Provincial Masters ITT

This race has been added to the ABA Calendar! It is scheduled for September 4th in Edmonton. I just might be back on the bike for this!

Report from Banff

First thing - keep the tires on the road. Glenn and I failed to make the start after our crashes this week. However there were several Crankmasters who did us proud. First a big effort by Ron in 33 min for Cat 5 12th, just missing the top 10. Not too far behind was Micheal in 18th. The team was backed up by solid efforts from Bob, Jacek and Brian. You'll have to get details direct from the boys themselves. I missed the whole thing as I'm housebound until my arm heals.

Final Preparation

The work out this week is easy - 7.5 km TT at race pace. Do this twice this week on your TT bike, warm up like you plan to for the race and do a full cool down ride. I suggest Tuesday and Thursday, and sorry, you should skip the WNS this week. Perhaps volunteer for this one. You should ride all other days, but keep it in the small ring. If you have been hitting the gym, skip it this week.

I expect we will race early on Saturday so let's plan on late brunch in town. If start times are published this week I will distribute to the team. If you haven't already email me via the president's link on the website to let me know you are racing.

Get lots of sleep and save the alcohol for the post race celebration!

That is all.

Last Hard Week

You should be rounding into form now. If you haven't made it to Banff yet to pre-ride the course do it this week. Crazy amount of daylight so an evening trip is very doable.

The workout this week is 20km race pace. Essentially duplicate the effort that will be required for the race. It is the effort and time that is important, not the bike or the course so much. Even if it is your mountain bike on your trainer, bang out this workout twice this week. Start fresh, like you would normally warm up, an even effort, no power drop over the last kms.

Pre-Ride TT Course - Report

After the Crankmasters Ride along the Bow Valley Parkway we hit Banff to pre-ride the TT course. Here is my take:
0-5km - start steady, get aero, smooth cadence, find your rhythm.
5km - very steep hill, get on the horns, out of the saddle, and pound your way up. I don't think sitting down is an option.
6km - after a false flat, 2nd not quite as steep hill, but who are you? I think a cardio beast should spin up, but a pedal masher should be out of the saddle again.
to 12km - there is a slight dip to let you recover, then flat, you should be just short of redlining here.
12km - last kicker hill over left abutment, which is why you didn't redline into it.
to 13km - flat across the dam, probably fighting a wind, so all those core/neck exercises pay off here. Normally I wouldn't say this, but the "finish" line is here. I expect the split times at 13km will pretty nearly predict the race order.
to 21km finish - mostly downhill with only 2 little risers. They will be more annoying than consequential. At race speed you should be able to make a quick power pop to get you over the top, then back to aero to the finish.

This week's workouts - I'm going to repeat last week's workout early in the week, then, and this is unusual, late in the week I'm going to do hill repeats on my TT bike.

The WNS race this week is a TT, but don't use it to replace one of your workouts. It is too short and too fast. I'm going to do it, but view it as a form check for fast downhill riding, not a workout that will build race fitness.

Also - our Sunday Ride from Longview will include plenty of hills, although I don't advise doing it on your TT bike.

The Springbank race was telling.

How were those hills for you?

You should now be in a groove for your TT. This week the workout will shorten the recovery between intervals. Do this training ride twice this week - 2 x 10km at your TT pace, BUT only recover for 5 minutes between intervals. Again, make sure you are holding your pace for the entire 10km.

Our Sunday ride this week is from Banff to Lake Louise and return. After the ride I will be scouting the Banff TT course if you would like to join me.

PS - weather looks iffy this week. Don't let up, get your work outs done on the trainer if need be. We cannot afford any let up at this stage.

If you weren't blown off your bike, you are getting stronger

Since it took so long to get decent riding weather I'll put up with some wind. I hope you are all getting the kinks worked out of your TT set up and bike. Thanks to Brian for the loner disc wheel.

The work outs are the same as the past two weeks, but extending to 10km intervals. Keep pushing through those last few kms. That is what you will have to deal with in Banff. Fight to stay relaxed, if that makes any sense, to keep your pedal stroke smooth.

The WNS is another great chance to test your TT skills and it can replace one of your work outs this week. It is also a lot of fun since it will be a "2 up" (weather allowing, if wet it may be a conventional TT).

Last thing - don't let your fitness or diet slip this May long weekend. Keep your bike nearby and nip out for a ride each day. Eat to enjoy, meaning eat for taste not volume.

Now you know where you are at!

How was the WNS TT for you? Some potential lessons are your position and your early season fitness. First, how aero are you? On a windy night like that the importance of position is demonstrated when a whippet (Brian) beats a power meter (Ron). You can't change your body in 6 weeks but if you were thinking of tinkering with your position do it now. Myself, I finally narrowed my arm rests a bit. Awkward at first but that is what training is for. Second, are you rounding into form or lacking base? If you were pedalling squares before turning off H1A then you still need lots of time in the saddle at high cadence. Don't jump too early to leg crushing power drills, you probably aren't ready. Third, some of you guys are rocking it early! I believe Brad would give props to Trev's spin classes for what he laid down last week. So if the engine is already tuned, how did that last hill climb go for you? I started OK, but got ripped by that sunken eyed assassin Harley Borlee. As the hill flattened I tried to hold on, but jumped too quickly up the gears and got bogged down. There will be hills in Banff, so spend some time on your TT bike on hills, what is the correct gear for you and when do you grab the horns and stand on the pedals?

This week's drill, same as last week, but increase the interval from 5 km to 7.5 km. If you race in Priddis on Wednesday do the second session on Friday.

The countdown to Banff has begun

It is now 7 weeks to the Banff ITT. I will be posting workouts each week roughly based on Chris Carmichael's "7 week TT program", so check back each weekend. The first thing you need to know for this week is the WNS kicks off May 4 with a great TT in the NW. So check out that blog and show up for the race. The course is 16km and with finishing hills that will be similar to Banff. Plan on being on the small ring in the final stretches. This is a great early season fitness test and will provide you a gauge to set a goal time for Banff. The second key workout for the week is a TT simulation, 2x5km at goal race pace, with 5 min recovery interval. Do this Friday or Saturday. Myself, I will keep it on the flats for the first week. Get your TT bike out, clean it, lube it, tweak your position now if you have doubts from last season. Early June is not the time to make changes. During these first workouts focus on your form, keep it aero, head up and smooth pedaling.

Crankmasters Social Night at Pedalhead

April 23 at 6:30pm.

If you are missing any aero gear come out and see what they have at Pedalhead. I know it has been a miserable spring but we will start riding in earnest soon. We should ride both Good Friday and Saturday so this can be the kick off weekend to your road training (as opposed to trainer training). Keep an eye on this blog as I will be posting TT specific training sessions starting the first week of May, focusing on getting ready for the TT in Banff on June 18 (registration is now available by the way).

Target Races for 2011

The C4 Racing Team is going to target the Banff ITT (June 18) and the Provincial Championship ITT (August 6) this year so mark those dates and have your aero gear ready. Keep an eye on the blog as I will announce key prep races (first WNS should be good) and training (probable exploitation of Monday night rides) to get us all ready. For now, high cadence base riding and keep the skinny tires inside on the trainer. We don't need an early season crash on the ice.