Posts tagged ‘heartrate’

2010 Tour de Cullman

Big thanks to Carson Glasscock for another great Tour de Cullman ride/race/party! Lots of folks lined up for the start in front of Carson’s house with Smith Lock, Velocity Pro Cycles, and Tria all having good representation. We rolled out under beautiful weather and made our way through the rolling countryside. I had been sick all week, and my lungs were full of congestion, so I wasn’t sure how I was going to feel.

When we made it across the two-lane plank bridge, my teammate Paul Tower leapt out of the pack first on the steep 10+% opening hill on his commuter box bike with another teammate Stuart Lamp close on his wheel. A BBC rider kept the pressure on in the chase with me waiting on his wheel. Paul and Stuart continued to pull away until Omar Fraser (Smith Lock) came to the front with additional horsepower. Omar led the group as we turned left onto the super steep first hill. My teammate Sammy Flores gave it a go at the bottom of the 12+% hill with an attack, but Omar slowly brought it back. By the top of the 1/2 mile climb, Omar’s steady, hard pace had also brought Stuart back and shelled most of the group. I wasn’t going to be driving the pace today not feeling well, so our pace eased back enough across the top that we had a group of six or seven riders coalesce, but the next hill whittled us back down to five. Omar attacked across the bottom of the hill after that, and only Stuart and I were able to keep up. Ed Whitehorn (Velocity) and David (Smith Lock) clawed their way back up to us. We went hard over all the rollers, and Ed put in a good attack on one of them. I attacked to bridge up, and the two of us started working together, but Omar brought us back.

So our group of five was all back together at the bottom of Skyball: me, Omar, Ed, David, and Stuart. Omar led us onto the climb with a tailwind this year up the climb. Omar pushed the pace hard at the bottom whittling the group down to just three — me, Ed, and Omar. I pulled through towards the end of the false flat / downhill after the first step of the climb. Then Omar came back to the front right as we hit the super steep part turning onto Fat Dunn rd. I felt that I could climb that part faster so I went back to the front and drilled it getting a gap. By the top, I had extended my lead a bit, but I was still worried about the rough road across the top knowing that Omar could make up the ground he lost on the steep part. So I pushed hard all the way until the final turn, final sprint, accordion player, and the finish line. Omar came in a minute or so later with Ed about another minute behind to round out the podium. David and Stuart sprinted it out for fourth with David coming in just ahead of Stuart. Paul came in next — pretty impressive on the box bike — with Kevin just behind him. Then I believe it was James Hall and Rick followed a little bit later by Sammy, who was having an off-day feeling sick, too.

Beautiful tailwind on the way back, awesome pasta dinner and beer party, fun time reminiscing about the ride, the season, and life! Thanks Carson for making this fun event happen year after year!

Check out my heartrate and power data for the KOM portion and the complete ride:

Power data - KOM/race
Dist:       17.26 mi (0:55:38)
Energy:     748.0 kJ
Cals Burn:  715.1 kcal
Climbing:    1988 ft
Braking:     -8.3 kJ (-1.1%)
          Min   Avg    Max
Power       0  224.1   765  W
Aero        0   95.2   762  W
Rolling     0   24.8    55  W
Gravity -1505   47.7   658  W
Speed     0.0   18.6  41.3  mi/h
Wind      9.7   18.2  35.6  mi/h
Elev      244    559   952  ft
Slope   -11.0   0.75  15.2  %
Caden       0   77.3   141  rpm
HR         94  162.1   190  bpm
NP 298 W; IF 1.076; TSS 107.3
CdA: 0.342 m^2; Crr: 0.0039
173 lbs; 10/23/2010 1:29 PM
83 degF; 1011 mbar
Power data - complete ride
Dist:       60.09 mi (3:17:38)
Energy:    1900.9 kJ
Cals Burn: 1817.3 kcal
Climbing:    4256 ft
Braking:   -114.1 kJ (-6.0%)
          Min   Avg    Max
Power       0  160.3   765  W
Aero        0   85.9  1137  W
Rolling     0   24.3    64  W
Gravity -1821    2.8   693  W
Speed     0.0   18.2  48.2  mi/h
Wind      9.7   17.0  37.9  mi/h
Elev      243    473   952  ft
Slope   -12.8   0.05  15.2  %
Caden       0   77.5   141  rpm
HR         76  136.7   190  bpm
NP 239 W; IF 0.861; TSS 244.4
CdA: 0.342 m^2; Crr: 0.0039
173 lbs; 10/23/2010 12:07 PM
84 degF; 1011 mbar

2010 Tour de Cullman KOM race Heartrate data
2010 Tour de Cullman KOM race iBike Power data

  1. The steep hill after the two-lane plank bridge
  2. Omar comes to the front
  3. Omar pushes the pace up the first steep hill
  4. Omar attacks, only Stuart and I able to follow
  5. Ed attacks, I bridge, Omar chases
  6. The bottom step of Skyball
  7. The top step of Skyball

2010 Tour de Cullman complete ride heartrate data
2010 Tour de Cullman complete ride iBike Power data

  1. The easy ride on the way out
  2. The KOM/race portion of the ride
  3. The fun/hard/fast ride with a tailwind on the way back in

October 24, 2010 at 10:27 am 3 comments

End of the year epic sassafras mountain ride

End of the year epic sassafras mountain ride (2D)

3D view of the major climbs on this year's ride

It has been an annual tradition for me for the past 15 years to end the season with a truly epic ride. During my college days, that would involve a 200+ mile ride in the mountains of North Carolina, South Carolina, and Georgia. In my older and busier days now, I have shortened the ride down to about 100 miles, but still with awesome climbing in my college playground of the NC/SC/GA tristate area. This year’s ride included two major climbs — Whitewater Falls and Sassafras Mountain — with countless smaller hills in between adding up to over 11,000 feet of climbing. And at 108 miles, it was a few miles longer than the past few years as well.

Check out my power and heartrate stats below: I love that my highest heartrates are on the crazy awesome descents!!! Leading into the long descent from Sapphire down to Rosman, I saw a big truck coming up behind me on US64, so I hammered the last 200 meters or so to just stay ahead of it before the start. Then he didn’t catch me until 15 miles later just before I turned onto US178 to head into Rosman! Plus for Sassafras Mountain, there is only one section where it is safe to really let it out, but that section happens to start with a 20% ramp before settling down to a nice 10-15% downhill gradient. I maxed out at 59.4mph staying above 50mph for almost 30 seconds! It definitely felt like the fastest I’ve ever been on a bike – especially since the road is rough. The bike feels like it is going to break up underneath you.

Whitewater Falls – Sassafras Mountain – Epic Ride Heartrate data
Whitewater Falls – Sassafras Mountain Epic Ride – iBike Power data
Sassafras Mountain Climb and Descent, time-based

October 16, 2010 at 11:24 am Leave a comment

Greenville Fall Cycling Extravaganza Day 2

Sunday was another great day of racing at the Greenville Fall Cycling Extravaganza. And it was another podium for me, one step closer to the top but not quite there.

For Sunday’s race, we raced on a short course on the industrial park side of the Donaldson Center military airport. This was like a trip down memory lane as I recalled many a Tuesday Donaldson Center training race, and winning the 1/2/3 state road race back during my days as an undergrad at nearby Clemson University almost 15 years ago. It was awesome to be able to drive around the course, point out the airplanes and jets to my 4 yr old son and 6 yr old daughter, and share all the memories of past races with my wife, including the spot where I attacked to win the state road race. That spot was just barely off the course that we used for the crit on Sunday.

Our field for Sunday was a little bigger than Saturday with 17 riders starting. I counter-attacked a move on the start of the second lap and got a small gap solo. I wasn’t going to be able to stay away by myself so I just kept a steady pace until the field came back up to me. Then on the fourth lap, I responded to another attack in the same spot where I had attacked two laps earlier. This time, a group of five of us got away including a rider from every major team. With few people left to chase, we quickly extended our lead to about a minute. A few laps later, though, I attacked for a $20 prime and only Andy Baker (Team Ion) was able to grab my wheel. He took the prime, but we had a sizeable gap and decided the best thing to do was to keep the pressure on to see if we could stay away. We did, and eventually our three breakmates were absorbed by the chasing field, and Andy and I were able to keep that 1 minute lead all the way until the end. In the end, Andy was definitely stronger and took the sprint fairly easily.

Even with just missing out on the win, this was a great way to wrap up my best ever season. I’ll be working over the weekend on a season summary, but this season has had everything in it – the most wins, the most podiums, the most state championships (2), my best placing in a nationals race (5th), and my best placing in a national series (9th).

  1. Attacking on the second lap
  2. Responding to and going with what ended up being a 5-man move
  3. Attacking for the $20 prime, initiating 2-man break with me and Andy Baker
  4. The finishing sprint

  1. The start of the five-man break
  2. Attacking for the $20 prime, initiating 2-man break
  3. The break with Andy Baker
  4. The finishing sprint

October 14, 2010 at 12:40 am Leave a comment

Greenville Fall Cycling Extravaganza Day 1

Quick update from Greenville, raced hard tonight, made it onto the podium in 3rd place. Small but tough field! Strong teams from Hincapie and Subaru (3 riders each), and then a lot of strong solo riders, too. I made it into a couple good breaks, but with the downhill backside of the course and lots of strong riders not wanting to see the race go up the road, it always came back together. With maybe a lap and a half to go two riders slipped off the front and got a few seconds on the field. With half a lap to go, I attacked and was closing when I clipped a pedal hard in the last corner and thought I was going down. I still had a pretty good gap, though, so I was able to hold onto third with only one rider passing me before the line. I believe it was Darius from Myogenesis who passed me just before the line, and congrats to the Hincapie rider (and the whole team) who won. Great race. I think it was Wilmar from Hincapie taking a well deserved win.

Here’s my power stats…

Dist:       24.95 mi (1:00:40)
Energy:     858.7 kJ
Cals Burn:  821.0 kcal
Climbing:     949 ft
Braking:      0.0 kJ (0.0%)
          Min   Avg    Max
Power       0  235.9   842  W
Aero        0  168.3   512  W
Rolling    19   32.8    46  W
Gravity  -551    0.4   466  W
Speed    14.2   24.7  34.8  mi/h
Wind      9.6   19.8  30.9  mi/h
Elev      712    730   753  ft
Slope    -5.1   0.00   5.4  %
Caden       4   79.4   113  rpm
HR        139  172.0   188  bpm
NP 303 W; IF 1.091; TSS 120.4
CdA: 0.342 m^2; Crr: 0.0039
173 lbs; 10/9/2010 3:39 PM
81 degF; 1011 mbar

Ibike power and wind speed data …

Ibike power and wind speed data

Heartrate and power data …

Heartrate and power data

October 9, 2010 at 9:24 pm Leave a comment

Texas Tough USA Crits Finale Race Report

Zoomed in view of the start/finish stretch before the start of the Cat 2/3 race.

Race report
Raced and fought hard to a 30th place finish out of a strong field of about 100 starters. I got caught up in a crash near the middle of the group about 10 laps into the race ultimately skidding to a stop holding onto the original rider who went down – a United Healthcare rider – who had just stood up as other riders squeaked past us. The hardest part of the race was when we were put back in one lap later at the very back of the peloton, which was being led by the entire Hotel San Jose team as they were chasing a six-man break that had gotten away without them because of the crash. About 10 laps later the pace had eased up, and I was able to work my way up to near the front of the group where I stayed for the remainder of the race. In the end, I missed a seven man move that escaped on a $1000 prime lap. One lap later, I moved into position to keep ahead of the “swarm” on the downhill, when Ben Zawacki from Team Ion attacked off the front to chase the group of seven. I had an opening, and so I launched off the side of the group, thinking that if I could reach Ben then perhaps the two of us could make the bridge — but Ben already had a great gap by the time I attacked, and I couldn’t close any so I sat up after the downhill to conserve energy for the finish. In the end I fought hard for position, finishing 18th in the field sprint, which meant 30th for the race with twelve riders off the front.

The course was a nice 4-corner around the American Airlines Center arena in Dallas. The course had a short (but steep) 6% uphill immediately after the start/finish and a longer but more gradual downhill on the back side of the course. The uphill was with a tailwind and the downhill was into a headwind/sidewind blowing from the west on the most exposed part of the course. I got a call-up before the start, and that is the first video posted below my heartrate/power data. Two helicopters were hovering over the course to stream the race for a local news station. Also, there was a giant jumbotron screen for spectators – so it was an exciting race to end my 2010 season – although I am planning on racing the Alabama state time trial (Oct 2) and the Tour de Cullman (Oct 23) for some good fun and training!

Trip details
This race was a crazy trip for Kristine and I as we made the 650 mile drive (one-way) from Birmingham to Dallas on Wednesday after I finished teaching my Wednesday afternoon class. Then Thursday night after the race, we “turned and burned” and drove the 650 miles back to Birmingham to make it back in time for my 9AM Friday class. We were gone for a total of 40 hours, 22 of which was spent driving, about 3 hours of racing and warm-up, a few hours during the day on Thursday hanging out with friends, and only 8 hours of sleeping. We shared the driving on the return trip, spent the night with awesome friends at the Christian missions organization (Mercy Ships) where the two of us met which was on the way to Dallas, and had an all-round great time.

TopoCreator map of our return trip from Dallas back to Birmingham

Texas Tough, Dallas, TX, USA Crits Finale 2010-09-16
Dist:       38.22 mi (1:24:04)
Energy:    1207.3 kJ
Cals Burn: 1154.2 kcal
Climbing:     549 ft
Braking:    -13.9 kJ (-1.2%)
          Min   Avg    Max
Power       0  239.4   793  W
Aero        0  112.3   661  W
Rolling     0   36.3    50  W
Gravity  -508    0.5   436  W
Speed     0.0   27.3  37.8  mi/h
Wind      9.1   16.3  31.5  mi/h
Elev      363    375   387  ft
Slope    -4.5   0.01   6.1  %
Caden       0   78.2   115  rpm
HR        128  178.9   192  bpm
NP 271 W; IF 0.979; TSS 134.2
CdA: 0.342 m^2; Crr: 0.0039
173 lbs; 9/16/2010 5:56 PM
87 degF; 1012 mbar

Annotated heartrate data corresponding to the graph below …

  1. The race started with a neutral lap – riders inches from the pace car completely surrounding it on both sides, too!
  2. The wreck in Turn #4 ten laps into the race
  3. The hardest part of the race, hanging on and trying to move up with Team Hotel San Jose drove the pace chasing the break
  4. Easier – fighting to stay at the front

2010 Texas Tough USA Crits Finale Heartrate Data

Annotated power data corresponding to the graph below …

  1. The wreck in Turn #4 ten laps into the race
  2. Bridge attempt late in the race (about 6 or 7 laps to go)

2010 Texas Tough USA Crits Finale Power Data

Note the drafting differences (i.e., difference between the white line and the blue line) in the two different parts of the race. In the first red circled area, the pace is super fast and I am just hanging onto the rider in front of me. In the second circle area, you see more places where I am attacking or moving out into the wind to try to continue to move up or maintain position at the front of the race. I love being able to see this data on my iBike, and over time I am hoping it will help me figure out how to better mete out my energy for crits.

Videos from the race – Kristine took these videos on her iPhone.

Call-ups at the Texas Tough Grand Prix

Start of the 2010 Texas Tough Grand Prix

Early lap in the 2010 Texas Tough Grand Prix

Middle lap in the 2010 Texas Tough Grand Prix

The start/finish stretch underneath towering hotels and high-rise condiminiums
Racing in downtown Dallas, TX
Spending the night with friends from Mercy Ships in Van, TX
Eating breakfast at the iconic Dinner Bell restaurant in Van, TX

September 18, 2010 at 3:07 pm 1 comment

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Abandoned bridge posts over western end of Eastern Lake. Plus, a well camouflaged frog Josiah spotted. Bridge out - we crossed it with our bikes after checking for alligators first. Swamp singletrack.

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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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