No legs... bad day to race I guess...

Had to work through all sorts of drama at work to go race on a
Wednesday at 3:00. I had considered that a race car course where TdG had raced the TTT years ago would be relatively flat and favor me. Wow... what a screw up. Tough climbs and concrete legs...

My legs were dead. I didn't know it at the time... I was not in difficulty on any of the climbs (and there were at least 3 punchy climbs (did it clockwise)... seemed like more by the end). It was just getting harder and harder as the race went on and I really never found a good rhythm. Coming into the finishing straight, I got on the wrong guys wheel who bumped against another rider... I tapped my brakes and lost 10 spots... I was glad... I was gassed and didn't feel like I could really contest the sprint...

The finale was a 48 mph drop into the finish line. I thought that would be a good thing for me and it probably would have been if I would have held my position. The sprint was fast but we were going fast anyway. I sat in and didn't pedal on the sprint... no one came past... I just tucked in as tight as I could and held my position... mid-pack.

Thought that I would have set big records when I got home, but there was not a serious effort on the whole ride and the overall effort was weak... even for a heavy guy, I didn't have a big normalized power average over the hour... I was shocked.

This is really when the power meter in a race earns its keep. I would be apt to say that the pace was high and I am not able to handle climbing with the guys in my group, but the truth is, my legs were just not up to it... maybe it is that I am not used to racing on Wed. when I raced twice on Saturday... maybe I took it too easy the last three days (I think this might be it- lost a little snap)... maybe I am thinking about vacation (starts Saturday)... maybe I knew I should have been working rather than racing...

Lessons learned...

5 Minute Max Power...

As described below, I attacked as hard as I ever have in a race in the last 5 miles of this past weekend's race. I set a new 5 minute record (and didn't get dropped because of it... actually managed 15 seconds at 800 watts in the final sprint at the tail end), which makes me laugh because of all systems that I have been training, that is the one that I have not touched. I think that this is probably the system (level) most trained in the Tuesday night group ride, which I have not ridden very much lately. I have not been racing much and only have been doing long tempo rides and hard short intervals sessions over the last couple of months. Surprisingly, this metric now tops out ahead of all others on my "power profile" chart... odd... but nice...

Gainesville Circuit and Crit...

The day started with a 30 mile circuit race... rolling course with two tough, quick climbs that dwindled down the field pretty quick. We had around 20 in our race. Tried to get a break going in a big way on the second lap, but the group kept nailing us back... I raced very aggressive the whole time. I have been sprinting well lately, so I didn't want to work too much on the last lap and instead save up for the end. There was a right turn at the top of the second climb and then around 3 k to the finish... all slightly uphill (2%) and an uphill finish (2-3%)...

This is not ideal for me for a sprint, and the group seemed to hit the first climb hard and sit on the second, so I decided that I would attack on the second half of the second hill and try to hold out the next 3 K for the finish. I nailed it on the hill at the perfect time... killed the corner and buried it for 1K before I looked back. Had a 10 second split with two guys bridging. Bad news... head wind. I knew it before, but still liked the plan. The guys bridged, but refused to come around. The group caught us at .750 K and would not come around me. I dropped my power to below threshold, but feared letting up too much, because if an attack came from behind, I wouldnt be able to follow. I kept slowing and no one would come around... I probably should have gone again there, but I was gassed. They were content to stay on my wheel to 200 meters where the sprint started and I jumped also... first three came by quick, but I got up to speed OK and got nipped at the line for fourth... I got 5th.

It was a good result, but I was a little disappointed. I had great legs and I really think I could have podiumed if I would have sat in and sprinted at the end, but that is bike racing. I set some 3-6 minute power records on the run into the finish, so I am not surprised that my sprint wasnt at its best.

Legs were a little busted on the crit... tough effort and stayed in the front too much. There was a strong wind and I was sitting 2nd wheel through the first half of the race... not far enough back to stay completely out of the wind, but I didnt realize how much work I was doing until it was too late. Stayed in the mix, but lacked power on the last lap to stay in up front for the sprint... it was a very sketchy lead in so maybe I lost my guts some too, but live to race another day. Looking back at the files, it looks like I put in a good effort, so I am pleased. I think I got 15th or so with a pack finish...

Looks like I am going to race on Wednesday at Road Atlanta... 20 mile crit course... cannot wait...

Thoughts on Lance...

Kind of sad for me today. I was really hoping that LA was going to kill 'em. The worst part is that I think both of us were hoping that (me and Lance). He just didn't have it... a lot more than most might think. I wasn't surprised that he didn't go with Contador... that guy obviously had a kick that no one had... it was sick. I was surprised when Andy Schleck attacked and LA didn't sit on him. You could rationalize that he was riding defensively and was at the time marking other riders that were closer to him. But when Frank Schleck and the others attacked, the only move for LA was to follow. From a team tactic standpoint, it would be imperative... he should sit on Frank's wheel in case he bridged to his brother and in case they both bridged to his teammate. I mean, Frank can climb, but come on. Even Kloden was able to release from LA in the end to pick up a few seconds. Thank God that Levi was not there. To watch him out accelerate LA on a climb of the TdF would be more than I could handle.

They always say to go out on top and I have never agreed with that until now. Seinfeld did it. I disagreed when they did. But now I see what they mean... it is really tough because I could see the disappointment on LA's face in the closing interview. He really believed that he might surprise even himself on that day... that the TdF, and the high mountains, and the passion, and the love, and the Giro, and the training, and the 7 time winner, and all the fans on the road,and all that would come together and he would attack and it would be like the days of old and he would rip the legs off the best in the world. Instead I am left thinking of the creased face and aged eyes of the guy conceding leadership to another...

I am going to watch some Seinfeld reruns tonight and celebrate their decision... maybe they were right, because their last stuff was the best...

Not going to unplug just yet...

I was thinking about power... thinking about how convenient it is to look at every effort and understand how different aspects of my cycling have grown through the time that I have had it. Certainly there have been changes in the last two years, but what is the easiest way to think about growth as a cyclist from before I had a power meter compared to now? My old friend- average speed.

I remember, probably 7 years ago... I had never raced nor did I know that there was a such thing as racing. I was fat, dumb, and happy... and I really thought I was tough and fast. I would go out to a stretch of Highway 41 (ironically the same stretch that I still use for my FTP efforts) and go as hard as I could for 10 miles, turn about and come back 10 miles. My goal for these workouts was to break 20 mph average speed. I never did it... not once. I watched the average speed ticker slowly die down below (after starting too hard of course) and would drag home.

I was looking at my data the other night to see how far I have come and relate it roughly to wattage. Now these are general relationships from looking over around the last month of data, but interesting to me non-the-less...

Average Speed........ Description
17.5 - 18 mph............1 hour easy ride (L1-L2) with 10 minute at L3
19.7 - 20.1 mph.........2 hour tempo ride (usually mid to high L3 for 1.5 hrs)
22.5 - 23.2 mph........40 minute FTP (all out effort on road bike)
25+ mph...................TT bike... away from hills preferably
30 mph.....................Team Time Trial

I guess it is amazing to me that I now can ride solo for 2 hours at a strong Tempo/L3 effort and average 20 mph when I dreamed of holding that for 20 miles in an all out effort several years ago. For all but the most gifted, cycling truly is a sport of patience...

New Stuff...

Raced in two great races this past weekend... A 21 mile Team Time Trial and a Road Race in a City called Dacula near Atlanta.

The TTT was on a rolling course on country roads with three open turns. The race was based solely on age and only 4-man teams were allowed. We raced in the 140-180 cumulative years division. We only practiced once and had a lot of variability in riding styles across our team, but we really felt good that we could race this thing well. We ended up winning our division and averaging 29.77 mph over the course with four guys. I have felt better on the bike, but considering that I have not touched the TT bike for 6 months I was very pleased...

The RR was a ball buster. Extremely hilly and unbelievably hot. My legs were a little fried from the TTT effort earlier that day and I decided to stay in the pack and feel it out. We were doing 6 laps for a total of 39 miles I think. I drove the course beforehand and immediately regretted riding the TTT that morning. It was not a course that favors me to say the least. The race started and I actually felt really good. I stayed near the front and the climbs were no sweat. The attacks started on the second lap. I saw a couple of riders that I know are strong attack and I couldn't help but to bridge and give it a run. After 1.5 laps in a break we had around 45 seconds on the field. After going around a turn, I stood to jump back on the back of the guy in front of me and my calf seized up a little. That turned a lot worse over the next two hills to the point that I could no longer stand without it cramping full. Finally, I had to slow down to work out the cramp... I lost the break and then lost the chase... shortly after, I had to retire as I couldn't put out over 150 watts without the cramp coming hard. Pissed... I think that this break would have made it... it was too hot for anyone to want to chase, but I could not hang on...