30000

Maybe it was the 50 degrees and rain this morning or watching our trailer (for a short that really still needs to be finished) repeatedly over coffee, but I’ve had a powerful longing for cyclocross today. I miss autumn leaves and mud and barriers and seagulls battling geese in Jackson Park. I think I actually miss the barfish feeling that sets in right after you pop and look back over your shoulder to see the gap you just made. I miss my cross bike.

The current rest week could also be a contributing factor. There is always this odd thing that happens to me during tapering periods. It’s like it takes a couple of days for my body to realize that I’ve let up, and when that sinks in, I immediately slide into a 30,000 ft view of things. All of a sudden, September doesn’t seem so far away.

So, 17 weeks of training are in the can. In that time, I’ve managed to make some pretty serious improvements in my raw power output — if I can believe my early wattage tests compared to this week’s, the gain is more than 30%. Probably more importantly, I’m much more familiar with the way periodized training works in cycling, and that will help structure the cross season. Now it’s time to let the form gel a bit and then on to six weeks of road racing.

Sounds like fun, but I miss cross.

April 30, 2009 in cyclocross Comments (0)

kermesse fun

You only get one first road race. Further, just because yours ends with an ignominious flat tire does not mean that you can’t write a bloated, overwrought, race report about it. Cf:

This weekend’s kermesse, held in Leland, Il and hosted by Flatlandia was run on a 10 mile loop out in the cornfields west of Chicago. If you kinda squinted, it looked like the pastoral portions of the Paris – Roubaix, and it shaped up to share the spring classics’ tendency to be windy and foul weather-wise. The howling wind made for some really brutal crosswinds, and the sky was black with potential rain. The course itself was flat and had a few turns before it ended with a mile packed dirt farm road to truly echo the spring classic style.

Fellow TATI riders Eric and Francisco were in the 4’s, and I lined up with ~40 of my fellow 5’s for pre-race briefing. After being briefed, the two groups were led away a couple of minutes apart by their own pace cars. After a half mile of neutral start, we rolled across the start and the pace picked up quickly. I made my way up to third or fourth wheel, and it wasn’t long before two Cycle Smithy riders pulled to the front and cranked the pace up still further. This was good as it allowed me do what I really was looking forward to doing: making the first attack of the race. After a few minutes of tempo riding, someone a few wheels up shouted “rough road” and the group slowed a bit which was the mark I’d been looking for. I jumped out of the line into the headwind and heard two people shout “TATI left!” Ah, now that sounded nice. I hammered for a minute or so to open a gap, and looked over my shoulder to see that someone had come with me. Even nicer. The pack wasn’t having any of it though, and they were back on us within a couple of minutes. As we sank back in, another attack went off and the pace surged again.

By this point, we’d covered a few miles and dropped the vast majority of the field — there were maybe 15 or so riders left in the group with a largish knot of XXX riders. By the time we reached the mile of dirt road which marked the end of the lap, we were even fewer. In fact, I was snoozing as we turned onto the dirt, overshot the turn, and had to slow way down to keep from bogging into the soft shoulder. As a reward I got to make a gut churning charge to get back on over the dirt road. Despite the massive crosswind from the right, riders were inexplicably holding the center line when there was a really nice line to the left — i.e. allowing me ride out of the wind. I thought I might use this information on my next lap. I made my way back to the front of our group just as two guys were attacking (a smart place to do it!). Nobody seemed interesting in chasing so we watched them ride away. As we came through the finish line for the second lap, our group had dwindled to 8 people with the two guys off the front. At least four of these guys were XXX riders.

Everyone took a break for a few miles, which felt pretty darn nice, and we began to encounter riders who’d come off the back of the 4’s and 3’s races. Soon, it was time to start working again, and I settled very well into my role of wheel sucker — I figured that with XXX so well represented in our group, they would be happy to do the work. I was starting to form a plan involving trying to attack right at the outset on the dirt to maybe shake the group up a bit when the wheel I was following suddenly jerked to the right and in it’s place a big pot hole appeared. I tried to stand, but we were traveling at nearly 30mph and my rear wheel dropped into it very hard and instantly started to hiss. I screamed an explicative, pulled out of the group, thought (wished) maybe I’d imagined the whole thing, made a move as if to slide back in, and heard the guy who was next to me say over his shoulder “no dude, you’re flat.” And I was.

As I walked down the road for the next 25 minutes pushing my bike, I had lots of time to think about how things could have gone, and what difference it would have made, and what I thought about road racing. I decided I liked it lots. The walk was kind of nice, but I would have liked some cleat covers and a bit less rain. It was nearly 10 minutes before I saw the next group of cat 5 riders.

I finally made it to the dirt road and was a couple hundred yards down it when Julie Popper of Half Acre rode up, stopped, said “you’ve got to ride in with dignity man,” tossed a flat repair kit at my feet and pedaled off despite my protests that I didn’t deserve it. Julie rocks. I fixed my flat, rode the last half mile in, and dropped to the cheers of my awesome friends, who’d driven all the way out there to watch me race.

Eric and Francisco came through soon after, and had to suffer through a fourth lap during which the bottom fell out of the sky. A huge cold wall of rain roared across the course and made a seriously epic last lap — they both looked like they’d ridden a cross race afterward, they were so covered in mud.

Flatlandia is to be commended for putting on an awesome race. I know I echo a common sentiment when I say that I look forward to next year’s kermesse.

oFac

About half way through the 20 minute climb up the “hill” outside of Blue Mounds state park this weekend in WI, I began to think of hills in a different light. In fact, I devised a theory which I will now subject you to.

Given a particular grade of climb, a particular gear, and your particular weight there is a corresponding wattage which is the minimum required to keep your bike upright and rolling. I’ve decided to call this a hill’s “oFac” which is short for “ouch factor.”

Here’s an example:

My carb-loaded self and bike, on a 10% grade, in 39×25 might demand 200 watts to keep the whole package rolling (upward) at 5 mph. In this (probably inaccurate) case, that particular grade’s oFac for me is 200 watts.

Okay, I can hear you thinking: “why the hell does this guy bore me to death with endless descriptions of riding a trainer, and now attempts to liven things up with pointless hill climbing theory? Doesn’t he know I live in chicago where there are no hills?”

But this is interesting. See, a hill’s oFac is variable depending on grade, gear and size of your butt, but it’s not dependent on your ability to put out watts. All other factor’s being equal, variability in ability to generate watts will function to make a hill’s oFac fall in different wattage zones. Two riders who weigh the same, are pushing the same gear, riding the same speed, and riding up the same hill will have the same oFac. If one of those riders is able to put out more watts overall, the hill’s oFac will fall lower in the rider’s wattage range. Raising one’s LT means that the same hill will fall lower in one’s wattage range giving one more options for riding them (i.e. options other than “omg, I hope I make it to the top”).

What’s this all mean? I haven’t any clue, and I think it boils down to “if you’re stronger, hills will suck less”, but it’s what I was thinking when I was on that hill. Climbing for 20 minutes will do this to you. I did, however, come away from the day of hills with this observation:

For the first time, I used my powertap as a pacing device — something which may prove useful in race situations at some point. Knowing that the last climb of the day was going to suck for an extended period of time, I decided to try to stay just under my LT which, theoretically, would make the ride up as expeditious and minimally painful as possible. Oddly enough, this worked just as planned, and I found myself near the top thinking “hey that was pretty snazzy!” Next time up this sucker I think I’ll try doing periods of five minutes at 120% LT or so with a couple of minutes worth of recovery pedaling in between. Faster but with more slobbering?

Man, I love hills.

Okay, if you made it this far, you totally deserve an annotated graph of the climb.

April 20, 2009 in hills Comments (2)

So where are we?

Wow, not much open source training here recently, so this post catches me up on that. I’ve been putting off updating the blog until I decided between moving on to the next training phase or repeating a week of aerobic capacity building.

To be honest, the week of crits really beat me down. I was basically maintaining last weekend to allow me to get in an interval workout last Monday. That went fairly well, but I definitely felt it more than normal the following day. After two days off for a visit by my brother, I finished the week’s planned workouts. Despite my mostly upbeat comments in my log, LV3 rides were very draining and my long ride yesterday just really blew. The trainer could have contributed to that.

I am familiar with the pattern of raising load/intensity, suffering for a bit until I adapt, and eventually becoming okay with the new level. At this point, I would say I haven’t adapted to the training volume I am currently working at. Maybe this is due to the week of crits in the middle of the build period, maybe it’s me needing more time to adapt — I dunno. And for the record, this is when the whole TSS/TSB model kinda starts to break down. According to it, I should be feeling right sprightly. In the future, I need to remember that the build period is pretty damn tough.

So the choice at this point is: move on to anaerobic training with aerobic capacity work kinda still in need of brushing up or do another week of build, probably a repetition of the week’s plan from pre-crits.

I’m going with first option because my aerobic capacity needs work all the damn time, and this time is no exception. I could keep doing LV3 rides and VO2 intervals all season and I would probably keep getting better. Gotta stop somewhere.

So here’s the PMC for the last 28 days complete with notations, and here’s the season to date, just to keep it in perspective.

April 6, 2009 in training Comments (0)