Sunday, May 29, 2011

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.

Sunday, May 22, 2011

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.

Sunday, May 15, 2011

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.

Sunday, May 8, 2011

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.