Saturday, February 28, 2009

TopView Cat 3 Road Race

7 laps for 51.5 miles in the rain in Dacula, GA.  9th Place.

My first mass start Aaron's race and first Cat 3 race. I rode up with Jeff Blau. We had 7 riders. Just under 40 racers. Nate made it into the break with 5 other guys with one person in between the break and the peleton. One nasty 1/2 mile climb 2/3's of the way around with another one just before the finish. Each team that had multiple riders had someone in the break so our job, along with others was to sit on the front and keep the pace slow since Nate had a 1 in 5 chance of winning if they stayed away. He got 3rd. At the end, we had a 4 person train for a lead-out. D Chad kept us at the front with a long start, Hatfield took over, then Adam and I came through for 2nd and 3rd in the field sprint. Great first run at that. Fairly easy day of racing with an avg hr of 152. Sprint was only 34 mph with no kick so it's definitely time to start working on that.

Photo is of the pack sprint. I'm in the middle finishing 3rd.

TopView Cat 3 Sprint

Wednesday, February 18, 2009

Training and Power Class #21 w/Test

After the TT Sat. my family came into town so just 1.5 easy hours on the rollers Sunday.

30 min of core work and 1 hour of P90X plyos on Monday.

PC #21 - I was feeling sick and thought I had a fever but had a meeting near class toward the end of the day so I though I would go anyway since I had my gear with me.

1 hour warm-up (arrived early)
5 min max test (first minute ramp up to sustainable pace and record last 4 minutes)
5 min recovery
2nd 5 min test
recovery
4 min in zone 2 then 1 min zone 3 and repeat 3 times
cool down

Test one: 417 avg watts, 180 hr (195max), 119 cad
Test two: 402 avg watts, 180 hr (194max),96 cad

These numbers destroyed my previous efforts. I'm not sure why. I had my recovery week last week and was well rested (except for feeling Ill). Did plyos the day before and was hobbling into class. Mind over matter? Since I mistakenly thought I needed to be above 423 watts when my last test was 323 watts. I'm starting to adapt to the efforts I put in all winter? I don't know but I'll take it.

Tundra Time Trial 2009

23:07, Masters 35+ 12th place (of 36), 9.5 miles, 24.64 avg mph - The TT was on Saturday Feb. 14th. The first race of the year, first on Aaron's and first as a Cat 3 (though I entered Masters). I have mixed emotions about this event.

Set-up: TT's are not my strong point. I've only done 2 ITT before this one and blew myself up in the first mile or two on both previous ones and just held on until the end. I've spent a lot of time training over the winter including my power class which gave me a lot of tools to work on this discipline. Jeff Blau let me use his Zipp 808 with a power tap with my new 404 front so I would have power numbers in-front of me for pacing and a true power number for an effort at this distance out on the road.

Goals and tactics: I thought I could ride at 280 - 310 watts for the effort and avg somewhere in the middle of that range. I was looking to go under 23 minutes with a goal time of 22:30, hoping to hit 25 mph avg speed. Based on my class I think my "sweet spot" between cadence and leg power (torque) is low 90's RPM without jacking my HR through the roof. I was going to use the power numbers for pacing, the slop to know when to put a little extra efforts on the climbs and hr to judge the effort that the legs were feeling.

What happened: Ronnie on the Aaron's team got a spot right in-front of the start/finish. I saw Danielle start. (and finished 5th at around 25 minutes even with an awkward start and turn-around) I was nice having a team around for the race (all in it together kind of thing) Kind of lost track of time and got on the bike a little late for my warm-up. I was adjusting the bike right up until my start. As usual, I felt nothing in the legs for the first few minutes and thought I was going really slow but followed my pacing to keep from blowing up. Having not ridden on the road with power numbers it became all I looked at and judged based on the pain in my legs if I should put more effort in or not. The legs weren't warmed up but were going OK. I never looked at my speed until about 2/3 of the way through. I didn't look at my hr at all. I saw that I was just under 12 minutes at the turn around and there were more climbs on the way out than going back and the legs felt like they were starting to come around. Once I saw the finish tent I put the hammer down on the legs (and bumped the power tap and it turned off). I finished with 298 watt avg according to the power tap but maybe 300 since it turned off early before my 30 second sprint effort.

Reflections: I should have warmed up more. I should have kept my eye on the time and hr and increased the power more from the 1/2 way mark and gone all out from 15 or 16 minutes in. I still had gas in the tank when I was done which isn't like me at all. I could have gone harder. Although I wasn't uncomfortable, it's definitely been a while since I've been on the TT bike because I wasn't completely comfortable. I need more time with a power meter on the bike to know when to use it and when to go by feel as well as how to balance information input with everything else. I underestimated what kind of power it would take to get to my goal time. There is a fine line between just under the limit and just over. I did decrease my time by 40 seconds over my practice run 3.5 months ago (and I was DONE at the end of that one). The oddity was that I would have been 12th in the Cat 3's, 10th in the 4's and 10th in the 5's. Bunch of sand baggers. Or 7th in the 1's (since there were only 6 riders). Some positives and some things to learn from. The 2009 season has started.

Pics: Carol Miniutti (Blau's girlfriend) took pictures with Ronnie's camera for us. We had a just under a dozen riders on the Aaron's team over the day. The first shot from L to R, Ronnie, Blau, Jim, Me, Gram. Warmup. Start. Finish

tundra1.jpg tundra2.jpg tundra3.jpg tundra4.jpg

Monday, February 16, 2009

It's My Birthday!!!

37... Thanks to everyone who send me cards, messages and notes. I really appreciate it. My parents are in town for the weekend to celebrate. Aidan made me a card, with stickers... awesome.

Thursday, February 12, 2009

Power Class #19 and #20

Tuesday was the same as the #17 class but I did 20 watts less on all the efforts to get some recovery this week.

Wed was 30 min. of core work and stretching.

Tonight was 20 min. at 259 watts, 3 min recovery, 20 min. at 262 watts. Change of cadence every 5 minutes. Strong legs tonight.

Racing Tundra on Sat. 9.5 mile individual time trial. Looks like rain...fun. Never raced with my TT helmet in the rain. Hoping to get some good fitness test numbers for early season. Not really looking for results.

Sunday, February 8, 2009

Back 3 Gaps with Aaron's Team

Hammered out Hogpen, Jacks and Unicoi along with some little side "mystery gap" after Hogpen before Jacks. I'm not the best climber but managed to hold my own. Dave Hicks put the thumb down on us taking first on all climbs. Dinner at Brandon's cabin after. Nice pad except for the 4 mile dirt driveway.

2 hour ride around town today and enjoyed the weather. Legs are thrashed. Got a nasty saddle sore now for a few days. Forcing me to change my training plan and put a recovery week in next week. Probably for the better. Crazy busy week planned.

Thursday, February 5, 2009

Power Class #18

My weight has been jumping around a little but seems to be around the 166 pound range. That's 6 pounds lighter than in December and strength has gone up. Go power to weight ratio.

Tonight - 30 min warm up
25 min. at 245 watts (75% of 5 min max effort) changing cadence every 5 min. with increased power for 15 to 30 seconds every minute - 254 avg watts
5 minute recovery
repeat 25 min effort
cool down

Legs and body are tired. Need to recover.

Wednesday, February 4, 2009

1 Hour Gym + 1 Hour Rollers

Morning weights and took a shot at riding the TT bike on the rollers tonight. A little more difficult than expected. Stepped off 4 different times. I'm thinking this should help me stay solid and efficient on the TT bike though.

Tuesday, February 3, 2009

Power Class #17

1 hour recovery ride last night.

Today - Warm up
5x - 90 seconds at zone 3, 60 seconds at zone 4, 90 seconds recovery = 20 minutes
5 min recovery
5x - 45 seconds zone 2, 45 seconds zone 3, 45 seconds zone 4, 90 seconds recovery - cadence 70,65,60,95+(for recovery) = 20 minutes
cool down

pc17.jpg

Monday, February 2, 2009

Aidan got his cast off today

Took him to the doc's after school today to get his cast off. He's a champ!

cast1.jpg cast2.jpg cast3.jpg cast4.jpg

Sunday, February 1, 2009

Airport Ride - Long Loop

3 hours, 65 miles, about 23 mph avg pace with the group. We were flying today. Had a tailwind coming back into town. Sat a just under 30 mph for about 40 minutes. People were getting shelled out the back of the group.