Tag Archives: time trial

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

Criterium
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

Alabama State Time Trial Championships

Well, I guess my season isn’t quite over yet! Today, I won the Pro/1/2 division of the Alabama State Time Trial. The victory should have gone to Mike Olheiser who had already caught and passed me, but he had a flat tire and had to turn around. I was 3 seconds off of the fastest time of the day, which was put in by a strong Cat 3 rider Peter Dudle (Competitive Velo). I opted to do the race Eddy Merckx style with no aero equipment because I couldn’t get my clip-ons mounted on my handlebars last night. Still, even without any aero equipment, I was able to put in the second fastest time of the day out of all categories missing Peter’s time by just 3 seconds!

The course was challenging as it rolled constantly across the terrain, with one larger hill being the namesake of the course “Firetower Hill”. Since this was an out/back course, you got to see every hill twice — including Firetower because the turnaround was a couple miles past the bottom after you descended on the funnest part of the course. Check out my topocreator maps below:

2010 Alabama State Time Trial Championships – Firetower Time Trial (2D) 3D view of the 2010 Alabama State Time Trial – Firetower Time Trial

No heartrate data to post because I forgot not only my new iBike power meter but also my Garmin in the frenzy to get out the door this morning after a late night working. I got a good warm-up pre-riding most of the course. I started out fast, but I knew that the best thing I could do was try not to blow up on the early hills. That stayed my strategy pretty much throughout, and I was very happy with my time.

Alan Laytham was out on the course taking pictures, and he snagged this one of me on the descent off of Firetower Hill a couple miles before the turnaround.

Cascade Cycling Classic

Kristine's view from the feedzone on Stage 2 - Three Creeks Road Race
Kristine’s view from the feedzone on Stage 2

I am out here with my family in beautiful Bend, Oregon racing the Cascade Cycling Classic. The field here is like a “who’s who” of whose not in the Tour de France. To give you an example, during one of the many “slam on your brakes” moments in Stage 2, I almost rear-ended Oscar Sevilla and Tom Zirbel. Freddie Rodriguez won the field sprint yesterday edging out Taylor Phinney, but there was a break of 18 up the road including Victor Hugo Pena, Rory Sutherland, Chris Baldwin, Darren Lil, and Ivan Dominguez. Francisco Mancebo got third in yesterday’s stage behind Ben Jacques-Maynes and Jeff Louder. Floyd Landis is here and riding well in support of his teammates (Chris Baldwin and Rory Sutherland are 3rd and 5th in the GC afer Stage 2). BMC has a strong team including Brent Bookwalter and former Postal rider Tony Cruz. Altogether, we had 184 starters for Tuesday’s road race, 177 starters for Stage 2, and 168 starters for Stage 3.

Here’s how the races have gone so far…

Stage 1 – Smith Rock Road Race … 71 miles, ETA 2:34 @ 27mph, Actual 2:23 @ 29.7mph (11 minutes ahead of schedule)
This race was mostly flat with the exception of one KOM. I’ve never ridden with 180+ riders in a field before so I was surprised by how smooth it went — no crashes that I could see or hear, but there was plenty of times we had to brake hard going into corners or if a car hadn’t pulled all the way off the road — sort of like a big river that ebs and flows as the river gets wider or narrower. Part of the reason for the smoothness though was the raw speed. We started out averaging well over 30mph. This kept the large pack strung out. Mike Olheiser attacked about an hour into the race to get away to go for the KOM points. Eventually 10 other riders made it into the break with him. Several riders bridged across at different times making a very large break of 18 riders. It was just the right composition of teams so nobody with enough firepower was left to chase meaning that the break stayed away for the rest of the race gaining 4’49” on the rest of the field. We started up the KOM pretty fast (25+ mph) but then slowed down to maybe 15mph at the steepest part before accelerating to close to 25mph again across the top. The pace was fast but manageable. The hardest part of the race came a couple miles after the KOM when we headed up a long (5+ miles) false flat gaining about 500′. Garmin’s development team missed the break so they were up at the front at a very fast tempo – 28-32mph with crosswinds – that kept the pack strung out single file for miles. It was very hard because you weren’t getting much draft at all from the rider in front of you. Once they realized they weren’t going to catch the break, they turned off the gas and the break extended its lead. Everything else was relatively easy although it was very hot by the finish and staying hydrated was tough. I coasted across the line in 122nd.

Stage 1 - Smith Rock Road Race Heartrate Data
Heartrate data for Stage 1 – Smith Rock Road Race

Stage 2 – Three Creeks Road Race … 80 miles, ETA 3:09 @ 25mph, Actual 2:54 @ 27.5mph (15 minutes ahead of schedule)
Today’s race was a bit more hilly. We started out very fast again with a gradual rolling descent for the first 30 miles. I looked down at my speedometer at one barely downhill section and we were going 43 mph, full out. The fast speed lasted all the way through the second feed zone when a split happened and the front group turned into a group of about 40 and the back group had the rest of us — about 138-140 riders by that point. I was near the split so I ended up getting into the rotation to help chase it down. Eventually everything came back together. We hit the KOM at a very manageable pace and then really slowed down for a bit to about 23-25mph. The first of two crash near-misses came when a narrow bridge slowed the pack at the front suddenly. At the sound of squealing brakes, I slammed on my brakes and still nearly rear ended Oscar Sevilla and Tom Zirbel. Shortly after the bridge as we approached the bottom of the climb, the pace really started to pick up. Then a few riders got tangled up and went down right at the base of the climb right in front of me. I skidded to a stop just barely before hitting them, but the damage was done as the main field sped away at close to 30mph while a bunch of us towards the back were still getting clipped back into our pedals and around the crash. I worked with about 5 riders to catch and pass another group and we had the main field in our sights about 30 seconds ahead, but the pace eventually got to me and I got dropped from that group and started surfing different groups … sometimes able to stay with them and pass people from groups ahead and sometimes falling off again to the next group. I finished 108th 7’35” back from Oscar Sevilla who ended up winning the stage and taking over 1st on GC.

Stage 2 - Three Creeks Road Race Heartrate data
Heartrate data for Stage 2 – Three Creeks Road Race

Stage 3 – Skyliners Time Trial … 16 miles (8 miles out/back), ETA 38.5 minutes @ 25mph, Actual 40.0 minutes @ 24mph (1.5 minutes slower than expected)
It was a very disappointing TT for me today as I missed the timecut by 37 seconds. It’s small consolation but so did 13 other riders including Freddie Rodrigues from Rock Racing. The long climb on the course was a real power climb averaging 3% gradient, which also meant the descent was a power descent where aero equipment was hugely advantageous. All I had was my tt bars and I just could never get up to speed on the way up or the way down. I was surprised because my legs felt OK during my warmup run on the course, but they were just dead during the race. I got passed by 4 or 5 people starting at 30 second intervals. Not a very impressive performance, but I am hoping to rest up and have fresher legs for Elk Grove in Chicago next weekend.

Stage 3 - Skyliners Time Trial Heartrate data
Heartrate data for Stage 3 – Skyliners Time Trial

Tour of Atlanta – Memorial Day Weekend

Tour of Atlanta Stage 2 - MAR Prime #1
Tour of Atlanta Stage 2 – MAR #1 (Photo credit: Georgia Cup)

I participated in an exciting four days of racing this past weekend at the Tour of Atlanta. A professional cycling team from Australia (Fly V Australia) as well as top amateur teams from the Southeast made for some fast, hard racing. Seven stages in just four days meant that we were racing twice a day except for the last day — where we only had one epic road race to survive. The highlight of the long weekend for me was the “Most Aggressive Rider” competition (MAR). I had an early three point lead in this competition after making it into the Stage 2 breakaway and placing either second or third in each of the MAR sprints. Unfortunately, Fly V and Myogenesis had their eyes set on this competition, too, so despite my hardest efforts I could only manage 3rd place in the competition. Still – it was an exciting “race within the race” and I frequently found myself sprinting it out with the top two sprinters in the race! A couple times I came out on top, but most of the time I had to settle for 3rd or 4th. Here are my abbreviated race reports and heart rate data.

Friday afternoon (2:08pm)- Stage 1 – 1km prologue time trial
Down the hill, turnaround, and then come back up the hill. Sounds simple, right? Well, the only complicating factor was a nice downpour to make the 180degree turn at the bottom of the hill treacherous. I think all the times were a bit slower because nobody wanted to break a collarbone on the very first of seven stages! I rolled 2 minutes flat — good enough to tie for 16th place.

Friday evening (7:15pm) – Stage 2 – 1km criterium, 1 hour
The course for this race was the same as the time trial except with an additional 180 degree turn to make a loop. The announcer rang the bell right at the start of the race on the first lap for the first MAR prime. I had a great start at the front of the race and thought that I would have a go at it if I could keep good position. Well, one rider attacked before the 180 degree turn at the bottom of the hill, and I got swamped going into that turn so I thought my chances were over. I still had good position though when a Global Cycling rider attacked right in front of me as the field sat up about 250 meters before the line. I rode his wheel and then came around just at the line to take 2nd place on that prime with the one rider already up the road — good for 3 points in the MAR competition. Only one or two laps later, I found myself off the front with a fairly large group of 14 riders with no less than SIX Fly-V Australia riders including the current Australia national criterium champion — Bernie Sultzberger (read about his race winning ride here). This was the hardest break I’ve ever been in because Fly-V constantly attacked the break knowing that it was probably too big to survive. Nevertheless, each attack was reeled in and fortunately for me always before a MAR prime lap. I managed second on one more MAR prime and then third on the final two primes. Also, fortunately for me, the relentless attacks kept our pace just high enough to stay clear by about 10 seconds from the pack at the very end. I was tired from chasing the MAR primes and could only manage 10th in our sprint.

Saturday Afternoon (1:15pm) – Stage 3 – 1 mile criterium, 1 hour
This was a hard circuit race course with about 75 feet of climbing per lap all coming in one long stretch with a corner in the middle and another corner at the very top. Then it was downhill for the rest of the course, including a downhill right-turn at the bottom of the hill — think MS Gran Prix Friday night crit with that downhill 90 degree corner. The course had a lot of variability from 5 lanes to 2 lanes, to 1 small lane, but the pavement was great. I worked hard for MAR points, but I believe in the end I was only awarded 1 point and placed 4th (no points) in ALL of the other sprints (four sprints total). This took a lot out of me, but there was always enough time to recover before the next sprint and for the finish. I was able to get 9th in the field sprint (11th for the race with a late race 2-man break staying away to the end).

Saturday Evening (7:25pm) – Stage 4 – 1 mile criterium, 1 hour
With a tropical low just off the Gulf Coast dumping tons and tons of rain in Florida and Alabama and Southern Georgia, it looked like we were in for a very soggy weekend. But as it turns out, only the opening Time Trial and this stage (#4) were rainy. It started to rain about 30 minutes before the start and continued to rain for the whole race. We did the same course as in the morning, but the finish was moved to near the top of the hill. There is something crazy about screaming down a 4 lane highway down a relatively steep hill knowing that at the bottom of the hill awaits a 90 degree turn with lots of paint for crosswalk and turn indicators. The highlight of the race for me was the last MAR prime when I was able to out-maneuver a full Fly-V leadout train and then outsprint Fly-V’s Jonathan Cantwell who was 1 point ahead of me in the MAR competition. Unfortunately, Jonathan got points on an earlier prime and I wasn’t able to get any points on any of the other primes (although I got 4th on two of them). So he had a two point lead going into the last two stages with MAR points. I was a little bit too far back for the finishing sprint but was able to come around a few people for 14th.

Sunday Afternoon (1:15pm) – Stage 5 – 1 mile criterium, 1 hour
I saw my MAR competition hopes fade with the very first MAR prime. I moved into the top 20 coming into a hill before the finish line when the front of the group slowed down. It looked perfect for me carrying a lot of momentum if I could just find a way around the traffic. I went right hoping that something would open up — but nobody moved so I had to take me and my momentum into the gutter where there was a two inch drop that I didn’t feel confident enough to bunny hop back onto the course. So by the top of the hill I not only didn’t place in the prime, I found myself at the very back of the pack. Even though there were a lot of attacks, none of them stuck for more than half a lap. Out of the remaining three MAR primes, I placed 4th on two of them and got 3rd on one of them for 1 point. Jonathan Cantwell extended his lead by winning three out of the four primes. Going into the finish, we were all together and I was in pretty good position, but still a little too far back, so the best I could do was 14th again.

Sunday Evening (7:25pm) – Stage 6 – 1 mile criterium, 1 hour
Oneal Samuel (Myogenesis) had moved just ahead of me into second place in the MAR competition with Cantwell having a commanding lead by this last stage where MAR points were available. When the first MAR prime was called, I was pretty far back in the group but my motivation to do well to secure 3rd in the MAR competition or possibly overtake second helped me move all the way to the front by the last corner. I followed an attack before the last corner and then committed 100% from about 300 meters out, but Cantwell and Oneal were both able to come around me so I only got third for one point. The next prime though went much better as I tried the same tactic. This time it worked perfectly with me getting a gap on the entire field except for one Fly-V rider who I was able to outsprint. For the final prime, I found myself in perfect position behind Cantwell and Oneal for the sprint — but that’s exactly where I stayed taking third in the sprint. I guess I realize that the only way I’m going to win a sprint is to get a headstart by jumping early. It was a perfect end to the MAR competition, though with Cantwell, Oneal, and myself earning points in the exact order that we finished for the overall MAR competition. As far as the final sprint went, it was crazy with nearly everyone together. It was very fast, and I was in good position but not quite aggressive enough to place in the top 10 — finishing just outside in 13th place.

Monday Morning (9:00am) – Stage 7 – 90 mile road race, the queen stage
The 6:30am wakeup call came very early for this stage. A couple hours later, I was ready for the race, which started near Dawsonville, GA — not too far from Dahlonega, where we will be next weekend racing the next Georgia Cycling Gran Prix event. I was thinking that if I was in position for the KOM when we made it there that I would go for it. But a small break rolled off the front early in the race and so I just tried to mark attacks. It was a frustrating race though as I not only missed the initial break but also missed the second chase group that eventually caught and merged with the first. Frustrated with not much else to do, Matt Winstead decided to push the pace. I joined in and helped out a bit and eventually several other independent riders joined in too. Then there was some more attacking — we started to make time on the break, but they had such a huge advantage at this point that it was a lost cause. Eric Murphy (Myogenesis) put in a late race attack and got away solo. When we hit the bottom of the climb, Fly-V set an early quick tempo and then Cantwell attacked. Travieso was able to cover so the pace slowed down again. Still – it was a fast enough pace to drop many of the people that were left in the field. I was in perfect position for the sprint behind guess who — Cantwell and Oneal — and that’s right where I stayed to finish third in the field sprint — 13th in the race.

Here is my heart rate data and analysis:

2009-05-22 Tour of Atlanta Stage I - Westside Time Trial2009-05-22 Tour of Atlanta Stage I – Westside Time Trial (Raining, downpour)

  1. Erroneous reading (raining)
  2. The turnaround
  3. More erroneous readings
  4. The finish

2009-05-22 Tour of Atlanta Stage II - Westside Parkway Crit2009-05-22 Tour of Atlanta Stage II – Westside Parkway Crit

  1. MAR #1 – Lap 1 prime, 2nd place
  2. MAR #2 – 2nd place, already in breakaway
  3. MAR #3 – 3rd place
  4. MAR #4 – 3rd place
  5. The finish

2009-05-23 Tour of Atlanta Stage III - Webb Bridge Crit2009-05-23 Tour of Atlanta Stage III – Webb Bridge Crit

  1. Neutral after bad crash on the first lap. Three riders down and at least one not moving. Ambulances and rescue squads on the course
  2. MAR #1 – 3rd place, my only points for the MAR competition in the race
  3. MAR #2 – 4th place :-(
  4. MAR #3 – 4th place :-(
  5. MAR #4 – 4th place :-(
  6. The finish

2009-05-23 Tour of Atlanta Stage IV - Webb Bridge Crit (Raining, downpour)2009-05-23 Tour of Atlanta Stage IV – Webb Bridge Crit (Raining, downpour)

  1. MAR #1 – 4th on this early MAR prime
  2. MAR #2 – 3rd on this MAR prime
  3. MAR #3 – 4th again :-(
  4. MAR #4 – 1st, proudest moment of the race! :-)
  5. The finish
  6. The point at which the altimeter on my Garmin stopped working because of the rain

2009-05-24 Tour of Atlanta Stage V - Windward CritTour of Atlanta Stage V – Windward Crit

  1. MAR #1 – guttered, couldn’t contest
  2. MAR #2 – 4th, nipped at the line :-(
  3. MAR #3 – 4th again :-(
  4. MAR #4 – 3rd, nipped at the line for 2nd
  5. The finish

2009-05-24 Tour of Atlanta Stage VI - CritTour of Atlanta Stage VI – Windward Crit

  1. MAR #1 – 3rd place
  2. MAR #2 – 1st place, woohoo! :-)
  3. MAR #3 – 4th place :-(
  4. MAR #4 – 3rd place
  5. The finish

2009-05-25 Tour of Atlanta Stage VII - Epic Road RaceTour of Atlanta Stage VII – Epic Road Race

  1. Neutral roll out – extremely low heart rate, which persisted throughout the entire race. I never even made it into Zone 5 for the finishing climb and sprint.
  2. KOM #1 – end of the first lap, I sprinted for some of the minor points only to find out later that only the first 3 places were scored
  3. KOM #2 – no sprint for me this time, but the pace was fast with somebody attacking halfway up the climb establishing a split in the field — the field mostly came back together
  4. KOM #3 – I led the entire way up this climb during one of the sections where I was helping to chase the break and keep our tempo higher. I tried to maintain a pace that was fast enough to discourage attacks, but slow enough that I still had a little something left in case there was an attack.
  5. The finishing climb and sprint. The pace eased a bit — I am second guessing a bit wondering if I should have attacked the sprinters — not confident enough to think I could drop them on that short of a climb, though

Bull’s Gap Time Trial

2009 Bull's Gap Time Trial

2009 Bull's Gap Time Trial

Check out my Giro d’Italia, Joe Martin, and Tour of the Gila topographic maps, too!

Quick Summary: 2nd place in 55’12” (21 seconds slower than last year). View full results on the COGS website

The Details: The conditions were not so good this year with a steady light rain falling all morning. Last year’s race was held at the end of July in hot, humid, sunny conditions. Today was rainy, chilly, and a bit windy. Check out the radar from late morning and also my heart rate data … the interesting thing about my heart rate data is that it was raining hard enough that the accumulation of water disrupted my altitude readings. I overlaid last year’s correct elevation profile (yellow) on top of this year’s (orange).

Sylacauga, Alabama - Bull's Gap Time Trial Radar

Sylacauga, Alabama - Bull's Gap Time Trial Radar

2009-05-17 Bull's Gap Time Trial Heartrate Data

2009-05-17 Bull's Gap Time Trial Heartrate Data

  1. Low initial heart rate … cold and rainy and trying not to overcook the first climbs
  2. Very low heart rate for how hard it felt like I was working my legs!
  3. Ummm… not sure what happened here – I definitely tried to push it hard over the top of the climb, but I think the spikes are bad readings from the heart rate monitor
  4. Good, high, gradually increasing heart rate all the way to the top of the climb
  5. I was very happy with how I was able to push it all the way up the long false flat, gradual climb … little chain ring spinning 22mph all the way up the climb
  6. I decided to attack the bottom of each of these hills on the way back to take advantage of downward momentum from the preceding downhill

Brian Toone, near the top of Bull's Gap - Photo credit: Eric Sawyer (Creative Commons)

Brian Toone, near the top of Bull's Gap - Photo credit: Eric Sawyer (Creative Commons)


The full collection of Eric’s photos is available here: http://www.flickr.com/photos/diddlee/sets/72157618373256398/.