Posts tagged ‘heartrate’
Hear is my heartrate data from this year’s Leadville race (read my race report).
Heartrate summary – note the lack of any time at all in Zone 5
2012 Leadville Heartrate data (click to enlarge)
A few things to note about the heartrate data … first, there is no time at all in Zone 5! I think this is mainly because of the altitude because my legs were fresh. Also, I think I may have been a bit intimidated by the length of the race – thinking that I needed to be really conservative. Next year (hopefully), I’ll have at least a few minutes in Zone 5, and spend a lot more time in Zone 4 and less in Zone 3. I know I can crack the top 25 in this race!!!
Here is the annotated map showing where we made a wrong turn that ended up costing me an extra 1.9 miles (exactly) and 5’32″. Note that would have made my time 7hrs, 30minutes, and a couple seconds – which surely would have bumped me up a couple places. Note that the 1st and 2nd place female riders would have still probably beaten me. Sally Bigham was in my group that missed the turn whereas eventual winner Rebecca Rusch was farther back and did not miss the turn. No arrogance or offense intended, but wow those women are world class fast!
And here is our annotated road trip data:
- Day 1 Wed – Hoover, AL to Wichita Falls, TX (795 miles)
plus 43.9 mile ride in Hoover, AL
- Day 2 Thu – Wichita Falls, TX to Salida, CO (593 miles)
plus 30.0 mile ride from Raton, NM to Trinidad, CO
- Day 3 Fri – Salida, CO to Leadville, CO to Silverthorne, CO (117 miles)
plus 32.0 mile pre-ride of Leadville race course
- Day 4 Sat – Silverthorne, CO to Leadville, CO to Silverthorne, CO (89 miles)
plus 107.7 mile race
- Day 5 Sun – Silverthorne, CO to Leadville, CO to Hoover, AL (1486 miles)
plus 7.8 mile recovery ride on Leadville Mineral Trail
- Day 6 Mon – Arrive back in Hoover around noon after driving all night
Grand total: over 3100 miles of driving!
Two more things to add to this year’s Rouge Roubaix race report: annotated heartrate data and topocreator maps (2D and 3D). Check them out below!
Heart rate zone summary
The River Gorge road race is of course the highlight event of the weekend with the only summit finish of the year in the entire southeast racing calendar. Plus, throw in a tough climb up Sand Mountain early in the race, and this race really packs a punch for its 60 mile distance. Here is an annotated summary of the race using my heartrate data (no power on my light climbing wheel). Ooops! Correction – Tim Valentine just reminded me about Roan Groan on the TN/VA border with its mountain top finish. I’ve never had the opportunity to do that race, maybe next year!
Here is how the race played out. After we made the left out of the neutral zone, there was an attack. Then there was a chase all the way up the first hill. We flew up the hill, and as my mindset was on saving energy for the climbs later in the race, I let myself slide backwards through the group rather than trying to kill it to stay up front. We settled into a fast pace through the next several miles, and I found a few opportunities to move up so that I was about mid-pack (instead of the back) by the time we made the righthand turn to go up the first steep hill of the race.
Already on this first steep hill, there were riders heading backwards, and I had to come to a near stop a couple times trying to maneuver around them. By the top, there was a group of maybe 15 riders that had split off the front and had a 20-30 second gap on the field which coalesced behind them on the descent underneath I-24. Several riders worked the front of the group through the next rolling upward section and started to close the gap. By the top of the rollers, though, there was still a 10-20 second gap, and riders started to sit up for the descent. I went straight to the front to try to keep the pace rolling. There were only three of us who worked on the descent, but we eventually caught the front group.
It was gruppo compacto all the way to the Tennessee River where we turned left to head up the next larger hill. Several riders went hard, but the group stayed together to the top and down the descent at a crazy-fast speed to the next long flat section. It was here that I missed my opportunity to be in the lead group as two separate moves left the front, and I was too far back to go with them. I missed another opportunity when Brendan Sullivan attacked with a couple others on the road leading into Alabama before Sand Mountain. Afterwards, our pace plummeted in the group all the way to the foot of Sand Mountain. Our average speed for two miles was only 17MPH. I wanted to attack, but I had missed my opportunity as the guys in the front were going slow and there was no way to get around on the narrow road.
I had managed to very slowly work my way to the front still planning to attack before Sand Mountain when we made it to the bottom of Sand Mountain. So instead of attacking before Sand Mountain, I rolled off the front in a steady pursuit of a Krystal rider who had attacked right at the base of the climb. Then Nate Brown came flying around me as the climb started to get steeper. I dug deep to grab and hold his wheel as we caught and passed the Krystal rider a few hundred meters later. Nate’s attack had shattered the group, and there was only three or four of us left at the front of the climb by this point. Nate sat up at this point (calling it a day, I think?) and I was left in front. Mike Stone came around a couple seconds later, and I was planning on going to the back of our small group but there was a gap opening up so I rallied to chase back on to Mike’s wheel and then sat there for the rest of the climb way above threshold thinking that at any moment my legs would explode. He drilled it all the way to the top as we caught and passed a couple riders coming off the lead group.
Mike’s relentless pace up the climb meant that it was just me and him by the top. I grabbed a bottle from Kristine, and he grabbed a musette from his team. I worked hard to stay on his wheel and tried to help him across the top, but the pace would slow down a fraction every time I came to the front. Towards the end of the rollers across the top of Sand Mountain, I was starting to feel better and recovered from the Sand Mountain climb and there was still no sight of the field regrouping behind us. We flew down the descent back to the Tennessee River and made the right-hand turn with a group of riders visible in the distance in front of us. After a minute or so back on the flats, I looked back and could see the field already down the mountain behind us as well. The moto official gave us a split of 40 seconds to the field at this point. We kept it steady and pushed it hard over the smaller climbs and gradually closed the distance to the group in front of us finally catching them just before the stair-stepper. Michael and I were in pursuit of them for 14.5 miles (or almost 1/4 of the race).
Once we caught them, we kept pushing even though the field was only 1 minute back from us as we started the stair stepper climb. There were six of us in the group – me and mt teammate Pat from Tria, three Hincapie Devo riders (Mike Stone, Parker Kyzer, and Justin Lowe), as well as AJ Meyer (Hincapie Green). Once we made it to the top of the stair stepper and through the second feed zone, our chase group gelled the best I have EVER seen in a race. It was literally a six-man team time trial in pursuit of the front group which had a three and a half minute gap on us. Our chase averaged 30mph for 8 miles over rolling terrain with one steep downhill. At one point, we could see the women’s field up ahead of us with a follow car just too far ahead to tell what field it was. Pat asked me if that was the lead group, and I said “probably not, but let’s pretend like it is” and we went even faster in pursuit. Pat really dug deep during this pursuit even after he started cramping. We all were flying and for me those 8 miles were the best part of the race. It was awesome!
By the time we reached the turn-off for the final Raccoon Mountain climb, we had caught Frank Travesio (Realcyclist) who had come off the lead group. We had also lost a couple of the Hincapie riders on the climb up to the turn-off. So it was five of us heading into the bottom of the final climb. Pat went to the front and drilled it hitting 50+mph on the downhill and then across the flat to the bottom of the hill. At the bottom, Mike set out first and I came around to grab his wheel. I thought it would be a repeat of Sand Mountain with him pushing me to the breaking point on the climb, but instead I found that my legs were doing fine enough behind him for me to attack about halfway up the first steep section. I got a good gap, but couldn’t extend it at all until near the very top of the first steep section of the climb. I drilled it down the hill bunny hopping the speed bumps at 45mph because there were Cat 4 and Women riders on the descent at the same time and that was the only open line.
On the second half of the climb which isn’t as steep as the first half, I was able to keep the pace high and extend my lead on Mike. Up ahead I could see two riders climbing who I realized must be in my field. I came really close and could hear the cheers for the final sprint with 200 meters to go but I couldn’t quite catch Chris and Brendan. So we had nearly bridged a 3+ minute gap to the back of the lead group by the top of the climb!
With nine riders still left in the lead group, that means I finished 10th. Definitely not the result I was hoping for, but I am still very happy with it because of how good I felt on the final climb. All the obsessive climbing for Strava has really helped this year! Too bad this is the second and final of only two races for the entire year that have significant climbing (the first was the Tour of Atlanta Burnt Mountain road race at the end of May).
I rode my American Classic tubular wheel, so I don’t have any power data other than the Strava data below -
And here is the link to the interactive Strava data for all three events this weekend -
River Gorge Omnium Day 1 went pretty well. I really like the new format with the time trial first on Saturday morning followed by the crit late in the evening. The primary benefit is that everybody is fresh for the time trial and yet the short effort isn’t going to really drain you for any of the other events. Plus, I was able to get my warm-up in by simply riding to the start of the TT doing the Elder Mountain climb and then half of Raccoon Mountain at a slow, steady pace.
My plan for the TT was to push as close as possible to my 5 minute critical power of 393 watts. This really helped focus my effort because previously I would be completely blown before reaching the bottom of the longest (0.3 mile) hill on the course. Within the first minute, I saw that my lap average was 500 watts so I knew I needed to back off a bit. This helped me pace so that by the top of the hill my lap average power was down to 417 watts. I knew that my wattage would come down on the steep downhill and as I started to spin out, I decided to tuck and save energy for the flat portion of the TT across the reservoir wall. I could tell that I had gone out too hard though as I really struggled to get my wattage above 350 across the dam. I took the sharp turn pretty good, but was still fading a bit towards the line to finish with an average wattage of 363 watts and an average speed of 28.5 mph. This was a new fastest time for me on this course by 20 seconds. Here is all the data.
The downtown crit was fast and full of energy. I nearly missed the start because I thought the race started at 8:30. As I went to take a lap of the course after the 3s finished, I saw what I thought was another race lined up at the start line. I figured there was still enough time to take a lap before their race started, so I maneuvered my way through the group and then started to take a lap when the announcer said “And for tonight’s main event – the Pro/1/2 race!” and I suddenly realized that this was my race that was about to start. Fortunately, I had one full bottle and a volunteer was able to get me a plastic water bottle to fill up my empty second bottle. There was still a lot of time before the start of our race (the actual start time was 8:15) but everybody was anxious to get a good starting position with the 80+ riders in the field.
I had an OK start and found myself somewhere in the back 1/3rd of the race after the first couple laps. The course was really wide open so it was easy to move around and pass people – particularly coming out of the last turn up a slight hill with the wind coming from the right. All you had to do was take the inside line and then you were sheltered from the wind across the top of the hill down through the start/finish line into the first turn. By the midway point of the 60 minute race, I was close enough to the front to start to try to cover moves and get into breaks. I made it into one good break towards the middle and tried to drive it after I realized my teammate Pat was also in the break. I made it into one other really good break with just 3 other riders with 8 laps to go when a crash took out or held up a lot of riders including Pat who had a wheel puncture after narrowly avoiding crashing. I worked hard, but it wasn’t a perfectly harmonious break. After we were caught, I counter attacked our own break to try to start another break but ended up just riding off the front solo for a quarter of the course. Then I worked hard to stay at the front and only could get 13th in the field sprint – 15th in the race with Oscar Clark (Realcyclist) taking a solo flyer for the win and Nate Brown (Trek-Livestrong) taking second in a solo chase effort. Frank Travesio (Realcyclist) won the field sprint for third so it was a great day for Realcyclist.
Finally, here are the pedal force / cadence maps from the races that I posted about a few days ago.
Kristine and the kids are here cheering me on for this race series, and Kristine got some good pics and videos from the race last night and the one on Wednesday night, too.
The video below would have been taken last night around Lap 11 or 12 as our third chase group was getting established.
Here is our finishing sprint for 6th place last night with Thomas Brown taking it and me getting second.
And here is one video from Wednesday night’s super fast short course criterium.
I ended up in 7th place after taking 2nd in the sprint from a four-man chase group that I was in for about 1/4 of the race. The four-man chase group emerged from a 15 rider group that formed after a 8 rider group merged with a 7 rider group. The 7 rider group was chasing a 5 rider group, which ended up staying away for the entire race. The 5 rider group slipped off the front of the 7 rider group at some point during the race when I was part of the 8 rider group chasing what must have been at that time a 12 rider group. Confused yet? Meanwhile, 6 riders from the original chase group of 15 stayed away from the remnants of the original 70-80 rider field and were chasing. I was very happy with 2nd place in the sprint from our four-man group to take 7th in the race.
Here is a satellite picture of the barbell shaped race course. The map is from Golden Cheetah and is color-coded based on power output. Purples and pinks = lowest power. Blues and greens = medium power. Yellows and red = highest power.
I ended up starting on the second row, but clipped in well and passed a few people to hit turn #1 somewhere in the top 10, but on the inside. I stayed on the inside going into turn #2 where there was a nasty 1-2 inch drop for a manhole cover. I nailed it and immediately lost position going downhill into turn #3. I was still on the inside and got cut off again and lost momentum going into the uphill out of turn #3. Turn #4 was a relatively straightforward righthander leading into a fast flat section heading into a lefthand turn #5 up a small hill which crested halfway before heading downhill to turn #6, which was an off-chamber turn with a pottery style small pothole cover in the middle that you tried to avoid. Then the course rolled upward again slightly before rolling back downhill into turn #7. Out of turn #7 was a small hill leading into the final turn, which was then slightly downhill all the way to the start/finish line.
All of that is to say that the course was somewhat technical and fast. Having hit that manhole cover in turn #2 on the first lap, I lost a lot of position for the rest of the lap going from somewhere in the top 10 to somewhere near the back. It was awful at the back because every technical corner involved a bunch up where you were going through a corner three and four wide hoping that the person on your inside didn’t fall. It took several laps before I found the spots to move up on the course and before I became comfortable enough with the corners to start hitting them hard. I am the type of person who really needs to pre-ride and know a course before I’m willing to take crazy risks. Other people seem to be willing to dive-bomb corners the very first time they see them!
After a few laps at the back, I decided enough was enough and attacked hard out of turn #4 passing probably 15-20 people (Lap 9). Then coming out of turn #8 on the same lap, I passed another 10 people. Then two laps later (Lap 11), I attacked hard at the same spot coming out of turn #4 and as I was attacking, I saw a chase group being formed. I made it into this chase group consisting of about 8 riders. This group worked well together and worked into a lead of about 10 seconds over the field. At this point, the chase group I was in was the third group on the road. The original break that had already formed with about 12 riders had split into a group of 5 and a group of 7. As our chase group started to close in on the group in front of us, I could tell from Chad’s announcing that that group was chasing a group of five with a small lead. It took about five or six laps to catch the second group somewhere around Lap 15.
At this point I heard Thomas Brown talking to Adam Myerson and could surmise that Thomas was about to attack so I swung to the inside coming out of turn #4 right as Thomas was attacking on the outside. I was able to pretty much immediately grab his wheel. It was a struggle though to stay there as Thomas absolutely drilled it for the rest of the lap. By the end of the lap, there was about 5 or 6 of us left as the second group on the road chasing 5 riders. Thomas had a Mountain Khakis teammate (Travis Livermon) with him. There was also a Bissell rider (Shane Kline), another rider with kit that has an eagle on the shorts, a Cleveland Clinic rider (Nick Inabinet), and me. We started rotating pretty well, but at least one rider was struggling and at one point the eagle rider opened up a gap coming out of turn #5. I was right behind him and was able to come around him and immediately onto the back of two riders in front of me. Only Nick (Cleveland Clinic) was able to chase around and catch back on so we were down to four riders at this point.
The four of us worked well together and brought the gap down to the 5 riders in front of us to 14 seconds. But we couldn’t bring it any closer and in the closing laps where we knew we weren’t going to catch them, the gap opened up again. With five laps to go, the Mountain Khakis duo attacked together, but Nick and I were both able to catch back on. We started working together again fearing the chasing group of six behind us would catch us. With two to go, Travis attacked going into turn #4 (popular place to attack for this race!) but took it too hot and almost went into the barriers. He recovered though and basically went to the front and drilled it to start a very long leadout for Thomas. Thomas ended up winning the sprint by 0.8 seconds with me and Nick tied on time behind him (I think it was my bike throw) and Travis only 0.1 seconds behind.
NAME DIST SPEED POWER HR TIME Lap 1 0.8 mi 24.0 mph 339 watts 136 bpm 0:02:02 Lap 2 0.8 mi 27.5 mph 270 watts 161 bpm 0:01:49 Lap 3 0.8 mi 27.6 mph 271 watts 164 bpm 0:01:47 Lap 4 0.8 mi 27.3 mph 266 watts 168 bpm 0:01:49 Lap 5 0.8 mi 26.0 mph 268 watts 169 bpm 0:01:53 Lap 6 0.8 mi 27.8 mph 251 watts 170 bpm 0:01:47 Lap 7 0.8 mi 27.9 mph 282 watts 169 bpm 0:01:47 Lap 8 0.8 mi 26.9 mph 255 watts 170 bpm 0:01:51 Lap 9 0.8 mi 28.8 mph 343 watts 177 bpm 0:01:43 Lap 10 0.8 mi 27.7 mph 338 watts 182 bpm 0:01:46 Lap 11 0.8 mi 28.0 mph 300 watts 180 bpm 0:01:46 Lap 12 0.8 mi 27.5 mph 276 watts 181 bpm 0:01:48 Lap 13 0.8 mi 28.1 mph 299 watts 175 bpm 0:01:46 Lap 14 0.8 mi 28.7 mph 329 watts 184 bpm 0:01:43 Lap 15 0.8 mi 27.2 mph 285 watts 178 bpm 0:01:49 Lap 16 0.8 mi 28.1 mph 281 watts 183 bpm 0:01:46 Lap 17 0.8 mi 27.9 mph 267 watts 180 bpm 0:01:46 Lap 18 0.8 mi 27.2 mph 285 watts 182 bpm 0:01:49 Lap 19 0.8 mi 27.5 mph 287 watts 183 bpm 0:01:48 Lap 20 0.8 mi 27.0 mph 288 watts 181 bpm 0:01:51 Lap 21 0.8 mi 27.5 mph 269 watts 182 bpm 0:01:47 Lap 22 0.8 mi 27.6 mph 277 watts 180 bpm 0:01:48 Lap 23 0.8 mi 27.3 mph 267 watts 179 bpm 0:01:49 Lap 24 0.8 mi 27.5 mph 272 watts 179 bpm 0:01:48 Lap 25 0.8 mi 28.6 mph 341 watts 185 bpm 0:01:43 Lap 26 0.8 mi 27.5 mph 303 watts 187 bpm 0:01:49 Lap 27 0.8 mi 26.9 mph 270 watts 181 bpm 0:01:50 Lap 28 0.8 mi 27.7 mph 290 watts 178 bpm 0:01:46 Lap 29 0.8 mi 27.4 mph 263 watts 184 bpm 0:01:49 Lap 30 0.8 mi 26.3 mph 249 watts 177 bpm 0:01:53 Lap 31 0.8 mi 25.8 mph 258 watts 179 bpm 0:01:55 Lap 32 0.8 mi 26.3 mph 350 watts 177 bpm 0:01:53
The link to the interactive ride data on Strava is here: http://app.strava.com/rides/1104825.
Here is the graph from Golden Cheetah: