Archive for August, 2011

River Gorge Day 2 – Road Race

The River Gorge road race is of course the highlight event of the weekend with the only summit finish of the year in the entire southeast racing calendar. Plus, throw in a tough climb up Sand Mountain early in the race, and this race really packs a punch for its 60 mile distance. Here is an annotated summary of the race using my heartrate data (no power on my light climbing wheel). Ooops! Correction – Tim Valentine just reminded me about Roan Groan on the TN/VA border with its mountain top finish. I’ve never had the opportunity to do that race, maybe next year!

Annotated river gorge road race heartrate data

Here is how the race played out. After we made the left out of the neutral zone, there was an attack. Then there was a chase all the way up the first hill. We flew up the hill, and as my mindset was on saving energy for the climbs later in the race, I let myself slide backwards through the group rather than trying to kill it to stay up front. We settled into a fast pace through the next several miles, and I found a few opportunities to move up so that I was about mid-pack (instead of the back) by the time we made the righthand turn to go up the first steep hill of the race.

Already on this first steep hill, there were riders heading backwards, and I had to come to a near stop a couple times trying to maneuver around them. By the top, there was a group of maybe 15 riders that had split off the front and had a 20-30 second gap on the field which coalesced behind them on the descent underneath I-24. Several riders worked the front of the group through the next rolling upward section and started to close the gap. By the top of the rollers, though, there was still a 10-20 second gap, and riders started to sit up for the descent. I went straight to the front to try to keep the pace rolling. There were only three of us who worked on the descent, but we eventually caught the front group.

It was gruppo compacto all the way to the Tennessee River where we turned left to head up the next larger hill. Several riders went hard, but the group stayed together to the top and down the descent at a crazy-fast speed to the next long flat section. It was here that I missed my opportunity to be in the lead group as two separate moves left the front, and I was too far back to go with them. I missed another opportunity when Brendan Sullivan attacked with a couple others on the road leading into Alabama before Sand Mountain. Afterwards, our pace plummeted in the group all the way to the foot of Sand Mountain. Our average speed for two miles was only 17MPH. I wanted to attack, but I had missed my opportunity as the guys in the front were going slow and there was no way to get around on the narrow road.

I had managed to very slowly work my way to the front still planning to attack before Sand Mountain when we made it to the bottom of Sand Mountain. So instead of attacking before Sand Mountain, I rolled off the front in a steady pursuit of a Krystal rider who had attacked right at the base of the climb. Then Nate Brown came flying around me as the climb started to get steeper. I dug deep to grab and hold his wheel as we caught and passed the Krystal rider a few hundred meters later. Nate’s attack had shattered the group, and there was only three or four of us left at the front of the climb by this point. Nate sat up at this point (calling it a day, I think?) and I was left in front. Mike Stone came around a couple seconds later, and I was planning on going to the back of our small group but there was a gap opening up so I rallied to chase back on to Mike’s wheel and then sat there for the rest of the climb way above threshold thinking that at any moment my legs would explode. He drilled it all the way to the top as we caught and passed a couple riders coming off the lead group.

Mike’s relentless pace up the climb meant that it was just me and him by the top. I grabbed a bottle from Kristine, and he grabbed a musette from his team. I worked hard to stay on his wheel and tried to help him across the top, but the pace would slow down a fraction every time I came to the front. Towards the end of the rollers across the top of Sand Mountain, I was starting to feel better and recovered from the Sand Mountain climb and there was still no sight of the field regrouping behind us. We flew down the descent back to the Tennessee River and made the right-hand turn with a group of riders visible in the distance in front of us. After a minute or so back on the flats, I looked back and could see the field already down the mountain behind us as well. The moto official gave us a split of 40 seconds to the field at this point. We kept it steady and pushed it hard over the smaller climbs and gradually closed the distance to the group in front of us finally catching them just before the stair-stepper. Michael and I were in pursuit of them for 14.5 miles (or almost 1/4 of the race).

Once we caught them, we kept pushing even though the field was only 1 minute back from us as we started the stair stepper climb. There were six of us in the group – me and mt teammate Pat from Tria, three Hincapie Devo riders (Mike Stone, Parker Kyzer, and Justin Lowe), as well as AJ Meyer (Hincapie Green). Once we made it to the top of the stair stepper and through the second feed zone, our chase group gelled the best I have EVER seen in a race. It was literally a six-man team time trial in pursuit of the front group which had a three and a half minute gap on us. Our chase averaged 30mph for 8 miles over rolling terrain with one steep downhill. At one point, we could see the women’s field up ahead of us with a follow car just too far ahead to tell what field it was. Pat asked me if that was the lead group, and I said “probably not, but let’s pretend like it is” and we went even faster in pursuit. Pat really dug deep during this pursuit even after he started cramping. We all were flying and for me those 8 miles were the best part of the race. It was awesome!

By the time we reached the turn-off for the final Raccoon Mountain climb, we had caught Frank Travesio (Realcyclist) who had come off the lead group. We had also lost a couple of the Hincapie riders on the climb up to the turn-off. So it was five of us heading into the bottom of the final climb. Pat went to the front and drilled it hitting 50+mph on the downhill and then across the flat to the bottom of the hill. At the bottom, Mike set out first and I came around to grab his wheel. I thought it would be a repeat of Sand Mountain with him pushing me to the breaking point on the climb, but instead I found that my legs were doing fine enough behind him for me to attack about halfway up the first steep section. I got a good gap, but couldn’t extend it at all until near the very top of the first steep section of the climb. I drilled it down the hill bunny hopping the speed bumps at 45mph because there were Cat 4 and Women riders on the descent at the same time and that was the only open line.

On the second half of the climb which isn’t as steep as the first half, I was able to keep the pace high and extend my lead on Mike. Up ahead I could see two riders climbing who I realized must be in my field. I came really close and could hear the cheers for the final sprint with 200 meters to go but I couldn’t quite catch Chris and Brendan. So we had nearly bridged a 3+ minute gap to the back of the lead group by the top of the climb!

With nine riders still left in the lead group, that means I finished 10th. Definitely not the result I was hoping for, but I am still very happy with it because of how good I felt on the final climb. All the obsessive climbing for Strava has really helped this year! Too bad this is the second and final of only two races for the entire year that have significant climbing (the first was the Tour of Atlanta Burnt Mountain road race at the end of May).

I rode my American Classic tubular wheel, so I don’t have any power data other than the Strava data below -

Strava power and heartrate data – river gorge road race

And here is the link to the interactive Strava data for all three events this weekend -

Time Trial –
Criterium –
Road Race –

August 29, 2011 at 8:12 am 1 comment

River Gorge Day 1 – Time Trial and Criterium

River Gorge Omnium Day 1 went pretty well. I really like the new format with the time trial first on Saturday morning followed by the crit late in the evening. The primary benefit is that everybody is fresh for the time trial and yet the short effort isn’t going to really drain you for any of the other events. Plus, I was able to get my warm-up in by simply riding to the start of the TT doing the Elder Mountain climb and then half of Raccoon Mountain at a slow, steady pace.

Time Trial
My plan for the TT was to push as close as possible to my 5 minute critical power of 393 watts. This really helped focus my effort because previously I would be completely blown before reaching the bottom of the longest (0.3 mile) hill on the course. Within the first minute, I saw that my lap average was 500 watts so I knew I needed to back off a bit. This helped me pace so that by the top of the hill my lap average power was down to 417 watts. I knew that my wattage would come down on the steep downhill and as I started to spin out, I decided to tuck and save energy for the flat portion of the TT across the reservoir wall. I could tell that I had gone out too hard though as I really struggled to get my wattage above 350 across the dam. I took the sharp turn pretty good, but was still fading a bit towards the line to finish with an average wattage of 363 watts and an average speed of 28.5 mph. This was a new fastest time for me on this course by 20 seconds. Here is all the data.

River Gorge Time Trial power/heartrate graph

River Gorge Time Trial Annotated Power Map

The downtown crit was fast and full of energy. I nearly missed the start because I thought the race started at 8:30. As I went to take a lap of the course after the 3s finished, I saw what I thought was another race lined up at the start line. I figured there was still enough time to take a lap before their race started, so I maneuvered my way through the group and then started to take a lap when the announcer said “And for tonight’s main event – the Pro/1/2 race!” and I suddenly realized that this was my race that was about to start. Fortunately, I had one full bottle and a volunteer was able to get me a plastic water bottle to fill up my empty second bottle. There was still a lot of time before the start of our race (the actual start time was 8:15) but everybody was anxious to get a good starting position with the 80+ riders in the field.

I had an OK start and found myself somewhere in the back 1/3rd of the race after the first couple laps. The course was really wide open so it was easy to move around and pass people – particularly coming out of the last turn up a slight hill with the wind coming from the right. All you had to do was take the inside line and then you were sheltered from the wind across the top of the hill down through the start/finish line into the first turn. By the midway point of the 60 minute race, I was close enough to the front to start to try to cover moves and get into breaks. I made it into one good break towards the middle and tried to drive it after I realized my teammate Pat was also in the break. I made it into one other really good break with just 3 other riders with 8 laps to go when a crash took out or held up a lot of riders including Pat who had a wheel puncture after narrowly avoiding crashing. I worked hard, but it wasn’t a perfectly harmonious break. After we were caught, I counter attacked our own break to try to start another break but ended up just riding off the front solo for a quarter of the course. Then I worked hard to stay at the front and only could get 13th in the field sprint – 15th in the race with Oscar Clark (Realcyclist) taking a solo flyer for the win and Nate Brown (Trek-Livestrong) taking second in a solo chase effort. Frank Travesio (Realcyclist) won the field sprint for third so it was a great day for Realcyclist.

Downtown Chattanooga Criterium power/heartrate annotated

Downtown Chattanooga criterium course power map annotated

Commute from the hotel to the crit course via Lookout Mountain

Finally, here are the pedal force / cadence maps from the races that I posted about a few days ago.

Time Trial pedal force cadence quadrant analysis

Criterium pedal force cadence quadrant analysis

August 28, 2011 at 7:05 pm Leave a comment

Tuesday Worlds power map / Golden Cheetah question

My schedule was freed up enough for me to ride the Tuesday Worlds ride tonight leaving from Bob’s Bikes. Great people, great ride, great training. Definitely makes for a very colorful power map thanks to Golden Cheetah (excellent software).

I’ll write up more about Golden Cheetah when I have time, but I am wondering if anyone else has used it and observed trends in their Pedal Force / Pedal Velocity graphs. I seem to get very different data when racing vs training … see graphs below

Blue/green circles are during the 8/16/11 Tuesday Worlds race ride. Note the vertical orientation.

Red circles are during my climbing and riding before the Tuesday worlds ride. Note the diagonal orientation that matches the expected curve.

Georgia Cycling Gran Prix Time Trial – Saturday, 7/23/11 – mostly vertical orientation, slightly sloping in expected direction

Georgia Cycling Gran Prix Covington Criterium – Saturday, 7/23/11 – vertical orientation

Crossroads Classic – Salisbury Circuit Race – 8/7/11 – note the reverse trend sloping in exactly opposite than expected direction

August 17, 2011 at 1:32 pm 4 comments

Crossroads Classic maps

We just got back from a longer than expected trip that included 5 days of racing, 2 days of riding in the mountains, and one funeral (in Florence). One of the things I like about TopoCreator, which I am trying to rush into a real beta phase this week, is the ability to overlay a bunch of routes on top of each other to generate maps like the one below that shows all 8 days worth of riding and driving.

Crossroad Classic riding and driving

As another example, here are my rides back in Birmingham from Thursday through Sunday.

The last four days of riding back home in Hoover

August 15, 2011 at 9:34 am Leave a comment

Sassafras Mountain

South Carolina mountains annotated

My grandmother died on Saturday, and since we were already in South Carolina when we found out, we decided to stay here until the funeral on Wednesday. Today I went for a ride up Sassafras Mountain that brought back lots and lots of memories. The last time I did this ride in the middle of the summer was with my roommate and teammate from Clemson University, Bert Hull. We did the ride in the middle of summer from 10-3PM on what was probably the hottest day of the year. Well, here we are close to 15 years later and I pretty much did the same ride again today from 10-3PM on an incredibly hot day (see temp graph below) -

Sassafras Mountain ride with temperature and elevation – annotated

I have climbed Sassafras a few times in the past few years, but always on our fall break trip, never in the middle of the season. I chose a route that was similar to the route that Darol Timberlake and I used the very first time I ever climbed Sassafras. I just spent a few days at Darol’s house while racing in Charlotte so that was special, too. Even though I was kinda tired from the 5 day omnium that ended yesterday, I thought I would try and hit the Sassafras climb hard. Well, I did the Beasley Gap climb pretty hard (304 watts for 14 minutes) on the way out there and pretty much decided after that the rest of the ride was going to be pure survival, including the climb up Sassafras.

The Sassafras descent, however, was up for grabs and I hit a new speed record (62.5mph) on the freshly re-paved road.

Chimney Top descent to Rocky Bottom

I may have gone faster on the descent, but Jeremiah Bishop smoked me on the climb by 2mph. I was pretty much in survival mode, though, on the climb after overreaching on the Beasley Gap climb.

Finally, here is a map with some of the more popular climbs in the Greenville area highlighted.

Sassafras area map with a couple popular climbs annotated

August 8, 2011 at 9:56 pm 5 comments

Day 5 – Crossroads Classic – Salisbury Circuit Race

Race Summary
15th place (9th in field sprint). This placing was enough for me to take 11th overall for the 5 day omnium. My hopes for a top 5 were dashed after a poor road race yesterday. And today, I just missed making it into the top 10 by 3 points. Still, this was a really strong field up here in North Carolina, and I was happy to have some strong races even if the results weren’t quite there.

The video below shows the field sprint for 6th place. (Caution – loud awesome cheering at the beginning) I was pretty far back still at the point that Kristine took this video, but the sprint was uphill, and I passed a bunch of people in the last 100 meters to finish 9th in the field sprint, 15th in the race.

The Details
The laps for today’s race were just under 1 mile long. The key feature was the finishing climb. I started out pretty well and fought hard to stay towards the front. I ended up bridging up to a good looking break with about 14 laps to go. The break was a bit too big, though, and our gap shrank from 20 seconds to 8 seconds in just one lap. I think we ended up staying away for maybe 4 or 5 laps total. Chris Harkey (Hincapie Green) and one of his teammates slipped away as a counter attack with a Mountain Khakis rider. The three riders quickly built a lead as nobody chased for an entire lap (I think this was with 5 laps to go in the race). There were two more riders that slipped away with 2 laps to go. I waited for the field sprint and ended up 9th in the field sprint, 15th for the race.

Here is the Strava segment data … I’ve included the 28 laps plus the finishing climb for the last lap … also, here is the link for the interactive strava data:

Lap 1  0.9 mi 56 ft 27.4 mph 333 watts 145 bpm 0:02:00
Lap 2  0.9 mi 56 ft 26.7 mph 264 watts 159 bpm 0:02:03
Lap 3  0.9 mi 56 ft 26.5 mph 255 watts 158 bpm 0:02:04
Lap 4  0.9 mi 56 ft 25.4 mph 230 watts 158 bpm 0:02:09
Lap 5  0.9 mi 56 ft 27.4 mph 258 watts 159 bpm 0:02:00
Lap 6  0.9 mi 56 ft 25.6 mph 217 watts 156 bpm 0:02:08
Lap 7  0.9 mi 56 ft 24.1 mph 210 watts 155 bpm 0:02:16
Lap 8  0.9 mi 56 ft 27.4 mph 261 watts 164 bpm 0:02:00
Lap 9  0.9 mi 56 ft 26.5 mph 243 watts 166 bpm 0:02:04
Lap 10 0.9 mi 56 ft 26.3 mph 253 watts 162 bpm 0:02:05
Lap 11 0.9 mi 56 ft 27.1 mph 311 watts 172 bpm 0:02:01
Lap 12 0.9 mi 56 ft 26.7 mph 254 watts 171 bpm 0:02:03
Lap 13 0.9 mi 56 ft 26.5 mph 215 watts 161 bpm 0:02:04
Lap 14 0.9 mi 56 ft 25.6 mph 240 watts 162 bpm 0:02:08
Lap 15 0.9 mi 56 ft 26.9 mph 272 watts 173 bpm 0:02:02
Lap 16 0.9 mi 56 ft 25.4 mph 223 watts 167 bpm 0:02:09
Lap 17 0.9 mi 56 ft 27.1 mph 292 watts 175 bpm 0:02:01
Lap 18 0.9 mi 56 ft 26.5 mph 211 watts 174 bpm 0:02:04
Lap 19 0.9 mi 56 ft 26.7 mph 254 watts 170 bpm 0:02:03
Lap 20 0.9 mi 56 ft 24.9 mph 228 watts 175 bpm 0:02:12
Lap 21 0.9 mi 56 ft 25.8 mph 210 watts 168 bpm 0:02:07
Lap 22 0.9 mi 56 ft 25.4 mph 207 watts 168 bpm 0:02:09
Lap 23 0.9 mi 56 ft 26.7 mph 212 watts 167 bpm 0:02:03
Lap 24 0.9 mi 56 ft 24.0 mph 187 watts 165 bpm 0:02:17
Lap 25 0.9 mi 56 ft 27.4 mph 232 watts 169 bpm 0:02:00
Lap 26 0.9 mi 56 ft 24.5 mph 190 watts 164 bpm 0:02:14
Lap 27 0.9 mi 56 ft 25.1 mph 218 watts 169 bpm 0:02:11
Lap 28 0.9 mi 56 ft 30.7 mph 374 watts 183 bpm 0:01:47
Finish 0.3 mi 33 ft 31.1 mph 703 watts 187 bpm 0:00:30

Salisbury power map annotated (purple = low power, blue/green = med power, yellow/red = high power)

Salisbury power graph

August 7, 2011 at 10:37 pm Leave a comment

Day 4 – Crossroad Classic – High Rock Road Race

Kristine got a good video of the sprint finish with a small break staying just off the front -

High Rock Road Race – power/heartrate graph
The power graph above summarizes the race pretty well – constant attacks, chasing, hoping missed break comes back, etc… 80 guys on narrow roads makes it tough to move around, but I managed to get into a couple moves, miss a bunch of other moves, get chased down a few times, and pull the pack around once or twice. In other words, it was an all-round terrible race. I sat up for the finishing sprint when there was still 40+ riders in front of me at 200m to go and a break of 6 or 7 riders off the front of that. Hopefully, I didn’t lose too many places in the overall and maybe with a good result tomorrow I can pull off a top 10 for the omnium.

Here is the lap data from Strava:

Lap 1 12.9 mi 121 ft 27.3 mph 205 watts 144 bpm 0:28:11
Lap 2 12.9 mi 121 ft 26.6 mph 244 watts 158 bpm 0:28:51
Lap 3 12.9 mi 121 ft 26.2 mph 224 watts 151 bpm 0:29:20
Lap 4 12.8 mi 121 ft 26.1 mph 219 watts 152 bpm 0:29:28
Lap 5 12.8 mi 121 ft 25.1 mph 190 watts 145 bpm 0:30:40

Here is the interactive link:

August 6, 2011 at 5:11 pm Leave a comment

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I left the house just under 30 hours ago and ridden 311 miles with well over 32,000 feet of climbing (the ibike under reports gain even more than the 1000). Easiest climb to get home. Plus my dead Garmin 800 still crashes every time I try to boot it up, presumably trying to load the in-progress #everesting 237 miles and 28,000 feet in. Thankfully I was using my Garmin 1000 to silence all the doubters who question the accuracy of my 800 and somehow trust the 1000 data because it's lower and that somehow makes it more accurate. Does anyone know how I can retrieve the file? Summit #everesting #fizik #stravaproveit just before the manatees.

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Brian Toone

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August 2011
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Quick reference stats

Anaerobic Threshold:
Power:315 watts
Heart rate:180 bpm
Power:1097 watts (5s)
Heart rate:198 bpm (5s)
AT power estimated by critical power curve in Golden Cheetah, which predicts I should be able to maintain 315 watts for 1 hour.

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