A Breath Of Fresh Air

It's almost June, many races in the rear view mirror and many yet to come. This is always a difficult time of year to predict, am I roasted from too much hard work for Sea Otter, or after the short break in training am I feeling motivated to take on the 2nd half of the year? This year I think its the latter, feelin' pretty dang good!

I have been doing our local TT series on the Cervelo P3 I picked up this year, and even did a road race.. an omnium featuring a TT, Crit and a Road Race. I've done a few more MTB races and have a few more on the calendar over the next few weeks. In fact I've raced or been on vacation nearly every weekend since Sea Otter. Been busy! But feeling good and starting to think ahead towards MTB Nationals in Sol Vista.

This weekend will be a MTB race in Sisters Oregon, followed by the next weekend with a Race near Wenatchee Washington. The Wenatchee Race is the one I'll rest up for, it features 3x 1800' climbs.. you go UP, you go DOWN x3.. very cool course and always a challenge trying to save some gas for that 3rd run to the top.

Nationals.. hummm.. I think I'm there again. The start line is near 9000 feet, so it's a whole different world when it comes to aerobic performance. Performance is definitely reduced, and the burn of going to hard is magnified.. you blow easy, and it hurts a lot! Not to mention it takes forever to recover and get back to pace. But it's Nationals and I'm qualified with my Sea Otter performance, and lifes to short.. so for now, ya, it's on the calendar!

What to do between now and then? Well, race, train, and watch the weight. It's easy to put on a few LB's with the reduced training schedule and past the peak. But if you watch the volume, keep the intensity up, and eat healthy.. the second half of the season can be great! I built a great base this Winter, I have excellent fitness right now, I just need to keep the train on the tracks. Do some threshold work, keep up on rest and nutrition and drop the hammer on race days.. good times!

Sea Otter 2010

For the last 5 years Sea Otter has been my first big goal of each season. The event is mid April, and training gets underway mid December. Like I’ve said before, the “race” is really just the Cherry on the cake, what really stands tallest as the reward is the ton of hard work we invest in training. 4 months of preparation for a 1 day shot at glory.. and if the result isn’t what we had hoped, we can’t lose sight of the huge accomplishment we achieved in preparing for the big day.

Training in December, January and February means 5-7 days per week enduring foul weather, long challenging rides at night, and a seemingly never ending battle of chiseling down the body into a lean, mean, racing machine! Week after week of calorie debt, trying to avoid the myriad of bugs and ailments that pass by, and trying to stay focused on recovery and staying as healthy and fresh as possible as you pound on the pedals in freezing rain, snow storms, relentless winds, early sunsets and a cold slap in the face every time you set out to produce fatigue.

Thank God for friends! I road with the MTB night riders Tuesday, hammered out long intervals with Greg Turpin on Wednesdays and Thursdays, joined the Coffee Shop group rides on Saturdays and slugged away at the 3-Towers Death ride with Calorie Killin’ Cooley on Sundays. Week after week of high training loads through the Winter can be mentally quite a challenge, but with friends.. I looked forward to every ride and have some wonderful memories of Chuck attacking the Tuesday night rides, Greg pushing me to new highs on interval nights and Dan making sure I was sufficiently depleting every available calorie in my body on Sundays. Sounds brutal, but it was great times!

As luck would have it, the cycling gods delivered a Sinus infection the week before Sea Otter.. and a 10-day course of Antibiotics. The meds worked quick, but in the last few days prior to launch I was still not feeling the energetic boost of my training taper, and as I lined up for the start was really hoping that things would open up and I’d feel that motivation to drop the hammer when the moment called.

We rolled out on the Laguna Seca raceway in a knobbie humming peleton to the entrance of the MTB course. It’s a short paved climb before the dirt, and always where the first surge takes place. We surged up the pavement and turned left onto the dirt where the rider in front of me hesitated into the ruts and made himself the first to hit the dirt in our event. Roadblock, as half the peleton surges by, I find hole, jump in line and make a quick effort to get back to the front. Fortunately it’s double track for a ways so I’m able to work my way up to 5th position as we enter the Single Track. A small gap forms ahead as #1 (Sho Air) and #2 (Dermot Carroll) slay away at the ST. We enter the first mild climb and the pace is moderate, feeling pretty good, and the gap to the front isn’t too dangerous. We exit the single track and I pour on the gas to start a chase across the double track and am quickly joined by Mike Hogan (40+ Masters Marathon Champ).

Mike and I work together to keep the leaders in sight as we descend the tricky beach and roll into the first sustained climb of the day. I lead our chase group into the climb and can see Dermot making his way through a switchback up ahead. This climb is where I always make my moves, and right now, I need to bridge, so yes, it’s time to drop the hammer. After about 1-minute it becomes painfully obvious that yes I dropped the hammer, but unfortunately it wasn’t very big and it’s still sitting back there i-minute from the foot of the climb.. dang! I can’t push, it just ain’t happening and I’m gonna have to ease it back. Oh well, it’s a long race, still a good 2hrs to go.. we’ll see what happens.

I forge on, but by now Dermot is gone, I managed to get by Sho Air, and Mike is on my wheel. Mike and I trade positions a few times as we grind through the course and make our way to the feed zone where I get a Dixie cup of water.. ya, a Dixie cup! Last year it was bottles (plural), this year its Dixie cups. Not good, I’m in a bad mood, my plan was to drink lots as its warm and Sea Otter has a way of sucking the water right out of you. Fortunately I still have 1 full bottle to get me through, but compared with last year’s 7x Bottles, this year is gonna be a dry run.

Mike and I stay pretty close as we start the long climb out of lap 1 (of 2). At this point my last bottle is going dry, I’m feeling like I have lead saddle bags on board, and the thought of doing 1 more lap on a Dixie cup of water sounds like it just might not be that much fun.. especially when I don’t have the legs to get out of my own way. I think it may be time to pull the plug, it’s not my day, I’ve been I’ll, I crashed bad on the pre-ride, there were about 200 reasons to DNF (did not finish) plowing through my head. BUT! And this is big, really big.. the reality is.. I don’t really look forward to the podium show, and the Jersey’s nice, but the best times were during training. What I truly look forward to is the Phat Burger’s (Monterey) Bleu Cheese Burger with Sweet Potato Fries and Chipotle dipping sauce that I treat myself too immediately after the event. In addition, I commence with a 2-day binge of Ben and Jerry’s and Pastry at every bakery from Monterey to Carmel. I mean, this is a full on eating disordered food binge for 2-days.. I’ve earned it, I like it, and yes.. that is really what I want most!

So, how is that Phat Burger going to taste with a DNF? Will I feel I’ve earned the full on pastry Binge? Will I be happy after I finish 2 pints of Ben and Jerry’s or will I lie on the floor and cry? I’m screwed! The decision was made, I must complete the 2nd lap, I will try and hold my 3rd position, and I will absolutely have the disordered food binge of my life!

During this long mental struggle Mike has managed to roll away, outa sight, but that’s ok.. I’ve committed to defending 3rd, he can go ahead and kill himself to find the leader. I am just gonna ride this lap at a pace that fits the situation. No need to die out here, I’ve found new motivation, I’m feeling good again, this will be a fun 2nd lap.

And it was, I rode a solid pace, I tempo’d up the hills, I punched it up and over the short stuff and just kept the motor rev’d up to a spot that my body was ok with. The feedzone restocked and actually gave me a full bottle of water, this 2nd lap is going pretty good, and I’m having a pretty good time on the course. The slower riders are now all behind us, so the going is fast and my rhythm is feeling good.

As I approach the final climb out, the last burn before the line, I see Mike up ahead. Wow, this is a surprise! I manage to make my way to his wheel and on the first steep I put in a surge and he gladly lets me go. Mikes done, at least too done to respond, so I’m off and on my own.. to 2nd place! I continue the pace, and roll into the finish circuit, which is new, unexpected, kinda lengthy and full of short little switchback climbs. I’m feeling good, motoring through and actually taking the climbs pretty aggressive. Definitely having a late race second wind.

I cross the line and ask Dermot if he already showered and shaved for the podium.. he said, nope, just got in! I thought, ya right, he’s just being nice. Then they posted the results.. I was only 16 seconds back! Amazing, 2hrs and 46min out on the course, of which I seen Dermot for maybe the first 30min.. now I start wondering if I may have lost 16sec while contemplating that DNF! Doesn’t really matter, what matters is how did that Burger taste, and let me tell you, it was the best Burger I ever ate.

Sinus Infection!

Yuck, woke up Wednesday morning with a throbbing headache and a completely plugged up face, geez! I am very good about using a nasal irrigator every night to clean out the pollens and dust that is currently being kicked up by the relentless winds and temperature changes we are experiencing here in the Tri-Cities. But to no avail, went to the Dr and he prescribed 10days of Antibiotics.

Living in this dusty, windy environment makes sinus infections quite common, but I haven't had one for a long time.. years. What a bummer, feeling tired, head throbs, hope it clears up quick cause I have plans to be fresh and spunky April 16.. Sea Otter!

This close to a goal race is definitely bad timing. But what do you do? Get on the med's quick, rest, cut back the ride time and don't push beyond whats comfortable. My bodies use to riding and training, so its OK to ride.. but recovery does have to take place and therefor a lesser load will allow for swifter recovery.

Fortunately I have a coach, and he will guide the training so as to not loose that sharp edge, but absorb as much recovery as possible for a fast response to the med's. It'll work.. the legs are trained and I will be ready!

2008 Was Great!

Sea Otter was the first Primary goal of 2008, and having won in 2007, the pressure was on for a repeat. Training changed somewhat as I increased my volume in an effort to reach a CTL (chronic training load) of 120. The higher CTL would carry me deeper into the season and hopefully further develop my Aerobic Capacities. Did it? Not sure, but I was certainly leaner, which helps, and I certainly was able to perform well deeper into the year. In fact things were going so well I never took a break! Which turned out to be a mistake, more on that later.

Sea Otter 2008 was huge, with a win in the XC (cross country) and a win in the ST (short track). I went onto Nationals in good form but a mechanical in lap 1 created a gap that I wasn't able to close. I bent a cog (rare), and was left with a malfunctioning drivetrain for the remainder of the race, still finishing 3rd. Short Track Nationals (30+) went better, being beat by less than a second, pipped by a Cyclocross bike! But 2nd place was a great result, especially considering the Crosser' who beat me is the 2009 Masters National Champ in Cyclocross. It was a bummer being beaten by a Cross bike at an MTB event, but at least he was a Bona fide fast Crosser!

With Nationals behind me I continued training and racing on into November.. at which time I was tired, real tired!

Training and racing all year and well into November, combined with months of low body weight, made for a bad combination that resulted in a mild case of Anemia. Oh great, December is here, time to start training for 09' and I need to rest! Well, that's what I did, I plumped up about 10lbs by Christmas, started taking iron, and began a VERY slow build for 09'. Now I was heavy, slow, and had the brakes on.. not a good way to start 09', but it turned out to be a good lesson. Fortunately I have a great coach, Travis Woodruff, and Travis put together a training plan with less volume, more rest days, and the right amount of intensity to shape me up without digging to deep. And BTW, it was fun gaining those 10lbs.. but boy what a struggle to loose em!

Diverse Week

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!

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) :

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.