Cleves Time Trial
Felt like a lackluster performance but rode a 22:47, 363 watts, 91 rpms. Maybe a little post nationals let down, and not wallets motivated at Cleves on a weekly basis. But, it is great training.
Nationals Comments
In reviewing the data from the race I spent over 8 minutes above 400 watts, 20 minutes in that 350-400 range and 16 minutes in the 300-350 range. Given the 22 uphill efforts ranging in age from .25 to .6 of a mile, there were a lot of spikes in the power. Max speed was 37.5, lowest was 14 mph. In the last half mile I hit 392 watts and just under 33 mph going to the finish. This doesn't mean much, just kind of interesting to see if I had much left in the end. Overall it would have helped to train for longer time trials but I only do one or two per year with my focus being the 5k and 10k. Still, if its on the same course next year, I;ll do some additional training that will replicate the up and down of this course.
USAC Men's 50-54 National Championship Results
USAC Nationals Time Trial Course
This is a hilly course. I count about 11 climbs each way. Really no flat section other than the 1/4 mile start/finish. We're looking at 20+ strong efforts and then tucking and flying down the descents. Some guys were talking about needing a small chainring but I don't plan on using it. Too risky shifting under that pressure and I think I can power my way up. 6% looked like the steepest. With 30 seconds between riders I hope to be able to pick off some guys ahead of me and not be caught.
Cleves Time Trial
358 watts, 22:46...27 mph....so-so ride....could have gone faster but legs felt a little tired after Sundays two races ...I plan on taking tomorrow off and not participating in my classes....need a day off after Sunday and tonight....feeling good about Friday's tt!
Indiana State Games
I rode both the 5k and 10k time trials today at the Indiana State Games and won both in age and overall. On the 5k I was at about 6:35, 28 mph avg, 90 rpms and 420 watts. on the 10k I was around 13:21, 27.5 mph, 92 rpms and 380 watts. Pleased with the power on these. Feeling very rested lately, and strong. The series of short spikes was warmup and then you can see the 5k, the break between and then the 10k. Great courses and a well managed event.
10x30 seconds...pre-race efforts
I used the crit course and did these on each lap on the uphill portion and then finished the loop to start again. Power held: 636, 578, 618, 651, 647, 662, 614, 638, 632, 618. Average for all at 630, take out the 578 and we're at 636. The one in the 500's was due to a car pulling out in front of me. I kept going but had to back off. Feeling very good for the Indiana State Games on Sunday.
Cleves
Brutally slow night with a 23:51 but power was at 360+ and cadence at 95. Happy with both of those. just shows how much conditions affect the speed. It was about 50 and super windy on the second half with not much of tailwind on the first half. Good training never the less. Power is still consistently higher this year than last.
Smoky Mountain Hike
did about 10 miles covering Forney Creek to the cascade, Forney Ridge to Andrews Bald and then a couple of hours on the Road Prong Trail
Clingman's Dome Ride
While not exactly physical recovery this ride was mental recovery. Rode to Clingmans Dome and took plenty of time to stop and take in the scenery. I posted some photo's on FB. Great day to ride! Summer in the lower elevations and still spring at the top. Pretty slow pace but I was in no hurry.
Blue Streak Time Trial
Had a fast ride tonight at unofficial 21:52, 27.5 mph, 369 watts at 89 rpm's. Rather than focus on power I looked at average speed the entire time. I didn't even look at average power until I crossed the finish line. Power was the best I've had in a while on a 10 mile course.
Cleves: Seconds to Years.....a look at the making of the documentary
Perfectionism: helpin or hurting your training
Clermont/Brown County Ride
My favorite local route goes through Clermont County along the Ohio River via US 52. In Higginsport I head north on 221 to Georgetown and then on Old 68 to Ripley where I took the side road to Rankin House. Next time I'll head to Maysville, Ky to Aberdeen, OH and other towns in Brown and Adams counties in Ohio.
Southwest Ohio Senior Time Trials
The Tuesday evening Cleves was the first of the three Southwest Ohio Senior Time Trials. Today we went to Mt. Airy Forest for the 1 mile and 5k.
Stats on the 1 mile were : 2:08, 493 avg watts, with a turn at the halfway point around a large island; peak 30 seconds at 615 watts, peak 1 minute at 547, 5 seconds at 755; max cadence at 107, max power at 916, max wts/kg at 11.88; avg wts/kg 6.39
Stats on the 5k: 373 avg, 791 max; 5 sec at 687, 30 seconds at 479, 60 at 465, 2 minutes at 423, 3 at 388
The winter training concentrating on 30 second, 1 minute and 3-4 minute efforts paid off with these.
Just added the Indiana 5k and 10k to the list on May 22, just before Nationals. KY later in September.
First Time Trial at Cleves
Given the cool evening, upper 50's, I'm ok with this time at 23:02, 26.75 mp, 363 watts. Cadence was kind of low at around 90. I'll get that up in time and will go faster in some warmer weather.
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