Saturday, August 29, 2009

Pro Race and "After Party"


Still in full recovery, not doing a thing, lazier than ever, can't seem to drag my butt of the couch mode. I am heading to Greenville, SC in the morning to watch the US Pro National Championship Road Race. I have passes to get into the Hincapie VIP tent for the race and the Hincapie headquaters for their after party Sunday night. Our club gets 2 passes each year and I got first dibs on them this year. Good times! I have several photos from past Tours de Georgia that I hope to get autographed. Especially the one posted here previously of me and George Hincapie. I am such a cycling groupie. My training will resume next week. I gave my coach the heads up that I might not be up to it Monday, after the late night, but Tuesday I'll have to get back to the grind and start the off season work.

Tuesday, August 25, 2009

Post season


With my last race of the season behind me, I went for a leisurely ride yesterday. Just an hour of easy spinning with a friend/team mate. I got word from my coach today that I should take it easy this week and get ready to start post season, off the bike, training next week. I am kind of looking forward to the change of pace. Weight training, yoga, core work and plyometrics will be some of the things I'll be focusing on. I know this type of training can be just as challenging as on the bike training, but I will welcome the challenge. Change is always good in a training program. It keeps it fresh and shocks the system, a good thing.

Sunday, August 23, 2009

Bikes, bodies and bottles


Friday I went out on my time trial bike just to run through the gears and make sure everything was functioning as it should. I was only out for about 40 minutes. I didn’t go too hard, just easy to moderate spinning. When I got home, I washed the road bike I’d be racing Saturday morning. After putting the race wheel set on and lubing all the components, I loaded the bike in the Element and got my gear together.
Saturday morning I was up for breakfast by 5:00 a.m. My race was scheduled to start at 8:20 a.m. I had to drive about an hour, check in at registration and hoped to warm up at least 30-40 minutes. This meant I’d need to leave by 6:30 or 6:45 a.m. Of course, I was late getting on the road, but, as seems to happen more times than not, the race was not starting on time and was about 20 minutes behind schedule. No complaint from me as I needed the extra time. I checked in got my bib numbers and quickly pinned them on my jersey and got ready. I warmed up a little, but hoped that the neutral start would also serve as a warm up. This would be about 2 miles of riding before the race official gave us the okay to start racing. I talked with 3 other riders who were representing our club/team. I had raced with 2 of these guys before. I knew what to expect from these 2 and hoped we could work together throughout the race. There were 52 pre-registered for this race and several had signed up this morning. This was a huge field, the largest I’d ever been a part of.
A CAT 4 race can take many forms. It can be just beyond a CAT 5 race some days, rival a CAT 3 race others and fall anywhere in between most of the time. Today’s race started at a moderate pace. I was able to warm up before the accelerations started, as they always do. But, like a CAT 5 race, there was WAY too much go and stop. Riders would speed up and slow for no apparent reason. JUST GO ALREADY!
The conditions were great Saturday morning. The temperature was mid to high 70’s, no wind and dry. There had been storms at home during the night, but Oak Ridge had not been hit by them. I was glad of this because there are a couple of fast, curvy descents on this course.
The first lap (1 of 2 - 24 mile loops) was good. One hazard we had not expected was that the county had dug a ditch across the road on Thursday. They filled it back in, but poorly. There was a definite dip in the road that could jar you pretty good. One team member in the Masters 50+ race broke his seat post at this point. Our group had no problems crossing it either lap. There were 1 or 2 attempted breaks off the front, but they were shut down very quickly without much effort. I managed to stay at the front of the group on all the climbs. I never fell back further than about 10-15 riders from the front. I was feeling very good. 2/3 of the way through the first lap, on a right turn in a slight descent, the group pulled one of those go and stop moves and I had to hit my brakes pretty hard to avoid slamming into my team mate. My rear tire locked up and I slid sideways for a split second. I released the brake and managed to straighten up correct. My other mishap was road kill. The group parted and I swerved right to miss a dead opossum. I ran over the front feet. “I hope his claws were facing down” was my comment to the rider next to me. I sure didn’t want a opossum induced puncture. The second lap was a little faster. Again, there were a couple of attempts to get away off the front. They didn’t get far before being brought back into the group. This was really a bit of a surprise because there were 2 or 3 teams in the race with 6-8 riders each. I’d have thought they would have had a better strategy since this was the TN State Road Race Championship. The climbs were more intense this time around as the pace was increasing. The lead riders tried to get a gap on each climb, but had no luck. I was still feeling really strong and was sure I could hang with the front of the group till the end of the race. I was on my team mate’s wheel up until about 3 or 4k to go. I lost his wheel to another rider somehow. I was pushed out and ended up on the left side of the lane right on the double yellow line. No worries, I still had good positioning in the field. Once we went under the 1k to go banner the pace kicked. It was on and about to be over. The finish line was soon in sight when chaos ensued and the horrendous, familiar, dreaded sound that no rider wants to hear or be in close proximity to became all too real. CRASH!!! NASTY CRASH, right in front of me. (looked much like the attached picture) “Oh, S*@T!!! I’m going down!” was all that was going through my head. I jerked the bars to the left only to see this massive pile of bikes, bodies and bottles sliding across the center line. I corrected and swerved to the right. There was a bike summer saluting in the air about 6 feet in the air. I pedaled harder and somehow, made it through the carnage unscathed. The field sprint was on. I tucked low and hammered with all I had. The crash had opened the sprint up for some and hindered others. I was in the latter. I pulled past 2 riders and was gaining on a 3rd when he looked over his shoulder, saw me nearing and found a little more bite in his stride. He crossed the line 6 inches in front of me. I was glad to be over the line, surprised I had actually been in the sprint and relieved I had not been involved in the crash. My team mate had seized the opportunity he’d been given and crossed the line in second place. I finished 13th. I was VERY happy with that result. I have progressively gotten better results this season and hope this trend will continue as I stick to my training throughout the rest of the year and into next season. The crash had left one rider with a broken collar bone, one with stitches in his arm, lots of road rash and one trashed bike frame.
I drove home shortly after the race for a 2.5 hour rest before driving back for the evening time trial. Once again, the event was behind schedule by ½ an hour, then 45 minutes and finally an hour. I was supposed to start at 6:02:30 p.m. I finally rolled off the starting line around 7:03 p.m. The route was rolling terrain on a closed course. I had gotten in 30 minutes on the trainer and another 15 on the road before lining up to start. My legs were still fatigued from the road race and I couldn’t quite get my breathing down. The course was 8.24 miles (according to my GPS). I finished 16th with a time of 20:39 at an average speed of 23.9 mph. Not a great time, but respectable.
Sunday, doing absolutely NOTHING, just recovering and watching movies with the family.

Thursday, August 20, 2009

Nice day despite the forecast


I got back from my ride about an hour and a half ago. Great ride, despite the forecast. They missed it AGAIN. I felt a few faint sprinkles on the way out but that's about it. It was blazin' hot. I did a new workout today, sprint intervals till ya puke, I think they are called. If not, they should be. I did 5 sets of 1 minute all out sprint efforts followed by 5 minutes of recovery. Complete recovery, because these were HARD one minute efforts. I literally thought I'd puke on the last 2. The 5 minutes between went by like a flash while the 1 minute of work seemed to last a lifetime. No complaints, mind you, that's what the workout is intended to do, push you to your limit, catch your breath and do it again x 5. I had a nice tail wind going out, but a relentless head wind coming back. I was out for an hour and 7 minutes. It seemed a lot longer. I spun the pedals easy on the cool down back to the house. Chocolate milk for a recovery drink and a turkey BLT 30 minutes later. Now I am sitting with my legs elevated, typing this and having a cup of freshly ground and brewed hazelnut coffee, ahhhh.

Wednesday, August 19, 2009

A bump in the road

No ride today, worked later than usual and I got home around 7:30, no time to get out on the bike. I may try and get in 2 rides or 1 two hour ride tomorrow. I'll have to see how I feel. I have to get it done early though. I have dinner reservations at 7:30 tomorrow night, 15th wedding anniversary.

Tuesday, August 18, 2009

Race prep

Monday I went out for a group ride to get in a little speed work. I got what I was looking for. This ride has really gotten fast this year. We averaged about 24-27 mph at most times, hitting 30 and 31 on some flat stretches of road. It was actually MORE than I wanted. I don't want to go too hard this week. I have to taper my work by week's end to be fresh for Saturday's road race and time trial. I did not feel 100% on the ride. I did shorter pulls on the front than usual. I kept thinking to myself, "ride smart now to ride strong later".
Today I almost didn't get out the door for my training. Just one of those lazy days I guess. I finally got in gear and went for a 1 hour ride concentrating on high cadence spin ups. I did 10 of these with plenty of recovery between. I felt much better today. The hour was over very quickly. I was glad I got out and did the work. Despite the forecast, I didn't see any rain, just cloudy skies and a little wind. The rest of the week I have about an hour a day to ride. Wednesday and Thursday are specific workouts. Friday is just a run through of my pre-race warm up then home to put the legs up. Race day will be here before I know it. Rest, ride, relax and eat right. Easy, right?

Monday, August 17, 2009

Reconnaissance mission

Saturday I rode the TN State Road Race course with a team mate and a few other riders. It is going to be a challenging course at race pace. We did the 24 mile loop twice, just as we will in the race this weekend. I took a while to warm up, but felt pretty good after about ½ of the first lap. I’ll definitely get in a good, long warm up on Saturday before the race. The first 2 hills should be okay. I think the group will likely stay together for the first lap. Once we get onto a stretch of busy highway there are 3 more rolling climbs that could prove to be significant. They kind of catch you off guard. There are rumble strips cut into the road right on the white line at the right of the lane. I had the misfortune to get into this section and it about jarred my teeth out. One of my water bottles came out of the cage and I ran over it with my rear wheel. I lost about ½ of the water which cause me to go very sparingly on my water intake for the rest of the ride. I was sooo thirsty by the end of the ride. And famished I might add. It was just my team mate and I at the end of the final lap. Everyone else had dropped off or taken a shorter route back to the cars. I made lots of mental notes about the course, what might happen at certain points and where I need to be more attentive to the group and their reactions to the terrain. I hope I am ready and can do well in the race. I hope to get in 1 or 2 hard efforts early this week, then taper off to light spinning by the week’s end. Wish me luck!