Wednesday, July 09, 2008

Nationals TT Details....

My individual TT was at about 9am. As luck would have it, the rain started about 5 minutes before my start time. It rained for about 90% of my time on course, but I don't think it affected my ride at all. The Power file above is my individual are the numbers:
entire ride:
Time: 50:52 ( I think my official time was 50:53 or 54)
Average (and normalized) power: 344 watts
avg cadence: 92 rpm
distance: 24.13 mi
speed:28.5 mph
time: 24:46
power:342 watts
cadence:93 rpm
speed:28.94 mph
power:345 watts
speed:28.03 mph
cadence 91 rpm
I really felt pretty good during the ride and knew pretty early on that I was going well. My target "cruising power" was about 340 watts. I knew I was good as every time I checked I was at or above 340 and feeling comfortable....or at least as comfortable as one can feel while riding nearly all out.
What can we glean from the numbers above? One thing is pacing: note that the return was significantly slower than the out leg, but the power was higher. This is due to the tailwind out , headwind return...and I also suspect that there was a net elevation loss going to the turnaround as we were going downstream along the Ohio River. This is good pacing. It would have been easy to overcook the first half, feeling good riding with a tailwind. I held back slightly and it paid off. My weight was about 147lbs or 66.82kg. The power over this TT gives me about 5.15 watts per kg @ FTP. Not bad. I am quite happy I was able to do that...for 4th place in my age group..., and I believe it was about the best I could have hoped for given my current fitness level.
After my individual ride the weather cleared, but the wind kicked up significantly. I had just under 3 hours between this ride and the tandem ride. Unfortunately I didn't rest as much as I should have. I found myself walking around, talking to other riders....which was great, but not the best for recovery. Just as Cara and I were headed to the start on the tandem, I noticed my age group was on the podium. I ran over, jumped on my step, raised arms for the photo then ran back off to get on the big bike. The whole thing took about 15 seconds and was really quite funny.
With a huge wind behind the tandem on the out leg of the TT course we were FLYING. I have no metrics, but we were riding 29-34 mph most of the way out. Since they started the tandems at 2 minute intervals it was difficult to tell where we were in relation to our competition. I knew the return into the wind would be very tough and tried to hold back some. At the turn we saw we had only gained 15 or 20 seconds on the team ahead of us. I admit I felt a little panic. We would need to ride hard to the finish. Everything was great....we were riding fast and strong until about 109KM to go when the fatigue really started to hit me. i have to say that the last 5 miles of that ride was one of the most excruciatingly painful things I have ever done. I suffered....knowing that we needed to push all the way through. We did and we won....but ouch. Our time was something like 50:42...faster than my individual time! We have never done that before....usually we are close but just a little slower.
We had the fastest mixed tandem time of the day by about a minute and were faster than all but a few of the men's teams.
Tuesday I was wrecked.....

Saturday, July 05, 2008

Hekman wins Iron Hill edition of USA CRIT SERIES

Congratulations to Velosports Performance Center athlete Mark Hekman on his win at the Iron Hill Twilight Criterium in West Chester, PA, the 5th stop in the USA Crit Series.

When the phone rings late on a weekend night and a coach sees it is an athlete we work with on the caller ID, it is usually either really good news or really bad news. Thankfully it was all good tonight.

Hekman went on a solo break during the 60 kilometer long race, eventually lapping the field.

Nice work Mark!

Friday, July 04, 2008

4th of July: Natz mission accomplished

We won a hard fought tandem road race yesterday afternoon. It was wet and there were plenty of crashes. Hopefully a real report later, but of my 3 events here in Louisville I won 2 national championships and got on the podium for the needless to say it was a good trip..

Time to head home!