In full-on YEEHAW mode on Lap #3
I told Coach LW that I felt as if I went pretty deep at Mesa Verde this year. Based on how I felt Monday & Tuesday this week, I would say that was an accurate statement. I will definitely keep it mellow through the weekend and into early next week to make sure I am recovered before ramping it up again.
Its perfect timing for a recovery week because I have a few bike projects stacked up. First and foremost, I need to tear the Salsa Selma singlespeed down to its frame and start over. I have a horrible creak that is driving me crazy. During the third lap of the race, a rider came up behind me and said, "That sure isn't the quietest singlespeed I have ever heard." Doh! I hung my head in shame. Even though I am 95% sure that the creak is in the rear end, I am starting over and putting anti-seize on everything; headset cups, bottom bracket, pedal washers, in between the frame & Alternator dropouts, etc. I am also going to convert my singlespeed rear hub from a quick-release axle to a RWS 10mm thru-bolt. This will add a few grams but should stiffen things up nicely.
Selma needs some love
That creak is in there somewhere
The other little project for the week is my lower back. No, I don't think I am going to fix it in one week. However, I feel as if my lower back issue has regressed so I am going to review my notes, do some more research, and come up with a new plan. Over the last year I have put more of an emphasis on stretching & yoga than challenging core work and that might need to change. Yoga will absolutely remain in the program but I see a lot more planks and bridging in my future.