E’s Rock

This weekend I was fortunate enough to have travel and stage raced with one of Westwood’s fastest, Mr. O’Donnell. (Well we didn’t actually race in the same category. I just wasn’t sure how to word it. You get the idea!)

At any rate, it was very close to last-minute planning and somehow the brilliant idea of carpooling occurred to us the day before. I’m up at 430am (it was really 4am, I just lied there in bed waiting for 30 mins), put a few things together and by 5am I’m blazing down 195 to route9, hi-beams and all. A right turn and I end up at the wrong house, steps and a phone call shy of ringing the doorbell. (Did I mention I don’t see well at night.)

Within 10 mins, we’ve jumped into his little spaceship looking of a vehicle (a Pree-Us, Pree-Yus, something like that). Thing looked funky as anything. Picture one of those Saab/Fiats/BMWs from the euro tour, make it 100times uglier and equally as aero. Then throw in a stealth (i.e. silent) electric motor of sorts. Somehow we managed to throw 4 bikes on the roof and squeeze ~$25k worth of equipment between bikes, SRMs (3), wheels (6 pairs), helmets and anything else you could possibly need into that space shuttle.

1.5 hours and half a tank later we arrive in Lancaster or thereabouts. “What!? Has anyone not seen 4 bikes on a hybrid vehicle before?” Maybe they were just bewildered why anyone would negate the hybrid’s slamming fuel economy by throwing 4 bikes on top. (The car’s fuel economy dropped from 60mpg to 30mpg with the bikes. Hell we could have taken my car and gotten there faster.)

On the drive down I had sort of gathered that this was Will’s first stage race. From my little experience and 4 stage races coupled with Will’s overall racing expertise, we had determined that in a points-based stage race (as opposed to time-based), you only need to do well (i.e. waste energy) on two (2) of the three (3) stages. We (falsely) assumed we could conserve energy on the first stage, the Road Race, then demolish the TT and maybe light-it-up on the crit.

Stage 1 - Road Race: The plan was to conserve (or rather, survive) the road race and maybe, if possible, launch an attack with 1k to go up the 5% climb to the finish. Well this is what Will had planned for himself and I said hey why not. I’m good for a solid 2-3 minutes, what’s to lose.

Somehow, maybe due to a.) oxygen deprivation b.) new SRM cranks or c.) just complete stupidity…I drop my chain a little less than half-way through the race. No problem. Relax, stay calm, put the thing back on and start clawing my way back on TT-mode. A cool 285 watts. No more than 15 seconds back from the main pack. Breezy. This is where my 2nd problem came up another lap in - wrong turn!!! “Hey Eric, I don’t remember going under a bridge!” I turn around, make the left up the hill and it was over. Sort of. I played it (somewhat) smart and conserved. Remember, it’s points-based and who cares if you arrive an hour later. 2 more stages left.

I latch onto an oncoming pack and just sit-in. No need to waste energy with 2/3rds of the stage race left. I was feeling pretty good but bummed that I couldn’t test the legs. On the climb of the final lap, I put down a strong attack and get a nice break just to see how the pack would respond. Nothing. I let up near the top and just sit back on. Just a test. With 1k to go up the 5% finish, I jump again. This was just for placing status and again a test. If these clowns decided to sprint I wanted nothing to do with it. I finished strong and slowly made my way over to the cat3 feed zone area.

Stage 2 - TT: Again, in another jolt of brilliancy, we decide to recon the TT course a few hours after the road race. The plan was to actually ride it, on the tt bikes, but the heat, hunger and tired-ness made us decide otherwise. We drove the course instead a good 2 times. Picked out lines, speeds and angles. There were a few corners and blind turns that could end up costing us a few seconds each.

By 7am we’re setup, full-blown Westwood style - big nice tent, in the shade, only thing missing was a fan! (Are all Westwood riders treated like rock-stars everywhere? Quite a few people came up to say hello, no clue who they were!) Anyways, I’m spinning, warming up and stretching and all of a sudden this big ol’ 6-ft, 200lb russian girl starts hitting on Will soon as he takes off his shirt, started asking him how she could “get” 10 watts. She wanted to ride his bike. I ran for the hills.) A good 30-min warm-up and I’m ready to go.

I managed to pace well, take the turns with speed, avoid the Amish buggies and even a nice ramp-up near the end. 281 watts average give or take. I’ll take it considering it was hilly and I’m still working on pushing it on the descents. I passed about 5 guys but I wasn’t fast enough. Another guy from the SouthAfrica.net team apparently passed 8 guys - he won by a minute. I gave it my all and wasn’t even close, but 2nd and still worth 24 points.

At the Dutch County Stage Race a few weeks back I placed 10th in GC, and ONLY won the TT from the stages. The goal here was to place better than 10th, which meant I had to come up with anything on the crit.

Stage 3 - Crit: The race directors advised the following: the criterium is won on the hill and lost on the turns. This meant only 3 things - a.) the hill is going to be nasty, b.) the turns are going to be dangerous or c.) all of the above.

We arrive plenty early, setup the tent and make our rounds talking to the fans. People were surprised Westwood didn’t come up with the goods. That’s the only problem with being famous. Gotta take the bad with the good!

I decided that an official quote warm-up wasn’t really necessary and avoid the trainer. In the meantime, while Will is downloading my SRM file and adjusting my slope on the PCV, I decide to take a lap of the course. I finish the lap and come around the corner to take the hill and there’s about 80 riders lined up. A quick look around and yup, this is the cat4 race. “Wonderful Eric. Where are you’re gloves? Where’s your SRM PCV? And yeah how was the warm-up?”

I’m not quite sure where I was (again, my A.D.D. kicked in) and low and behold we’re off. Somehow and for some unbeknownst reason, the leaders are just hammering. The first 5 laps were like wholly-hell where are we going, who’s chasing us? When it comes to crits, I’m always in 1 of 2 places. In the front, pacing the peloton, or the absolute back, waving people off the back. Before I realize it, the pack’s been dwindled down to 20 riders or so and 5 laps to go.

Now a crit with 20 people I can handle. A quick supply of smarts comes to me and the HR and breathing are settled. Finally after all this cranking, NOW they want to slow it down. On one of the last few laps I keep it steady and tight up and over the climb, along the left, down the hill and again steady over the 2nd riser. I look around and I’m alone with one guy. “No way you’re going to hold this Eric for 3 laps. The only guy with you is barely breathing. Let-up Eric.” We chill and I jump back in with the pack, nice and relaxed, legs wanting to pounce. Suddenly the same smarts that helped me now disappear. We come around the start and a few people in the crowd start ringing their cow bells. Heart rate through the roof, barely breathing, all the oxygen is going everywhere besides the brain!

I’m thinking LAST LAP, yet the sign is reading “2″. Too late. I had already cranked it through the last corner and up over the hill. Dam! Two more laps you idiot! That was it! Somehow I had opened a gap yet didn’t want to commit…again. 2 laps = 2.2 miles is a little out of my range. Now the real hammer-heads step-up and I can only latch-on for dear life. I settle into a nice pace on the back and give myself a nice bike length away from the guy in front. I whip it around the last turn full throttle and release the horses (or pitbulls). I pass about 4 or 5 guys.

Good enough for 17th place and a few points.

30 mins later the points are tallied and I finish 7th place with 28 points. I actually tied with 6th place as far as points, but he beat me in the crit.

Overall a nice race, loads of fun and maybe one of the toughest crits Ive done.

Powerfiles to follow.

Pace #1:
Duration:      9:09
Work:          151 kJ
TSS:           15.2 (intensity factor 0.997)
Norm Power:    276
VI:            1
Distance:      3.939 mi
Min    Max    Avg
Power:           0    492    275     watts
Heart rate:      118    182    172     bpm
Cadence:         31    119    103     rpm
Speed:           8.3    28.8    25.8     mph
Pace             2:05    7:12    2:19     min/mi

Spin-Up:
Duration:      3:42
Work:          36 kJ
TSS:           2.3 (intensity factor 0.605)
Norm Power:    n/a
VI:            n/a
Distance:      1.153 mi
Min    Max    Avg
Power:           0    259    164     watts
Heart rate:      106    172    156     bpm
Cadence:         71    134    123     rpm
Speed:           10.7    21.5    18.7     mph
Pace             2:47    5:37    3:13     min/mi

Pace #2:
Duration:      6:12
Work:          101 kJ
TSS:           12.2 (intensity factor 1.085)
Norm Power:    300
VI:            1.11
Distance:      2.632 mi
Min    Max    Avg
Power:           0    526    271     watts
Heart rate:      146    178    167     bpm
Cadence:         29    114    98     rpm
Speed:           19.3    32.1    25.5     mph
Pace             1:52    3:06    2:21     min/mi

Build-Up:
Duration:      1:27
Work:          30 kJ
TSS:           4 (intensity factor 1.288)
Norm Power:    n/a
VI:            n/a
Distance:      0.498 mi
Min    Max    Avg
Power:           168    605    340     watts
Heart rate:      114    179    156     bpm
Cadence:         99    110    104     rpm
Speed:           19    23    20.6     mph
Pace             2:37    3:10    2:55     min/mi

Entire workout (140 watts):
Duration:      1:21:27 (1:23:26)
Work:          686 kJ
TSS:           77.7 (intensity factor 0.757)
Norm Power:    210
VI:            1.49
Distance:      23.859 mi
Min    Max    Avg
Power:           0    605    140     watts
Heart rate:      0    182    135     bpm
Cadence:         29    134    96     rpm
Speed:           0    32.1    17.6     mph
Pace             1:52    0:00    3:25     min/mi

Peak 5s (545 watts):
Duration:      0:06
Work:          3 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      201 ft
Min    Max    Avg
Power:           484    605    545     watts
Heart rate:      173    176    175     bpm
Cadence:         104    104    104     rpm
Speed:           22.7    23    22.8     mph
Pace             2:37    2:39    2:38     min/mi

Peak 10s (524 watts):
Duration:      0:12
Work:          6 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      401 ft
Min    Max    Avg
Power:           484    605    524     watts
Heart rate:      173    179    175     bpm
Cadence:         104    104    104     rpm
Speed:           22.6    23    22.8     mph
Pace             2:37    2:39    2:38     min/mi

Peak 20s (495 watts):
Duration:      0:21
Work:          10 kJ
TSS:           n/a
Norm Power:    n/a
VI:            n/a
Distance:      692 ft
Min    Max    Avg
Power:           430    605    495     watts
Heart rate:      173    179    174     bpm
Cadence:         101    108    104     rpm
Speed:           21.7    23    22.5     mph
Pace             2:37    2:46    2:40     min/mi

Peak 30s (467 watts):
Duration:      0:30
Work:          14 kJ
TSS:           2.4 (intensity factor 1.686)
Norm Power:    n/a
VI:            n/a
Distance:      975 ft
Min    Max    Avg
Power:           386    605    467     watts
Heart rate:      170    179    174     bpm
Cadence:         101    108    105     rpm
Speed:           21.3    23    22.2     mph
Pace             2:37    2:49    2:43     min/mi

Peak 1min (424 watts):
Duration:      1:00
Work:          25 kJ
TSS:           4.1 (intensity factor 1.572)
Norm Power:    n/a
VI:            n/a
Distance:      0.501 mi
Min    Max    Avg
Power:           314    523    424     watts
Heart rate:      158    178    169     bpm
Cadence:         90    110    95     rpm
Speed:           24.5    32.1    30.1     mph
Pace             1:52    2:27    1:60     min/mi

Peak 2min (313 watts):
Duration:      2:00
Work:          38 kJ
TSS:           5.6 (intensity factor 1.292)
Norm Power:    n/a
VI:            n/a
Distance:      0.868 mi
Min    Max    Avg
Power:           0    523    313     watts
Heart rate:      136    178    157     bpm
Cadence:         90    114    99     rpm
Speed:           19.8    32.1    26.0     mph
Pace             1:52    3:02    2:18     min/mi

Peak 5min (280 watts):
Duration:      5:00
Work:          84 kJ
TSS:           8.3 (intensity factor 1)
Norm Power:    277
VI:            0.99
Distance:      2.169 mi
Min    Max    Avg
Power:           166    492    280     watts
Heart rate:      125    177    170     bpm
Cadence:         62    115    103     rpm
Speed:           15.4    28.8    26.0     mph
Pace             2:05    3:54    2:18     min/mi

Peak 10min (254 watts):
Duration:      10:00
Work:          153 kJ
TSS:           15.8 (intensity factor 0.975)
Norm Power:    270
VI:            1.06
Distance:      4.159 mi
Min    Max    Avg
Power:           0    492    254     watts
Heart rate:      125    182    170     bpm
Cadence:         52    119    103     rpm
Speed:           13    28.8    25.0     mph
Pace             2:05    4:36    2:24     min/mi

Peak 20min (186 watts):
Duration:      20:00 (20:29)
Work:          223 kJ
TSS:           26.3 (intensity factor 0.888)
Norm Power:    246
VI:            1.32
Distance:      6.434 mi
Min    Max    Avg
Power:           0    605    186     watts
Heart rate:      0    179    141     bpm
Cadence:         29    114    95     rpm
Speed:           0    32.1    19.3     mph
Pace             1:52    0:00    3:06     min/mi

Peak 30min (174 watts):
Duration:      30:00 (30:37)
Work:          312 kJ
TSS:           32 (intensity factor 0.8)
Norm Power:    222
VI:            1.28
Distance:      10.31 mi
Min    Max    Avg
Power:           0    492    174     watts
Heart rate:      0    182    145     bpm
Cadence:         31    119    98     rpm
Speed:           0    29.6    20.6     mph
Pace             2:02    0:00    2:55     min/mi

Peak 60min (149 watts):
Duration:      1:00:00 (1:01:22)
Work:          535 kJ
TSS:           60.9 (intensity factor 0.781)
Norm Power:    216
VI:            1.45
Distance:      17.774 mi
Min    Max    Avg
Power:           0    605    149     watts
Heart rate:      0    182    136     bpm
Cadence:         29    134    96     rpm
Speed:           0    32.1    17.8     mph
Pace             1:52    0:00    3:23     min/mi

CdA-Crr.xls

Dave. Check this out when you get a chance.