Durango Wheel Club Champs: Stage 3 - The Road TT

Today's race was another opportunity to feel alive! Yes, that means the intensity was going to be high and continuous. The race of truth, the view into your spirit as you push as hard as possible and learn to push to your limits.

This was a 15 mile road TT and stage 3 of the Durango Wheel club champs week. 54 folks were registered for this event!  What an impressive turn-out for a local race!!

this map includes the TT and the warm-down back home.

My pre-race nutritional strategy: 3 hours before the race included 2 cups of juiced vegetables and fruits: 2 beets, 1 apple, and 1 banana. 1 hour before the race I drank a cup of coffee.  (unlike my mountain bike TT, where I had too much coffee...eeeps)

I warmed up riding to the start which was 10 miles of easy riding and a few openers (getting the heart rate to threshold a few times)

the start line and the riders are beginning to line up.

My strategy: since this was a shorter road TT , I decided to not start hot(above threshold) like I did with the mountain bike TT. I instead decided to do build intensity for the first 5 minutes then hold 170 HR and then the last mile or two pick up the pace to maximum effort.  I basically pulled this off successfully, after 6 minutes I was holding 170s and held that heart rate for the entire effort. The last mile or two, I couldn't push the pace, but only for the last minute or two.  My HR reflected that and I almost puked after I crossed the finish line!

click for bigger view!

Results:  I was 21 out of 45th overall. I am not sure my age-group placing as of yet.

DWC Champs Stage 2 - MTB TT 2012

Durango Wheel Club Champs: Stage 2 - The MTB TT

Today’s race was a total blast! There were 36 men and 9 women racing in the mountain bike time trial (TT).  The race started at the corral in Horse Gulch just above the Meadow.  The course was Meadow Loop to Stacys to Cuchillo back to Meadow. A short 5 miles…

I warmed-up for 45 minutes and did some basic openers getting the heart rate(HR) elevated and most importantly to formulate my race strategy.

First, the race is a short 25’ish minutes. So, the strategy is fairly simple, full gas, max effort maintaining my HR within the low 170s.  (This is my above threshold HR.) Being above threshold effort is similar to a small can of nitro in a race car. It is a small container with only so much super-power. For me, this is roughly 30-40 minutes of my heart rate at or greater than 170…  Once I use up my can of super-power, I will then pop and need to recover…

The mentally tough part of this strategy is maintaining that level of effort, it hurts!! You are gasping for air, breathing very hard, and trying to maintain focus on a twisty and sometimes technical single track. So, I was off, since this was a TT, each racer starts at a 20 second interval. I quickly got my HR to the upper 160s and felt the pace was decent. After the first ½ mile I got in my lower 170s.

Every so often, my body would want me to do a quick recovery on a flat section. I caught myself letting my HR drop to the low 160s during this time and went through the following mental dialog:

Self: “Can you get that HR back up to 170?”

Self: “let me do a quick scan of my body: legs good, breathing hurts but good, so yes, I can!”

Self: “Good, then start pushing it again, you just lost 10 seconds…”

I would pick back up the pace.

Here is a graph of my HR over the course of the 27 minutes.

Overall, my focus was good, (even though I had to dismount once for a minor chain issue which probably cost me 20+ seconds including the time to get back up to pace), I felt like I was on rails, and I actually caught 3 riders that started ahead of me. There were a couple of times I went through that dialog and a number of small sections where I felt I could have pushed through it a little harder.  But overall, I was happy with the results and held true to my strategy.

Below is the 40-49 results.

 Also, here is the Strava link to this ride:  http://app.strava.com/rides/21675824

Durango Wheel Club Champs: The Crit

Durango Wheel Club Champs: The crit, Sep 9^th, 2012

I think some common traits among racers are the drive of never settling-for-average results, always optimizing and loving the challenge along the way…

With that said, I categorize myself as an above average cyclist and triathlete. But living in Durango, you quickly realize that ‘above-average’ is not easy, and I love being a Durango-middle-of-the-pack athlete with the Durango measuring stick to always compare and improve upon.  Being around people who push me mentally and physically is how I have learned to grow.  

Thank you Durango culture for satisfying this drive as it brings me enjoyment.

With that said, you can be assured that I didn’t podium in today’s crit, haha.

Today’s crit was the fielded by 32 riders ranging from all cats, 1-4. I wasn’t too concerned about the logistically challenges that may ensue (grouping cat 1 with the cat 4s is going to have lapping issues etc.) However, I thought what a great opportunity to push myself behind my limits and grow…

I started in the third row, and the race began.  The beginning pace was amazingly fast as all crits are, and due to the course being short with 6 corners, the field would spread out fast and into a single long line. I knew that it would be important to keep up to the top and try to draft as soon as possible. 

Two groups quickly formed, the first group a solid 15 riders and I ended up pulling the second group consisting of the rest of the field for roughly 10 minutes. My heart rate was above threshold and couldn’t hold this pace for another 30 minutes. I realized that I was spending too much energy leading the 2^nd group and needed help bridging the gap to the lead group. My mistake, I didn’t try to organize others to work with me, they were just being smart and letting me pull until I popped. In retro spec, I should have been drafting within the second group… 

Above is a power distribution from Strava for the 40 minutes.

I eventually slowed and the riders behind me started to work the second group but I was already feeling as if I popped. I was able to draft for another 15 minutes working with various folks but my inevitable doom was approaching. Working above threshold for 30 minutes was all I had…

My average Heart Rate for the 40 minutes was 164, and I feel this is just above my threshold.  The average power (without my power tap, but Strava calculated) was 295 watts.  Regardless, I felt as if I got hammered and the old saying goes: “That does not kill you, makes you stronger”.

Heart Rate over time. Each peak of the green line is a lap, (click to enlarge)

Next race, the Mountain Bike Time Trial Tuesday night.

Twin Buttes 60 mile solo race

I decided to try a local endurance mountain bike race. Trails2k.org facilitated a race at Twin Buttes, Durango CO during the Pro Challenge weekend. I entered the 6 lap solo men’s 60 mile race as racer 433! Each lap was approximately 10.5 miles with 1500 elevation gain each lap.

This was a last minute entry and I was apprehensive as I have not been training to ‘race’ 60 miles; however, I have been doing base road rides between 50-60 miles.

This race course was awesome! Surrounded by pines and great views, the trail provides big-ring spinning opportunities with a couple of climbs sprinkled in keeping the most avid climber honest. The trail finishes with an unavoidable ear-to-ear grin downhill descent.  The entire course was perfect for my Scott carbon hardtail 2x10.  

The quick and dirty:

I was finishing my 5th lap and looking forward to the 6th lap when the race got cut short due to heavy rains and lightening. However, I was able to pull off a podium finish of 3rd place with just under 50 miles completed.

This race challenged me mentally especially on the 4th lap; after working through serious leg cramping, a crash, and vomiting (It was my first time power-puking while racing. It is sort of interesting puking and riding, as you don't want to stop your bike nor get yourself or clothing sprayed with vomit while pedaling!! I obviously did not have my nutrition or hydration dialed in for this type of event.) I miraculously was able to hold down some key nutrition and started feeling strong again starting my 5th lap. I guess the bike and life lesson here: keep pedaling no matter how bad you feel, things will get better...

Durango Herald link:
http://durangoherald.com/article/20120819/SPORTS/708199931/
Strava link below of the race details:
http://app.strava.com/activities/18957882

Durango Squawker 2012 Crit Race Report

This weekend was jammed pack with road cycling fun. The Fort Lewis Cycling team organizes an event called the 'Squawker Road Classic'. It attracts many collegiate teams and USAC cycling racers (I fit in this later category)

The Squawker consists of a Saturday morning Time Trial, an afternoon Crit, then a Sunday Road Race.  I signed up for the entire package!

I performed decently in the Time Trial in the morning but was more nervous for the afternoon Crit.




This race report discusses my crit experience! The crit was a 40 minute effort consisting of 25'ish Cat 4/5 racers (Don't let this lower cat deceive you of the abilities, many of the racers are the finest Durango Crit racers, and it weighed on my mind!)

(Click on any of the images for original size!)

The course was fairly flat except for a steeper 20 second climb on the backside. Each lap was approximately 1 minute and 40 seconds. My strategy, stay with the pack and draft. I felt some fatigue from the morning Time Trial.


Here is a decent video of the course; the video is of this years collegiate racers.
http://www.youtube.com/watch?v=pa5ZgJm_7cE&feature=youtu.be

Like most Crits, the first part was 'balls-to-the-wall' to destroy the competition and it did.  I was able to keep on the pack's wheel for the first 15 minutes and then felt my self 'blowing-up'...

Here I am in the back of the pack trying to hold the pack's wheel...

Soon, I found myself getting dropped.  Thoughts of, "Just pull out next lap and tell Rebecca you blew-up", "Lots of riders from the prior Crit pulled out stating these words, why cant I".  While this weekend is still 'training' where I have the opportunity to hold hard race-paces, I quickly changed the above possible outcomes and decided I wasn't willing to accept defeat.

I ended up with a small group of 6 riders who were also dropped.  I had to figure out how I could catch up!  I realized two things needed to occur. First, I was in too big of a gear on the climb and it destroyed my legs for the downhill and flats.  I resolved this by reducing the gear even further than before and increased the cadence on the climb; I noticed a huge difference (only if I figured this out earlier, I may have been with the pack). Second, the new group I was with needed to work together.

The small group.

After suggesting to the group a 'plan', it was not well received by all. I spoke with the guys after the race and most admitted they were already throttled while drafting off the wheels in this group. I felt I still had strength and decided to start pulling.  The group shrunk to 3 of us, and these guys were willing to rotate till the end.

The final 3, I am in the middle.

Realizing, we were not going to catch the pack with 5 laps remaining, I decided to still 'race' these guys.

My strategy, with two laps remaining, attack the hill climb and hopefully pull away for the last lap.  While this dropped the 3rd rider, the remaining rider drafted off me and counter-attacked me on the final laps climb, I couldn't hold the pace and he pulled away.  I still sprinted to the end and was smiling from ear-to-ear!!

Barely able to breath and almost puking, I finished the Crit!

Thank you Rebecca for the cheering support and photography!!

Now to hydrate and get ready for tomorrow's road race.

DWC TT Race Report - 19April2012

The Durango Wheel Club Time Trial Series started today. It was at 5:30, afterwork.

Here is the map:

http://www.mapmyride.com/routes/view/85001893/

It was a two loop(9.5 mile loop) TT. Think of the loop as long sided rectangle.

The weather was 60's, cloudy and 25MPH winds from the west with gusts up to 35MPH. The first long leg was into the wind, and coming back was with a tail-wind.

I really enjoy Time Trials (The race of truth). I am not sure why, maybe it is because I know that all my concerns in life will be forgotten for the next 45 minutes. Why? because all I can focus upon is maintaining a tight aero position, trying to relax, not crashing, and holding an above-race-pace effort: gasping for air like a fish out of water, feeling like I am having a heart attack, and the sensation of battery acid flowing through my quads!

My strategy was simple, don't blow-up on lap one and increase intensity more aggressively on lap two.

All the riders lined up in their departure order. (I think 20 seconds separated each rider) and the robotic voice from the TT recording machine began calling out the next riders name and counting down to their start . It sounded like a sickly HAL from 2001: A Space Odyssey

Sickly HAL TT machine: Matt "Overt"

My thoughts: Oh, he sounds like Carl from work

Sickly HAL TT machine: 10,9,8,7,6...

My thoughts: (Anxious) Maybe, I can disconnect the wire and it will delay the countdown...

Sickly HAL TT machine: This mission is too important for me to allow you to jeopardize it.

My thoughts: (Surprised) How, did this TT machine read my thoughts...

Sickly HAL TT machine: Matt Overt, although you took thorough precautions in the pod against my hearing you, I could see your lips move.

Sickly HAL TT machine: 5,4,3...

My thoughts: (More anxious) Ok, maybe I can act like I am sick and ask Hal to kindly stop the countdown!

Sickly HAL TT machine: I'm sorry Dave, err Matt Overt, I'm afraid I can't do that.

Sickly HAL TT machine: 2,1 (BEEEP)...

I forget about the mental dialog and immediately focus with the following mantra, "Race your race", "Smile". I then continually check-in with myself: "how does this effort feel, can I do more? ", "keep relaxed and do good form", "breath".

The first leg went well, it was against the wind, and I quickly found myself on the return leg with the wind to my back, soon enough, I was passing the sickly HAL machine. Lap 1 down... "God, i would love to just do one lap tonight, No, keep going, this is great training!"

I maintained a similar pace for both laps, but the perceived effort was higher on lap two! Finally, I completed the time trial...

Afterwards, I felt great, I was thrilled to hold a higher level of effort for 45 minutes and actually finished 3rd for lap one and lap two.

This was Rebecca's first time trial. She was on a time trial bike with her aero helmet! I was so happy we both participated together. I think it is very cool! I look forward to seeing her progression!

Here were the results...

http://durangowheelclub.com/2012/04/19/2012-dwc-time-trial-series-results-april19/

Xterra Las Vegas 2012 race report

Distances: 1.5k swim/ 30k mountain bike/ 10k trail run

My age: 41, racing the 40-44 age-group.

Competitors: 300 competitors. The 40-44 age-group had 60’ish competitors registered (and also my age group). But, the overall race was fairly large compared to other Xterras. I think the popularity is growing…

Weather: Cloudy, drizzle, gusty winds, air temperature of 45-59 degrees (it warmed up over the race)

Water Temperature: 57 degrees

The Event…

Pre-race …

“Race your own race”, - my brother,

“Trust your training”, - co-worker and friend,

The above pre-race pathos alleviated my apprehension! I trained well for 5 months; I trusted the smart training my coach provided. And, I raced my race!

The Swim, a 1500 yard open-water start, many folks were concerned about the cold, it energized me! Maybe it was from my military experiences of cold open ocean swimming in San Diego…

The start seemed a bit confusing, I think the race coordinator was not aligned with the announcer, people were confused on what wave was starting, and some folks had on the incorrect swim cap color (designating their swim wave).

Then, BOOM, my wave’s canon fired, my nerves tingled and I was off. I positioned myself up front and decided to push the pace harder getting ahead of the flailing arms and hands of others. After the first 200 yards, I was able to find a draft line and focused on bringing my heart rate back to race pace and smooth form.

I picked up the pace the last half of the swim, and ended with a 25:15 swim. Last year was 30:59. A 5 minute 45 seconds faster time than last year! I am not sure how I stood compared to the other 40-44 age-groupers. The post results showed I swam 95 out of 300.

I transitioned a bit slower out of the water onto the bike. My calves cramped due to the cold and sat down to put on my bike gear due to the vertigo.

The Mountain Bike: 30k of mars landscape consisting of loose small gravel conditions, six .2 - .3 tenths of a mile climbing efforts, and plenty of open areas to pass. The course is relatively not technical…I raced with a front tire: 28PSI S-Works 'The Captain' 2.0x29 wheel, and a rear 30PSI Maxxis Ikon (a faster tread) and my bike is a Carbon Scott Hard-Tail. I felt these tires allowed me to remain confident and under control with the loose gravel conditions.

(Dan Hugo on the bike, pic from Triathlete Mag. Take notice of the loose trail)

One annoyance, the race director decided to let the Sport’s Race (half the distance of the championship race) start first. This put all the triathletes in an unnecessary hazard. Specifically, I was crashed into by a new triathlete. I was flying quickly downhill and gaining significantly on this rider. I yelled from the back, ‘On the left’, she moved to the right but lost control as I was passing and crashed into me putting both of us on our backs...

After getting back on my feet and recognizing she was fine, I continued racing.

I held a consistent pace, and was not passed by any 40-44 age groupers, for both laps and finished feeling strong, again, I was not sure what place I was holding in the race. Hindsight is 20:20, I could have pushed harder during some of the sections of the race; specifically, on the climbing. (Next year). I completed the mountain bike in 1:31, last year was 1:42.

The Trail Run: a mars landscape with plenty of areas to pass (or be passed). The first 3 miles consists all the major climbing. There were a couple steep areas I had to walk.

My training thus far has been bike-run transition bricks; primarily, 3 miles of running after a bike at a 7:30 to 8:00 min/pace. Due to an ankle injury during base training, I felt I was not able to gain much from last year’s run time.

While I did hold various 7:30-8:30 pace on the flats and downhill, the longer climbs destroyed me!! I averaged a 9:30 pace overall which was still better than last year! Last year’s run was 1:03:24, this year was 59:42. Just under a 3 minute gain…

Overall, it was a great trip, my wife and I meet some great new people Shelby and Courtney. We stayed with the famous Father/Son Rakita combo, and Ryan is improving faster than he knows!

I was very pleased with the race results. I gained 17 minutes. Now, if I can gain another 17 minutes next year!...

Criterium 3/25/2012 Race Report

Criterium race report - 3/25/2012

For those that don’t know what a criterium is... go here.

I arrived at the Durango Wheel Club Criterium with blue skies and a slight chill in the air. I wore a thin Under Armor long sleeve, a short sleeve DWC Jersey and rode my carbon Scott CR1.

I warmed up slowly on the course and watched as fellow racers showed up to the race. Of course everyone looks fast as hell, some I know, others I didn’t who wore team kits and then the a couple of young and strong fast-twitch riders. Thus begins my personal mind games, “Oh shit, Bob is here...”, “Holy crap he is on a $10k bike..”, “Son of a B*tch that guy throttled me yesterday during our long group ride”. The point is, I had to quickly do something to control not being intimidated and remember my mental training. I breathed slowly and deeply, and let these thoughts dissolve by closing my eyes, facing the sun and smiling...

After a 5 minute warning, we were at the start line. The race director provided the race instructions; thankfully, this is early season so it was a 30 minute +5 laps. (Typically, it is 40-45 minutes +5 laps). As he spoke, my heart began to pound and my mind wandered with thoughts of doubt: “Why am I doing this...?” , “Oh, I will sit back and not hurt, it is ok to be last...”, “I was just sick two weeks ago, I cannot keep up anyway...”. For the second time, I realized what my mind was doing and quickly focused on my breathing and let go of these negative thoughts. I instead thought: “Fuck it, let’s put it all on the line and hurt these Muther F’ers, they are going to hurt as bad as I am...” (at least for as long as I can hurt em!) :)

So, with this raw and unbridled attitude, I would have trouble holding back. The race director yelled “Go!”, I quickly moved to the lead positioned, I felt like Lance Armstrong! However, that was short lived, and pulled the group for 10 minutes. My heart was pounding out of my chest and I felt like a fish out of water, “NOT ENOUGH OXYGEN”, and the entire time, I kept thinking, “if I can make them hurt a bit now, they will not make it hurt as bad later (I was wrong).” However, I was starting to blow-up, my legs were turning into lead, my lungs were screaming. I quickly glanced at my cycle computer and my heart rate was nearing 95% of its max. I had to be careful or I would not even be able to finish the race with 20’ish minutes remaining. I gathered my senses and gave the customary signal by moving out of the paceline and slowed allowing the rider behind me move up and set the pace. I positioned a few spots back to recover and watch what the group would do next.

However, the recovery was short lived as the race director began shaking a yellow bell and the sounds of ‘ding, ding, ding, ding’ were heard across the pack. The first Prim! The fast-twitch young guys took off, I thought to leap and follow them but quickly realized the pack is letting them go. I stayed with the pack. It was a breakaway of two riders. These riders got half-a-lap ahead of the main pack.

The pack worked together for the next 10 minutes slowly catching the breakaway riders and we all rode together an additional 5 minutes above my tempo pace. Five minutes were remaining before the last 5 laps. Physically and mentally, I had to start preparing for the end of the race effort. I focused on lowering my heart rate while maintaining the fast effort.

While the end of the race was approaching, I noticed an older rider providing coaching advice to the younger riders. He was advising them to start picking up the pace. This was to start dropping folks from the pack. The idea is to pick up the pace before we really sprint the last few laps reducing the numbers that can podium (1st, 2nd or 3rd place). I thought, oh “F*ck, here it goes, I am glad I was able to get a small recovery and my HR was at tempo”

The pace picks up and I keep my front wheel inches from the rear wheel of the rider ahead of me. I quickly glance back and see, one, two, three and others drop off. I am in the top 4 positions! Three laps remaining and then the pain really begins, the youngins notch up the pace to a sprint, I stand up and start hammering the pedals to stay on a wheel. I got dropped..., their fast twitch sprint muscles put my 40 year old slow twitch body to shame. However, I noticed that the 4th rider in the lead pack got dropped and was sitting up on the bike. I was 3rd, after sprinting around the final laps, I finished 3rd..

Afterwards, I was mentally on top of the world, the race was over, the endorphins were pounding and I got criterium points towards the Durango Wheel Club Crit series.

Lesson’s learned:

1) Don’t lead, don’t lead, don’t lead. Conserve my power for when it can really count.
2) Possibly work more tightly with the 40+ men’s riders and put together a strategy that can put us ‘ole’ folks in a better position by the end of the race.