4-23 min

This was basically a zone 4 workout based on average heart rate of 157 which is the typical mean intensity of a road race.

DAY 30

12/23/2012 Tuesday

Plyometrics

Body Measurements:

Weight 174.5 lbs

Body fat - 21%

Neck - 14.25 inches

Shoulder width - 19 inches

Chest – 40 inches

Waist at belly button – 35 inches

Right bicep relaxed – 14.5 inches

Left bicep relaxed – 14 inches

Left thigh at midpoint – 23 inches

Right thigh at midpoint – 23 inches

Hips – 39 inches

Weight before workout 175.5 weight after workout 174.5. Drank 12 oz of water before. Felt good and kept up with all the moves. Need to find out if diet and carb intake has any effect on resting pulse rate.

DAY 31

10/24/2012 Wednesday

Biceps back and Ab ripper.

Weight before workout 175 weight after 174. Arms were too tired to do max pull ups.

Garmin pulse watch data:

55 mins

Calories not including Ab ripper 693

Avg heart 137

Max heart 170

Time in zones z1-9 min z2-25 min z3-20min z4- 2min

This was a zone 3 workout to develop aerobic capacity and endurance

Day 32

10/25/2012 Thursday

Yoga X

Weight before workout 175 lbs weight after workout 173 lbs, drank 12 ozs of water before workout.

DAY 33

10/26/2012 Friday

Legs Back and Ab Ripper

Weight before workout 174 weight after workout 172.5. Drank 12 oz of green tea before workout. Appetite seemed to be suppressed by it. Last bit of belly fat and love handles still remain. Starting to plateau and weight seems to be maintaining. I am not as enthusiastic about the workouts at this point. Ab ripper is getting annoying my temper seems to be getting shorter on the restricted diet. Yoga is starting to piss me off too bloody long and boring.

DAY 34

10/27/2012 Saturday

Kenpo X

Weight before 173 lbs weight after 171.5 lbs

Drank 12 oz of green tea before workout and appetite seems suppressed. Measured body fat using the Parrillo Caliper method resulted in a body fat percent of 8.58%. Also used the tape measure method using neck, height and abdominal resulted in 19.87 %. Something is wrong here.

Parrillo Caliper measurements

Chest 1 mm

Abdominal 20 mm

Thigh 1 mm

Bicep 1 mm

Tricep 1 mm

Subsapilar 10 mm

Supra lilac 10 mm

Lower back 10 mm

Calf 1 mm

Weight 173 lbs

8.58 % body fat

14.85 lbs of fat

158.15 lean body mass

Tape measurement method

Height 69"

Neck 14.5 inches

Abdomen 34.5 inches

Weight 173 lbs

19.87 body fat

34.37 lbs of fat

138.63 lean body mass

My target weight is 165 lbs

My target body fat percent is 10 %

DAY 35

10/28/2012 Sunday

Spin bike

Replaced Yoga X with two hour spin bike ride in endurance range average heart rate of 120 bpm zone 1 and zone 2. Weight before workout 172.5 weight after workout 172. Drank 24 oz of green tea before. Green tea regulates blood sugar also suppress appetite and prevents fat storage.

Garmin pulse watch data:

Resting 67

Sitting 88 after workout

Standing 114 after workout

DAY 36

10/29/2012 Monday

Chest shoulders biceps Ab Ripper.

Weight before 172.5 weight after 171.5 lbs

Garmin pulse watch data:

Ab ripper duration 14 minutes

Calories 193

Max heart 167

Avg heart 139

DAY 37

10/30/2012 Tuesday

Insanity Cardio Plyometrics.

Substituted P90X Plyometrics for Insanity Cardio Plyometrics just to break up the monotony also to compare the intensity, heart rate and calories burnt in the 45 minute workout and heart rates.

Garmin pulse data:

Resting 63

Sitting 71 before workout

Standing 83 before workout

Calories 694

Time 45 minutes

Max heart 182

Avg heart 156

Time in zones z1 - 1 min z2- 11 min z3 - 11 min z4 - 22 mins

This was a zone 4 workout typical intensity of most road races.

This workout was definitely harder and more intense than P90X Plyometrics and burnt more calories.

DAY 38

10/31/2012 Wednesday

Back and Biceps

Weight before workout 170 weight after 169 lbs

DAY 39

11/1/2012 Thursday

Yoga X

Weight 170 lbs

Resting pulse 65

Standing pulse 110

DAY 40

11/2/2012 Friday

Legs, back and Ab Ripper

Weight before 170, weight after 169 lbs.

Resting pulse 67

Felt sort of weak with this workout and felt dizzy after workout and broke out into a cold sweat while making breakfast. I believe this was caused from sitting too long before eating breakfast after drinking the recovery drink. The body needed food.

DAY 41

11/3/3012 Saturday

Kenpo X

Weight before 172 weight after 170.5 lbs used 5lb dumbells for punches. Six pack abdominals will only show when body fat goes below 10%. Current body fat based on neck and waist measurements and height is about 19%.

Weightlifting at Ballys gym leg workout

DAY 42

11/4/2012 Sunday

X Stretch

Rode for two hours on spin bike in zone 1 and zone 2.

Measured body fat first thing in morning using athlete mode on electronic device. Also measured waist first thing in the morning after bathroom

Spin bike recovery ride

Time 2 hours

Total calories 986

Max heart rate 131

Avg heart rate 113

This was hopefully a fat burning recovery ride. Noticed heart rate went up at same cadence and resistance in latter half of ride. Is this cardiac drift? Cardiac drift is when pace remains constant but heart rate continually increases. This is caused by an increase in core temperature which elevates heart rate same as riding in hot conditions. Use breathing rhythm to gauge intensity.

Calories Burnt Per Workout:

Chest back and Ab ripper 1052, time 1 hr 17 min, avg heart 145, max heart 177

Plyometrics 871, time 1 hr, avg heart 151, max heart 174

Shoulders biceps triceps Ab ripper 961, time 1 hr 16 min, avg heart 138, max heart 174

Yoga X 809, time 1 hr 32 min, avg heart 113, max heart 146

Legs back Ab ripper 865, time 1 hr, avg heart 150, max heart 182

Ballys leg weight 2106, time 4 hr 31 min, avg heart 109, max heart 171

Kenpo X 688, time 1 hr, avg heart 131, max heart 158

XStretch 303, time 1 hr, avg heart 95, max heart 122

Core Synergistic 788, time 1 hr, avg heart 139, max heart 175

Chest shoulders tricep 851, time 1 hr, avg heart 157, max heart 180

Back and biceps 693, time 1 hr, avg heart 137, max heart 170

Ab ripper 193, time 15 mins, avg heart 139, max heart 167

Insanity cardio plyometric 694, time 45 mins, avg heart 156, max heart 182

Spin bike recovery ride 986, time 2 hr, avg heart 113, max heart 131

DAY 43

11/5/2012 Monday

Chest shoulders and triceps Ab ripper

Weight before 171 weight after 170.5

BMI 25.1

DAY 44

11/6/2012 Tuesday

Plyometrics

Weight before workout was 170.5 weight after workout was 171.5. Drank 12 oz of green tea with honey before workout. Felt great during workout. Body fat 18.6% in athlete mode and BMI is 25.1 using Omron electronic hand held device.

DAY 45

11/7/2012 Wednesday

Back Biceps and Ab Ripper

Weight before 172 lbs weight after 171.5 lbs

Body fat 18.5% using Omron hand held electronic device.

DAY 46

11/8/2012 Thursday

Yoga X

Weight before 172.5 weight after 171.5 lbs

Body fat 18.3 BMI 25.4 using Omron hand held electronic device.

DAY 47

11/9/2012 Friday

Legs, back and Ab ripper

Weight before 172 weight after 171 lbs

DAY 48

11/10/2012 Saturday

Kenpo X

Weight before 172.5 weight after 171.

Weight lifting at Ballys gym leg strength workout.

DAY 49

11/11/2012 Sunday

Complete Rest

DAY 50 recovery week

11/12/2012 Monday

Substituted Yoga X with Insanity Plyometrics and did one hour of CTS spin bike time trial intervals.

Omron body fat 18.1%

Jackson pollack 4 caliper 10.54%

Abdominal 20 mm

Thigh 1 mm

Tricep 1 mm

Suprailiac 10 mm

Garmin pulse data for insanity plyometric

Zone 1 1min Zone 2 10 min Zone 3 14 min Zone 4 20 min

Time 45 mins

Calories 688

Avg heart 155 bpm

Max heart 179

DAY 51

11/13/2012 Tuesday

Core Synergistic

Weight before workout 170 lbs, weight after 169 lbs.

DAY 52

11/14/2012 Wednesday

Kenpo X

Weight before workout 169.5 lbs weight after 169 lbs.

DAY 53 sick

11/15/2012 Thursday

X Stretch

Weight before workout 171 lbs weight after 171 lbs.

Feel like a cold is coming on sinus feel funny and post nasal drip increasing. Slight fever and pasty taste in mouth

DAY 54 sick

11/16/2012 Friday

Spin Bike

Substituted one hour of easy spin bike ride for Core Synergistic because of sinus cold

cold runny nose slight fever. Weight before workout 168 weight after 167.5

Resting pulse is 77 because of cold. Did not sleep well. Used Advil sinus tab

DAY55 sick

11/17/2012 Saturday

Rest

Did not workout used Theraflu daytime.

Resting pulse was 83.

DAY 56 sick

11/18/2012 Sunday

Rest

Sick with sinus cold rest resting heart rate 84

DAY 57

11/19/2012 Monday

Chest back & Ab ripper

Weight before 167.5 weight after 167.5

Still have residual effects of sinus cold resting, resting pulse 75

Took it easy today since resting heart rate indicated I wasn't fully recovered from sickness.

DAY 58

1/20/2012 Tuesday

Plyometrics

Still have residual effects of sinus cold resting heart rate is 67. Weight before workout 168 weight after 167 took it easy today with the Plyometrics found it difficult to breathe with the congestion

DAY 59

11/21/2012 Wednesday

Shoulders and Arms

Resting pulse 68

Cold chest and sinus congestion weight before 168 weight after 167

Need heavier weights.

DAY 60

11/22/2012 Thursday

Yoga X

Weight before workout 167 weight after 168.

Resting Pulse 67.

Body fat 4 caliper method 10.54%.

Caliper measurements abdominal 20mm, thighs 1 mm, tricep 1 mm, suprailiac 10 mm. Lean body weight 151 lbs fat 17.71 lbs. need to lose about 5 to 10 lbs of fat and rebuild muscle.

Omron method 17.3%. BMI 24.7. Waist 33"

Weight 167 lbs

Body fat – 10 to 17%

Neck - 14.5 inches

Shoulder width - 19 inches

Chest – 40 inches

Waist at belly button – 33 inches

Right bicep relaxed – 14.5 inches

Left bicep relaxed – 14 inches

Left thigh at midpoint – 22.5 inches

Right thigh at midpoint – 22.5 inches

Hips – 38 inches

DAY 61

11/23/2012 Friday

Legs, back and Ab Ripper

Residual effects of cold and congestion. Weight before workout 169 lbs weight after 169 lbs over ate on Thanksgiving day. Resting pulse 68

DAY 62

11/24/2012 Saturday

Kenpo X

Weight before workout 167 lbs weight after 166.5 lbs

Resting Pulse 68.

Did weightlifting at Ballys gym.

DAY 63

11/25/2012 Sunday

X Stretch

30 mins of spin bike high rpm 100 to 110 cadence.

DAY 64

11/26/2012 Monday

Chest shoulders triceps and Ab Ripper

Slight lower back pain.

Weight before workout 166.5 weight after 166.

Resting pulse 62

DAY 65

11/27/2012 Tuesday

Replaced P90X Plyometrics with Insanity max interval plyometric

Weight before workout 168.5 weight after 167.5

Resting pulse 70

DAY 66

11/28/2012 Wednesday

Back Biceps and Ab Ripper

Resting pulse in the morning 69 resting pulse at night 57.

DAY 67

11/29/2012 Thursday

Replaced Yoga X for spin bike intervals.

Weight before workout 166.5 weight after 165.55

Resting pulse morning 64

DAY 68

11/30/2012 Friday

Legs back and Ab Ripper

Weight before workout 165 weight after 165 lbs

Resting pulse 61

DAY 69

12/1/2012 Saturday

Kenpo X

Weight before workout 165.5 weight after 165 lbs.

Resting pulse 63

Did weightlifting at Ballys gym.

DAY 70

12/2/2012 Sunday

X Stretch and CTS spin power interval ladder

Weight before workout 167 weight after 165 lbs

Resting pulse 63

Body fat percentages:

Tape method 15.93%

Caliper Jackson Pollack four position method 10.54%

Omron method 16.90%

Average 14.44%

DAY 71

12/3/2012 Monday

Chest back and Ab Ripper

Weight before workout 166 weight after 165.5

Resting pulse 74, ten beats higher than normal, could be as a result of the spin bike intervals the day before. Not full recovered.

DAY 72

12/4/2012 Tuesday

Plyometric

Weight before workout 167.5 weight after 166.5 lbs

Resting pulse 69

Felt more energized used 5, 10, 15 lb dumbells in my plyometric workout.

DAY 73

12/5/2012 Wednesday

Shoulders arms and Ab Ripper

Weight before workout 167.5 weight after 166.5 lbs.

Resting pulse 65

DAY 74

12/6/2012 Thursday

Replaced Yoga X with Insanity Cardio core balance

Weight before workout 167 weight after 166 lbs.

Resting pulse 63

DAY 75

12/7/2012 Friday

Legs back and Ab Ripper

Weight before workout 166.5 weight after 166.5 lbs.

Resting pulse 67

DAY 76

12/8/2012 Saturday

Kenpo X and Spin Bike FTP test

Weight before workout 168.5 weight after 166.5 lbs.

Resting pulse 67

Did an FTP (Functional Threshold Power) test on the spin bike.

FTP test summary

Time 20 mins

Distance 7.15 miles

Work 267 kilo joules

Average power 222

Max power 340

Normalized power 226

Average cadence 87

Max cadence 102

Average speed 21.45 mph

Max speed 25.25 mph

Average heart 173 bpm

Max heart 185 bpm

Weight 165 lbs

Average torque 6.57

Max torque 9.0

Avg power watts per kg 2.96

Max power watts per kg 4.54

Training stress score 42.8

Intensity factor 1.132

Based on previous FTP power of 200 made up

Peak power

5 sec 306

30 sec 284

1 min 279

2 min 254

3 min 242

4 min 240

5 min 239

10 min 231

15 min 226

20 min 222

Time at threshold power zone 19 mins 41 seconds

Time at max heart rate 16 mins 14 seconds

DAY 77

12/9/2012 Sunday

Rest

Weight 165.5 lbs

DAY 78

12/10/2012 Monday

Chest shoulders triceps and Ab Ripper

Weight before workout 167.5 weight after 166.5.

Felt good, Ab Ripper routine has become easy.

DAY 79

12/11/2012 Tuesday

Plyometrics with 10 lb weight vest

Weight before workout 165 weight after 164.5 lbs

Felt good wore 10 lb weight west during the plyometric workout. Day off from work for doctors visit for physical and blood test

Blood pressure 110/60

Oxygen saturation 99%

Temperature 99 degrees

Got flu shot

DAY 80

12/12/2012 Wednesday

Back Biceps and Ab Ripper

Weight before workout 165 weight after 164.5 lbs

DAY 81

12/13/2012 Thursday

Yoga X

Weight before workout 166.5 weight after 166.5 feel a little bit under the weather low energy.

DAY 82

12/14/2012 Friday

Legs and back

Weight before workout 168.5 weight after 167.5 felt more energized.

Wore 20lb weight vest during the legs and back routine.

Over ate at work Xmas party yesterday. Too many cookies and cake.

DAY 83

12/15/2012 Saturday

Replaced Kenpo X with Insanity Cardio Power

Weight before workout 168.5 weight after 165.5 felt more energized. Drank 1 1/2 beers last night at office Xmas get together. Michelob ultra light, not going to happen again.

Resting pulse 64.

Did 2 hours of legs at ballys tried the kneeling squat and kneeling jump squats for hips and glutes. Also did neck excercises.

DAY 84

12/16/2012 Sunday

Xstretch and spin bike VO2 intervals.

Weight before workout 166.5 weight

Started two week program to boost VO2 max doing spin bike intervals.

Summary

Time 60 minutes

Distance 23 miles

Work 273 kj

Avg cadence 94

Avg power 76

Avg heart 136

Weight 165

Watts per kg 1.01

Max power 352

Normalized power 146

Training stress score 53.4

Intensity factor 0.731

5 sec power 336

30 sec power 309

1 min power 257

10 min power 213

20 min power 144

30 min power 112

60 min power 76

DAY 85

12/17/2012 Monday

Replaced Yoga X with Vo2 max intervals

Weight before workout 166 weight after 164 lbs

Summary

Time 60

Distance 23 miles

Work 448 kj

Avg cadence 91

Avg power 124

Avg heart 154

Weight 165

Watts per kg 1.66

Max power 254

Max heart 181

Normalized power 154

Training stress score 59.2

Intensity factor 0.769

5 sec power 231

30 sec power 223

1 min power 222

10 min power 167

20 min power 164

30 min power 153

60 min power 124

DAY 86

12/18/2012 Tuesday

Core Synergistic

Weight before workout 166 weight after 165.5 lbs.

This is the best all round workout at just the right intensity to target the core.

Yoga X is the worse in terms of duration and movements to give you the best use of your time.

DAY 87

12/19/2012 Wednesday

Replaced Kenpo X with VO2 max intervals

Weight before workout 166 weight after 165 lbs.

Kenpo X is a waste of time for cyclists.

Summary

Time 60 minures

Distance 23 miles

Work 313 kj

Avg cadence 92

Avg power 86

Avg heart 140

Weight 165

Watts per kg 1.16

Max power 331

Max heart 179

Normalized power 152

Training stress score 58.4

Intensity factor 0.763

5 sec power 267

30 sec power 246

1 min power 224

10 min power 155

20 min power 145

30 min power 139

60 min power 187

DAY 88

12/20/2012 Thursday

Replaced X Stretch with VO2 Max intervals and Ab Ripper

Weight before workout 166.5 weight after 166.5

Summary

Time 30 minutes

Distance 12 miles

Work 201 kj

Avg cadence 93

Avg power 110

Avg heart 143

Weight 165

Watts per kg 1.48

Max power 389

Max heart 176

Normalized power 163

Training stress score 33.4

Intensity factor 0.816

5 sec power 335

30 sec power 246

1 min power 243

10 min power 211

20 min power 145

30 min power 112

DAY 89

12/21/2012 Friday

Core Synergistic

Weight before workout 166 weight after 165 lbs.

DAY 90 = 165 lbs

12/22/2012 Saturday

Fit Test

Pull ups - 20

Vertical leap - 22 inches

Push ups - 54

Toe touch - plus 7 inches

Isometric Wall squat - 4 minutes

Weight before workout 166 weight after 165 lbs

Weight 165 lbs

Body fat – 10 to 15%

Neck - 14.5 inches

Shoulder width - 19 inches

Chest – 40 inches

Waist at belly button – 32.5 inches

Right bicep relaxed – 14.5 inches

Left bicep relaxed – 14 inches

Left thigh at midpoint – 22.5 inches

Right thing at midpoint – 22.5 inches

Left upper thigh – 23.5 inches

Right upper thigh – 24 inches

Hips – 37 inches

Right calf – 15 inches

Left calf – 15.5 inches

Body Fat:

7 point Jackson pollack caliper method 6.35 %

4 point Jackson pollack caliper method 9.23 %

Army neck to abs method 15%

Metrics for the 90 day workout:
Below is an order of magnitude estimate for the total amount of movement reps of exercises during the 12 weeks of workout and the total amount of cumulative dumbell weights lifted. Reps times weight gives the total amount of weight lifted during that week. Also below is an estimate of calories consumed and burnt during the 90 days.

Total calories consumed during the program would be about 2200 calories per day x 90 days = 198,000 calories.

Total calories burnt during the program would be about 650 calories per day x 90 days = 58,500 calories. I worked out seven days were week.

Total weight lifted during 90 days was 27,129 lbs divide by 2240 lbs = 12.1 Tons
.
Total movement 39,942 reps

Total push ups	2,200 reps
Total pull ups	700 reps
Total Sit ups	15,000 reps
	Movements	Weight
Week 1	1389 reps	375 lbs
Week 2	1311 reps	810 lbs
Week 3	1305 reps	570 lbs
Week 4	recovery	week
Week 5	2425 reps	2972 lbs
Week 6	3585 reps	3597 lbs
Week 7	4387 reps	4182 lbs
Week 8	recovery	week
Week 9	5204 reps	5984 lbs
Week 10	5947 reps	6539 lbs
Week 11	6815 reps	755 lbs
Week 12	7574 reps	1345 lbs

Totals 39,942 reps 27,129 lbs

As you can see the intensity increased as the weeks went by, just by looking at the amount of movement reps and pounds lifted.

Strength Training and Cycling

2011-11-28T13:09:00.000-08:00

CAN STRENGTH TRAINING BOOST YOUR CYCLING?

Can strength training boost your endurance cycling performance? At first glance, strength training and aerobic cycling seems like polar opposites. Strength training reduces the density of mitochondria - the structures in which aerobic energy is created - inside muscle cells, and it fails to increase capillary density or the intramuscular concentrations of aerobic enzymes. In general, strength training improves the ability to perform high load, low-repetition exercise; it has a significant impact on muscular strength and anaerobic power and no effect on maximal aerobic capacity (VO2max). Endurance cycling training, on the other hand, hikes mitochondrial density, raises aerobic enzyme levels, and hoist capillary density; it enhances the capacity to carry out low-load, high repetition exertion and usually has little impact on muscular strength and anaerobic power - but does improve VO2max. The end results of endurance and strength training appear to be completely different, and prescribing strength training for endurance cyclists seems to violate the specificity of training principle, which states that training programs should mimic an athlete's specific exercise patterns and requirements.

Indeed, several decent studies have found that strength training has no positive impact on cycling performance. In research carried out at the University College of London, for example, 12 weeks of heavy duty resistance training failed to improve cycling power (1). In this British investigation, 17 physically active subjects (11 males and 6 females, average age 29) trained three times per week, with each session consisting of four sets of six repetitions at the maximum load that could be lifted six times; this turned out to be approximately 80 percent of the maximum load of a single lift (80 percent of the "1 RM"). The subjects recovered for one minute between sets and had their 1-RM strength re-evaluated at the beginning of each week (as it advanced, the weight used in the sets correspondingly increased).

The 12-week training program had a major impact on the subjects' leg-extension strength, which vaulted upward by 160 percent for the men and 200 percent for the women. However, the strength training regime had no positive effect at all on maximal power output during cycling, either at 70, 80, or 100 rpm.

In a separate piece of research carried out in the Human Performance Laboratory at the University of Queensland in Australia, 21 well-trained female cyclists (age 18-42) who had been training for an average of 2.5 years were randomly assigned to either a resistance-training group or a control group (2). Subjects in the resistance training group carried out two strength workouts per week on top of their usual endurance work and completed 24 total strength sessions over a 12-week period. Each strength workout started with a five-minute general warm-up, five minutes of stretches, and about 28 warm-up "squats." The workout itself consisted of three to five sets of squats at intensities ranging from 2 RM to * RM; three-minute recovery periods were sandwiched between the sets. The total amount of endurance training was equivalent between the resistance and control groups.

As it turned out, the 12-week program was extremely effective at boosting 1-RM squatting strength, which soared by 36 percent in the experimental group (control subjects failed to improve). However, the strength training was unable to improve cycling performance; average power output during a one-hour cycling time trial was unchanged in the squatters after 12 weeks.

So, why do cyclists and their coaches often claim that strength training improves their fatigue-resistance, hill-climbing prowess, attacking ability in races, and closing sprint capacity during races? Well, research has shown that there is a solid connection between the anaerobic power of cyclist and their competitive ability. In research carried out with United States Cycling Federation athletes from different categories at the University of Tennessee-Knoxville, investigators found that cyclists in the highest performance category had the loftiest anaerobic power (3). Of course, anaerobic power is something which conventional strength training is supposed to reliably increase.

In addition, it is important to bear in mind that not all of the research on strength training and endurance cyclist performance has been negative. In a unique study carried out by noted researcher Asker Juekendrup and his colleagues from the United Kingdom and the Netherlands, a group of competitive cyclists who substituted explosive strength training for about one-third of their usual endurance training upgraded maximal power output and time-trial performance in just four weeks, compared with individuals who continue with their usual endurance training (4).

In this Dutch-English inquiry, 14 experienced cyclists took part; six were placed in the experimental, explosive-training group, while the other eight athletes served as controls. The athletes were accustomed to training for about 12 to 13 hours per week and had been training at a high level for an average of five to eight years. During the experimental period, both groups averaged nine hours of training each week, but for the explosive group 37 percent of the total time consisted of explosive training. The control group carried out only typical endurance training.

The explosive sessions consisted of high-rep, low-resistance, quick-as-possible movements, with 30 reps per set for each exercise. Resistance was set so that the athletes could keep up their speed of movement during the first 20 reps of the 30-rep sets, with some power lost over the last 10 reps. If the athletes could finish an exercise with a constant rate of movement, the resistance was increased. Each explosive workout proceeded as follows:

(1) 10-minute warm-up on bike at 75 percent of heart-rate max

(2) Squats: 2 sets of 30 reps, with short recovery between sets

(3) Leg Presses: 2 sets of 30 reps, with short recovery

(4) Leg Pulls: 2 sets of 30 reps

(5) One-Leg Step-Ups: 2 sets of 30 reps

(6) 10 minutes of cycling at 75 percent of heart-rate max

After step 6 was completed, steps 2-6 were performed one more time.

As mentioned, the average power output achieved during a one-hour time trial increased significantly after just four weeks of training in the explosive group but failed to budge upward for the control, endurance-training-only cyclists. In addition, maximal power sailed upward after four weeks for the explosive fellows but was stagnant in the endurance riders. Interestingly enough, the explosive group cyclists were also able to maintain their "short-term performance" (the ability to cycle all-out for just 30 seconds) over a nine-week period, while the strictly endurance-trained athletes lost short-term performance power. Also, the explosive athletes tended to become more efficient over the study period (i.e., could complete more work per minute for each unit of energy expended), while the endurance cyclists did not. The explosive strength training was a winner!

more

De-trained and Fat.

2011-11-27T11:52:00.000-08:00

It has been five months since I have ridden a bicycle for serious amateur training, not counting the five minutes spent warming up on a spin bike at every gym session in preparation for weight training. The only training I've been doing is strength weight training four days per week using a split routine - upper body one day, lower body the next. You lose aerobic capacity due to diminished Mitochondria as a consequence of strength training in the gym and lack of specificity to cycling. Mitochondria provide the energy a cell needs, they are the power centers of the cell. Endurance training is required to increase Mitochondria.

I thought it would be interesting to do a 20 minute FTP (Functional Threshold Power) test to determine how much my cycling muscles have been de-trained. My racing weight is around 172 to 177 lbs - I am currently at 188 lbs due to increase muscle mass and fat from strength weight training and eating pretty much anything.

As you can see below at a body weight of 188 lbs, I could only manage 163 watts average for 20 minutes subtract 5% = 155 watts for predicted 60 minute average. My pain and latic threshold have diminished considerably due to only lifting heavy weights in a rep range of 4 to 10 reps x 4 sets.

Also attached are other FTP test over the years for comparison. For the same test on November 2010 at a body weight of 173 lbs I was able to maintain a more consistent pace and higher average wattage of 203 watts for 20 minutes subtract 5% = 193 watts for predicted 60 minute average. All tests were done on a Saris Cyclops Spin Bike.

As of 11/27/2011
Age 46
Weight - 188 lbs
FTP - 155 Watts
Body Fat - no clue
Full squat - 225 lbs x 4 reps (butt to floor)
Half squat - 315 lbs x 4 reps (thighs parallel to floor)
Leg press - 720 lbs x 6 reps
Dead lift - 315 lbs x 1 rep
Bench press - 205 lbs x 4 reps

11/27/2011 FTP 155 WATTS

3/27/2011 FTP 228 WATTS

11/3/2010 FTP 193 WATTS

6/30/2010 FTP 229 WATTS

2/19/2010 FTP 198 WATTS

11/27/2009 FTP 191 WATTS

10/31/2008 FTP 207 WATTS

So I need an incentive to start riding again, therefore I think I am going to turn pro. The difference between amateurs and pros, is that pros get paid, I have decided to pay myself $1 for every mile ridden. Today I made $30 which goes towards savings.

10 29 2011 Track and Road items for sale

2011-10-30T06:13:00.000-07:00

CASCO HELMET WITH VISOR AND CARRY CASE - $200 (SOLD)

CYCLOPS TRAINER - $75

FSA 52/42 ALUM ROAD CHAIN RING - $20

H20 STEEP ANGLE ROAD STEM - $30

DELTA HEAD TUBE EXTENDER - $20

KARBONA CARBON FIBER FRONT TRACK TRI SPOKE - $300 (SOLD)

KARBONA CARBON FIBER REAR TRACK DISK WHEEL - $500 (SOLD)

NASHBAR SKEWERS - $10 (SOLD)

NASHBAR ALUM 80MM ROAD STEM - $10

NASHBAR SKEWERS - $10 (SOLD)

NASHBAR WHEEL BAGS - FREE WITH KARBONA WHEELS (SOLD)

PERFORMANCE NEOPRENE WINTER BOOTIES - $20

PROFILE ALUM CLIP ON AERO BARS FOR ROAD OR TRACK - $40 (SOLD)

PROFILE KINKED SEATPOST & NASHBAR SADDLE - $50 (SOLD)

PROLITE ALUM 90MM STEM - $10

PROLITE ALUM SEAT POST - $10

RITCHEY ALUM ADJUSTABLE STEM - $20

SPECIALIZED ALUM 110MM ROAD STEM - $30

SRAM ROAD CHAIN - $10

VISION TECH ALUM AERO BARS FOR ROAD OR TRACK - $100 (SOLD)

Send me an email at kissenatrackracing@gmail.com if you are in the New York City area and are interested.

10 28 2011 Kissena Velodrome

2011-10-30T05:49:00.000-07:00

1986 Goodwill Games - Sprints

2011-08-13T16:45:00.001-07:00

Video provided by Larry DeSario

1984 Kissena Twilight Class A race by Lary DeSario

2011-08-12T17:07:00.000-07:00

Video - Debbie DeSario
Announcer - Al Toefield
Organizer - Al Toefield
Orange Van - Al Toefield

Group A (cat 1 &2) Scratch Race
Winner - Larry DeSario

Some participants:
Eric Zaltas
Jim Lehane
Pat Gellineau
Mike McCarthy
Aubrey Gordon
Jimmy Keough
Alex Shadoo
Gopi

Comment by Larry Desario:
My event was sprinting but I could hold my own in a short scratch race. I did my share of pulling when I could, but you just knew the endurance riders were trying to drop you before the finish.

July 2011 Kissena State Championships by Mark Wagner

2011-07-31T09:42:00.000-07:00

Session two started with flying 200's to determine seeding for the sprints. I decided to step up my gearing to a 50x14, which I think is around 96" or so. Karl and I both used the same gearing (same rear wheel, actually) to achieve similar 200 times of 12.66 and 12.60 seconds, respectively. I think the gear really helped me knock off a second from my time last year, which was a 13.55.

http://connect.garmin.com/activity/101581244

2011 Masters Nationals - Flying 200 meter times at T-Town

2011-07-31T09:35:00.000-07:00

Link to Results Page

Kissena Velodrome Records - by Larry DeSario

2011-07-31T06:07:00.001-07:00

Back in the 60's, 70's, 80's records were talked about among the track aficionados. We had no internet then. Prior to 72-73 most talk centered on Jack Simes III. I remember a labor day meet (1968?) in which Preston Handy attempted to break the 200 meter tt record of Simes which was announced to be 11.6, but he missed it riding an 11.85.

After I rode my flying lap and 200m times at Kissena I asked Jack Simes what his times were when he rode there. He told me he would have to look them up in his notes but he did say that 11.6 was the time he remembers as being his best. I've seen in training (1970) Sam Zeitland (The Brooklyn Flash) knocking off mid 11's one particular afternoon. He rode gears 46x14 and 47x14.

I thought the kilometer record was 1.13, being performed either during the 1964 Nationals or Olympic trials. The crowds in attendance were huge. Jesus Portalatin rode a 1.13 as a Junior in 1970. When Steve Woznick set his kilometer time of 1.12.4 at the New Jersey State Championships it was said to be the fastest time at Kissena. As far as I know, nobody broke Woznick's record of 1.12.4 until Colin Prensky's ride. When I saw that he rode it on Opening Day in May I was duly impressed. It should be noted that Keith Rapasardi rode a 1.13.7 winning the NYS Kilo Title in 1985.

Colin Prensky - Fastest Kilo time 1:11.10 on May 7, 2011

For the Pursuits I may have somewhere the times ridden in the 1970 nationals held there (Chauner vs VandeVelde). However, with the technology (aero bars/discs) there has to be faster times by the more recent cyclists.

All of this is unofficial, again, there was no internet or precise record keeping at Kissena that I know of. However, it should be noted that prior to 1973-74 Kissena was the only Velodrome on the east coast. It was frequented by many of the top cyclists of it's day. In 1972 we had a Pro-Am competition in which some of the Raleigh Pros and some other internationals competed against the local elite east team. I have some 8mm footage that I would like to convert to disc. Some pretty neat historical stuff.

I moved to South Florida in 1986. This was before Kirk Whiteman’s time. I met Kirk at Manchester when he won the Worlds there. I have no idea of his times at Kissena. In the early 80's Nelson Vails arrived on the scene. Nelson rode the kilo in 1982 (we tied at 1.16.3) but not the sprints. He was doing most of his training elsewhere so I can't really say what flying 200 times he did. Perhaps, somebody from that time frame can fill in the gaps. I do know, that in 1983 Nelson just improved tremendously, winning the sprints at the Pan Ams. He was a fantastic jumper.

LD

Hour record by Ken Harris:

Ken Harris - holds the Hour Record for Kissena (110 Laps) 8/21/2008

KISSENA VELODROME RECORDS:

Flying 200 Meter = 11.6 by Jack Simes III (unofficial)

Flying One Lap 400 Meter = ?

Standing Start 400 meter =30.72 Chris Barbaria on 6/28/2009 (unofficial)

Sanding Start 500 meter =?

1000 meter (Kilo) = 1:11.10 by Colin Prensky on 5/7/2011 (unofficial)

1600 meter = 2.01.19 by Colin Prensky on 6/28/2009 (unofficial)

2000 meter =?

3000 meter =?

Hour Record = 110 laps by Ken Harris on 8/21/2008 (official)

Kissena Riders at 2011 Masters Track Nationals - Results

2011-07-30T14:24:00.000-07:00

POINTS RACE - 40-44

Gary Steinberg

Alan Buday

Scott Demel

PURSUIT

George Sutter

Bonnie Woodbury

Kimberly Edwards

Alan Buday

Mike Wilpizeski

Read an interview with Mike Wilpizeski - Mike got 4th in the 2K pursuit

SPRINTS

Kirk Whiteman

Michael Robinson

Gabriel Thomas

Andrew LaCorte

Kimberly Edwards

More results located here

Kissena Riders from the 70s and 80s - Larry DeSario

2011-07-27T18:59:00.000-07:00

Video Clip of Larry doing a Flying 200 in 1983 at Kissena Track - notice there was no fence around the track.

Below is a report from Larry:

I've been rummaging through my old training diaries. Wow, things have sure changed in regards to gearing. We used smaller gears back then.

Kilometers:
For kilos, I generally used 46x14 or 47x14.

I won the state kilo title in 1973 with a 1.14.2 (46x14)

I also won the state kilo on June 23rd 1984 with a 1.14.91 (46x14). Below are the splits for this kilo:
-200 meter 16.74
-400 meter 29.96
-600 meter 43.77
-800 meter 59.46
-1000 meter 1.14.91.

Later in the year (September 84) I did a record attempt and rode a 1.13.93 (46x14). Below are the splits for this effort:
-200 meter 17.31
-400 meter 30.92
-600 meter 44.36
-800 meter 59.51
-1000 meter 1.13.93
I paced this attempt and was able to finish stronger. I didn't get the record which at the time was 1.12.4 held by Steve Woznick set in 1973. I have some pics of the 1984 states that I'll get together.

I saw that the time was lowered to 1.11 by Colin Prensky in 2011! You have to be a beast to do that on Kissena. He certainly has my utmost respect.

Colin Prensky

Flying 200 Meters:
We didn't have 200 tt seeding for match sprints back then. I managed to win the state sprints, 1982 to1984. However, we did have time trial nights and usually my gearing for the 200's were 47x14, 48x14 and 44x13.
My best times were:
11.65 (Aug 8th 1983/gear 44x13)
11.75 (Aug 19th 1984/gear 48x14).

I do happen to have the 11.65 on tape. My wife was giving commentary during the effort. (Video clip above)

Flying 400 Meters:
My best flying lap was 25.4 seconds on a 50x15 gear in 1982. I was doing them with Derrick Davis that night. I must say that most of my better efforts were late June to September. Usually April and May the times were quite slower.

Racing Videos and Photos:
I have some racing footage that I will share. Some twilight series action with Al Toefield announcing and nice size fields. Also, some workouts with James Joseph. He spanked me good, he was quite strong. Unfortunately, I have no footage of the Labor Day meets. I have plenty of pics though. I rode (won) the 1983 meet riding with a cracked shoulder suffered in a madison some three weeks earlier. I didn't tell the docter I was riding.

I hope you find this of some help. It's always good to compare notes.

Currently:
I turned 57 this year. I still ride down here in South Florida but with not as much zeal as I used to. Got hurt (my back) after the last masters worlds I rode in 1999 and I lost quite a bit of power in my left leg. I'm hoping I can get back to nationals/worlds level fitness someday. I rode the 200 tt at our elite and masters states this year and did a 12.1 and 12.2. I'm struggling to bring it down to under 12 seconds once again.

James Joseph

James Joseph just won the 2011 nationals yesterday in T-Town. He is still very talented and snappy fast. Derrick Davis visited us a few times these past few years and I ride with Pat Gellineau when he comes down for the winter.

Derrick Davis

I'll gather some old momentos and send them up. Looking at the pictures and results from your site, the sprinters are really big. Kissena's Affinity Team has recently turned out some gifted sprinters. The legacy is still alive at Kissena!

My last competitive kilo was May 29th 1999 fl states at Piccolo, time 1.14.2 at age 45. The gear was 47x14, splits were 15.5/26.25/37.44/49.12/1.01.49/1.14.28. It was more or less for training as my emphasis was the sprints and team sprints.

I did win the Florida States in 1993 (May 15th) with a 1.12.47, gear 45x14 (86.8 inches). Splits 15.30/26.07/37.12/48.66/1.00.37/1.12.47

At the Masters Nationals 1994 (July 15) held at Piccolo I rode 1.11.23, gear 43x13 (89.3 inches). I got third. Kent Bostick won with a 1.09, and my good buddy, Richard Martin, got second with a 1.10 something. My kilo splits were 15.21/25.78/36.36/47.54/59.21/1.11.23

My philosophy for the kilo was rather than try to match the big boys on their gears, I tried to match them on RPM's. I didn't have the strength to push the big gears, I tried to finesse the ride. Many riders look at the internationals and get swayed into using gears that are way too big. Heck, if you match their RPM's with even a 46x14 you can have a pretty good ride for a district championship. Again, I was no kilo rider but I did manage to garner four bronze medals at masters nationals. I never rode tri-bars, only bullhorns. I was old school and I feel my inability to really master aero bars pretty much doomed me in the event - you know, adapt or go extinct.

After the UCI determined that ages 40 and over time trial will be 500 meters, later changed to 750 meters, I said adios to the Kilo event. I hated the Kilo! It really wasn't my cup of tea.

I preferred the 500 meter. Then, I geared up to 48x14, sometimes 47x14 or 51x15. I got silver and bronze at Masters Worlds, both rides were mid 35 seconds.

Kissena Riders at 2011 Masters Track Nationals - Results

2011-07-27T17:38:00.000-07:00

Michael Robinson

Michael Robinson - Bronze in Scratch Race

Bonnie Woodbury

Bonnie Woodbury - National Champion in 500 Meter

James Joseph - National Champion in 500 Meter
Mike Wilpizeski - 7th
Gabriel Thomas - 16th

James Joseph

Mike Wilzipeski

Kimberly Edwards - National Champion in 500 Meter

Kimberly Edwards

Kimberly Edwards - National Champion in Scratch race

Laura Summers - National Champion in 500 meter

Michael Howard

Michael Howard - 10th in 500 meter
Michael Robinson - 11th in 500 meter

T-Town 2010

https://www.usacycling.org/results/index.php?permit=2011-175

7 24 2011 NY Kissena State Track Championships - Times

2011-07-26T14:56:00.000-07:00

http://www.kissena.info/track/results/2011/index.php

2006 to 2011 Chasing fractions of a second

2011-07-24T06:43:00.000-07:00

Since the summer of 2006, I have spent the past five years chasing fractions of a second after getting back into the sport of track cycling. What started out as a personal goal of getting fit after being hospitalized for two weeks in the fall of 2005, ended up becoming an expensive obsession.

Below are the best times I was able to achieve since then.

-8/30/2009 - 200 Meter = 12.57 seconds (52x13=108" gear) at Kissena

-5/1/2011 - 400 Meter = 32.20 seconds (48x16=81" gear) at Kissena

-8/21/2010 - 1000 meter = 1:17.45 (50x14=96'' gear) at TTown

-8/28/2010 - 1000 meter = 1:20.59 (48x14=92" gear) at Kissena

-6/28/2009 - 1600 meter = 2:15.51 (50x15=90" gear) at Kissena

With diminishing motivation, chasing just a few seconds or fractions of a second has become time consuming and expensive without any real returns on investment. I guess the law of diminishing returns has kicked in.

There are cheaper ways I can now use to stay fit without the stress of competition.

6/29/2011 - Stopped competing.