House of PAIN!

While I have been back on the bike riding for about a month now, after a 6 month break, yesterday marked my return to structured training. The goal will be to build Power at Threshold up to what it was last year. Given my very dissapointing ride at Town Mountain Hill Climb Friday, I have allot of work to do to salvage the season.

Yesterday was one of my favorite workouts and my clients will tell you i prescribe it allot, I call it LT3. It is 2x20:00 at 95-100% of FTP. Here is the SRM Data for yesterday, I felt pretty decent although the second one was starting to hurt a bit at the end.

SRM #1:
Duration: 19:40 (20:01)
Work: 377 kJ
TSS: 34 (intensity factor 1.019)
Norm Power: 321
VI: 1.01
Pw:HR: 5.91%
Pa:HR: 19.57%
Distance: 7.569 mi
Min Max Avg
Power: 0 477 319 watts
Heart Rate: 145 208 184 bpm
Cadence: 50 108 88 rpm
Speed: 9.3 37.5 23.1 mph
Pace 1:36 6:26 2:36 min/mi
Crank Torque: 0 708 310 lb-in

SRM #2:
Duration: 19:49 (20:01)
Work: 379 kJ
TSS: 34.1 (intensity factor 1.016)
Norm Power: 320
VI: 1
Pw:HR: 9.18%
Pa:HR: -1.76%
Distance: 7.256 mi
Min Max Avg
Power: 0 607 319 watts
Heart Rate: 124 197 187 bpm
Cadence: 55 180 85 rpm
Speed: 8.7 37.3 22.0 mph
Pace 1:37 6:54 2:44 min/mi
Crank Torque: 0 635 323 lb-in

Today was a M1 ride which is basically 45:00 minutes at about 85-90%. At first the legs felt really bad after yesterday, but about 10 minutes into it I loosened up nicely and actually felt great for the rest of the ride. My HR was consistent and it felt pretty easy to hold 300 watts for 45:00. Here is that data:

SRM #1:
Duration: 44:14 (45:03)
Work: 813 kJ
TSS: 71.4 (intensity factor 0.984)
Norm Power: 310
VI: 1.01
Pw:HR: 2.67%
Pa:HR: -6.49%
Distance: 14.774 mi
Min Max Avg
Power: 0 648 306 watts
Heart Rate: 139 185 172 bpm
Cadence: 42 165 81 rpm
Speed: 5.2 43.2 20.0 mph
Pace 1:23 11:30 2:60 min/mi
Crank Torque: 0 610 330 lb-in

Tomorrow is a 1HR z2 ride to the local group ride then about 2 hrs of group ride (unstructured VO2 work hopefully, I like to toy around with those guys ;), and then another 1HR easy ride home. Then its the Asheville speedway race on Wednesday. After that i will be looking forward to at least one day off, probably two.

I heard that my teammate Pete Cannell won the 30+ TT at nationals today, look for a report from him soon!

WIN!

Last weekend PCC athlete Jenny Ives put in an amazing ride to win the womens field, here is her story.

At the start of the 55 mile road race around Wilmington, Lake Placid with a finishing climb up Whiteface mountain road ending just beyond Santa's workshop, I felt a knot tighten in my stomach. I was in for it, I looked around to spot the other women in my race, but it was hard to find their faces since they were buried in the crowd of Cat 3/4 and 35+ men. As if I wasn't frightened enough with the course and the climbs and the twisting descents, now I had to start with the men. I looked for the familiar men's faces I knew from my area and decided that I would stick with them as long as I could. If I could only just sit in the field it would be an easy ride.

I worried some about the climbs, but as I worried I realized I was already 10 miles into the race and I was still riding with them, even after the big climb. I was just amazed, usually I would have been dropped, well I kept going as we approached the twisting decent, I clung to my teammates wheel, who I worked on descending with and put my trust in him, well it worked we actually gapped the field. I felt like I was flying and like this was all too good to be true. As the race went on more and more attacks were taking place, I was able to stay on by grabbing the nearest wheel, I did get gapped close to 26 miles into the race but caught back on with the screaming decent, which actually caught the officials attention asking me if I had permission to descend like I did, I just laughed. For that official to comment on something like that, well let's just say it doesn't happen often. After the descent I noticed it was the start of the feed zone hill, which was a 3 mile climb, I stayed with the boys until just a little over half way and then someone attacked and I went then another attacked and I went and then another, and another, and another, and on this last one I just couldn't go I was done, so I dropped off thinking, man those other women are lucky to stay in there, well, as I looked closer I didn't see one woman, no way I thought. Well I took a breath and thought man this is like a solo break, so I took a drink and popped a GU and rode like crazy for the last 30 miles! I didn't get caught and I didn't see a woman in sight. Well I finished the climb just 3 minutes and 20 seconds ahead of 2nd. I was so excited, this was the first time I won in a break. The race gave me a whole new picture of racing and opened me up to my capabilities, all things I have never experienced before!

Zach, you have taught me so much about riding and how to enjoy it and how to not give up and be patient because my time will come, well you sure know what you are talking about! Thanks for everything, you have shown me a whole new side of my capabilities, I guess you could call it. Thanks again for everything, hope this write up helps some.

NC State RR Championships

This past weekend was the NC State RR championships and also my first racing in a little over 9 months with little training to speak of so far this year.

Saturday. Masters 30-39

Pete Cannell, Rich Malencio and Myself started this masters race with about 60 others. The race was pretty stacked with all of the strong "baby masters" present and seemingly fresh. We were in for 80 miles of pretty flat racing in 90 degree heat. From the gun Bruce Humpries, Hincapie/Coca-Cola, attacked. And I do mean from the gun. Of course none of us thought that would work so we let it roll. He was soon joined by Jay Charles. A case group soon formed of about 8 guys and the break had gained about 2 minutes. Slight panic at this point. We wanted to keep Pete fresh so Rich and I went to the front and tried to chase but the Hincapie guys were having none of it. We both attacked a few times to try and get things rolling but it just wasn't happening.

With about 25 miles to go Rich Harper rolled off the front with absolutely no protest from the field. This I could not believe, it was like no one wanted to race their bikes! I was at the back resting from my earlier efforts an couldn't do anything about it.

The rest of the day saw some of the most negative racing I have ever experienced and it was no fun at all. Last time through the feed zone some guy who had an obvious issue driving his bike just fell over in front of me????? I was gaped and didn't have the desire or fitness to latch back onto the field. I did a cool down lap and then hung it up. Peter ended up about 10th in the field sprint. Harper won.

It was one of the worst days I have had on the bike in a long time and honestly was not very fun.

Sunday Elite 1/2/3 race

The next day we had to do it all over again in the 1/2/3 race. This would prove to be a completely different day even though many of the same guys would be racing, just add a few of the youngster's and some of the older masters. We had 9 guys and were well represented with some pretty good firepower including Pete Cannell (National Champ), Mark Jellous, Jay Cox, Brad Messenger and Myself. We started with 80 riders. The race started out ridiculously fast and for the first 13 mile lap we averaged 30MPH! For the entire race we averaged 27.2 MPH covering the 80 mile course in under 3 hours!

We had a pretty laid back plan, race smart and try to get in every move. The first move to go was awesome on paper Chris Harkey (Hincapie/Coca-Cola), Ryan Jenkins (Carolina Masters), our own Pete Cannell and an Industry Nine rider. This was a pretty strong group of guys and we were more than happy with 1 out of 4, especially considering it was Pete. The break established itself at around a minute and we debated considerably how to handle the field. It was decided that with that many guys still fresh and all of the teams that missed the move, we would not be able to do much to interrupt the chase other than making enemies and possibly causing a crash, so we sat in and waited for the catch/counter and watched for any free rides up to the break. The 4 were off the front for about 28 miles before slowly being reeled in after a hard fight.

The flurry of counter attacks was nuts but nothing really stuck immediately. Jay was doing a really smart thing my marking Terry Huss who we knew would be a big threat. Terry hit it with 3 laps to go and Jay was right there, instant gap. After only about 10 minutes a strong chase group of 10 formed and we put two into that group Mark and Brad. They quickly bridged and it was a strong group of 12 off the front with all of the strong teams represented. It was keep the field in check time for the rest of the day and Brad M, Pete and Myself all rode at the front keeping it together. The only puzzling thing of the day was Hincapie/Coke chasing even though they had a guy in the break, I guess they were not happy with the odds. We were able to keep sticking our nose in there and they could not get an organized chase going. My job was done and I faded back in the field to cruise it in. Pete hung in near the front and did an awesome job winning the field sprint. Unfortunately the blistering pace of the break had taken its toll and our guys were not able to get the win. We finished 9th, 10th, 11th in the break and Peter was 13th with the field sprint. On a positive note we raced really well as a team and were well represented and respected as a powerful team.

It was much nicer on Sunday to be in a good fast positive bike race rather than the surging negative mess from Sunday. I look forward to a successful last half to the season for MOB Cycling.

This week is the Asheville Speedway race on Wednesday and the Asheville TT on Thursday which I will do on the road bike and use it as a good field test.

Back on the bike!

Well, after a 5 month hiatus from the bike with basically no riding (I think i may have done 15 miles twice) I have been back on the bike for a month now.

For those that think/claim that this kind of break would ruin a season, I can honestly say with the utmost conviction that that is not true. After a few recent training races, group rides and field tests, have found that i still have a leg to pedal on! Threshold wattage is not where it was this time last year, but it is close. I will need to get my weight back down about 8 pounds and continue to work on threshold and then VO2 later in the year. I should be back in semi-top form by the last races of the year, when everyone else is burnt out! And then there's cross........

I have noticed that I feel incredibly fresh and have a renewed enthusiasim towards racing. On a personal note, we did move into the new house the beginning of May and it is mostly inhabitable, we just lack a few things to wrap it up. Ill post pictures soon.

The State championship RR's are this weekend. I will ride in the 30-34 on Saturday and then the Pro 1/2 on Sunday. We will see how i hold up to the 2 80 mile races back to back. One thing i don't have much of right now is endurance.

Ill try to post results next week.

Happy to be back and done with the hammer swingin for a while,

Zach

Yes i am alive...

So i have been a bit busy lately, sorry i havent posted i a while. We are busy building our new home which we are now 4 months into. Here are a few pics. Hopefully we will be done by March and i will back on the bike regularly.

2007 National Championship Road Race

Evan and I represented Mock Orange Racing at the 2007 Masters National Championship Road Race, in the 30-34 age group. We were up bright and early at 5 AM for breakfast and large amounts of caffeine. We had decided the night before to ride the 20 miles to the race from the condo rather than drive, this turned out to be a good call as it gave us a good long warm-up, including the killer finishing climb that we would do battle on latter that morning. I also have a feeling it intimidated some of the others racers that we were so confident to put in such a long hard warm-up before such a difficult race.

The field was stacked with the best of the best from all over the country in what is known as the “baby masters” category, including a couple of former pros from teams like Sierra Nevada. There were two teams with 5 guys and the rest were ones and twos. Along with Evan and me, there were 2 Hincapie/Disani riders a CT/Ryobi rider and an unattached rider representing NC. We spoke briefly with the Hincapie guys about working together, but there was nothing set in stone. We all new it was going to be a day of survival.

We rolled to the line for the 8am start along with 49 other riders, and we were off on what would prove to be total chaos racing. The course was a “lollipop” style with about an 11k start leg, an 18k loop and the finish back up the same road we started on. The loop was rolling with some steep but short hills and a brutal 1.5k hill that felt like climbing Grandfather or Mitchell. We rolled down the starting segment and saw speeds near 55mph, turned right and started the first of 4 laps around the circuit, there were a few early attacks including one from the winner of the TT a few days earlier, which I covered, but they were all reeled in. After a few kilometers we came to a sharp left and started the first accent up the “big hill”. One of the things that made it so hard was that you hit it without any speed, literally at about 12mph. After just a few hundred meters, there was an atomic detonation in the field; I swear there must have been a mushroom cloud. The gaps were instant and within seconds there were guys strung out all over the climb for 200 meters. I instantly started closing gaps, I noticed two of NC’s strongest cat 1/2 riders explode and abandon the race. I was already resigned to the fact that I was gone as well, but I kept digging and closing those gaps. At the top of the climb, after about 5 minutes I found myself in what was left of the main field, I looked behind and spotted Evan in a small group of 6 or so that quickly latched back on once we started the decent. After the smoke cleared, we had lost 20% of the field!

A solo move had gone clear on the climb, it was Josh Frick again, the winner of the TT, he was soon joined by 4 others including Dave Fuentes formerly of Sierra Nevada. It was a very dangerous move and we chased hard for the next two laps. Each time up the climb we would loose a few more riders. Going up the climb the 3rd time was probably the hardest and I thought we had lost Evan, but he put in an amazing effort to bring himself and a few other back into the field. Just after he had made it back on, about 500m before the feed zone, the entire 5 Star Fish team out of California made a huge surge up the left side. It was a blatant attack just before the feed zone involving the entire team, obviously planned that way. It was a “cheep shot” to say the least and very un-sportsmanlike. Since we were now going through the feed zone at 28mph, most guys, including Evan and I missed feeds, bottles were flying everywhere and I was almost taken out by a renegade bottle.

The un-cool attack succeeded in splitting the field exactly in half, and the instigators were driving hard. Well, I hadn’t made it up that climb 3 times already to get dropped now so I put in some hard pulls and we finally linked back up. It was just before the last time up the big climb and I was sure I was getting dropped, but managed to stay in connection.

Evan and I both got bottles the last time through the feed zone and were in good shape for the long, steep finishing climb basically 11k of steady steep climbing with a few short rests. As expected the race really blew up at this point, there was a group of 9 that went away early, it eventually split into two groups of 4 with one coming back to us. I was in the second group of 9 or so and Evan made it into the third group of 4. The rest limped there way up the finish, mostly as ones and twos.

All we could do at this point was ride our own pace and hope to survive, and we knew that going into the race. Approaching the finish, Dave Fuentes put in a wicked attack from my group with 1k to go, I responded and caught him at 200m to go. There was an immediate counter, I think it was AT Stamp, Fuentes latched onto his wheel and came around him at the line. I was cooked and was rolled across at the tail of our group of 8.

I had just caught my breath and one minute back, I saw Evan charge out of his group of four and got to the line first, he looked really strong and I was wishing I had had that much kick at the end.

We ended up 18th and 21st 3:41 and 4:41 behind the winner. I am happy with our results considering how tough the course and competition was, but still hungry for next year. We both raced well and got some awesome exposure for the team, I only wish we had had our teammate Jay as the course was tailor made for him and we could have delivered him easily to the start of the climb with the leaders. Oh well, there is always next year.

Catching Up...

Ok so I am officially a bad blogger. It’s hard to keep up with the updates, especially when your life is as busy yet boring as mine.

Lately, we have been preparing for Masters Nationals coming up the first and second weeks of July. I have been particularly working on my TT.

Last week was the monthly Lowes Motor Speedway TT in Charlotte. Back in May I rode the 10 mile course in 20:37, about 29.5 MPH average. This time, after a month of threshold work under my belt, I had the ambitious goal of breaking 20:00 (30 MPH). I calculated the lap times, (it’s a 7 lap race around the race track) that I would need to do to hit my goal.

I had a good start the first 2 laps and was right on my mark, but I was seriously hurting from the pace. Laps 3 and 4 I lost about 5 seconds off of my target pace, laps 5-6 I continued to decline, and by the time I started the last lap I was about 30 seconds behind the pace and basically imploded.

I ended up rolling in with a 20:34, only 3 seconds faster than last month. I was pretty discouraged to say the least and I sulked the whole ride home. The next morning I downloaded my power file from the TT and dissected the ride. I found that my average power for the first 2 laps was about 120% of my threshold, then with each lap my average power declined and by the end of the ride my average power was below threshold! Compared to last months TT, my power was about 20 watts lower for the entire ride.

I was instantly kicking myself and reciting 100 times the three sacred rules of the time trial: DON’T GO OUT TO HARD, DON’T GO OUT TO HARD, DON’T GO OUT TO HARD. Had I rode more conservatively, I would have started out right at threshold power and slowly inched up the pace and hammered the last 2 laps. I would have ended up with a much faster ride. Sure I improved my time due to the crazy effort on the first two laps, but I could have been much better, maybe around 20:10 or so if I had rode smarter.

The moral of the story is that you must always stay in control, gauge your efforts based on the length of the TT, and ride your own race. This is especially important when riders are starting at 1 minute intervals and you may be tempted to chase down your minute man. Ride your own race, within yourself, only you can feel the best pace for you and you’ll know when you are going to hard. Of course, HR monitors and especially power meters are an excellent indication, provided you are well aware of your threshold numbers.

Tomorrow is the NC State TT Championships; I plan on racing both the 30-34 and the Pro 1,2 races so it will be a hard day, 80K of time trialing with what looks like only a 20 minute break between the 2 races. Ill try to get a report up on how it went next week.