I had my best race in two years Sunday in Fernandina Beach at Fort Clinch State Park. I was sixth out of 11, which doesn't sound all that great, but it was more about my effort than final placing.
I rode 2 1/2 laps with the racers who would fill out final positions 2 through 4, but I lost fifth near the end of the race when I was on empty. I also was passed again shortly thereafter but surged back into sixth near the line. That took every fiber of my legs and I felt like I was at death's door after crossing the line.
So how did I make this improvement from my flame-out in FSC 1? I simply started riding faster in training, paying as much attention to miles per hour as watts. I did a few rides in the 2 1/2 to 3 hour range, basically riding an hour or more in high endurance/low tempo range (19-20 mph on average). When I finished, my legs were heavy and sore into the next day, when I would rest or do a recovery ride. Also, I was in my Peak period, in which I reduced my volume but included high-intensity race-pace efforts.
Sunday's race began with about a mile asphalt road start that felt more like a road race than off-road race. We'd take that same long cruise to the finish line. The trails were dry and super fast. The whole race felt like a 28-mile short track race. The trails weren't technical and begged you to go as fast as you could. Which is what my 40-plus Expert Class did the whole race.
I made too many huge efforts on the long road sections early on and I paid for it in the final lap. In fact, in the second of the four laps, I actually felt like upping the pace while I was fourth (fifth overall) among the four-man convoy. As good as I felt then, it went downhill suddenly at the end, so it was wise I didn't attack then. Unofficially, my splits were 29:24, 29:40, 30:20, 31:38.
I have a long way to go to contend for a top-five position, but I'm closer than I was two weeks ago. Steady progress is all you can hope for in endurance sports. You can't rush it, as much as I'd like to. I'm back to rebuilding my base this week, upping my volume and miles in the next three weeks.
Hopefully, the best is still to come.
Thursday, October 2, 2008
Sunday, September 21, 2008
FSC 1: A weekend to forget
The opener of the Florida State Championship Series last Saturday and Sunday in Gainesville at Hailes Trails couldn't have gone worse for me. I brought a slingshot to a gunfight on both days.
The Saturday time trial went great for me as far as riding technically smooth, pacing my effort and saving enough for a burst at the end of the 4-mile test. Unfortunately, I just wasn't going fast enough. I was caught by the guy who started a minute behind me near the end. My time was 19:55, good for last place in the 40-plus Expert Class.
That set an ominous tone.
I got a great sleep Saturday night, awoke Sunday morning feeling ready to race. I had a good warm-up and went to the line feeling loose and calm. We blast from the line and I'm near the middle to back of the 16-rider field going into the singletrack.
I could tell early on I wasn't going to challenge the top quarter of the field. I had labored breathing and was riding above my fitness. I kept pressing until I finished the first of four laps in a pedestrian 25.02.
I knew I had to back off. That's when I began getting passed by a few riders and basically felt helpless. I brought the second lap in at 26.95. In the third lap, I began feeling much better and upped the pace. I found a rhythm climbing and I hammered the straights. I began catching some of the riders who passed me earlier. I finished Lap 3 in 26.31 and began the final lap invigorated. I ended up passing five riders during my last two laps. I passed the final guy to climb into 10th place right before a steep climb about two miles before the finish line. While beginning that climb, I snapped my chain while standing.
That's racing. And that was it for me. A DNF. I didn't bring a chain tool with me because I've never broke a chain in training or in a race.
I wasn't ready to race in Gainesville. I have plenty of miles in my legs, but not enough at race-pace. To go faster, you need to ride faster. It's really that simple, and I haven't been riding fast enough in training and haven't ridden off-road enough. That will have to change for me to improve.
Getting embarrassed like I did can do one of two things: cause you to focus or fold.
I'm focusing on getting faster.
The Saturday time trial went great for me as far as riding technically smooth, pacing my effort and saving enough for a burst at the end of the 4-mile test. Unfortunately, I just wasn't going fast enough. I was caught by the guy who started a minute behind me near the end. My time was 19:55, good for last place in the 40-plus Expert Class.
That set an ominous tone.
I got a great sleep Saturday night, awoke Sunday morning feeling ready to race. I had a good warm-up and went to the line feeling loose and calm. We blast from the line and I'm near the middle to back of the 16-rider field going into the singletrack.
I could tell early on I wasn't going to challenge the top quarter of the field. I had labored breathing and was riding above my fitness. I kept pressing until I finished the first of four laps in a pedestrian 25.02.
I knew I had to back off. That's when I began getting passed by a few riders and basically felt helpless. I brought the second lap in at 26.95. In the third lap, I began feeling much better and upped the pace. I found a rhythm climbing and I hammered the straights. I began catching some of the riders who passed me earlier. I finished Lap 3 in 26.31 and began the final lap invigorated. I ended up passing five riders during my last two laps. I passed the final guy to climb into 10th place right before a steep climb about two miles before the finish line. While beginning that climb, I snapped my chain while standing.
That's racing. And that was it for me. A DNF. I didn't bring a chain tool with me because I've never broke a chain in training or in a race.
I wasn't ready to race in Gainesville. I have plenty of miles in my legs, but not enough at race-pace. To go faster, you need to ride faster. It's really that simple, and I haven't been riding fast enough in training and haven't ridden off-road enough. That will have to change for me to improve.
Getting embarrassed like I did can do one of two things: cause you to focus or fold.
I'm focusing on getting faster.
Wednesday, September 10, 2008
The time is here
On Sunday, the Florida State Series officially opens in Gainesville. But on Saturday, there's a short time trial that gives racers the opportunity to secure up to 5 bonus points for each class. The event was started last year, and many racers seemed to enjoy it, but some skipped it, fearful of expending too much energy the day before the cross-country race.
I wanted to compete in it. I never had done a road time trial and always have been intrigued by the discipline. I did pretty well, finishing third in the Expert 40-plus class.
To do well in a steady-state event, you need to proportion your energy by using the 51-49 principal. TrainingBible Coaching founder Joe Friel, who has coached endurance athletes since 1980, writes at length about this in a Feb. 12, 2008, blog post http://www2.trainingbible.com/joesblog/2008/02/negative-splits.html. Simply, you want to complete the first half of the time trial in 51 percent of the total time and the second half in 49 percent. It's the old negative-split theory. You want the second half of your distance to be covered faster than the first half.
Easier said than done of course. How many times have you gone out too hard during a ride, race or interval session only to blow up before the end? Proportioning your energy is key and no more so than in a time trial.
So good luck this weekend to all the State Series racers. And in the time trial, hold back a little in the first half so you can give back even more at the end.
I wanted to compete in it. I never had done a road time trial and always have been intrigued by the discipline. I did pretty well, finishing third in the Expert 40-plus class.
To do well in a steady-state event, you need to proportion your energy by using the 51-49 principal. TrainingBible Coaching founder Joe Friel, who has coached endurance athletes since 1980, writes at length about this in a Feb. 12, 2008, blog post http://www2.trainingbible.com/joesblog/2008/02/negative-splits.html. Simply, you want to complete the first half of the time trial in 51 percent of the total time and the second half in 49 percent. It's the old negative-split theory. You want the second half of your distance to be covered faster than the first half.
Easier said than done of course. How many times have you gone out too hard during a ride, race or interval session only to blow up before the end? Proportioning your energy is key and no more so than in a time trial.
So good luck this weekend to all the State Series racers. And in the time trial, hold back a little in the first half so you can give back even more at the end.
Sunday, August 24, 2008
Are you a big fish or a little fish?
It was at the beginning of my weekly group road ride on Saturday -- the call going out, "Fast group leaving'' -- when a question hit me: When you ride in a group, are you normally the big fish in the little pond or the little fish in the big pond?
Too few cyclists on these Saturday rides elect to ride with the first group. Sure, some are just weekend warriors and don't race, so it's not worth it to them. Others, by the looks of their physiques, do a lot of riding and could stand a challenge but elect to take the safe route and avoid the possibility of being just another rider in the group, or heaven forbid, dropped.
This is a key choice that can either sharpen your fitness or massage your ego. In general, you should bury your ego and choose to ride in a group that's pushing the pace over your comfort level, i.e, be the little fish in the big pond. Nothing -- and I mean nothing -- will motivate you more and bring out your best than the fear of being dropped.
If you get dropped, you must resolve yourself to try and stick next week. That can be difficult; nobody enjoys getting their ass kicked and it's human nature to avoid uncomfortable situations. Confidence is mainly about ego, the thought that, hey, I'm one fast dude. There's nothing wrong with a heaping dose of it. Just don't let it get in the way of a nice challenge. Getting humbled now and then is healthy for a competitive cyclist.
Therefore, always electing to ride in a group where you're among the fastest, will massage your ego, but will it make you faster? If you train to successfully race a bike, you should begin every ride asking yourself, "How will this workout make me faster?'' not "How will this workout boost my ego?''
I like to be the little fish. If I had a nickel for all the times I've been dropped ... well, you get the idea. But when I'm able to finally stick, well, that's a real boost to my ego.
So next time you saddle up for a group ride, throw caution into the wind and join the fast guys. And if you become their equal eventually? Well, there's always someone faster in the group up ahead.
Too few cyclists on these Saturday rides elect to ride with the first group. Sure, some are just weekend warriors and don't race, so it's not worth it to them. Others, by the looks of their physiques, do a lot of riding and could stand a challenge but elect to take the safe route and avoid the possibility of being just another rider in the group, or heaven forbid, dropped.
This is a key choice that can either sharpen your fitness or massage your ego. In general, you should bury your ego and choose to ride in a group that's pushing the pace over your comfort level, i.e, be the little fish in the big pond. Nothing -- and I mean nothing -- will motivate you more and bring out your best than the fear of being dropped.
If you get dropped, you must resolve yourself to try and stick next week. That can be difficult; nobody enjoys getting their ass kicked and it's human nature to avoid uncomfortable situations. Confidence is mainly about ego, the thought that, hey, I'm one fast dude. There's nothing wrong with a heaping dose of it. Just don't let it get in the way of a nice challenge. Getting humbled now and then is healthy for a competitive cyclist.
Therefore, always electing to ride in a group where you're among the fastest, will massage your ego, but will it make you faster? If you train to successfully race a bike, you should begin every ride asking yourself, "How will this workout make me faster?'' not "How will this workout boost my ego?''
I like to be the little fish. If I had a nickel for all the times I've been dropped ... well, you get the idea. But when I'm able to finally stick, well, that's a real boost to my ego.
So next time you saddle up for a group ride, throw caution into the wind and join the fast guys. And if you become their equal eventually? Well, there's always someone faster in the group up ahead.
Saturday, August 2, 2008
The perfect fit
Few bicycle purchases can make a profound difference in your performance and enjoyment of the sport. Buy a new crankset, and sure, the bling factor is nice and maybe there's a weight savings, but does it really make a difference? Same with a wheelset, bars, seatpost, stem and the like.
I made a purchase last month that has made a huge difference in my comfort and enjoyment. It's not something I can show off to the world, but most importantly, it is something I can feel: I received a Wobble-Naught bike fitting by Matt Goforth of On Your Mark in Palm Beach Gardens.
While I had no physical issues like knee or back pain and felt comfortable on my road and mountain bikes, I always had the suspicion that I wasn't lined up properly. And I wondered if that was costing me watts and forcing me to work harder.
I can't say for certain that I'm faster now, but I can proclaim I'm more comfortable and feel more powerful after letting Matt do his thing recently. After taking numerous physical measurements and running them through a program, he dialed in my position. Basically, in both instances, he lowered my position to get me more aerodynamic.
I feel much more "at the ready'' and both positions have me wanting to hammer. It's hard to put into words, but it's a comfort level I haven't had before. On both my road and mountain bikes, my feet are playing a bigger role in power transfer.
"The fit pays close attention to your feet and their ability to perform work,'' Matt said. "Many fitting styles out there are based on leg angles, which means very little, in my opinion. I've seen many different angles in legs (due to different leg dimensions) and the client is still super happy. Your feet are the foundation to your house; we must build them strong and able to play all day!''
Along those lines, Matt recommends SOLE footbeds. I was surprised at the difference they made in both my road and mountain shoes. After an initial break-in, these beds are extremely comfortable while snugly keeping your feet poised to mash.
On my road bike, where I've been spending most of my training time on so far, I have equal comfort in the drops, on the tops and on the hoods. One other nice benefit: I don't have sit-bone discomfort or saddle sores anymore. It's like my seat is more comfortable.
I related this to Matt and he made an astute observation: "Instead of sitting on the saddle, you were hanging from it. It's amazing what 10-15mm will do, huh?''
Indeed. But, I have to say, that first road ride was strange at first. My seat felt way too low, but after about 25 miles, everything felt right again. Only better.
My new position on the mountain bike wasn't as big of an adjustment, just a bit more aggressive. Matt also adjusted the sweep on my bars to turn my wrists downward. Like the road bike, I feel like going hard from the get-go. While sit-bone discomfort was the main issue on the road bike, left-hand numbness was my chief complaint on the mountain bike. Well, so far, so good.
Now, if I could find the magic bullet to produce more watts with my limited genetics ...
While spending money on getting your position dialed in by a real professional like Matt might not be as sexy as that new crankset or lightweight wheelset, I guarantee having Matt fit you will be the best investment in bicycling you can make.
To read more about Matt's service, go to http://www.laserbikefit.com/. To read more about the Wobble-Naught process, go to http://www.wobblenaught.com/.
Thursday, July 17, 2008
Random thoughts from the saddle
I completed Base training on Sunday. Some numbers and observations.
I got in 97 hours, turning 1,820.28 miles (124 off-road). I consistently averaged more than 200 miles a week during the eight weeks. This is very close to the Base I laid down when I had my best season in 2006.
I improved my limiters and enhanced my aerobic system.
I regressed in completing chores around the house.
I dodged rain, roadkill and vehicles.
I ran into rain, waves of gnats, and once, a wayward dragonfly that wouldn't get out of my jersey.
I lost weight, from 142.4 pounds to 135.2.
I gained knowledge on what a difference proper bike fit makes. More on this later.
I saw my Functional Threshold Power go from 201 to 228 watts.
And I saw a boy on a bike crossing a busy street nearly get creamed by a car; about a mile away, a mockingbird cheated a similar mechanized death when returning to her nest in a tree in a median. Within five minutes, I witnessed the razor-thin difference between just another day and end of days.
I missed Hillary's big announcement. I was out riding.
I barely hung on to wheels on some group rides, an engine in the red, but ultimately getting saved by a well-timed red light.
I lost wheels and began that terrible drift backward, bleeding sweat like a blown engine spewing oil and realizing I'm not fast enough.
In summary, I'm in better shape to build my high-end fitness than I was a year ago. It's in these next eight weeks where I will enhance Vo2Max, anaerobic fitness and continue improving muscular endurance. And that spells race shape. How good? I'll let you know.
I got in 97 hours, turning 1,820.28 miles (124 off-road). I consistently averaged more than 200 miles a week during the eight weeks. This is very close to the Base I laid down when I had my best season in 2006.
I improved my limiters and enhanced my aerobic system.
I regressed in completing chores around the house.
I dodged rain, roadkill and vehicles.
I ran into rain, waves of gnats, and once, a wayward dragonfly that wouldn't get out of my jersey.
I lost weight, from 142.4 pounds to 135.2.
I gained knowledge on what a difference proper bike fit makes. More on this later.
I saw my Functional Threshold Power go from 201 to 228 watts.
And I saw a boy on a bike crossing a busy street nearly get creamed by a car; about a mile away, a mockingbird cheated a similar mechanized death when returning to her nest in a tree in a median. Within five minutes, I witnessed the razor-thin difference between just another day and end of days.
I missed Hillary's big announcement. I was out riding.
I barely hung on to wheels on some group rides, an engine in the red, but ultimately getting saved by a well-timed red light.
I lost wheels and began that terrible drift backward, bleeding sweat like a blown engine spewing oil and realizing I'm not fast enough.
In summary, I'm in better shape to build my high-end fitness than I was a year ago. It's in these next eight weeks where I will enhance Vo2Max, anaerobic fitness and continue improving muscular endurance. And that spells race shape. How good? I'll let you know.
Monday, July 14, 2008
Riding for a purpose
Sometimes you come across opportunities you can’t pass. That occurred to me last month, when I was approached about helping a group of cyclists prepare for a charity ride to raise awareness about breast cancer.
The Ride to Empower, organized by the Breast Cancer Network of Strength, will take place Oct. 23-26 in Solvang, Calif. If that town sounds familiar, it’s where Lance Armstrong and his Discovery Channel teammates trained in the winter. This is hardcore, mountainous cycling territory.
I won’t lie. The chance to ride 100 miles in Northern California, Wine Country, intrigues me. As does helping cyclists prepare for the demands of that and shorter routes throughout such beautiful countryside. But the main attraction is doing something to help breast cancer survivors and their families.
My mom, Cassie Yobbi, was a breast cancer survivor. She was diagnosed in the early ‘80s, had a mastectomy and ultimately beat cancer. It wasn’t easy, however, on her and the family. It terrified us at first but drew us closer. What cancer couldn’t do heart disease did in 2006 at age 78.
She instilled many things in me -- respect all living things, treat others as you would like to be treated and stand up for what you believe in. She was physically and mentally tough and a sage giver of advice to friends and family. Though only a cassette-tooth over 5-foot, she never backed down, fearing no one or no thing. That’s why cancer never stood a chance against her. It’s that toughness every breast cancer patient needs to draw upon or build. Families, too.
Cancer has touched just about everyone. Take it from my mom: Don’t fear it. Stand up to it. Securing pledges and getting on your bike to celebrate life and remember loved ones is a tremendous first step. Go to www.networkofstrength.org/ride to get more information and register. If you can’t ride in the event but would like to make a pledge, go to http://ride.y-me.org/site/TR?px=2286413&pg=personal&fr_id=1319
The pledges fund YourShoes, outreach programs, breast health awareness workshops, wigs and prostheses banks for women with limited resources, and advocacy on breast cancer related policies.
Remember, October is National Breast Cancer Awareness Month. You can make a difference.
The Ride to Empower, organized by the Breast Cancer Network of Strength, will take place Oct. 23-26 in Solvang, Calif. If that town sounds familiar, it’s where Lance Armstrong and his Discovery Channel teammates trained in the winter. This is hardcore, mountainous cycling territory.
I won’t lie. The chance to ride 100 miles in Northern California, Wine Country, intrigues me. As does helping cyclists prepare for the demands of that and shorter routes throughout such beautiful countryside. But the main attraction is doing something to help breast cancer survivors and their families.
My mom, Cassie Yobbi, was a breast cancer survivor. She was diagnosed in the early ‘80s, had a mastectomy and ultimately beat cancer. It wasn’t easy, however, on her and the family. It terrified us at first but drew us closer. What cancer couldn’t do heart disease did in 2006 at age 78.
She instilled many things in me -- respect all living things, treat others as you would like to be treated and stand up for what you believe in. She was physically and mentally tough and a sage giver of advice to friends and family. Though only a cassette-tooth over 5-foot, she never backed down, fearing no one or no thing. That’s why cancer never stood a chance against her. It’s that toughness every breast cancer patient needs to draw upon or build. Families, too.
Cancer has touched just about everyone. Take it from my mom: Don’t fear it. Stand up to it. Securing pledges and getting on your bike to celebrate life and remember loved ones is a tremendous first step. Go to www.networkofstrength.org/ride to get more information and register. If you can’t ride in the event but would like to make a pledge, go to http://ride.y-me.org/site/TR?px=2286413&pg=personal&fr_id=1319
The pledges fund YourShoes, outreach programs, breast health awareness workshops, wigs and prostheses banks for women with limited resources, and advocacy on breast cancer related policies.
Remember, October is National Breast Cancer Awareness Month. You can make a difference.
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