2012 Mt. Buller Road Race

Detail: A 47km Road Race from Mansfield to the summit of Mt. Buller with 1 major climb. The final 15km rises 920m with an average incline of 6.1%.

No masters divisions, racing B grade.

Top of Buller..  c/o Marisa Farrell

Working the night before = on the phone until midnight. No sleeping until 1am. Up at 5:10am. Drive.. Coffee, Drive..


Chilly morning, long queue for registration.. Getting a bit nervy - 1st road race of the season..


Struggled with the bike number as usual (all mental - perfectionist not coping with square peg & round hole). I like the sticky paper much better..

Turned over some laps of the Mansfield CBD as warm-up.

Race time. (I had until recent days been without power meter for a month. After about two weeks my panic/withdrawal subsided and I fell back into a hybrid groove of old+new training ways. I had been using HrTSS to track CTL and this has been a satisfactory substitute for bigger picture stuff, but pacing efforts was back to the old PE guessing game. I picked up my Quarq 3 days before the race (distributor proclaims the exsessive wait was for a new unit to arrive in country with updated hardware) and had only a couple of rides pre-race to kind of get my eye back in. No testing for over a month & not 100% sure where my fitness is at.. )


To the foot of the climb:
With the odd NRS level rider in B grade, and lots of kids half my age - I was ready to get my legs ripped off. There was wind, but I'm not sure which direction it was predominantly blowing from. Maintained position top 10 at all times, covered attacks. Surprised at how lumpy the course was - elevation profiles I had seen pre-race do nothing to convey this. Very early on there were a couple of committed attacks on flatter terrain which were shut down pretty quickly. After this the pattern evolved that riding was to a tempo until encountering lumps, and lumps = full gas. Two did get away 3/4 of the way along - but fell back into to the bunch (looking pretty haggard) after melting under the heat of 5 minutes x undulations + winds.


Lap 1 (to foot of climb):
Duration:   56:06
Work:       739 kJ
TSS:       94.7 (intensity factor 1.011)
VI:         1.22
Pw:HR:       1.57%
Pa:HR:       10.06%
Distance:   32.319 km
Elevation Gain:     429 m
Elevation Loss:   95 m
Grade:     1.0 %  (335 m)
Min Max Avg
Heart Rate:   100 180 154 bpm
Cadence:     18 133 94 rpm
Speed:       19.3 68.1 34.5 kph
Pace         0:53 3:07 1:44 min/km
Altitude:     290 625 424 m
Crank Torque: 0 74 21.5 N-m
Temperature: 13 15 14.4 Celsius


This section of the race didn't seem so taxing at the time, but intensity factor of 1.011 tells another story. So how did NP get so high?
If the general definition of a "match" is 1min+ at 120%+ FTP, then I didn't really burn many on the way to Buller.
This section of the race did take it's toll, and due to the multitude of smaller undulations over what was an an on-average positive gradient - I'll redefine a match here to be 20sec+ at 150%+ FTP.
Within these parameters we have 13 matches burnt at 150%+ FTP for 25-60sec duration. Much shorter but higher intensity efforts than a traditional match - but burning 'em at an average rate of one every 4 minutes over the 52 minute period.


The climb:
Full gas from the toll booth. Two minutes later I eased off - letting the head of the race roll on up the road. Cramp in left calf some minutes later. I was frustrated with the cramp, it subsided after a couple of minutes and I spent the rest of the climb feeling positively slow. 


Lap 2 (climb):
Duration:   52:32
Work:       794 kJ
TSS:       82.2 (intensity factor 0.969)
VI:         1.02
Pw:HR:       3.59%
Pa:HR:       10.71%
Distance:   15.143 km
Elevation Gain:     921 m
Elevation Loss:   0 m
Grade:     6.1 %  (922 m)
Min Max Avg
Heart Rate:   160 175 165 bpm
Cadence:     19 114 81 rpm
Speed:       0 34.2 16.1 kph
Pace         1:45 0:00 3:44 min/km
Altitude:     625 1547 1095 m
Crank Torque: 0 63.1 30.1 N-m
Temperature: 14 16 14.7 Celsius


Buller village was perfect for post-race basking in and amongst the alpine vistas. Ride back to Mansfield for a bite to eat was a great way to finish the morning.


In hindsight - disappointed at the slow rate of ascent during final climb, but in the context of the entire effort it seems more Ok.
On the up side, 1:48:59 at IF 0.99 does suggest fitness improvements while the PM has been absent - so time to test and lock-in new numbers.


Entire workout:
Duration:   1:48:59
Work:       1534 kJ
TSS:       177.3 (intensity factor 0.99)
VI:         1.12
Pw:HR:       -7.29%
Pa:HR:       56.36%
Distance:   47.556 km
Elevation Gain:     1354 m
Elevation Loss:   95 m
Grade:     2.7 %  (1260 m)
Min Max Avg
Heart Rate:   100 180 160 bpm
Cadence:     18 133 88 rpm
Speed:       0 68.1 25.5 kph
Pace         0:53 0:00 2:21 min/km
Altitude:     290 1550 751 m
Crank Torque: 0 74 25.6 N-m
Temperature: 13 16 14.6 Celsius


Thanks Cycling Victoria and Mansfield Mt. Buller Cycling Club.
Enjoyed this outing. Good training for the Baw, spectacular weather, great (tough) little course, good company, great climb. Dare say I'll be back next year.

Full Results

BBN Track: 04/02/2012

Summer of Track at BBN. B grade. Format: Scratch, Handicap and Motor Pace.

Scratch: 15 Laps. Rider at front of paceline broke early - I (2nd wheel) chased him down - shouldn't have - break would never had lasted. 3 laps to go x2 riders jumped off the front - I chased them down (yes, I do chase everything) - then the 'ol 1-2 played out - feeling the pressure after the chase I put my head down and immediately jumped as the counter attack came past. Held 3rd place until final meters - rider came around me. 4th Place.

Handicap: 6 Laps (combined A/B). Full gas until group had formed that could work with - back markers came around 3/4 lap to go - I held on but got boxed in as they came around - think was 3rd place B grade. ? Place.

Motor Pace: 15 Laps. By 8 laps remaining I felt the pace was hot and maybe faster than normal, or I was more fatigued than normal. I was considering how everyone else was feeling, and thought a few might be dropped (I didn't look back). 2 laps to go I rolled off the back of the derny and looked down - a quick double take moment followed as there was only x1 rider left on my wheel - now we were down to a race for 1st or 2nd. 1.5 laps to go derny pulls off - other rider rolls through. I pull 1/2 lap turn and signal for other rider to roll through - he won't come by. Head down for 1/3 more lap - other rider attacks, I didn't have enough gas to get on his wheel. Other rider holds to win. 2nd Place.

3rd overall.

I have a tendency to chase moves when it's not warranted - got to put a lid on that urge. Anyways, it's all good training. The format of these races is too short for any sort of enduro engine to be able to shine - so maybe it's good I keep voluntarily driving myself into the red - more lactic bang for my enduro buck..

Log: 03/02/2012

03/02/2012 

In a hole, climbing out..

The "Paperclip"

My Quarq CinQo wouldn't pair with my Edge 500 on Wednesday. It worked Tuesday, end every other day before that. I was irked, but felt that there was a chance it was a battery contact issue, magnet, or battery charge issue. I had no time to troubleshoot - had left the house to race at Kew Blvd and left myself no time to spare..

The race itself was just plain painful. I was now feeling the cumulative fatigue of the previous week. My throat was burning and unusually dry for most of the race and I was concerned I was tasting the beginnings of a viral onslaught. Big effort just to hang in the initially large but gradually diminishing pack. Ave speed (no power) was similar to previous weeks that had tended to yield an NP of ~290 watts. It always seems high to me - (NP for crit at that particular circuit) at 4.5 watts/kg, but on the other hand, it never feels easy..

Chapeau to Brendon "Barney" Mahoney, new recruit to 6am-er ranks - on his 3rd place in the BGrade race. I didn't see much of Brendon as I see-sawed my way up and back through the peloton - throat on fire and praying for death, but he clearly handled himself nicely over the duration..

Thursday I took a nice easy ride out to pick up my new saddle - feels Ok, will def need to work on the position to get it just right.

Thursday night I removed the Quarq after trying all suggestions in the troubleshooting section of the user's manual, and finding no relief from the ANT+ radio silence. Took it back to the place of purchase. Please be only a week on turnaround of a new unit.. Please.. (I understand that the distributor will replace the spider).

I also got to wrenching on Thursday night - making sure my old ride, affectionately known as the "Paperclip" is ready to assume the role of main ride while sad Quarq unit is gone away. The Paperclip is a circa 2006 TCR Advanced frameset- which is no piece of junk, and was ridden in the professional peloton back in the day - but I have got to say, compared to more contemporary carbon framesets - this ol girl just bends like a paperclip - even under my hardly overbearing ~64kg self.

Today I just took it easy on the bike, no Friday Muntanyes - still little tired. I'll see if Ol wants to race track tomorrow, and make a call on that front based on his response..

Log: 30/01/2012

Training Principles - 7:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Rest.
"Progress, i.e., improved fitness, cannot be achieved if there is not sufficient time and rest between workouts." Howe


A week in the Vic Alps:

25/01/2011 - Road | Muntanyes

Mt. Hotham (Bright --> Return)..

    Duration:      5:49:23
    Work:          2795 kJ
    TSS:           273.5 (intensity factor 0.803)
    Norm Power:    213
    VI:            1.18
    Pw:HR:          22.24%
    Pa:HR:          -28.42%
    Distance:      115.638 km
    Elevation Gain:        1910 m
    Elevation Loss:       1874 m
    Grade:         0.0 %  (36 m)
        Min    Max    Avg
    Power:           0    584    181     watts
    Heart Rate:      74    168    130     bpm
    Cadence:         19    126    81     rpm
    Speed:           0    76.3    19.5     kph
    Pace             0:47    0:00    3:04     min/km
    Altitude:        316    1858    1115     m
    Crank Torque:    0    69.9    21.8     N-m
    Temperature:     13    36    20.9     Celsius

Top of Hotham, looking toward Falls Creek

What can I say, Hotham is a fantastic climb and the conditions today were nothing short of spectacular. Clear skies and 20c at the summit - virtually no wind..

I rode this climb somewhere close to full gas, but didn't completely turn myself inside out knowing there is a weeks climbing in the Vic Alps ahead.

My time for the actual ascent was 1:30:48 - just short of the sub 1:30 that I was aiming for.

Quick update:- Noticed there are x2 Hotham segments defined at Strava, so depending on which one you define as the "real" Hotham you can apply the appropriate time: Mt Hotham Mount Hotham

Happy with "the" time - it's a challenge pacing yourself over a 1.5 hour uphill ITT, but the lay of the ascent helps the rider to mentally segment the climb into x3 ~10km chunks.

Will be back on this particular road come November (Stratford to Dargo KOM )...

26/01/2011 - Road | Muntanyes
Tawonga Gap Repeats..

Entire workout (146 watts):
    Duration:      4:15:06
    Work:          1747 kJ
    TSS:           149.7 (intensity factor 0.676)
    Norm Power:    179
    VI:            1.23
    Pw:HR:          100%
    Pa:HR:          100%
    Distance:      74.759 km
    Elevation Gain:        1548 m
    Elevation Loss:       1583 m
    Grade:         -0.0 %  (-34 m)
        Min    Max    Avg
    Power:           0    465    146     watts
    Heart Rate:      90    157    130     bpm
    Cadence:         16    123    74     rpm
    Speed:           0    71.7    17.2     kph
    Pace             0:50    0:00    3:29     min/km
    Altitude:        277    851    509     m
    Crank Torque:    0    59.3    19.1     N-m
    Temperature:     12    31    23.2     Celsius

An easier day today - 1x Tawonga-A & 2x Tawonga-B with a coffee at Beauty in the mix.


27/01/2011 - Road | Muntanyes
Mt. Buffalo (Bright --> Return)..

Entire workout (159 watts):
    Duration:      3:29:09
    Work:          1854 kJ
    TSS:           197.3 (intensity factor 0.788)
    Norm Power:    209
    VI:            1.31
    Pw:HR:          23.81%
    Pa:HR:          -28.66%
    Distance:      83.725 km
    Elevation Gain:        1341 m
    Elevation Loss:       1299 m
    Grade:         0.1 %  (44 m)
        Min    Max    Avg
    Power:           0    453    159     watts
    Heart Rate:      60    166    121     bpm
    Cadence:         19    118    81     rpm
    Speed:           0    63.8    23.6     kph
    Pace             0:56    0:00    2:33     min/km
    Altitude:        262    1323    642     m
    Crank Torque:    0    67.6    18.9     N-m
    Temperature:     14    24    18.2     Celsius

I rolled out early and caught the local bunch intending to ride out over Tawonga Gap. Gave my best wishes to Richard Reid for his 200km ITT (Audax Alpine Classic 200) on Sunday. I stayed with the group to the turnoff for the gap, then doubled back to the base of Buffalo - giving me 60 minutes warm-up before commencing the climb.

My legs were not entirely dead, but certainly a little heavy from the previous days of training. Was definitely wise to warm up for the hour, and I still found myself circling at the base (procrastinating) - worrying about whether I had the physical and mental grit to put in a solid 60min TT on this fine morning. Had been 2 years since I had last climbed Buffalo and didn't really recall much about the climb (always/only ever climbed Buffalo at the end of an AAC200 = too delerius to really take it in).

Climb was well paced - false flat was much shorter than I recalled. Theme of the week was now taking shape: I had a vague Idea that I wanted to go sub 60min, my ascent took 1:00:23. Needless to say, I'd like to come back and hit this with fresh legs next time.


28/01/2011 - Road | Muntanyes
Mt. Buffalo - Father/Son..

Ol and I have been training for his Buffalo ascent from early December 2011. Plenty of 1in20 reps for the young fella, and lots of planning/discussion. 

Mt Buffalo (to the Gap):

Distance	18.5 km
Avg Grade	5.4%
Elev Gain	1,004 meters

Glorious early morning sunshine

Entire workout (81 watts):
    Duration:      4:07:29
    Work:          925 kJ
    TSS:           46.3 (intensity factor 0.388)
    Norm Power:    103
    VI:            1.26
    Pw:HR:          42.23%
    Pa:HR:          -122.27%
    Distance:      42.013 km
    Elevation Gain:        1096 m
    Elevation Loss:       1049 m
    Grade:         0.1 %  (46 m)
        Min    Max    Avg
    Power:           0    456    81     watts
    Heart Rate:      87    181    142     bpm
    Cadence:         19    113    50     rpm
    Speed:           0    50    9.8     kph
    Pace             1:12    0:00    6:09     min/km
    Altitude:        307    1345    909     m
    Crank Torque:    0    56.4    15.8     N-m
    Temperature:     18    29    22.7     Celsius

3/4 to the saddle..

Finally the big day had come, & it was another gorgeous morning in the beautiful Vic Alps.
I was really hoping that Oliver would successfully complete the climb - after such a long build up I didn't want to see the lad disappointed and potentially discouraged.

Our training had been based around higher intensity climbing in Melbourne (Dandenongs) - threshold work in ~30min blocks - this equated to Ol holding ~125-130 watts by my PM, and a HR of ~175-180bpm.

For the Buffalo climb I paced Ol at 100 watts, with a HR of 145-150, and we broke this work down into 2km blocks - resting in between - eating, drinking, chatting, and taking in the awesome vistas.

The climb itself took about 2 & 3/4 hours - but the time really flew, we were having a ball. At the Chalet there was some celebration, more sight seeing and resting.

At the Summit!!

A huge congratulations to Ol - a big accomplishment for a 10yo, and so glad that what eventuated was a great adventure, and not an epic struggle :)
A great lesson illustrating to the young man that with planning, diligence and consistency you can achieve even the most daunting of goals.

Ol plans to keep training and racing for the coming year - and may aim to complete the ride again next year, this time from Bright & return.

One of my fave mountain top vistas, from the Chalet lookout..

29/01/2011 - Road | Muntanyes
Audax Alpine Classic - 140 (Bright --> Mt. Beauty&Return, Bright --> Mt. Buffalo&Return)..

Entire workout (146 watts):
    Duration:      7:08:44
    Work:          3024 kJ
    TSS:           295.1 (intensity factor 0.721)
    Norm Power:    191
    VI:            1.31
    Pw:HR:          -0.5%
    Pa:HR:          11.63%
    Distance:      140.473 km
    Elevation Gain:        2583 m
    Elevation Loss:       2502 m
    Grade:         0.1 %  (83 m)
        Min    Max    Avg
    Power:           0    651    146     watts
    Heart Rate:      50    172    111     bpm
    Cadence:         18    126    74     rpm
    Speed:           0    62.2    19.2     kph
    Pace             0:58    0:00    3:08     min/km
    Altitude:        348    1531    779     m
    Crank Torque:    0    74.7    19.0     N-m
    Temperature:     16    36    24.4     Celsius
 

A nice roll around the Alpine Classic 140 course with some friends.

For fun I attacked Tawonga-B hoping for a sub 25min, could only manage 25:25.
I lost concentration a little in the middle section, but all up it was a solid effort on some fairly tired legs.

Lap 2 (Tawonga-B):
    Duration:      25:25
    Work:          434 kJ
    TSS:           49.4 (intensity factor 1.076)
    Norm Power:    285
    VI:            1.01
    Pw:HR:          9.61%
    Pa:HR:          8.22%
    Distance:      7.569 km
    Elevation Gain:        470 m
    Elevation Loss:       0 m
    Grade:         6.2 %  (472 m)
        Min    Max    Avg
    Power:           0    440    283     watts
    Heart Rate:      120    172    164     bpm
    Cadence:         49    101    82     rpm
    Speed:           8.8    28.1    17.1     kph
    Pace             2:08    6:49    3:30     min/km
    Altitude:        506    978    745     m
    Crank Torque:    0    52.3    33.1     N-m
    Temperature:     24    25    24.2     Celsius

21/01/2011 - Road | Muntanyes
Tawonga Gap Repeats..

Sullivan's Lookout

Entire workout (168 watts):
    Duration:      2:26:42
    Work:          1315 kJ
    TSS:           116.1 (intensity factor 0.737)
    Norm Power:    195
    VI:            1.16
    Pw:HR:          -8.54%
    Pa:HR:          -7.82%
    Distance:      53.839 km
    Elevation Gain:        1002 m
    Elevation Loss:       1048 m
    Grade:         -0.1 %  (-44 m)
        Min    Max    Avg
    Power:           0    386    168     watts
    Heart Rate:      60    148    117     bpm
    Cadence:         21    161    81     rpm
    Speed:           0    60.8    21.6     kph
    Pace             0:59    0:00    2:46     min/km
    Altitude:        330    901    599     m
    Crank Torque:    0    55.4    20.3     N-m
    Temperature:     11    20    13.8     Celsius


Rested on Monday, today some more climbing, but zone3 work to keep the engine running while facilitating some further unloading.
Heavy fog in Bright on depart. At the top of Tawonga Gap the low lying fog was being blown up the mountain and out off the Kiewa Valley side - absolutely beautiful morning..

Fog at top of Tawonga..

6 Days of riding: 530km horizontal, 10,600m vertical. Great start to build block leading into Autumn racing.

BBN Track: 21/01/2012

23/01/2012 - Track | Race

Ol - Thurs night training

Summer of Track at BBN. B grade. Format: Scratch, Elimination Pursuit and Points Race.

Scratch: 15 Laps. Pretty sedate and orderly for 1st 3min. Kevin Murphy surged from the front at the 3:00 mark and I stuck to his wheel. Kev peeled off and pulled into a gap that had formed mid pack. I pulled my turn and rolled off to the back - pace settled down again. At 4:30 Rob Monteath attacked off the front and there was a period of off/on surging to chase back for about 60sec - somewhere toward the back of the paceline I just stayed with the surging, not overly concerned as there were still 4 or so laps remaining. With 1 lap to go the field was all together & I was around 4th wheel - an attack was launched from the front and I followed, holding my position until 30 meters to go where I came around into 3rd place and held it across the line. 3rd Place.

Elimination Pursuit: (Starting positions - riders staggered around the track. Aim: Do not be overtaken. If you are overtaken - you are eliminated. Every rider you overtake is eliminated.)

From the starters whistle I jumped quickly across to the wheel of the rider in front. Trying to hold it together after the initial red hot effort I kept an eye out behind for any riders catching - no immediate threats. Decided to sit on my front man and let him do the work of chasing the next rider down until there was a real threat from behind - then I'd then eliminate my front man and try to hold off the threat from the rear. After what seemed to be an eternity (at 2:50) my wheel in front was spent - still no threat from behind. I pulled around and settled into a fast tempo - was a ~70meter gap to next rider ahead (Zach MacLeod). Before long we were the last two riders remaining, and 3 laps were called. I strapped on my pain face and smashed out a maximal effort for the 3 laps - now riding solo, the strong headwind on the back straight was haenous, but I slowly gained on Zach and held it together for the win. 1st Place.

Points Race: 18 Laps. Legs bit spent now.. Sprints were at 11, 4 and 0 laps. I thought I crossed the line a comfortable 3rd for the first sprint - but in final results the commissar didn't see it that way. Next two sprints I think was 5th and 4th. Just no more punch in the pins... No place.

2nd overall.

Finally I have changed my gearing for the outdoor track (90.6 --> 86.4) & I think it's paying dividends. No longer have that feeling of not being on top of the gear - particularly in sprints. I think when I moved to 90.6 it was for racing at DISC and I was about 5kg heavier. I have to now persisted with this rollout all summer (outdoors) - which was pretty silly (strength work??)..

Chapeau to Brad James for a massive 2 lap effort off the front in A grade scratch race - nearly holding off the strong field in hot pursuit to the finish line!

Wishing Oliver, Connall & Sam a speedy recovery after a touch of wheels in F grade brought the boys down.

Full Results

HCC Criterium: 04/01/2012

04/01/2012 - Road | Race

New year opener at HCC - Kew Boulevard. B grade. Format: 35min +3 laps.

Beautiful night - mild and clear. A little headwind down back straight - nothing of major significance.

Small field of 10 or so riders - quite uneventful until interim sprint. I made a semi-spirited attempt to chase the only rider that seem determined to win the sprint (Boomchicka) in case he wanted to carry on over the hill and perhaps ride away - which he didn't do, so - all back together and the laps ticked over until it was called for 3 to go.

Only 4/10 riders were working from the front, myself included. Nobody wanted to work & it took a considerable amount of slowing to get anyone to come through. The pace was fairly pedestrian on the night, things hotted up for the final 3 laps - I was 3rd wheel into the final corner (hairpin) and crossed the line 7th. Yes, 4 people came over me in the sprint... Well, it seems they sprinted anyway :)

I'm no crit machine at the best of times - but as they say - train your weaknesses. I'll keep coming back 'cos when it's all said and done, it's a solid workout...


    Duration:      39:23
    Work:          529 kJ
    TSS:           74 (intensity factor 1.066)
    Norm Power:    283
    VI:            1.26
    Pw:HR:          10.06%
    Pa:HR:          0.64%
    Distance:      24.545 km
    Elevation Gain:        167 m
    Elevation Loss:       169 m
        Min    Max    Avg
    Power:           0    780    224     watts
    Heart Rate:      127    179    165     bpm
    Cadence:         20    125    98     rpm
    Temperature:     22    25    22.6     Celsius

BBN Track: 07/01/2012

07/01/2012 - Track | Race

New year opener at BBN. B grade. Format: Scratch, Progressive Points and Motor Pace.

Scratch: 15 Laps. Very steady tempo for 13 laps. Was at the front of the paceline with 2 laps to go and when peeling off folded back 3/4 of the way and waited in the wings. 1.5 laps to go I jumped and held off the bunch until ~15m remained - Barry Woods and Jono Dent came around me. 3rd Place.

Progressive Points: Poor judgement saw me earn no points here. Jono Dent jumped early to start collecting some of the early points and was consolidating a sizable gap on the rest of the field. I took it upon myself to chase him down (dragged the field along with) and left myself pretty empty for the remainder of the race. I chased fast - I don't know why.. 0 Points.

Motor Pace: 15 Laps. 1.5 laps to go the derny pulled off, a few riders pulled level across the track. Everyone watching everyone else. I jumped as hard as possible and led for the lap. With 1/4 lap remaining Rob Monteath came around and started to get a good gap on me, but I held off remainder of the field to cross the line 2nd Place.

3rd overall. Reasonable result considering the points race bungle.

Log: 27/11/2011

Training Principles - 6:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Reversibility.
"Just as fitness gains (adaptations) occur at a certain rate in response to training, so too does
the loss of fitness follow a predictable time course in response to inactivity or a reduced training load. 
This must be accounted for upon a return to training after injury or illness, during the transition to the off-season, and when tapering/peaking, which is defined as strategic manipulation of training variables to enhance or accentuate supercompensation and produce peak performance for selected events. " Howe 


26/11/2011 - Road | Muntanyes

Kinglake..

    Duration:      4:52:17
    Work:          2449 kJ
    TSS:           321.9 (intensity factor 0.854)
    Norm Power:    226
    VI:            1.48
    Pw:HR:          4.56%
    Pa:HR:          10.42%
    Distance:      107.519 km
    Elevation Gain:        1534 m
    Elevation Loss:       1549 m
    Grade:         -0.0 %  (-14 m)
        Min    Max    Avg
    Altitude:        58    574    194     m
    Crank Torque:    0    117    16.8     N-m
    Temperature:     10    16    12.5     Celsius

No real rain to speak of after the deluge the previous evening. Very wet roads and high humidity/drizzle saw us hit the bottom of the KL climb pretty waterlogged from the hips down - but it wasn't really cold, so no real fuss. Just the one KL ascent this morning, it was a spirited effort, and happy to have sustained ~4.45 watts/kilo for the duration (this signifies a consolidation of good progress for me). Good to have Power/HR decoupled by <5%, Joe would be pleased..

Perhaps a well executed taper next week might yield a minor performance increase - but for all intensive purposes, the ToB prep is done.. Whew!..

Quick Stats:

    Weeks 15

    Distance 5263km

    Climbing at FTP+ 1467min

    Body Weight -5kg

    Ascent 45794m (actual climbs - not bumps in the road on the way to climbs)

    FTP(20min) +18.7% (from output achievable after Ballarat accident & assc. break)

Log: 26/11/2011

Training Principles - 5:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Balance.
"“Variety” is often cited as a training principle, but it is often desirable for training composition to vary little for weeks on end (such as a period of aerobic conditioning), and while it is important to avoid boredom and remain motivated, variety simply for its own sake can produce sub-optimal training.
Instead, it is better to strive for optimal balance in a training program, which depends on the event being prepared for as well as rider characteristics.  For instance, if preparing simply for a long, flat, relatively “isopower” time trial, an appropriate training balance will include little anaerobic capacity training, if any at all.  At the other extreme, competitors in the 4,000 meter team pursuit must strive for the most nearly “perfect” combination, or comprehensive balance, of anaerobic, maximal aerobic, and threshold capacities, plus adequate neuromuscular power – after a period of rather unvarying aerobic conditioning
which is identical to that needed by road competitors.

More generally, periods of competition must be balanced with structured training.  Racing (especially criteriums) and group rides impose specific neuromuscular demands as well as wide, rapid variations of intensity that structured training does not normally replicate, leading some to place excessive emphasis on the notion that ‘the best training is racing,’ however, it is not as effective as 2-3 hour steady-state tempo rides or long (40-60 minute) intervals at lactate threshold in creating consistent aerobic demand and increasing muscle respiratory capacity.  After a period of competition, aerobic endurance and lactate
threshold need rebuilding through structured workouts." Howe 


It's about 10 days between posts. Have been maintaining the general principles put forward in plan for the closing weeks of prep. Maintain aerobic engine, some speedwork, more climbing, and Vo2 work. CTL ~120 & ATL is not crazy high. Just doing enough to maintain some elements (slow responding), and sharpen others (quick responding).


26/11/2011 - Trainer

AeT..

    Duration:      1:00:04
    Work:          617 kJ
    TSS:           46.8 (intensity factor 0.687)
    Norm Power:    182
    VI:            1.06
    Pw:HR:          6.79%
    Pa:HR:          3.99%
    Distance:      29.564 km
    Elevation Gain:        18 m
    Elevation Loss:       0 m
    Grade:         0.1 %  (20 m)
        Min    Max    Avg
    Power:           4    255    171     watts
    Heart Rate:      68    157    135     bpm
    Cadence:         49    136    83     rpm
    Speed:           15.2    35.1    29.5     kph
    Pace             1:43    3:57    2:02     min/km
    Altitude:        167    187    179     m
    Crank Torque:    0    37.7    20.1     N-m
    Temperature:     19    19    19.0     Celsius

Kinglake in the lead..

Vo2/hill repeats yesterday - am not entirely depleted today - but want to be fresh for a longer, more intense session tomorrow. Looking at the Poll, Kinglake & Flat Rock Rd route has won. Much to my delight - this is just what the doctor ordered.

Log: 15/11/2011

Training Principles - 4:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Progressive Overload.
"The story of Milo of Croton from the 6th century B.C. illustrates this principle perfectly.  Every morning, according to legend, this greatest of ancient Greek athletes of would lift a
young calf overhead and carry it across a pasture.  As it grew, Milo lifted a little more each day, until he could carry the full-grown bull.

Similarly, training adaptation, and hence improved performance, is induced by stress loads that “challenge” the body (exceed existing fitness levels) and fatigue it to an appropriate degree (see Seth Hosmer’s fine summary of the workout/recovery cycle for more).  As an old and fundamentally useful maxim runs, “Train where you are, or slightly beyond, not where you want to be.”  In response, and after adequate rest/recuperation, the body’s plasticity allows it to “defend” itself, and “supercompensate” or rebound to reach a higher level of fitness.  It is in quantifying the imposed stress load, especially at higher/variable intensities, that power-measuring devices and analysis software are most useful." Howe 


15/11/2011 - Velodrome

Threshold work (SST). Hot out today - felt difficult, high HR & low Power..

    Duration:      1:23:09
    Work:          723 kJ
    TSS:           68.8 (intensity factor 0.707)

    Distance:      38.472 km
    Heart Rate:      76    169    136     bpm
    Cadence:         31    182    94     rpm
    Temperature:     21    30    28.1     Celsius 

15/11/2011 - Road

Recovery with Ol.. 

    Duration:      36:35
    Work:          116 kJ
    TSS:           6.9 (intensity factor 0.339)
    Norm Power:    92
    VI:            1.72
    Pw:HR:          n/a
    Pa:HR:          n/a
    Distance:      9.524 km
    Temperature:     24    27    25.4     Celsius

Log: 14/11/2011

Training Principles - 3:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet. 

Periodization.
"Training programs are organized by periods of time, each with a specific purpose and
emphasis, the aim being to make performance consistent and predictable while preventing overtraining and injury, by applying the appropriate training stress, in the proper amount, at the proper time, thus avoiding excessive and rapid changes in training load and its three variables (frequency, duration, and intensity). This process is often likened to the structure of a pyramid, perhaps Aztec or Mayan rather than Egyptian, since the targeted event or period of competition is more accurately represented by a plateau rather than a
classic peak.  Another analogy might be to higher education, where introductory courses that are broad in scope provide the basis for advanced courses where knowledge is applied more narrowly, as related to a particular area.

Similarly, physical training proceeds from general (i.e., aerobic) to specific conditioning, while overall training stress must be increased gradually, consistently, and incrementally.

Typical designations for the pre-season preparation period are “Base” (or “Foundation”), “Build,” and “Specialization,” followed by periods of competition and recuperation/rebuilding, then finally off-season phases of “Stabilization” and “Maintenance.”" Howe

14/11/2011 - Trainer

20min Recovery..

Log: 13/11/2011

Training Principles - 2:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet.

Specificity.

"This  exists  in  varying  degrees; stated  in  the most  general  terms, to  get  better  at  a  given activity, you must do  that activity, e.g,  riding  the bike  is more specific  to cycling  than  running  is, even though  both  have  similar  training  effects.   Thus,  “supplemental”  training  activities  (e.g.,  cross-country skiing,  speed  skating,  running,  etc.)  should  be  limited  to  periods  of  injury  and  “active  recuperation” during the off-season.

Aerobic conditioning (base training) consisting of prolonged (90 minutes-4 hours), moderately intense, fairly steady-state rides is specific to all road competition, but to optimize performance in a given event, you must train (stress) the systems that underlie it in a way that more closely mimics event demands.

Thus, after a sufficient period of base conditioning, training becomes more specific, i.e., narrowly focused or specialized in reference to the task (event) being prepared for as it draws near: to get ready for a longer (30+ minute) time trial, do long (~20 minute) repeats at threshold intensity on a course like the race route (the actual course is best, if possible); to be able to bridge gaps or prepare for prologue TTs, shorter (1 minute) intervals at ~150% threshold power are indicated; to improve at climbing, climb hills of similar grade and length to those you will encounter, etc.  

A broader concept may be simulation, which includes specificity but goes beyond it in attempting to duplicate race conditions, as well as physiological demands, as closely as possible.  What is the general lay of the course, and what are the particular characteristics?  Where does the road narrow?  What are the road conditions?  What is the weather forecast?  Is it likely to be rainy, hot, cold, sunny, cloudy?  What are the prevailing winds, and where are they most likely to be a factor?  What is the elevation range of the
race course?  What time of day do you normally train, and when does the race take place?  Have you prepared in these conditions?" Howe

13/11/2011 - Road | Muntanyes

Warburton ice-creamery was closed when I arrived this morning. I took another approach at getting x2 scoops..

Today's hostess with the mostess - Ms. Donna Buang

Beautiful weather and good company rolling with Fausto, Mal, Stuey and Ray.

    Duration:      4:19:23
    Work:          2075 kJ
    TSS:           224.2 (intensity factor 0.735)
    Distance:      85.847 km
    Elevation Gain:        2243 m
    Elevation Loss:       2221 m
    Heart Rate:      63    170    128     bpm
    Temperature:     15    26    18.5     Celsius

13/11/2011 - Road

Recovery with Ol.

    Duration:      33:32
    Work:          109 kJ
    TSS:           8 (intensity factor 0.382)
    Distance:      7.557 km
    Temperature:     22    23    22.7     Celsius

Log: 12/11/2011

Training Principles - 1:

Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet.

Individualization. 
"Training prescriptions must be shaped by the fact that different individuals may respond
in significantly varying degrees, and have varying recovery needs, for a given workout or training load. Other factors to be taken into account are age, training status/history, individual characteristics (e.g., strengths and weaknesses, as assessed with Power Profiling), weather, training opportunities (e.g., local availability of roads/trails, terrain, traffic), work schedule and other responsibilities, competitive priorities and preferences (which races you want to do well in, which you want to use for training, and which you enjoy the most, since motivation will determine how diligently you train), role within a team, etc." Howe

12/11/2011 - Road

AeT.

    Duration:      1:29:32
    Work:          701 kJ
    TSS:           54.4 (intensity factor 0.606)
    Pw:HR:          -12.04%
    Pa:HR:          -0.18%
    Distance:      35.25 km
    Elevation Gain:        441 m
    Elevation Loss:       430 m
    Cadence:         30    218    91     rpm
    Temperature:     20    30    27.1     Celsius


Recovery.

    Duration:      40:20
    Work:          102 kJ
    TSS:           8.1 (intensity factor 0.35)
    Distance:      7.515 km
    Elevation Gain:        69 m
    Temperature:     24    26    25.9     Celsius

Muntanyes tomorrow. Hoping legs are not too DOMSy from efforts over previous few days.

Log: 11/11/2011

11/11/2011 - Road | Muntanyes 

Climbing Vo2max/Threshold intervals:

  x3 15 minute sets with 10 min RI:

    3min @100% FTP

    2min @110% FTP

    3min @100% FTP

    2min @110% FTP

    3min @100% FTP

    2min @110% FTP

I could feel the intervals from the last 2 days in my legs.

1st set was tidy and to the numbers - last two were progressively more messy. Hit the targets but it was tough. Have enjoyed the change to the climbing workout, and it/variations thereof will become steady diet for the next few weeks. Need to go by feel, but once I feel I'm nailing the 45 minutes (if that happens!?) I'll change things up incrementally..

    Duration:      3:09:04
    Work:          1735 kJ
    TSS:           196.3 (intensity factor 0.791)
    VI:            1.39
    Distance:      76.217 km
    Elevation Gain:        1361 m
    Temperature:     15    24    18.8     Celsius


Friday night in the traffic - what a sad state of affairs. People yelling, spitting.. What has our society become reduced to? No basic respect or common courtesy to fellow citizens - just contempt, open & fuming contempt. What a sad state of affairs...