Well Last Tuesday I stepped up to B grade road crits, and it seemed to be a bit of a step up. The first thing I noticed was were were on it from the first corner, and pushing harder through the corner. Things were going OK definitely in no position to make a move but I was holding my own, the wind did not help either. 10mins in OK now I'm starting to struggle near the back sitting on Lee's wheel, we come around the corner and I noticed the group jumped away a bit. Lee is onto it pushing hard down the straight then I think OK Lee will struggle with a 2nd effort so I'll pass through the corners which I did and made my effort on the uphill straight and 3 of us latched back on, just. So Time to just hold on and see what happens for the last 10. Well Lee eventually dropped off and I hung on till the last corner where the group jumped and my legs would not, there only had tempo left so I rolled to the finish thinking that was a really good effort.
Data, well the data does not really show it straight away. I had averaged the same watts in some the C grade crits, the average speed was about 1.5km/h higher as we were pedaling though the corners more (and I'm glad I switched to road pedals for the extra lean angle). So why was it so hard? I had a look at the power profile/s and noticed there was more efforts above 350 wattts. Thinking back I remember working it out of each corner then easing off as the group dropped the pace. So B grade was sapping all my matches during the race leaving me with nothing at the end, where C grade I was right on Threshold not peaking enough to burn all those matches. I have noticed in C grade and one of the little tricks I have been using is to make up positions in corners so I don't sit at the back of the pack usually in the corners there is someone that struggle to hold a wheel or moves off line, allowing for me to jump in and snag it. Hopefully when I am able to move positions I'll still be able to use this trick although it seems more of a challenge with the jump out of each corner. Anyway last crit tonight so I guess I won't get that chance just yet.
Over the weekend I had planned a solid enduro ride on Sunday with a 3.5 hour ride on Saturday. I headed out on Saturday to Honeysuckle keeping a good effort out there I was feeling pretty good. I started climbing, I lacked a little power but that's OK I thought see what happens. Well I struggled eventually crept to the top about 15 minutes slower than my fastest time. I was not in a good way, I sucked down my liquids got some food in, had a lay down and I needed that 10min off the bike. I got back on cruised down the hill noticing I had nothing on the flat sections so I just rolled them. Then came a few hills on the way back, they hurt, it was a huge effort to climb, my legs were completely gone. I contemplated doing the ring for help as they hurt that much. My power levels just peaking at 200W, (I usually average easily 200+ for a 3 hour+ ride) something was not good. Anyway after allot of pain I made it home and it was time to recover. Looking at the data it seems like I have been -20 TSB (Training Stress Balance) or worse for a little too long. During the build for Worlds I adapted to be able to cope with that TSB for training, and now I was trying to replicate it in the final build for nationals without allowing myself to adapt. My body is saying nope that is it no more. So 48 hours off the bike and a tempo ride for an hour yesterday I seem OK but I'm not out of the woods just yet. Tonight is crits and I'm hoping my TSB will be back positive for a few little efforts before a fun little memorial race on the weekend.
Seems I'm not going to get the chance on a long ride before Nat's. So far 3.5 hours has been my longest ride leading in. Plus I'm only doing about 70% of the hours that I usually do. That's the way it goes though, I planned to ride differently this year so lets see what happens. If I have a worried look at the start line it's because the teacher is about to find out I did not do my homework, and I'm about to be spanked, oh and yes I am old enough to remember those days ;).
Tuesday, March 29, 2011
Monday, March 21, 2011
3 days of solid efforts
2 days of racing and 1 day charity ride in the middle.
OK maybe a little late, but the Canberra weekend now over a week ago was awesome riding here is a little wrap up.
Sunday saw me at my first TT, a 19k effort. I rode out to lookout hill and coming through Tharwa I started to see the riders warming up, first 2 I saw were on the full TT kit, including bikes, one piece suits, tear drops the works. So I rock up pretty standard, repair kits still on board ready for a bit of fun. Now I find out that is is an age handicap, being under 35 (just) saw me with about a 10min handicap on the oldest other rider (which I did not know at the time). So all was good, starting 30sec apart I went chasing after anyone I could. I actually enjoyed it, and was happy really happy with my effort and time. So results......2nd last, pretty funny really I had so much going against me I did not have a chance to make the 42+km/h average needed. But without the handicap I made the top ten, and not too far off.
Monday I went to the Amy's ride. I really like this event and saw alot of riders out to enjoy themselves. I opted for the 100k from Old Parliament house, through coppins crossing, 2 Uriarra, Cottor, Stromlo loops and back to the start. I meet up with Tommo at the start, had a good chat and we rolled away in the 2nd bunch. Well until Tommo could see the first bunch, then he decided to make the jump and dragged most of us across. The hill out of Uriarra split up the group and saw me ride with the 2nd group of 6, which worked out perfect a great pace, and a good group of blokes that worked well together. It was just over 3 hours till I got back and into the BBQ.
Tuesday night saw the usual crits, feeling a little tired I had no idea how I would go. The pace was a little on and off with some riders making short efforts waiting for others to bite and then slowing not wanting to work on the front. After a few more of there efforts I thought I would continue and kept on the pace on and see if they would bite, no one did. So I went out alone with about 3.5 laps remaining, putting in the efforts and trying to sustain or build the break, knowing my chances were not too high. Slowly my efforts took it's toll and in the final sprint to the line I was caught and finished up 2nd.
So some solid efforts in there for sure, and feeling a little smashed. I think it is time to step it up a grade in crits. I am always looking for moves and wanting some action in the middle of the crits, so if I'm looking for more action it is time to move up.
OK maybe a little late, but the Canberra weekend now over a week ago was awesome riding here is a little wrap up.
Sunday saw me at my first TT, a 19k effort. I rode out to lookout hill and coming through Tharwa I started to see the riders warming up, first 2 I saw were on the full TT kit, including bikes, one piece suits, tear drops the works. So I rock up pretty standard, repair kits still on board ready for a bit of fun. Now I find out that is is an age handicap, being under 35 (just) saw me with about a 10min handicap on the oldest other rider (which I did not know at the time). So all was good, starting 30sec apart I went chasing after anyone I could. I actually enjoyed it, and was happy really happy with my effort and time. So results......2nd last, pretty funny really I had so much going against me I did not have a chance to make the 42+km/h average needed. But without the handicap I made the top ten, and not too far off.
Monday I went to the Amy's ride. I really like this event and saw alot of riders out to enjoy themselves. I opted for the 100k from Old Parliament house, through coppins crossing, 2 Uriarra, Cottor, Stromlo loops and back to the start. I meet up with Tommo at the start, had a good chat and we rolled away in the 2nd bunch. Well until Tommo could see the first bunch, then he decided to make the jump and dragged most of us across. The hill out of Uriarra split up the group and saw me ride with the 2nd group of 6, which worked out perfect a great pace, and a good group of blokes that worked well together. It was just over 3 hours till I got back and into the BBQ.
Tuesday night saw the usual crits, feeling a little tired I had no idea how I would go. The pace was a little on and off with some riders making short efforts waiting for others to bite and then slowing not wanting to work on the front. After a few more of there efforts I thought I would continue and kept on the pace on and see if they would bite, no one did. So I went out alone with about 3.5 laps remaining, putting in the efforts and trying to sustain or build the break, knowing my chances were not too high. Slowly my efforts took it's toll and in the final sprint to the line I was caught and finished up 2nd.
So some solid efforts in there for sure, and feeling a little smashed. I think it is time to step it up a grade in crits. I am always looking for moves and wanting some action in the middle of the crits, so if I'm looking for more action it is time to move up.
Saturday, March 5, 2011
Has he turned?
Nah, my legs are still hairy ;). But I must admit I'm really starting to enjoy the close racing, being pushed to the limit, and being able to work at the front. Mountain bike racing I seem to get in my own world, where I have found I have to step it up in the road races and leave nothing in the bank. So far racing this year I have done:
1 scum XC race
1 CORC crit
1 road race
2 super crits
and 7 road crits.
And Tuesday it was about time we had a break away :). Here is the Bleat from Tuesdays crits:
C grade consisted of 13 riders. On the second lap Steve Duffy made a successful break away and after a couple of laps he was joined by James Balogh then a lap later Kevin Wells joined the party. Soon you could hear reminder messages, in fact shouts, from within the trailing pack to work together, take turns, etc to close the gap to the escapees, but the distance was maintained. About 15 minutes into the race, Hagen Ganhal and Bryan Holloway attempted to charge across to the leaders, but soon returned to the pack. The leaders maintained their gap and in the sprint to the finish, Steve Duffy beat Kevin Wells followed by James Balogh.
There is something very satisfying about escaping from the pack and working in a small group till the end. It is great to ride with riders at a simialer level. It seems in MTB racing there are always the riders that don't back themselves or just ride in a lower grade for the win, plus there is more of a lean towards age groups now because of this. Road racing is different show too much form and you get moved up (alot easier to do in a club where racing is every week), this makes a good playing field where anyone could win depending on where they excel and the day. I suck at sprinting so I'm always looking for that break away that will work to give me that better chance. I could also ride in B's, but to be honest I'm enjoying the competition and the close finishes, with a few top 3's I like to see what works and what does not. I like learning my limit's and how far I can push before I go bang. I like it, if I do have a bad day, I can still hang off the back. B's might be after the winter break.
I've noticed a new max HR that I have ever logged of 188 (previously 184). It has taken a few months to adapt to this different style of riding and it is great to feel and see the results. It has increased my FTP (functional threshold power) from where it had sat for quite some time, I'll just hope that by Easter Nationals I would have got some of that base back in the legs to go the distance. It is the first time I have done this type of training leading into a 24 solo so it will be interesting to see how I go. I have been wanting to work on a different aspect of my riding after worlds and I feel I am doing that really well.
Tomorrow I have another road race, where it seems from the last race the top 3 grades are all very similair in pace (comparing mine with A, and B grade times). So I'm expecting another tough one, I'm not expecting to be up there but see what happens. I originally was keen to enter the Rocky trail cruise, but I've started to be picky with the racing with the expense of off-road. All my main goals are the same, just more racing for the forced higher repeated effort, and I have been feeling it.
1 scum XC race
1 CORC crit
1 road race
2 super crits
and 7 road crits.
And Tuesday it was about time we had a break away :). Here is the Bleat from Tuesdays crits:
C grade consisted of 13 riders. On the second lap Steve Duffy made a successful break away and after a couple of laps he was joined by James Balogh then a lap later Kevin Wells joined the party. Soon you could hear reminder messages, in fact shouts, from within the trailing pack to work together, take turns, etc to close the gap to the escapees, but the distance was maintained. About 15 minutes into the race, Hagen Ganhal and Bryan Holloway attempted to charge across to the leaders, but soon returned to the pack. The leaders maintained their gap and in the sprint to the finish, Steve Duffy beat Kevin Wells followed by James Balogh.
There is something very satisfying about escaping from the pack and working in a small group till the end. It is great to ride with riders at a simialer level. It seems in MTB racing there are always the riders that don't back themselves or just ride in a lower grade for the win, plus there is more of a lean towards age groups now because of this. Road racing is different show too much form and you get moved up (alot easier to do in a club where racing is every week), this makes a good playing field where anyone could win depending on where they excel and the day. I suck at sprinting so I'm always looking for that break away that will work to give me that better chance. I could also ride in B's, but to be honest I'm enjoying the competition and the close finishes, with a few top 3's I like to see what works and what does not. I like learning my limit's and how far I can push before I go bang. I like it, if I do have a bad day, I can still hang off the back. B's might be after the winter break.
I've noticed a new max HR that I have ever logged of 188 (previously 184). It has taken a few months to adapt to this different style of riding and it is great to feel and see the results. It has increased my FTP (functional threshold power) from where it had sat for quite some time, I'll just hope that by Easter Nationals I would have got some of that base back in the legs to go the distance. It is the first time I have done this type of training leading into a 24 solo so it will be interesting to see how I go. I have been wanting to work on a different aspect of my riding after worlds and I feel I am doing that really well.
Tomorrow I have another road race, where it seems from the last race the top 3 grades are all very similair in pace (comparing mine with A, and B grade times). So I'm expecting another tough one, I'm not expecting to be up there but see what happens. I originally was keen to enter the Rocky trail cruise, but I've started to be picky with the racing with the expense of off-road. All my main goals are the same, just more racing for the forced higher repeated effort, and I have been feeling it.
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