Weekend Reflections

Some reflections after this weekend of racing...

1. Things like the duel with Mark at the end of Sunday's race is part of the reason cyclocross is so cool. Not only is it a very physical race, but it's also tactical. I think moreso than mountain bike racing (at least, at my level).

2. The big differences between my races Saturday and Sunday were my focus and my relaxation. I did a much better job of staying focused on what I was doing Sunday and "staying on the boil". I was also more relaxed on the bike Sunday. This is why I flowed really well in some of the corners.

3. What's so different between mountain biking and cyclocross? I looked at my lap times for this weekend compared to some of the guys I race mountain bikes against. On both days I was faster than my mountain biking peers. I use the term "peers" loosely, because most of these guys are consistently faster than me on a mountain bike. Certainly, some of them don't have as much 'cross experience as I do, but some of them do.

4. I'm thinking maybe it's time to do a little upgrading to the bike. Up until this weekend, I've been OK with my aluminum fork. Yes, it's harsh, but the C races were so short that it never bothered me. After this Sunday's race though, my arms definitely were feeling the effects. So, I'm thinking maybe a new carbon fork is in order. I'm also seriously considering making the switch to tubular tires.

Springfield Oaks CX - Sun

For the Sunday race, I got out of the house a little earlier. They didn't change the course too much between the two days, but I still did two warmup laps before the C race. My legs felt pretty tired during the warmup, especially any time there was a little rise.

Saturday night, I decided that I needed to be a little more confident about my racing. There were also a couple of spots on course that I decided I should ride in the drops if they were still there on Sunday.

I lined up near the back at the start again (I actually let fellow Rhinos English Mark and Irish Pete move ahead of me at the start, since they both easily beat me Saturday). The starting pace was definitely slower than Saturday, but I still wound up near the back early in the first lap. As with Saturday, I just tried to keep things steady and smooth. I actually felt stronger during the race on Sunday and my focus was much better.

On Sunday, there were a couple of corners that I really nailed. One in particular was just after the horse barn: I started the corner about 20 feet behind a guy and by the corner exit I was passing him. I just took a better line that allowed me to stay off my brakes and carry my momentum back up the hill. Unfortunately, there were also a couple corners out there that I never felt comfortable with.

Anyway, with about 3 laps to go, I could still see Pete and Mark ahead of me. I wasn't making up much ground, but they weren't totally burying me like the day before. Then with 2 laps to go, I saw I was definitely gaining on Mark (I found out later that he crashed).

I was very close with 1 lap to go; Mark must have decided I was too close, and he suddenly opened up a pretty big gap. I thought it was too soon to really chase, so I just kept my steady pace. I kept gradually gaining, and was getting very close again as we hit the run up. I was thinking I could take him in the next section before the "grunt" hill, but I totally biffed getting my feet into the pedals after the runup! I ended up going down the loose, steep hill that followed with my feet out of the pedals and my rear tire kicking all over the place! That caused me to blow the corner, and I figured that was it, but I caught back up quickly again. I started feeling pretty good about being able to beat Mark at that point.

I got past Mark on the "grunt" hill, and I pushed pretty hard on the rise after that. I'd been dropping people all day here, but Mark stayed with me, and we were pretty much shoulder-to-shoulder. I was on the inside, which was a bad spot for the hairpin into the off-camber section (in hindsight, I should have "drifted" right as we were approaching the corner, so I could take a decent line). Mark took the lead into the off-camber, but he gave me a little space, so we rode the off-camber section shoulder-to-shoulder, with me on the uphill side. (In my opinion, that whole sequence was really freakin' cool!) Mark was now to the inside for the last big right-hander. I'd been passing people all day here too. Mark's line sort of went inside-outside, my line went outside-inside (with less braking) and I carried more speed out of the corner. The corner emptied into the paved finish straight. We were even at the corner exit, but I had more momemtum. From there, I just buried it to the finish and Mark wasn't able to get by me.

So, I ended up 15th out of 27 starters on Saturday. I was really pretty happy with the way I raced, and I was reasonably happy with my placing.

Springfield Oaks CX - Sat

This weekend marked the beginning of cyclocross racing season for me. My first race of the year was Saturday, the UCI Michigan Double Cross at Springfield Oaks. I made the move up to the "killer B's" this year, so I went into the weekend not really expecting great results...

I ended up getting a late start out of the house on Saturday morning... last minute baby and dog duties. The plan was to get there before the C race so I could do an early warmup, so I really had plenty of time. I only got one lap in before they started calling for people to clear the course. I felt OK about it, since I had ridden it a bit the night before too. I did warm-up on course again before my race. Just one note about the C race: I couldn't believe how short it seemed when I was watching it. It definitely felt longer when I was racing it!

I lined up for the start near the back (again, no expectations); there were about 30 people in our race. It was probably just as well I was at the back, since I couldn't get my right foot in the pedal and I bogged down at the start. The race was fairly uneventful. I just tried to pace myself and stay smooth. I was very near the back in the first few laps, but I gradually picked people off as the race went on. Still, I didn't feel particularly strong and my focus wasn't great.

I finished 21st out of 32 starters. It wasn't a great race, but, given that I wasn't sure I was even going to race this weekend, I was OK with it.

Springfield Oaks Pre-Ride

I went out for a couple laps on the course tonight. There were a number of Rhinos there helping to set up the banner. I chatted for a minute, then got on my way. The course was great, Joe Brown did his usual good job setting it up. I just about went off twice, on my easy lap, where the course did something I didn't expect.

On my second lap, I pushed the pace a little bit. I started noticing I was slowly catching the only other two riders on the course. I didn't know who they were, but they didn't have local jerseys. In fact, the guy had on some kind of UCI rainbow jersey. Usually, I'd figure it was a replica and wouldn't think much about it, but, given the caliber of some of the riders in town this weekend, I wasn't sure.

I eventually caught the pair. I was going about 70-80%, they were definitely not working hard. Since it was near the end of the lap, I decided to just hang back a bit. It ticks me off on the trail when people go flying by me on a regular day like we're racing if I'm just putzing around (on the other hand, it also ticks me off when people just sit on my wheel). It just didn't seem right to pass some possible pro's on a pre-ride lap. I suppose they probably wouldn't have cared... unless maybe I passed them and then crashed (a classic move!). Anyway, they pulled off (to change tires?) and I stopped to talk to the Rhinos (who had finally finished hanging the banner). The pair of riders came back and stopped to talk to Jeff for a minute. I then discovered that the guy in the rainbow jersey was Steve Tilford, so I'm sure it was an earned jersey. I didn't catch the woman's name, but my assumption is that she's also a pro. Anyway, cool stuff... I'm getting fired up for tomorrow!

Leg Check

I'm progressing pretty nicely in getting rid of my cold. Still not 100%, but pretty close. Last night, I did a hard trainer ride (on the trainer because we had company over). I still think I'll get crushed this weekend, but I didn't feel totally weak on the bike. So, a big improvement over Tuesday.

I'm going to head out to the course tonight and do a few laps. Just to make sure the bike is ready and to check things out.

I signed up for the race yesterday afternoon. They had the registration set up so you could see the list of confirmed riders... I think this is a cool feature. There were only 5 B-racers signed up when I registered. By this morning, there were a bunch more. Most of my Rhino buddies that were on the fence decided to race the B's rather than the C's. They probably saw my name on there, remembered the way I rode Tuesday night, and thought, "At least I'll beat Keith." I may have to give John a hard time for racing in the C's this weekend...

Health Check

I think I'm finally getting over my cold; it took about a week. I was feeling slightly better Friday and Saturday; good enough that I did some easy riding on the trainer both days. I felt much worse on Sunday though, and I decided not to go to work on Monday. We had some water in the basement with all the rain over the weekend, and battling that probably didn't help my health. Anyway, yesterday, I finally started feeling much better.

So, I decided to go to the Tuesday night club ride at the track. A ton of people showed up; I don't know if it was because of the race this weekend or what, but it was kind of crazy. I actually felt really good on the bike from a technical perspective. I don't know if it was from laying on the couch and watching cycling videos all weekend or what, but I felt super relaxed and super smooth (at least, at low speeds... as the speed went up, I tightened up).

I pushed reasonably hard on the first "interval". It didn't go so well, I felt weak, and I got dropped by the group of my peers. For the other intervals, my plan was to just take it easy and keep working on technique. I definately did not want to take a step backward in terms of health by going too hard for too long. The plan worked OK, except that there were too many people on course. I figured I'd get dropped immediately and would have a clear course to work on. I discovered instead that my 60% effort pace was still faster than most of the beginners' pace. So, I did another 1.5 intervals and then called it a night.

I did the last little bit in the drops. When we were waiting to start the last one, a woman asked me to "feel her brakes". (My wife asked if that was a cycling pickup line? Alas, no, her rear brake was actually a little sticky.) Anyway, it led to a brief discussion on the merits of riding in the drops versus riding on the hoods. I actually like riding in the drops better... I think the bike handles better with the more forward weight distribution and you can get more leverage on the brakes. I just don't do it. The problem is that I'm not used to riding that low, so my back and arms get uncomfortable after a short time. Maybe part of the solution is to raise the bars a little?

Today I feel better still, which is definitely a good thing. I'm going to do some kind of easier ride tonight, try to go hard tomorrow, easy Friday, and then race this weekend. The Thursday ride should give me a pretty good indication of how things will go this weekend.

Long Week

I forgot to mention that I rode the Stony race with a broken shifter (stuck in the middle ring) and a bent front brake lever. I need to a little work on the bike now...

This week was rough. I played hockey Sunday night, which was probably a mistake. Playing after 'cross races isn't too bad, but it's too much after mountain bike races. I also had lots of stress at work this week which didn't help. So, by Tuesday afternoon, I started feeling sick. I didn't ride at all this week until last night. I did a relatively easy spin on the trainer for about 45 minutes. I'm still a little stuffed up today, but I'm getting better. I'll try another easy trainer ride this afternoon. None of this bodes well for the UCI 'cross race next weekend.

In light of my posts about high-intensity training, I'll just comment that I've noticed that pushing the limits on volume will consistently make me sick. Pushing the limits on intensity will burn me out and make me irritable, but I've never gotten sick (that I'm aware of) from too much intensity.

Stony Creek XC

Long time, no post... I'll explain later.

So, Sunday was my last mountain bike race of the season, a cross-country race at Stony Creek. I really only had one main goal for this race, to put in a hard effort. That was my main complaint about my previous race at Pontiac Lake. I got my hard effort in, but my placement was the same as PLRA, 7th place.


I did feel like I had a decent race. I pushed pretty hard in all the open spots, and I rode the singletrack reasonably well. I think my fitness is just not at the same level as the other guys right now. The break I took in the middle of the summer (and not racing too much) probably hurt me. Of course, improving my bike handling would also make an immediate impact...

I ended up 6th in my class for the USAC MTB series. Not really too bad, considering I only did 5 races, one of which I DNF'd.

Maximum Performance for Cyclists

I picked up a copy of "Maximum Performance for Cyclists" by Dr. Michael Ross the other day. It's an interesting book; it reminded me of the Dave Morris book. Despite the title, it doesn't actually hit the physiology material as hard as Morris, but it includes a lot of other stuff. There's an interesting section on bike fit (including measurement of Q-angle, which I hadn't seen before), and it does a better job of laying out what a training plan would look like.




In general, I think the book doesn't go into enough detail on most topics, and it skips some important things. Basically, I think this shouldn't be your only training book. On the other hand, if you're already somewhat knowledgeable about training, I think this book is enough.

So, Dr. Ross is essentially advocating a focus on high-intensity training after a relatively short low-intensity training period. It's been a long time since I've read the Morris book, but I think the approaches are very similar. Unlike some of the "crazy" Internet sites I read, it looks like rides would still be long enough that there should be no problems actually sitting on the bike for 2 hours if you needed to for a race. Longer than that, and maybe you'd want to rethink it.

One thing that Dr. Ross does very well in the book is focus on training goals for a given workout. If your goal is to build mitochondria, or strengthen certain muscle fibers, then you should do a workout optimized for that specific goal. This is something that I lose sight of sometimes. I think it's definitely important to know what you want to accomplish for a given workout.

Even though I'm currently following the more traditional Friel program, I keep looking at the higher intensity programs for a few reasons:

1. Especially now with the baby, my training time is very limited.

2. With the Friel program, I feel like I'm too far out of racing shape for most of the year. For example, I felt like I was only in good shape for 2 of the 5 mountain bike races I did this year (had I done the 7 races I originally planned, it would have been 2 out of 7). For 'cross this year, it will be about 5 of 9. Maybe this is a problem with my planning, but I think that I may be in better racing shape off-peak with a higher intensity program.

3. Intuitively, I question the value of long rides for the type of racing that I do. My mountain bike races are usually around 90 minutes, and 'cross races will be 45 minutes this year for me. So, is it really effective to frequently ride 2+ hours? On the other hand, I feel that my biggest year over year gains come from the Base phases, but maybe that's because I spend most of the year in them.

Anyway, so I'm going to mull this all over a bit. I'm not changing anything for this season, since I've only got 3 months left, but I'm going to consider making a change for next year. Whether it's this program, or Morris, I at least want to take a look again.

Rubber Side Down

Well, since my last post, I've managed to keep the rubber side down on my rides. I didn't get in as much riding over the weekend as I'd hoped, but I am pretty much recovered from my crashes. My legs and arms are still scabbed and bruised, but I'm not sore anywhere anymore.

I rode out at Stony again on Saturday. I know what happened when I crashed on the bridge now. There's a tree just to the left side of the bridge. When I'm leaning a little bit to the left around the corner, I tend to drop my left shoulder a little more near the tree (to make sure I don't hit it, I guess). When the bridge is dry, it's no problem, when it's wet, it's probably enough to put me down.

Saturday, I was working on breaking my habit of braking too much, too early. Just telling myself not to brake doesn't seem to be very effective. Instead, when I felt the urge to brake, I tried telling myself to look up and stick my elbows out. This seemed to work OK, and it gave me something to do.

I made it out to the track last night for cyclocross practice. I'm still pretty rusty on the 'cross bike. There were a number of things that I remembered during the course of the practice. Riding relaxed and light is really important out at Waterford Hills, since the ground is so rough. It took me a while to get back in the habit of thinking ahead a bit with gear selection (ie- shift to an easier gear going downhill, so you can be in the correct gear when you have to pedal back uphill). I also worked on my cornering technique; it's really the same as on the mountain bike, but the narrower tire is a little less forgiving.

A lot of the stuff I need to work on for cyclocross is the same stuff I need to work on for mountain biking. I find it easier to do this work at the track though, maybe because the course is short, so I go through the same corners a bunch of times over a short period of time. There's also usually no consequence for blowing a corner.

I really didn't feel like I was in very good "racing" shape. Mark C and others gapped me pretty easily. On the other hand, by the end of the night, I was going just about as fast as I was at the beginning, but with less effort. I was just doing a better job of maintaining my momentum around the course.

Crashes in 3's?

Hopefully crashes go in threes... I've had three in the past 5 days.

Crash #1: I got started at the race at Pontiac Lake. I exited a sandy corner a little wide, clipped a tree with my handlebar, and down I went. Result: scraped up right knee, sore right shoulder. It may have also precipitated Crash #2.

Crash #2: Wednesday night at Waterford Oaks (no joke! I know it's not even a proper mountain bike trail. How embarrassing!) There's a steep hill that a couple of 'cross guys and I use to practice run-ups. It's steep enough that I don't think you could ride up even if you wanted to... at least, I'm pretty sure I couldn't ride up it. I do sometimes like riding down it though. Here's what the hill looks like from the bottom:

There's a tight left turn at the bottom. If you blow it, here's what awaits:

I went down it fine the first time. The second time, I didn't negotiate the roots very well, so I was late on my braking. I should also mention that I noticed my front brake wasn't working right, it was a little too weak, but I didn't bring any tools, so I didn't look at it in detail. So, between my mistake and having weak brakes, I blew the corner. I sort of bailed off the back of my bike, so I didn't hit anything hard, but I did scrape up the inside of both of my knees and my left shin. I also cut my lip, which swelled up a little the next day. Nice.

After the crash, I looked at my brakes. I noticed that the lock nut on the front brake lever was loose and the lever wasn't pulling nearly enough cable (I have mechanical discs). I fixed it, and the braking was fine after that. This brake lever would be punished for it's failure in Crash #3 though...

Crash #3: It rained off and on all day on Thursday, and I went out to Stony Creek (site of my final MTB race this year) for a ride after work. There's a long bridge in the middle of The Pines that is notoriously slippery when wet. On my first lap through, I remember thinking "I don't know why people have so much trouble on this bridge, I've never fallen on it."

On the second lap, I was pushing the pace harder, including while on the bridge. There's a left hand turn just beyond what you can see in the picture. I apparently had the bike leaned too far over, and my front wheel slid out in a big hurry, and I went down hard. I sat up and contemplated whether I had a broken collarbone or dislocated shoulder. It turns out neither, but it was a hard enough crash that I thought I was going to throw up. Anyway, the damage here was a bruised left knee and left shoulder, and a big cut on my left elbow. The crash also somehow bent my front brake lever (revenge for Crash #2!).

My shoulder feels better today than I expected, I sort of thought I wouldn't be able to move it today. I did ice it for quite a while last night. My knee feels worse than I expected though.

So, a tough few days. Hopefully I'm done crashing for a while. I took today off work (I was going to take it off anyway). I had planned to do a nice long ride, but I think I'm just going to chill out and try to heal. Maybe I'll do a short easy spin on the bike later just to stay loose.

Pontiac Lake XC

"I'd always envisioned that Olympic athletes were these giant superheroes, and I knew I was just small and an average person."

- Sheila Taormina, 3-time Olympian (in 3 different sports)

The Pontiac Lake XC race was Sunday. I felt like I was well-prepared for this race. Even though I'm not in great racing form right now, I'm definitely recovered from my mid-summer break. I knew the trail very well. I was well-rested, my nutrition has been good, and I made sure I was well-hydrated. My bike was clean and working perfectly. With the trail being only 5 miles or so from my house, I didn't even have much of a drive. As a result of my preparation, I was really calm and relaxed before the race. Then I went out and tanked... I was dead last in my class after the first lap, and then I worked my way up to 7th (of 10 finishers) on the second lap.

There were lots of little details in the race that made some difference one way or another, and, certainly fitness and skill were factors, but I think my lackluster performance really came down to motivation. In all the bike races I've done well in, I've pushed hard enough so that I'm nearly always at the limit. I always say, "If I don't want to quit on the last lap, I didn't go hard enough." On Sunday, I think I just didn't work hard enough. I was at a "comfortable" pace for way too much of the race, and I had way too much energy left at the finish.

Part of the motivation / pacing problem was certainly that I've not really raced since the Stony Marathon. Yeah, I did the Hines TT a couple weeks ago, but a 30 minute road TT and a 90 minute MTB race are totally different (I guess a marathon race is a lot different too). The DNF at Brighton is also still kicking around in my mind. Really though, it comes down to the fact that I wasn't mentally prepared to race on Sunday.

The mental side was a big part of the reason I improved so much last year in cyclocross. I raced so often on the weekends, and I usually treated the Tuesday night practices as race efforts, that I got very good at knowing exactly how hard I could push myself. As soon as I got some good finishes, I started to expect good finishes every time. I started treating myself as a "fast guy".** I lined up at the front, I rode with the lead group (until they dropped me ;) ), I expected to beat anyone I was still riding with on the last lap. This kind of attitude makes a BIG difference.

Why this attitude hasn't transitioned over to mountain biking yet I don't know. I finished on the podium 2 of the 3 races (that I finished) this year... including a 3rd place, my best finish ever in a bike race. The results are there, but I still don't feel like a fast guy. Actually, I do know why, it's because I don't feel like my technical skills are on par with the other Sport racers. This is sort of a different topic, but it's more true on some trails than others.

Anyway, the good thing about having a bad race is that there's lots of stuff to think about and work on. Good races are so boring... ;)

** Little sidebar here... back when I was in to car and kart racing, I was talking to another guy I respected at the kart track (he was a full-blown (car) road racer). I mentioned something that the "fast guys" were doing, and he said, "Dude, you ARE one of the fast guys!". He was right, but it didn't sink in for me until he said it. In the series that was going on, it wasn't unusual for me to set the fastest or one of the fastest qualifying times, and I placed well in (and occasionally won) the A-race.

Riding Light

I did my "key" workout of the week last night, cruise intervals out at PLRA. I expected the trail to be crowded with the race coming up this weekend, but it wasn't bad at all. From a fitness perspective, doing intervals on the trail isn't ideal since intensity varies quite a bit depending on the terrain. But, for me, the big advantage is that I end up riding sections of trail above my race pace. From a technical perspective, it makes riding the trail at race pace a bit more comfortable.

Ever notice how the best mountain bikers seem to just skim over obstacles? I've finally got a good phrase to describe it, "riding light". I borrowed this from Jeff, who said something to the effect of: "If you don't ride light in a 'cross race, you're dead." This is something I've been working on when I ride the trails lately. Certainly, part of it is unweighting the bike a bit when you're about to come up to an obstacle. I think maybe the bigger part of it is staying relaxed on the bike and not sitting too heavily on the saddle. Because, a lot of times, it's the little unseen bumps that bounce you around, especially in 'cross. I'm getting better at this. Usually I can skim over the obvious bumps, roots, rocks, etc, but the little stuff will still get me, especially as I start to get tired near the end of a ride.

PLRA and Running

We'll start out with a couple of links:

Article by Adam Hodges-Myerson about motivation.

Blog entry from Alwyn Cosgrove about the phenomenon of leveling / sharpening.

And then a quote from Shalane Flanagan about her 10km Olympic race: "The plan was to run as fast as possible as efficiently as possible for as long as possible."


I'm still keeping up with my running plan. Still just working on a slow, steady progression. I'm up to a whopping 13 minutes per run this week, but, the key is, I'm doing it pain-free. At first, I think the running had a negative impact on my cycling. My legs just didn't feel right on the bike, I think it hurt my efficiency. I haven't had the same feelings though over the past couple weeks, so maybe I've adapted.

I'm getting pretty fired up about the race at PLRA this weekend. I've been feeling pretty fit again lately, and I know the trail well. By far, I've ridden at PLRA more than anywhere else this year. I actually had a dream about winning the race last night. In it, I ran past John on the last climb. Probably a pretty tall order in the real world; from reading John's blog, he's been racing well lately.

Pair O' Rides

I had a nice pair of rides over the weekend. I got up early Saturday morning and rode out at Stony Creek. The last USAC race is there in a few weeks, so I thought I'd check it out (not that I haven't ridden at Stony a time or two). I worked on climbing strength by riding the hills in too hard of a gear. There really aren't any long climbs at Stony, but it's pretty easy to string a bunch of shorter ones together.

On Sunday, I rode out to PLRA and did a couple of laps. I felt pretty decent; actually better than I have for quite a while. There are still a few descents out there where I need to let go of the brakes and let it rip, but I'm definitely getting better. It will be interesting to see how the race there goes this weekend. Based on last year's times, I should finish near the front, but you never know.

I'll be due for some new tires on the mountain bike at the end of the year. All of the riding on the road I've been doing to and from the trail is really wearing my tires out. I'm going to switch to a little bit faster tire for next year, maybe the Kenda Karma or Small Block 8.

'Cross Practice

I made it to cyclocross practice at the track last night. It was one of the first of the year, and the first one I went to. I've sort of decided I can only do one club ride a week (they take a little too long), so I need to decide how I want to split the Tuesday night 'cross practice and the Thursday night dirt road ride. I think maybe the Thursday ride is more what I need right now.

Anyway, it was a little weird to get back on the 'cross bike on a (sort of) proper 'cross course. Things went pretty well, but I felt rusty.

The main thing I need to work on is barriers. I've practiced just a little in the backyard this summer, but I need to do more now. I wasn't particularly good over the barriers last night. I had trouble with my timing when I didn't have a clear line of sight to the barrier (because of people in front of me). I was also slow getting back on the bike and into the pedals.

I think my cornering was improved over last year, thanks to continued practice on the mountain bike. There was one off-camber corner after a little downhill. I was able to take it confidently without braking because I kept the outside pedal loaded and my weight forward a little.

My intention was to keep the ride focused on skills and not to go too hard. I have some other hard rides planned later this week, so I wanted to keep this one easy to moderate. I was mostly successful; I held back a bit even on the group's harder efforts.

Hines Park TT - 2008

The 2008 edition of the Hines Park TT is in the books for me now. The weather had some influence on my race. The temperature was only in the mid-60's; I did my whole warmup with a jacket on. The wind was the bigger factor, it was blowing along the course, so you had a decent tailwind on the way out, but you turned back into a headwind.

My strategy to deal with the wind was to take as much advantage of the tailwind as possible, and then just suffer through the ride back. I passed a few riders on the road on the way out, and got passed by just one (this may have been our class winner, he was flying!). When I'd remember, I tried to keep my upper body relaxed and I focused on a smooth pedal stroke. I made it to the turnaround in about 15 minutes, well under my target pace. The ride back was tough, but I passed a few more people, and no one went by me. I basically managed to keep a steady pace, but it was definitely slower going back into the wind. I had enough left in the tank to push a little harder over the last mile.

I ended up finishing with a 33:11.75. Good enough for 8th place in the Eddy Merckx category (would have been 7th in the Cat4's, assuming they had the same conditions). I was shooting for around 32:30, but, considering the wind, I was OK with my time.

This was the first year this event has done the Eddy Merckx category, and I really liked it. There were some fast guys out there who had definitely done some racing before (I recognized at least one other mountain biker), and also some people that looked like they were taking their first crack at racing. The mental benefit of having everyone on course with the same equipment was bigger than I expected. I really liked not having anyone blow by me on a tricked-out time trial bike; with everyone's equipment more-or-less even, it just comes down to fitness and technique.

Hines TT Preview

I had a choice about what I was going to do this weekend. I either wanted to do a LT field test or ride the Hines Park TT. It's been a while since I've done a field test (the last one was in March, before my daughter was born), and it certainly provides a good measure of fitness progression for me. On the other hand, it's a little more fun to crank for half an hour on the road than it is on the trainer, and I'd still get some indication on progression. I decided to do the race...

I did the 20km TT two years ago. I had to miss the 20km TT last year, but I did the 40km TT instead. So, I'll be able to directly compare my result to the TT two years ago. Based on the progression of my trainer testing, I'm shooting for a 23mph average speed, or about 32.5 minutes. Not blazing fast by any stretch, but it's about 8.5% faster than I went in 2006.

This year, they have an Eddy Merckx category, for people without aerobars, aero wheels, etc. I'll probably still get smoked, but at least I'll know the equipment was more-or-less equal.

Eddy Merckx, 1966

Rest Week

I finished up the last hard week of my mid-season Base 2 phase. Not too soon either! I was really dragging on my rides over the weekend. It probably didn't help that I did a pretty hard run on Saturday morning.

My knee was a little sore last week and over the weekend. It didn't bother me on the bike or running, but I noticed it doing just normal things during the day. I'm pretty sure it's a result of my saddle height. I've been gradually letting it creep up again, and it seems to have caught up with me. I'll go back now and reset the heights on my bikes to what I found last year, and I bet the problem will go away. I just hate to give up that "free" power. On the other hand, I'd still like to be riding and running (on the knees my parents gave me!) in 20 years.

Speaking of positioning on the bike, I have a couple different ideas that I want to explore:

1. I'm curious about the effect of crankarm length on the whole saddle height issue. In some ways, the longer crankarm would act like a higher saddle height (more leg extension at the bottom of the stroke), but saddle height above the crank center would be the same. Maybe I'd still have the same problem, maybe not.

2. Moving away from under-cleat wedges. I have one right now on my left shoe. It does seem to position my foot better than with no wedge, but it also tends to cause my foot to rock on the pedal. I'm interested to try shoes (eg- Specialized Body Geometry) or insoles to make the correction inside the shoe rather than outside.

3. (Always three things!) Hamstring flexibility. I'm not sure that this is related to any issues I have or don't have, but I've got it in my head that my hamstring flexibility is poor. I've been working on it over the past few weeks with this active stretch, and my flexibility does seem to be improving. Whether or not it will have an impact on anything, I don't know.

Dropped!

I went to the club dirt road ride last night again. This week, we had a much better turnout, close to 15 people I think. There were quite a few people from other clubs / teams also.

Anyway, I made it to about the halfway point before things started getting difficult for me. The main group had already dropped 3 by that point. I didn't get dropped all at once; the group would sort of open a gap, then I'd catch back on, then a gap would open, and then I'd catch back on, until, finally, I didn't catch back on. I rode for quite a while with the main group in sight, I kept thinking if they got stopped at an intersection for a little while that I could catch up. But, in the middle of a hilly section, they finally pulled out of sight.

Since I wasn't too familiar with the route, I had to check my map at intersections once I couldn't see the main group anymore. This helped Joel to catch back up to me. He knows the route well, and he basically pulled me back into town. He was definitely stronger than I was at that point!

Anyway, it was a good ride. It is exactly what I need to work on from a fitness perspective: long, steady, fairly hard efforts. It also illustrated that I need to work harder at staying on the wheel in front of me. If I was better at that, I may still have gotten dropped, but I know I would have stayed with the main group longer. This is also a skill that's useful for cyclocross.

The only other weird thing that happened was that I got hit in the mouth with a rock that was kicked up off someone's tire. It got me in the lip and then one of my teeth. It didn't do any damage, but it sure got my attention!