Monday, March 30, 2009

Jeff Cup 2009

Well, I lost my bicycle racing virginity today.   After 3 training races, today at Jeff Cup was the real deal.   I will admit, I had a few butterflies in the tummy before the race started.  But one thing I realized the evening before and during time leading up to the start is that bike racing is so much less complicated than getting ready for a triathlon.   All you need to worry about is your bike stuff, pinning your number on, throw in a little warm-up and you’re ready to go.  It felt pretty much effortless.

 

Since I’m a little limited on time, I’ll cut to the chase.  I finished second in the Cat 5 race in a photo finish (I lost by 1/10 of a second).  Mike, the guy who beat me was pretty strong the entire race.  I had a gut feeling one of us would win. 

 

The pace of the race started fairly brisk.  After about 4 miles in, I attacked hard and opened up a pretty big gap, but nobody was coming.  After about 5 minutes, I decided to back off the throttle since going alone would be futile at this point.  A few minutes later a Casey Auto Group guy (Mike) attacked hard and opened up a pretty good gap.  Unfortunately, when I saw him jump on the slight incline we were on, I was boxed in about 5 deep at the edge of the road.  Damn, his gap was increasing and I couldn’t go.  Gradually, I was able to get over and then I attacked to bridge up to him.   It took me a good 3-4 minutes to bridge up.  Nobody else came with me. 

 

Once I made contact, I tried to catch some recovery, but I started doing my share of the work right away with Mike.   I worked hard with Mike for about 4 miles, but I was definitely feeling the effects of the two previous hard efforts.  At that point, we got a time split of 30 seconds.  Honestly, not as much as I’d hoped.  I turned and the field was still in sight.  A couple of guys were trying to bridge up, but they weren’t that far off the front of the field.  It’s at that point I decided to buy some more time and drift back to the field. 

 

When the field caught back up, I was a little surprised that it appeared the field had been whittled down to about 25-30 riders.  That was good.  I just started riding smart, doing my best to stay near the front and out of the wind which was blowing pretty hard from the SSW.  Mike ended up dangling about 15 seconds out front for another 5-6 miles.  The field was pretty content to go just fast enough to keep him there until about the 17 mile mark where everything came together.  From that point forward, the pace stayed relatively high for the final 10 miles with what I would call “gentle” attacks sprinkled in from various riders.  Nothing really with any teeth.   I remember looking around with about 5 miles to go and the field was down to about 15 riders from 50 starters.  I took that as a good sign. 

 

With about 4 miles to go, my legs felt pretty good.  My plan was to put myself around 10th position going into the last turn and let someone else do the early lead out up the ~1.5 mile gradual uphill stretch to the finish.  I was pretty comfortable with the fact that I’d be able to close on any long attacks and use it to my advantage if it happened.  I gradually started moving up on the right.  As a wheel became available I’d briefly position myself to get a little draft and keep moving forward.  From what I remember,  since it all happens so fast, is that the guy (Sean) who took third jumped from the front with about 150m to go.  I could see Mike was starting to go to his left, so I decided to go hard to his right.   

 

About that time I hear this awful bike on asphalt noise coming from my rear left.  I didn’t look since I was fixated on the line and had just jumped out of the saddle to sprint.  I hit the line and out of the corner of my eye I could see Mike’s wheel was just a hair in front of mine at the line.   So, it was second place for me.   Yes, it’s not first place but I was still pretty happy with the effort and result. 

 

Things I learned (at least from a beginner’s perspective):

1.       If I attack hard early and clearly noone else is coming, shut it down and wait for another opportunity.  Early solo breaks are pretty much doomed for failure unless it’s a team tactic to wear down another team(s).

2.       Pay more attention to where you are seeded at all times.  I let myself get boxed in and couldn’t respond early to an attack.  I had to waste a lot more energy bridging up vs going right away with the attack.  Also, when drifting back, try to stay toward the middle to outside edge.  If someone counters at the catch, you won’t be boxed in on the right.

3.       Be patient, but not too patient.  I feel like I did a good being patient during the last mile, but I think I should have went 110% about 5-10 seconds sooner.  My power was ramping up all the way to the line, but I wasn’t quite at the max when I hit the line.

4.       Be happy with the result.  Mike had a great race.  He did a lot of work and was clearly very strong.  Now, if I had lost to anyone else, that would be another story.

 

Almost forgot.  After getting back to the car, I started to undress and get things put away.  Not 3 minutes after, I hear this spewing of air coming from my rear tire.  Holy Crap!  I must have run over some glass on the way back.  Thank god my timing is good!  That would have really sucked if it had happened during the race.  I did overhear some earlier racers mentioning that there was a lot of broken glass on the course and flats.  I guess I was lucky enough to hit it after the race.

 

Monday, March 16, 2009

House Party

Igda & I invited some of the gang over for a little pre St Paddy Day's party on Saturday. It was a great time. We watched some various videos, notably Ken's 26,000 feet of stair climbing at The Cathedral of Learning in Pittsburgh. He's crazy. Sorry, some of the photos came out a little blurry.

Molly & Igda:

Michael & Laura:

Kyle & Laura:

Igda & Deena:

A very happy Sean winning the door prize:

Ken (aka Danny Jr):

The gang:



Chip & his daughter Claire:

Thursday, March 12, 2009

What a difference a year makes

I was fiddling around in Wko+ the other day and I was curious to compare my Mean Maximal Avg Power numbers from Jan 1- March 11 of 2008 vs. 2009. I'm very happy about the year over year progression. Wko+ is such a powerful tool to evaluate and monitor the progress I'm making. It adds a whole different dynamic to be able to quantify the increases you make. Now, this doesn't mean diddly if I can't transfer these gains into actual races.

Sunday, March 8, 2009

Tradezone Crit #3- March 8...A win :-)

First off, what a beautiful day to be on the bike. Picture perfect weather hovering right around 65. What a nice change!

I woke up this morning a little sore from yesterday morning's stomp around Arlington. Saturday's ride turned out to be my hardest ride in about 2 1/2 months (2.75 hrs, TSS-250,IF-.96,NP-322, along with setting my best 1min power #). Lots of hard race intervals worked in during the ride. Basically, sprint HARD for 30 secs, settle in slightly above threshold for ~4 minutes and then sprint for 10-15 secs. It's a very different type of effort than I'm used to doing for triathlon.

On the drive over to the Tradezone C (cat 4/5) race, I was contemplating strategy. Hmmm, what to do? I finally decided to just take it easy in the pack and go for the sprint win. Once I arrived, I registered (good to see Jenn Brown again) and went out for a good 25 minute warm-up. This is weird. After about 15 minutes, my legs felt really good. I worked in a couple of hard sprints...and still pretty good. Maybe it had to do with the fact that we had "Fajita Night" at the Warner household last night. Igda makes some tasty fajitas. Cool. I was flying the DC Tri Club kit today (Sean said they were comfy bibs and he was right).

The race was ready to start. I made it to the line about 3/4 of the way back. Race number pinned on correctly. Saddle bag removed. What could possibly go wrong this time? For the first time, I wasn't called out before the race started! Also, note to self, starting in the back really sucks. The yo-yo effect is ridiculous. Lap 1 & 2 were uneventful. I was sitting at the back chilling, but getting pissed about the yo-yo'ing.

At the start of the third lap, I worked up toward the front. A guy came by my left, so I jumped on his wheel and he pulled me all the way to the front. Ok, do I stick to the plan or go to plan B. Ummm, there is no plan B. Take a wild guess at what I did next? Yep, got on the front and decided to drill it for a bit and see what happens. Amazingly, after about 30 seconds I looked back and there was only an NCVC rider (Chris) on my wheel, and we had about a 5 second gap. I told him to hang on because I'm going to hit it hard for a bit. After roughly 2 more laps, we had 20 seconds. I looked at Chris at that point and said, "ok, hard 30-45 second pulls. Let's work this!"


I knew Chris was young, but I didn't find out until after the race while we were talking that he's in high school. He made a comment that one of his teacher's is in the DC Tri Club. A really good kid. I'm not sure he said a word the entire break, but he at least had the guts to stick with me. I just made sure to keep giving him encouragement and cheer him on. I could tell he was getting tired after being off the front for about 5 laps. I started making my pulls longer and using his pulls as a quick recovery for me. I needed him with me as long as possible, but I also hadn't planned on being where I was right now. I was feeling great.


We got the gap up to 30 seconds before it started to come down with 7 to go. I was still feeling really good. I could tell Chris was closing in on running out of gas, but I couldn't bring myself to leaving him. The good lesson I feel I gained from this is that I need to prepare for those situations where you need to decide, "Do I attempt to keep going by myself? Or do I hope he can recover, but risk being gobbled up by the field all for not?" With 6 to go, I told Chris we needed to give it everything this lap. The gap was down to around 10 seconds. I was hoping the chase group might relax a bit once they saw us in spitting distance. Well, right toward the end of 5 to go, I looked back and Chris gave the goodbye waive. He was done. I drove on for another half a lap and then realized I should just try and hang in for the sprint.

On laps 4, 3 & 2, I just stayed in the top 8. I got some nice recovery in during this break. We had to slow down on the back side each of these laps anyhow since there was a pretty serious crash in the women's race (caused by pothole I'd imagine).


On the bell lap, a Bike Rack dude gassed it at the start. I was right next to him since I wanted to be very near the front going into the first turn. I'm still not sure, but I think he was trying to give his boy's a good lead out by stretching out the field for the final lap, but they let a gap form and I jumped on his wheel. I just sat second wheel going into the final turn. I was a little nervous he was going to let up and then I'd be stuck at the front. Thankfully, that didn't happen. Right after the final turn, I'd say roughly 4 guys came around the sides of me. I jumped and hit it hard. I saw the ABRT rider pulling the WWVC rider just ahead. I latched onto the WWVC wheel for about 5 seconds. I saw him going left of ABRT, so I decided to go right of ABRT. With about 30 feet to go, I was like, "holy cow! I think I'm going to win this thing!" It was close. I believe I nipped the WWVC rider by a half a wheel at the line. Wow, that felt good! To be away in a 2 man break for 65% of the race and still have enough in the tank to take the sprint was a great feeling. I even managed to win a big ol' can of Finish Line Citrus Degreaser!

I got some good confidence from this race, but I'm not letting this go to my head.

Quick power #'s:



Break:

Duration: 27:26
Work: 561 kJ
TSS: 52 (intensity factor 1.066)
Norm Power: 356
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 11.184 mi
Min Max Avg
Power: 0 831 341 watts
Cadence: 30 131 93 rpm
Speed: 19.9 30.6 24.5 mph


race:
Duration: 50:01
Work: 905 kJ
TSS: 87 (intensity factor 1.021)
Norm Power: 341
VI: 1.13
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.229 mi
Min Max Avg
Power: 0 950 302 watts
Cadence: 22 141 91 rpm
Speed: 14.6 38 24.3 mph

Final Sprint:

Duration: 0:40
Work: 26 kJ
TSS: 4.6 (intensity factor 2.018)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.335 mi
Min Max Avg
Power: 132 926 633 watts
Cadence: 60 111 92 rpm
Speed: 22.9 38 30.0 mph

Here's a good series of shots of the finish (and not so smart move of taking the gutter by some guy):






Photos courtesy of Amy Jones (thank you!)

Thursday, March 5, 2009

Interesting FTP test...good news

After a good 4 week block of training, I figured now would be a good week to do some testing and recharge the battery.   For me, testing inside on the rollers generally takes some serious motivation and a whole lot of mental tenacity.  It just freaking hurts, and when you know that going in, it can almost feel dreadful.   As added motivation, I wrote a sign up and placed it on my TV which read, “Winners Block The PAIN! Winners Don’t QUIT! SUCK IT UP!”  I also had the pre-requisite IPOD shuffle on full blast along with the 2003 Tour of Flanders DVD on the tube.

 

I just rode easy Monday & Tuesday for about an hour to get in some recovery.  Wednesday was going to be D-Day.  TSB would be rising to right about “0” by then.  I got home Wednesday evening and prepared for the pain.   I did something a little different.  I raised my fan on a chair so it was about 3 ft in front of me, hitting me squarely in the face.  I opened the sliding glass door to get some cool air in.   Headband on, sweat towels laid out, DZNUTS chamois cream applied…I’m ready to rock.

 

Went through my usual warm-up (real ez for the first few minutes and then start ramping up by 10-20 watts every minute for a total of 10 minutes.   Then went into 3x1:30 at 100% w/30 second recovery followed by 3x30 seconds at 430+ to really get the blood flowing.  Soft pedaled for a few minutes and began the self motivating talk.  “You can do this!  Legs are good!  You need to validate training progress!  This is where the rubber meets the road!” 

 

After a few minutes of this, I fired up the nerves to launch an all out 5 minute effort.  It took a few seconds more of anxiety and curse words before I finally punched the interval start button.  GO TIME! 

 

My best cp5 avg power (388w) was back at the beginning of January going up Naked Mountain.   Before the test, I thought a goal of 400w+ would be a good target.   I told myself to not look at the power reading until about 30 seconds in and start based on feel.   After 30 seconds I was sitting on 425w average.  Cool.  Naturally, it felt hard but not too hard that I would blow up after 3 or 4 minutes.  After about 3 minutes, my avg had dropped to about  419w.   The grim reaper was approaching, so I told myself to NOT let it drop lower than that and give it all for the last 30-45 seconds.  I was able to get avg power back up a bit to 422 by the end of the interval.   It f-ing hurt but I was really happy with the number!   Wow, a 34 watt (~8.5%) improvement in 2 months and I haven’t really even been doing that much V02 work.   My goal at the beginning the year was to get a cp5 of 425w.  I guess I’ll be updating that goal now.

 

And then something unexplainable happened.  As I was doing my 10 minute recovery, I started to cough.  Not the good kind of cough.  More of a cough like I had just seared my lungs.  I was having trouble breathing.  What the heck?  I originally chalked it up to the hard effort, but in hindsight I think a couple of things didn’t help.  I had moved the fan so it was blowing directly into my face on high about 3 feet away.  It was a little colder outside than I thought and I may have opened the door more than necessary.  I’ve had slight problems in the past with asthma, but it didn’t occur to me at the time that this may be the culprit.   Overheated body and cold air blowing directly in my face may not have been the best idea.

 

Regardless, I was still going to attempt a hard 20 minute effort to approximate FTP.  My goal was to be 350w+.  This was going hurt.  After some more self motivating talk, I hit the go button and I was off.  I was holding a steady 351-352w for the first 9 minutes.  Legs felt pretty good, but my breathing was all screwed up.  I was coughing about every 15 seconds.  WTH?!  It’s at this point where I lost total motivation.  I just couldn’t do it any longer.  Yep, I stopped.  Shame on me, but something was going on with my cough.  I rode for about another 20 minutes and then just bagged it.  I continued coughing off and on for the rest of the evening.  I finally remembered that I had inhaler in my bag before bed.  I took a couple of pulls before going to sleep.

 

Flash forward to the Thursday morning.   I woke up a little pissed off at having stopped the 20 min effort.  I wanted redemption.  My cough was gone.  I was feeling pretty good.   I was planning on riding anyway, so I told myself to get back in the saddle and prove yourself today.  I didn’t want to go all day kicking myself about last night’s test.  So, I hopped on the rollers and started my typical warm-up.  I added a 5min chunk at 100% and some hard 30’s.  Legs were good enough to give it a go.  I told myself I wouldn’t quit no matter what!

 

My plan was to hold 345w avg for the first 10 minutes and start building power to the end.  After 5 minutes, I felt good and steady, really focused on breathing and smooth pedaling.  At the 10 minute mark I was still in good shape.  Time to start ramping it up.  At the 15 minute mark I had slowly increased my avg to 348,  I could smell the finish.  It’s all heart now.  With two minutes to go, I started to really pick it up.  I wanted the last minute to be close to max.  Bam, the finish line.  352 avg.  Very nice.  I’d pretty much emptied the tank…I think.  My last 20 minute test (338w) was up Mt Weather back in January as well.  So, I was happy with the 352 today (14 watt improvement, ~4%).   Puts my FTP at ~334. 

 

Now that the misery is over, it’s time to increase training loads.  There’s no hiding.  Things are on track.  It’s time to put the hard work in and get back to training.

 

 

 

 

Sunday, March 1, 2009

GETTING MY DUNK ON!

Wow! Great time this past weekend! Igda and I traveled up to Kyle and Laura's lake house in Deep Creek Maryland to take part in The Dunk. Basically, jumping into the freezing cold lake with a lot of nutty folks just for the hell of it. It was a fundraiser for Special Olympics. We took Leo with us and I think he drove Riley crazy the entire time.

Really, a great trip overall and nice to get away for a weekend. Too many stories to tell, but thought I'd share the highlight video of us on Saturday doing the dunk along with some pics.



PICS (ok, captions aren't matching photos, but I think you can figure out my little game here):
Post Dunk Drinks:

Igda & Leo:

A nice view of the lake from the house...tranquility:

Kyle, Laura & I:

Kyle & I getting ready to leap:



Breaking out the Mardi Gras Hat

Leo's new BFF...Riley



Kyle...post Dunk!