Sunday, July 19, 2009
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...
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...
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...
Monday, July 13, 2009
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...
Wednesday, July 1, 2009
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...
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...
Sunday, June 14, 2009
Racing in Macon...
Pinned back on a number this weekend and it felt great. We sponsored our first three stage weekend of bike racing in Macon, Georgia this weekend. There was a downtown prologue... a downtown crit (state championship no less), and a tough RR course in East Macon. A lot of hard work went into it and it came off really well. All the racers seem to have really enjoyed the races. I worked a corner during the prologue since we were a little short volunteers and ended up racing the crit and prologue.
My confidence was a little off going in... my legs have not been great, but I have been working hard lately. The crit was a blast. It was wide open and my legs were good. I worked in the top 5-7 guys all day and brought back a number of breaks so that Drew could have a chance at the State Championship. I knew he was catting up after this race, so I wanted to help him out if I could... especially with my shaky confidence. I didn't contest the sprint and finished midpack.
The RR was a sufferfest. Tough climbs and nonstop rollers and big heat. I figured that attrition alone would dwindle down the field and had serious doubts if I could hang with the front group. Turns out that I had great legs... the group fractured in half in the first 15 miles and dwindled down from there. I felt like I might throw up for the second half of the race, but hung in there. Drew broke away with three others after a fair setup effort by me. I then proceeded to gum up any chase efforts while Drew and the other two guys dropped the fourth. He won the race and I finished 11th out of a chase group (selection) of 12 or so. I was very pleased. You cannot race to win when you have no confidence and so I am glad to truly believe that I have the legs to win for the rest of this year.
I plan to step up the racing for the rest of the year and try to Cat up to 3 in the offseason...
My confidence was a little off going in... my legs have not been great, but I have been working hard lately. The crit was a blast. It was wide open and my legs were good. I worked in the top 5-7 guys all day and brought back a number of breaks so that Drew could have a chance at the State Championship. I knew he was catting up after this race, so I wanted to help him out if I could... especially with my shaky confidence. I didn't contest the sprint and finished midpack.
The RR was a sufferfest. Tough climbs and nonstop rollers and big heat. I figured that attrition alone would dwindle down the field and had serious doubts if I could hang with the front group. Turns out that I had great legs... the group fractured in half in the first 15 miles and dwindled down from there. I felt like I might throw up for the second half of the race, but hung in there. Drew broke away with three others after a fair setup effort by me. I then proceeded to gum up any chase efforts while Drew and the other two guys dropped the fourth. He won the race and I finished 11th out of a chase group (selection) of 12 or so. I was very pleased. You cannot race to win when you have no confidence and so I am glad to truly believe that I have the legs to win for the rest of this year.
I plan to step up the racing for the rest of the year and try to Cat up to 3 in the offseason...
Tuesday, May 26, 2009
Things I cant explain...
Much has happened since my last blog and most of it is not great from a cycling standpoint. I turned a 4 day vacation (anniversary trip around the first of April) into a week layoff the bike into a decision that I needed to start back running into a decision that I needed to start back swimming into a decision that I needed to start back doing triathlons into a realization that time off the bike along with running was making my cycling suck. That may not matter if I was really sold that I wanted to get back into triathlon, and my legs would certainly come around once they got used to running again, but I really didn't like sucking on the bike.
After having a very strange April and early May and getting my tail kicked on a few Tuesday night rides here in Macon, I have reconnected with the bike with a passion. Whatever reason I decided all the things I did, I am moving forward and while some has been lost, I have salvaged the season. I am training hard right now and am trying to get back into some kind of shape for the Macon race coming up middle of June.
I dumped the ergomo and got a powertap... that has been liberating. Come to find out, it was reading around 40 watts high on average and had other weird things going on that are not worth reviewing right now. They just cease to matter for the first time in a year and that feels good. Bad news... I trained with bogus numbers for a long time and it appears that they were not even relatively right... for instance I could easily maintain power going down a hill with the ergomo and I find that maintaining power downhill with the powertap is impossible. I remember it being like that with the ergomo before I moved it to my new bike and broke my hip. Anyway... enough...
I retested my FTP for a new starting point... wow... low...
30 minute power- 284 Watts
I think that I lost around 20-25 Watts with my hiatus in April (how stupid is that), but I think that can be rebuilt pretty quick. Most of my other measurables are close to where last year before the accident, so all is not lost.
After having a very strange April and early May and getting my tail kicked on a few Tuesday night rides here in Macon, I have reconnected with the bike with a passion. Whatever reason I decided all the things I did, I am moving forward and while some has been lost, I have salvaged the season. I am training hard right now and am trying to get back into some kind of shape for the Macon race coming up middle of June.
I dumped the ergomo and got a powertap... that has been liberating. Come to find out, it was reading around 40 watts high on average and had other weird things going on that are not worth reviewing right now. They just cease to matter for the first time in a year and that feels good. Bad news... I trained with bogus numbers for a long time and it appears that they were not even relatively right... for instance I could easily maintain power going down a hill with the ergomo and I find that maintaining power downhill with the powertap is impossible. I remember it being like that with the ergomo before I moved it to my new bike and broke my hip. Anyway... enough...
I retested my FTP for a new starting point... wow... low...
30 minute power- 284 Watts
I think that I lost around 20-25 Watts with my hiatus in April (how stupid is that), but I think that can be rebuilt pretty quick. Most of my other measurables are close to where last year before the accident, so all is not lost.
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