Sunday, May 29, 2011
Monday, May 23, 2011
ICC 3 hour solo MTB Race
What looked to be yet another wash out for MTB racing turned out to be one of the best days of the week. The forecast for the week and weekend was bleak but the race venue dodged several showers/storms, even the night before. Some say it was due to the control race promoters had over the arch and some Jedi mind power; I believe they must have this power as the trail could not have been better.
Saturday I checked the radar several times during the night, all still looked good and I began to think this thing was really going to happen. Sunday AM all good, game on.
I arrived early enough to take my time getting ready and time to get in a full lap before we started racing. Once I hit the trail I knew I had a shot of doing well, this is my kind of trail. I like a trail that focuses on fitness more so than a technical rocky type trail. Much like a cross race this trail was fast, flowy with lots of variety. Awesome trail!
I was able to share a pit with team mate Mark who was doing the 6 hour race along with Ira and John who were doing the 6 hour team; thanks for the shade under the tent.
Race started at noon with a 200 yard run to our bikes. I would say 150 riders, 40 or more in the 3 hour solo field all starting the run at the same time.
Run was good, on the bike with about 10 or so in front of me including Chris Ploch, Tim Kakouris, and Jay Srothman who were also in the 3 hour event.
photo by Adam
Did not know at the time but I was in 4th place starting the first lap. I could see a group about 15 seconds ahead of me as we entered the woods that looked to be Jay, Tim, Sam Moore (6 hour racer) and a few others.
I caught and passed Jay to finish out lap 1 @ 38 min/ 229 NP watts not counting the run time.
Lap two I was alone for most of the lap with the exception of seeing Tim and Sam from time to time. I think they were about 20 seconds up. Near the end of the lap Sam had fallen off the pace with Tim.
Lap 2: 41 min 198 MP watts.
As I started lap 3 I was told I was in third place and could see Tim again down the trail as we were now in a wide open field with good line of site. Fully motivated knowing where I stood in the race I put the hammer down to close the gap a bit on Tim. Back in the trees my goal was to keep a good pace and clean lines.
About half way into the lap I caught Tim and just stayed there. The plan to was play defense now and just sit on his wheel for the rest of the lap to see how things played out. As we approached the end of this lap I took the time to eat and drink really well before starting the 4th lap. I lost his wheel doing this as he got at least a 10 second gap on me.
Lap 3: 42 min 190NP watts
Starting lap 4 as we crossed the wooden bridge I caught back up to Tim then attacked all the way down the open open field trail. I had a good gap as I entred the woods, from there to the end I focused on consistent power and clean lines.
Lap 4: 43.5 min with 183 NP watts.
Still under the 3 hour mark I could do one more lap as long as I finished that lap under 3 hours and 30 min for the entire race, if not the lap would not count. I was sitting at 2 hours and 45 min, I would have to do a 45 min or less lap for that lap to count.
Only problem was I played my 4th lap as it was going to me my, so I waited for Tim to enter the finish area to see what he would do. If he was going out again I would follow, if not I would not, we would take 2nd and 3rd. He said he was done, that was it, I took 2nd and he took 3rd with Chris Ploch up the trail doing a 5th lap for 1st.
Foggy brain from racing I guess, I did not think of other riders behind Tim and I. A few minutes later Jay entered the finish area and went out for a 5th lap attempting to beat the 3hour 30 min cut off. If he finished under that he would beat both Tim and I.
Jay put in a good 5th lap but missed the cut off by 1 min. That was close.
Podium was Chris, Me and Tim, Jay ended up 4th.
Most MTB races you are all alone with very little interaction with your competitors, other times you get to interact with your competition. Having Tim to chase and then later work to stay away from elevated the race experience to one of the best races I've been a part of. Then you throw in a well organized professional event, well it does just not get any better.
I took home some cool stuff for my effort.
As I drove home storms started to pop up, the 6 hours racers did get wet and they had to cut it short I hear by 30 min or so.
Today I get to analize the power data, that's part of the fun too.
109 days til cross!
Saturday I checked the radar several times during the night, all still looked good and I began to think this thing was really going to happen. Sunday AM all good, game on.
I arrived early enough to take my time getting ready and time to get in a full lap before we started racing. Once I hit the trail I knew I had a shot of doing well, this is my kind of trail. I like a trail that focuses on fitness more so than a technical rocky type trail. Much like a cross race this trail was fast, flowy with lots of variety. Awesome trail!
I was able to share a pit with team mate Mark who was doing the 6 hour race along with Ira and John who were doing the 6 hour team; thanks for the shade under the tent.
Race started at noon with a 200 yard run to our bikes. I would say 150 riders, 40 or more in the 3 hour solo field all starting the run at the same time.
Run was good, on the bike with about 10 or so in front of me including Chris Ploch, Tim Kakouris, and Jay Srothman who were also in the 3 hour event.
photo by Adam
Did not know at the time but I was in 4th place starting the first lap. I could see a group about 15 seconds ahead of me as we entered the woods that looked to be Jay, Tim, Sam Moore (6 hour racer) and a few others.
I caught and passed Jay to finish out lap 1 @ 38 min/ 229 NP watts not counting the run time.
Lap two I was alone for most of the lap with the exception of seeing Tim and Sam from time to time. I think they were about 20 seconds up. Near the end of the lap Sam had fallen off the pace with Tim.
Lap 2: 41 min 198 MP watts.
As I started lap 3 I was told I was in third place and could see Tim again down the trail as we were now in a wide open field with good line of site. Fully motivated knowing where I stood in the race I put the hammer down to close the gap a bit on Tim. Back in the trees my goal was to keep a good pace and clean lines.
About half way into the lap I caught Tim and just stayed there. The plan to was play defense now and just sit on his wheel for the rest of the lap to see how things played out. As we approached the end of this lap I took the time to eat and drink really well before starting the 4th lap. I lost his wheel doing this as he got at least a 10 second gap on me.
Lap 3: 42 min 190NP watts
Starting lap 4 as we crossed the wooden bridge I caught back up to Tim then attacked all the way down the open open field trail. I had a good gap as I entred the woods, from there to the end I focused on consistent power and clean lines.
Lap 4: 43.5 min with 183 NP watts.
Still under the 3 hour mark I could do one more lap as long as I finished that lap under 3 hours and 30 min for the entire race, if not the lap would not count. I was sitting at 2 hours and 45 min, I would have to do a 45 min or less lap for that lap to count.
Only problem was I played my 4th lap as it was going to me my, so I waited for Tim to enter the finish area to see what he would do. If he was going out again I would follow, if not I would not, we would take 2nd and 3rd. He said he was done, that was it, I took 2nd and he took 3rd with Chris Ploch up the trail doing a 5th lap for 1st.
Foggy brain from racing I guess, I did not think of other riders behind Tim and I. A few minutes later Jay entered the finish area and went out for a 5th lap attempting to beat the 3hour 30 min cut off. If he finished under that he would beat both Tim and I.
Jay put in a good 5th lap but missed the cut off by 1 min. That was close.
Podium was Chris, Me and Tim, Jay ended up 4th.
Most MTB races you are all alone with very little interaction with your competitors, other times you get to interact with your competition. Having Tim to chase and then later work to stay away from elevated the race experience to one of the best races I've been a part of. Then you throw in a well organized professional event, well it does just not get any better.
I took home some cool stuff for my effort.
As I drove home storms started to pop up, the 6 hours racers did get wet and they had to cut it short I hear by 30 min or so.
Today I get to analize the power data, that's part of the fun too.
109 days til cross!
Monday, May 16, 2011
Solo ride in the rain
This weekend was wet, It rained all day Saturday and most of Sunday, and on top of that we did not get much past 50 degrees.
Saturday was no big deal as I don't ride on Saturdays anyway. Rhetts run was a bust on Sunday for me due to the wetness of trails, did not feel like racing in the mud and I was looking for a high end effort which I don't get in conditions like that.
So I mapped out a 75 mile route and was pumped to push the pace on this solo venture. All was going normal until mile 26 when it stared to mist then rain. It was a slow rain, nothing to hard that would cause me to call for a pick up, but enough to get my feet, hands and just about everything else soaking wet.
The rain continued for the remainder of the ride. I got some "what the hell is this guy doing out here" looks from a few cars and the folks at the gas station where I filled up with water.
The only bad part was the temps being near 50 and a stiff wind made for cold hands. So cold near the end I could barley squeez my water bottle to get the water out.
In the end I finished the ride strong keeping speed and watts moving upward for just under 4 hours. Banked several HTFU points for that one for sure.
Entire workout (198 watts):
Duration: 3:57:13
Work: 2824 kJ
TSS: 277.4 (intensity factor 0.839)
Norm Power: 218
Distance: 74.882 mi
......................Min Max Avg
Power: ........0..... 553... 198 watts
Cadence: ....30... 196.... 83 rpm
Speed: ........0 .....40.5... 18.9 mph
Duration: 3:57:13
Work: 2824 kJ
TSS: 277.4 (intensity factor 0.839)
Norm Power: 218
Distance: 74.882 mi
......................Min Max Avg
Power: ........0..... 553... 198 watts
Cadence: ....30... 196.... 83 rpm
Speed: ........0 .....40.5... 18.9 mph
116 days til cross!
Sunday, May 15, 2011
1 hour temp workout with a kick
If you are looking for a tempo level workout with a kick to it, this is it. And it's a great work out to compare power files as you do the same workout over time.
Start with a good warm up
For 1 hour set your pace to 76-90% of threshold
Within the hour do a 10 second out of the saddle burst every 3 min @ 185% threshold (20 in all)
I've done this workout now 3 times over the past month.
My threshold is 260w so I was looking to average 197 to 234w for the 1 hour of work
Power bursts at 481w+
For a work out like this I push to hit the upper level of the target the best I can.
Here is a graph of the third work out.
Average watts 238
10 second burst average 483w
Not much to look at unless you compare it to the 1st and 2nd time I did this same work out.
Here is a comparison of the third time, most resent (red) vs the first time (green) I did this. Average power was 26 watts higher and every 10 second power burst was higher by almost an average of 100 watts.
Here are the hard numbers for each of three workouts
You might think a 1 hour interval like this would be boring, it's not. The 3 min 10 seconds bursts keep you on your toes as three min comes up quick. I do this on the Katy trail to limit gear changes and I don't have to worry about stopping for traffic or stop signs.
Now is the rain would stop I might be able to get in a good MTB race one of these days. Really hope we get good weather this week so Indian Camp 3 hour can happen.
Almost here
117 days til cross!
Start with a good warm up
For 1 hour set your pace to 76-90% of threshold
Within the hour do a 10 second out of the saddle burst every 3 min @ 185% threshold (20 in all)
I've done this workout now 3 times over the past month.
My threshold is 260w so I was looking to average 197 to 234w for the 1 hour of work
Power bursts at 481w+
For a work out like this I push to hit the upper level of the target the best I can.
Here is a graph of the third work out.
Average watts 238
10 second burst average 483w
Not much to look at unless you compare it to the 1st and 2nd time I did this same work out.
Here is a comparison of the third time, most resent (red) vs the first time (green) I did this. Average power was 26 watts higher and every 10 second power burst was higher by almost an average of 100 watts.
Here are the hard numbers for each of three workouts
You might think a 1 hour interval like this would be boring, it's not. The 3 min 10 seconds bursts keep you on your toes as three min comes up quick. I do this on the Katy trail to limit gear changes and I don't have to worry about stopping for traffic or stop signs.
Now is the rain would stop I might be able to get in a good MTB race one of these days. Really hope we get good weather this week so Indian Camp 3 hour can happen.
Almost here
117 days til cross!
Monday, May 02, 2011
Training Update
This season I've tweaked the plan just a bit to build a bigger base/ training load before working on the high end stuff. With a good 12 weeks of base behind me and now 1 block of threshhold training complete things continue to grow and develop like I want.
Lots of time in the endurance and tempo range.
Just hit 73.3 CTL after Sundays ride. Hit a good 3 min effort and seeing solid 30 to 60 min numbers.
Good look at last season compared to this season.
More hours on the bike this year and ahead of where my CTL was this same time last year. Looking to reach 95 to 100 CTL before the cross training drop begins. This season I will also do a two week mid cross season CTL build too, this should get me to the end of Jan feeling good.
Saturday I hope to get to the Greensfelder MTB race, that will be a good 3 hour race effort test. Then Rhetts run and Indian Camp 3 hour MTB races.
I'm really looking forward to June; State Road Race and Hellbender RR back to back weekends. For some reason I'm itching to do some raod races.
If you've not checked out the updated HermannCX.com web site you should.
130 til cross starts!
Lots of time in the endurance and tempo range.
Just hit 73.3 CTL after Sundays ride. Hit a good 3 min effort and seeing solid 30 to 60 min numbers.
Good look at last season compared to this season.
More hours on the bike this year and ahead of where my CTL was this same time last year. Looking to reach 95 to 100 CTL before the cross training drop begins. This season I will also do a two week mid cross season CTL build too, this should get me to the end of Jan feeling good.
Saturday I hope to get to the Greensfelder MTB race, that will be a good 3 hour race effort test. Then Rhetts run and Indian Camp 3 hour MTB races.
I'm really looking forward to June; State Road Race and Hellbender RR back to back weekends. For some reason I'm itching to do some raod races.
If you've not checked out the updated HermannCX.com web site you should.
130 til cross starts!
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