Archive for April, 2012

Athens Twilight 2012

Race summary
If last weekend’s Sunny King criterium was dominated by Kenda, then this weekend’s Athens Twilight Pro Race was quite a show of strength by Team Mountain Khakis. They had riders in just about every move. And then they were still able to set things up in the end for their sprinter Luke Keough, who edged John Murphy (Kenda) on the line with Emile Abraham (Rosetti Devo) rounding out the podium in third. Even the announcers were getting in on the action. I remember rounding turn 2 maybe 30 laps or so into the 80 lap race and Jeff Hopkins (announcing from the back-side of the course) was already saying that Team Mountain Khakis deserved most aggressive team. Kudos to the whole team for quite a performance and the huge win!

I did not do the grid qualifiers so I started at the back of the 130 rider field. A minute or two before they said go, I realized that I should be on the left side of the group so I turned around and rode around to the left side to be ready to take the outside line in Turns 1 and 2. This worked out really well because the guys in front of me clipped in well and we were able to pass a few people within the first few seconds of the race. On the second lap I was still on the outside and was able to shoot up the hill coming out of Turn 2 passing 10-20 riders. I had tons of momentum across the top of the hill, and the group was still going fast enough not to bunch up on the approach to turn 3 – so I was able to carry my momentum all the way down the hill passing another 10-20 riders. I went from the very back of a large field to mid-pack by the end of the 2nd lap. I continued to fight for position moving up every time the pace slowed down even a tiny bit. The extra energy burned to move up was well worth it for the faster lines you could take through the corners.

By the midway point of the race, I had worked my way to nearly the front of the field with a two-man break a few seconds up the road. The front of the field slowed down coming up the hill out of turn 2, and I decided this was my moment to do something in the race whether it worked or not. I attacked hard up the left side with Jeff Hopkins calling out my name over the PA – something along the lines of “and there goes a move from Brian Toone”. Coming across the top of the hill, I could hear Chad Andrews (who was announcing the start/finish line) mention something about “rider from Alabama”. Then going into Turns 3 and 4, I could hear him mention “Toonesfanclub”, which is the twitter handle my wife uses to announce updates during races (see sidebar of tweets to the right). So by the start/finish line I was caught, but I was elated to have at least done something in the race. That is always a goal for this race – not only to finish well, but also to do something in the race. Last year I was able to win a prime. Three years ago I was in a late race break of 10 riders that eventually produced a smaller break (unfortunately without me in it) with the winner Heath Blackgrove.

After getting caught, I fought hard to maintain my position but had slid back to maybe the top 40 riders with 5 laps to go. This worked out well, though, because with 5 laps to go and again with 4 laps to go there was a bunch-up on the hill as the front riders slowed down which meant that those of us a little farther back were able to shoot up the sides. By the final lap I had moved up into the top 20 and maintained that position all the way to the line taking 20th – my best Athens Twilight finish yet … DNF in 1997 and 1998, 48th in 2007, DNF in 2008, 27th in 2009, DNF in 2010, 26th in 2011, and 20th in 2012.

Here is all my data and graphs from this year’s race.

2012 Athens Twilight Lap Data
		    POWER (watts)
Lap	Time	Avg	xPow	Max	HR	Spd
1	01:19	330	292	820	168	27.2
2	01:12	267	228	827	172	29.2
3	01:14	270	236	975	173	28.8
4	01:11	305	261	851	177	30.1
5	01:13	257	228	895	178	29.5
6	01:12	256	226	845	176	30.3
7	01:16	234	212	890	173	27.5
8	01:15	243	219	919	173	28
9	01:18	258	223	891	174	27.2
10	01:18	231	211	860	176	27.6
11	01:18	272	238	873	178	27.3
12	01:13	271	235	918	179	28.6
13	01:11	284	239	931	179	29.8
14	01:10	250	212	821	182	29.6
15	01:14	249	223	973	179	28.7
16	01:10	280	235	917	180	30.1
17	01:13	234	203	901	179	28.8
18	01:11	268	229	876	179	29.3
19	01:15	261	232	884	179	28
20	01:12	236	210	934	179	29
21	01:13	249	216	903	179	28.7
22	01:10	262	230	864	178	29.5
23	01:18	234	214	897	177	27.1
24	01:17	262	238	896	179	27.6
25	01:17	244	215	920	178	27.4
26	01:15	256	224	976	178	27.6
27	01:18	238	218	903	177	27.2
28	01:16	226	203	790	175	27.7
29	01:16	216	190	794	175	27.7
30	01:14	235	199	706	175	28.5
31	01:13	239	209	885	176	28.8
32	01:13	253	220	875	177	28.6
33	01:18	260	235	900	178	27.5
34	01:13	247	223	933	177	29.3
35	01:13	218	198	885	176	28.7
36	01:19	257	234	883	172	27.1
37	01:16	232	205	842	178	27.4
38	01:16	232	200	881	172	27.5
39	01:14	222	195	832	173	29.3
40	01:16	241	210	856	172	27.8
41	01:13	262	223	930	176	28.9
42	01:12	228	200	820	176	30
43	01:19	224	202	800	171	26.9
44	01:21	215	193	862	169	25.8
45	01:14	267	232	775	172	28.3
46	01:15	244	214	755	174	28
47	01:19	229	206	817	169	26.9
48	01:19	214	191	851	169	26.6
49	01:20	191	186	813	171	26.3
50	01:17	246	222	821	166	26.7
51	01:12	225	199	775	170	28.8
52	01:13	251	218	868	171	29.1
53	01:14	240	213	844	170	29.2
54	01:12	259	225	802	172	29.8
55	01:15	214	186	816	171	28
56	01:16	280	228	842	171	27.3
57	01:13	325	280	971	181	28.9
58	01:21	202	170	783	174	25.1
59	01:17	243	213	701	169	27.5
60	01:14	212	190	743	170	27
61	01:19	224	199	852	167	26.8
62	01:14	232	201	816	169	28.6
63	01:12	244	215	832	173	28.8
64	01:15	245	225	885	173	28.4
65	01:14	261	229	731	172	27.7
66	01:14	232	203	827	172	28.2
67	01:11	238	211	876	173	29.6
68	01:16	244	216	846	173	27.8
69	01:17	239	211	854	174	28.1
70	01:14	212	189	817	173	28.9
71	01:15	236	206	879	172	28
72	01:12	253	217	875	174	28.6
73	01:16	243	218	812	176	27.6
74	01:19	261	214	782	174	26.5
75	01:16	280	233	865	175	28.3
76	01:12	254	221	919	178	29.1
77	01:13	226	190	827	176	29
78	01:13	284	236	850	176	29.4
79	01:10	276	233	922	180	29.5
80	01:07	363	304	1088	184	31.5

Heartrate zone summary. 47.6 miles is a long way to race in a crit!

2012 athens twilight heartrate power data (30sec smoothing on power data) – click to enlarge

This was what a pedal force / pedal velocity graph looks like the more “bursts” of power you have. The black dots are from my long-warmup. The red dots are from the race. Click to enlarge.

April 29, 2012 at 3:19 pm 3 comments

Sunny King Criterium and Foothills Road Race reports

Josiah ready to race the kids race and me ready to warm-up for the pro race
Sunny King Criterium
This is a tough criterium for smaller guys like me – the hill on the course isn’t steep enough to take advantage of power to weight ratio. Similarly, the downhill is shallow enough that you have to work to keep the wheel in front of you. Making it even worse this year was a stiff headwind on the downhill and strong tailwind on the uphill. Still, this is one of my favorite crits because it is practically a home race (Anniston is about an hour away from my home in Birmingham). Chad Andrews (totalcyclist) does a great job of announcing the crit and getting the crowd pumped up so the energy in the air is palpable.

Kenda Pro Cycling dominated this third stop on the National Criterium Calendar pretty much from start to finish. Phil Gaimon (Kenda) got away on the first or second lap with an Exergy rider. Eventually Phil dropped the Exergy rider and solidered on alone. He swept up three primes in the process and was away for a lot of laps. Mountain Khakis did a lot of the chasing, and the pace was steadier and a bit easier than previous years. Still, I was struggling a bit because I was too far back in the field and the slingshot effect of this course was particularly bad coming out of turn 4 with a bit of a crosswind before the tailwind up the hill. So basically the guys at the front of the pack were flying up the hill with a tailwind while those at the back were still trying to accelerate out of the corner with a nasty crosswind.

My wife observed that the back of the race was getting closer and closer to me – i.e., I was maintaining my position but more and more people behind me were getting gapped off or dropping out. Eventually, though, I was able to move up to maybe the front third of what was left of the field. With 10 laps to go, I worked hard to maintain my position. With two or three laps to go (I lost count) I noticed that I was maybe in the top 40. Kenda, Mountain Khakis, and Exergy were all battling with their leadout trains. I knew that riders from the train would be peeling off when their turn was done so I figured I was pretty good to move up into the top 30 by the end. Our field was strung out single file flying around the course. I would be looking intently at the wheel in front of me to stay as close as possible when out of the corner of my eye a rider coming off the front. It was amazing to see them rocketing backwards as we went by at maybe 20mph faster than they were going with their job for the day done.

On the last lap, unfortunately, people immediately in front of me also started giving up. I had to come around several riders who lost the wheel in front of them. I ended up catching a few more riders in the final sprint to finish 26th. I was pleased to finish in the top 30 in a really hard race. Up ahead of me, Isaac Howe (Kenda) came out of the final corner 2nd wheel and took the sprint for the win.

By the end of the race the temp had dropped down into the 50s with a howling wind – it was very cold on the “cool-down” lap. This was Kristine and Josiah watching the race:

Josiah and Kristine bundled up watching the race.

Sunny King Criterium data

			Power (watts)
Lap	Time	Mile	Avg	Max	HR	Spd (mph)
1	01:38	0.7	367	897	159	25.4
2	01:28	0.7	317	948	173	28.3
3	01:28	0.7	279	839	173	27.9
4	01:28	0.7	236	767	172	27.8
5	01:27	0.7	282	970	174	28.6
6	01:27	0.7	316	900	177	28
7	01:27	0.7	272	855	179	28.3
8	01:26	0.7	303	1013	180	28.6
9	01:28	0.7	238	934	179	28
10	01:30	0.7	268	822	175	27.5
11	01:30	0.7	253	917	176	27.2
12	01:34	0.7	260	804	176	26.3
13	01:29	0.7	271	820	177	27.6
14	01:29	0.7	282	928	180	27.8
15	01:29	0.7	265	814	177	27.5
16	01:27	0.7	289	853	177	28
17	01:28	0.7	246	780	179	27.8
18	01:31	0.7	276	879	175	26.9
19	01:31	0.7	256	874	174	26.9
20	01:26	0.7	326	935	180	28.5
21	01:28	0.7	260	884	180	28.3
22	01:28	0.7	252	945	176	27.8
23	01:30	0.7	251	717	175	27.6
24	01:30	0.7	256	807	177	27
25	01:28	0.7	246	852	177	27.7
26	01:28	0.7	289	916	178	28
27	01:26	0.7	291	872	179	28.8
28	01:26	0.7	295	827	179	28.5
29	01:30	0.7	250	870	178	27.6
30	01:34	0.7	272	882	174	27.4
31	01:28	0.7	274	898	175	28.2
32	01:29	0.7	249	910	176	27.5
33	01:31	0.7	250	679	176	27
34	01:32	0.7	252	735	172	26.6
35	01:34	0.7	233	821	170	26.5
36	01:28	0.7	265	897	175	27.8
37	01:34	0.7	240	869	169	26.5
38	01:31	0.7	247	855	171	27
39	01:28	0.7	274	896	174	28.2
40	01:28	0.7	260	657	175	28
41	01:34	0.7	258	789	171	26.2
42	01:27	0.7	261	893	175	28.1
43	01:28	0.7	276	900	176	27.9
44	01:29	0.7	259	812	174	27.6
45	01:31	0.7	242	900	174	27
46	01:29	0.7	251	825	174	27.7
47	01:29	0.7	242	793	175	27.8
48	01:32	0.7	247	744	171	26.7
49	01:26	0.7	266	720	176	28.6
50	01:29	0.7	276	880	176	27.7
51	01:29	0.7	238	744	178	28
52	01:32	0.7	294	873	179	26.9
53	01:31	0.7	269	819	178	27.1
54	01:33	0.7	253	825	178	26.8
55	01:30	0.7	246	788	174	27.4
56	01:28	0.7	277	791	177	28
57	01:26	0.7	278	886	179	29
58	01:25	0.7	264	965	177	29
59	01:24	0.7	322	867	181	29.6
60	01:23	0.7	330	744	185	29.6

Heartrate summary – look at all the time in zone 5!

Annotated Sunny King pro criterium heartrate/power plot. Power shown has 30second smoothing filter applied (click to enlarge)

Foothills Road Race
This was my “target” race for the weekend – I was hoping to be in the top 10. I ended up missing an early move and a later move. So on the third of four Cat 4 climbs of the day, I attacked and got away solo chasing a group of about 10 riders up the road with all major teams represented. I was fighting a head/crosswind early on, but then had a nice tail/crosswind until late in the race. I kept the field completely out of sight for a long time. Once I made the left turn onto the rougher road to start heading towards the final climb, I was now faced with a strong head/crosswind again. I quickly lost time, and the field caught me at the base of the last climb. I gave it one more burst to try and stay with the group over the top, but even with a friendly push from fellow Alabamian Mike Olheiser (Competitive Cyclist) I couldn’t keep up. My legs were done. I ended up coming in with a small group a couple minutes back of the field sprint.

Strava map and statistics for my nearly 30 mile solo chase effort (click to enlarge)

Heartrate summary – zone 4 must have been feeling left out after yesterday’s crit.

Foothills Road Race annotated heartrate and power data (30 second smoothing) – click to enlarge.

April 22, 2012 at 4:59 pm Leave a comment

Mississippi Gran Prix Day 3 – Wrap-up

Beware of alligators – ’nuff said.

Lake Lincoln boat ramp – no alligators here :-( – the circuit race basically circled the lake. The windiest parts of the course were exposed to the lake or surrounding fields on the far side of the lake.

Starting at the very back of the circuit race – at the bottom of the first long downhill, I was the last person in the entire field. I think that is the first time in more than two years that I’ve ever been at the very back of a race. It’s just not a very good place to be in a race. You can’t respond to anything, you have to hit the brakes and then accelerate – but the draft is pretty good on downhills.

Check out my teammate Pat Allison’s video from the Friday night crit and his race report from the circuit race on leaditout.com)

Race summary
4th (Pat) and 8th (me) in a late race break that ended up putting more than a minute into the field and boosting Pat from 14th in the GC to 5th and me from 18th in the GC to 7th.

The details
Pat and I were pretty far down in the GC based on our time trial times, so the only hope of moving up would be a break that put time on the field. The circuit race course was the same 6 mile loop that we raced last year. I rode pretty aggressively last year, and every move came back so I decided to ride a bit more conservatively this year. I was in a good position on the second to last lap when Michael McBrien (Subaru) rolled off the front after the first turn on the course. I immediately thought “how cool would that be if he could win our race” because his twin brother had just won the 3/4 race about 2 hours earlier. As I was pondering this scenario, the current race leader Mat Davis (Team LaS’port) attacked to bridge across to Michael. I had an opening on the left since I was near the front and jumped hard after about 1 second of hesitation. It ended up taking about 30 seconds of chasing with a nasty crosswind blowing from the right to close the gap to Mat and Michael.

I was so focused on making the bridge that I wasn’t aware of what was happening behind and whether or not the field was hesitating or right there. When I turned to look, I saw that we had a gap and that there were people chasing. But the most important thing I saw was that all the major teams were represented – Herring Gas, Team La’Sport, Subaru, and ThinkFinance. So I immediately went to the front and pulled us to the beginning of the rough section of the course. Through the rough section of the course, the crosswind was pretty bad so it was hard to get into a rotation. Some people were hurting and skipping pulls so I ended up having to come around from a long ways back going into the final turn at the end of the lap. This left Russ Walker on the front for a while, and he absolutely drilled it all the way up the hill and across the top. Then we got into a good rotation again until Mat attacked – I think he really wanted to win the race solo this year. Caleb Fuchs (ThinkFinance) made it across to him – but Caleb was saving up for the sprint so they didn’t work and I was able to pull them back. Then from that point to the end, nobody wanted to work. I could see the field closing in on us, and I knew we needed the time split to move up in the GC so I sacrificed my chances at the final sprint and pushed it as hard as I could all the way until the 200m sign at which point Mat came around to start the sprint. He held onto it to take the win with Michael McBrien a very close 2nd followed by Caleb in 3rd, my teammate Pat Allison in 4th, and Caleb’s teammate Travis Kroph in 5th. Woody Boudreaux (Herring Gas) had a great weekend of racing taking the next spot in 6th combined with time bonuses from the criterium and road race to take 4th overall for the weekend. Woody’s teammate, Jordan Lambert, got 7th and I came in at the end of the bunch for 8th. We finished over a minute ahead of the field, which was enough to move Pat up to 5th place overall and me up to 7th place overall.

The data
Again I had problems with data for this race … my speed sensor was bumped so my iBike shut off about 3/4 of the way through the fourth of five laps. Still, it did catch the moment that our break was established as annotated in the graph below.

CIRCUIT RACE - 8th place
Missing last 1.25 laps (8 miles or so)
Dist:       24.53 mi (0:57:04)
Energy:     819.1 kJ
Cals Burn:  783.1 kcal
Braking:     -0.9 kJ (-0.1%)
          Min   Avg    Max
Power       0  239.2  1196  W
Aero        0  185.2  1120  W
Rolling     0   33.3    53  W
Gravity  -845   -5.0   832  W
Speed     0.0   25.8  40.8  mi/h
Wind      0.0   17.9  40.2  mi/h
Elev      203    255   357  ft
Slope    -7.7  -0.06   8.8  %
Caden       0   85.3   114  rpm
HR         96  145.6   181  bpm
NP:293W IF:1.06 TSS:106 VI:1.23
CdA: 0.342 m^2; Crr: 0.0039
168 lbs; 4/15/2012 10:56 AM
89 degF; 1013 mbar

annotated ibike power and heartrate data for the pro/1/2 MSGP circuit race – missing a lap and a quarter (click to enlarge)

April 16, 2012 at 7:22 pm 4 comments

Mississippi Gran Prix – Day 2 – Road Race and Time Trial

Quick Summary
My teammate Pat Allison and I took 6th and 7th in the road race in a strategic 80+ mile road race. My other teammate Justin got into a great two-man move for over half of a 27 mile lap. This forced other teams to chase and gave Pat and I a much needed break from attacking and covering moves. Unfortunately, Justin’s break-mate Russell Walker flatted towards the end of the second lap. Earlier in the race, I had my own bad luck with a broken rear spoke, but Pat and Justin stopped and helped pace me back up to the group – awesome teammates! Later in the evening, we all rocked the TT merckx style and had decent times.

The Data
I didn’t have power data from the road race b/c of the broken spoke in my powertap rear wheel. I had the iBike on, but then the wheel magnet on my front wheel slid down so the iBike shut off with no speed data coming into it.

TIME TRIAL
Dist:        2.84 mi (0:06:09)
Energy:     168.9 kJ
Cals Burn:  161.4 kcal
Braking:      0.0 kJ (0.0%)
          Min   Avg    Max
Power     223  457.6  1439  W
Aero        0  376.5   766  W
Rolling    10   35.8    43  W
Gravity  -600    7.5   327  W
Speed     7.4   27.7  33.4  mi/h
Wind      8.4   27.1  35.9  mi/h
Elev      314    341   364  ft
Slope    -5.5   0.08   4.1  %
Caden      29   79.3    96  rpm
HR        112  164.9   181  bpm
NP:443W IF:1.60 TSS:26 VI:0.97
CdA: 0.342 m^2; Crr: 0.0039
168 lbs; 4/14/2012 6:45 PM
76 degF; 1013 mbar

April 14, 2012 at 11:09 pm 1 comment

Mississippi Gran Prix Day 1

Quick Summary
My teammate Pat Allison (check out his video from the Friday night crit) took 2nd with a super long sprint only getting caught at the line by Mat Davis (Team L’asport) who took the win. I came in a few spots behind for 6th, and my other teammate in the race (Justin Bynum) finished a strong 10th. Along the way I snagged three primes and Pat got a fourth prime. Great team race!

The Details
This criterium is probably my favorite event of the whole weekend of racing. It’s always fun to race a downtown criterium, and this one has an active train track that borders the course. Two trains went through at pretty high speed during warm-up, and one train came through after the race. Also, the only race of the evening is our Category 1/2/3 race so once the course is blocked off at about 6PM, you can warm up on the course for close to an hour. Plus, the race finishes in the dark so that takes an already fast course and makes it feel even faster.

On the first prime lap, I attacked hard out of the third corner of the six corner course and held it all the way to the line to take the $50 prime. This effort took a lot out of me, so I slid way back in the field before starting to move up again. Later in the race, I had moved into position towards the front again when they rang the bell for another prime. I attacked hard in the same spot as the first prime and held it again to the line. After this prime, we had a good break with Mat Davis and one or two other riders. After about 1/2 lap, Jake Brewer (Herring Gas) bridged up to us and we started rolling. But there was still too much firepower left in the field and we were brought back after a few laps.

Pat covered the next few moves and ended up taking a $50 prime and just missing out on another one. I worked to maintain position near the front as we got closer to the finish. With four laps to go, the organizers rang the bell for another prime and I was in good position coming out of turn 2 so I hit it hard and was able to hold it all the way to the line. I slid way back after this, but was able to work my way back up to near the front on the last lap when I saw Pat take a flyer coming out of turn 2. This strung out everything in front and gaps were opening up as panic set in. Mat Davis was chasing Pat and Woody Boudreaux (Herring Gas) was chasing Mat. Mat ended up catching Pat right before the line. Pat held on for 2nd, and Woody came in third. I came into the fourth turn passing people but got chopped and lost quite a bit of momentum. I was able to hit it hard again though and pass a few more people to take 6th. Justin rode a smart race and finished a few spots behind for 10th.

The Data

Dist:       26.40 mi (0:58:58)
Energy:    1004.6 kJ
Cals Burn:  960.4 kcal
Braking:     -5.8 kJ (-0.6%)
          Min   Avg    Max
Power       0  284.0   960  W
Aero        0  212.8   788  W
Rolling     9   34.7    44  W
Gravity  -601   -0.6   414  W
Speed     6.7   26.9  33.7  mi/h
Wind      0.0   20.1  38.5  mi/h
Elev      306    326   343  ft
Slope    -5.7  -0.01   4.7  %
Caden       4   78.9   106  rpm
HR        127  175.3   198  bpm
NP:342W IF:1.23 TSS:149 VI:1.20
CdA: 0.342 m^2; Crr: 0.0039
168 lbs; 4/13/2012 6:41 PM
73 degF; 1013 mbar

Criterium heartrate data (click to enlarge)


Lap 1	0.7mi	25.5mi/h	306 watts	160 bpm	0:01:38	
Lap 2	0.7mi	28.8mi/h	316 watts	168 bpm	0:01:27	
Lap 3	0.7mi	28.1mi/h	358 watts	177 bpm	0:01:29	
Lap 4	0.7mi	26.3mi/h	217 watts	177 bpm	0:01:35	
Lap 5	0.7mi	26.9mi/h	213 watts	164 bpm	0:01:33	
Lap 6	0.7mi	28.8mi/h	255 watts	166 bpm	0:01:27	
Lap 7	0.7mi	28.4mi/h	316 watts	171 bpm	0:01:28	
Lap 8	0.7mi	30.1mi/h	406 watts	188 bpm	0:01:23	prime lap
Lap 9	0.7mi	26.6mi/h	316 watts	192 bpm	0:01:34	
Lap 10	0.7mi	26.3mi/h	248 watts	183 bpm	0:01:35	
Lap 11	0.7mi	27.5mi/h	205 watts	170 bpm	0:01:31	
Lap 12	0.7mi	27.5mi/h	244 watts	170 bpm	0:01:31	
Lap 13	0.7mi	26.3mi/h	237 watts	174 bpm	0:01:35	
Lap 14	0.7mi	28.8mi/h	270 watts	171 bpm	0:01:27	
Lap 15	0.7mi	26.1mi/h	257 watts	179 bpm	0:01:36	
Lap 16	0.7mi	26.3mi/h	234 watts	178 bpm	0:01:35	
Lap 17	0.7mi	26.9mi/h	239 watts	169 bpm	0:01:33	
Lap 18	0.7mi	27.5mi/h	275 watts	175 bpm	0:01:31	
Lap 19	0.7mi	27.2mi/h	259 watts	177 bpm	0:01:32	
Lap 20	0.7mi	26.9mi/h	230 watts	176 bpm	0:01:33	
Lap 21	0.7mi	27.5mi/h	284 watts	174 bpm	0:01:31	
Lap 22	0.7mi	26.6mi/h	256 watts	178 bpm	0:01:34	prime lap
Lap 23	0.7mi	26.6mi/h	330 watts	178 bpm	0:01:34	
Lap 24	0.7mi	27.2mi/h	238 watts	178 bpm	0:01:32	
Lap 25	0.7mi	26.3mi/h	210 watts	172 bpm	0:01:35	
Lap 26	0.7mi	26.9mi/h	311 watts	168 bpm	0:01:33	
Lap 27	0.7mi	26.3mi/h	253 watts	176 bpm	0:01:35	
Lap 28	0.7mi	28.8mi/h	315 watts	177 bpm	0:01:27	
Lap 29	0.7mi	27.2mi/h	315 watts	187 bpm	0:01:32	
Lap 30	0.7mi	25.0mi/h	257 watts	180 bpm	0:01:40	
Lap 31	0.6mi	26.6mi/h	176 watts	171 bpm	0:01:34	
Lap 32	0.7mi	25.8mi/h	225 watts	169 bpm	0:01:37	
Lap 33	0.7mi	26.9mi/h	244 watts	169 bpm	0:01:33	
Lap 34	0.7mi	26.6mi/h	227 watts	170 bpm	0:01:34	
Lap 35	0.7mi	30.1mi/h	421 watts	176 bpm	0:01:23	prime lap
Lap 36	0.7mi	25.5mi/h	227 watts	184 bpm	0:01:38	
Lap 37	0.7mi	27.5mi/h	286 watts	180 bpm	0:01:31	
Lap 38	0.7mi	29.1mi/h	398 watts	186 bpm	0:01:26	

April 14, 2012 at 3:13 pm Leave a comment

Climbing analysis

Today was a really hard ride … no racing this weekend (sadly) since the Barbers race was cancelled this year. So I did a bit of race simulation by picking out the longest climb in the Birmingham area (Pumphouse – Vestavia Dr) and trying to take back the KOM on it. I also picked out two other climbs to hit hard – one before the Pumphouse climb and one after it. The Vestavia Falls to Vestavia Lake overlook climb came shortly after the Pumphouse climb. I had gone hard enough on the Pumphouse Climb to be hyperventilating across the top down to chester and then nearly fall over climbing up chester so I had only barely pulled it together by the time I hit the Vestavia Falls climb. By the top of this third KOM effort for the day, I had so little upper body strength left from pulling on the bars that I felt something was wrong with my wheels/tires because any bump or small gust of wind would knock me a little sideways. I realized later that it was because I had nothing left in the muscles to compensate for the normal riding conditions. Thankfully this only lasted a short ways back down the descent. Still, I was somewhat shell-shocked from the back-to-back efforts, and it wasn’t until I had made it over closer to Bluff Park that I was starting to feel normal again. The rest of the ride was at a much harder than normal tempo to try to minimize total ride time given that today is my wife’s birthday, and we were heading out to the cheesecake factory for a late birthday lunch.

Here are the iBike stats on the KOMs I set today (in order) -

---------Caldwell Mill to Abingdon Abandoned House ---------
Dist:        0.78 mi (0:03:33)
Energy:      78.9 kJ
Cals Burn:   75.4 kcal
Climbing:     288 ft (Strava cat 4)
Braking:      0.0 kJ (0.0%)
          Min   Avg    Max
Power     204  370.5   562  W
Aero        0   39.2   191  W
Rolling    10   17.1    28  W
Gravity    -2  298.7   520  W
Speed     7.9   13.2  21.5  mi/h
Wind      0.0    8.4  22.2  mi/h
Elev      291    433   560  ft
Slope    -0.0   6.79  15.6  %
Caden      55   73.7    92  rpm
HR        106  161.2   173  bpm
NP:371W IF:1.34 TSS:11 VI:1.00
CdA: 0.342 m^2; Crr: 0.0039
168 lbs; 4/7/2012 11:05 AM
71 degF; 1013 mbar
---------Pumphouse - Vestavia Dr ---------
Dist:        4.85 mi (0:16:22)
Energy:     335.2 kJ
Cals Burn:  320.4 kcal
Climbing:     864 ft (Strava cat 3)
Braking:    -15.5 kJ (-4.6%)
          Min   Avg    Max
Power       0  341.3   678  W
Aero        0  127.6   900  W
Rolling     0   23.0    43  W
Gravity  -971  163.4   667  W
Speed     0.0   17.8  33.2  mi/h
Wind      0.0   16.3  41.1  mi/h
Elev      157    468   853  ft
Slope    -8.8   2.75  14.8  %
Caden      16   77.9   107  rpm
HR        126  171.6   193  bpm
NP:363W IF:1.31 TSS:47 VI:1.06
CdA: 0.342 m^2; Crr: 0.0039
168 lbs; 4/7/2012 11:32 AM
75 degF; 1013 mbar
---------Vestavia Fall to Vestavia Lake overlook ---------
Dist:        0.75 mi (0:03:17)
Energy:      73.2 kJ
Cals Burn:   70.0 kcal
Climbing:     274 ft (Strava cat 4)
Braking:      0.0 kJ (0.0%)
          Min   Avg    Max
Power       0  371.6   675  W
Aero        0   35.8   321  W
Rolling    12   17.7    32  W
Gravity   -89  317.4   693  W
Speed     9.3   13.7  24.4  mi/h
Wind      0.0   10.6  27.2  mi/h
Elev      416    562   684  ft
Slope    -2.5   6.96  14.8  %
Caden       8   70.6    95  rpm
HR        122  170.1   180  bpm
NP:392W IF:1.41 TSS:11 VI:1.05
CdA: 0.342 m^2; Crr: 0.0039
168 lbs; 4/7/2012 12:07 PM
76 degF; 1013 mbar

The pumphouse climb is the longest climb in the immediate Birmingham area (that I know of). It is just over 4.5 miles long with nearly 750ft of vertical diff from the low point near the Cahaba River to the highest point on the Shades Mountain ridge on Vestavia Dr. There are also two stop lights, three stop signs, and three downhills on the climb so the total elevation gain is well over 850ft. What was really interesting today is that there was a steady, firm breeze blowing from the west and yet I had a tailwind on most of the pumphouse climb which should have been straight into the headwind. The deep valleys in Birmingham sometimes get colder in the mornings than the top of the ridge lines. Then during mid to late morning and even early afternoon, you get an updraft on the hills as the air warms in the valleys and rises. Note in the iBike screenshot below zoomed into the pumphouse climb that there is a headwind on the flats and downhills and a tailwind on the uphills. This wasn’t just erroneous wind readings on the ibike, it was really obvious when you were hitting the headwind and when you had the tailwind.

pumphouse climb annotated map with wind direction
ibike graph for pumphouse climb – annotated

ibike data for the complete ride (click to enlarge)

Finally, here is a fun easter picture I got of the kids right after I got back from my ride … happy easter everyone!
THREE easter bunnies

And here annotated garmin screenshots from the ride:

April 7, 2012 at 8:19 pm 1 comment

Dothan Cityfest 2012

Race summary
17th place after missing the winning break of 8. Kenda, Mountain Khakis, UHC-Georgia, Team Coco’s, and Rosetti brought their top crit riders. Frank Travieso (Team Coco’s) won the race from the breakaway by attacking on the last lap and holding on until the end. Emile Abraham (Rosetti) took the sprint from the rest of the break for 2nd with Brendan Cornett (Locos) taking an impressive 3rd to round out the podium after bridging up to the break by himself. Kenda and Mountain Khakis also had riders in the break so they were not chasing. Andy Crater (Cleveland Clinic) tried to bridge across twice late in the race and could not quite close the gap. I tried to go with several early moves thinking that an early break would stick. It seemed that the race was too fast for any breaks to stick. I started sliding backwards after a 20 minute section with a heartrate average of 182 bpm (several beats above threshold) that started 10 minutes into the race. I recovered after a few laps, but unfortunately the winning break went at this point. I tried three different times to bridge across and/or get a chase group started, but the field brought the move back fairly quick each time. Then as the laps ticked down I switched tactics to try and position well for the field sprint and I was happy with how the field sprint played out as it felt a lot like the last couple laps of the Sunny King criterium which is coming up in a couple weeks. I ended up 9th in the field sprint for 17th in the race.

The data
No powertap data for the race, as I had a loose spoke on my rear powertap wheel and switched to my light climbing wheels (2006 Bontrager 3X Lite) which are still pretty good for crits b/c they accelerate so easily. Still, I raced with my iBike and merged the iBike data with my Garmin heartrate data to obtain the annotated polar graph shown below. The iBike graph shows where I was drafting pretty clearly.

Annotated heartrate summary (two new yearly heartrate records so far this year – most time in Zone 5 for a race and highest max heartrate of 195bpm)

Heartrate and ibike power plot annotated (click to enlarge)

Annotated ibike data (click to enlarge)

Finally, here are some pics and videos that Kristine got. The picture after the videos is my favorite … looking for the magic entrance into the side of the building

Analise and Josiah look for the magic entrance into the side of a building while scootering in the parking lot

April 2, 2012 at 6:13 pm 2 comments


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Short very hot ride. Cahaba river at the lowest I've ever seen it - at Hoover east ballfields shortly before running over fresh gum and cutting the ride short to clean it off my tire. Today's rollercoaster experiment - 20 repeats with Garmin 1000 forwards and backwards. Movie theater roller coaster (top) and Green valley rollercoaster (bottom).

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Brian Toone

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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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