This has been one of the best training weeks I've had in a long time. Why is that, you ask? Well, for starters I got in my all my hours. Second, I got in some good intensity work with 3 successfully completed interval sessions. One of those interval sessions was something new called T-Max intervals. What are T-Max intervals, and what is so special about them?
What makes these intervals different is that they are tailored to your ability...from the wattage number you do the interval at, to the length of the interval.
Here's the lowdown...
First, you've got to find out what your peak power output, or T-Max, is. To do this you do a graded type of test. You start out at 100 watts and then add 30 watts every minute until you collapse. Whatever your wattage was at the moment you stopped is your PPO (peak power output). After a day or two, go out and ride as long as you can at your PPO. For those of us who are mortal that will be between 4-6 minutes. We're almost done here. The last step in setting up your new interval is to multiply the amount of time you could ride at your PPO by 60% (0.6). That figure is your T-Max work interval. For example, if you rode for 5 minutes, your work interval would be 3 minutes. Double your work interval, and that number is your recovery interval. Using the above example... 3 minutes on, 6 minutes off.
Now all you have to do is go out and put yourself in the pain cave and do the work. The ultimate goal is to do 8 efforts, but don't feel bad if you can only do 3-4 for a while. From what I've read these are some of the most painful and hardest training sessions you'll ever do.
Now why should you bother with these particular intervals? They'll make you fast and fit...and in a hurry. Significant changes in fitness were observed within 4-6 weeks. I only just started doing them so I can't tell you much from personal experience. I will tell you this though, they hurt like a mofo. I completed 3 efforts and went for a fourth, and about a minute and a half into the fourth effort I collapsed... spectacularly.
Between the T-Max intervals, and 2 lactate clearance sessions, I was in the hurt locker this week. It's all good though. That's the thing about doing intervals/high intensity efforts. They hurt like hell while you're doing them, but afterwards you almost feel good about having pushed yourself beyond your comfort zone.
I leave for Las Vegas on Wed, and even though I'm gonna take my road bike out there, I'm gonna try and get as much riding in here as possible. I'd like to think I could get in 4hrs by Tuesday. That will give me almost half my hours in before I leave. I'm gonna ride with a buddy while I'm there, and I don't doubt that there are plenty of places to ride and accumulate some hours, but I'm not gonna take any chances. When I come back I'll only have a few days before my race in Tallahassee.
Saturday, September 01, 2007
Tuesday, August 28, 2007
Suffering 101
The motivation for getting out on long rides has really taken a hit with all this hot weather we've been having. I came up short on hours again last week, although I did have some good rides. This week I think I'll fare better as I'm already up over 3hrs for the week and it's just Tuesday.
I've learned of a new interval that I'm really anxious to try. It takes some testing to figure out the exact wattage and interval time though. As I understand it, these intervals will make you fast and send your v02max into the stratosphere...if you survive. They are supposed to be quite painful. From what I've experienced so far, they're right. We'll see though. I'll be trying them for the first time tomorrow or Thursday.
I've learned of a new interval that I'm really anxious to try. It takes some testing to figure out the exact wattage and interval time though. As I understand it, these intervals will make you fast and send your v02max into the stratosphere...if you survive. They are supposed to be quite painful. From what I've experienced so far, they're right. We'll see though. I'll be trying them for the first time tomorrow or Thursday.
Thursday, August 23, 2007
Mmm, lactate
Tried those lactate clearance reps again. I tried a different line of attack this time, and conducted them on the trainer. I thought that maybe I might fare better under more controlled circumstances...ie, no hills, headwind/tailwind to contend with. While I didn't get my wattage where I really wanted it, I think I have to call the workout a success. My numbers were all within 10% of my range, so it was a good effort. They hurt, but they were good.
I think one of the problems I incurred on my first attempt was that I went out way too hard. I was hitting initial peaks of 600+ watts, and for such a short violent effort, it was too much with too little recovery. If I'm to do these outdoors I need to not throttle it in the opening seconds.
On a different note, as of yesterday I have logged 5000 miles for the year. What a step up from last year. I logged just over 4200 miles all last year. The difference in mileage is quite evident in my fitness and overall ability.
I think one of the problems I incurred on my first attempt was that I went out way too hard. I was hitting initial peaks of 600+ watts, and for such a short violent effort, it was too much with too little recovery. If I'm to do these outdoors I need to not throttle it in the opening seconds.
On a different note, as of yesterday I have logged 5000 miles for the year. What a step up from last year. I logged just over 4200 miles all last year. The difference in mileage is quite evident in my fitness and overall ability.
Tuesday, August 21, 2007
Stupid is, as stupid does
After bagging on Monday's planned ride due to feeling kinda wiped, today was to be my first ride of the new week...the first interval session to boot.
Have you ever had one of those moments where, in retrospect, you should have listened to what your body was saying? When the alarm went off I stirred ('woke up' is too strong for what I did this morning), and began getting my helmet, gloves, glasses, etc. I'd at least like to say that the spirit was willing, but that would be a lie. When it came time to grab the bike off the rack so I could air up the tires I just stood there staring at the bike, having a conversation with myself. It went something like this...
Sean 1: Ya know, I'm kinda tired. Why not go back to sleep and do the ride later this afternoon?
Sean 2: That's not gonna work. A) there's the usual work issues on Tuesday night, and B) you know that afternoon interval sessions don't go as well as morning ones do.
Sean 1: Ok, then what about doing them tomorrow morning, and just get a ride in before the meeting tonight?
Sean 2: I hate to break it to you genius, but that won't work either. We're scheduled to do a long ride tomorrow afternoon with Joe and if we do intervals in the morning we'll be smoked come tomorrow afternoon. And we can't do them on Thursday morning either, because after 3-3 1/2 hrs Wed afternoon I can guarantee that it would not be pretty. Suck it up and lets go!
Sean 1: Fine. Whatever. [grumbles incoherently]
I manage to get myself to my riding location, and once I start riding I wake up and feel pretty decent. I take an extra few minutes for my warm-up, pushing it to 20 minutes. I even throw in a few fast accelerations since today's workout is going to be...violent, for lack of a better term. What kind of workout could be that bad? Lactate tolerance reps.
If you use a power meter, the effort is done in what is known as the CP1 zone...which is your 1 minute critical power (the fastest 1 minute you can do) +/- 5%. For me that zone is 503-557 watts. You're supposed to do 3-5 sets of 4 reps of 30-40sec, with your recovery interval being half of your work interval. That means 15-20 sec of recovery in between reps. That is followed up by 5 minutes recovery between sets.
On paper it doesn't sound too bad, but let me assure you that they are evil.
I am shooting for the 40/20. I do the first one, don't feel too bad, spin easily for the 20 sec, start the 2nd rep and it is immediate and total meltdown. Let's try 30/15 instead. I got 2 reps completed before the check engine light came on. That was it, time to abandon. I was already out there, so I figured I might as well salvage something out of this ride, and decided to get 1.5hrs in total. Let me tell ya, that last 45 min was tough. I was tempted several times to just lay down in the road and let a truck run me over and put me out of my misery.
Next time that I don't sleep well and my body is trying to send a message, I'm gonna pay a bit more attention.
Have you ever had one of those moments where, in retrospect, you should have listened to what your body was saying? When the alarm went off I stirred ('woke up' is too strong for what I did this morning), and began getting my helmet, gloves, glasses, etc. I'd at least like to say that the spirit was willing, but that would be a lie. When it came time to grab the bike off the rack so I could air up the tires I just stood there staring at the bike, having a conversation with myself. It went something like this...
Sean 1: Ya know, I'm kinda tired. Why not go back to sleep and do the ride later this afternoon?
Sean 2: That's not gonna work. A) there's the usual work issues on Tuesday night, and B) you know that afternoon interval sessions don't go as well as morning ones do.
Sean 1: Ok, then what about doing them tomorrow morning, and just get a ride in before the meeting tonight?
Sean 2: I hate to break it to you genius, but that won't work either. We're scheduled to do a long ride tomorrow afternoon with Joe and if we do intervals in the morning we'll be smoked come tomorrow afternoon. And we can't do them on Thursday morning either, because after 3-3 1/2 hrs Wed afternoon I can guarantee that it would not be pretty. Suck it up and lets go!
Sean 1: Fine. Whatever. [grumbles incoherently]
I manage to get myself to my riding location, and once I start riding I wake up and feel pretty decent. I take an extra few minutes for my warm-up, pushing it to 20 minutes. I even throw in a few fast accelerations since today's workout is going to be...violent, for lack of a better term. What kind of workout could be that bad? Lactate tolerance reps.
If you use a power meter, the effort is done in what is known as the CP1 zone...which is your 1 minute critical power (the fastest 1 minute you can do) +/- 5%. For me that zone is 503-557 watts. You're supposed to do 3-5 sets of 4 reps of 30-40sec, with your recovery interval being half of your work interval. That means 15-20 sec of recovery in between reps. That is followed up by 5 minutes recovery between sets.
On paper it doesn't sound too bad, but let me assure you that they are evil.
I am shooting for the 40/20. I do the first one, don't feel too bad, spin easily for the 20 sec, start the 2nd rep and it is immediate and total meltdown. Let's try 30/15 instead. I got 2 reps completed before the check engine light came on. That was it, time to abandon. I was already out there, so I figured I might as well salvage something out of this ride, and decided to get 1.5hrs in total. Let me tell ya, that last 45 min was tough. I was tempted several times to just lay down in the road and let a truck run me over and put me out of my misery.
Next time that I don't sleep well and my body is trying to send a message, I'm gonna pay a bit more attention.
Monday, August 20, 2007
8 days a week
Last week had to be one of the hardest weeks I've had, with regards to getting my hours in. Since it's been so blasted hot I've been less than inspired to go out for any really long rides. As a result, I had to push it right thru to Sunday. I got my hours in, but just barely.
My plan, as I originally mapped it had me doing another 2 weeks of Base, but I've decided to cut that short by 2 weeks and move back into race specific intervals.
So...back to the pain.
My plan, as I originally mapped it had me doing another 2 weeks of Base, but I've decided to cut that short by 2 weeks and move back into race specific intervals.
So...back to the pain.
Saturday, August 18, 2007
Par-tay
Nobody can say that us normally uptight XC race geeks can't let our hair down and get crazy once in a while. The conclusion of the Snowmass finals brought about a 80s themed, post NMBS soiree. For some of the pros it'll be back to business for the World Championships in Slovenia and a pre Olympic test event in Beijing.
Thursday, August 16, 2007
Behind the eight ball
It's been a heck of a week for getting my hours in. It's Thursday, and I have a whopping 4hrs so far...and I'm supposed to log 9.5 for the week. You do the math. It has been so friggin' hot that I've not really been that motivated to go out for 2 or more hours in one shot. I think I'm gonna have to do some 2-a-days for the remainder of the week.
Today was a great ride. Joe and I rode to the town of DeFuniak Springs so he could drop some papers off to his wife. We were supposed to meet her at 6:45pm, which would give us about an hour's worth of daylight to get back to the car. It shouldn't have been a problem. It took us just over 50 minutes to get there, so the return trip should not have been a problem...but you know what they say about the best laid plans of mice and men. She didn't show, and didn't show. After numerous attempts to reach her on her cell phone, we find out that she had just gotten off work and was at least 45 min away from DeFuniak. It was 7:15. There's no decision to be made...we can't wait, we've got to roll.
It was gonna be up to me to set the pace that would get us back before it was totally dark. The terrain is rolling, and while the hills are not long, they're steep. On the way out, I had dropped Joe on the first climb, and he didn't catch back on until I stopped to wait for him.This is why I was gonna have to do the bulk of the work.
The first couple of hills I'm not doing well, I feel like I'm bogging down. At this point Joe is hanging right there with me and I'm glad that one of us is feeling good, cause we're gonna need someone to get us back fast. A few minutes later and my legs come around. We're on of the longer climbs and I didn't really realize that I had done it, but I made an acceleration, and I heard Joe make a weird sound. I thought he had made a bad shift and was grumbling over it. I later learned that sound I heard was him cracking. I had a good gap on him over the hills, and when I hit some flat ground I slowed my pace for him to catch back on.
Once he was back on I kicked it into overdrive and let him hold my wheel. I don't know if it was the motivation of not wanting to get stuck out on the road in the middle of nowhere with it being pitch black or what, but I was cruising. I was like Superman. It's the kind of day that you hope to have come race day.
Ohh, and even though it's been since 2005 that Joe last competed, I am going to relish the satisfaction of cracking a Semi-pro.
Now, if you'll excuse me...between bouts of gloating, I've got to figure out how I'm gonna get 5.5hrs of riding in between tomorrow and Sunday.
Today was a great ride. Joe and I rode to the town of DeFuniak Springs so he could drop some papers off to his wife. We were supposed to meet her at 6:45pm, which would give us about an hour's worth of daylight to get back to the car. It shouldn't have been a problem. It took us just over 50 minutes to get there, so the return trip should not have been a problem...but you know what they say about the best laid plans of mice and men. She didn't show, and didn't show. After numerous attempts to reach her on her cell phone, we find out that she had just gotten off work and was at least 45 min away from DeFuniak. It was 7:15. There's no decision to be made...we can't wait, we've got to roll.
It was gonna be up to me to set the pace that would get us back before it was totally dark. The terrain is rolling, and while the hills are not long, they're steep. On the way out, I had dropped Joe on the first climb, and he didn't catch back on until I stopped to wait for him.This is why I was gonna have to do the bulk of the work.
The first couple of hills I'm not doing well, I feel like I'm bogging down. At this point Joe is hanging right there with me and I'm glad that one of us is feeling good, cause we're gonna need someone to get us back fast. A few minutes later and my legs come around. We're on of the longer climbs and I didn't really realize that I had done it, but I made an acceleration, and I heard Joe make a weird sound. I thought he had made a bad shift and was grumbling over it. I later learned that sound I heard was him cracking. I had a good gap on him over the hills, and when I hit some flat ground I slowed my pace for him to catch back on.
Once he was back on I kicked it into overdrive and let him hold my wheel. I don't know if it was the motivation of not wanting to get stuck out on the road in the middle of nowhere with it being pitch black or what, but I was cruising. I was like Superman. It's the kind of day that you hope to have come race day.
Ohh, and even though it's been since 2005 that Joe last competed, I am going to relish the satisfaction of cracking a Semi-pro.
Now, if you'll excuse me...between bouts of gloating, I've got to figure out how I'm gonna get 5.5hrs of riding in between tomorrow and Sunday.
Tuesday, August 14, 2007
Las minute save
A new week has started, and with it another big week of miles, miles, miles. Originally I was going to do a full month of Base, but I've been thinking that might be a little overkill. I'm tossing around cutting that number in half. Right now I'm leaning in that direction, but I'm gonna see how things go this week.
For those keeping score, I managed to scrape together my miles last week. After Friday's death march I thought I was just gonna have to scratch those last hours. Fortunately, an impromptu late afternoon ride on Saturday with my neighbor changed all that.
For those keeping score, I managed to scrape together my miles last week. After Friday's death march I thought I was just gonna have to scratch those last hours. Fortunately, an impromptu late afternoon ride on Saturday with my neighbor changed all that.
Sunday, August 12, 2007
Gettin' it done
If you've been following the saga of embattled '06 Tour De France winner Floyd Landis, then you know he committed to race the Leadville 100. Originally, Lance was gonna do it, and then right after that Floyd came on board. Lance bailed on it, but Floyd kept to his word.
Well, yesterday was the big day. I'm thrilled that Floyd went out there and took care of some business. Despite a crash and a flat, he finished in 7:00:30, only 2 minutes behind first place. The crash happened early in the race, and as I understand it, the flat came near the end. That flat may very well have made the difference between 1st and 2nd. There's no denying it, the man has some skills.
I would love to see Floyd do more mtb events when/if he's cleared, but considering the lack of money in mtbing I can't blame him for going back to the road side.
Well, yesterday was the big day. I'm thrilled that Floyd went out there and took care of some business. Despite a crash and a flat, he finished in 7:00:30, only 2 minutes behind first place. The crash happened early in the race, and as I understand it, the flat came near the end. That flat may very well have made the difference between 1st and 2nd. There's no denying it, the man has some skills.
I would love to see Floyd do more mtb events when/if he's cleared, but considering the lack of money in mtbing I can't blame him for going back to the road side.
Friday, August 10, 2007
Running on empty
I don't know if it was the heat or the hours I put in yesterday, but today was the hardest 1.5hrs I've ever done. All I was doing was some endurance paced stuff, but by the 1 hr mark I was starting to wither. Right now I'm tired...tired like I am after a 3+hr ride.
I was supposed to be finishing up my week with a 3hr ride tomorrow, but I don't think that is gonna happen. I might have to push that final ride to Sunday,
I was supposed to be finishing up my week with a 3hr ride tomorrow, but I don't think that is gonna happen. I might have to push that final ride to Sunday,
The end of an era
The Armstrong era has well and truly come to an end. Team Discovery Channel is folding up camp. Tailwind Sports cites the current status of pro cycling as the reason that they are pulling out.
There are those that feel it is a case of "good riddance", due mainly to the tired argument that Lance doped, Bruyneel's leadership, yadda, yadda, yadda.
Despite your feelings about Lance or US Postal/Discovery Channel, losing one of the winningest cycling teams in the history of the sport...and it being the only US based ProTour team is not good for US cycling or cycling in general.
You certainly can't dismiss this based solely on the team's ethics, or lack of. There's not one team out there that doesn't/hasn't had its problems. What does it say in the bible?..."let ye who is without sin cast the first stone." Losing teams, any teams, is not good for the sport right now. I consider myself an optimist, but there's no denying that pro cycling is on the ropes right now.
Here's hoping that the worst is behind us.
There are those that feel it is a case of "good riddance", due mainly to the tired argument that Lance doped, Bruyneel's leadership, yadda, yadda, yadda.
Despite your feelings about Lance or US Postal/Discovery Channel, losing one of the winningest cycling teams in the history of the sport...and it being the only US based ProTour team is not good for US cycling or cycling in general.
You certainly can't dismiss this based solely on the team's ethics, or lack of. There's not one team out there that doesn't/hasn't had its problems. What does it say in the bible?..."let ye who is without sin cast the first stone." Losing teams, any teams, is not good for the sport right now. I consider myself an optimist, but there's no denying that pro cycling is on the ropes right now.
Here's hoping that the worst is behind us.
Thursday, August 09, 2007
One year anniversary
This time last year I took possession of my very first road bike...a 2006 Giant TCR C3. In that time I've made a few additions/changes, including a couple of saddle swaps, and a Power Tap power meter (which I love!)
It's been a great bike. I've not had any problems with it and I've logged almost 7000 miles since getting it. Living in pancake flat Florida I've found out that with my compact crankset I am severely undergeared. I notice it most on group rides and the Tuesday Worlds. Other than that though, I don't have any complaints.
It's been a great bike. I've not had any problems with it and I've logged almost 7000 miles since getting it. Living in pancake flat Florida I've found out that with my compact crankset I am severely undergeared. I notice it most on group rides and the Tuesday Worlds. Other than that though, I don't have any complaints.
Wednesday, August 08, 2007
Tuesday, August 07, 2007
Race schedule addition
I've just added a new race to my calendar. The Piney Hills Classic, held in Ruston, La. sounds like it should be a blast! It's a 2 day stage mtb race. On Saturday there is a Time Trial and Short Track race, and then on Sunday is the XC event. Since watching the STXC at Sugar Mtn I've been eager to experience the pain of a short track event, and this looks to be my chance.
It's the last weekend of October, and as such will most likely be my last event of the year. It should be fun.
It's the last weekend of October, and as such will most likely be my last event of the year. It should be fun.
Sponsor update
I'm thrilled to announce that I've picked up a new sponsor for the remainder of the '07 season. Dedicated Athlete will be helping to fuel me at my races. DA make some great products, with their Rapid Recharge recovery drink being probably the best recovery mix on the market.
Monday, August 06, 2007
It begins again
After what amounted to a week off, I'm back to business. Today I start rebuilding for the remainder of my season. Since I've not had any weeks over 8hrs in well over a month, I'm gonna do a couple weeks of Base to rebuild my aerobic capacity. I originally had a full month of it planned, but I think that might be a little overkill. I think I might go for 2 weeks of Base, and see how things are at that time.
Friday, August 03, 2007
Photo bloggin'
First up, Mt Snow...
Pro Men's XC
Shimano Tech support, working on a shifting problem on my bike.
Sugar Mtn...
Pro Men XC
Some downhill action
Pro Men STXC
Pro Women's STXC
Pro Men's XC
Shimano Tech support, working on a shifting problem on my bike.Sugar Mtn...
Pro Men XC
Some downhill action
Pro Men STXC
Pro Women's STXC
Tuesday, July 31, 2007
Slippin' and Slidin' at Sugar
Ok, I'm finally at some internet access...access that actually has some speed to it.
How 'bout we get to the gory details of my race at Sugar Mtn? I had returned from Vermont with the hopes that things would be dry for the NC race, as I'd had more than my share of wet riding. Alas, that was not to be. In any event, I was looking for some redemption after some bad juju got the better of me at Mt Snow. I didn't get to pre ride the course until late Friday afternoon, but as I was already familiar with the course, it was no big deal. There were some changes, but nothing too dramatic.
I was quite surprised when I came around the corner and saw this. Not exactly the kind of stuff you expect to see on/near a cross country mtb course.
There was some mud in attendance on the course, but the climbs were all rideable. The techy descents were kinda iffy. If the course dried any at all, the technical parts would be rideable as well.
Wouldn't you know it...it rained in the early hours Saturday. What you had been able to ride the day before, now had to be walked, unless you wanted to expend valuable energy trying to pedal up it. This race was about getting across the finish line first, not about your ability to clean a muddy climb. You burn to much energy getting thru the mud and you might not have anything left for the rest of the race.
The race starts well, in fact, I get the holeshot. I came to my senses though, and backed off the gas a bit. Getting the holeshot, only to crack 15 min later was not in my race strategy. A couple guys come around me, and at this point I'm more than willing to let them go, but keep them in sight. This race is pretty tough, in that the steepest climbs are at the beginning of the course. There are three steep pitches within the first mile or so. By the second pitch I notice the leaders are starting to get a gap on me. The legs are feeling a little heavy, and I just can't produce the effort to reel the front guys in. My effort keeps the rest of the pack off my back, but I just can't close the gap...in fact, over the course of the first lap the gap grows to the point where I've lost sight of the leaders.
I'm nearing the section where the course levels some, and I notice that one fella is riding back up to me. I dig deep to get over the last of the climbing so I can recover and gain some speed on the flatter ground. My effort works and I don't see that guy again. I motor up the last big climb, and while not as steep as the early stuff, it is a real kick in the nuts, as it just keeps going and going. Once you get to the top though, you're pretty much home free. A little singletrack, and a few rolling paved/gravel roads and you're ready to descend down the mountain so you can repeat the pain...I mean process.
I had originally hoped/planned to ride as much of the techy stuff as possible, but the rain had really messed that up. What had been good lines the day before were no longer the good lines. The "lines" were just that...lines. A tire wide groove thru greasy, sticky black mud. If your wheel went out of the groove, then you most likely would lose momentum due to sliding out, catching a rock/root, running into a tree, or a combination of. If you stop and/or crash, then the chances of remounting were slim...so it then becomes time to do your best cyclocrosser impression.
It made me feel better that some of the pros had to "hike-a-bike" it as well.
I make it thru the last technical section intact, and then I'm rewarded with a fast, if slippery, descent to the base of the mountain...so I can do it all over again. Hitting the climbs a second time, I can feel that my legs are slowing down more and more. I maintain a decent tempo, but my legs don't have the snap that I'm used to. By the time I hit the final long climb I'm spinning just trying to keep a rhythm going. I may have been stronger than I thought, as I never ever saw any of the guys behind me, but I sure felt slow and tired.
The straightaway to the descent finally appears, and now all I have to do is ride smart and not make any stupid mistakes. I'd still like to hit the good lines and ride most of the hard stuff, but I certainly won't risk too much on this last lap.
I catch onto the wheel of a rider from one of the younger classes and ride behind(not for lack of trying to get around him though) him to the finish line.
As I cross the finish line, I hear the announcer say that I was in 4th place. All things considered, getting a podium spot didn't hurt my feelings at all. Imagine my surprise though, when I'm standing at the awards ceremony and they call my name for 3rd place.
Yep, a bronze medal.
My podium spot at Sugar was redemption for Mt Snow. If I had been at 100% form/fitness I have no doubt that I would not have let those guys ride away from me on the first lap...but, that's racing. Sometimes you've got it, and sometimes you don't. I fought hard that day, and had to dig deep to get the placing I did. It is a result that I am as pleased with as any win I've had to date.
This week will be a transition week, where I won't do any structured training. When I ride, it will be purely for fun. I've also got to plan out the remainder of my 2007 race schedule. There are several races to choose from over the next few months.
Ohh, I've also got one hell of a cleaning job to do on my bike.
I sprayed off my bike after the race, and it is still dirtier than it gets in 3 months of riding here in Florida.
Over the next few days I'll post pics from both races.
How 'bout we get to the gory details of my race at Sugar Mtn? I had returned from Vermont with the hopes that things would be dry for the NC race, as I'd had more than my share of wet riding. Alas, that was not to be. In any event, I was looking for some redemption after some bad juju got the better of me at Mt Snow. I didn't get to pre ride the course until late Friday afternoon, but as I was already familiar with the course, it was no big deal. There were some changes, but nothing too dramatic.
I was quite surprised when I came around the corner and saw this. Not exactly the kind of stuff you expect to see on/near a cross country mtb course.There was some mud in attendance on the course, but the climbs were all rideable. The techy descents were kinda iffy. If the course dried any at all, the technical parts would be rideable as well.
Wouldn't you know it...it rained in the early hours Saturday. What you had been able to ride the day before, now had to be walked, unless you wanted to expend valuable energy trying to pedal up it. This race was about getting across the finish line first, not about your ability to clean a muddy climb. You burn to much energy getting thru the mud and you might not have anything left for the rest of the race.
The race starts well, in fact, I get the holeshot. I came to my senses though, and backed off the gas a bit. Getting the holeshot, only to crack 15 min later was not in my race strategy. A couple guys come around me, and at this point I'm more than willing to let them go, but keep them in sight. This race is pretty tough, in that the steepest climbs are at the beginning of the course. There are three steep pitches within the first mile or so. By the second pitch I notice the leaders are starting to get a gap on me. The legs are feeling a little heavy, and I just can't produce the effort to reel the front guys in. My effort keeps the rest of the pack off my back, but I just can't close the gap...in fact, over the course of the first lap the gap grows to the point where I've lost sight of the leaders.
I'm nearing the section where the course levels some, and I notice that one fella is riding back up to me. I dig deep to get over the last of the climbing so I can recover and gain some speed on the flatter ground. My effort works and I don't see that guy again. I motor up the last big climb, and while not as steep as the early stuff, it is a real kick in the nuts, as it just keeps going and going. Once you get to the top though, you're pretty much home free. A little singletrack, and a few rolling paved/gravel roads and you're ready to descend down the mountain so you can repeat the pain...I mean process.
I had originally hoped/planned to ride as much of the techy stuff as possible, but the rain had really messed that up. What had been good lines the day before were no longer the good lines. The "lines" were just that...lines. A tire wide groove thru greasy, sticky black mud. If your wheel went out of the groove, then you most likely would lose momentum due to sliding out, catching a rock/root, running into a tree, or a combination of. If you stop and/or crash, then the chances of remounting were slim...so it then becomes time to do your best cyclocrosser impression.
It made me feel better that some of the pros had to "hike-a-bike" it as well.I make it thru the last technical section intact, and then I'm rewarded with a fast, if slippery, descent to the base of the mountain...so I can do it all over again. Hitting the climbs a second time, I can feel that my legs are slowing down more and more. I maintain a decent tempo, but my legs don't have the snap that I'm used to. By the time I hit the final long climb I'm spinning just trying to keep a rhythm going. I may have been stronger than I thought, as I never ever saw any of the guys behind me, but I sure felt slow and tired.
The straightaway to the descent finally appears, and now all I have to do is ride smart and not make any stupid mistakes. I'd still like to hit the good lines and ride most of the hard stuff, but I certainly won't risk too much on this last lap.
I catch onto the wheel of a rider from one of the younger classes and ride behind(not for lack of trying to get around him though) him to the finish line.
As I cross the finish line, I hear the announcer say that I was in 4th place. All things considered, getting a podium spot didn't hurt my feelings at all. Imagine my surprise though, when I'm standing at the awards ceremony and they call my name for 3rd place.
Yep, a bronze medal.My podium spot at Sugar was redemption for Mt Snow. If I had been at 100% form/fitness I have no doubt that I would not have let those guys ride away from me on the first lap...but, that's racing. Sometimes you've got it, and sometimes you don't. I fought hard that day, and had to dig deep to get the placing I did. It is a result that I am as pleased with as any win I've had to date.
This week will be a transition week, where I won't do any structured training. When I ride, it will be purely for fun. I've also got to plan out the remainder of my 2007 race schedule. There are several races to choose from over the next few months.
Ohh, I've also got one hell of a cleaning job to do on my bike.
I sprayed off my bike after the race, and it is still dirtier than it gets in 3 months of riding here in Florida.Over the next few days I'll post pics from both races.
Thursday, July 26, 2007
In between
I haven't dropped off the face of the planet...I'm currently stuck in dial-up hell. That's why I haven't added any more pics, but I'll do it as soon as I can poach some wi-fi.
I've been taking it really easy this week, as my legs were pretty sore after Vermont. The good news is, the legs are back to normal. Yay!
Tomorrow morning I'll be heading over to Banner Elk for the Sugar Mtn NMBS race. It looks like conditions will be kinda damp, but it can't be any worse than Mt Snow was, so it's all good.
I've been taking it really easy this week, as my legs were pretty sore after Vermont. The good news is, the legs are back to normal. Yay!
Tomorrow morning I'll be heading over to Banner Elk for the Sugar Mtn NMBS race. It looks like conditions will be kinda damp, but it can't be any worse than Mt Snow was, so it's all good.
Saturday, July 21, 2007
US National Mudfest
My pre-ride on Thursday was messy, to say the least, but it was nothing compared to race day. On paper, conditions should've improved. The rain had stopped in the wee hours of Friday morning, and the sun came out. Unfortunately, this made the course even nastier. Thursday, the mud wasn't too much worse than dirty water, but Friday the mud was the consistency of peanut butter.
The fire road climbs were the only sections that benefited from the sun coming out. Even then there were a couple sections that the steepness combined with the mud meant that you were "hike-a-biking" it.
I probably spent 20 or so minutes per lap walking/running my bike. Thank God the organizers reduced our race down to 2 laps...I could not imagine doing that course (in that condition) 3 times, or even the original 4.
My race didn't go as I had envisioned it. Not 50 ft from the line I go down...right in front of LOTS of people. My drivetrain locked up. My chain hung up or something and I came to a stop as if I had grabbed my brakes. Actually, it was the second time it happened within 50ft, but the first time I was able to keep moving and get the chain freed/unhooked. I get up and check my bike over, and I don't SEE anything wrong. No visible chainsuck or anything, so I hop back on the bike and try and catch back on to the group that is almost a minute ahead of me.
I try not to panic and up my pace so high that I crack, but I still manage to reel a few people in on the climb. Thru the first "techniclimb"(credit for that term goes to Adam Craig) and I'm like WTF? Why am I all over the place? I had been so focused on my drivetrain when I fell, and subsequently trying to catch my competitors that I failed to notice that I'd jacked up my handlebars, and they were crooked. I stop and have to use my multitool to get my handlebars straight. Meanwhile, guys are going past me. Dammit! I get going again, but by this time my HR is not where I'd want it to be...all the drama has me all flustered. Gotta calm down and focus on the race. Just pretend like all this crap didn't happen.
At every climb I catch riders, so I'm doing pretty good. Something that will haunt me thru the entire race though is some overly worn cleats. I either had trouble clipping in, or my foot coming unclipped...always at inopportune moments. I knew they were worn before the race and I had a spare set, but I didn't want to change them out last minute and risk positioning them wrong and causing me some knee pain or somethin'. In retrospect I should've put them on. It was frustrating, because I was doing really well at riding the techy stuff, but if I had to hop off for whatever reason and then I wanted to hop back on, and clip in while moving. Try bobbing over rocks and roots trying to clip in and not bust your ass. I was constantly stopping and starting because of it.
The mud was really taking its toll. Riding, walking, it all sapped the energy out of you. The mud was so thick and sticky in places that I almost walked out of my shoes on several occasions. I make it thru the first lap more or less unscathed, but I have no idea where I am in the standings.
The second lap is a carbon copy of the first lap, without falling in the starting chute. The final insult added to the injury was some cramping. I could pedal without cramping...only the hardest low cadence efforts brought on the twinges of pain. It was the walking that really hurt, and of course there were places I had to walk.
The cramps subside with about 10-15 minutes to go and provides me with the opportunity to drop the hammer as I head for the finish line.
Even with all the drama I finished 18th out of 29 riders. What I am most pleased about is how well I rode the technical stuff. Many of the techy descents I was just bombing down them. Two weeks ago if I had seen pictures of the technical areas I would've said I'd be walking them...no way would I ride that stuff.
It was a hard race, but I'm glad I did it, as it ended up being a personal victory. Who knows how well I would've placed if it weren't for all those annoyances.
I have pictures from the weekend, and I'll post them when I get a chance.
The fire road climbs were the only sections that benefited from the sun coming out. Even then there were a couple sections that the steepness combined with the mud meant that you were "hike-a-biking" it.
I probably spent 20 or so minutes per lap walking/running my bike. Thank God the organizers reduced our race down to 2 laps...I could not imagine doing that course (in that condition) 3 times, or even the original 4.
My race didn't go as I had envisioned it. Not 50 ft from the line I go down...right in front of LOTS of people. My drivetrain locked up. My chain hung up or something and I came to a stop as if I had grabbed my brakes. Actually, it was the second time it happened within 50ft, but the first time I was able to keep moving and get the chain freed/unhooked. I get up and check my bike over, and I don't SEE anything wrong. No visible chainsuck or anything, so I hop back on the bike and try and catch back on to the group that is almost a minute ahead of me.
I try not to panic and up my pace so high that I crack, but I still manage to reel a few people in on the climb. Thru the first "techniclimb"(credit for that term goes to Adam Craig) and I'm like WTF? Why am I all over the place? I had been so focused on my drivetrain when I fell, and subsequently trying to catch my competitors that I failed to notice that I'd jacked up my handlebars, and they were crooked. I stop and have to use my multitool to get my handlebars straight. Meanwhile, guys are going past me. Dammit! I get going again, but by this time my HR is not where I'd want it to be...all the drama has me all flustered. Gotta calm down and focus on the race. Just pretend like all this crap didn't happen.
At every climb I catch riders, so I'm doing pretty good. Something that will haunt me thru the entire race though is some overly worn cleats. I either had trouble clipping in, or my foot coming unclipped...always at inopportune moments. I knew they were worn before the race and I had a spare set, but I didn't want to change them out last minute and risk positioning them wrong and causing me some knee pain or somethin'. In retrospect I should've put them on. It was frustrating, because I was doing really well at riding the techy stuff, but if I had to hop off for whatever reason and then I wanted to hop back on, and clip in while moving. Try bobbing over rocks and roots trying to clip in and not bust your ass. I was constantly stopping and starting because of it.
The mud was really taking its toll. Riding, walking, it all sapped the energy out of you. The mud was so thick and sticky in places that I almost walked out of my shoes on several occasions. I make it thru the first lap more or less unscathed, but I have no idea where I am in the standings.
The second lap is a carbon copy of the first lap, without falling in the starting chute. The final insult added to the injury was some cramping. I could pedal without cramping...only the hardest low cadence efforts brought on the twinges of pain. It was the walking that really hurt, and of course there were places I had to walk.
The cramps subside with about 10-15 minutes to go and provides me with the opportunity to drop the hammer as I head for the finish line.
Even with all the drama I finished 18th out of 29 riders. What I am most pleased about is how well I rode the technical stuff. Many of the techy descents I was just bombing down them. Two weeks ago if I had seen pictures of the technical areas I would've said I'd be walking them...no way would I ride that stuff.
It was a hard race, but I'm glad I did it, as it ended up being a personal victory. Who knows how well I would've placed if it weren't for all those annoyances.
I have pictures from the weekend, and I'll post them when I get a chance.
Wednesday, July 18, 2007
Vermont...
Foggy, rainy, Vermont.
It has been raining all dang day. Yesterday was nice, but I was doing some sightseeing and didn't pre-ride the course. I would've slipped in a ride today, but I was trying to install some more appropriate tires for the conditions, and it didn't go as planned. So... tomorrow, in between the rainstorms I'll fit in a lap or two.
I'm holding out for an improvement in the weather before Friday @ 11am.
It has been raining all dang day. Yesterday was nice, but I was doing some sightseeing and didn't pre-ride the course. I would've slipped in a ride today, but I was trying to install some more appropriate tires for the conditions, and it didn't go as planned. So... tomorrow, in between the rainstorms I'll fit in a lap or two.
I'm holding out for an improvement in the weather before Friday @ 11am.
Monday, July 09, 2007
The Emperor's New Clothes
My new kit finally came in. If nothing else, I'll at least look like I know what I'm doing.
Morning Cup O' Pain
My pre-race taper began last week and continues this week with a modest 5.5hrs. I had another successful workout today. I don't know what it is, but since last week, all of my interval sessions have gone off like clockwork. The only thing I can think of is that I have more energy in the morning. In the past, my afternoon attempts at doing intervals have met with mixed results.
I'm just gonna accept it, and not ruin a good thing... I'll keep doing all my intervals in the morning.
I leave Thursday for NC for a couple days, before continuing my drive up to Vt.
I'm just gonna accept it, and not ruin a good thing... I'll keep doing all my intervals in the morning.
I leave Thursday for NC for a couple days, before continuing my drive up to Vt.
Saturday, July 07, 2007
London Calling
With a max wattage like that, perhaps I should be racing the Tour!
Ok, so should I call Bullsh*t, or do you want to?
I would love to think that I could hit a max of almost 2000 watts, but alas, that number was an aberrant reading.
Ohh well, there goes my chance of mixing it up with Tom Boonen and Robbie McEwen.
On a completely unrelated note... Today I finished up my week with Anaerobic Capacity intervals. It's been a great week on the bike! I successfully completed all my workouts, which is something I've not done in a long time.
Anaerobic Capacity intervals:
Warm up- 20min <68%
Ride- 3x2min 135%
Recover 1min between sets
Easy pace-3min <68%
Ride- 3x1min 150%
Recover 1min between sets
Easy pace- 3min <68%
Ride- 3x30sec 200%
Recover 1min between sets
Cool down- 15min <68%
Now it's time for a much deserved break. Next week I'll only do 2 interval sessions, one of which will be some hill climbing when I'm up in North Carolina next weekend as I make my way up to Vermont.
Thursday, July 05, 2007
Bringin' it
This is turning into a good week on the bike. I've pulled off two consecutive days of successfully completed interval sessions. V02max yesterday, and sub threshold today.
Sub Threshold ("sweet spot") workout:
Warm up- 15min <68%
Blowout effort- 5min 100%
Easy pace- 5min <68%
Ride- 2x20min 88-94%
Recover 15min between sets
Ride, +105rpm-8-10x1min 85-95%
Cool down- 15min <55%
Tomorrow will be an easy day, and then I plan on wrapping up the week with some intense Anaerobic capacity intervals on Saturday.
I leave next week for Vermont, so these harder efforts this week are super important.
Sub Threshold ("sweet spot") workout:
Warm up- 15min <68%
Blowout effort- 5min 100%
Easy pace- 5min <68%
Ride- 2x20min 88-94%
Recover 15min between sets
Ride, +105rpm-8-10x1min 85-95%
Cool down- 15min <55%
Tomorrow will be an easy day, and then I plan on wrapping up the week with some intense Anaerobic capacity intervals on Saturday.
I leave next week for Vermont, so these harder efforts this week are super important.
Wednesday, July 04, 2007
It's about damn time!
It feels like it's been ages since I got in some good intervals...wait a minute, it has been ages since I've gotten any intervals in, good or otherwise. Mystery solved. Nevermind. Nothing to see here. Move along.
Seriously though, I had one of those great days on the bike. V02 max intervals were on the menu today...
V02 max intervals
Warm up- 15min <70% FTP (Functional Threshold Power)
Ride- 6x3 min 117% FTP
Recover 3min between sets
Easy pace- 5-6min <70% FTP
Ride- 4x2min 113-120% FTP
Recover 3min between sets
Cool down- 15min <70% FTP
I did all my sets and hit my target wattage numbers. And, the weather cooperated! It wasn't too hot and it didn't rain (which it did quite a bit of yesterday, but that is a story for another time).
Now I think I'm gonna go see Transformers...for a second time.
Seriously though, I had one of those great days on the bike. V02 max intervals were on the menu today...
V02 max intervals
Warm up- 15min <70% FTP (Functional Threshold Power)
Ride- 6x3 min 117% FTP
Recover 3min between sets
Easy pace- 5-6min <70% FTP
Ride- 4x2min 113-120% FTP
Recover 3min between sets
Cool down- 15min <70% FTP
I did all my sets and hit my target wattage numbers. And, the weather cooperated! It wasn't too hot and it didn't rain (which it did quite a bit of yesterday, but that is a story for another time).
Now I think I'm gonna go see Transformers...for a second time.
Sunday, July 01, 2007
Hell ride
On Saturday, several of us did a ride to the gates of hell...and it looked an awful lot like the country roads of N Florida. The ride started off well enough, but the temperature started to take its toll. I went thru 5 bottles in 3hrs 45min and I was still dehydrated by the time I got home. I felt like crap. My head was pounding, my legs were weak, and I was mildly dizzy. When I got in the shower, I just sat down in the tub...didn't have the energy to stand there.
I won't be doing that again any time soon.
I won't be doing that again any time soon.
Thursday, June 28, 2007
How's your mental game?
In athletic endeavors, many people focus their training almost completely on the physical aspect and ignore the mental training. If you want to give your mental game a boost, I highly recommend you pick up the movie Peaceful Warrior.
The movie is based on Way of the Peaceful Warrior, by Dan Millman. It is an entertaining, inspirational movie with some powerful lessons. I highly recommend it.
The movie is based on Way of the Peaceful Warrior, by Dan Millman. It is an entertaining, inspirational movie with some powerful lessons. I highly recommend it.
Tuesday, June 26, 2007
Time...err, reality check
Over on MTBR, there is this guy that has been stepping up his training to enter a harder class. He asked if he should go sport or expert (he did limited racing the previous year). Most people suggested he try at least a couple of races in Sport class. Well, he started comparing his times from riding the courses, and figured he'd place well in expert. He also saw that his FTP numbers were comparable to those in the expert class...
Now, as any of you who do any racing know, there's more to racing than just numbers. You may have an incredible one lap time, but how will that time hold up for 3,4, or 5 laps at race pace? Numbers mean very little, except as a marker for potential. At this year's Bump n Grind, I had a one lap time that, using this guy's reasoning, would've given me a decent expert class finish. But. I was going all out for a race that I knew was only one lap of the 17 mile course. I didn't have another lap in me at that pace.
No surprise, the guy got his ass handed to him in the expert class, and he's downgrading to sport. He took a big mental blow over it, and that was worse than getting beat like a rented mule.
He learned a hard lesson. Numbers are all well and good, but nothing beats the experience of getting out and racing your bike.
Now, as any of you who do any racing know, there's more to racing than just numbers. You may have an incredible one lap time, but how will that time hold up for 3,4, or 5 laps at race pace? Numbers mean very little, except as a marker for potential. At this year's Bump n Grind, I had a one lap time that, using this guy's reasoning, would've given me a decent expert class finish. But. I was going all out for a race that I knew was only one lap of the 17 mile course. I didn't have another lap in me at that pace.
No surprise, the guy got his ass handed to him in the expert class, and he's downgrading to sport. He took a big mental blow over it, and that was worse than getting beat like a rented mule.
He learned a hard lesson. Numbers are all well and good, but nothing beats the experience of getting out and racing your bike.
Saturday, June 23, 2007
Smoked like a cheap cigar
I am totally wiped out.
Thursday I got a late start, so I had to adjust my plans somewhat. I was planning on doing some intervals, but the 3rd Thursday of the month is the club road TT. Trying to do intervals on the same road as the TT seemed like a recipe for some frustration on my part. I figured I'd go out and do the TT and then do my intervals afterwards....damn, was that overly optimistic.
I put in a solid effort and ended up with the second fastest time of the day (the guy with the fastest time was using a full on TT bike, complete with aero bars and rear disc wheel). I completed the 10 mile course in 24:53, and in the process saw a new high mark for my threshold power, so all in all not a bad afternoon. No surprise that my legs didn't have any more high intensity efforts left in them.
Friday my legs were still toast, but I went out anyway. What possessed me to go for 2hrs, with almost an hour and a half of that ridden at Tempo level, I'll never know. The legs didn't have much snap, but I was powering along nicely.
Today I managed an hour and a half, but at a much lower pace. The last couple of days had fully caught up to me.
Time for some much earned rest. I say that, but watch...I'll probably hop on the trainer tomorrow afternoon or somethin'.
Thursday I got a late start, so I had to adjust my plans somewhat. I was planning on doing some intervals, but the 3rd Thursday of the month is the club road TT. Trying to do intervals on the same road as the TT seemed like a recipe for some frustration on my part. I figured I'd go out and do the TT and then do my intervals afterwards....damn, was that overly optimistic.
I put in a solid effort and ended up with the second fastest time of the day (the guy with the fastest time was using a full on TT bike, complete with aero bars and rear disc wheel). I completed the 10 mile course in 24:53, and in the process saw a new high mark for my threshold power, so all in all not a bad afternoon. No surprise that my legs didn't have any more high intensity efforts left in them.
Friday my legs were still toast, but I went out anyway. What possessed me to go for 2hrs, with almost an hour and a half of that ridden at Tempo level, I'll never know. The legs didn't have much snap, but I was powering along nicely.
Today I managed an hour and a half, but at a much lower pace. The last couple of days had fully caught up to me.
Time for some much earned rest. I say that, but watch...I'll probably hop on the trainer tomorrow afternoon or somethin'.
Thursday, June 21, 2007
Did it happen?
So did I get my intervals in today? Nope. Dammit to hell. It wasn't for a lack of trying though. Had some fairly strong wind today, and it played havoc with my ride. It's kinda hard to explain... before starting the intervals, my workout called for doing 5 min @ 100% my FTP. Now, typically by the end of that 5 minutes my body can't wait for it to be over. Today though, I was cruising along in excess of my FTP and was pretty comfortable doing it. I kept having to look down to make sure I hadn't let my power drop. My HR averaged 157 bpm and only hit a peak of 163. I was pushing a bit lower cadence, but not that much lower. Maybe the combination of the headwind and the lower cadence did it?
In lieu of the intervals several of us hooked up for a group ride, which was a make-up for the normal Tuesday Worlds, since it got rained out. If I had done my intervals I probably would've gotten shelled before it was over with, but as it is I rode really strong. Now if I can just get some good intervals in...
In lieu of the intervals several of us hooked up for a group ride, which was a make-up for the normal Tuesday Worlds, since it got rained out. If I had done my intervals I probably would've gotten shelled before it was over with, but as it is I rode really strong. Now if I can just get some good intervals in...
Wednesday, June 20, 2007
Why now?
North Florida hasn't gotten a whole lot of rain lately, which is not so good for the plant life, but it's been great for training. Well, starting on Monday the rain gods decided to rectify the problem. I'm not talkin' our usual light sprinkle...nosiree, we're talking full blown rain storms which culminated yesterday with thunder and lightning and some minor flooding.
As a result it really gummed up my training plans. Monday I was forced onto the trainer. I could go into one of my "I hate riding on the trainer" diatribes, but I'll save everyone and just leave it alone.
So, here we are in the middle of the week and I have yet to get an interval session in. Fortunately the weather is supposed to be better today, so I think I'll be able to get some quality training in. Hopefully. Check back to see if it happened or not.
As a result it really gummed up my training plans. Monday I was forced onto the trainer. I could go into one of my "I hate riding on the trainer" diatribes, but I'll save everyone and just leave it alone.
So, here we are in the middle of the week and I have yet to get an interval session in. Fortunately the weather is supposed to be better today, so I think I'll be able to get some quality training in. Hopefully. Check back to see if it happened or not.
Friday, June 15, 2007
Hurt locker. Population 1
This has been a strange week for training. I can't place my finger on it, but it's like I couldn't get in the groove of things. Yesterday I did my first interval session of the week. I guess it was the fact that I didn't get my first intervals done until Thursday that made things kinda screwy.
Speaking of yesterday...that was one of the hardest days I've had on the bike. Things started off ok. I did my usual warm-up, and then proceeded to do some anaerobic capacity intervals, which went fairly well. After my intervals were done, the plan was to hook up with this guy visiting from Pennsylvania, and get some good mileage in. This guy is pretty fast, but I wasn't too worried about maintaining the pace. My, how things can change. One of the local hammers latched onto us, and what I thought was gonna be a brisk ride turned into the Thursday Worlds.
I did the best I could, but the legs were fast running out of gas. I'd drift off the back, and catch back on....off the back, catch back on, till finally at about 3-4 miles out from the parking area I got well and truly dropped. I had nothing left in the legs.
When I got home I was toast. I've never come home feeling that whipped before...ever.
Fortunately I feel better today. Good enough to do some riding, albeit easy.
Now, if I can just get in one more interval session before the end of the week (and without going on a hammer ride afterwards).
Speaking of yesterday...that was one of the hardest days I've had on the bike. Things started off ok. I did my usual warm-up, and then proceeded to do some anaerobic capacity intervals, which went fairly well. After my intervals were done, the plan was to hook up with this guy visiting from Pennsylvania, and get some good mileage in. This guy is pretty fast, but I wasn't too worried about maintaining the pace. My, how things can change. One of the local hammers latched onto us, and what I thought was gonna be a brisk ride turned into the Thursday Worlds.
I did the best I could, but the legs were fast running out of gas. I'd drift off the back, and catch back on....off the back, catch back on, till finally at about 3-4 miles out from the parking area I got well and truly dropped. I had nothing left in the legs.
When I got home I was toast. I've never come home feeling that whipped before...ever.
Fortunately I feel better today. Good enough to do some riding, albeit easy.
Now, if I can just get in one more interval session before the end of the week (and without going on a hammer ride afterwards).
Sunday, June 10, 2007
MTB racing vs road racing
I was perusing the latest issue of Velonews, and in an article about Georgia Gould, Luna Chix Mgr Waldek Stepniowski summed up why mtn bike racing is so different from road racing. He said, and I quote," During the race no one is your friend except your teammates, but on the final lap, they're all bitches."
You won't hear Johan Bruyneel saying that.
You won't hear Johan Bruyneel saying that.
Saturday, June 09, 2007
Gimpy
I was supposed to have 9.5 hrs of training this week, but as soon as I hurt my knee at the BnG last Sunday, I knew that wasn't gonna happen. Fast forward to Saturday, and I have a whopping 3hrs and change for the week. I at least got some good intervals in today, and I hope to get another round of them tomorrow. So, while quantity will be low for the week, the quality will be pretty decent.
Next week I'll be able to get back to my normal training load. The knee is still sore to press on it, but at least it doesn't hurt to ride...so next week I'll be good to go.
In other news, I've obtained another sponsor for the 2007 season. I want to give a big shout out to the fine folks at Crank Brothers! They make some awesome products and I am thrilled to be affiliated with them.
Next week I'll be able to get back to my normal training load. The knee is still sore to press on it, but at least it doesn't hurt to ride...so next week I'll be good to go.
In other news, I've obtained another sponsor for the 2007 season. I want to give a big shout out to the fine folks at Crank Brothers! They make some awesome products and I am thrilled to be affiliated with them.
Wednesday, June 06, 2007
After it's all said and done
Today I got out on the bike for the first time since the race. My knee is still a little achy, but it felt decent while riding. Tomorrow I hope to start back with my intervals.
While I'm pleased overall with my race, I have had a chance to analyze it some. I was only 1 minute off the podium, and 2 minutes off of 2nd place, and I have no doubt that I could've been 2 minutes faster. A mistake I made, and I know that this alone would've made a huge difference in my time, was that on some of the tight and twisty stuff I sat in a couple times instead of passing as soon as I could. I was using it as an opportunity to get a breather, but I should've just sucked it up and slipped past the slower riders ASAP. I have to remember that while stepping up the pace hurts, everyone is hurting, so I need to just go for it.
Here's a video of the race...
While I'm pleased overall with my race, I have had a chance to analyze it some. I was only 1 minute off the podium, and 2 minutes off of 2nd place, and I have no doubt that I could've been 2 minutes faster. A mistake I made, and I know that this alone would've made a huge difference in my time, was that on some of the tight and twisty stuff I sat in a couple times instead of passing as soon as I could. I was using it as an opportunity to get a breather, but I should've just sucked it up and slipped past the slower riders ASAP. I have to remember that while stepping up the pace hurts, everyone is hurting, so I need to just go for it.
Here's a video of the race...
Monday, June 04, 2007
Bump n Grind, or Bumps n Bruises: Race Report
After my DNF a month ago, I was looking forward to a good, solid race. I've heard about the awesome trails at Oak Mtn, just outside of Birmingham, Al but I've never ridden there...until now. The local club, BUMP(Birmingham Urban Mtn Pedalers), have been putting on the BUMP-n-Grind for 13 years. With such a long standing history, I expected a good race that was well organized. I wasn't disappointed.
Saturday afternoon I gave the course a pre ride. I originally thought of doing 2 laps, but since the course is 17 miles, I didn't want to overdo it and tire myself out.
Instead of riding multiple laps, I figured I'd re ride the difficult parts. The most techy section of the course is the infamous "Blood Rock".
I made 3 attempts at it, and never did clean the whole section. My most successful attempt/s came after I stiffened up my suspension. My first attempt felt like I was going down on a pogo stick. Once I changed the suspension settings (which is how I ran my suspension for the race the next day) it made things much more controlled.
I was told that many times someone in front of you blows it and you end up walking down it anyway, so I decided that discretion was indeed the better part of valor. I love mtn bike racing, but I have a life outside it, and a broken collarbone doesn't fit into my larger life plans.
Coming around that tree(in the middle of the image) is the tricky part. If you can get around it, you're essentially home free.
I felt good about the course, and my chances for success. The bike was dialed in, and I felt good, all I needed to do was relax and get ready to throw down the next morning.
The plan was to get to the park around 8:30, so I could finally get in a proper warm-up. A solid warm-up routine has been problematic for me in the past, and I think it has affected me some. This time I was gonna get a good warm-up in if it was the last thing I did.
I didn't get to the park as early as I wanted, and with trying to get water bottles filled and other million little things you have to do before a race, I started to doubt whether I was going to get the full warm up I wanted/needed to do. Just after 9am I grabbed the road bike and headed out for that all important warm-up. Keep in mind, my race was due to start at 9:58.
I got the warm up in like I wanted, but it almost made me late for my race...which would've really steamed my clams.
I got back to the car with about 10 minutes to go before my race. I had a race before the race, trying to get my race helmet, gloves, change shoes, grab my bike and go to the bathroom in time. I rolled up to the start line with only a couple minutes to spare.
When I started my HR monitor, I expected my HR to be quite high, with trying to rush to get to the line and stressing over potentially missing my race, but all was well.
From the start line, the course weaves thru the trees and sidewalks adjacent to the lake, before heading down road to the entrance to the singletrack. There was plenty of room for the group to thin out before hitting the tight twisty stuff, or so I thought.
I'm sitting at the back end of the second row, so getting out front at the start was not an issue. The horn sounds and I give it my best sprinting impression. Now, don't ask me what place I was in at this time, as I have no clue. I'm thinking midpack at this point. The ground was really dry, and this opening part of the race was dusty, with a capital 'D'. As we get closer to the trail entrance, I pass a rider here and there, but no major shake-ups in the placings. My position wouldn't change much until the first section of doubletrack, where passing is easy. Even then I only gain a couple spots. I expected the big shake-up to come on the long climb.
I was really surprised at how the group stayed together for most of the race. I've never encountered a race situation like that before. In past races, not long after the race starts you're practically riding by yourself. Not here though.
As the race progressed, more and more riders were dropping off the pace, and we weren't even to the climb yet. I was now feeling really good about my chances of climbing up some spots on the climb.
Exiting the singletrack onto the second jeep road signified that the climb was upon us. This climb is a kick in the pants. It's not particularly steep (although it does have some steep sections), but it is just long, long, long. Almost immediately, riders were put into difficulty and fell off the pace. Because there were so many different groups on the course it was almost impossible to tell if you were passing your class, or another. I had the strategy of passing everyone I could.
About 10 minutes into the climb I almost met with disaster. I was coming up on a guy and he had someone passing him on his right, so I decided to pass on his left. Passing on the left meant that I was near the edge of a drop off. As I came along side this guy, another rider started passing on his right, and the guy moved towards me to let the other guy pass. We tangle handlebars and I'm the one that goes down...almost going over the side in the process. No harm was done, but it could've ruined my race. It was my fault, as I should've said that I was passing. I'm back on my bike and I manage to reel back those who got past me when I went down.
On the climb, BUMP had set up a neutral feed zone, where volunteers were giving out bottles of gatorade, and spraying water on racers backs. Let me tell you, that was most welcome...especially the spray of cool water on my back!
I was still surprised at the 'train' or riders on the climb. As far as I could see, there were riders spread out on the climb, and we all had one thing in common, we were all suffering.
I hit the crest of the climb, and that is where things finally thinned out. The trail follows the ridgeline of the mtn, and I rode for quite a bit without seeing another rider. I put it in the big ring and hammered it, and I started reeling in some folks. A volunteer waving me towards the singletrack entrance signified that Blood Rock was not far away. I'm zoomin' right now and the adrenaline is pumping. How will I do on the rock? A guy has caught up to me and follows close behind as I start down Blood Rock. I get down the first few sections just fine, but as I have to make that right turn I cut it to close and have to unclip. Dammit! Almost had it! I run down the rest, and hop back on the bike. The next section is a rock filled fast descent. I bombed down it for all I was worth. I hit a max speed of 30mph on that section. Mucho fun, even if I was hanging on for life.
The next few miles go by without any drama. I come across some riders who are from other classes once in a while, but for the most part I'm riding by myself. I'm probably about a mile and a half from the end and I wash out in a corner and cut my left knee up pretty good. As I'm getting back on my bike I'm feeling the twinges of a cramp, but as I start pedaling it passes. Whew, that was close.
The "1 mile to go" marker was a most welcomed sight. The pain in my left knee was starting to affect my power, but I wasn't about to lay down now. I was this close and I wasn't gonna let anyone pass me.
I exit the singletrack for the final time and in an effort to get the best possible time I can, I sprint for the finish line...at which time I cramped up. It didn't hit me until I stopped pedaling and tried to sit back down. The legs totally locked up. Fortunately, pedaling eased it up.
I was totally spent afterwards. For not being an overly tough course, that has to be the hardest/most intense mtn bike race I've ever been in.
Race results take some time to get posted, but I feel that I did pretty darn good and no matter what my placing is I'm happy with my race. I raced my best, and I left it all out on the course. It was a 100% effort.
When the results were finally posted, my effort was good for 7th place. My time was like 1:17. I really wanted a top 5 result, but I'm very pleased with my performance. There were probably 25-30 in my class, so my placing was better than mid pack.
I made a visit to the Aid Station to get my knee cleaned up, and I was amazed at the number of people with injuries. Mostly scrapes and cuts (and oddly, quite a few people had banged up the left knee, just like I did), but ambulances made two trips to the hospital, and at least one rider was being brought down with a suspected broken arm and that would've made a 3rd hospital run. There may have been more. I guess that it was because of the ground being so dry which made things kinda slippery in the corners.
Saturday afternoon I gave the course a pre ride. I originally thought of doing 2 laps, but since the course is 17 miles, I didn't want to overdo it and tire myself out.
Instead of riding multiple laps, I figured I'd re ride the difficult parts. The most techy section of the course is the infamous "Blood Rock".
I made 3 attempts at it, and never did clean the whole section. My most successful attempt/s came after I stiffened up my suspension. My first attempt felt like I was going down on a pogo stick. Once I changed the suspension settings (which is how I ran my suspension for the race the next day) it made things much more controlled.
I was told that many times someone in front of you blows it and you end up walking down it anyway, so I decided that discretion was indeed the better part of valor. I love mtn bike racing, but I have a life outside it, and a broken collarbone doesn't fit into my larger life plans.
Coming around that tree(in the middle of the image) is the tricky part. If you can get around it, you're essentially home free.I felt good about the course, and my chances for success. The bike was dialed in, and I felt good, all I needed to do was relax and get ready to throw down the next morning.
The plan was to get to the park around 8:30, so I could finally get in a proper warm-up. A solid warm-up routine has been problematic for me in the past, and I think it has affected me some. This time I was gonna get a good warm-up in if it was the last thing I did.
I didn't get to the park as early as I wanted, and with trying to get water bottles filled and other million little things you have to do before a race, I started to doubt whether I was going to get the full warm up I wanted/needed to do. Just after 9am I grabbed the road bike and headed out for that all important warm-up. Keep in mind, my race was due to start at 9:58.
I got the warm up in like I wanted, but it almost made me late for my race...which would've really steamed my clams.
I got back to the car with about 10 minutes to go before my race. I had a race before the race, trying to get my race helmet, gloves, change shoes, grab my bike and go to the bathroom in time. I rolled up to the start line with only a couple minutes to spare.
When I started my HR monitor, I expected my HR to be quite high, with trying to rush to get to the line and stressing over potentially missing my race, but all was well.
From the start line, the course weaves thru the trees and sidewalks adjacent to the lake, before heading down road to the entrance to the singletrack. There was plenty of room for the group to thin out before hitting the tight twisty stuff, or so I thought.
I'm sitting at the back end of the second row, so getting out front at the start was not an issue. The horn sounds and I give it my best sprinting impression. Now, don't ask me what place I was in at this time, as I have no clue. I'm thinking midpack at this point. The ground was really dry, and this opening part of the race was dusty, with a capital 'D'. As we get closer to the trail entrance, I pass a rider here and there, but no major shake-ups in the placings. My position wouldn't change much until the first section of doubletrack, where passing is easy. Even then I only gain a couple spots. I expected the big shake-up to come on the long climb.
I was really surprised at how the group stayed together for most of the race. I've never encountered a race situation like that before. In past races, not long after the race starts you're practically riding by yourself. Not here though.
As the race progressed, more and more riders were dropping off the pace, and we weren't even to the climb yet. I was now feeling really good about my chances of climbing up some spots on the climb.
Exiting the singletrack onto the second jeep road signified that the climb was upon us. This climb is a kick in the pants. It's not particularly steep (although it does have some steep sections), but it is just long, long, long. Almost immediately, riders were put into difficulty and fell off the pace. Because there were so many different groups on the course it was almost impossible to tell if you were passing your class, or another. I had the strategy of passing everyone I could.
About 10 minutes into the climb I almost met with disaster. I was coming up on a guy and he had someone passing him on his right, so I decided to pass on his left. Passing on the left meant that I was near the edge of a drop off. As I came along side this guy, another rider started passing on his right, and the guy moved towards me to let the other guy pass. We tangle handlebars and I'm the one that goes down...almost going over the side in the process. No harm was done, but it could've ruined my race. It was my fault, as I should've said that I was passing. I'm back on my bike and I manage to reel back those who got past me when I went down.
On the climb, BUMP had set up a neutral feed zone, where volunteers were giving out bottles of gatorade, and spraying water on racers backs. Let me tell you, that was most welcome...especially the spray of cool water on my back!
I was still surprised at the 'train' or riders on the climb. As far as I could see, there were riders spread out on the climb, and we all had one thing in common, we were all suffering.
I hit the crest of the climb, and that is where things finally thinned out. The trail follows the ridgeline of the mtn, and I rode for quite a bit without seeing another rider. I put it in the big ring and hammered it, and I started reeling in some folks. A volunteer waving me towards the singletrack entrance signified that Blood Rock was not far away. I'm zoomin' right now and the adrenaline is pumping. How will I do on the rock? A guy has caught up to me and follows close behind as I start down Blood Rock. I get down the first few sections just fine, but as I have to make that right turn I cut it to close and have to unclip. Dammit! Almost had it! I run down the rest, and hop back on the bike. The next section is a rock filled fast descent. I bombed down it for all I was worth. I hit a max speed of 30mph on that section. Mucho fun, even if I was hanging on for life.
The next few miles go by without any drama. I come across some riders who are from other classes once in a while, but for the most part I'm riding by myself. I'm probably about a mile and a half from the end and I wash out in a corner and cut my left knee up pretty good. As I'm getting back on my bike I'm feeling the twinges of a cramp, but as I start pedaling it passes. Whew, that was close.
The "1 mile to go" marker was a most welcomed sight. The pain in my left knee was starting to affect my power, but I wasn't about to lay down now. I was this close and I wasn't gonna let anyone pass me.
I exit the singletrack for the final time and in an effort to get the best possible time I can, I sprint for the finish line...at which time I cramped up. It didn't hit me until I stopped pedaling and tried to sit back down. The legs totally locked up. Fortunately, pedaling eased it up.
I was totally spent afterwards. For not being an overly tough course, that has to be the hardest/most intense mtn bike race I've ever been in.
Race results take some time to get posted, but I feel that I did pretty darn good and no matter what my placing is I'm happy with my race. I raced my best, and I left it all out on the course. It was a 100% effort.
When the results were finally posted, my effort was good for 7th place. My time was like 1:17. I really wanted a top 5 result, but I'm very pleased with my performance. There were probably 25-30 in my class, so my placing was better than mid pack.
I made a visit to the Aid Station to get my knee cleaned up, and I was amazed at the number of people with injuries. Mostly scrapes and cuts (and oddly, quite a few people had banged up the left knee, just like I did), but ambulances made two trips to the hospital, and at least one rider was being brought down with a suspected broken arm and that would've made a 3rd hospital run. There may have been more. I guess that it was because of the ground being so dry which made things kinda slippery in the corners.
My BUMP-N-Grind souvenir
After I nurse my wounds, it will be back to the training grind for my next races in July.
Saturday, June 02, 2007
BUMP'n-n-Grindin'
Things have been quiet on the blogging front this week. I'm currently in Birmingham, Al for the 13th Annual Bump-n-Grind. The course is awesome, and I'm on form...feelin' really good. As I said, the course is great, with "Blood Rock" living up to its reputation. Depending on how I feel when I get to Blood Rock, I might hike-a-bike part of it.
Time to get some rest.
Once I'm back home I'll post a recap and some pics.
Time to get some rest.
Once I'm back home I'll post a recap and some pics.
Tuesday, May 29, 2007
Camp
I'm back home now, and my impromptu training camp went off as planned. Saturday's 63 miles thru the mountains was epic. I've never done that much climbing before. While not excessively steep, the climb up Cullowhee Mtn rd was a real kick in the pants, because it came late in the day so I was pretty tired as I hit the base of the climb. I thought the crest would never come...it just kept going and going and going. The high point of the ride is the descent down Walnut Creek Rd...what a ride!!! The best thrill ride in the area.
Saturday night the legs were tired and sore, and I wasn't sure if I was gonna be able to effectively do any riding on Sunday. Sunday morning came and I felt pretty good, so I decided to do a shorter route and stop at around the 30 mile mark. Except for getting turned around, the ride went well. I finished the weekend with over 11K of climbing, and my goal was 10K.
Now it's time for a light 5hrs as I prep for this weekend's race up in Birmingham.
Crossing the Continental Divide, East Coast style.
Christmas Tree country.
Saturday night the legs were tired and sore, and I wasn't sure if I was gonna be able to effectively do any riding on Sunday. Sunday morning came and I felt pretty good, so I decided to do a shorter route and stop at around the 30 mile mark. Except for getting turned around, the ride went well. I finished the weekend with over 11K of climbing, and my goal was 10K.
A great way to end a day of hard riding.
Now it's time for a light 5hrs as I prep for this weekend's race up in Birmingham.
Friday, May 25, 2007
Training Camp
I'm up in North Carolina for a business get-together/retreat, and I decided to turn it into an impromptu Climbing based training camp. There is no shortage of roads that go up, so I figured it would be a good way to accumulate some elevation in the legs. I started yesterday, by doing some anaerobic capacity hill repeats, and then an early morning jaunt thru some backcountry roads. Tomorrow and Sunday will be the epic days though. I'll probably log 8-10K of climbing by the time I head home.
If I remember, I'll take some pics along the way.
If I remember, I'll take some pics along the way.
Saturday, May 19, 2007
Devil dogs
I finished this week off with 11+ hrs instead of the planned 10. Today's ride clocked in at around 85 miles. It wasn't a great ride. First off, the batteries on my Powertap died about 10 min into the ride, we got chased by Cujo and his cousin, and then I got a flat tire due to some glass.
On the topic of Cujo...what is it about Rednecks and their dogs? There's nothin' wrong with having a dog, but why give them free reign to terrorize cars and cyclists, or anyone else unfortunate enough to pass by?
On the topic of Cujo...what is it about Rednecks and their dogs? There's nothin' wrong with having a dog, but why give them free reign to terrorize cars and cyclists, or anyone else unfortunate enough to pass by?
Friday, May 18, 2007
The Power of one
I'm closing out my first week of Build 1:Reloaded. I still have 3hrs to finish up my weekly hours, but today wrapped up my intervals.
Anaerobic capacity intervals were the order of the day. They went well. They hurt, but they went well. It was one of the best training weeks I've had...for whatever reason.
I'll be very pleased to keep up this kind of quality training!
Anaerobic capacity intervals were the order of the day. They went well. They hurt, but they went well. It was one of the best training weeks I've had...for whatever reason.
Graph of today's effort.
I'll be very pleased to keep up this kind of quality training!
Stunned
If you've not been following the Landis doping hearing, then you missed some real fireworks.
I have just one thing to say to Will Geoghegan...
Thursday, May 17, 2007
Zzzzzzz
I've been trying to follow the live video broadcast of the Landis hearing. Now I'm not gonna say it's boring, but it's coma inducing, and should be a member of the barbituate family. There should be a warning about operating heavy machinery while watching this.
I really want to know how this case is transpiring, but trying to follow the technobabble is very very hard. I think I'm gonna stick with reading the daily summaries that are posted at the end of the day, over at TBV.
I really want to know how this case is transpiring, but trying to follow the technobabble is very very hard. I think I'm gonna stick with reading the daily summaries that are posted at the end of the day, over at TBV.
Wednesday, May 16, 2007
The best
Do you know what the best part of a really good/hard workout is? The shower afterwards. You can be totally spent after a ride, and the post ride shower is like a new lease on life.
Ahhh.
Ahhh.
Sunday, May 13, 2007
Breather
Not that I was wearing out or anything, but the transition phase I had this week was much needed. 5hrs of nothing in particular. I did the Tuesday World's, got out on the mtn bike a couple times, did the Sat. club ride, and then wrapped up the week with a light 1hr ride today.
Tomorrow I ramp back up the intensity. I'll be re-doing Build 1 to prepare for my next batch of 'A' races in July. I also have the Bump-n-Grind in 3 weeks.
Speaking of tomorrow, Floyd Landis' hearing begins. I'm gonna keep my fingers crossed that it goes well for him.
Tomorrow I ramp back up the intensity. I'll be re-doing Build 1 to prepare for my next batch of 'A' races in July. I also have the Bump-n-Grind in 3 weeks.
Speaking of tomorrow, Floyd Landis' hearing begins. I'm gonna keep my fingers crossed that it goes well for him.
Thursday, May 10, 2007
Suspensions for everyone
Anymore, the road cycling scene isn't the same unless there is some doping drama.There's no shortage of it this year, just take your pick: T-Mobile, Basso & Scarponi, Hamilton, and a couple other rider suspensions for good measure. So, here we are again, practically on the eve of a Grand Tour and the anti-dopes are rushing around trying to show the world how serious they are about the fight against doping, by getting teams to suspend riders "implicated" in Operation Puerto.
I'm really disappointed in Basso, and he deserves whatever he gets, but the powers that be really need to find a better system than suspending riders due to implication. Got concrete proof... in hand? Suspend/ban away to your heart's content.
I would rather see a low profile investigation, whereby nothing is announced to the public until the Anti-Doping Agency/s are ready to pounce on a rider/team/etc., instead of this on again off again crap. "You can't ride, you're implicated in the current investigation. There's no real evidence against you, you can race. It appears as if there's more evidence, we're not gonna allow you to race." It has gotten old and tired.
I'm really disappointed in Basso, and he deserves whatever he gets, but the powers that be really need to find a better system than suspending riders due to implication. Got concrete proof... in hand? Suspend/ban away to your heart's content.
I would rather see a low profile investigation, whereby nothing is announced to the public until the Anti-Doping Agency/s are ready to pounce on a rider/team/etc., instead of this on again off again crap. "You can't ride, you're implicated in the current investigation. There's no real evidence against you, you can race. It appears as if there's more evidence, we're not gonna allow you to race." It has gotten old and tired.
Tuesday, May 08, 2007
Postcards from the Edge
I decided to toss up a few pics from my...adventure. The first few are from the race, or the day before the race. The last couple are from the huge climb I did up to Cataloochee Ranch.
The opening stretch of the course...a very damp course.
along with the fun or nightmare, depending on your point of view.
Nice and slippery.
Slick roots thrown in for good measure.
The aforementioned mud, adhered to my rig.
2200ft of ascent in just under 3 miles.
Your typical winding mtn rd.
And damn steep too!
The opening stretch of the course...a very damp course.The singletrack begins...
along with the fun or nightmare, depending on your point of view.
Nice and slippery.
Slick roots thrown in for good measure.
The aforementioned mud, adhered to my rig.Fie Top Rd in Maggie Valley, NC
2200ft of ascent in just under 3 miles.
Your typical winding mtn rd.
And damn steep too!
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