Tue-Wed was round/week 2 of 7x3min on/3min off power intervals, definitely a workout that takes everything you can serve. Thu night rode in the wind for 3hrs and Fri took the TT bike out for 90min. Sat did 2x20min @ LT (FTP), and Sun closed with an MTB race. Seems like a lot, and it was, but the durations were relatively short so the recovery is swift. I feel good, a 3hr night ride scheduled for tomorrow (Mon, 25mph winds forcasted), a 5k TT on Tue, Recovery ride Wed, Speed intervals Thu, 2x20min @ LT Fri, and a 4hr Hard Ride Saturday. Sunday I get to take it EZ for a 1hr Spin!
I am at a point where I am all trained up, endurance is good, power is good, just need to get use to the hard stuff. But the coming week should add some spice, and hopefully sharpen the edge.. getting close to Sea Otter!
Sunday, March 28, 2010
Thursday, March 25, 2010
Watts Per Kilogram
w/kg or Watts Per Kilogram is a number that people like to use for comparing the strength of different riders. How much power you produce will determine your speed, and how much you weigh relative to your power will strongly influence speed when traveling uphill. In Mountain Bike Racing we have "Mountains", well, hills anyway, and w/kg is actually pretty important.
Highly competitive riders will chisel down their weight in an attempt to improve w/kg, and this is certainly helpful. But it can also lead to miss-information, which has recently played a factor in some of my workouts. I just completed 2 rounds of VO2Max workouts, which are highly strenuous efforts in an attempt to maximally stress the aerobic systems, and stimulate adaptations to improve performance. During these workouts I was performing at about 4% less power than last year.. which was quite de-motivating to say the least. Backwards performance gains are not what I'm working for!
After digging, and reviewing last years data I discovered that my weight was about 6lbs more, so if I calculate power against weight, I am actually inside of a 1% difference. Whew, that's a relief! In addition, my LT intervals are improved by about 4% not factoring weight, meaning w/kg at LT has improved a whopping 8% (year over year, same time of year).. I like it!
But, what is better, raw power or w/kg when we are talking a 6lb body weight difference? Tough to say, but I feel faster at a lower weight, especially uphill. On the other hand I feel as though I don't quite have the "punch" and maybe even the "tempo power" that the raw power seemed to help with last year.. and this is important in MTB racing for accelerating, cresting short rises, stepping on the gas to pass, and grinding out long efforts.
In the end, you can't have it all. Its always a matter of compromise, and looking back seems to be the best way to determine which compromise seemed to work out best. For example, a few extra kg's may have helped me with this sprint.. but that extra weight may have made it more difficult to be there at the finish! (vs Ben Thompson, who recently placed 3rd at Cyclocross Nationals 30-34 age group, Dec 2009) :
Highly competitive riders will chisel down their weight in an attempt to improve w/kg, and this is certainly helpful. But it can also lead to miss-information, which has recently played a factor in some of my workouts. I just completed 2 rounds of VO2Max workouts, which are highly strenuous efforts in an attempt to maximally stress the aerobic systems, and stimulate adaptations to improve performance. During these workouts I was performing at about 4% less power than last year.. which was quite de-motivating to say the least. Backwards performance gains are not what I'm working for!
After digging, and reviewing last years data I discovered that my weight was about 6lbs more, so if I calculate power against weight, I am actually inside of a 1% difference. Whew, that's a relief! In addition, my LT intervals are improved by about 4% not factoring weight, meaning w/kg at LT has improved a whopping 8% (year over year, same time of year).. I like it!
But, what is better, raw power or w/kg when we are talking a 6lb body weight difference? Tough to say, but I feel faster at a lower weight, especially uphill. On the other hand I feel as though I don't quite have the "punch" and maybe even the "tempo power" that the raw power seemed to help with last year.. and this is important in MTB racing for accelerating, cresting short rises, stepping on the gas to pass, and grinding out long efforts.
In the end, you can't have it all. Its always a matter of compromise, and looking back seems to be the best way to determine which compromise seemed to work out best. For example, a few extra kg's may have helped me with this sprint.. but that extra weight may have made it more difficult to be there at the finish! (vs Ben Thompson, who recently placed 3rd at Cyclocross Nationals 30-34 age group, Dec 2009) :
Sunday, March 21, 2010
2007 All Trained Up
Feb 2007 I purchased my first powermeter, and in August a 2nd for my MTB. From this point forward, every ride would have a file and I could fully utilize the power of WKO+ Training Software http://home.trainingpeaks.com/wko-desktop-software/analysis-software-for-training-files.aspx .
WKO+ dices and slices, and organizes/presents the data in about every way imaginable. Its really a full-on professional level training tool. The biggest strength is that after years of data, I can review, compare, and hypothesize what works and what doesn't. Its fun to compare current progress with prior, I could go on for ever.. but lets look at 2007.
My first goal of the season would be Sea Otter, and boy, I won it! It was an amazing feeling climbing the final climb and knowing I had just risin to the top level in Masters MTB racing. I'll never forget that day, I worked long and hard for it, and in a race anything can happen, but this day was mine!
The following day I competed in the Hill Climb Time Trial, and won that as well with the days best Cat 1 time, even beating the Semi Pro best time (Posted By Manny Prado). The TT was extra cool as it was a full on power interval type climb with a very fast, somewhat technical descent. It wasn't all about legs and lungs, you had to handle a bike well too.
Following the TT was the 40+ Short Track where I placed 3rd.. the legs never really opened back up, and considering I had 2 winners Jerseys already, I wasn't as motivated as I possibly could have been. But overall, Sea Otter 2007 XC was my first big win, and the hill climb a special added bonus.
Pictures from 2007 Sea Otter Classic, (top) from the XC and (left) from the ST.
Next up, MTB Nationals, Mt Snow Vermont. My training was excellent, my form was on, and I quickly surged to the front in a completely evil and treturious mud strewn rock fest of an MTB race. It was absolutely the most difficult race I have ever competed in, and I was leading it! Of course the focus was intense, so intense that I forgot to eat during the event and on the final climb of the last lap I hit the wall and was crushed as I watched 2 guys go by me, 2 guys that had forgotten I was even leading. There was nothing I could do, and shortly thereafter we were on the descent to the finsih, so close.. but 2nd looser ain't so bad, 3rd at Nat's rocks!
2007 I reached a level of performance that is basically the best I can do. Since then I have improved somewhat, not necessarily in power, or aerobic capability, but in race finness. I'm a better racer and can do more with the power I have. Racing is a combination of fitness and skill, never underestimate skill. Power is important, but skill and racing sharp is required to step to the top. Knowing when and where you can make time and taking advantage of every opportunity is a learned skill, and it takes time. You learn it by trying to catch the fast guys! Race with the fast guys, and you will soon be racing like the fast guys.
2007 Closed with some awesome road rides in my home town and a fun local MTB race series we have in the Fall. 2008 would be another solid year, with success and plenty of hard earned lessons.
WKO+ dices and slices, and organizes/presents the data in about every way imaginable. Its really a full-on professional level training tool. The biggest strength is that after years of data, I can review, compare, and hypothesize what works and what doesn't. Its fun to compare current progress with prior, I could go on for ever.. but lets look at 2007.
My first goal of the season would be Sea Otter, and boy, I won it! It was an amazing feeling climbing the final climb and knowing I had just risin to the top level in Masters MTB racing. I'll never forget that day, I worked long and hard for it, and in a race anything can happen, but this day was mine!The following day I competed in the Hill Climb Time Trial, and won that as well with the days best Cat 1 time, even beating the Semi Pro best time (Posted By Manny Prado). The TT was extra cool as it was a full on power interval type climb with a very fast, somewhat technical descent. It wasn't all about legs and lungs, you had to handle a bike well too.
Following the TT was the 40+ Short Track where I placed 3rd.. the legs never really opened back up, and considering I had 2 winners Jerseys already, I wasn't as motivated as I possibly could have been. But overall, Sea Otter 2007 XC was my first big win, and the hill climb a special added bonus.
Pictures from 2007 Sea Otter Classic, (top) from the XC and (left) from the ST.Next up, MTB Nationals, Mt Snow Vermont. My training was excellent, my form was on, and I quickly surged to the front in a completely evil and treturious mud strewn rock fest of an MTB race. It was absolutely the most difficult race I have ever competed in, and I was leading it! Of course the focus was intense, so intense that I forgot to eat during the event and on the final climb of the last lap I hit the wall and was crushed as I watched 2 guys go by me, 2 guys that had forgotten I was even leading. There was nothing I could do, and shortly thereafter we were on the descent to the finsih, so close.. but 2nd looser ain't so bad, 3rd at Nat's rocks!
2007 I reached a level of performance that is basically the best I can do. Since then I have improved somewhat, not necessarily in power, or aerobic capability, but in race finness. I'm a better racer and can do more with the power I have. Racing is a combination of fitness and skill, never underestimate skill. Power is important, but skill and racing sharp is required to step to the top. Knowing when and where you can make time and taking advantage of every opportunity is a learned skill, and it takes time. You learn it by trying to catch the fast guys! Race with the fast guys, and you will soon be racing like the fast guys.
2007 Closed with some awesome road rides in my home town and a fun local MTB race series we have in the Fall. 2008 would be another solid year, with success and plenty of hard earned lessons.
Friday, March 19, 2010
Boost The Power!
3 Months of High Volume, Long Intervals, and Massive Calories have prepared me for the step into preparations for Race Specific Speed and Power. My base phase included ample time at High Force, Tempo and more than the usual volume of LT Threshold Training. I am in great shape, smooth at LT, dieted down to race weight, and ready to do the work to develop that punch and performance required for aggressive off road racing. Crush the hills, accelerate hard, recover, repeat.. race with great legs! You only get to have it all for a short period, and I am planning to have it all on April 18, Sea Otter Classic, 1-month away, just enough time to do some hard work and find that peak!
This weeks schedule is: Tue 7x3min @120% FTP, w/3min Rest Between Intervals (RBI). Wed, the same, 7x3min, 3min RBI. Thu, 20 x30sec @ 150% FTP, 5min RBI.
OK, Tuesday was a day I had been anticipating for a long time. 3min x 7 at 120% of FTP is really hard, and the RBI is not quite enough, so they get progressively harder and if paced correctly, will ultimately end in failure on the 7th (last) interval. Failure meaning that I reach a point where no matter how hard I try, I cannot complete the interval at the prescribed power. This Hurts, but it confirms that I certainly reached max. Max meaning breathing is out of control, severe oxygen debt, burning aching legs and "please God make these end" is echoing in my head. But, they do end! And happy days, I get to do them again Wednesday! Ugh, but the benefits are worth it, these babies boost performance. Back to Back days like this are called "Training Blocks", and is typically the way I train. The composition of the blocks change, as they are focused on targeting a specific system (in this case VO2Max), and back to back days deliver a healthy dose to stimulate improvement.
The 2-day Tue/Wed block went well, power was good, I failed on the 7th rep each day and can put a big bold check mark in the "done" box! Next week, we'll do it again, but for this week, the hard days are behind me. Onto Thursday..
Thursday I needed to avoid any type of sustained hard effort, that check has been cashed. But an EZ long ride is boring, so lets add 20x 30sec efforts at 150% of FTP. Plenty of RBI, the goal is to get the legs use to punching it and drilling it for 30sec and replicate a hard (seated) acceleration or short climb where high power demands are critical. My legs felt great, but eventually wore out and were pleasantly smoked by the end of the ride, definitely a great endurance training ride. 3hrs of low intensity volume with plenty of accumulated time at high output, resulting in a 3hr NP (Normalized Power) of 3.75watt/kg. That is significant because 3.75watts/kg is a very strong pace for 3hrs, but it wasn't necessarily a hard pace that drove the numbers, it was the 20x 30sec efforts. I was able to stay relatively fresh and used short hard efforts every 5min to increase the overall workload. It worked great, it was not sustained, or laboring, and during a 30sec effort the legs just start to burn when the time is up, so the workout never digs too deep. The workout was hard, pretty fun, and left enough in the tank to feel good for the weekends Saturday Group Ride & Sundays big MTB ride. I liked that Thursday workout.. and it earned some good TSS points too!
Picture From Mar 6 2010 Echo Red To Red:
This weeks schedule is: Tue 7x3min @120% FTP, w/3min Rest Between Intervals (RBI). Wed, the same, 7x3min, 3min RBI. Thu, 20 x30sec @ 150% FTP, 5min RBI.
OK, Tuesday was a day I had been anticipating for a long time. 3min x 7 at 120% of FTP is really hard, and the RBI is not quite enough, so they get progressively harder and if paced correctly, will ultimately end in failure on the 7th (last) interval. Failure meaning that I reach a point where no matter how hard I try, I cannot complete the interval at the prescribed power. This Hurts, but it confirms that I certainly reached max. Max meaning breathing is out of control, severe oxygen debt, burning aching legs and "please God make these end" is echoing in my head. But, they do end! And happy days, I get to do them again Wednesday! Ugh, but the benefits are worth it, these babies boost performance. Back to Back days like this are called "Training Blocks", and is typically the way I train. The composition of the blocks change, as they are focused on targeting a specific system (in this case VO2Max), and back to back days deliver a healthy dose to stimulate improvement.
The 2-day Tue/Wed block went well, power was good, I failed on the 7th rep each day and can put a big bold check mark in the "done" box! Next week, we'll do it again, but for this week, the hard days are behind me. Onto Thursday..
Thursday I needed to avoid any type of sustained hard effort, that check has been cashed. But an EZ long ride is boring, so lets add 20x 30sec efforts at 150% of FTP. Plenty of RBI, the goal is to get the legs use to punching it and drilling it for 30sec and replicate a hard (seated) acceleration or short climb where high power demands are critical. My legs felt great, but eventually wore out and were pleasantly smoked by the end of the ride, definitely a great endurance training ride. 3hrs of low intensity volume with plenty of accumulated time at high output, resulting in a 3hr NP (Normalized Power) of 3.75watt/kg. That is significant because 3.75watts/kg is a very strong pace for 3hrs, but it wasn't necessarily a hard pace that drove the numbers, it was the 20x 30sec efforts. I was able to stay relatively fresh and used short hard efforts every 5min to increase the overall workload. It worked great, it was not sustained, or laboring, and during a 30sec effort the legs just start to burn when the time is up, so the workout never digs too deep. The workout was hard, pretty fun, and left enough in the tank to feel good for the weekends Saturday Group Ride & Sundays big MTB ride. I liked that Thursday workout.. and it earned some good TSS points too!
Picture From Mar 6 2010 Echo Red To Red:
Sunday, March 14, 2010
2006 Step To Expert
2006 I took the step into Expert Category, at 43yo. 40+'ers can be fast.. real fast! I raced the Indie Series http://www.indieseries.com/ , a handful of other NW races and made my first attempt at Sea Otter. I did really well in the NW races, but Sea Otter was anther step up.. I'll never forget watching the leaders ride away on lap 1, my legs burned and I was just going as hard as I could go, which wasn't enough to stay at the front. Ugh! On lap 2 I chainsucked and broke my derailleur. DNF! In the Short Track I managed 2nd, and that definitely improved my outlook.
Fitness improved and later that year I raced Masters World MTB XC Championships in Kamloops, BC, Canada. The field was faster still.. as it shuld be at Worlds! But I had a great 9th place finish, reaching the top 10 was a boost in confidence and helped fuel the motivation to improve, and I did!
Fitness improved and later that year I raced Masters World MTB XC Championships in Kamloops, BC, Canada. The field was faster still.. as it shuld be at Worlds! But I had a great 9th place finish, reaching the top 10 was a boost in confidence and helped fuel the motivation to improve, and I did!
Friday, March 12, 2010
EZ Week, Lets Turn Up The Heat
This last week has been a rest week of sorts, lower total TSS (Training Stress Score) than I'm accustomed to, mostly due to a reduced volume of hard work. I did a punchy group MTB night ride on Tuesday, 3x sets of 5x 30sec on/ 30sec off Speed Intervals on Wednesday, and 3x 10min LT intervals on Thursday. Closed with a 4hr group road ride on Saturday and an EZ hour today.. seems like a pretty tough week really, but compared to what I have been doing, it was cake!
After 2 back to back EZ days, i'll be back at it Tuesday with VO2Max training, 7x 3min on / 3min off Power Intervals. These babies leave a lasting impression, like being branded. But man are they effective, I always get a very fast and very powerful response if I am able to go 100% on these workouts. I'll do them Tuesday and Wednesday nights for the next 2 weeks. Mixed with some Endurance rides and Group rides on the other days. It's critical to be on top of freshness, the VO2Max work has to be full on, 100%, all you can do. The harder the better, and the work is worth the return!!
After 2 back to back EZ days, i'll be back at it Tuesday with VO2Max training, 7x 3min on / 3min off Power Intervals. These babies leave a lasting impression, like being branded. But man are they effective, I always get a very fast and very powerful response if I am able to go 100% on these workouts. I'll do them Tuesday and Wednesday nights for the next 2 weeks. Mixed with some Endurance rides and Group rides on the other days. It's critical to be on top of freshness, the VO2Max work has to be full on, 100%, all you can do. The harder the better, and the work is worth the return!!
2004, Lets Get Started
After a 10yr break to raise some little monsters and play Blues Guitar, my wife's and I schedules permitted for a return to cycling.. but at 200lbs (and not so healthy) I needed some guidance! I contracted with CTS and Katie Compton became my coach for 3.5yrs. 2005 was a year of racing Sport Class and getting back in shape. 8-10hrs per week, lots of Tempo and Steady State intervals, I was slimming down and riding fast again in no time.. thanks Katie!
Monday, March 8, 2010
First Race Of The New Decade!
Mar 6, 2010. To my surprise I won the overall last year, the legs were tuned up just right.. I wish I knew the secret to making that happen everytime I race!
For 2010 I showed up well trained, but maybe a little heavy on the training load. my CTL (chronic training load) is running a little higher than last year at this time, so not packing as much freshness.. but definitely packing some great fitness. I definitely had expectations for a great ride, but winning the overall wasn't really the goal. I just wanted to feel the burn and have good race vibes with a strong finish.
The race started hard and fast, there were a ton of riders (324), so it was a mad dash to be at the front as we entered the single track. I went in 3rd, which was a great place to be.. at the front, outa the dust cloud, but already committed to a position, which can be painfull early in the race with a fast start.
The pace soon settled and everyone started metering out there efforts. A few aggressors charged off, but I was pretty comfortable following Evan Plews as he held a steady, hard pace that probably never faded till he hopped off his bike at the finish.
We eventually regrouped near the end, except for Evan, couldn't quite keep his pace. But 3 of us played a little cat and mouse as we slow rolled our way to the finish on a 2-mile drit/pavement finale. It was a full on 3-up sprint for 2nd overall that went to the camera to determine the victor.. I lost by a few inches! It was a great ride though, 1st in the 45+ and 3rd overall.
For 2010 I showed up well trained, but maybe a little heavy on the training load. my CTL (chronic training load) is running a little higher than last year at this time, so not packing as much freshness.. but definitely packing some great fitness. I definitely had expectations for a great ride, but winning the overall wasn't really the goal. I just wanted to feel the burn and have good race vibes with a strong finish.
The race started hard and fast, there were a ton of riders (324), so it was a mad dash to be at the front as we entered the single track. I went in 3rd, which was a great place to be.. at the front, outa the dust cloud, but already committed to a position, which can be painfull early in the race with a fast start.
The pace soon settled and everyone started metering out there efforts. A few aggressors charged off, but I was pretty comfortable following Evan Plews as he held a steady, hard pace that probably never faded till he hopped off his bike at the finish.
We eventually regrouped near the end, except for Evan, couldn't quite keep his pace. But 3 of us played a little cat and mouse as we slow rolled our way to the finish on a 2-mile drit/pavement finale. It was a full on 3-up sprint for 2nd overall that went to the camera to determine the victor.. I lost by a few inches! It was a great ride though, 1st in the 45+ and 3rd overall.
Pro/Cat 1 roll out, I'm # 244
Thursday, March 4, 2010
Blue MTB
Blue = Blues Guitar, MTB = Mountain bike, 2 things I am really into. I've spent years on both, shifted my focus from one to the other over the years, and currently spend most my free time right now in the MTB zone.
I race bikes, ride bikes, and work hard on being in great shape. My main cycling focus is MTB racing, but I love road riding and Cyclocross as well. Nothing like a giant road ride, or fast moving paceline. And Cyclocross is the Punk Rock scene of the cycling world.. a bit off the beaten path, but tons of character and super fun.
Within cycling my passion is training, I love to train. These days training can be pretty scientific, and there is a part of me that is easily consumed by the technical side of things, and aerobic conditioning has plenty to offer the geeky analytical type.
I use a coach, powermeter and WKO+ software as the tools to guide, track and quantify my training. Every ride generates a file that provides data which includes the amount of energy expended during each second of every ride. This can be converted to watts, a measure of power output over time. Watts is the unit of measure used to determine how much power my legs are delivering to the pedals.
My coach, Travis Woodruff, http://momentumendurance.com/ , gives me a workout plan, with wattage ranges to target for either the entire ride, or parts of rides (intervals). After my rides I upload the files to Training Peaks for my coach to review. Travis uses this info to tune my training and help me reach my goals.. which are always a Race I'd like to do well in. My current goal race is the Sea Otter Classic http://www.seaotterclassic.com/ .
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I race bikes, ride bikes, and work hard on being in great shape. My main cycling focus is MTB racing, but I love road riding and Cyclocross as well. Nothing like a giant road ride, or fast moving paceline. And Cyclocross is the Punk Rock scene of the cycling world.. a bit off the beaten path, but tons of character and super fun.
Within cycling my passion is training, I love to train. These days training can be pretty scientific, and there is a part of me that is easily consumed by the technical side of things, and aerobic conditioning has plenty to offer the geeky analytical type.
I use a coach, powermeter and WKO+ software as the tools to guide, track and quantify my training. Every ride generates a file that provides data which includes the amount of energy expended during each second of every ride. This can be converted to watts, a measure of power output over time. Watts is the unit of measure used to determine how much power my legs are delivering to the pedals.
My coach, Travis Woodruff, http://momentumendurance.com/ , gives me a workout plan, with wattage ranges to target for either the entire ride, or parts of rides (intervals). After my rides I upload the files to Training Peaks for my coach to review. Travis uses this info to tune my training and help me reach my goals.. which are always a Race I'd like to do well in. My current goal race is the Sea Otter Classic http://www.seaotterclassic.com/ .
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