This was really a fantastic weekend. I meet and hung out with some great people. the race was run very well, per usual, competition was high and the racing, epic. I could go on forever about all the non-race stuff but I’ll get right to it.
Race morning was the normal, are we really getting up this early?, deal. On the bus, down to lake mead to get thing organized. Plenty of time, stretching, food, hydrate. The Full athletes were out on course and I began my quick swim warm up 5’ before the start.
The weather was great when we got there… to good. As it got closer to go time the wind picked up, a lot. White caps formed, it hailed, rained and got sunny all at once. The kayakers were calling in saying they couldn’t see anything let alone help someone if need be. then we saw lightning. “everyone out of the water!” crap! I thought. This blows. A hour delay of huddling in the tent with a few hundred others. Mean while the full IM race was battling 4 foot waves and 30+ mph winds. The storm cell passed and we went for it. As I knelt down at the edge of the water to do my usual; set of hail Mary’s before a triathlon swim I looked out at the rough water and felt really good. “I am gona crush this swim!” my swimming had come along way in the 2 month prep. I was ready. the count down began as we all did the “creep”. Maca yelling “hold, hoooold” in Braveheart fashion with his huge smile gleaming out. Every one was happy, nervous and fired up to go. I lined up in fount, like normal, acting like I was the next Phelps, needing to get the best start possible. Hey… it only takes 1 sec. to lose. I found my rhythm quickly, a good sign and never really got into the burn phase. I felt strong and pushing into the head wind in the second half I was catching people. nice! Get me to my BIKE!!! I kept thinking…
T1. normal chaos. People trying to take my wet suit off, “are you Ok? Do you need anything? Are you cold, hypothermic? Cramping?” Dude! I have only been in the water for 33 minutes! I’m fine!
Off on the bike:
This year they added the relay to the half. This made it hard to figure out where I was. But I went with my normal motto. ABP. Always Be Passing. The roads were wet the sun was out an the tail wind in the first bit had me cruising nicely and kept my intensity down. A tip for you all, don’t ride in the gutter on race day! there is all kinds of “stuff” in there! Along with wet roads people were getting flats all over the place. I felt bad as I would never wish a flat on anyone but come on your kinda asking for it.
Approaching the turn around at mile 22 I counted the riders in front of me. It seemed that Maca had only about 10’ on me at this point. Less that last yr I thought. However there were still 16 people in front of me. Ok steady EK, lets dish out some rodie wattage! My alter racing ego “Chris” starting to wake up. From here to the finish was head wind, head wind and more head wind. Add in some hills and I was now passing people. Every time I did Chris would yell 15!, 14!, “sit down poser, 13!” Chris is a great racer, very knowledgeable, and knows me very well, of course, but the guy would knock a baby carriage over to beat you to end of the aisle in a grocery store.
The hills got bigger and I pushed harder. I was hurting but the watts kept coming. Up the 3 sisters (3 short, 18% hills back to back) I push more, harder, faster. I was passed by a relay guy about 15 miles from the finish. “are you a relay?” I said. “Yeah, I am. I think your 3rd right now?”
3rd!?! I’ll take that!. Chris chimed in. “3rd! you F#@** sally! That sucks, you gona settle for that!?! Lets get on it!!”
I push more coming into town. I tock every second I could. I scared one road marshal pretty good with the speed of one of my turns. I almost hit a cone in the road. Almost ran into a fence on one turn, went up on a side walk, and did a fair bit of drooling.
Stats:
257 avg. Power
269 norm
VI 1.05
Avg. Cadence 91
Time 2:46:00
Bike place, 1st amateur
avg. HR 172
effort on a 1-10 scale. 11
T2 was pretty smooth. Off pretty quick. I was glad to have Infinit this yr. on the run. so key. First mile was pretty chill. Flat to down hi. I clocked a 7:30 or 7:45 somthing. to fast but it was down hill and I was feeling good. I had to pee but didn’t want to stop then realized that I should tighten up my left shoe. My foot hurt. Mile 2 came, quick pee, forgot the shoe. My foot still hurts.
At mile 3 I was still under 8’ miles. Nice! I thought. HR was good. felt good. At mile 4 I was passed by, who was now, my AG leader. I held him at 30” for some time, a few miles. Right on 8’ miles now. Chris said, “that guy is going down! Hold him until the last ½ mile! There is no way he has a bigger VO2 than you. You will DESTROY HIM!” good plan. I kept pushing. Approaching half way I started feeling it, big time. That last mile or so of the long windy hills that are the Silverman run really got me. As I crested the last bit and turned onto mile 6 he was gone. No way I could get him. I fired down the last bit of my go-go mixture and kept yelling at my self. Finally to the down hills and I could let the legs go now. More, stronger, quicker, faster faster, FASTER!!! started grabbing Coke but decided I didn’t need it. The Infinit had me totally toped off. With 2 to go I was on full auto pilot, trying to not crack. Head up, big breaths. Comprehension was gone, I couldn’t understand anything anyone was saying. I grabbed some water as I passed a huge crowed a people yelling and parting like crazy at the last mile marker (a local bar throws a huge party, its get pretty rowdy there) around a corner water spilling out of my mouth, I was at top speed, this was it. I was passed by a relay guy. “I’m a relay” he said, “blah, blah, blah, he sounded like the teacher in Charlie Brown. “the next guy is REALY far back”. I was glad to hear that. I relaxed and ease up just a tad…
Yep, you got it Chris chimed in right away! “Hey! What the F%#** are you doing!! What does “really far back” mean? Who is that guy anyway? He doesn’t know you run like a injured walrus!” get on it! We don’t slow down just cause we can! This is a RACE remember! Go your own pace on your own time! This is MINE TIME!
As I said before Chris is smart. In the last half mile rounding a turn I looked back. And I’m glad I did. A tall figure wearing all back was there, hunting me down like a lion chasing that old or weak zebra, lagging at the back of the pack. You’ve seen it happen, you don’t want it to, you pray and yell for the under dog but you can see it in the hunters eyes. He gona get dinner. Its just a mater of time. For the hunter chasing me (a guy who beat me last year) time was running out, the finish was in site and I was now killing the pace. Longer strides EK, quicker, push more, knees up up UP!!
Down the chute, I was still clear.
Run:
7:57 miles, 1:44
164 avg HR
Very hard.
Over all:
4th amateur, 6th over all
http://www.silvermannv.com/downloads/08_RESULTS/SILVER08A-overall-half.TXT
I treated my self to a massage, a beer and a few rounds of food as I waited for my new friends to finish. Trading stories feeling pretty bad ass about my 4th place, over all, amateur effort we saw an “operation rebound” athlete finish. These are Guys and gals who have been injured in the line of duty. I Iraq mostly. Watching some one with 1 arm or no legs finish this race is humbling to say the least. Very humbling. When this guys came trough every one cleared a path. They all got the biggest applause, and everyone would walk by put there hand on there shoulder to say congratulations. As I left the venue I passed an operation rebound athlete. I put my hand out to shake his, he shock my hand without hesitation, “Thanks” I said, looking straight into his eyes. He nodded. I said nothing else, nothing else needed to be said.
On the way back to the hotel I instantly had a bus full of new friends. We shared stories of the race, the wind, the hills, we joked, laughed, complemented each other, you know, the whole deal.
The whole weekend was great. As I said I could write for ever. Getting lost in the hotel casino, going out in Vegas the night after, texting, the yoga class, “what is this bag for”, it goes on forever.
Thanks to all who supported me and every one else. The race directors and volunteers. Congrats to everyone who showed up and gave it 110%.
Thursday, November 13, 2008
Wednesday, August 27, 2008
cyclocross training
Cyclocross as cross training?
Cyclocross is huge. Once participated in as training in the fall and winter months for fun it is now a huge international spectacle. Athletes are now focusing their whole year on cyclocross. Even for us Tri geeks and hard core all road all the time people cyclocorss is luring.
The question is coming up more and more; will racing cyclocross be a good option for training in the fall and early winter training?
First lets take a look at your year ahead and behind to answer a few questions.
Have you had enough time TOTALLY off after your last race/ training block? (I prescribe 2-6 weeks)
Will you have enough time to rest after your cross season and the start of Base training? (2 weeks)
How taxing was your summer season of racing and training?
How much other stressors will you encounter? ($$ for bike, race entry, travel, specific training, etc)
If you answer no and/or “pretty taxing to very taxing” I would seriously consider joining the yelling, full drinks in hand spectators on the side lines. Also, the last question, realize there are a lot of other factors that come into play with your race sch. There are only so many times you can “dig into the suitcase of courage” in your season. And while a cross race may be short in relation to road races and triathlons you normally train for they are hard. Really hard! One of the most important things to having a good training program that leads to a successful season is being rested, both physically and mentally. Be sure you can achieve enough total down time between your training phases.
If you feel after answering these questions you are in the clear move onto the next set of questions to ask yourself.
Does cyclocross address any of my weaknesses specific to my A race(s)?
Does cyclocross address any of my weaknesses not specific to my A race(s)?
Is you’re A race 5 months away or more after your last cyclocross race?
If cross addresses any of your weak areas it is worth considering. For some, like my self cross is every thing I am bad at on the road wrapped up into 1 hr with a punch in the jaw at the start! For athletes like me cross is a great and extremely fun way to train that weakness. (see my last article) However, and very importantly, the first set of questions are the most important. If you are to be at your best for your BIG event of the year being properly rested, having a good build up of systematic training trumps all. So consider your options carefully.
So now how do you use this “cross thing” to your advantage? Here are a few things to keep in mind.
The big picture: your a race is months and months away! Don’t get too caught up in your “cross training” this should be for fun! Leave the ego at home.
Focus your training on basic skills: You’re racing cyclocross because it is going to address some weak areas but don’t forget to spend time training the basics that got you to where you are now. For example, aerobic base, technique. and efficiency of movement in your primary sports, core strength and flexibility.
Check your mental state: Its early in the game for you. If you find yourself not pumped up for a muddy race or training ride in the cold rain stay home!! Like I said before being mentally rested and ready to go come time for the big day is the most important preparation you can do.
I think this can be best done with a training plan. This “transition training plan” has 2 options one with cross and one without. It also realizes that cyclocross is not our primary focus but the first step in our preparation. See sample below.
But what if you want to hit cyclocross full on! This is your priority.! Go back to the first set of questions and get a quick reality check. Then stay tuned there will be more Cyclocross preparation and training plans coming!!
Week 1
Mon: Off: stretching
Tue: 1hr. Level 1-2. pedaling drills and efficiency work.
Wed: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Thur: 1. Core strength and flexibility work
Fri: 90'-2hr. Level 1-2. pedaling drills, aerobic base and efficiency work.
Sat: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Sun: Long easy ride. 50-75% of the duration (time) of your longest A race
Week 2
Mon: Off. stretching
Tue: 1hr. Level 1-2. pedaling drills and efficiency work.
Wed: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Thur: 1. Core strength and flexibility work. 2.) 1hr recovery ride
Fri: 30' warm up ride. Go over your race day warm up. Getting ready for tomorrow.
Sat: Cross Race!
Sun: Long easy ride. 50-75% of the duration (time) of your longest A race.
Eric is a full time Cycling and Triathlon coach and founder of EK Endurance Coaching. For more details on this plan and other transition period plans contact Eric at: eric@Ekendurancecoaching.com
http://ekendurancecoaching.com/
Cyclocross is huge. Once participated in as training in the fall and winter months for fun it is now a huge international spectacle. Athletes are now focusing their whole year on cyclocross. Even for us Tri geeks and hard core all road all the time people cyclocorss is luring.
The question is coming up more and more; will racing cyclocross be a good option for training in the fall and early winter training?
First lets take a look at your year ahead and behind to answer a few questions.
Have you had enough time TOTALLY off after your last race/ training block? (I prescribe 2-6 weeks)
Will you have enough time to rest after your cross season and the start of Base training? (2 weeks)
How taxing was your summer season of racing and training?
How much other stressors will you encounter? ($$ for bike, race entry, travel, specific training, etc)
If you answer no and/or “pretty taxing to very taxing” I would seriously consider joining the yelling, full drinks in hand spectators on the side lines. Also, the last question, realize there are a lot of other factors that come into play with your race sch. There are only so many times you can “dig into the suitcase of courage” in your season. And while a cross race may be short in relation to road races and triathlons you normally train for they are hard. Really hard! One of the most important things to having a good training program that leads to a successful season is being rested, both physically and mentally. Be sure you can achieve enough total down time between your training phases.
If you feel after answering these questions you are in the clear move onto the next set of questions to ask yourself.
Does cyclocross address any of my weaknesses specific to my A race(s)?
Does cyclocross address any of my weaknesses not specific to my A race(s)?
Is you’re A race 5 months away or more after your last cyclocross race?
If cross addresses any of your weak areas it is worth considering. For some, like my self cross is every thing I am bad at on the road wrapped up into 1 hr with a punch in the jaw at the start! For athletes like me cross is a great and extremely fun way to train that weakness. (see my last article) However, and very importantly, the first set of questions are the most important. If you are to be at your best for your BIG event of the year being properly rested, having a good build up of systematic training trumps all. So consider your options carefully.
So now how do you use this “cross thing” to your advantage? Here are a few things to keep in mind.
The big picture: your a race is months and months away! Don’t get too caught up in your “cross training” this should be for fun! Leave the ego at home.
Focus your training on basic skills: You’re racing cyclocross because it is going to address some weak areas but don’t forget to spend time training the basics that got you to where you are now. For example, aerobic base, technique. and efficiency of movement in your primary sports, core strength and flexibility.
Check your mental state: Its early in the game for you. If you find yourself not pumped up for a muddy race or training ride in the cold rain stay home!! Like I said before being mentally rested and ready to go come time for the big day is the most important preparation you can do.
I think this can be best done with a training plan. This “transition training plan” has 2 options one with cross and one without. It also realizes that cyclocross is not our primary focus but the first step in our preparation. See sample below.
But what if you want to hit cyclocross full on! This is your priority.! Go back to the first set of questions and get a quick reality check. Then stay tuned there will be more Cyclocross preparation and training plans coming!!
Week 1
Mon: Off: stretching
Tue: 1hr. Level 1-2. pedaling drills and efficiency work.
Wed: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Thur: 1. Core strength and flexibility work
Fri: 90'-2hr. Level 1-2. pedaling drills, aerobic base and efficiency work.
Sat: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Sun: Long easy ride. 50-75% of the duration (time) of your longest A race
Week 2
Mon: Off. stretching
Tue: 1hr. Level 1-2. pedaling drills and efficiency work.
Wed: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Thur: 1. Core strength and flexibility work. 2.) 1hr recovery ride
Fri: 30' warm up ride. Go over your race day warm up. Getting ready for tomorrow.
Sat: Cross Race!
Sun: Long easy ride. 50-75% of the duration (time) of your longest A race.
Eric is a full time Cycling and Triathlon coach and founder of EK Endurance Coaching. For more details on this plan and other transition period plans contact Eric at: eric@Ekendurancecoaching.com
http://ekendurancecoaching.com/
Monday, July 21, 2008
Mt Evans Hill climb wattage dats and analysis.
Mt Evans stands over 14,000 feet in altitude and has the highest paved road in the country. So it only makes sense that we as athletes who ride bikes should race up it!!
On sat July 19 2008 I did the Mt Evans Hill climb. High altitude riding is not my specialty but it is the CO climbing championships, it’s a fantastic ride and I know that I am capable of doing well. Top 15 top 10 in the pro-1-2 field. as always it will depends on who shows up.
My preparation:
Nothing really crazy here. No knarly FTP workouts, no altitude tent that I slept in. I did get up to 10,000 feet once a week to do 1 or 2 x25’ intervals at what I perceived to be Threshold. I would normally lose about 15%. These were also not fresh as I had to ride up there!
See attached article at bottom on some past data form high altitude riding.
The Climb:
Ride: 27.3 miles
6,920 feet of climbing
Avg. grade: 4.5%
From 7500 feet elevation – 14,135 feet.
**Mass start race, not an ITT.
My Stats:
FTP 340ish...
Time 2:10 (very slow for me even with the wind we had)
Avg. watts: 275.
2253 kj’s
6’ above threshold
29’ Z4
85’ Z3
10’ Z1 and 2.
I was pretty happy with my numbers but with a dismal placing of 30th I new something was wrong. Something didn’t add up. every thing was perfect. The steady but firm pace as the bottom was a good warm up. I never had to accelerate, my bike supper light, etc… I was alone for much of the ride after it split up so no drafting there…
I did 303 watts for the first half , 250 for the second half and the last 20’ at 235. Between my loss for power from altitude and loss from fatigue I was thinking anything over 245 for the second half would have been good so I was pretty happy to see 250. I never cracked. I felt good the whole way. The few sections where we picked up the wind at our backs I was able to really get the bike moving.
Notes on training:
If you can’t sleep/ live at attitude the training AT altitude seemed to work well. At the very least the brain body connection will be lined up. You get some weird sensation riding all out above 12,000 feet! I can not speak on the cellular level on what adaptation occurs with this type of training but from what we do know about loss of power at increased elevation, this preparation seemed to put me one steep ahead of that curve.
Training at higher altitude tips:
1. Go by P.E. If you try and nail your normal watts you will quickly dig a whole for your self. Doing hard work at a significantly higher elevation takes allot out of you.
2. Take more recovery time than normal.
3. Keep the Iron intake up. Consult your doc. As your body tries to make more red blood cells it will need Iron. some people with handle the low O2 levels better than others but keep a healthy and divers diet coming, as always!!
So was everyone else just that much stronger? Is my FTP not 340? Was my power meter way off? What gives?
Here’s the deal I am normally about 70 kilograms, 155lbs. if I really get into it for a big stage race, etc. I can be 152 maybe lighter and feel strong, healthy, with energy to spare.
This year things have been very busy I have opted for more higher intensity training instead of the mega long tempo climbing workouts. This combined with a high frequency of dinner beers, I have been a bit heaver. Not so much to make me worry but a few lb’s. On Friday night I weighed myself 160 lbs!! I thought I was just retaining water maybe, a full belly? But, Sat. after the race when I got home I weighed in again, 160. so lets re-crunch the numbers.
Doing 275 watts at 70 kilo’s is 3.92 watts per kilogram, pretty good. talking with some friends after, ones that beat me, I figured they were in this area.
But 275 at 72.7 kilos is 3.78 big difference.
There are a few wattage calc. out there and even on a hill that is not that steep like Mt Evans, that extra weight comes out to 5-8 minutes!! Add in the fact that accelerating will have an exponential negative effect on a heaver person. And by “hanging onto” a group longer one can get more of a draft for more of the climb. That all adds up to a much, much faster ride and a better place.
Note on my % of loss. I lost 19% for the hole climb from my FTP. Realize that this is 2 hours not a not a threshold effort. In the 2nd half of the race I lost 26%. Which I figured is pretty normal. 20% from the extreme altitude change, 6% from fatigue from the first hour.
Some final thoughts on this. Yes, Threshold watts per kilo of body is important. And for a hill climb or hilly RR or stage race it’s very, very important! However, there were people that beat me that are significantly heaver. What’s there FTP? I don’t know. probably better than 4.6 watts/kilo. But, I know this. To reach your maximum potential nothing beats being healthy, happy and strong. In bike racing or any endurance sport simply being able to crush the power out put will pay off huge!!
~Here is some other data from training at altitude:
Here are some numbers and percentages of loss that I have so far. As you will see my data has not only the altitude but a varying amount of “work” before the high altitude intervals.
My FTP is about 340ish, 155lb’s
I live at 5500 feet
Normally, at my living altitude, I train that “late power” quite a bit. I lose about 8% after 2500-3000 kj’s of Z3-4 riding.
~Intervals at 10,000 feet: I push 290 watts (also after 1500kj’s) A loss of 14%
~My ride up trail ridge road. To 12,000 feet. (after 2500 kj’s, with 6’ above threshold) I did 235 for the last 30’ or so. A loss of 30%!!! Keep in mind there is also general fatigue acting here as well from early part of the ride. But even if we take out my usual 8% of loss thats still 22%!
Again these are all a bit tough to use because of the “work” that is done before the efforts None are “fresh TT efforts at altitude.
On sat July 19 2008 I did the Mt Evans Hill climb. High altitude riding is not my specialty but it is the CO climbing championships, it’s a fantastic ride and I know that I am capable of doing well. Top 15 top 10 in the pro-1-2 field. as always it will depends on who shows up.
My preparation:
Nothing really crazy here. No knarly FTP workouts, no altitude tent that I slept in. I did get up to 10,000 feet once a week to do 1 or 2 x25’ intervals at what I perceived to be Threshold. I would normally lose about 15%. These were also not fresh as I had to ride up there!
See attached article at bottom on some past data form high altitude riding.
The Climb:
Ride: 27.3 miles
6,920 feet of climbing
Avg. grade: 4.5%
From 7500 feet elevation – 14,135 feet.
**Mass start race, not an ITT.
My Stats:
FTP 340ish...
Time 2:10 (very slow for me even with the wind we had)
Avg. watts: 275.
2253 kj’s
6’ above threshold
29’ Z4
85’ Z3
10’ Z1 and 2.
I was pretty happy with my numbers but with a dismal placing of 30th I new something was wrong. Something didn’t add up. every thing was perfect. The steady but firm pace as the bottom was a good warm up. I never had to accelerate, my bike supper light, etc… I was alone for much of the ride after it split up so no drafting there…
I did 303 watts for the first half , 250 for the second half and the last 20’ at 235. Between my loss for power from altitude and loss from fatigue I was thinking anything over 245 for the second half would have been good so I was pretty happy to see 250. I never cracked. I felt good the whole way. The few sections where we picked up the wind at our backs I was able to really get the bike moving.
Notes on training:
If you can’t sleep/ live at attitude the training AT altitude seemed to work well. At the very least the brain body connection will be lined up. You get some weird sensation riding all out above 12,000 feet! I can not speak on the cellular level on what adaptation occurs with this type of training but from what we do know about loss of power at increased elevation, this preparation seemed to put me one steep ahead of that curve.
Training at higher altitude tips:
1. Go by P.E. If you try and nail your normal watts you will quickly dig a whole for your self. Doing hard work at a significantly higher elevation takes allot out of you.
2. Take more recovery time than normal.
3. Keep the Iron intake up. Consult your doc. As your body tries to make more red blood cells it will need Iron. some people with handle the low O2 levels better than others but keep a healthy and divers diet coming, as always!!
So was everyone else just that much stronger? Is my FTP not 340? Was my power meter way off? What gives?
Here’s the deal I am normally about 70 kilograms, 155lbs. if I really get into it for a big stage race, etc. I can be 152 maybe lighter and feel strong, healthy, with energy to spare.
This year things have been very busy I have opted for more higher intensity training instead of the mega long tempo climbing workouts. This combined with a high frequency of dinner beers, I have been a bit heaver. Not so much to make me worry but a few lb’s. On Friday night I weighed myself 160 lbs!! I thought I was just retaining water maybe, a full belly? But, Sat. after the race when I got home I weighed in again, 160. so lets re-crunch the numbers.
Doing 275 watts at 70 kilo’s is 3.92 watts per kilogram, pretty good. talking with some friends after, ones that beat me, I figured they were in this area.
But 275 at 72.7 kilos is 3.78 big difference.
There are a few wattage calc. out there and even on a hill that is not that steep like Mt Evans, that extra weight comes out to 5-8 minutes!! Add in the fact that accelerating will have an exponential negative effect on a heaver person. And by “hanging onto” a group longer one can get more of a draft for more of the climb. That all adds up to a much, much faster ride and a better place.
Note on my % of loss. I lost 19% for the hole climb from my FTP. Realize that this is 2 hours not a not a threshold effort. In the 2nd half of the race I lost 26%. Which I figured is pretty normal. 20% from the extreme altitude change, 6% from fatigue from the first hour.
Some final thoughts on this. Yes, Threshold watts per kilo of body is important. And for a hill climb or hilly RR or stage race it’s very, very important! However, there were people that beat me that are significantly heaver. What’s there FTP? I don’t know. probably better than 4.6 watts/kilo. But, I know this. To reach your maximum potential nothing beats being healthy, happy and strong. In bike racing or any endurance sport simply being able to crush the power out put will pay off huge!!
~Here is some other data from training at altitude:
Here are some numbers and percentages of loss that I have so far. As you will see my data has not only the altitude but a varying amount of “work” before the high altitude intervals.
My FTP is about 340ish, 155lb’s
I live at 5500 feet
Normally, at my living altitude, I train that “late power” quite a bit. I lose about 8% after 2500-3000 kj’s of Z3-4 riding.
~Intervals at 10,000 feet: I push 290 watts (also after 1500kj’s) A loss of 14%
~My ride up trail ridge road. To 12,000 feet. (after 2500 kj’s, with 6’ above threshold) I did 235 for the last 30’ or so. A loss of 30%!!! Keep in mind there is also general fatigue acting here as well from early part of the ride. But even if we take out my usual 8% of loss thats still 22%!
Again these are all a bit tough to use because of the “work” that is done before the efforts None are “fresh TT efforts at altitude.
Tuesday, May 06, 2008
The tour of the Gila. Stage 4-5
The crit was... a crit. I attacked hard for a $200 prime but could not bridge to the solo leader at the time. Other wise it was a safe, steady, uneventful hour.
In the middle of the night before the last stage I awoke with some congestion. Not what your looking for hours before a 102 mile road race with 9000 feet of climbing. I grabbed me emergency Nyquil and went back to bed trying to not think about it. In the beginning of the race I felt good. Heck I felt great! However when the pressure was on I was instantly suffering.
A friend would later point out that I had most likely been riding with it the whole week. “Remember you said your throat felt wired on the drive down, you went and got Listerine…” “ohh yeah.” I said. Some times its hard to see the forest through the trees. This would explain my poor TT and lack of top end.
But onward, I realized that I would be in damage control mode for the last stage. This pattern continued. Feeling fine, but with the hammer down I was getting dropped. I had no middle gears. Just easy, or blowing up. As the finial climb approached I was up front and determined to give it my best. I was instantly dropped. After a bit I found a rhythm and told my self it would be ok. As the steep climb leveled I got into a group and we started working well. After what seemed like forever I was out of water and still 8 miles from the finish. However after a bit more work and preying for the finish we were catching the GC leaders group! I couldn’t believe it! With 4 miles to go and one last climb we caught on to the lead group minus 4 attackers up the road.
As the attacks came I did everything in my power to stay in contact. In the end I was 15th on the day and preserved my 13th over all.
I was lucky Danny (the GC leader) was playing things very conservative and not pushing the pace. this was the only reason my chase group was able to catch back on.
All in all I was happy with the effort. I hate the what if’s. What if I wasn’t sick, what if I went with that attack, what if…
What if I gave it 100%.... I did. In the end that is all we can do give 100% and never ever give up.
In the middle of the night before the last stage I awoke with some congestion. Not what your looking for hours before a 102 mile road race with 9000 feet of climbing. I grabbed me emergency Nyquil and went back to bed trying to not think about it. In the beginning of the race I felt good. Heck I felt great! However when the pressure was on I was instantly suffering.
A friend would later point out that I had most likely been riding with it the whole week. “Remember you said your throat felt wired on the drive down, you went and got Listerine…” “ohh yeah.” I said. Some times its hard to see the forest through the trees. This would explain my poor TT and lack of top end.
But onward, I realized that I would be in damage control mode for the last stage. This pattern continued. Feeling fine, but with the hammer down I was getting dropped. I had no middle gears. Just easy, or blowing up. As the finial climb approached I was up front and determined to give it my best. I was instantly dropped. After a bit I found a rhythm and told my self it would be ok. As the steep climb leveled I got into a group and we started working well. After what seemed like forever I was out of water and still 8 miles from the finish. However after a bit more work and preying for the finish we were catching the GC leaders group! I couldn’t believe it! With 4 miles to go and one last climb we caught on to the lead group minus 4 attackers up the road.
As the attacks came I did everything in my power to stay in contact. In the end I was 15th on the day and preserved my 13th over all.
I was lucky Danny (the GC leader) was playing things very conservative and not pushing the pace. this was the only reason my chase group was able to catch back on.
All in all I was happy with the effort. I hate the what if’s. What if I wasn’t sick, what if I went with that attack, what if…
What if I gave it 100%.... I did. In the end that is all we can do give 100% and never ever give up.
Wednesday, April 23, 2008
Air force academy race weekend.
Time Trial
The sat TT I was rushed. A 90’ drive down. Trying to find the start etc left me with a 35’ warm up or so. While I didn’t feel horrible I didn’t feel totally opened up. I gave it my best. Being conservative in the begging of the course on the steep rollers. Resting a bit on the long down hill and finding the best rhythm possible on the flat to rolling second half. 13th place. In a TT that 1% can mean a lot. What would have meant for me? 30 seconds, 1 minute or more? No clue…
Road Race:
We went off like dogs chasseing a rabbit from the gun. No idea why? This out of the gate VO2 effort is never good for me. As we flew down the long hill and turned into the cross wind there was a huge crash. Across the road crash. I threaded my way through and got to work in a chase group. No panic we will catch them. As we hit the climb we caught on and I went to the front. Not wanting to be caught behind someone not ready to race today. However, I ended up to far it front. Common error for myself. I was soon following attacks and riding second wheel burning matches faster that someone like me should when there are 10+ pro’s. Second lap was better. Again they killed it in the cross wind. I felt good and happy about half the field being dropped in this section. Lap 3, again single file in the gutter and I felt fine, then the gaps opened up big time, I was to far back and chasseing. A full lap chasseing with a small group started to wear on me. The 4th time up the climb we caught the group again! They were with out a small lead group but we were back. Under pressure my self and my fellow chasers were dropped later on the climb and again I was in chase mode. I tried to pace myself on the last loop but my legs were totally shot. It was not confidence building to feel this way. But I have to chalk it up to early match burning. Not good for anyone and for me early race efforts end up coasting me big 99% of the time. 26th place or some crap. I was really frustrated afterwards. With the race, the crash and mostly myself. The day was one to be defensive. And I’m just not a defensive guy.
The sat TT I was rushed. A 90’ drive down. Trying to find the start etc left me with a 35’ warm up or so. While I didn’t feel horrible I didn’t feel totally opened up. I gave it my best. Being conservative in the begging of the course on the steep rollers. Resting a bit on the long down hill and finding the best rhythm possible on the flat to rolling second half. 13th place. In a TT that 1% can mean a lot. What would have meant for me? 30 seconds, 1 minute or more? No clue…
Road Race:
We went off like dogs chasseing a rabbit from the gun. No idea why? This out of the gate VO2 effort is never good for me. As we flew down the long hill and turned into the cross wind there was a huge crash. Across the road crash. I threaded my way through and got to work in a chase group. No panic we will catch them. As we hit the climb we caught on and I went to the front. Not wanting to be caught behind someone not ready to race today. However, I ended up to far it front. Common error for myself. I was soon following attacks and riding second wheel burning matches faster that someone like me should when there are 10+ pro’s. Second lap was better. Again they killed it in the cross wind. I felt good and happy about half the field being dropped in this section. Lap 3, again single file in the gutter and I felt fine, then the gaps opened up big time, I was to far back and chasseing. A full lap chasseing with a small group started to wear on me. The 4th time up the climb we caught the group again! They were with out a small lead group but we were back. Under pressure my self and my fellow chasers were dropped later on the climb and again I was in chase mode. I tried to pace myself on the last loop but my legs were totally shot. It was not confidence building to feel this way. But I have to chalk it up to early match burning. Not good for anyone and for me early race efforts end up coasting me big 99% of the time. 26th place or some crap. I was really frustrated afterwards. With the race, the crash and mostly myself. The day was one to be defensive. And I’m just not a defensive guy.
Wednesday, April 09, 2008
Koppenburg:
The koppenburg race is filled with survival.
The short, 18% climb punctuates the race. With only to lines to ride up it, positioning yourself at the front on the narrow lead in is tough work. The climb its self is not so bad if your close to the sharp end. After the climb its more dirt roads and a stiff cross wind to shred the field.
Repeat.
The first time up the climb I was feeling fine but to far back. Someone fell. Off the bike for some cyclocross training and chase. I was with no “rest” when we hit the dirt roads again but some how I got to the front. When Jason Donald attacked I went with him realizing that this would most likely be “The Move”. It was but I couldn’t hold his wheel after a hard chase from the first mishap. As we hit the climb for round 2 I was pushed into a lose, deep rut. I tried to ride it and did for a bit. As I tried to get out a fell. On the ground I felt my foot in my month after cursing the first rider that fell! Happens to the best of us. I got into a good chase group but as we caught my teammate and leader for the day I was put to work. Chasseing the main group again,. This put the nail in the coffin for me. After getting the pack with in 200m or so he put his 10 years of track riding to use and bridged the gap in no time. I was left trying to stay with the chase group and a HR of over 200 bpm. For the rest of the race I road with 3 others who were also strong enough to be up front but had come to grief in some way. Probably from my fall!
We got things going but catching the pack would not happen. What did happen, as I thought might, was we caught many, many dropped rides. They would get on and shortly be dropped. This race is not easy. While only lasting 1:40 for the pros there is no room for error, bad luck or rest of any kind. Our group still came in 28th -32nd or so. Beating about half of the starting field. 2 teammates remained in the main bunch getting a top 20.
Not a great day for me or the tam but that’s racing. Anything less than perfection, any weakness is highlighted and exploited until you loose. next week I will have be more on top on my game. No mistakes.
The short, 18% climb punctuates the race. With only to lines to ride up it, positioning yourself at the front on the narrow lead in is tough work. The climb its self is not so bad if your close to the sharp end. After the climb its more dirt roads and a stiff cross wind to shred the field.
Repeat.
The first time up the climb I was feeling fine but to far back. Someone fell. Off the bike for some cyclocross training and chase. I was with no “rest” when we hit the dirt roads again but some how I got to the front. When Jason Donald attacked I went with him realizing that this would most likely be “The Move”. It was but I couldn’t hold his wheel after a hard chase from the first mishap. As we hit the climb for round 2 I was pushed into a lose, deep rut. I tried to ride it and did for a bit. As I tried to get out a fell. On the ground I felt my foot in my month after cursing the first rider that fell! Happens to the best of us. I got into a good chase group but as we caught my teammate and leader for the day I was put to work. Chasseing the main group again,. This put the nail in the coffin for me. After getting the pack with in 200m or so he put his 10 years of track riding to use and bridged the gap in no time. I was left trying to stay with the chase group and a HR of over 200 bpm. For the rest of the race I road with 3 others who were also strong enough to be up front but had come to grief in some way. Probably from my fall!
We got things going but catching the pack would not happen. What did happen, as I thought might, was we caught many, many dropped rides. They would get on and shortly be dropped. This race is not easy. While only lasting 1:40 for the pros there is no room for error, bad luck or rest of any kind. Our group still came in 28th -32nd or so. Beating about half of the starting field. 2 teammates remained in the main bunch getting a top 20.
Not a great day for me or the tam but that’s racing. Anything less than perfection, any weakness is highlighted and exploited until you loose. next week I will have be more on top on my game. No mistakes.
Sunday, April 06, 2008
Lookout Mt. ITT
The race ascends Loot mt. road in Golden, CO. On the very edge of the rocky Mt’s above historic Golden with the Coors factory and the renowned School of Mines below I found my self gazing at the view quite a bit on my warm up ride up the climb. The climb is only 4.5 miles and about 5%, so nothing supper crazy. Tom D has the record, surprise, at 16 minutes and change. 300$ for who ever can break it. With Kevin Nicol and Jason Donald in attendance there was a good shot it may fall, but the little bit of wind there was would erase any chance of that. I felt good warming up and in fine EK fashion I was running late despite arriving 2.5 hour before my start time!
I knocked out plenty of efforts in my 1:20 warm up. some over unders and really dialed in my effort at 360 watts or so. I selected the Carbon wheels today so no power data. I feel like I paced my self well despite feeling a bit tired in the gluts and hamstrings. I didn’t have that over the top, pushing so hard to have enough lactic acid in my blood to kill a dog, but I got the job done. Just over 19’ at an estimated 359 watts gave me 9th place. First top ten of the year, hopefully more to come. I felt pretty good. Cadence high even on the steep sections in the last mile. It was still hard to keep on it when the road flattened out but still a pretty good result. Right what I should have been able to do for a 20’ effort or so. I feel that at the Gila I will have to produce a similar avg. wattage to be in the hunt. This will be tough for a few reasons.
~ TT bike is hard for me to rock the watts.
~ There will be a few 0’s. steep down hill and the turnaround.
~ It will be 38’ or so not 19’!!
~ It will be on day 3 of the hardest amateur stage race in the country. And while I was not totally fresh and peaked for this effort there will be some fatigue in the legs come stage 3.
I knocked out plenty of efforts in my 1:20 warm up. some over unders and really dialed in my effort at 360 watts or so. I selected the Carbon wheels today so no power data. I feel like I paced my self well despite feeling a bit tired in the gluts and hamstrings. I didn’t have that over the top, pushing so hard to have enough lactic acid in my blood to kill a dog, but I got the job done. Just over 19’ at an estimated 359 watts gave me 9th place. First top ten of the year, hopefully more to come. I felt pretty good. Cadence high even on the steep sections in the last mile. It was still hard to keep on it when the road flattened out but still a pretty good result. Right what I should have been able to do for a 20’ effort or so. I feel that at the Gila I will have to produce a similar avg. wattage to be in the hunt. This will be tough for a few reasons.
~ TT bike is hard for me to rock the watts.
~ There will be a few 0’s. steep down hill and the turnaround.
~ It will be 38’ or so not 19’!!
~ It will be on day 3 of the hardest amateur stage race in the country. And while I was not totally fresh and peaked for this effort there will be some fatigue in the legs come stage 3.
Tuesday, March 11, 2008
TT and crit, first races on 08
With 2 days of standing up for 9 hours at a clip (don’t ask!) and a bachelor party in between the racing this weekend was… not my best. Sat I felt tired, just not being able to go “all out”. Sunday I was more rested but tight. Which probably didn’t change the results much. I did however learn quite a bit this weekend which is a main goal of these early races.
I learned in the TT Sat. that while I will not be able to push the same wattage on flat road on my TT bike It shouldn’t be much less. 15 watts max. That is also assuming that the course doesn’t force a lot of zeros. Sharp turns, etc, which there were plenty of Sat. don’t have the results but between the lack of power in the legs and the 32 spokes on the rear wheel I would say I was not in the top 20%...
Sunday was a crit in Denver. 3 roundabouts and a 100 degree turn had me loosing 1 or more bike lengths every time I leaned the bike over. And if the course its self didn’t illuminate this weakness Tyler Hamilton, Henk Vogues, Chris Baldwin, and the other fantastic US pro’s that were there certainly did. The break got clear in about 5’. 5 more minutes later Tyler bridged up with out getting out of the saddle. I managed to stay with the “main group” which was halved in about 15’. the remaining of us fought hard to get clear from each other. I was lucky to have a man in the move and sat on. After getting caught behind a crash and having my rear wheel come loose we were pulled, as the lead break was going to lap us, and I watched the 12 or so remaining rider’s battle for he win.
Things learned this weekend:
1. Even if you’re sitting down at a bachelor party it still makes you tired!
2. TT wattage will be less than my hill climb wattage but not by much.
3. Tyler is an unbelievable bike handler! pros who ride the track where having a hard time holding his wheel through the turns. The rumors about his “handling skills” are false.
4. I need a new skewer for my power tap wheel.
5. Despite not feeling great on Sunday I think I still performed pretty well. Putting out 45 spikes at or over 700 watts in 30’ will make anyone’s legs feel heavy. (Which is what I did in the first 30’ of the race.)
6. Getting your act together and performing well is much better than writing about all your excuses why you didn’t race well!!
7. See number 6
8. Rear number 6 over and over until it sinks in.
I learned in the TT Sat. that while I will not be able to push the same wattage on flat road on my TT bike It shouldn’t be much less. 15 watts max. That is also assuming that the course doesn’t force a lot of zeros. Sharp turns, etc, which there were plenty of Sat. don’t have the results but between the lack of power in the legs and the 32 spokes on the rear wheel I would say I was not in the top 20%...
Sunday was a crit in Denver. 3 roundabouts and a 100 degree turn had me loosing 1 or more bike lengths every time I leaned the bike over. And if the course its self didn’t illuminate this weakness Tyler Hamilton, Henk Vogues, Chris Baldwin, and the other fantastic US pro’s that were there certainly did. The break got clear in about 5’. 5 more minutes later Tyler bridged up with out getting out of the saddle. I managed to stay with the “main group” which was halved in about 15’. the remaining of us fought hard to get clear from each other. I was lucky to have a man in the move and sat on. After getting caught behind a crash and having my rear wheel come loose we were pulled, as the lead break was going to lap us, and I watched the 12 or so remaining rider’s battle for he win.
Things learned this weekend:
1. Even if you’re sitting down at a bachelor party it still makes you tired!
2. TT wattage will be less than my hill climb wattage but not by much.
3. Tyler is an unbelievable bike handler! pros who ride the track where having a hard time holding his wheel through the turns. The rumors about his “handling skills” are false.
4. I need a new skewer for my power tap wheel.
5. Despite not feeling great on Sunday I think I still performed pretty well. Putting out 45 spikes at or over 700 watts in 30’ will make anyone’s legs feel heavy. (Which is what I did in the first 30’ of the race.)
6. Getting your act together and performing well is much better than writing about all your excuses why you didn’t race well!!
7. See number 6
8. Rear number 6 over and over until it sinks in.
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