Tag Archives: time trial

2013 Alabama State Time Trial

2013 Alabama State Time Trial Pro/1/2 podium - Payne Griffin (Marx and Bensdorf), Mike Olheiser (Cashcall), and Brian Toone (Friends of the Great Smokies)2013 Alabama State Time Trial Pro/1/2 podium – Payne Griffin (Marx and Bensdorf), Mike Olheiser (Cashcall), and Brian Toone (Friends of the Great Smokies)

Quick summary
3rd place behind Mike Olheiser (Cashcall Mortgage) and Payne Griffin (Marx and Bensdorf). I read recently that you weren’t supposed to start your posts with podium pictures, but I’m really, really proud of this one so please excuse the blogging faux pas.

The details
I finished up my ride for Team Red, White, and Blue on Tuesday and didn’t touch my bike until Friday with Craig from Brick Alley giving it a thorough overhaul after 862 miles of pavement, dirt, and gravel and my legs getting a much, much needed rest. Josiah and I biked over to the bikeshop (on my old Scott), Josiah’s first “commute” on somewhat busier roads. I came home with the Litespeed, and Kristine stopped by on her way home from work to pick up the Scott.

I wasn’t sure how such an intense effort as a not-quite 40K time trial would be on my legs, and as it turns out it really hurt. I ended up doing the time trial mostly in Zone 4 heartrate because the pain in my quads was really bad. I focused on trying to keep good aerodynamic form on the downhills and across the top of the uphills but stood up on most of the smaller hills to give my legs a bit of a break as I torqued hard on the bars. Initially I was targetting a 315 watt average, but that became unreasonable after a few minutes so I basically continued to target that as a maximum for the flat sections and then running 250-275 watts on the downhills and 350 watts on the steeper uphills.

All of this meant that I was slow on the way out. Mike started 30 seconds behind me and passed me within the first 2 or 3 minutes of the race. Payne started right in front of me and was long out of sight. Travis Sherman had started one minute in front of me and was also long out of sight. At the turnaround, it looked like Travis was still about a minute ahead of me but my legs started to feel better (i.e., less pain) the farther I got into the ride so I cranked it up a bit on the way back and ended up catching Travis across the top of the Firetower climb. I’m thinking that with the freshest possible legs I could have cut maybe another minute from my time but that still wouldn’t have put me anywhere in the ballpark of the TT crushers Mike and Payne.

Afterwards, it was fun to chat with all the riders from across the state and several from out of state including Greg Miller from Knoxville came down to partner with Larry Gunter to win the BVI tandem state crown. Also, Ryan Boyle came over from Georgia and raced strong in the T2 Para category (see photos below).

ryan-para-finishRyan Boyle finishing strong

para-athletesAwesome to see strong rides from these para athletes.

Finally, here’s all my heartrate data from the race -

Heartrate zone summary (click to enlarge)Heartrate zone summary (click to enlarge)

Annotated heartrate plot (click to enlarge)Annotated heartrate plot (click to enlarge)

Critical power curve - note that I had my all-time best for this time duration last year when I went back out to the course and re-rode the time trial after being sick the week before during the actual time trial. (click to enlarge)Critical power curve – note that I had my all-time best for this time duration last year when I went back out to the course and re-rode the time trial after being sick the week before during the actual time trial. (click to enlarge)

1 minute power data for time trial
Interval	Miles	AvgPow	MaxPow	HR	RPM	MPH
0-1min		0.39	353	751	141	91	23.9
1-2min		0.36	389	531	164	79	21.4
2-3min		0.44	280	389	165	82	26.4
3-4min		0.52	275	344	169	84	31.4
4-5min		0.4	302	404	166	84	24
5-6min		0.33	290	485	166	78	19.9
6-7min		0.54	284	404	161	88	32.4
7-8min		0.43	272	426	164	83	25.9
8-9min		0.31	316	510	166	79	18.8
9-10min		0.43	286	385	168	85	25.5
10-11min	0.41	272	358	163	88	24.8
11-12min	0.29	318	498	165	83	17.4
12-13min	0.42	281	432	169	81	25
13-14min	0.41	322	477	164	78	24.9
14-15min	0.37	284	375	166	81	22.3
15-16min	0.29	306	403	166	75	17.6
16-17min	0.49	251	389	163	84	29.2
17-18min	0.29	307	543	164	82	17.1
18-19min	0.22	345	538	169	80	13.1
19-20min	0.32	271	411	171	82	19
20-21min	0.32	289	410	166	77	19.4
21-22min	0.41	267	386	166	75	24.5
22-23min	0.37	295	425	163	78	22.2
23-24min	0.39	284	388	165	76	23.2
24-25min	0.51	219	393	162	82	30.5
25-26min	0.58	203	416	153	92	35.1
26-27min	0.45	302	554	164	83	27
27-28min	0.5	243	369	164	86	30.3
28-29min	0.39	328	411	164	85	23.7
29-30min	0.41	266	486	171	77	24.8
30-31min	0.4	330	494	168	83	24.2
31-32min	0.33	303	469	175	80	20
32-33min	0.34	335	567	173	84	20.4
33-34min	0.38	315	507	174	82	22.9
34-35min	0.18	365	550	180	76	11.1
35-36min	0.31	306	472	180	80	18.7
36-37min	0.3	326	472	181	78	18.1
37-38min	0.4	267	388	176	77	24.1
38-39min	0.46	280	436	170	83	27.6
39-40min	0.38	284	497	174	79	22.7
40-41min	0.48	232	354	167	77	28.6
41-42min	0.5	144	452	162	72	30.3
42-43min	0.5	313	438	163	85	30
43-44min	0.35	323	573	174	79	20.8
44-45min	0.51	255	354	171	86	30.9
45-46min	0.43	295	408	168	85	25.8
46-47min	0.36	302	512	175	82	21.7
47-48min	0.54	264	341	172	86	32.5
48-49min	0.44	302	437	172	80	26.6
49-50min	0.48	271	412	173	83	28.8
50-51min	0.44	286	378	172	83	26.7
51-52min	0.36	316	484	174	86	21.3
52-53min	0.3	331	486	178	77	18
53-54min	0.5	265	394	175	85	29.7
54-55min	0.4	316	406	173	82	24.1
55-56min	0.33	340	430	177	81	19.6
56-57min	0.45	296	416	180	81	27.1

Johnson City Race Report

Quick summary
12th in the road race, soft pedaled the time trial for 50th, and 26th in a crit in the middle of heavy downpour – 17th overall omnium.

Road race
Wow, what a great race … epic location in the smoky mountains ending with an HC climb. A break of 7 riders formed on the loop part of the course. This break included eventual winner, super strong climber Jimmy Schurmann (Champion Systems Pro Cycling) plus former winner Scottie Weiss (Veloshine) as well Andy Scarano (UHC/706 Project), Dirk Pohlmann (Texas Roadhouse), Birmingham rider Payne Griffin (Marx and Bensdorf), and two other riders I didn’t know – Nick Jowsey (Brevard, NC) and Jake Arnold (Fort Collins, CO).

My teammate Jeff McGrane rode aggressively and helped keep the pace high at the front of the field. The break never got a huge gap to us as we could always see them so I figured that it would all come back together before the steep part of the climb. I stayed near the very front to look for any promising moves, but still managed to miss Shawn Gravois (UHC/706) when he attacked to bridge to Brian Sheedy (Globalbike) shortly after the turn off the loop onto US-19. The High Country Devo team set a fast tempo, and it looked like they were going to bring Shawn and Brian back by the top of the Cat 4 climb on US 19, but across the top Buddy Spafford (Asheville, NC) attacked and the High Country Devo team sat up. Seeing this as an opportunity to try to chase back up to Shawn, I attacked bringing one rider (Brandon Freyer – App State) with me and the three of us were away. We got a time split of 1 minute to the break shortly before we made the turn off of US 19 to head towards the base of the official climb.

We had lost sight of the main field behind us, so we were going to start the climb with a pretty good gap. Looking at the strava data later, I calculate that our gap to the field must have been about 1’30” by the start of the official 7 mile climb to the finish. Talking to Shawn and Jimmy after the finish, here’s what was happening ahead – Shawn and Brian’s chase group had indeed caught the lead group. By the bottom of the climb, Jimmy had gone ahead taking Shawn and Scottie with him. Eventually it was just Jimmy as Shawn and Scottie came off his pace. Meanwhile from behind in the field came a flying Cameron Coggan (CCB) who eventually caught and passed everyone except for Jimmy and Shawn who went on to take 1st and 2nd with Cameron in 3rd. Cameron went ahead and climbed all the way up to the top of the mountain as well.

Much farther down the mountain, the three man chase group I was in had been soldiering on working well together for about 7 or 8 miles all the way to the bottom of the climb. At the bottom, I settled into tempo to try to pace myself all the way up the climb and still hopefully catch people from the break. Chris Uberti (Smart Stop / Mountain Khakis) caught me about 2 miles in. I stayed with him until Cameron Cogburn (CCB) came flying by. Chris was able to stay with Cameron for a bit, but I only lasted a few seconds. I wasn’t exactly disheartened, though, because I felt like I was climbing at a good tempo. I kept Chris in my sight for a long time, but he would eventually finish a minute and a half ahead of me. I caught Payne Griffin (Marx and Bensdorf) at the spot we had compared to Karl Daly (from there to the summit) after he had come off the lead group. I caught one more rider before getting caught myself by Daniel Patten (Mountain Khakis) with about 1K to the finish. I saw him coming, so I eased up and then latched on to him until the sprint for the finish, where I cramped and then immediately sat up to finish the race in 12th. Afterwards, Kyle Taylor (Team Bikers Choice) convinced me to climb with him to the top. It was well worth it for the view and to experience the microclimate of the Great Smoky Mountains above 6000′ in elevation (we maxed out at just over 6200′).

Not the result I was looking for, but it was still a good race. I ended up setting an all-time power record for the duration 1 hour 5 minutes up through 1 hour 17 minutes with a power of 290 watts or (4.5 watts / kg) for that duration of time. Even though it was an all-time power record, I believe that I’ve got another 10-15 watts or so in my legs but just didn’t have it on Saturday. My CP curve predicts that I should have been able to maintain 304 watts over that same length of time. Another year! Although, if Tulsa Tough conflicts again with this race, I think I’m going to hit it up next year and then switch back to Johnson City the following year … hopefully the schedules will be different next year to allow me to do both!

Roan Groan - CP Curve annotated - click to enlargeRoan Groan – CP Curve annotated – click to enlarge

Roan Groan - heartrate/power plot annotated - click to enlargeRoan Groan – heartrate/power plot annotated – click to enlarge

Roan Groan - power map - click to enlargeRoan Groan climb power map – click to enlarge

Roan Groan - power map - click to enlargeRoan Groan – power map – click to enlarge

Road race heartrate zone summaryRoad race heartrate zone summary

Screen grab from beginning of climb - "flash headlights to warn of wildlife"Screen grab from beginning of climb – “flash headlights to warn of wildlife”

Time trial
With so many strong riders here, I knew that even a max effort for me wouldn’t get me any omnium points. So I decided to take it easy on the time trial – especially since I had cramped hard at the end of the road race. I really enjoyed warming up with a few riders and contemplating bike racing and taking in such a crazy awesome view in the Nolichucky Gorge outside of Erwin, TN. Then I started the time trial with my camera out and took pictures of all the riders who passed me during the time trial. I also tried to shout encouragement to each of them (and stay out of the way). My teammate, John Hart, smoked the time trial ending up falling less than 2 seconds short of the win behind Brian Sheedy and a half second behind Shawn Gravois in second place.

Sunday’s criterium was on a technical course. I did warm-up laps on it when it was dry, and the first few laps of our race were dry, but then it started to rain and the wrecks started to happen and eventually I dropped off the back – taking the corners ultra slow but trying to drill the straightaways to delay getting lapped (and pulled) as long as possible. I got pulled late enough to be placed 26th – no omnium points, but it still counted as a finish to keep me in the overall, where my road race points alone were good enough for 17th overall. Got a good video of the first wreck after the rain started.

Here’s a selection of videos from the races – starting with the rainy crit and working backwards to the road race.