A Top 10 Finish

A ninth-place finish for the Piney Hills Classic. Very apprehensive about this race after Saturday's pre-ride. In short, this course is everything I'm not good at. A lot of down-and-ups. On these you have to really work the descent. No brakes. Gathering as much speed as possible. At the bottom hit a narrow 3-ft. wide bridge at nearly 30mph, so you have enough momentum to make it up the steep backside. Do it right, and it's an exilerating blast. Do it wrong and it makes for a lot of hike-a-biking. Being a flat-lander these are not strong parts of my skillset.

On my way to the start area I noticed a lot of Cat 2 folks exiting the course at the road crossing. DNF'ing. Not encouraging, as it had rained a bit. With no expectations I arrived at the start area, wondering where everyone was. The turnout was really small, compared to most XC races in Texas. I kept waiting for a horde of riders to turn up to stage. I went to the chute, and Cap got us lined up and off we went.

The first third of the race went better than expected. I could see peeks of the lead group as four of us fell back. Then four became two, and finally on one of the jeep roads I found myself alone. Strangely this felt good, as this was to go from racing to training in a hurry.

I missed a chunk of the course on my pre-ride. It was closed for the short-track and time-trials. I didn't get to ride Tomac hill. This is something special. As I rolled up... I understood why people talk about it. I was too gassed to give much pause and down I went. Fun, fun, fun. Did not know a MTB could go that fast. Went nearly as fast on the fenceline hill, and nearly biffed the yump at the bottom. Landing front-wheel-first at 30ish is not a good feeling.

This was definately the hardest race I've ever done. It's a hard course, but a do-able course, that rewards good descending skills and punishes mistakes. Maybe that's the cause of the small entrant field? At the same time... the course is one of the funnest I've ever ridden. Seems like the sort place that would make a good rider into a great rider. It certainly exposed my weaknesses and gave me a lot of concepts to focus on for the spring season.

I want to come back to ride without the pressure of a race before the spring season begins. The park is beautiful and the facilities are great. Very, very nice venue.

Oh, and about that top-ten finish... ummm... yeah. There were only nine entrants in my category. ;-)

Fun Week

An easy one this week. Nothing too heavy before Saturday's race. Tonight some isolated leg pedaling and core work. Oh... pics from last weekend...

24 Hour Rule

Learned this from football coaches. After a game (race) you're allowed the first 24hours to be happy, or disappointed with the result. At the end you analyze what happened. Then put the emo away and go on to the next event. Good rule.

Analysis. The sketch is pretty good. My normalized power is +2w over my FTP. It's usually significantly below my FTP, meaning I've been leaving a lot on the trail. Having an NP this close to FTP means I paced this race well. Not going significantly over my ability keeps me from blowing up, not going significantly under means I'm not toodling.

This was the tail of two races. My HR trace tells a lot. For the first half of the race my HR stays high. But distinctly, it falls as my legs tire. I *think* this indicates my aerobic fitness is good, but my legs fatigued. IOW my cardio-vascular could sustain effort, but my muscular endurance couldn't. The power peaks continued to get smaller throughout the race. This makes sense given that my training refocused on aerobic fitness the last 6weeks.

My HR follows the elevation trace almost exactly for the second portion of the race. I used the downhills to recover, instead of being able to attack them and milk them for speed. I needed to do this, but it would better if I had something left in the legs for the DHs.

More indication of muscular endurance deficiency. Let's look at some hill climbs. The dashed line is my FTP. Each time up the hill, my power level starts out good, but quickly tapers off. This effect is consistent across the race. Improving my ability to crank up the power for say 3min bursts would really help my performance. Losing some weight would help a bunch, too.

None of this is a surprise. It is confirmation. The majority of my training focused on aerobic fitness. Indeed has improved. I've done a bit of power development, but I haven't stick with it. I need to. Also need to improve the efficacy of my training in that regime. In due time. Still need to develop the aerobic fitness some more. As I get close to the spring season, I'll revisit this data when building my plan.

Gawsh I feel like a nerd now!

I Feel Good Again!

It doesn't feel like race day until you get your number!

Today was my best race to date in terms of execution. I arrived at the venue well rested and calm. Registration as always with the TMBA crew... simple and quick. What made today different was my pre-race routine was good. I've struggled with this, and never really gotten it -right. Today I nailed it.

It started last night. After some experimentation I've learned how to make rice using my Jetboil. I can't stand re-heated rice. Nothing like good fresh rice.

About 2hrs before the race I made my rice, mixed in some canned pineapple chunks into a vat of carbo-nutrional-gastro-goodness. Jane says rice is the perfect pre-race food. And I think she's right.

I warmed up adequately this time. I've either under or over shot the warmup. Today... I recorded it using the PowerTap. Now I've got a good template to follow. Bon.

I timed arrival at the staging area as I like. I hate waiting around to stage. I'm not usually nervous. But others' nerves are contageous. I showed up just in time to stage toward the back. *pow* We're off!

The start is easy. I'm tempted to move up, but resist. It's especially tempting as the dust is super bad. I get a surprise in one of turns. This section of trail is usually hardpacked gravel. It was completely sandy and loose. I wasn't expecting that, and almost take a digger under two minutes into the race! So much for home trail advantage.

I stay comfy thorugh the first part until the first road crossing by the Nature Center. It was on this first climb after the NC that I crampped up and blew sky-high last year. I begin to get apprehensive. I keep the pace sane. Maybe a bit conservative. I treadle the effort and... I get thorugh this section fine. I pass several a few folks in my cat. So far so good.

One guy has stuck right on my wheel so far, but has not asked to pass. The first long bridge has a sandy approach. Miss and, and you can't steer onto the bridge. Since this is my home course... I nail it. The guy on my wheel... doesn't. I don't see it. I hear it. The thud of bike and body are unmistakable!

Before I know it... I'm on the false flat to the spillway. Still feeling great. I'm way deeper into this race than last year. Knowing the fenceline climb is coming up, I milk the little bit of downslope here. Up the fenceline climb and I'm starting to hurt. Bad. I stall out, dab and like 4 people pass me. Ooops. I get to the top and I'm cramping a bit. Realizing what's going on, I decide it's survival mode from here, and use the downhills to rest. It's slow, but not as slow as having to stop for puking.

As I near the end, I'm completely disoriented where I'm at on the course. I'm thinking it's near the end, and it's time to turn up the wick. Hmm... I did that last year and I was further than I thought... I hold off. Until I round a corner and there's the finish. Dang. I dump the chain and get in the big boy gear for a sprint to the finish. Done.

Not sure where I finished. Back third? But... atleast they weren't picking up banners and course markings like they were last year ;). By my clock I shaved 20min off last year's time.

Still a long way to go, but progress is the focus...

I Didn't Feel Tired...

... but I was. This off week has been remarkably refreshing. Had no preception how tired I was. But the difference in how I feel is huge. Obviously, I needed this. I'm wondering if there's a seasonal component to this. Last year at this point I was completely burnt out. I modified my training to avoid the heat this year. That helped. But I still felt the fatigue more than expected. The difference this year is that rested this week. Let's see if it helps...

My only riding this week has been commuting to work, and a short spin tonight to open up the legs for tomorrow's race. Not typical preparation. But this race is more about getting my feet wet than results. Curious how I'm going to feel tomorrow...

"Rest" Week

It's "rest" week. The reason for the air quotes? Although I break from training... these weeks usually involve doing all of the errands, chores, and tasks that have been deferred because of training. Life's tasks pile up as things get put off due to lack of time. "Rest" weeks allow catching up on non-training things. There's a lot to do. Not exactly lazing around on the couch during this week.

These "rest" weeks are vital to me. I've learned (the hard way of course!) that if I don't set aside some time away from the saddle I end up burnt out. Who knew "resting" would be so difficult? With desires of better performance staring back at you... to simply stop... and do nothing for a while seems inappropriate. Rationally, I know long-term it's necessary. A short term sacrifice for a long-term goal. In that sense it's not unlike any other training effort. Where you endeavor with the faith that you will improve in the future. During "rest" weeks you don't work with the faith it will improve your training in the future so you will improve. It's all about delayed gratification, really.

It's not just resting this week. Race on Sunday. But I'm not doing anything special to prep for it, and not expecting a good result. This is however a threapeutic event. This was my last event before breaking my elbow last year, and my first oaf-icial event since. Kinda symbolic that I'm back. Hometown course, too. I'm looking forward to it.

The Weeks Long Ride

Bit over four hours in Zone 3. New to me trail today. Walnut Creek in North Austin. There is some great riding up here. Easy stuff. Challanging stuff. Creek crossings. Open gravely trail that you can hammer on. And tight twisty trail through the woods. I'll let the pictures tell the story for today...

This Ride is Brought To You By...

Sour Patch Kids. That was my nutrition on tonight's ride. The ride? Simple. 4X 15min at 100-110%FTP. These felt much easier than I expected. Maybe it's the candy...

Fall Fest!

I'm not talking about an outdoor fete celebrating a change in season. This was a festival of falling off the bike!

Saturday was a trip to Muleshoe Bend for some fun under exquisitely mild fall weather. Feeling a bit fatigued. But as I start to ride... I come to understand that I have absolutely no kick today. That's okay, it's been a hard week. Spark isn't expected. Given lack of kapow... I endeavor to ride with skill.

I come up short there too! I struggle with loose gravel. I fall - several times. I'm not sure if the gravel is looser because it's dry, or if I just haven't ridden this type of surface in too long. I feel like I'm riding on ice. I do know this... tire pressure and suspension settings that work fine on Huntsville sand and roots don't work on hill country rocks.

It's still a fun day, though! Glad I had my first aid bag...

... not that I was injured so bad, but it's nice to be able to clean up before driving to meet the loved one. As I write this on Sunday, no bruises or soreness. Excited about the upcoming week...

One Day Too Many

Spin tonight... this was originally planned for Monday. I attempted it. And was just too fatigued. Tuesday I got back on plan, which was a core day. Back in the saddle tonight... The plan 4x14min. Simple. The first interval is cake. Super easy. This is going to be an easy night. Recover repeat. A bit harder. And my legs are really tight. Almost achy. Third interval is tough. Soo much for super easy night. But I burn through anyway.

I think if I had things to do over I'd have ridden last night. It would have been a great balance. This was one day too many. The body sometimes likes continuity. This was one of those times.

Not a big deal. And the remainder of the week looks to be great. Fun to come!

A Return to HSP

An early start. A beautiful morning as the sun rises...

I'm not alone on the trail today. The deer are out, too.

Today's pace is fast-tempo, with one lap full-gas. A good ride. A good day.

T- is for Threshold

Threshold Thursday! Pretty excited as I leave the house this evening. I'm tired, but still putting in my work for the day. The plan... 2 by 20's at ++100%FTP with a 30sec sprint every 2min. I'm determined to do these at a truly maximal pace. I run into the West End ride on the way to the Froot Loop. I consider ditching my plan and jumping on, but decide riding in a pack isn't my plan for today. This would be a mistake.

Tons of folks out in the fall weather today. The squirrels and pathletes were out in full force. It's crowded. I ramp up for the first interval and run into a huge pack. This is OK, but it's harder to pace in a pack. I don't want to mess my interval up by sprinting away. Don't want to slow down either. The periodic sprint means I'm surging in and out of folks. I do the best I can. Hmmm... I came here to escape traffic.

The crowd clears out for the second interval. And the pacing is much, much better. I realize after a sprint or two... I'm running out of gas. If I continue them, I'll not see the end of this interval. I ditch them. The threshold work is more important, and I hold it as designed. I try to kick it up for the last minute, but there's not much there. My pacing is pretty close.

A full harvest moon comes out for the easy paced ride back to the house. Nice. Fall is here.

Hard Core

Wednesday night core work. Difficulty level -high. Tried some new motions on the physio ball. They must be great exercises, because I'm sore in places I'm not accustomed to. Other good development, my elbow is at last strong enough to do planks and full pull ups.

Tonight's ride is a challange. I'm both excited and apprehensive. And expect to collapse into an early sleep upon my return...

Threshold Tuesday

Back to it tonight after a day of rest. Glorious rest. Tonight's menu is four (4x) 12'00" intervals at ++FTP. Six minutes (half of the work interval) of recovery between. This is a progression from last week's 4x10'00" interval. The added work duration was about perfect. Next week... it bumps to 14'00".

I refueled with roundsteak, rice & gravy. Accompanied with friends corn and a cucumber and tomato salad.

Bon appetite.

Ya. I Spent Some Time in Huntsville

Saturday. Just short of 3h00 around Huntsville. Haven't been here in almost a year. First time since the broken arm, too. Fun ride. The temperatures were warm, but nothing like we've seen the last few months. Even as I was wrapping up at near noon, the temps were tolerable.

HSP is fun for everyone. Jane came along, and ran the trail while I rode.

Fun riding. Sandy trails. Had one near biff. So close, I'm not sure how I saved it. My body just reacted the right way instinctually. Reassuring.

Sunday brought a recovery-endurance paced. Ride. 2h00 around town, just enjoying the weather and sights.

It's been a good week. With more to come next!

Late Night Flop

Not a thread about Conan Obrien. A late start to the eve's training. Ride in the dark? Or ride the trainer? I chose trainer. It took only a few moments to discover I'm too washed out for for the work planned. Too late, too tired, too hungry. I hang it up, and ride some tempo just to stretch the legs. Try again tomorrow.

Interesting....

Had a cold last week. I've been feeling better. But clearly I'm not completely recovered. I've pointed this effect out before...

On the right is my heart rate collected into zones from tonight's ride. On the left my power is collected into zones. Usually, these two graphs have the same shape. But tonight... the majority of my heart rate was a zone higher than the majority of my power.

Same effect last night:

... two zones higher. Physiology is cool!

Temporary Injunction

Planned to leave for Palo Duro Canyon on Friday. Not going. The elixer of job stress, a head cold, and doubts about my fitness proves toxic to racing fun. Need to spend the week catching up on life's tasks. Fall season is jumbled up; but still have some good opportunities for fun. Look to be back for HSV and Ruston.

Completely inappropriate. I make chicken soup tonight. It is too early in the fall, and not cold enough. But I had a craving. Diced chicken, diced yams, whole wheat penne pasta, spices. What could be simpler? Keeps well, so the majority of my cooking is done for the week.

Weekend Capsule

Fall weather is finally arriving in small doses. Friday I arrived in Austin. My anticipation level for a great ride was running high for an early Saturday morning ride in the cool temperatures. I prepared my nutrition, and gathered all my gear for Saturday's ride... then... I realize... I've forgotten my shoes! Far from the first time I've done this, and determined to ride, we head over to the bike shop to purchase a spare set to keep in the truck. Thus, I will always have a pair of shoes at hand.

Having to wait for the bike shop to open, we start a bit late. But with the lower temperatures this isn't a swealter fest. In fact, it's downright nice. Indeed fall is here. My riding partner Jane dressed appropriately for the kickoff of football season! Parmer Road provided a great route with small rolling hills and nice wide shoulders.

Unfortunately there were a few hiccups. I had a soft tire. And quickly replaced the tube, hit it with the CO2 and remounted the wheel. I took a couple of pics, and we jumped back on the bikes instantly realizing, the new tube was flat. Uh-oh. I patched that tube. But... that failed, and there was apparently another hole. Being a bit concerned, we accepted a tube from some fellow cyclists, which worked out. Jane's bike suffered from shifting problems. We both have some maintenance bugs to work through.

Sunday provided another glorious day. We skipped over to spectate for the Tour de Austin crits. This was a fun time.

Watching the races reignited the bug to race. I forgot just how exciting crit racing is. But... that season's almost over. Something to keep in mind to integrate into next spring. For now mountain bike season is almost here. Ready or not!

Mixed Results

I had an entire post in my head before I finished tonight's ride. But after looking over the power file... those ideas don't fit the results. This is off the top of my head.

The plan was 2h00 fast tempo with a 10sec maximal spin every 5th minute. The warm up is difficult. For some reason my stomach is burning. And I feel sloshy. But I get through it. When the time comes, it is clear from the way the legs feel the spins aren't going to be a good idea. As the power comes up much above FTP the legs just lactate up and start burning. Cool! They match my stomach, which is still burning and feeling turmoiled. I keep going without the spins, this may be a long afternoon. Keep the fast tempo. The stomach settles down after about 45'00 in. As long as I'm in my tempo zone... all is well. Any effort above starts burning. Hmmm...

I bypass my water stop today. I've brought enough. This is cool. I've never done this route non-stop. I'm feeling better. I think I cought every single light red between Hermann Park and River Oaks. Finally, as I enter I realize I'm free for a while. I decide to spin this hard. At this point I'm feeling great. I rip off a great 10'00 uninterrupted spin. It feels good, and I think I may want to look at this when I get home. The rest of the ride is fairly uneventful, except I feel better at the end than when I started.

Given the way I felt starting out, I didn't expect good results. But the power file says otherwise. My average was right on target. The normalized power was higher than expected (the starts and stops factor into this). And my 10'00 "time trial" through River Oaks looks darn good! Looking at it, and considering how I felt riding it, I've got a good idea what my FTP is. Improvements continue.

Sometimes it's not as bad as it seems. Good reason to never give up. Store that in the memory bank...