Thursday, March 29, 2012

CompuTrainer Class: Tempo TTT

These are my results from all the TTs I've done at Todd's:

Date Test Number Completion Time Average Watts
March 29, 2012
TT #8b
(tempo)
13:50
(tempo)
220 watts
(tempo)
March 27, 2012
TT #8a
(tempo)
14:01
(tempo)
212 watts
(tempo)
January 26, 2012
TT #7
13:46
226 watts
January 24, 2012
TT #6
13:43
228 watts
May 4, 2011
TT #5
13:37
237 watts
March 3, 2011
TT #4b
(tempo)
14:26
(tempo)
202 watts
(tempo)
March 1, 2011
TT #4a
13:38
229 watts
January 6, 2011
TT #3b
(tempo)
14:58
(tempo)
185 watts
(tempo)
January 4, 2011
TT #3a
14:06
217 watts
March 25, 2010
TT #2
13:56
223 watts
January 28, 2010
TT #1
14:22
208 watts

I decided to make today a tempo day, again, even though Tuesday had also been one. For some reason, I just couldn't commit to a super hard effort. I did the entire warmup like I should have, but then for the test I found an easy-ish gear and kept my cadence at 102 RPM. I was as consistent as I think I could've been, and this might have been the first time my average watts actually went UP as I was getting closer to the end. One of my goals for the year was to do each one better than the previous, and I did not hit that goal this week. But I rode well and made each day have a purpose.

Tuesday, March 27, 2012

CompuTrainer Class: Tempo TTT

Today was the first test of the week, but I went with a tempo ride rather than an all-out test ride. These are my results from all the TTs I've done at Todd's:

Date Test Number Completion Time Average Watts
March 27, 2012
TT #8a
(tempo)
14:01
(tempo)
212 watts
(tempo)
January 26, 2012
TT #7
13:46
226 watts
January 24, 2012
TT #6
13:43
228 watts
May 4, 2011
TT #5
13:37
237 watts
March 3, 2011
TT #4b
(tempo)
14:26
(tempo)
202 watts
(tempo)
March 1, 2011
TT #4a
13:38
229 watts
January 6, 2011
TT #3b
(tempo)
14:58
(tempo)
185 watts
(tempo)
January 4, 2011
TT #3a
14:06
217 watts
March 25, 2010
TT #2
13:56
223 watts
January 28, 2010
TT #1
14:22
208 watts

I decided to make today a tempo day. I'd thought about actually testing, but I am still not feeling well and just couldn't do it. It was fun to watch everyone else suffer, though.

1:10 total ride, 141 bpm (187 max)
52:00 warm up, 129 bpm
14:01 ride, 5 miles, 182 bpm
4:00 cooldown, 157 bpm

This week has already been crazy busy, and it's only Tuesday morning. Yesterday I got in 1h on the step mill and a few curls but not much else. I will be happy when this week is over.

Sunday, March 25, 2012

Tour de Tuscaloosa Races Report

We all got paid, so we decided to show off our envelopes
Catherine, Shelly, Valerie, Parri, me, Anna, Kat

Team Belladium (all of us!) headed to Tuscaloosa, AL, for another weekend of racing. The entire weekend was so much fun, and our results do a pretty good job of showing how well each of us rode.


Cali and Catherine pre-race

Cat 3/4 crit race start line

We started out with a Cat 3/4 crit on Saturday, which Shelly, Catherine, and Valerie competed in. They rode well together and all stayed with the field, finishing 7, 8, and 12 respectively, of 22 racers.

Cat 3/4 crit race

It was so much fun to watch them race; I had my bike and was near the (1) and the (END) in the course graphic below—I just went from side to side to cheer them and try to help them with words as much as I could. On such a long course, I missed a lot of the action (including 2 crashes), but I still got to watch them work and then finish as well.

Saturday's Crit Course


The Cat 1/2/3 race began a couple hours after the Cat 4 race, so we had plenty of time to watch, relax, and warm up between races. We had a couple more riders in our race, with 23 finishers and at least 1 or two more who started but didn't finish. The pace was fast from the start and never really let up; any time Debbie Milne races with us, the racers in the field usually race differently, as if they're content with second place (that is, once Debbie's off the front [and we all know that's what she's going to try to do], then our race begins). Today, however, was different—Team Belladium was not letting up, and we were not content letting Debbie stay away and create a huge gap.

Crit photos courtesy of AJ





Therefore, we did a lot of work to keep the pace high and the gap small. There were a couple times we thought we might catch Debbie, but we never did. I think it is probably the closest we have ever been to her at the finish of a crit, and that made us pretty happy. Unfortunately, a crash in the second-to-last corner kept Kat and Parri from finishing higher than they did (9 and 10), and I had already dropped off the lead group and didn't finish as well as I'd have liked (14). Lee was 12, and Anna was 17, rounding out the Team Bd finishers. The lead group was 13, so I was the next to finish after them; I wish I would have been with them!

Looking back at this crit race last year, though, I made a huge improvement. Last year, I lasted 2 laps with the lead group. This year, I stayed with the group for the first 10 or 11 (depending on whether we did 13 or 14; there were 3 to go when I was off). I wasn't the first to fall off, and I wasn't the last. In those last 3 laps, I ended up catching at least 4 people, all of whom I beat, thus moving myself up into the money.

Crit 2012: 45:42, 16.34 miles, 21.5 mph (34.1 max), 176 bpm (199 max); 14/23
Crit 2011: 45:32, 15.16 miles, 20.0 mph (34.4 max), 190 bpm (200 max): 13/16

RR 2012: 1:50:26, 37.24 miles, 20.3 mph (36.5 max), 164 bpm (194 max): 14/28 (46 total)
RR 2011: 2:04:13, 38.97 miles, 18.8 mph (35.9 max), 160 bpm (191 max): 19/22 (39 total)

The road race began early on Sunday morning, with nearly the same group of women as we'd raced with the day before. Today, however, we all started together; the twenty-eight 1/2/3s were racing against each other and the eighteen 4s were racing against each other, but we could all work together as we desired. We did 4 loops of the same route as last year; it is fairly flat except for a significant climb at 8.5 miles in. Again in this race, the pack was riding and waiting to see what Debbie would do. It was fun to be on and watch everyone else fight to be on her wheel; we all knew she'd attack eventually, and we all wanted to be in the best position to go with her. Eventually, on that climb, she attacked. She split the group at that point, taking Kat, Parri, and 8 others with her (a group of 11). They all stayed together for another lap, when she again attacked on that hill. That time, only Kat went with her while Parri stayed with her group of 9. Among those 11, Debbie won (the finish was up the hill, and Debbie attacked Kat on the hill and stayed away), Kat was 2nd, and Parri won her field's sprint for 3rd place.

Sunday's Road Race Course


I ended up in the chase group with Val, Anna, Shelly, and about 10 other women. At times we would work really well together, and at other times no one really was determined to catch the group ahead of us. Although we all wanted to do well, the majority of us had teammates up the road that we wanted to stay away up the road. All four of us Belladium girls rode very smart; we didn't attack much, but we responded to any attacks that other teams made and kept all of us together. This allowed us to get organized and work together on that uphill finish. I found Anna and Valerie and kept both of them right in front me (they are great climbers). Anna drove the pace just enough to shell nonclimbers off the back, and Valerie found the perfect place to make room for us to get through to the front of the group. In our field, Anna finished second, I finished third, and Valerie finished fifth. No 4s were in the lead group, and no 4s were ahead of Val on that final climb, so she earned the win for race—two weeks after a crash that bruised some ribs and kept her from racing with us last weekend and in fact riding her bike much at all.

Looking back at this race last year, again today was a huge improvement. During last year's RR, I was by myself more than this year; I got dropped on that first climb and had to work super hard to catch any group. We were a small group at that point and weren't even the chase group (there was a lead group, a chase group, some stragglers, then my small group). Also, I was at least 28/39 overall last year (13/16 Cat 1/2/3), whereas this year I was 14/46 overall (14/28 Cat 1/2/3).

Thursday, March 22, 2012

CompuTrainer Class: Force and Power X

This is my kind of class—3 short tempo efforts and lots of sprints. I could definitely feel the weekend's races in my legs, but that didn't stop my from doing my best! There was one more sprint, but otherwise this is pretty close to what the workout looked like:



3-06-12. 3-08-12. 3-20-12. 3-22-12.

  • 1:40 total ride
    1:37 total ride, 149 bpm (184 max)
    1:36 total ride, 150 bpm (182 max)
    1:40 total ride
  • 10-min warm up for the trainer
    8:37 warm up for the trainer, 74 bpm
    13:30 warm up for the trainer, 114 bpm
    Warm up for the trainer
  • 10-min warm up + 5-min tempo; 3-min rest
    10-min warm up + 5-min tempo, 152 bpm; 3-min rest
    10-min warm up + 5-min tempo, 159 bpm; 3-min rest
    10-min warm up + 5-min tempo; 3-min rest 
  • 10-min tempo; sprint to 580W; 4-min rest
    10-min tempo, 168 bpm; sprint to 586W; 4-min rest
    10-min tempo, 168 bpm; sprint to 555W; 4-min rest
    10-min tempo; sprint to 583W; 4-min rest  
  • Sprint to 62xW; 4-min rest
    Sprint to 648W; 4-min rest
    Sprint to 643W; 4-min rest
    Sprint to 656W; 4-min rest  
  • Sprint to 641W; 4-min rest
    Sprint to 664W; 4-min rest
    Sprint to 643W; 4-min rest
    Sprint to 656W; 4-min rest   
  • Sprint to 65xW; 4-min rest
    Sprint to 665W; 4min rest
    Sprint to 643W; 4-min rest
    Sprint to 656W; 4-min rest   
  • Sprint to 664W; 4-min rest
    Sprint to 665; 5-min rest
    Sprint to 643W; 5-min rest
    Sprint to 656W; 4-min rest
  • 1-min hill; 1-min rest
    1-min hill; 1-min rest
    1-min hill; 1-min rest
    1-min hill; 1-min rest  
  • 2-min hill; 1-min rest
    2-min hill; 1-min rest
    2-min hill; 1-min rest
    2-min hill; 1-min rest 
  • 1-min hill; 5-min rest
    1-min hill; 5-min rest
    1-min hill; 5-min rest
    1-min hill; 5-min rest  
  • 10-min tempo; sprint to 664W; 4-min rest
    10-min tempo, 166 bpm; sprint to 665W; 4-min rest
    10-min tempo, 164 bpm; sprint to 643W; 4-min rest 
  • Sprint to 665W; 4-min rest
    Sprint to 675W; 4-min rest
    Sprint to 655W; 4-min rest
    Sprint to 656W; 4-min rest   
  • Sprint to 666W; 4-min rest
    Sprint to 678W; 4-min rest
    Sprint to 688W; 4-min rest
    Sprint to 676W; 4-min rest
  • Sprint to 686W; 4-min rest
    Sprint to 700W; 4-min rest
    Sprint to 712W; 1:30 cooldown
    Sprint to 676W; 4-min rest 
  • Sprint to 688W; 4-min rest 
  • 2-min hill; 1-min cool down
    2-min hill; 1:43 cool down
    --
    2-min hill; cooldown

Wednesday, March 21, 2012

Good Morning!

Any day that starts this way is bound to be a good one

Tuesday, March 20, 2012

CompuTrainer Class: Force and Power XI

This is my kind of class—3 short tempo efforts and lots of sprints. I could definitely feel the weekend's races in my legs, but that didn't stop my from doing my best! There was one more sprint, but otherwise this is pretty close to what the workout looked like (I skipped the final 2-minute effort):



3-06-12. 3-08-12. 3-20-12.

  • 1:40 total ride
    1:37 total ride, 149 bpm (184 max)
    1:36 total ride, 150 bpm (182 max)
  • 10-min warm up for the trainer
    8:37 warm up for the trainer, 74 bpm
    13:30 warm up for the trainer, 114 bpm
  • 10-min warm up + 5-min tempo; 3-min rest
    10-min warm up + 5-min tempo, 152 bpm; 3-min rest
    10-min warm up + 5-min tempo, 159 bpm; 3-min rest 
  • 10-min tempo; sprint to 580W; 4-min rest
    10-min tempo, 168 bpm; sprint to 586W; 4-min rest
    10-min tempo, 168 bpm; sprint to 555W; 4-min rest 
  • Sprint to 62xW; 4-min rest
    Sprint to 648W; 4-min rest
    Sprint to 643W; 4-min rest 
  • Sprint to 641W; 4-min rest
    Sprint to 664W; 4-min rest
    Sprint to 643W; 4-min rest  
  • Sprint to 65xW; 4-min rest
    Sprint to 665W; 4min rest
    Sprint to 643W; 4-min rest  
  • Sprint to 664W; 4-min rest
    Sprint to less than 665; 5-min rest
    Sprint to 643W; 5-min rest  
  • 1-min hill; 1-min rest
    1-min hill; 1-min rest
    1-min hill; 1-min rest 
  • 2-min hill; 1-min rest
    2-min hill; 1-min rest
    2-min hill; 1-min rest 
  • 1-min hill; 5-min rest
    1-min hill; 5-min rest
    1-min hill; 5-min rest 
  • 10-min tempo; sprint to less than 664; 4-min rest
    10-min tempo, 166 bpm; sprint to less than 665; 4-min rest
    10-min tempo, 164 bpm; sprint to 643; 4-min rest 
  • Sprint to 665W; 4-min rest
    Sprint to 675W; 4-min rest
    Sprint to 655W; 4-min rest 
  • Sprint to 666W; 4-min rest
    Sprint to 678W; 4-min rest
    Sprint to 688W; 4-min rest 
  • Sprint to 686W; 4-min rest
    Sprint to 700W; 4-min rest
    Sprint to 712W; 1:30 cooldown
  • 2-min hill; 1-min cool down
    2-min hill; 1:43 cool down

Sunday, March 18, 2012

Union City Mayor's Circuit Race and Road Race Recap

This weekend, Anna, Shelly, Todd, and I all traveled southeast to Union City, Georgia, for a weekend of racing. Although there was a time trial on Saturday morning, we went for only the Circuit Race (CR) (2pm Saturday) and the Road Race (RR) (9:10am Sunday).

Circuit Race Podium

Twelve Cat 1/2/3/4 women were in the CR, which started like an RR and ended like a crit. We were to race only 30 minutes and started out pretty slow. Eventually Shelly and Anna started trying to pick up the pace a little, and Anna ended up off the front for at least 3 of our 9 laps. A couple of the other women had to do some hard work to bring her back, but they eventually did with 2 laps to go, so she had a couple laps to recover before the finish. That was good for me, because our plan had been for a team win and for her and Shelly to lead me out. Anna had an amazing lead out, nearly the entire last lap, until the little hill before the last turn where I knew I'd have to get in front of her before anyone from behind us came around me. So I made my move and won the race.

Circuit Race Finishing Sprint
There were a few others from Nashville there, and Tim from NashvilleCyclist.com took this picture.

According to the referee, the difference between a circuit race and a crit is that in a circuit, you ride for distance and don't have mechanical help, whereas in a crit you ride for time and have a wheel pit/free lap. Also, usually, circuits are longer than crits. This course was 0.98 miles around, all right-hand turns, and fun course. It should have also been fast, but we started very slow.

Stats: 24:37, 8.83 miles (9 laps), 21.5 mph (33.7 max), 174 bpm (197 max). Course profile:



The RR setup was quite different than the CR: The race director allowed the women to start with whatever category of men they wanted; we did not have our own race. Anna and I started with the 62 Cat 4 men and raced 55 miles (we could have also started with the 64 Cat 3 men and raced 73 miles) with 3 other women (5 total in our group, and 5 more who raced with the 67 Cat 5 men). We knew that this race was going to start out fast, and it did. But it didn't just start out fast—it continued and ended fast as well. There were lots of times when we would brake, but there were also lots of times when we were completely on the gas with no breaks. My main goal during this race was to stay with the pack and make sure Anna could see me the entire time. I knew that if she could see me, she'd stay with the pack as well, and I knew that if I thought she was looking for me, I'd stay with the pack because I'd think someone was counting on me. It's all about the mental game at that point—your body is physically well-prepared, so now you have to put your mind to work. And work for me it did.

The entire race, I'd focused on staying about 20–30 bikes back from the front; a few times I'd get closer, a few times I'd get farther back, but I'd always get back up to the middle position. If I was still with all the other women and with the pack, at 5 miles to go, I'd make my way up to the front and sprint it out or lead Anna out. However, by that point Anna had flatted (twice) and wasn't with us any more (I am so thankful for the guy who rode up to tell me, because otherwise I'd have been continually looking for her and wondering what happened). I knew that the other women were, so I was plotting my move and my finish. The most significant climb (the rest of the route had been rolling hills) came with about 6 or 8 miles to go (I remember looking at my watch at 44 minutes and 1:33 and not any other time during the race, so these are just estimates), and by that time I knew Anna was off and I had only 3 other women to think about. I had just seen Julia and knew where she was, I had noticed that BettyJean was toward the back, and I could see Kim next to me. During that climb I told myself that if I could stay with the guys I was with up and over that climb, I would be good. Plus I could see that Kim was starting to fall off, and that was even more motivation for me to keep moving with them.

There were one or two times where I thought maybe I couldn't do it, but I kept pedaling and telling myself to let that group pull me up and to not do too much work. Just before the top, I noticed Kim was off but I will still with the group. I still looked around during those last 5 miles to make sure I hadn't missed another woman, but I pretty much knew I was home free—as long as I was in the group I was in, I would win the race. I'm sure I had the biggest smile on my fast that entire 5 miles.

Road Race Podium

Stats: 2:22:46, 55.47 miles, 23.3mph (41.7 max), 163 bpm (199 max). Course profile:

This shows only 1 of our 2 laps (on the pop of the lollipop)