Archive for September, 2011

Labor Day Omnium Day 2 – Anderson Criterium

Quick summary – same fast course as last year with flat start/finish, downhill into turn 1, uphill into turn 2, downhill through the back straight with steepest hill into turn 3, followed by the narrow road down into turn 4. I ended up 18th after breaking a spoke on the last lap.

The details – the race started out fast with several smaller breaks going up the road. It was hard for any break to stay away, however, because of the downhill on the backside of the course where the group would gain a lot of speed and catch any break by the top of the hill before turn 3. I made it into one or two smaller moves. Then on lap 30 with a 3 place omnium sprint up for grabs, I attacked hard coming up the hill into turn 3. I got a good gap on everyone except for Dan Holt (Team Type I) who either saw me attack and went with me or bridged across to me. Dan took the sprint with me getting 2 points for second. With omnium points for the finish only awarded 15 places deep, I was happy to make sure that I came away with at least some omnium points for the weekend. We had a pretty good gap and tried to roll it on the next lap, but I wasn’t able to help Dan much and so the field caught us by the end of the lap. A few laps later, Cesar Grajales (Realcyclist) and Thomas Brown (Mountain Khakis) slipped off the front of the field and quickly extended their lead as the field hesitated to see who would lead the chase. The two-man break built up a lead they kept until the end with Thomas Brown taking the sprint ahead of Cesar. Meanwhile, back in the field, I started working my way back towards the front of the group with 3 laps to go. I made it somewhere into the top 20 by the start of the last lap when I hit a crack in the road and broke a spoke on my front wheel. I heard it pop, but the wheel was still solid enough to race so I hung on to the back of the front group and passed a couple of the leadout guys coming backwards to finish 18th. Ahead, Frank Travesio (Realcylist) took the field sprint for 3rd.

Here are my lap splits from the race:

NAME    DIST    SPEED     POWER      TIME     Comment
Lap 1   0.7 mi  24.6 mph  288 watts  0:01:42
Lap 2   0.7 mi  26.7 mph  274 watts  0:01:34
Lap 3   0.7 mi  27.6 mph  277 watts  0:01:31
Lap 4   0.7 mi  27.6 mph  285 watts  0:01:31
Lap 5   0.7 mi  28.5 mph  303 watts  0:01:28
Lap 6   0.7 mi  28.5 mph  273 watts  0:01:28
Lap 7   0.7 mi  25.9 mph  269 watts  0:01:37
Lap 8   0.7 mi  28.5 mph  283 watts  0:01:28
Lap 9   0.7 mi  26.4 mph  250 watts  0:01:35
Lap 10  0.7 mi  27.3 mph  253 watts  0:01:32
Lap 11  0.7 mi  28.9 mph  277 watts  0:01:27
Lap 12  0.7 mi  26.2 mph  284 watts  0:01:36
Lap 13  0.7 mi  28.5 mph  284 watts  0:01:28
Lap 14  0.7 mi  26.4 mph  268 watts  0:01:35
Lap 15  0.7 mi  28.5 mph  277 watts  0:01:28
Lap 16  0.7 mi  28.9 mph  323 watts  0:01:27
Lap 17  0.7 mi  27.0 mph  241 watts  0:01:33
Lap 18  0.7 mi  26.7 mph  274 watts  0:01:34
Lap 19  0.7 mi  28.9 mph  292 watts  0:01:27
Lap 20  0.7 mi  25.9 mph  275 watts  0:01:37
Lap 21  0.7 mi  25.4 mph  214 watts  0:01:39
Lap 22  0.7 mi  25.1 mph  220 watts  0:01:40
Lap 23  0.7 mi  28.9 mph  270 watts  0:01:27
Lap 24  0.7 mi  27.9 mph  252 watts  0:01:30
Lap 25  0.7 mi  27.6 mph  250 watts  0:01:31
Lap 26  0.7 mi  25.9 mph  244 watts  0:01:37
Lap 27  0.7 mi  25.9 mph  281 watts  0:01:37
Lap 28  0.7 mi  27.9 mph  263 watts  0:01:30
Lap 29  0.7 mi  25.4 mph  257 watts  0:01:39
Lap 30  0.7 mi  29.2 mph  408 watts  0:01:26  Prime (2 pts)
Lap 31  0.7 mi  26.7 mph  254 watts  0:01:34
Lap 32  0.7 mi  23.7 mph  220 watts  0:01:46
Lap 33  0.7 mi  26.2 mph  212 watts  0:01:36
Lap 34  0.7 mi  27.6 mph  282 watts  0:01:31
Lap 35  0.7 mi  26.2 mph  216 watts  0:01:36
Lap 36  0.7 mi  25.4 mph  220 watts  0:01:39
Lap 37  0.7 mi  27.3 mph  267 watts  0:01:32
Lap 38  0.7 mi  27.9 mph  275 watts  0:01:30
Lap 39  0.7 mi  27.0 mph  234 watts  0:01:33
Lap 40  0.7 mi  24.9 mph  198 watts  0:01:41
Lap 41  0.7 mi  25.6 mph  261 watts  0:01:38
Lap 42  0.7 mi  27.3 mph  286 watts  0:01:32
Lap 43  0.7 mi  26.2 mph  244 watts  0:01:36
Lap 44  0.7 mi  26.7 mph  279 watts  0:01:34
Lap 45  0.7 mi  28.2 mph  308 watts  0:01:29
Lap 46  0.7 mi  28.5 mph  311 watts  0:01:28
Lap 47  0.7 mi  31.4 mph  416 watts  0:01:20

Here is the annotated power plot and power map:

Annotated power / speed / elevation plot

Annotated power map

September 5, 2011 at 11:56 am Leave a comment

Labor Day Omnium Day 1 – Time Trial

I am really starting to like time trials. This was a fun technical course with lots of small rollers. The start was at the bottom of the steepest hill so I may have gone out a little too hard averaging 650watts from the start to the top of the hill, but dropping to 500 watts for the first 30 seconds having to coast into and around the first sharp turn over the top of the hill. I didn’t feel like I was going too hard, but I struggled keeping the power up on the downhill and sharp turn averaging 351watts and 304watts for the next two 30 second intervals. Then on the rolling part of the course, I feel like I lost some time trying to find the best gear to be in to ramp it up on the downhills and maintain speed over the uphills. To summarize, I ended up averaging 351 watts for 9’45” for the 4.5 mile course. That’s compared to 363 watts average for 8’30” on a 4 mile course last week at River Gorge. My time was good enough for 27th out of 55 registered starters (top half in an NRC time trial!!!)

Anderson Civic Center Time Trial Power Map annotated

Labor Day Omnium Time Trial – power graph

I left my heartrate monitor strap at work from my morning commute (Kristine picked me up at Samford) – so no heartrate data this weekend :-( On the plus side, it was really nice to race without having to fool with wearing a heartrate monitor strap and still have all the meaningful data from the power meter during the race.

September 3, 2011 at 11:08 am Leave a comment

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Bunny sprawl. New fun game to play ... turn your phone on to voice navigation and then guess which way it's going to tell you to go even though you are picking your own route. Respond by saying, "why would I go that way? this way is more fun!" 5 hours on a Monday calls for a good recovery drink ... chocolate milk in the fools gold finishers mug.

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Quick reference stats

Anaerobic Threshold:
Power:315 watts
Heart rate:180 bpm
Maximums:
Power:1097 watts (5s)
Heart rate:198 bpm (5s)
AT power estimated by critical power curve in Golden Cheetah, which predicts I should be able to maintain 315 watts for 1 hour.

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