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Power File 5.31.09: Bike Walk

Went out slow on the Sunday after Clarendon Cup to reset my legs. What's slow? Look at that HR, never going above 120.

Power File 5.30.09: Clarendon Cup 35+ Race

Well, part of it anyway. Pink is Heart Rate - not much opportunity to recover on this course.

For the part of the race they let me do, I averaged 253 watts and 25.5mph. My power spiked at 1107, and that was on the first lap - from the gun to the first corner. I got to the line 15 minutes before the race started, and still lined up in the back row. My race was over before it started.

My cadence sensor wasn't working, which is a bummer because the iAero calculates a braking function based (I think) on cadence (ie, not pedaling) and also how your speed is decreasing relative to slope. It tells you how much power you give away by braking. I wanted to see it for this race because I ended up braking less and less as I dialed in the corners. By about 5 or 6 laps in I felt like I was really railing them, and was able to move up 1 or 2 positions each time. When I was on the front of my little grupetto going into a corner I was letting it really hang out, which is encouraging since I've been really timid in the corners since some stupid crashes a couple of years ago (particularly Hagerstown).

Despite the weak result, I felt like a racer for the first time in a long time. Looking forward to this weekend.

Power File 5.28.09: First iBike 3 file

I don't know what everything means yet, but it's positively rich. The iBike iAero III displays Normalized Power, iF and TSS right on the meter, but I'm not seeing them here. It also does tons of other stuff I haven't figured out yet.

This ride is just the iAero. Eventually I'll pair it with a Quarq. At least that's the plan. If it turns out that this works well enough by itself, I may let it work all by itself.

(I'm trying to find a way to make the image files bigger when you click on them so you can read this stuff.)

GamJams Reviews: Innovations SecondWind CO2/Pump

I think this may be the most smartly designed cycling product I own. It's a mini-pump, which I've used to inflate up to 70-80 psi. But it's also a CO2 inflator, which is preferable if you intend to actually ride after a flat, and not just limp home. Normally when I flat I'll use it as a pump once the new tube is in, to make sure the tire and tube are seated right. Once I'm satisfied pushing a lot of air into it won't cause a pinch flat or a bulge, I use the CO2 to finish off the job. It saves me a lot of CO2, and no small amount of anxiety.

I carry it in my pocket along with a spare tube and multi-tool, all wrapped in an old RoadID with a previous address. I also have a small seat wedge with tire irons, 2xCO2s, another tube and a patch kit. Boy Scouts got nuthin' over me.

Power File 5.27.09: Buh-bye, PowerTap

Final ride with a PowerTap for me. I sold my final PT wheel after this one. Subsequent graphs on BRILF will look different.

Power File 5.24.09: RFK Criterium, 35+

First masters race I've done in a couple of years. The biggest difference is the delta in fitness between some of the guys. Some guys are elite stars with enormous engines, and others are just trying to hang on. The trouble comes when the two groups collide, like about halfway through when I was sitting 3rd wheel ready to help Ramon bring back a break of 2. Ramon pulled off the front and signaled for a District Velocity guy on 2nd wheel to pull through. "I can't!" gasped the guy, prompting Ramon to inquire why (the f#%$) was he on the front in the first place when a chase was being organized? I pulled around them both and did my he-man turn at the front, then drifted unceremoniously backwards about 40 riders through the pack.

In the end, I found the right wheel to follow with 3 to go and just locked on. The dude led out the sprint from about 100M before the final turn, with me in tow. We hit the last corner 1 and 2 at over 34mph, after which he just proceeded to ride me off his wheel. I got passed by a few more as well and rolled across 7th. Money, naturally, went to 5th.

Race stats are thusly: 26.5 mph for 20 miles and about 45 minutes. I averaged 253 watts and spiked to 1171 when my leadout dude took off before the last corner and I committed to stay on his wheel. That was seated - I didn't get out of the saddle once. I should have during the sprint, but didn't have enough in the tank even for that. The peak speed was over 36mph during the first lap, which occurred after the chicane with a tailwind. I knew we were moving but didn't think we were going that fast. This course is pan flat.

Power File 5.22.09: VO2 Waves on the Beach

This is a fun workout to do. I just ride up to Beach Drive starting by the Mormon temple and head up towards the end of Beach, where the Goon ride starts. There's a stop sign or a light spaced about every .75 to 1.5 miles along that stretch so you can't bomb through the whole thing. Instead, I do intervals between the stops, alternating each with a rest. Some are shorter and end up being a minute and a half, and others run about 2.5 minutes. It's fun because you get to go a lot faster than the VO2 intervals up Mormon hill, and I also don't know the road well enough to know exactly how long each will last. Most of my other intervals are time-based - these have a destination, which is more motivating than clock-watching.

Also I did these in my race tires yesterday (Specialized Mondo Pros), which I never do. What a difference over the Specialized Armadillo Elites I train on all the time. It's not just that they're faster (which I don't care about much in training) - they're infinitely more comfortable and confidence-inspiring. And these aren't even my good race tires. I have a set of Challenge Criteriums on some new race wheels I got through Kazane which I'll be trying out as soon as I complete the switch from PowerTap to iAero/Quarq (which should be within a couple of weeks - the Quarq for Rotor Agilis cranks is out of stock until then).

Power File 5.20.09: 2x20

Power file 5.18.09: Speedwork

Power File 5.16.09: Form, squandered

Ever have one of those rides where instead of asking your legs to give you more, they're the ones asking for more, eager to faster at each turn? That was today's ride. I felt like I've had the best form I've had in a couple of years. I was off the bike for 3 or 4 days straight this week and the rest seems to have done me good. Not that I've had particularly strenuous workouts to rest from, but based on how I've changed my training this year to emphasize rest, I'm a big believer in its magical healing properties.

Sadly, I'm not racing this weekend so this flash of form is squandered.