Here is a quick analysis of day 1 and a little bit of day 2 of the cat 2 race at the tour of the Gila.
Chris Carr is one of the top racers in CO. despite just upgrading to cat 2 last summer he already shows great skill, mental toughness and some big numbers. lets take a look at Chris and the Gila’s tough first 2 stages.
Chris’s threshold power going into the race was 310-315. we soon discovered on stage 2 that he is now up to 325-230. Stage one offers everything one can ask for in a bike race. 95 hot, windy miles. Attacks that seem to never stop. Long periods of riding slower that slow and a grueling steep climb to the finish.
Chris did not have a great day. I have done this race 3 times now and to be honest I am not sure what a good one feels like??
Chris is 143lb’s his max power is around 1400 watts and is a very well rounded cyclist.
The raw numbers:
~Time 4:30/ 95 miles
~3052 kilojoules
~Avg. power 186
~Norm power 240
~30 spikes at or over 10 watts/ kg of body weight
~peak power
Max-1250
30” 572
1’ 450
5’ 308
30’ 237
60’ 230
Tough stuff for sure. Now, Chris missed the break of 7 or so riders that rode away at about 65 miles in. also his peak 30’ which was much lower than he is capable even fatigued was at the end of the race. You could up these longer mean max power numbers for those in the move. I was one of them but no power data on my bike that day.
Some speculation:
With myself being 155 lbs and in the break. We could say that a rider in my shoes would have to do 3500 kj’s on this day. I to did not have magic legs and was dropped by a 3 of my breakaway companions. I probably did 280’s on the 30 minute finishing climb. Again, at the end on my 3500 kj’s. pretty stout. This was good for 7th place on the day but still many minutes down.
Even without being in the breakaway Chris had 32’ in his Zone 5 and 6. 20’of that in Z6. an hour in Z4, with just over 90’ in Z1 or not pedaling. Judging by the way things played I could safely say our Z5-6 time was probably pretty equal. But my Z4 time would be quite a bit higher. Say 1:20- 1:30 in Z4. that is a beefy ride. I think we can see the cause of that “not so magic feeling”.
The biggest part of the cat 2 stage one at the Gila is both tactical and physical. One knowing what moves to get into, you can’t cover every move. And two being able to get into them with efficiency. Even the smartest rider will have to make several efforts off the front of the pack. And then ride a solid 30’ TT up the last climb. its steep, aside form the flat section after the first 5’ so of the real climb. so figure it’s an ITT effort.
So as you can see trying to mimic this in training can be done in a fairly straight forward manner. Rack up the kj’s preferably with a fast flat/rolling group ride, then straight to a steep 30’ climb and give it all you got!
Lets not be hasty though. Developing ALL of our zones, all of our “engines” and skills is v ital to success. Yes you have to be able to climb fast to do well on stage 1 but you have 90 hard aggressive miles to survive before you get there. Spend time on specific intervals and training!!
Day 2: Chris’s numbers were… off the charts. He was attacking in the first hour. He did a normalized power on 320 in the first hour. With the last 5’ being around 350. my legs hurt just talking about it. This caused a huge reaction from the field and with 2 climbs being involved in the first hour we dropped about a third of the field. This was finished off with the last windy 30’ climb, where, while sitting in our “peloton” of 15 riders by half way up, he was pushing upper Z3, 280’s. like I said, stout riding. this 3:30 hor stage required a norm. wattage of 256.
This stage is capped off with another 10 miles of windy riding to the finish. A long slight up hill sprint to the line.
As you can see to survive the Gila you have to be a very complete rider. You gotta be able to do it all!
Tuesday, June 02, 2009
Monday, February 02, 2009
maximize your time with this training tip
short on time? or maybe you would like to do 2 threshold workouts this week but that would cut into the "long ride" this weekend? what to do!
Maximize your time with one workout that has two effects!
With busy schedules, many athletes just don’t have enough time to work on all the aspects necessary to reach their full potential. Let alone the Triathlete who needs to be effective in “all four sports”
Because of this, it is of great value if one can combine workouts. I am not talking about a brick workout or double sessions either. I’m talking about maximizing your time. Even pro’s whom train for a living need to be effective with there time and training. Do you think lance logged any junk miles while training for the Tour? Don’t think so. A great way to do this is by focusing on more than one aspect of your training in one workout. By placing workouts within workouts one can get a double whammy effect out of his or her training. Consult your coach before concocting your own “double whammy” workouts. One of the best ways to do one of these is to place tech. drills or hard intervals into a longer endurance workout. For example: In your 3 hr. ride, focus on your technique while riding up hills. Keep pedal cadence high and concentrate on pedaling “perfectly”. Talk to your coach about that too. Alternate standing and sitting. Stand up on one hill; for the whole hill, sit on the next. Hone your skills. Do fast pedal drills in your long ride or strides in your long run. Another option is to do intervals or some kind of harder effort in your work out. If you are looking to increase your power or speed, do your intervals after a solid warm up. Cool down easily, hydrate and fuel up appropriately, then continue with a low intensity endurance workout.
Bike example: 20’ warm up. 3x10’ level 3-4. (rest 3’). 10’ cool down, continue cool down at level 2 for 2 hours.
Looking to focus on more endurance for that IM. Do the intervals after 2 hours of riding at level 2. BAMB! Two birds with one stone! Please consult a coach before doing any of these as they are a bit more taxing than your normal single aspect workouts that mere mortals do. There are some “double whammy” workouts that are a bad idea.
Example: working two different maximal effort zones in the same work out. Working long tempo, cooling down then doing 1minute intervals. Not effective training here. With proper planning there is no reason that anyone can’t finish that IM, be a contender in there age group, or win the big one. Happy training!
Thursday, November 13, 2008
Silverman race report
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%.
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%.
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.
Wednesday, November 14, 2007
Silverman half Ironman Race Report
Silverman race report:
I have done a few tri’s in my day. And I have done even more through my clients. Learning every steep of the way. But sometimes I still get caught up with THE question, “are you a triathlete?”. I don’t label others or my self unless its absolute. Well now there is no question, the Silverman triathlon is the most beautiful and toughest course I have seen. If you are wondering if you should label your self as “Triathlete” or are maybe looking to redefine what you are capable of do this race!
Race: At 5 am my eggs and rice didn’t taste so great but I got it down. A power bar, gel, lots of panicking and we were off! At first I felt no so good the my women’s med. wet suit wasn’t the best fit but after a few minutes I found my rhythm. No sooner than that we hit the windy part of the swim. The swells were… big. I have swam in the ocean, body surfed, played water polo, I have even been thrown off a horse. Swimming in the 2+ foot swells was worse. I was simply being tossed, I could hear the tri geek gods bellowing out in laughter. HAA, HAA, HAA, a road cyclist thinks he can simply run for a few weeks and do this race HHAAAAA!!! And for a few minutes I thought I might not make it! But after some wounded seal like swimming maneuvers I was into the tail wind then back to the cross wind but I was handling it a bit better. I could barely make out the buoys but still managed to swim pretty straight. People were all over the place. At first I tried to find a pair of feet to follow but one wave and they were gone.
Up the chute to T1. pretty smooth. I bent over while sitting down to put my shoes on and my legs, both of them, seized. Ahhhh… “Ok I’ll just pretend that didn’t happen.” Out of the tent to my bike and ... a tail wind greeted me making the ridiculous climb out from the lake a bit easier.
Bike: right away I was passed. A big guy came by, “now for the fun part”, he said. As I watched him pedal away I thought, to hard. He’s mine. It wasn’t long. 5’ or so before I had passed him. “OK EK keep it easy!” I did, just letting my legs fall. The HR was high but the legs felt good. I pushed on. Coming up the first turnaround, Maca was coming the other way, I checked my mileage. Holly crap! I thought. He is really far ahead of me. I began to think that my fasted bike split goal was no longer in the cards… ohh well stick to the plan. I counted the guys in front of me and I was now in the top ten. Nice! Turn around at mile 23, fast riding for a bit and I came into the second half on the course. Hills, big long head wind hills. I passed a few more riders, slower now. Yeah, I thought, I must be in the top ten these guys look good. On to the bike path, Yes a bike path! 3 short climbs back to back. The 3 sisters they are called and I would not want to meet mom or dad. They were biters at 18 percent. I simply “let” them be hard and then pushed as the path turned into the head wind and plowed upward at a low grade. 2% grade + 20mph head wind + 300 watts equals me going some where between 12-15 mph. It was not for the weak minded. I pushed, I caught one more. Boom! Out onto the main roads now more head winds and long gradual climbs. Some fast riding too, 47 mph fast! With 8 to go I was pretty cooked, with 6-5-4 to go I was really, really cooked. I kept stuffing fuel down my throat. I had no more acceleration, but I had enough to hold on.
Into T2.
I put the shoes on, grabbed my food, and was off. “heh, how far ahead is Maca?” I asked “peffff…. Ohh god… like 20 minutes I think?” “Yeah that sounds right”, said his side kick. I was in disbelief. Time to switch hats, or off with the “racing” helmet and on with the lets just finish, hat. Or no hat really, but new shades.
The first mile is slightly down hill. Nice! I liked it. I could find my rhythm with out having to fight to hard. At just over 1 mile you turn right. And into the head wind and up a 2 mile climb. I looked at the profile in my head. I quickly came up with the plan of really keeping it in control as 90% of the up hill running was in the first half, then it was more down hill. I thought make sure I have enough in the tank so that I can “let my legs go” on the down hill. I was on pure feel now. My HR monitor watch had kicked it this past week and with no time I couldn’t even get a round about on my pace. At mile 7 I saw a sign for mile 6. ohh bummer. But half way so that good. wait, is that half way? How far am I running exactly? Ok there’s mile 7 this was right around the time the cramp in my gut started to concern me. I can handle pain, but if it got worse it would start to slow me down. I couldn’t think straight and I could really feel the swim now. My hands started to not work so well. Grabbing water became hard work, my arms felt like lead and at feed zones my response to “what do you need!” had gone from, HEH!! Thanks! umm I’ll have water and ohh are those Oranges, no thanks, water and a gel, thanks guys you rock!!” go Hilleary! To ahh ahh water, go Obama! To here a mile 7, “number 359 what do you need!” …. …. “hey what do you need! …. Are you OK? 3-5-9 are you.. watcoke!... …waaaqalk%$35… it was pretty bad. Then my race brain kicked in again. YO EK, get you s#*% together were barely past half way, your in 6th place! From here to the finish all I could think about is that scene in a football game, when a play goes bad, a fumble happens and some how the 350 lb line backer picks it up and starts running. He probably hasn’t touched a ball in a game in 5 years and looks like a wounded doe on ice trying to run. His teammates run up, and try to block for him. He thunders on, slowing now with every steep. I bet that guy isn’t even thinking End Zone! He’s just thinking, when I get hit by the 5 guys running 10mph faster than me, don’t drop the ball! Don’t drop the ball EK!
Think! This is getting worse and your to far from the line to tough it out… number 359 wh… Pretzels!! I had been taking in my normal electrolyte levels and while it wasn’t hot we are in the dessert and energy usage was high. This combined with drinking water on the run (can’t do the Gatorade) was making my tummy low on salt. Or was it? I had to go for it. 1 mile later I was doing better and just in time as the down hills came. “great job 359 what ... COKE, AND WATER! The racing brain was back. Next set helpers “hey great job loo…! Water! Water!! “ahh we’re just cheering” “ohh sorry” The last 5 k was brutal. Things started popping into my head. Mostly a family friend who lost a long, long battle with cancer a few years back. Don’t know why I thought of her. Maybe she’s in Las Vegas? I was trying to pick up my pace, come on EK top ten top ten can’t get passed again!!,
I put down another gel and finished her off. I could hear the announcer as I came down the chute the crowd was insane, Eric Kenney coming in from Boulder, CO. looking strong!!
When I finished I was a bit over whelmed. Zach was there. And thank good. A volunteer came over, are you OK do you need the medical tent? Ahh… do I? I asked Zach. No, not yet anyway, food, recovery drink. I sat down, shock a few hands, and got a message. Everyone was talking about the water and the wind on the bike path! It was brutal. Everyone that had raced gave you this look. It was this look that said, wow dude, you made it too. Congratulations. You’re a Triathlete.
Early results and stats:
Swim: 29th, 37’ hard as hell.
Bike: 3rd, avg HR 176 (threshold 183-185)
Estimated avg wattage 285-300
Run: ?, ?, ?, harder than hell.
6th over 2rd in age group.
I have done a few tri’s in my day. And I have done even more through my clients. Learning every steep of the way. But sometimes I still get caught up with THE question, “are you a triathlete?”. I don’t label others or my self unless its absolute. Well now there is no question, the Silverman triathlon is the most beautiful and toughest course I have seen. If you are wondering if you should label your self as “Triathlete” or are maybe looking to redefine what you are capable of do this race!
Race: At 5 am my eggs and rice didn’t taste so great but I got it down. A power bar, gel, lots of panicking and we were off! At first I felt no so good the my women’s med. wet suit wasn’t the best fit but after a few minutes I found my rhythm. No sooner than that we hit the windy part of the swim. The swells were… big. I have swam in the ocean, body surfed, played water polo, I have even been thrown off a horse. Swimming in the 2+ foot swells was worse. I was simply being tossed, I could hear the tri geek gods bellowing out in laughter. HAA, HAA, HAA, a road cyclist thinks he can simply run for a few weeks and do this race HHAAAAA!!! And for a few minutes I thought I might not make it! But after some wounded seal like swimming maneuvers I was into the tail wind then back to the cross wind but I was handling it a bit better. I could barely make out the buoys but still managed to swim pretty straight. People were all over the place. At first I tried to find a pair of feet to follow but one wave and they were gone.
Up the chute to T1. pretty smooth. I bent over while sitting down to put my shoes on and my legs, both of them, seized. Ahhhh… “Ok I’ll just pretend that didn’t happen.” Out of the tent to my bike and ... a tail wind greeted me making the ridiculous climb out from the lake a bit easier.
Bike: right away I was passed. A big guy came by, “now for the fun part”, he said. As I watched him pedal away I thought, to hard. He’s mine. It wasn’t long. 5’ or so before I had passed him. “OK EK keep it easy!” I did, just letting my legs fall. The HR was high but the legs felt good. I pushed on. Coming up the first turnaround, Maca was coming the other way, I checked my mileage. Holly crap! I thought. He is really far ahead of me. I began to think that my fasted bike split goal was no longer in the cards… ohh well stick to the plan. I counted the guys in front of me and I was now in the top ten. Nice! Turn around at mile 23, fast riding for a bit and I came into the second half on the course. Hills, big long head wind hills. I passed a few more riders, slower now. Yeah, I thought, I must be in the top ten these guys look good. On to the bike path, Yes a bike path! 3 short climbs back to back. The 3 sisters they are called and I would not want to meet mom or dad. They were biters at 18 percent. I simply “let” them be hard and then pushed as the path turned into the head wind and plowed upward at a low grade. 2% grade + 20mph head wind + 300 watts equals me going some where between 12-15 mph. It was not for the weak minded. I pushed, I caught one more. Boom! Out onto the main roads now more head winds and long gradual climbs. Some fast riding too, 47 mph fast! With 8 to go I was pretty cooked, with 6-5-4 to go I was really, really cooked. I kept stuffing fuel down my throat. I had no more acceleration, but I had enough to hold on.
Into T2.
I put the shoes on, grabbed my food, and was off. “heh, how far ahead is Maca?” I asked “peffff…. Ohh god… like 20 minutes I think?” “Yeah that sounds right”, said his side kick. I was in disbelief. Time to switch hats, or off with the “racing” helmet and on with the lets just finish, hat. Or no hat really, but new shades.
The first mile is slightly down hill. Nice! I liked it. I could find my rhythm with out having to fight to hard. At just over 1 mile you turn right. And into the head wind and up a 2 mile climb. I looked at the profile in my head. I quickly came up with the plan of really keeping it in control as 90% of the up hill running was in the first half, then it was more down hill. I thought make sure I have enough in the tank so that I can “let my legs go” on the down hill. I was on pure feel now. My HR monitor watch had kicked it this past week and with no time I couldn’t even get a round about on my pace. At mile 7 I saw a sign for mile 6. ohh bummer. But half way so that good. wait, is that half way? How far am I running exactly? Ok there’s mile 7 this was right around the time the cramp in my gut started to concern me. I can handle pain, but if it got worse it would start to slow me down. I couldn’t think straight and I could really feel the swim now. My hands started to not work so well. Grabbing water became hard work, my arms felt like lead and at feed zones my response to “what do you need!” had gone from, HEH!! Thanks! umm I’ll have water and ohh are those Oranges, no thanks, water and a gel, thanks guys you rock!!” go Hilleary! To ahh ahh water, go Obama! To here a mile 7, “number 359 what do you need!” …. …. “hey what do you need! …. Are you OK? 3-5-9 are you.. watcoke!... …waaaqalk%$35… it was pretty bad. Then my race brain kicked in again. YO EK, get you s#*% together were barely past half way, your in 6th place! From here to the finish all I could think about is that scene in a football game, when a play goes bad, a fumble happens and some how the 350 lb line backer picks it up and starts running. He probably hasn’t touched a ball in a game in 5 years and looks like a wounded doe on ice trying to run. His teammates run up, and try to block for him. He thunders on, slowing now with every steep. I bet that guy isn’t even thinking End Zone! He’s just thinking, when I get hit by the 5 guys running 10mph faster than me, don’t drop the ball! Don’t drop the ball EK!
Think! This is getting worse and your to far from the line to tough it out… number 359 wh… Pretzels!! I had been taking in my normal electrolyte levels and while it wasn’t hot we are in the dessert and energy usage was high. This combined with drinking water on the run (can’t do the Gatorade) was making my tummy low on salt. Or was it? I had to go for it. 1 mile later I was doing better and just in time as the down hills came. “great job 359 what ... COKE, AND WATER! The racing brain was back. Next set helpers “hey great job loo…! Water! Water!! “ahh we’re just cheering” “ohh sorry” The last 5 k was brutal. Things started popping into my head. Mostly a family friend who lost a long, long battle with cancer a few years back. Don’t know why I thought of her. Maybe she’s in Las Vegas? I was trying to pick up my pace, come on EK top ten top ten can’t get passed again!!,
I put down another gel and finished her off. I could hear the announcer as I came down the chute the crowd was insane, Eric Kenney coming in from Boulder, CO. looking strong!!
When I finished I was a bit over whelmed. Zach was there. And thank good. A volunteer came over, are you OK do you need the medical tent? Ahh… do I? I asked Zach. No, not yet anyway, food, recovery drink. I sat down, shock a few hands, and got a message. Everyone was talking about the water and the wind on the bike path! It was brutal. Everyone that had raced gave you this look. It was this look that said, wow dude, you made it too. Congratulations. You’re a Triathlete.
Early results and stats:
Swim: 29th, 37’ hard as hell.
Bike: 3rd, avg HR 176 (threshold 183-185)
Estimated avg wattage 285-300
Run: ?, ?, ?, harder than hell.
6th over 2rd in age group.
Saturday, September 01, 2007
GMSR stage 1
After the normal totally panicked, east coast natural start. The race was on. I avoided some crashes in the neutral zone by locking up the rear wheel a few times. Pretty standard I guess?? I was mid pack on the false flat. Not where I wanted to be but better than last year. The head wind kept the speed to a reasonable pace and I was feeling all right. I was moving up slowly. Ok, no panic this is good. snap. Rear shifter cable snapped right at the lever. I waived for the service car and tried to figure out how to change bikes without loosing the pack totally. Well there was no way. I stopped we got the bike down put some peddles on and I was off on my 6 mile training ride. I have said before how my season has been filled with bad luck. Well here you go.
So how much do you love your sport? How much do I love mine? I have been forced to ask my self this question a few times this year. Well… I‘m starting tomorrow. Pray for me.
So how much do you love your sport? How much do I love mine? I have been forced to ask my self this question a few times this year. Well… I‘m starting tomorrow. Pray for me.
Thursday, July 19, 2007
Mike Horgan hill climb
The Mike Horgan hill climb is the most dynamic and arguably the hardest of the 3 hill climbs. While not as long or reaching the altitude of Mt Evans it sports long sections of quad busting steeps 15%, and 4.5 miles averaging over 9 etc. 5-7 miles of dirt road. A short fast S-turning decent and a bit of flats before the last kick up to Eldora ski area.
We blasted out of the gates with Tokyo Joes team and Ralf from the Wild Oats team (my team) on the front. We got to the crucial part section of the race in 10 minutes or so. Ridding up hill at 25 MPH makes you feel like a stud I don’t care who you are, it does.
I road well right in 5th or 6th wheel and was feeling good. I went in fount of the surge and turned onto Magnolia rd 3rd wheel or so. Hitting the supper steep start of the next 30’ I shuffled my gears down into my 27 and road steady while 20+ riders passed me. After 3 or 4 minutes 2 groups started to form ahead of me and they stalled. I started to push a bit more. The longer I road the more people I passed and what was to be the second group on the road was in sight and striking distance. I was now riding with one of the Aussie guys. I started to push into the red zone a bit to early before the top and lost the group ahead of us. Onto the dirt road we picked up one rider but couldn’t catch the next group. we simply didn’t have enough guys and I wasn’t willing to ride that hard on this section. I will admit I was scared of the Horgan, well if not scared lets say I had a deep, deep respect. OK onto the paved decent, and to the short stretch of flats that leads to the last few miles up to the finish. As I looked back to judge the condition of my 2 companions I realized that our little party of 3 had turned to 7 or 8. I was worried but then realized how good I felt, and with the final climb less than a mile away I told my self that if they got dropped before I will drop them again. I went to the back as we hit the climb just to see the pace of every one. After a minute or so I moved to the front and accelerated. I told my self I was going to wait for the Aussie rider to make a move but I couldn’t help it. I settled to a rhythm and tock a look. There were a few who follow so I kicked again, this time only my mate from down under was there and looked to be in trouble. I pushed more but couldn’t quite shake him. I should have been either more aggressive there or much less. With 200 to go he jumped me and I didn’t have enough in the legs to respond.
13th on the day. not so bad I guess with 12th and 11th right in sight. I felt great and after as was eating breakfast with the lady at our favorite place in the world I thought… maybe I should have been more aggressive?
Maybe??
We blasted out of the gates with Tokyo Joes team and Ralf from the Wild Oats team (my team) on the front. We got to the crucial part section of the race in 10 minutes or so. Ridding up hill at 25 MPH makes you feel like a stud I don’t care who you are, it does.
I road well right in 5th or 6th wheel and was feeling good. I went in fount of the surge and turned onto Magnolia rd 3rd wheel or so. Hitting the supper steep start of the next 30’ I shuffled my gears down into my 27 and road steady while 20+ riders passed me. After 3 or 4 minutes 2 groups started to form ahead of me and they stalled. I started to push a bit more. The longer I road the more people I passed and what was to be the second group on the road was in sight and striking distance. I was now riding with one of the Aussie guys. I started to push into the red zone a bit to early before the top and lost the group ahead of us. Onto the dirt road we picked up one rider but couldn’t catch the next group. we simply didn’t have enough guys and I wasn’t willing to ride that hard on this section. I will admit I was scared of the Horgan, well if not scared lets say I had a deep, deep respect. OK onto the paved decent, and to the short stretch of flats that leads to the last few miles up to the finish. As I looked back to judge the condition of my 2 companions I realized that our little party of 3 had turned to 7 or 8. I was worried but then realized how good I felt, and with the final climb less than a mile away I told my self that if they got dropped before I will drop them again. I went to the back as we hit the climb just to see the pace of every one. After a minute or so I moved to the front and accelerated. I told my self I was going to wait for the Aussie rider to make a move but I couldn’t help it. I settled to a rhythm and tock a look. There were a few who follow so I kicked again, this time only my mate from down under was there and looked to be in trouble. I pushed more but couldn’t quite shake him. I should have been either more aggressive there or much less. With 200 to go he jumped me and I didn’t have enough in the legs to respond.
13th on the day. not so bad I guess with 12th and 11th right in sight. I felt great and after as was eating breakfast with the lady at our favorite place in the world I thought… maybe I should have been more aggressive?
Maybe??
Monday, July 09, 2007
Firecracker 50
So off we went through town leading out a parade in Breckenridge, CO it was quite a sight. After a bit of a flurry we settled in. I road 2nd or third wheel for most of the first long, paved and dirt road climb. after some time I had pulled away with another hard tail rider in my class. We hit the single track and I stayed in control of my effort but the going was tough. I was in the lead now with no one in sight. “sweet!” we came up to the second climb, long and crazy steep. 3 mph or so. Lose balance at all go of the single track and you were walking. I did a few times but did my best cyclocross remount and got back to work. 1 sport guy and came up behind me on the long double track decent. There was some traffic on the climb but I was in no real hurry… yet. I just focused, kept my rhythm, and tried to as efficient as possible. 50 miles on fat tires equals 4 ½ to 5 hr’s with no rest. At the top of the second climb I recovered very fast and with my competition no where in sight I could get to work just keeping my bike moving and trying to stay with faster riders on the descents. Bamb flat! Things get bad here, kids stop reading now.
I’ll give you the quick run down. My CO2 didn’t work. After a few minutes my sport class friends started to pass. I chased down mr. yellow jersey on a flat and convinced him to give me his pump. Pumped up tire. 2 minutes later. Flat! With no tube I sat there swearing. Allot! After 10’ or so Chuck my driving companion and 24 hr. of moab mad man stopped asked if I was ok dropped all his flat stuff with me a tock off. His co2 was spent already. I pumped then realized I I had 2 tears in the tire not 1. deflate. Tear my old tube apart with my teeth. Butt the tire pump again then, after 20’ total fu*#&ing around time and I was off again in the fire cracker 50 with a soft tire and no hope of winning. I told my self I could still do it and for a while I believed it. But It tock forever to even catch mr yellow jersey and return the pump. Thanks by the way dude I would still be out there!
I crushed it. For the rest of the race and the last 1hr or 45’ got pretty ugly I had really laid it down after my double flat debacle. And I paid the price. In the end my results got a bit messed up as well with them placing me in the wrong age group but no worries I was out of the top 3 either way and I didn’t bump anybody out of any prizes or fame. In the end I was really upset with yet another “lost opportunity” but I got a great workout had fun and meet some really cool people. if you ever have the chance to do this race do not pass it up. it is one of the best in the country!
I’ll give you the quick run down. My CO2 didn’t work. After a few minutes my sport class friends started to pass. I chased down mr. yellow jersey on a flat and convinced him to give me his pump. Pumped up tire. 2 minutes later. Flat! With no tube I sat there swearing. Allot! After 10’ or so Chuck my driving companion and 24 hr. of moab mad man stopped asked if I was ok dropped all his flat stuff with me a tock off. His co2 was spent already. I pumped then realized I I had 2 tears in the tire not 1. deflate. Tear my old tube apart with my teeth. Butt the tire pump again then, after 20’ total fu*#&ing around time and I was off again in the fire cracker 50 with a soft tire and no hope of winning. I told my self I could still do it and for a while I believed it. But It tock forever to even catch mr yellow jersey and return the pump. Thanks by the way dude I would still be out there!
I crushed it. For the rest of the race and the last 1hr or 45’ got pretty ugly I had really laid it down after my double flat debacle. And I paid the price. In the end my results got a bit messed up as well with them placing me in the wrong age group but no worries I was out of the top 3 either way and I didn’t bump anybody out of any prizes or fame. In the end I was really upset with yet another “lost opportunity” but I got a great workout had fun and meet some really cool people. if you ever have the chance to do this race do not pass it up. it is one of the best in the country!
Saturday, June 30, 2007
Sunshine Canyon Hill climb.
I like the hill climbs, just enough race tactics to make things interesting but nothing to really screw you over. The race goes up hill right away and I was so worried about getting caught back I found my self in the front. Sliding to 3rd wheel or so the pace was nothing crazy but hard enough. Upon the first flat section the I was still there like every one and sitting top 15. the next section was the hardest part of the paved road. I road hard but in control. I was dropped with about 20 guys in the lead group now. As the road eased back I got into a nice group and we chased back on. When the road kicked up again there were 5-10 guys who had gone to deep and blew. I made it back to the lead group pretty quickly. then we hit the dirt. Things really blew up there. I was in around 15th on the road I think, I road a hard yet still in control pace. I was maxed yes but feeling reasonably good. and with the decent number of pro’s in attendance I was pretty happy. As I approached th last km. I started to accelerate. There was a group just up ahead. On dirt there could be a rider 10 feet ahead of you on a 1% grade and you could never make it to his wheel. You go slow! I caught them with 600 meters to go and went straight by. A on Einstein’s riders wheel now I saw Jon Tarkington ahead. I must be riding well! The road flattened out and I was sprinting now to stay with the bagel fueled rider. He pushed again and it was all I could do to keep my pace I had empted the tank. Or filled it with lactic acid? Which ever way you think of it? Probably the latter.
Not sure where I finished. Top 15 I think maybe top 10 but that’s pushing it. Results should be up soon. On the ACA web sight. http://www.americancycling.org/results/Default.htm
More to come hill climbing to come!!
Not sure where I finished. Top 15 I think maybe top 10 but that’s pushing it. Results should be up soon. On the ACA web sight. http://www.americancycling.org/results/Default.htm
More to come hill climbing to come!!
Sunday, June 17, 2007
Hugo RR
80 miles of wind and big gears:
The Hugo RR is not a hard course but it’s a bike race and the one thing you can count on in a bike race is that it WILL be hard. If anyone ever tells you a bike race was easy ask them if they won…
The dead on head wind in the first 30 miles made things hard at the front of the pack and very easy in the pack. I attacked first setting off a string of attacks but they were all just testing attacks. You could tell no one really wanted to commit. Until fellow Wild Oats team mat Ralf tock a nice flyer. And then had 4 join him with team director Chad Moore in tow. Neither our team leader for the day but fit and smart racers, we were content. After about 30 miles the road make a shard right hand turn and the easy sitting in was over! 15 miles of hard core Belgian style cross wind racing in sued. Well close anyway. I found myself in the second group but we were not far behind. We started picking up riders getting dropped from the group ahead and after some hard dicing riding in the gutter I found my self in the first group, less the early break. hurting with no teammates and 2 up the road I was trying to recover. A Mr. Jon Tarkinton number 1 on the Best All-round Rider list was with us and I did NOT want him getting to the front. At least not with me feeling the way I did. Jon is a crafty rider to say the least and he can do it all. Crits, long windy RR, hills doesn’t matter. He’s a threat. However me sitting on didn’t make for the best of friends in a group of 6 or 7 and the attacks started. I marked Jon and only Jon. This hurt me more, but I hung tough. Then flat. Yeah believe it r not another flat on the tubulars. I couldn’t believe it! You would think I was aiming for glass and nails! I got a change not the fastest but hey this aint the Tour. A large group pasted me with Max and Mike Sutter in it. I then went about drafting the car at some a really high speed. My monitor kicked out. 53 -11 speed. For maybe 10 minutes I was pinned the whole time. As I kicked out from behind the car I gave my new best friend a nod and realized that the group with me 2 teammates had joined the front group that I was in. our early break was still out. I sat in as Max gave me a few pushes to help me recover but I had already gone to far into the suitcase of courage, as Paul and Phil would say. Another little rise and our group split. Mike and I in the bigger one, A few guys ahead max out the back. With Mike Sutter feeling good I went to work giving everything I had to bring back the guys just ahead of us. After several miles of this we turned again on the last 15 miles and into a cross wind. I lasted a few miles and then I was alone. I could barley keep it in the big ring wit the wind. I did make it though. Not sure on the place. Our 2 early breakers came in 4th and 5th not sure on Sutter yet but top 10 I would imagine. So a good day for the team, tactically a supper race we just need some stronger legs and 1 less flat tires!
Crit tomorrow eve that will conclude the rocky Mt. Omnium!
The Hugo RR is not a hard course but it’s a bike race and the one thing you can count on in a bike race is that it WILL be hard. If anyone ever tells you a bike race was easy ask them if they won…
The dead on head wind in the first 30 miles made things hard at the front of the pack and very easy in the pack. I attacked first setting off a string of attacks but they were all just testing attacks. You could tell no one really wanted to commit. Until fellow Wild Oats team mat Ralf tock a nice flyer. And then had 4 join him with team director Chad Moore in tow. Neither our team leader for the day but fit and smart racers, we were content. After about 30 miles the road make a shard right hand turn and the easy sitting in was over! 15 miles of hard core Belgian style cross wind racing in sued. Well close anyway. I found myself in the second group but we were not far behind. We started picking up riders getting dropped from the group ahead and after some hard dicing riding in the gutter I found my self in the first group, less the early break. hurting with no teammates and 2 up the road I was trying to recover. A Mr. Jon Tarkinton number 1 on the Best All-round Rider list was with us and I did NOT want him getting to the front. At least not with me feeling the way I did. Jon is a crafty rider to say the least and he can do it all. Crits, long windy RR, hills doesn’t matter. He’s a threat. However me sitting on didn’t make for the best of friends in a group of 6 or 7 and the attacks started. I marked Jon and only Jon. This hurt me more, but I hung tough. Then flat. Yeah believe it r not another flat on the tubulars. I couldn’t believe it! You would think I was aiming for glass and nails! I got a change not the fastest but hey this aint the Tour. A large group pasted me with Max and Mike Sutter in it. I then went about drafting the car at some a really high speed. My monitor kicked out. 53 -11 speed. For maybe 10 minutes I was pinned the whole time. As I kicked out from behind the car I gave my new best friend a nod and realized that the group with me 2 teammates had joined the front group that I was in. our early break was still out. I sat in as Max gave me a few pushes to help me recover but I had already gone to far into the suitcase of courage, as Paul and Phil would say. Another little rise and our group split. Mike and I in the bigger one, A few guys ahead max out the back. With Mike Sutter feeling good I went to work giving everything I had to bring back the guys just ahead of us. After several miles of this we turned again on the last 15 miles and into a cross wind. I lasted a few miles and then I was alone. I could barley keep it in the big ring wit the wind. I did make it though. Not sure on the place. Our 2 early breakers came in 4th and 5th not sure on Sutter yet but top 10 I would imagine. So a good day for the team, tactically a supper race we just need some stronger legs and 1 less flat tires!
Crit tomorrow eve that will conclude the rocky Mt. Omnium!
Sunday, April 29, 2007
Deer Trail RR
The course today featured some long flat roads potential for huge cross winds. The winds never really came. But.. a bike race being a bike race it was still hard. The early break went away pretty fast and I tried to bridge, I left it a bit to late and found my self in the middle nowhere… in the race and… in general. Dear Trail is a tiny town. They don’t get much smaller. Any who, I sat up and waited to for the pack after 5 minutes of killing myself. We did the attack each other stop. Then one or two teams would work for a bit. Stop, attack. Repeat. After the first section of the course we barreled back through town and out onto the second sector with was much hillier. I was feeling good as the as we hit the first long drag hard, the pack slowed I kept the pace going shooting of the front. Again I had a nice gap but the little wind that was kicking up made for hard work and the pack was chasseing again. I slotted in and the big boys started to fire. After a few more miles things were getting pretty strung out. I marked the strong guys and then came around a gap and up to a nice move started by Jon Tarkington. The Vitamin Cottage rider has a reputation for being very crafty and yeah, strong too. We were away. 3 of us. And soon 5. This is it I thought. We made another u-turn to begin that last hilly out and back. As we picked up the early break I accelerated over a steep little rise trying to drop the early breakers and take the strong guys to the line. But no one wanted any of that. Now I had 3 V. C. team mates to deal with a 4 or 5 others sitting on. It wasn’t long before the vitamin guys were putting on the pressure and after a few attacks I rolled through the front and Jon was gone. I couldn’t cover and he was away. With the early guys sitting on or hanging on rather after there 70 miles of hard work. With the other vitamin guys sitting on things were getting tricky. I road, hard. 2 or 3 others were taking pulls as well. With Jon dangling out front we were attacked again by the rested legs of his teammate. He made the junction quickly and now we were all looking stupid, or just out manned and out smarted? I can’t figure out which. We barreled into the line and my legs had nothing as the sprint opened up I could barley hold the wheel and ended up 6th.
A solid effort and I was pleased with my result despite the tactics being agents me. Lessons were learned and the last bit of fine tuning for the Gila complete. Next week will be interesting. Stay tuned.
A solid effort and I was pleased with my result despite the tactics being agents me. Lessons were learned and the last bit of fine tuning for the Gila complete. Next week will be interesting. Stay tuned.
Monday, April 23, 2007
Haystack Time Trial
The TT on this day was a fast course but still a heavy one. A few rolling hills around the half way point and a long barely uphill 3 mill drag to the finish line proved to make this a deceivingly hard course. I road the course a few times the other day once steady and easy and the other with some 5’ intervals. I figured even if the conditions were real good, no wind. It would be hard for me to go faster than 26 MPH average.
Come race day I was excited to test myself. This week I had started to cut back my over all training time and no more tempo, threshold, “hard work” kinda training. It is full gas or recovery ride from here to Gila. After getting the lady out the door for a ride and talking to a client I was now running late. Actually really late. No car drive out there I was going to have to ride. So a hasty warm up/ need to get there fast 40 minute ride. I signed in, pined the number through on the borrowed Zipps and rolled over to the start. An official looked up at me” Eric?” yes sir. I said almost before he finished getting out my name. “1 minute”
Ohh I thought. “No more warm up” I said. “Ahh warm up is over rated” said official number 2.
I pulled off the arm warmers and put my front wheel on the line clipped in and tock a deep breath. “Ok”, I thought, “not much wind maybe a little from the south which will make the last half of the course long, slow and tough. Don’t go out to hard there is that little climb 1 mile in take it easy, especially since my warm had basically one 30 second hard effort. My wheels are on right… right. I looked down at my skewers. “GO!” the official yelled.
I got into my rhythm fast and calmed my self down. First turn and I really cooked it. There was a teammate there helping out with the race and had the cheering going when I was 200m away. I really slammed that corner. Love my Bianchi. Accelerating a bit to hard maybe I was now on the really fast section of the course I worked up to my 53-12 and eased back a bit. It was my biggest gear and you really needed the 11 at least. That is when mister Baker, cyclocross wizard and climbing God ripped by me. At only 30 seconds back I figured he would pass me but not this soon. Its ok I said to my self. Stick to the plan. I turned south got into a nice rhythm, but I could feel my lack of warm up and more so the lack of stretching as my hamstrings started to remind me that I don’t stretch enough as it is. I hit the long roller that marked about half way and I started to push into the red zone. Looking at my speed I was doing pretty well. Baker was far up the road now bit I tried to focus on my race. Another right hand turn and I had 3 miles to go. I pushed into the wind and heavy road. The speed came down but the pain went sky high. I’m not sure on exact wind conditions but I was holding the same speed I did 2 days earlier on the same piece of road. But this effort was much longer. Ok so Baker passed me but he I going pretty good here, I could tell. I pushed more, a hard right then a quick left. Sharp 90 degree turns, I never got out of my aero bars. LOVE THAT BIKE! Out of the saddle now trying to accelerate, Or just trying. My legs started to feel like led, I pushed more. My clock said 28:something. The vision blurred. “holly crap!” I thought. I figured there would be now way I could break 30’ I hammered up the short incline to the finish. 30:50 I was right, but still a solid effort. I looked back and saw a 5280 rider not far behind. Damb! I know they’re a pro team but there juniors too! In the end Baker won. And beat me by around 2:30. pretty serious time gap and the young lad behind me who is that guy I asked the winner afterwards. Ohh that’s “little Phinney, he’s got good jeans.” Jeans? I thought, what the fu*% are you… just then I saw him talking to Davis Phinney. His dad. “ohhhh, yeah good Genes…
I came in mid pack, still trying to figure out who the others are that beat me and what category they are so I can see where I stand. All in all a good effort and afterwards I felt great! Better than before. Then I did the Team TT with mister Baker and 2 of his teammates. I won’t get into the specifics but it was very, very painful. We held of the all pro team the best we could. They beat us by about 30-40 sec. a good effort I thought by us mere mortal non pros.
Come race day I was excited to test myself. This week I had started to cut back my over all training time and no more tempo, threshold, “hard work” kinda training. It is full gas or recovery ride from here to Gila. After getting the lady out the door for a ride and talking to a client I was now running late. Actually really late. No car drive out there I was going to have to ride. So a hasty warm up/ need to get there fast 40 minute ride. I signed in, pined the number through on the borrowed Zipps and rolled over to the start. An official looked up at me” Eric?” yes sir. I said almost before he finished getting out my name. “1 minute”
Ohh I thought. “No more warm up” I said. “Ahh warm up is over rated” said official number 2.
I pulled off the arm warmers and put my front wheel on the line clipped in and tock a deep breath. “Ok”, I thought, “not much wind maybe a little from the south which will make the last half of the course long, slow and tough. Don’t go out to hard there is that little climb 1 mile in take it easy, especially since my warm had basically one 30 second hard effort. My wheels are on right… right. I looked down at my skewers. “GO!” the official yelled.
I got into my rhythm fast and calmed my self down. First turn and I really cooked it. There was a teammate there helping out with the race and had the cheering going when I was 200m away. I really slammed that corner. Love my Bianchi. Accelerating a bit to hard maybe I was now on the really fast section of the course I worked up to my 53-12 and eased back a bit. It was my biggest gear and you really needed the 11 at least. That is when mister Baker, cyclocross wizard and climbing God ripped by me. At only 30 seconds back I figured he would pass me but not this soon. Its ok I said to my self. Stick to the plan. I turned south got into a nice rhythm, but I could feel my lack of warm up and more so the lack of stretching as my hamstrings started to remind me that I don’t stretch enough as it is. I hit the long roller that marked about half way and I started to push into the red zone. Looking at my speed I was doing pretty well. Baker was far up the road now bit I tried to focus on my race. Another right hand turn and I had 3 miles to go. I pushed into the wind and heavy road. The speed came down but the pain went sky high. I’m not sure on exact wind conditions but I was holding the same speed I did 2 days earlier on the same piece of road. But this effort was much longer. Ok so Baker passed me but he I going pretty good here, I could tell. I pushed more, a hard right then a quick left. Sharp 90 degree turns, I never got out of my aero bars. LOVE THAT BIKE! Out of the saddle now trying to accelerate, Or just trying. My legs started to feel like led, I pushed more. My clock said 28:something. The vision blurred. “holly crap!” I thought. I figured there would be now way I could break 30’ I hammered up the short incline to the finish. 30:50 I was right, but still a solid effort. I looked back and saw a 5280 rider not far behind. Damb! I know they’re a pro team but there juniors too! In the end Baker won. And beat me by around 2:30. pretty serious time gap and the young lad behind me who is that guy I asked the winner afterwards. Ohh that’s “little Phinney, he’s got good jeans.” Jeans? I thought, what the fu*% are you… just then I saw him talking to Davis Phinney. His dad. “ohhhh, yeah good Genes…
I came in mid pack, still trying to figure out who the others are that beat me and what category they are so I can see where I stand. All in all a good effort and afterwards I felt great! Better than before. Then I did the Team TT with mister Baker and 2 of his teammates. I won’t get into the specifics but it was very, very painful. We held of the all pro team the best we could. They beat us by about 30-40 sec. a good effort I thought by us mere mortal non pros.
Tuesday, April 17, 2007
Fallcon cycling Road Race
Co, springs is a beautiful place it real is. The air force base is propped up on a hill just below the fount range. Pic on my main page.
The race course today featured the 1987 worlds road race course, kinda cool. It was a 12 mile loop which was basically one long climb with a tail wind. It platued out and rolled hard 3-4 times before a fast down hill right into the short, big ring finishing climb. then down more with a heavy cross wind, right hand turn into a 20 mph head wind, for a few miles and back to the long climb.
The field was still pretty stacked despite yesterday fun. The first lap was steady and the climb, I think, tock allot of people by surprise. Even though we had a tail wing the climb dragged on and got steeper towards the top. Through in a little cross wind at the top with some hard small ring rollers and you got a tough climb. the attacks started on the second lap and the climb was all out. 1/3 of the field was dropped if not more lap 3 (out of 5) a slipstream guy and a Einstein’s rider moved away. I look at Stefano (from Toyota United) and shock my head in unison with his. There were 2 slip stream guys in the field still and 6 or so riders form the Einstein’s team. not a good situation for any one else. I tried to slip away on the head wind section once or twice but it was no good. with the bagel boys chasseing everything down I had to the climbing power of the young guy from Toyota United. For the next 2 laps Stefano showed the field why he is a pro. That boy can climb! he shattered the field the first time, I got back on. The next time he tock a few riders with him clear. And the field was blown apart. I was now in the 3rd group? I think? The break which was then caught and dropped. Stefano’s group, another group with some strong men from Einstein’s and my group. 1 and a half laps to go we rolled pretty well. At this point I was really feeling the effort. I hung tough the last time up the climb but right as I was going to put in an big effort over the top I dropped my chain! Douuuh! My big effort was chasseing back to my group of 7 or so. Caught them all but 3 which contained Chuck Coyle. Rider from Successful Living and 12 hour old winner of the 07 Boulder Roubaix.
The race course today featured the 1987 worlds road race course, kinda cool. It was a 12 mile loop which was basically one long climb with a tail wind. It platued out and rolled hard 3-4 times before a fast down hill right into the short, big ring finishing climb. then down more with a heavy cross wind, right hand turn into a 20 mph head wind, for a few miles and back to the long climb.
The field was still pretty stacked despite yesterday fun. The first lap was steady and the climb, I think, tock allot of people by surprise. Even though we had a tail wing the climb dragged on and got steeper towards the top. Through in a little cross wind at the top with some hard small ring rollers and you got a tough climb. the attacks started on the second lap and the climb was all out. 1/3 of the field was dropped if not more lap 3 (out of 5) a slipstream guy and a Einstein’s rider moved away. I look at Stefano (from Toyota United) and shock my head in unison with his. There were 2 slip stream guys in the field still and 6 or so riders form the Einstein’s team. not a good situation for any one else. I tried to slip away on the head wind section once or twice but it was no good. with the bagel boys chasseing everything down I had to the climbing power of the young guy from Toyota United. For the next 2 laps Stefano showed the field why he is a pro. That boy can climb! he shattered the field the first time, I got back on. The next time he tock a few riders with him clear. And the field was blown apart. I was now in the 3rd group? I think? The break which was then caught and dropped. Stefano’s group, another group with some strong men from Einstein’s and my group. 1 and a half laps to go we rolled pretty well. At this point I was really feeling the effort. I hung tough the last time up the climb but right as I was going to put in an big effort over the top I dropped my chain! Douuuh! My big effort was chasseing back to my group of 7 or so. Caught them all but 3 which contained Chuck Coyle. Rider from Successful Living and 12 hour old winner of the 07 Boulder Roubaix.
Monday, April 16, 2007
Boulder Roubaix
Leave it up to me to make an incredibly hard race as hard as possible. 75 miles or so. 8 point something mile loops. With 2-3 miles or so of easy pavement. The rest… dirt roads, short sharp climbs, downhill 90 degree turns, false flats and as always… the pro’s.
After a few laps of racing things got gripy. I was closing gaps and after 3-5 minutes of all out riding it settled down a bit but 1/3 of the field was dropped. As we approached the same spot 1 lap later I knew “it” was going to happen now, “the” break of the day going to go. sure enough I started to dig in riding the 25-30 mph pace on the bumpy, packed dirt road. Then, a gap that was getting hard to close down. My self and Allen Krugoff crushed it but found our self’s in no-mans land fast and loosing ground to the leaders. My teammate Max had been in an early break and was hanging on but must have been really suffering now.
After a few minutes of chase our “main group settled down and then really slowed down. I accelerated a few times only to be chased. Finally they let me go. and I was off. With 30+ miles to go I wasn’t sure what I was doing but I knew I didn’t want to ride with a group that had given up. 10-12 miles alone was starting wear on me but I was fueling well and had already gotten a few from Lindsay. The best feed girl in the biz!! Then a saw the chasers I had a big gap now on the pack but being alone of this course it could get closed by an angry pack fast. It was only 3 riders. When they caught me the change of pace hurt but they let me sit on for 2 minutes until we reached the pavement. There I started pulling through and we made time on our chasers if there were any.
Towards the finish I was basically just putting on a show. A show of how to pedal with out actually pushing on the pedals! I was done. Allen accelerated on the final climb with 1 km to go almost making it but no go. Allen tock one other rider from out group to the line while myself and the other road a slow but all out effort to the line.
In the end 14th place was mine. I was pleased with the number of pro’s and not making “the move” I felt that it was a good effort. Now I had to get ready for the hills of CO springs tomorrow…
After a few laps of racing things got gripy. I was closing gaps and after 3-5 minutes of all out riding it settled down a bit but 1/3 of the field was dropped. As we approached the same spot 1 lap later I knew “it” was going to happen now, “the” break of the day going to go. sure enough I started to dig in riding the 25-30 mph pace on the bumpy, packed dirt road. Then, a gap that was getting hard to close down. My self and Allen Krugoff crushed it but found our self’s in no-mans land fast and loosing ground to the leaders. My teammate Max had been in an early break and was hanging on but must have been really suffering now.
After a few minutes of chase our “main group settled down and then really slowed down. I accelerated a few times only to be chased. Finally they let me go. and I was off. With 30+ miles to go I wasn’t sure what I was doing but I knew I didn’t want to ride with a group that had given up. 10-12 miles alone was starting wear on me but I was fueling well and had already gotten a few from Lindsay. The best feed girl in the biz!! Then a saw the chasers I had a big gap now on the pack but being alone of this course it could get closed by an angry pack fast. It was only 3 riders. When they caught me the change of pace hurt but they let me sit on for 2 minutes until we reached the pavement. There I started pulling through and we made time on our chasers if there were any.
Towards the finish I was basically just putting on a show. A show of how to pedal with out actually pushing on the pedals! I was done. Allen accelerated on the final climb with 1 km to go almost making it but no go. Allen tock one other rider from out group to the line while myself and the other road a slow but all out effort to the line.
In the end 14th place was mine. I was pleased with the number of pro’s and not making “the move” I felt that it was a good effort. Now I had to get ready for the hills of CO springs tomorrow…
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