Dec. 26th

Happy Holidays to everyone. I wish you nothing but the best.

Its nothing really new going on. Just here in Los Angeles looking out my window at rain. Its been pretty chilly down on the west side, but nothing like Colorado.

So when something exciting happens ill be sure to let you all know. Oh I do have something. I'm 20 pounds away from completing the whole sit-up rack. Got Abs??

Camp ending...

This is the mountain (flag staff) we had to climb)




Well… camp is just about over and overall it was good times the in freezing cold. We have a great group of guys. Almost to great. Brad Huff and Mike Freedman loves to touch people, which I really don’t get and Brad just does it to be Brad. Below are Allan Lim and Jonathan Vaughters








Today we had a 5hr day. The goal was to get 3000kg’s and hit flag staff climb at the end which is simulating a grand tour climb. Allan Lim (coach) theory is that, if you can ride 4-5hrs and burn 3000kg’s you can almost do any race. So today was a big test not only for me, but the whole team.
The day started out cold and I thought it would be a long day. One hour into the ride, it really warmed up and I felt great. I did notice that we stared the ride out really fast, which was cool, but we still had like 4hr 30min to go.

Heading back to town we started a rotating pace line that was going pretty quick. I laughed the whole time because all the “climbers” didn’t look so well on the flats and over the fast rollers. So I mad a point to make it hard for them on my pulls. Going up the hill...i got lucky, my chain broke and I had to freeze my ass off all the way down to the hotel. I also got lost and the people in boulder were not help full at all. I end up walking for about 20min back to the hotel.

Its so funny how climbers cant ride the flats at all. But a sprinter can get better and better at climbing. So what does that tell you? Sprinters are more cool!! I felt a little weird also from the LT test i did the day before. Allan was content with my results, I really had a hard time breathing being at altitude.
I fly home tomorrow afternoon and its right back to training because I have the world track cup coming up in January.

I have some pics to leave with you guys, just some random stuff, but its pretty cool.

Boulder Mini Camp

I came to Colorado knowing that the weather would be freezing cold. I knew that i should take a few jackets to stay warm. But when I got here, its a different type of cold. I walked outside from the hotel and my eyes hurt. So I ask Vaughters, do the cold make your eyes hurt and everyone bust out laughing.

We had a quick team meeting just to meet everyone, riders/staff and we headed over to go bowling. I have some pics to share with you. We had fun and I wish we could do it again tomorrow because it will be freezing again and the ride starts at 10am for 3 hrs.

Look What We Did

No track for me today, just gym and a 3hr road ride. Allan Lim’s brother is a pilot for the US Coast Guard and he invited us down to see his chopper and to give us a tour of the facility.

Here are some pics of what we saw…it was pretty awesome.

Must C "TV"

Go to the link below and see how things should be done. Tell me what you think.

http://www.lgf.be/client_popup.cfm?fileURL=clients/prox/tv/prox26.flv

Thursday Track riding and more...

Today was by far the toughest. We had a morning section at 9am. We did, AGAIN, 5x5 with 2minutes rest. Danny Pate being the big pro that he is, went out on a road ride shortly after with a few of the guys.

I stayed back at the hotel because I’m having a serious problem with my left calf. To be specific, it’s my soleus. It hurts so badly when I’m doing an effort that I pretty much want to quit. Ill describes what it feels like. (Someone has a sharp knife and there digging into my calf).
I’ve been having some work done to it, but it seems the more she works on it, the worse it gets.

So for the PM I went out 45min before the team to do some motor work with Mark Whitehead. I did 25min at around 64k and a flying 10 lapper at around 67k. My legs, heart and mind feel really good, however this soleus is giving me tons of problems.

During the workout, the pursuit guys had 12 flying 1k’s and on the 3rd one, hell broke loose. The women’s elite track team was also on the track with us and they have no clue of what’s going on, on the track. The guys are coming around turn 3 and buff down Kristin Armstrong (t-mobile) and Sima Trapp (subway) slides down the track right in front of the boys…it happen so fast, the ladies disappeared and Mike Creed was now near me in turn 4 on the ground. Everyone was okay, however Mike Creed was pissed that no one came over to apologized. Personally, I don’t put the women at fault for the whole thing; a lot of it falls on their coaches (usacycling) because they did not teach these ladies the basics. They took them to the pool and said swim.

This is pretty funny. Anna Webb is at the rail getting ready to do a sprint and the women national team is going about 5mph slower, also at the rail (those of you who know track will think this is funny) and Anna yells…rail…rail…RAIL. They finally moved and Lara Kroepsch yelled back, “we were here first”. That cracked me so hard, I almost fell out laughing. For those of you who don’t know track, if someone yells rail, its because they are going faster than you and need to pass so you get out of the way, no questions ask.

Tomorrow I do an easy 4hr road ride and meet up with the team to head over to LAX to check out the Coast Guard Helicopter, which is piloted by Allan Lims Brother. So looking forward to tomorrow and not forward to leaving Sunday arrive in 20+ degree weather in Boulder Colorado.

PM, day two

I'm sorry, but I'm really tired and dont feel like writing much. I also have to had home because my little girl is sick and to see my wife. Really quick...

We had 12 sets of standing 1laps. After 4, we knew we would not get to 12, so we did six. The goal was to see max output. We also did a test to masure your areo dynamic position.

My max watts were 1600 and my adv for the 6 sets were about 1550. Not bad I hear.



The next cool thing about track camp, are the rubs


tomorrow is a long ride up the coast.

chow.

Day Two Track Camp

Day Two Track AM session

Like I mentioned yesterday, today’s workout consistent of two 20min efforts. The big surprise today was, the endurance guys, Chad, Taylor and myself had to do our own 20min efforts away from the pursuit guys. Rumor was that Danny Pate is too sketchy with his exchanges and didn’t want us in the way.

The first 20min was going really well. The US women’s national team was also on the track and they were all in out way, so were going like 40+k an hour and had to go blue line to pass and that took a lot out of me. Alan yelled 6 minutes to go and I cracked mentally. I was feeling great and for some reason I had a mental break down. I got dropped stayed out 1 lap and got right back in.
Roder Young and danny are trying to figure out why I was going so fast!!!


The second interval was much better. I felt strong and ready to hammer the 20min. We also had to keep our watts at around 400. My first set max watts were 501 second set 559.
We have a PM section and I think he’s going to have us do some power testing and follow it up with a 4hr road ride tomorrow.

Track Camp Day 1

Tiaa-Cref Track Endurance camp.

Danny Pate, Mike Creed, Brad Huff, Mike Freedman, Chad Hartley, Taylor Tolsen and me are at the ADT center in Carson for week long endurance track camp. Alam Lim “the cycling guru” also came down to crack the whip and make sure we are going fast. The best thing so far is the new power tap track wheel. It has that old plastic cover to simulate a disk wheel. It’s pretty cool.

It took a little over an hour to set up all the bikes and get ready for the workout so in the mean time, I just looked at all the road guys mess up trying to fix track stuff. It’s really comical.

Today’s work out was 5x4 with 5min rest. The pursuit guys, Pate, Creed, Freedman and Hoff did a lap pulls, and Chad, Taylor and me did 2 laps pulls, however we are riding behind the pursuit guys.

After the first effort, I thought it was going be a very ling morning. We did 5min at 55-57k for the whole 5min. Ad we got closer to the last one’s I felt better and better and by the last set, I felt great and the power tap showed. Allan Lim downloaded every body’s power tap to see the numbers of power out put during the 5min efforts.

Mine showed that I adv. 307watts 1st set. 2nd set was 308, 3rd set 317 and 4th set 297. 297 watts in an 87in gear is pretty good.
When we got to the hotel we got rubs and a small bite to eat before heading out to Palos Verde’s for a short hard ride.

Tomorrow we have same intensity at 20min on and 10min off. Two sets. O yeah we also have a PM section…ouch!!

Bike Clinic

This past Saturday I hosted a bike clinic for those who have the inspiration to race and to become a better bike racer.
I don’t know everything, but I know the basic to help someone who is new to the sport get a head start.

I put out a flyer one week before the clinic, I knew it would be a gamble to see if I can get at least 10 rides to support me. I did Tax them for it and those who showed, didn’t have a problem paying.

I had Aaron, Mario, Charles and David. Yes the group was small, but they learned very quick and had the nerve and gut’s to do all they were told.

We covered the basic in the two-hour class. Cornering from the inside, cornering from the outside, pace lining, echelon’s and simple race strategy.

Aaron (the only female) was absolutely phenomenal. In the cornering exercises, she really did exactly what I ask and more. It was her first time taking a corner at high speeds and with a barrier on the side. (I set up cones as a perimeter) Aaron also showed me that she can put her head down and ride hard if need be.

Charles (the young buck) has tons of potential. His father, whom I ride with about once a week, probably made Charles come out and get some knowledge.
He’s has a natural feel to him, I just see that he doesn’t spend a lot of time on his bike and if he could get at least 10 hours a week on the bike, he could really make a good local racer. He’s also in school, so he does have some excuse.

Mario (Mario “Caballo”) This guy is full and packed with nothing but power. As soon as he’s done in the gym with his trainer Denny Scott, those legs will be more recovered and have less fatigue and he should be a force in the local racers.

David (The pulse) David is a guy who’s probably done every outdoor sport you can name. He’s a very active guy who loves to compete, so he already has that edge. In the cornering exercises, David is use to ridding his mountain bike and or dirt bike so he tried to use those same principles and apply it to the road bike…didn’t work. His only problem was in the turns, he tried to lean his bike to the side he was training but lean his body to the other. Once we corrected that and got comfortable, he was really smooth and I was proud to see that progress.

Thanks to everyone who participated and I look forward to working with you all again.
Remember “clack, look, move”

Tooth pulled

Today I had an dentist appointment to have my wisdom tooth pulled. Knowing I was going to have this done for 2 weeks now, you would think I would have been ready for it. I was so nervous sitting in that chair, they were telling me to relax, the whole time. On top of that, she hit me so hard with the anesthesia, that the bottom part of my mouth was stuck and I couldn't open wide enough so they can get busy. When I tried to open wide, it hurt so bad.

Well now I'm back home sitting here with a huge hole in my mouth. So no training for me today.

Did you know Mike Sayers (HealthNet) had a twin?

mike sayers twin brother was found last night

Health Net Early Morning

Okay check this out.

A whole lot of people don’t like the Heath Net riders for there own silly reasons. Thing’s that I have heard was; their cocky, or they think they badass. Well when you win 80% of the races you enter…you are badass and I think its okay to be cocky, as long as you are a gentleman and a good sport at the end of the day.

Last year Tyler and Gord came up with a not so funny nickname for me. “Crashawn” (crash-shawn). Okay I didn’t really like it, however they really got a kick out of it. I mean Yes I have crashed a bit much in the past, however last year I did pretty good and the reason for staying up right keeping the skinny side down and helmet side up was simple. I was in race condition.

As all of you may know, Health Net will be riding Cannandales for 3 years. Helens bike shop is a huge Cannandale dealer and they had some of the team down at one of their shops in Santa Monica, Ca on Monday to do a release party. I guess that went well because the very next day, they were convinced to attend a early morning ride with local club Lagrange, which has won club of the year numerous times and also a Cannadale sponsored team.

Going through Marina del Ray early Tuesday morning Health Net and Lagrange had a crash and a huge pile up on Fiji way. Friends of mine saw Gord hanging on the side of the road; legs all turn up holding his bike.
Well Gord. How does it feel? At least I don’t crash on training rides at 7 in the morning. When I crash it’s racing to win, you crash trying to beat up on some local joe’s from Lagrange. Highlight of your career huh?
You can call me if you need someone to talk to.

Good job Corbett!!


this is the area near there ride

A new Respect

My days as a young man was full of outdoors sports and I guess you can say “Americanized” sports. Yes that’s right, I played football where I was a starting Safety and Tailback. I made all cities a couple of times for safety. I also played baseball. I really liked baseball, I was the catcher and from what people told me I was a really good catcher. This is a sport sometimes I wish I continued to play. I would have been a millionaire by now.
Track and field was my 3rd favorite sport. I never took it to serious but I was good at it. I ran the mile and the 100 dash. I was unique.
My least favorite sport was basketball. I never really got the edge on basketball like some of my piers.

Well I said all this because I have a new respect for some football players and especially Reggie Bush of USC Trojans football team. The picture below is a clear example of a true athlete. If I can get my cycling to take off and be this exciting, ill be really satisfied.

power meter

Power meter. I never knew that you could actually benefit from having one. I know for sure some people purchase them just as a status.
Well, once again I’m very blessed, Alan Lim and TIAA-Cref hooked me up with one. A nice one too, but I think the heart rate strap was used, I almost licked it, and saw that it had white stuff wedged between the grooves on the strap.

I took it out yesterday for the first time and my goal was to see my max watts. I did it on the bike trail riding to Redondo Beach. I hit 1250w in the saddle. I don’t know of that’s good, but when I talk to coach I’m sure he will tell me.

All I can think about is racing in January, doing the Tour Qatar. I’m looking forward to this like the birth of my child. However I was more nervous when I got married.

Tomorrow will be a big day for me, about 6 1/2 hours. I’m going to leave around 6:30am and head North up the coast to Topanga cyn road and take that over to the Simi Valley ride. Do the ride and head back home. I have done this ride one time and it’s a long day. I hope the weather holds up, because we are scheduled to get rain today and tomorrow.