Posts Tagged ‘Watts

31
Jan
14

Want to know why Indoor Cycling Training Works so well?

http://semiprocycling.com/indoor-group-training-richard-wharton

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12
Oct
12

2012 Texas Time Trials – 12 Hour review.

ImageOh kay. Where to begin?

I know it’s been a while, and I know I have a lot to write up and discuss, but the three or four main events in my life this year have left me sort of scrambling around, trying to work, live, love, train, coach, and race. I think I’m doing okay now, but it was a serious summer, nonetheless.

I’m going to start at the end, because while there’s a lot to fill in, and my memory will hopefully remain sharp, a complete writeup that  I did on a significant race in Wisconsin, was erased when it wouldn’t save, and I didn’t have the energy to re-write it. I will, hopefully this weekend, but right now, I’ll focus on an event that was so fun, so challenging, and so rewarding, that it merits my attention.

Two weekends ago, now I guess three, I participated in the 12-Hour Texas Time Trial Challenge, run by veteran Randonneurs Dan Driscoll and Pam Wright. Earlier in the year, I had coached Michelle Beckley on a crazy 384-mile effort through the Hill Country, and she convinced me to try a 12 hour myself way out in Amarillo. Unfortunately, we were literally rained out right before it started, when a flash flood destroyed the State Park where the event was going to be held. This time, though, we weren’t going to let a little rain get in our way.

Michelle and her boyfriend convinced me to sign up for the State 12-hour Championships, held down in Glen Rose. Now, I need to tell you – I am NOT in prime shape right now. I won that race in late June, rode in July a few times, did maybe one rally (the Goatneck), and basically rode and mountain biked while I figured out how best to handle my midlife crisis, my divorce, and my new relationship. But here it was, September already, and  I am about 5 to 7 lbs overweight, I’m maybe riding about 3 to 5 hours a week, and I’m going to compete in the 12-hour Time Trials. Good Lord!!!

I prepped my bike and car with all the wheelsets I could find, brought cold weather and wet weather gear so that I wouldn’t be unprepared, carried lights and reflective vests, etc., brought along my TT bike and aero helmets just in case, and bought a  box of Bonk Breakers and Stinger Waffles so that I could try and stay on top of my calories. Oh, and I brought 16 ounces of Fish Oil concoction, which I’ll explain about later. I arrived late in the day, got my bag and numbers and instructions, and went to the hotel. Dinner was Sonic – 800 Kcals of crap. I went to bed, slept a few hours, and woke up to a steady drizzle. This was NOT the ideal way to break myself in to Ultra-Marathon Racing!!

So, the alarm goes off at 4am, I eat more bad hotel food, along with some egg concoctions left over from last night’s dinner, and get to the parking area, which is wet, muddy, and about 60 degrees. I have no flashlight other than the lights on the bike, which I put in my mouth, which then subsequently heat up and burn my mouth, so I’m stuck using the reflected light from the hotel parking lot. In the process, my numbers get soaked, I don’t drink enough coffee, and I lose track of Michelle and Martin, who is providing us with SAG support. I basically run in to them about 10 minutes before the start, and we agree that every lap, I’ll stop at the tent for 2 minutes, where I’ll drop off my water bottles, take on two new ones, and get three Bonk Breakers or four Waffle Stingers. Then the horn goes off, and we’re off!

Michelle and I ride together for about seven miles before we somehow get split up. My lights are a Dinotte 400L up front, and I’m using some CRAPPY Serfas 30lumen  lights in the rear. I think they may have lasted about 4 hours, while the Dinotte lasted the entire freaking race. But in the dark, it’s impossible to see who has a blue ribbon on their helmet, denoting the 12 hour racers, and I quickly realize that my own blue ribbon has flown off in the rain that just won’t stop falling. We have to squeegee our brakes a lot earlier because of the weather, and while I know the roads out there pretty well, it’s a completely different feeling to ride, in the rain, with limited visibility, in the pitch dark, with about 100 yards of visibility ahead. Seeing the red blinkies ahead of me is helpful, but at about mile 6 I do miss the only left hand turn, and that happens to be the one turn that is most poorly marked and manned by volunteers direction traffic.

When I was a kid, maybe 10, we got our first real PC, an Apple 2 with a cassette tape for a drive. There was one game that we played over and over, and it was a night driving simulation, where you had to keep your ‘car’ between the advancing white dots. The course would twist and turn and as you got faster, you would outrun your ability to predict which direction the event horizon would slide in from , left, right, or straight. At the end, you were given a score and a title based on your time and number of crashes, and I was always called “Parnelli Jones” after a historical race character I knew nothing about. Racing in the dark, in the rain, on a bicycle, on empty roads, was similar. The light would show the county road reflectors in the center and left edge, and the white fog line on the right edge, with some periodic reflectors on the right, along with road signs that stood out rather well. That, and the odd blinkies ahead, were my only companions. It was sort of like racing in space. It was surreal. There was just the sound of the rain hitting my aero helmet, my own breathing,  the tires making their way along the chip-seal, and the odd rider passing me or me passing them. There were minutes and even hours when I spoke or saw no one.

Finally, on lap two or three, the sunrise behind the clouds ended up making roads more distinguishable, and sight lines better, and I ended up picking up some steam, and getting in to a good, solid rhythm. I had a great conversation with one of my earliest coaching mentors, and Ultra-Cycling enthusiast, Paul Skilbeck, about a week before the race, and he made some recommendations on my caloric intake per hour, and my estimated power output intensity. Now, here’s where things get pretty interesting.

Based on  conversation with Paul, I was prepared to hold about 60% of my estimated Threshold Wattage, which I’m still calculating to be about 290w/60min, even though I haven’t been training much at all. Call it empirical assumptions, but my FTP really only changes when I either take time off completely, or train at high volumes. I know where it could go, but the status quo is about 290w, plus or minus 2%. So, to be conservative, and focus on lower Kcal consumption and hold off while ingesting as many Kcals as possible, I looked for a Pnorm of about 175w.

Boy, was I wrong….

The first lap showed a PNorm of 209, or about 70% of FTP. Skiba’s xPower score, which I can’t see on a Garmin, was a 196. I burned about 884 Kilojoules, and the lap time was a 1hr26min effort.  I’ll put all of this in the chart below, along with the Kcals I consumed each lap. It’s pretty revealing!

Lap Time Normalized Power Kilojoules Expended Kilocalories Consumed Bottles of Osmo consumed (120Kcals/bottle)
1:26:11 209w 884 750 (3 PB&J Bonk Breakers) 2
1:23:43 208w 932 750 (3 PB&J Bonk Breakers) 2
1:20:43 218w 927 750 (3 PB&J Bonk Breakers) 1.5
1:22:43 212w 911 640 (4 Waffle Stingers) 1.5
1:28:41 199w 889 500 (2 PB&J Bonk Breakers) 1.5
1:26:21 198w 887 480 (3 Waffle  Stingers) 1
1:28:18 204w 912 8oz Fish Oil and a 5hr Energy. 1
1:42:00 148w 743 8oz Fish Oil and one Waffle Stinger 1

The result???? Well, I won. I won by over an hour, and I did it averaging .702 IF!!!! Had that last lap been a consistent lap with the other seven, I would have set the record on the course! 211 miles, averaging 18.1 miles per hour, burning 7089 KiloJoules. I think if I had trained somewhat, and done a few 12 hour efforts prior to this, I might have been able to hold that 200w Pnorm or better for that last lap, and maybe kicked it up a bit. But it was the fueling and hydration strategy that really worked to my advantage. For five laps, I was able to eat 750 Kcals per 80 minutes, and drink Osmo at the rate that Osmo inventor Stacy Sims recommends in her chart on their website. I followed her mantra of “Food in the pocket (in this case, it was tucked inside my skinsuit, against my leg, to stay warm and soft), sports drink in the bottle. I was surprised at my higher wattage, but it had to be some combination of the temperature and my own determination to make this as scientific an expedition as I possibly could. It wasn’t until lap five that my food consumption, which I had previously timed at about 3 minutes per bar, began to slow down, and I was eating more slowly, reacting more slowly, and breathing through my nose more. The last bar I ate on Lap 6 ended up taking me about 15 minutes to finish, and I was yo-yoing with a recumbent 12 hour rider who kept me on my toes, feeding the competitor in me.

ImageSome other notes: I think this is the PERFECT race to study aerodynamics. I rode as aero as I dared, while trying to hold on to some safety. Every lap, almost, I ended up switching wheels out, before finally settling on a rear HED disc lenticular wheel in the rear, and an Aeolus D3 50mm up front. I tried my 90mm wheel, but it was too twitchy in the light but gusty winds, and on the areas that were not chip-sealed. In fact, the chip-seal road was the safest part of the course. The area that was not chip-sealed, maybe four miles total out of a 26.2 mile route, was not safe, and I ended up losing time to the recumbent rider on that section, only to gain on him during the ensuing climb. The wheel setup, plus the KED track-style solid helmet, my skinsuit, and the S5, probably made me about 2-4% more efficient, which I’m calculating probably saved me about, oh, idunno, 50-100Kcals per lap? I think it was enough to make a difference, though, because that’s one less Waffle Stinger you need to eat.

Here’s a shocker – I learned to relieve myself, multiple times, while riding. The rain washed it away, but I’m afraid my shoes may never be the same. I intentionally used old shoes for this reason.

I had no cramps whatsoever. I credit this to a ton of magnesium, and the hydration strategy, which I think kept me out of the red zone for cramps. I also, of course, ended up avoiding Vo2 and Anaerobic  Capacity zones, climbing with force and then cruising in the 180’s and 200’s. A snapshot of my wattage chart shows about 9-10 hours of good wattage, followed by a steady drop. Eventually, Paul was correct – I lost my ability to eat. Drinking the fish oil DID work on the seventh lap, but on that last lap, I ended up dealing with a sour stomach and wretching, while not quite puking.

It turns out, I missed the record (set in fair weather), by maybe 5 minutes. Rest assured that had I been able to pull out the TT bike, it would’ve fallen. But those who rode their TT bikes almost inevitably ended riding up on their aero pads, thus negating any benefits. I also know how to eat and what to eat, and I think I’ll actually work and train for this better next year, and will focus on those last three critical hours.

ImageMichelle won her overall 3 race GC, and I need to send a special shout out to her boyfriend, Martin, who was simply awesome. He was prepared every lap, he measured my splits, and counted my food intake precisely. He had wheels ready, and ruined a pair of shoes in the process of standing out in that awful weather for the whole day. I am really grateful for his contribution, and though he’s a non-meat eater, I’m going to buy him some EXPENSIVE wine soon!

That’s it – let me get back to the blog for a recount of June’s race in Wisconsin, and I’ll try to do that this weekend, while I’m away. Lots to report. I’m living the Chinese curse – “May you live in interesting times.”

28
Feb
12

Walburg 2012

Well, nothing like a little hubris to tame your ego, eh?

The 2012 version of the Walburg race was as anticlimactic as the event itself was a year earlier, when I scored in a final breakaway and just missed winning the damned thing by nine feet and two places! This year, flush with confidence from my previous successes in January and February, a first, a second, and a third, I figured racing Masters was my ticket to success in this event.

Boy was I wrong.

It started out with me not having any real teammates to speak of, a stacked field, complete with about 50 extra riders from Austin, and a lack of wind in the first lap, to really crack the field. I drove down the morning of the event, since my start was later in the day, got there plenty early, and made friends while I warmed up. The start itself had me near the front, and I sort of tried to make friends, but the McKinney Velo guys had ALL hands on deck, as did most of the other teams, so I was sort of odd-man out. I ended up basically trying in complete vain to set up a breakaway, got in to maybe one or two small efforts that were doomed, and essentially rode myself out of energy and in to some damned calf and quad cramps (which was weird, given that I felt I was adequately hydrated and rested, but there were other things going on that I’ll reveal in a later post), and after 70 minutes, I basically removed myself from the race so I wouldn’t hurt anyone in the pack if my legs cramped up. I set ALL SORTS of season highs for Normalized power, but in the end, it was completely for naught, as I burned through over 1000 KJ’s, was above my previous IF high for 70 minutes, and then completely blew up.

There isn’t much to tell here. I rode like a moron, and really should’ve waited at or near the front, until the wind began to pick up, and then made friends out on the road. But I didn’t, and honestly, next time, I’ll either make sure I have allies with me, or I’ll wait and try to be more patient.

I’ll try to add a photo to this, but honestly, the only photo I saw from back then had me leading out the pack,like a silver locomotive, with everyone else just eating hot dogs and drinking milk shakes.

15
Feb
12

Success…. And Victory.

The Whareagle wins his first road race – ever.

***Well, it’s been over two four five! weeks now, and I’m sure everyone wanted a fast response, but honestly, I was solo for two weeks at home, and there were other things going on in my life, and I went to Fredericksburg with a friend for the next weekend, and, well, I kind of fell in to a depression, and the high from this race didn’t last nearly long enough. SO, that said, I’ll resume and hopefully finish this today. Thanks for your patience.

I’m going to open this with a monster caveat – this is going to be a LOONG post, so make sure your coffee is hot, your mouse scrolling wheel has fresh batteries, and you have the phone set to ‘airplane mode’, because this may take a while. I have a lot to say.

This last weekend, January 21st, to be exact, I raced the first event of 2012, the annual Copperas Cove Classic, this year, renamed the “Megan Baab Memorial”. Megan was a young, effervescent 19-year old racer who grew up  in the Texas Cup Series, but tragically lost her life in mid-December of 2011. The whole state mourned her loss, and a scholarship fund was set up by Andy Hollinger, the race promoter, with a portion of the proceeds from the race going to the fund. I drove down with long-time client Janna Doss, who was entering her first race. We discussed the usual pre-race nervous talk, with tactics, strategies, nutrition, hydration, offense, defense, etc. Well, I never knew that my own version of the race, separate from hers, would ever succeed so spectacularly.

Saturday dawned cold and breezy, and despite my planning, I did fail to bring an extra undershirt, and was about to wear my Mirage jacket, when teammate and Mirage President, Gary Dutschman, offered me a Helly Hansen undershirt that was perfect. Janna and I pinned each others’ numbers on, and we rolled out for the 7:30 start. I decided a while ago that I would start acting my age, and would race the 40+ category, seeing as to how I’d been beating my head against the Cat 3 ceiling for 6 years, and an upgrade was probably out of my range, especially given my inability to race on weekday evenings, which is where most North Texans get their upgrade points. Trying to do it on weekends only is just really difficult, and there’s always the nagging doubt about whether you’re good enough to stick it with kids half your age, with a lot more vigor under their legs.

I had a number of teammates from Mirage, known and unknown, in the group, and we really didn’t have a strategy, but they were all experienced enough to know to at least block or screw up pacelines if a teammate got away, and, well, as it turned out, that’s exactly what happened!

It was still about 41 degrees when we rolled out in a neutral start, and we were averaging about 11 mph. When the car let us go, everyone just stuck next to each other and kept this slow speed. By this point, I was truly shivering, from a combination of nerves and cold, and I ended up telling myself – “Screw this – I’m going to warm up!” So, about mile 2, I literally just rolled off the front –

and that pretty much turned out to be the whole freaking race!!!!!

At 3 miles, I wasn’t really racing, but I was definitely riding at about 90% of FTP, and when I looked over my shoulder, I had about a 30 second gap. By mile 6, it was about a minute, and there was one brave rider trying to bridge. By the time I turned off on to the loop, at about mile 8, the rider was about 30 seconds behind me, and the pack was at 90 seconds. I then thought about how much riding I had ahead of me, and how it might be fun to have a rider to paceline with, so I backed off, waited a few seconds, and when the rider caught up to me, we made introductions, guesstimated the gap, and started taking turns.

The rider, Jim Slausson, was a 47 year old from San Antonio, riding for Bicycle Heaven, and had about 5 years of experience as a racer. I mentioned that I knew Jimmy Vaughan, one of the owners, and we instantly established a good rapport. Now, here’s the interesting thing – we were both riding Cervelo Soloist/S3’s, we both had tubular deep-rim wheels, and we both had power meters, and knew how to use them. The only difference, physically, was that he weighed probably 25 more pounds than I did. On that course, which is one of my absolute favorites, due to the rolling terrain and the ever-present wind, plus extremes in the cold or the heat, we were set up perfectly. My pulls ended up being longer, his shorter, but together we stitched and weaved our way over the whole course.

At roughly mile 35, just before the right turn on to the worst part of the course – a 12 mile segment of caliche and pea gravel with divots and potholes galore – Jamie, one of my absolute most favorite officials, pulled up beside us and rolled down his window.

“Jamie – what’s our gap?” I asked.

He looked at me, gave me his huge, awesome, most genuine smile, full of white shiny teeth, and said, “SUBSTANTIAL!”

Jim and I then knew this really was going to be a special day.

We hit the gravel section with a semi-quartering tailwind, and lit up the speed to over 28 miles an hour. We passed a few of the 1,2,3’s who had been dropped, but we saw no one after the second feed zone. However, the section that closes the loop, between the entry on to FM roads, and the left hand turn that heads back to the Start/Finish, had some challenges of its’ own to throw at us. Specifically, there’s this one section that consists of two rollers over short bridges, then a climb/flat/climb/flat/climb/flat, to the crest. It’s maybe just over a mile, but usually, if there’s wind, it’s an area where riders get popped. Today, however, I worked pretty hard with Jim, and took him up about 2/3 of the way, before I heard a faint “EZ!” and I backed off. Fortunately, at the crest, Lee McDaniel, the event photographer, was there, and he captured Jim and I in perfect sunlight and image. It’s probably one of the best images I think I’ve ever had taken of me in situ.

Cresting FM580 before Topsey

We continued trading pulls and made the left turn home, knowing that the event was ours, but also knowing that we couldn’t back off too much, for fear that someone might be bridging. It was there, in the area before the final three hills, where Jim said to me “Just get me to the finish – I won’t challenge you.” I thought about it, thought about the ride up to that point, thought about the weather and how it had gone from completely cold to fairly warm-ish, how the wind had never really been too much trouble… and a story came to mind.

“Jim – what was that tennis player’s name who married Steffi Graf?”

“Andre Agassi?”

“Yeah – that’s him. Well, a couple of years ago, maybe 15, he was playing in a charity match somewhere, and was just beating this poor nobody up and down the court. The guy finally came up to the net and said, ‘Hey, man, I’m not feeling it – I think I need to forfeit.’ Agassi, who was really in the zone that day, told him – ‘No man, don’t forfeit… let me spot you a point, and LET’S JUST PLAY.’ So, they agree to that, tell the judge, and keep playing, and Agassi keeps beating him, so the guy says, ‘Dude – you’re killing me!’, and Agassi says ‘I’ll spot you a game. LET’S JUST PLAY.’ Meanwhile, since this was a charity match, and people were paying to observe, well, more people started showing up, and cheering both players on. This went on and on and on until no one was keeping score, Agassi was lowering his game to make sure that his opponent was having a good time, and THEY JUST PLAYED.”

“That’s what I’m feeling like right now.

We’ve won the race, it’s a beautiful day, I’ve made a friend and enjoyed a great ride at the start of the New Year.

LET’S JUST RIDE.”

“Dude – that’s the best philosophy I’ve heard since my own tale.”

“Oh yeah? What’s that story?”

“Well, I was riding with my friend Jason Sager, and I’d just completed a six week ride across America, when he said, ‘I can’t wait to do that ride with my son some day!‘ And I replied ‘Dude, I can’t wait to do that ride with you AND your son some day!”

It was at that moment that I realized the difference between Success, and Victory. I’ve been trying so hard to win, to be victorious, to be the first across the line, all these years, in two aspects of the sport (MTB and Road), that I forgot to open my eyes and realize that the GREATER Victory comes from being successful. Success is intrinsic. Success is knowing that you’ve given it all, left nothing behind, seized the moment, and pursued your goals. Success doesn’t depend on victory. Success is its’ own victory. Success is knowing that a sound mind, body, and attitude are better tools than a ranking on a sheet of paper. Success is…. Success.

We rode the final five miles in pretty much together. I gapped him on the hills, he caught up with me on the descents. I couldn’t and wouldn’t really shake him, we just opened small gaps and closed them. In the final 500 meters, I raised my left hand, grabbed his right, and we crossed the finish line together, sharing the win. It was the culmination of 2+ hours of some of the absolute best cycling I’ve ever experienced, and in the end, there was no cutthroat push or throw-your-bike-across-the-line. It was almost anticlimactic, but it was the absolute best way I could think to end it. I finished by making the cross sign and kissing my fingers  up to the sky, though most of you know I’m more of a Deist than a labeled Christian. I guess it was just a way to give thanks – for the blessing of the day, the achievement of this level of success in my competitive career, and the taste of victory, which may never come again. I certainly FELT like I had a guiding hand on my back….

Afterward, we gave each other pats on the back, circled back to the start/finish, gave interviews to the local paper, and watched the rest of the riders roll in. We got a few photos, and I looked around for Janna, who was finishing her first official race. Unfortunately, her day was not as good as mine, as she suffered a flat roughly 2/3 of the way through the race, but up to that point, she’d been in the mix with the Open Women’s division, which impresses me mightily! High-Fives and fist bumps and hugs were abundant, and I got a little emotional, remembering all the times that this course has vexed me, that I’ve sworn to quit, that I couldn’t share this with my wife and family… But it did feel good to finally WIN something! BOO YAH!!!

Always good to have teammates at the start – and the finish!

The trip back was full of recounted tales, texts and Facebook postings, and Janna was as stoked as I was about everything. I donated the winnings to Megan’s Memorial, clearing it with the other Mirage guys first (I ALWAYS pay out to teammates when they block. ALWAYS). The celebration at home was more muted, and that’s another story for another day, but I’m grateful for the way this ride came together, how it ended, and what it achieved. Success –

10
Oct
11

2011 Inaugural Gainesville Disco Bike Rally Review

Richard Wharton Steven Emerson Pirates of the Peloton Gainesville 2011

Richard Wharton and Steven Emerson, First Finishers in the First Disco Bike Rally, Gainesville, TX 2011

I absolutely love Fall bike rallies. The insane heat has passed, the courses are usually a lot more scenic and challenging, and with Fall comes wind, and honestly, I have actually become one of the few riders who tends to embrace windy rides! The skill required to hold a line, pace properly, hold good cadence, and work incredibly hard, just so you DO NOT lose a group of riders, be it off the front or the back, is a chapter in the book of bike skills all unto itself.

About midweek in prep for the rally, I contacted the father of one of my juniors, and asked him if Steven could join me out at the Inaugural Gainesville rally. With his permission, I met the kid at his house around 5:15am, where we loaded up his bike and started the 90 minute drive toward the state line with Oklahoma. I hadn’t had much sleep (I don’t tend to sleep well when the winds blow in overnight), but as we drove north, we both noticed the flags, illuminated by the highway, sticking STRAIGHT OUT, dictating that the wind was coming from the EAST. Weather reports indicated steady winds at 12-20kts. Now, if you’ve ever been to North Texas, you know that it’s basically carved out of the prairie. I’m always reminded of the last lines in Steven Spielberg’s “Cast Away”, where Tom Hanks finally meets his Angel…

Bettina Peterson: You look lost.
Chuck Noland: I do?
Bettina Peterson: Where’re you headed?
Chuck Noland: Well, I was just about to figure that out.
Bettina Peterson: Well, that’s 83 South. And this road here will hook you up with I-40 East. If you turn right, that’ll take you to Amarillo, Flagstaff, California. And if you head back that direction, you’ll find a whole lot of nothing all the way to Canada.
Chuck Noland: I got it.
Bettina Peterson: All right, then. Good luck, cowboy.
Chuck Noland: Thank You.

And that’s just it – there is plenty of nothing, and there are small, perfectly black and tan ribbons of road laid out all over this country to connect the dots. They’re really nothing more than wagon trails paved with county-best chipseal, and for this weekend’s rally, that was just fine.

We rolled out on time with roughly 300 other riders. Immediately, a group of State Farm cyclists, all from Gainesville, went to the front – SPRINTED to the front – and rolled away. I really didn’t pay them much attention, but stayed within about 50′, when they abruptly left the course and went on the TEN MILE route. I think the whole thing was staged for a photo shoot, but it was distracting, and we never saw them again. By the fourth mile or so, there were roughly eleven riders in the lead pack, including Steven and another client of mine, Marc. We winnowed it down to about 7, but from the start there were signs that this group might not have the best skills for pack cycling. Two triathletes alternated between grinding the gears and bouncing their butts along their saddles. Two other riders were slow to pick up their role in the paceline, and gaps frequently rolled out all over the place. I tried for about 45 minutes to organize them, and we were sort of successful, but we ended up dropping Marc while we were still out on the outbound leg, and it’s always a big no-no to leave someone exposed and solo in those high-wind conditions. In fact, as I speak, a rally in Oregon is STILL looking for a missing cyclist, weeks after the fact, because he rode a portion of road solo, and just… disappeared.

Steven picked up the pacelining really quickly, and after the first hour, to hour and a half, we just rolled West, then North, and ended up going over the course from the Muensterfest. The area just prior to Forestburg is about 12 miles of rolling one-minute and two-minute hills at 2-4% max, and while this one rider from Oklahoma insisted on staying out front and pedaling at 110 rpm, the rest of us just made a five-man paceline and ignored him. We got in to some scattered spits of rain, so we cautioned each other on road conditions, but by roughly the 90 minute mark, I had had enough of the slinkies and the risk that members were creating in this groupette. So, prior to a hill I knew rather well, I told everyone that Steven and I were going to power up it, and that we’d try to regroup with them at the top. Well, the top plateaued on to a BEAUTIFUL false flat, and, looking over my shoulder, the only jersey I could see was Steven, roughly 15 seconds back, and I waited for him and him alone, and then told him to “Hang on.”

For the next 30+ miles it was just the two of us, as we rolled over fresh pavement (thank you, oil & gas tax revenues), flirted with two girls in a red Jeep Wrangler who were shooting photos, took solid pulls, and just enjoyed the moments of living and doing something we both enjoy. We left familiar terrain when we turned right to head back to Gainesville, leaving the Forestburg-St. Jo road, and it was at the top of the second or third hill, when we left the cover of some trees and ended up with the winds now coming off our right shoulders, with heightened velocity. This part of the course – the last 20-25 miles – had to be one of the most absolute challenging portions of road I’ve ever, ever experienced. The terrain dictated uncountably numerous 1-minute rollers at ~2-3% incline, but the headwinds prevented much of a recovery on the back sides. At one point, there was a short detour as the course did an out-and-back, just to make it as close to 100k as possible, and on the return portion, we both counted over SIX MINUTES before crossing paths with the next rider. And this was on an overlapping segment! With that in mind, and Steven’s legs starting to feel the shred of the previous rollers, we both agreed that I would do the majority of the work, but we would ride by HIS tempo wattage and comfort level.

We continued on, together, him on my left shoulder, protected, and talked about bikes, wheels, the terrain, different rallies, the weekend, school, family, other coaches, etc. It was spectacular. It’s part of my history now, but way back in the 1990’s, right after I had a moment of epiphany about cycling and decided I wanted to make a career out of it, I ran a Junior Development Team out of Bozeman, Montana. I was young, they were younger, and we had about five years of incredible adventures, driving all over the Western United States, attending mountain bike events and building more than just racing resumes. I still keep up with about half of them, and have attended weddings as they grew up. They’re almost all still involved in cycling and outdoor activities, which also makes me proud. I did it again in the early 00’s, at the Frisco Velodrome, but it wasn’t the same. I really missed that feeling of mentorship and comradery, the joy of being on the road or singletrack, just living that whole Gypsy lifestyle. Here, with Steven, out in the middle of nowhere, it all came flooding back, and it really spurred some fantastic feelings of respect, success, responsibility, and that mantra by which I try to live every day…

“To know that ONE LIFE has breathed easier, because you have lived. That is to have succeeded.” -Ralph Waldo Emerson

Steven never once complained, he kept the smile and concentration on his face the whole time, and we were both pretty ecstatic to see that final left-hand turn back on to the highway, signaling an end to the crosswind, and the gentle push down hill and back to the Start/Finish. We completed it in 3 hours even, and were rewarded with medals, muscle milk, and fresh pancakes & sausage! The trip back home was spent talking with his other coach and reliving the tale of the trip, talking wattage, power meters, acceleration, aerodynamics… just BIKE GEEK and BIKE GUY STUFF!!!!!! After dropping him off, I sent his dad a text telling him what a great kid he had, talent and otherwise, and he responded that Steven was absolutely shelled the rest of the day. That’s not a bad thing. You have to see just how hard these practice events are, and learn how to respond to challenges, and see where your strengths lie in relation to others around you, in order to best achieve your goals, both intrinsic and material.

Steven, it meant a lot to have you ride with me, and to finish with me. You’re on your way to bigger and better things, and I will be there to help as long as you want or need. There is NO doubt in my mind, that you won’t be needing my draft in the near future – it’ll be me turning my lungs inside out to hang with YOU!

11
Sep
10

Joule 2.0 review, Part 2

To continue the thoughts before I get distracted with a couple of other projects and essays, let’s get back to the bullet points that were not commented on during the original blog post. I covered the first 3. Now, let’s continue.

Here are the bullet points yet to be covered. Honestly, I’m sure I’ll remember some more things at some point in the future. It’s hard to write thoughts down or read them in to your iphone when you’re rolling along, no?

  • A Barometer to read elevation and feet or meters climbed.
  • The ability to switch from bike to bike to bike, using the new ANT+ Sport technology so that each bike’s unique power meter, speed sensor, cadence sensor, and heart rate sensor, could be stored, and called up with a minimal amount of hassle.
  • On-screen torque zeroing and calibration.
  • Customizable screens showing what I wanted to see, and when. Something very malleable.
  • GPS
  • Cost below $500
  • Weight below 200g
  • Either USB upload/download and charge, or wireless upload/download and charge.
  • ROCK SOLID MOUNTING ON A STEM OR HANDLEBAR
  • Easy navigation and intuitive menus.
  • Must be robust enough to withstand the elements, sweat, and crashes.

Let’s cover the points.

  • Barometer – CHECK. The Joule definitely covers current elevation and feet or meters climbed, and while I haven’t tried it, I’m pretty sure it has an elevation calibration protocol. Now, one of the REALLY cool things that the Joule does, that other head units don’t yet do, is that it measures VAM, or “Vertical Ascent Meters per Hour”. This was a measurement of climbing put together by the nefarious Dr. Ferrari, to basically come up with a way to look at how the best climbers fought their way up mountains. At the time of this writing, however, the VAM feature measures VAM for the entire ride, and it does NOT reset with intervals, even though you can see it on interval windows. I’ve brought this to the attention of Cycleops, but have not heard a response from them at this time. It should be an easy fix, though you never know with these firmware developers.
  • The ability to switch from bike to bike to bike, using the new ANT+ Sport technology so that each bike’s unique power meter, speed sensor, cadence sensor, and heart rate sensor, could be stored, and called up with a minimal amount of hassle. – CHECK. OH HOLY COW I CAN NOT BELIEVE HOW INCREDIBLY AWESOME THIS FEATURE IS! SET OFF THE FIREWORKS AND LIGHT THE SPARKLERS! THIS FEATURE IS AWESOME! CYCLEOPS, I CAN NOT THANK YOU ENOUGH!  Now, while I calm down, let me explain why this is sooooo critical. There is a subset of the power meter crowd, and even the non-power-meter crowd, who have more than one bike. There are also folks who have more than one power meter. I know, I know, that’s a seriously small subset, but honestly, when you get in to these things, you start to realize that you may need different cranks or wheels for road cycling, time trials, track, and even mountain biking. The only other head units that are worthy of use right now are the Garmins, and it definitely takes time to ‘find’ the new and unique codes every time for the ANT+ protocol that is the common wireless language for all of these power meters, speed sensors, chest straps, and cadence meters. Heck, even the foot pods for runners use ANT+. Me? Well, you have to look at this in the context of someone who is constantly measuring power for all cycling applications (YES, THAT IS MY JOB… SORT OF), but I have 3 quarqs and two powertaps. All wireless. Until recently, I had a Garmin 705 for the road and TT bike, a Joule 3.0 for the Gary Fisher Simple City, and a Garmin 500 for the mountain bike. So, it’s a lot of hardware and sunk expense to get the convenience I wanted… Probably close to $12k. But the Joule 2.0 (I’ll discuss the 3.0 in some PS or epilogue at the bottom of this or another post) allows you to record the unique speed, cadence, speed/cadence, HR straps, and Power Meters for each of those bikes, and then pull them up for ‘activation’. It takes about 1 minute. I now have 1 unit for four bikes, and honestly, I couldn’t be happier. I’m still keeping the other units for other reasons, but yeah – for now, the Joule 2.0 is a universal data trap.
  • On-screen torque zeroing and calibration. It’s there, it’s doable, and once you know how to navigate the menus, it’s easy. I’ll leave it to the Wattage forum to correct me on the esoterics of things, but suffice it to say that my multiple PM’s show very little drift after the first two weeks of break-in. I’m happy.
  • Customizable screens showing what I wanted to see, and when. Something very malleable. CHECK!!! Again, WOW and WOW and WOW! I love it. I probably should try to shoot some photos to include on this screen, just to show you what can be done, but again, HOLY COW. The OPTIONS are awesome. I can switch the amount of information presented from 2 things to over 8, and I can actually cycle instants, averages, maxes, and other stuff so that the information I want to see can be dead-center on the screen, OR,  on the bottom of the screen in a divided area. I really ought to pull up SnagIt and build you some images, but I wanted to get the words written first. So in a nutshell, HECK YEAH you can modify and alter this thing to no end. You also get options on the amount of time you want the backlight on (don’t laugh but mine’s permanently on,and that’s got a lot to do with why my battery doesn’t last as long) , and how you want the contrast set.  This is a great feature list.
  • GPS – “XXX”. Now, NOT having this feature is interesting. I think it has more to do with cost, with complexity, with weight, and with battery duration issues. And with all the new websites and features coming out that highlight just how awesome GPS is and why it’s God’s Gift to Cyclists of All Ilks and Trades… well, I was sold and thought that it was the absolute best thing to have on a cycling head unit. BUT, there are some real limitations to GPS… First, it doesn’t tend to accurately display “Z” values in terms of altitude, especially when the changes are so minute. Second, it tends to work best at speeds above 25mph, from what I can tell. Third, Anyone using GPS in an attempt to be accurate on distance traveled is going to be disappointed when every time you go over that same piece of road or trail, you’ll get a different value. It’s just not that accurate (nothing is, really. Go read James Gleick’s “Chaos Theory” about how surveyors looked at a border between two countries, at the same time, using the same instruments, and ended up with wildly different values.). So, I’m actually going to hedge my answer here, and say that it’s MOSTLY unnecessary. The only reason I DO still like having GPS is that the Joule is dependent upon Speed or HR to begin and maintain its’ recording. That’s kind of a weakness, since we do stop and sometimes walk away from our bikes while leaving the head unit on the bars. But overall, it’s okay not to have GPS. I would love to have that, but I think I understand why they didn’t…. Though I’m still not sure and I’m definitely a waffle on this one.
  • Cost below $500 – Hmmm. Barely. Internet listings show a cost of $450-$500. ALWAYS add the cost of the head unit and interpretive software when you buy a powermeter!
  • Weight below 200g – Nailed it. The head unit is about 75 grams, the mount is less than that, and the GSC10 is about 50, so you’re in for everything at <200g. Those riding integrated ANT+ kits like those found on TREK bikes and maybe a few others. Needless to say, you won’t feel the weight on your bike. It won’t affect balance or anything else, and the unit can be mounted on the handlebars, the stem, or the frame if that’s where you want it.

Okay – I’m getting the itch to actually break out the Descente kit and go ride. I’ll keep plugging along on this review and will make a solid effort to shoot some photos of the features. My parting comment right now would be to suggest to Cycleops that they duplicate something they did a LOOOONG time ago, with their LYC, and build a Joule 2.0 and Joule 3.0 simulator for their website. It might overcome one final bit of stigma associated with all these new head units – their complexity.

Part 3 to come.

14
Jun
10

ErgVideo Multirider Performance Training – How and Why it works!

CompuTraining Works

How many hours a week do you actually train? It’s a serious question. Think about it. We’re cyclists – recreational, competitive, triathletes, utility riders. But in today’s modern world, the difference between how many hours you PLAN on training versus the hours you actually GET to train, getting the most out of the time that you actually have available, is critical. Now for the next question… When you actually do get to train, how good is the training? The reality is that after we’ve headed out for our ride, there are SO MANY variables that can affect the quality of that ride, that it remains difficult to actually achieve that which you planned for, especially if you live in an urban area and have to deal with traffic or hazards.

The solution, of course, is indoor training, and nothing gives you a better indoor experience than using a CompuTrainer with the ErgVideo software.

The CompuTrainer is an indoor ergometer that uses a precisely controlled electromagnet to increase or decrease the load placed on a bicycle rider’s rear tire. When the load increases, the rider must match that load with power, known in our business as Watts. The ErgVideo software takes it another step, simulating an actual ride, and the nuances of wattage that are required to pedal around. The ErgVideo library has over 50 titles, so you can pick and choose workouts to suit your needs, be it intervals, race simulations, or adventure rides. More are added to the library every year.

The final piece to indoor training is found in comradery. ErgVideo and CompuTrainer allow for multiple users (up to 8) to perform the same workout, but to do it at their own respective wattage threshold. In other words, everyone will be doing the same 3-minute interval, let’s say, but one rider will be doing it at 350 watts, while another rider will be at 250 watts. Both riders will be at 115% of their respective thresholds.

The indoor training classes at the Cycling Center of Dallas are 12 week programs that go through three distinct “meso-cycles”, which basically means that riders will focus on one energy system per month, and will then switch to training another aspect of performance the next month. Testing for Threshold is done every 4 to 6 weeks, and as riders adapt to more intense loads, threshold values are adjusted so that they can continue to improve. Riders get a consistent location and environment, get a safe place to work out, and get a workout that is incredibly effective, giving riders the most “Bang per Buck per Minute” of any type of workout, indoors or out. Programs are 8 to 12 weeks long, and participants get a booklet describing each workout, it’s goal, and how it fits in to a bigger plan of progression and periodization.

While triathletes have known about the benefits of CompuTrainers and indoor training for years, It’s been rumored and confirmed that several professional cyclists, including Taylor Phinney and Michael Rogers, have switched the bulk of their intensity training to indoor training. The time they do NOT spend outdoors, is then spent recovering, and research is proving that in many cases, “Less is More”, especially among Endurance Athletes.

If you are a recreational or competitive cyclist, but have to juggle your schedule for training with work, family, church and travel, you might think about indoor training and the ErgVideo experience. Your power will improve, your strength will rise, and you’ll be able to ride at a higher speed, longer, because of the work done indoors. Two days a week, 60-90 minutes at a time, can yield improvements in power-to-weight ratios of 10 to 15%. It truly is ‘revolutionary’!




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