Ravin' on... Racin' Goals

[RoadRaven]

Well... I did start a thread ages ago, but I can't seem to locate it!
So I'll start another.
Its probably timely as my goals for the year actually refined themselves and became very specific about half way through the year...

I have 7 goals based around hill times and specific courses that are training related and not race related per se, so will leave those out...

When I write "competitive" in my goals, it means getting placed in the top 5.

But here are my racing goals (some achieved) for 2006:
This is my club: http://www.ramblers.co.nz

Tremain's Cooporate Triathalon, cycling section 17km, inside 35min (achieved, March 2006, 32.52min)

Competitive in G Grade by Winter series (achieved, won the series yellow jersey)

Move to F for the Spring series (achieved, though I haven't yet raced in it)

Competitive in F in Summer series

18km Dartmoor Road ITT - goal 33 mins (PB thus far, July 2006, 34:38)

18km Dump Block ITT - goal 32 mins (PB thus far, Oct 2005, 37.01)

Club Champs ITT - 20km on Bridge Pa SH2, 30 Sept, goal 33 mins

[RoadRaven]

Well... The Club Championship Individual Time Trial is next Saturday.

I have been working specifically on cadence, on pushing my lactate threshold, and on strength (power output).

I did an aerobic time trial on the 19th Sept - a 23km course which I first rode in 1 hour, 10 minutes and 35 seconds (averaging 23.7kph).

My PB before the 19th was in July - 42 minutes and 15 seconds (average 32.66kph).

On the 19th I rode it as an aerobic TT - which is where you ride at about 5-8 heart beats below your lactate threshold... and I did a PB - 40 minutes 18 seconds (34.24 average).

On Saturday I'll be sitting on or just above my LT for the race, so I am hopeful I can pull it together like I did on the 19th because then I should do a good time.

I have not ridden the course before, though I have driven along it a few times. It is flat, and I really hope the wind is favourable.

[Trekhawk]

Good Luck for Saturday. Dont forget to post a race report.

GO, GO, GO RoadRaven.

[RoadRaven]

Well, I have felt wired before... but usually can manage it.

I can't wait today for the race to begin though, I woke at 5... had no intention to lurk at TE today, but have to try and focus these feelings in a useful way.

I have built up/prepared for two ITTs this year, and both I felt quite intensely about... is this race feeling "bigger" somehow to me because it is the Club Championship? Am I a fool for 'having a go' when I have only been racing since March and only been back on a bike for two years? Then I hear the self talk and chastise myself - this kind've nonsense is what kills performance in racing... so I change the internal dialogue... I have to believe - I do believe... I will ride well... I will monster the big gears as I spin like a maniac... my HR will be under control with steady breathing... I will glide through the head wind if it rises... I will fly at 45km + if I have a tail wind... I will be steady and focused and will not be phased when faster riders pass me... I am strong and undistractable... this is a taste of what I am running through my head...

K... I am off now to check my baby again, smooth her tyres, check the pressure, my helmet, the shifters... my tyres again, the chain...



http://www.ramblers.co.nz/club_resul...ail.asp?id=299
PREVIEW: Bridge Pa ITT Club Champs
30/09/2006

Ivar Hopman is overseas so I will be running the TT champs on Saturday.

These are the distances:
10km: U15 Girls, U15 boys, U17 girls
15km: U19 Women, U17 Boys
20km: Vet Women, Vet B & C Men (Vet B = born 1952 - 1961, Vet C = born 1951 or before)
25km: Open women, Vet A Men, U19 men (Vet A = born 1962 - 1971)
40 km (U23 and senior men)

As we now have 295 registered members and we produce start sheets listing all members, please let me know by return email IF YOU ARE NOT going to be racing on Saturday.
This way we won't waste too many trees printing out the start sheets.

Racing starts around 2 pm in the above order.
Registration closes 1.50 p.m. NO LATE REGISTRATIONS WILL BE ACCEPTED AFTER 1:50

See you there Saturday - register early please.

Howard Bott

The Ramblers Cycling Club 'Spring Series' continues this Saturday with the Club Championship Individual Time Trials being held from Bridge Pa School. All racing will be CNZ age group based with distances ranging from 10km (U15 riders) to 40km for Senior and U23 riders.

Individual Time Trialing is known as the 'Race of Truth'. No drafting is allowed and is a race of the rider against the clock with the fastest time in each age group winning. This course will be a good test for all riders and is a build up towards the upcoming National Championships and Tour of the Bay.

Registration is from 1.10pm with the first rider starting at 2pm. Although visitors and new members are most welcome and may race, they will not be eligible for club titles.
All members competing or officiating will earn two Spring Series points.

[RoadRaven]

The TT… well, I was not happy, although that may seem strange to some of you because I did come 3rd in my age category – Vet 1 (however, there were only four riders).

The Vet 1 who came in first, Marg, is at the top of her game at the moment and will be hoping for a place in the National competition in a few weeks, so I expected her to post a much better time then me (though 6 ½ minutes is a true spanking!).

However, to come second to Caro by only 3 seconds is incredibly frustrating… I can think of several places where I could have found that 3 seconds…

My occasional training partner and work colleague came 6th in her cat, but she beat me by 12 seconds… grrrr, pleased for her but very, very peed off with myself.

Vet 1
1st – 31:30
2nd – 38:53
3rd – 38:56 <<<< Raven
4th – 43:45

Vet 2
1st – 33:26
2nd – 33:36
3rd – 35:43
4th – 37:11
5th – 38:41
6th – 38:44
7th – 39:23
8th – 40:42
9th – 47:40



So… what went right?

My training… I was very specific and thought about each ride and making it count.
My warm-up… I rode for 27 km after we got to the event… HR about 135 or lower, just gentle, got in 30-40 minutes I guess. I felt ready.
My start… I was held, headed off in the right gear, was able to stand and get a good speed up quickly.
My rhythm… mostly I had this right, although the cross winds made it difficult at times to find the right gear to be in.
My position… ideal for me… my knees were in the whole time, I didn’t look behind me once (except for the turn around, but I don’t count that as you are slowing anyway), kept my head down, my elbows in...
My intensity… I was able to keep myself at or above my LT… it hurt the whole ride… I have never been able to maintain that level before.
The head-stuff… most of the time. I was very focused and only lost it three times – and these will have lost me precious seconds too.
My time… I wanted to be under 39 minutes max… I just made it.



So… what went wrong?

My taper… looking at it, I got carried away and did too much riding the week before. And I knew it as I was doing it. But I had my attitude wrong. I kept thinking that if I didn’t ride I would lose it… whereas I KNOW this is NOT true for me. My best rides have happened after I have been virtually off the bike for a week to a week and a half.

The head stuff… Marg started 30 seconds after me and passed me like a bullet when I had only gone 1.5km out. I expected her to catch me, but was unprepared for how quickly. I dropped speed for a few moments.
Again, when Caro caught me at 4km, it threw me, I was not expecting her til a bit further on. I began at this point to wonder WTF I was doing this for… and it took me a few more precious moments to regain my speed.

Inability to push past the hurt-zone… this is part of the head-stuff… I pushed myself hard enough so I knew it hurt… I have to learn to push it further, past the point of pain until there is nothing else and I am the bike and the road.

The turn-around... beyond my control – a very nice oncoming driver decided to slow in case I was going to turn, but didn’t actually stop, so there I am signalling frantically with my head, the marshals are not signalling one way or the other and I must have lost 6-8 seconds there.

The finish… my partner caught me about 300 metres from the finish line… I had not seen him going out as I came back – if I had, I would have expected to see him before I finished. However, with over 60 riders doing the 20km distance, I thought maybe he must be last. So when he rocketed past me I was surprised and slowed – that was probably most of the 3 seconds I lost to Caro.



I felt so angry with myself as I crossed the finish line (I had set under 39 mins as a goal, but was aiming for 37) I just kept right on riding – truth be told I could not have gotten off my bike gracefully when I finished – so I kept on riding, I rode another 10km to cool down (physically and mentally) at the stunning speed of 15 -20 kph… Partner was concerned cause ho couldn’t find me but I couldn’t face speaking to anyone right away.

Today I am trying to be pragmatic… I know things I have to work on – my power output and stamina, my thought processes, getting the taper right, my focus while riding. It is also the longest TT race I have done at such a good speed. Most of the club TTs I have raced in are 18km, and my average has been less. I did a 25km one about 6 weeks ago, and my average speed was less than yesterday. So really – this is my best TT so far. So this must be good, right? That’s what I am telling myself.

Did I enjoy the race? Well, despite my disappointment, frustration and anger – yup, I did. I loved it. I enjoyed it more than any other TT I have done, because I know I gave it more than I ever have before.

[Trekhawk]

Ohhh Mate dont be so hard on yourself. YOU DID GOOD.

Congratulations on a great TT.

You listed all the things you need to work on so next time will be a scorcher.

[RoadRaven]

LOL my feathered friend, thats what my partner says too

But Ms T. Hawk, I am pleased with the ride... I just know I have to keep working at it, just need to accept it takes time (and I have to keep reminding myself that this is the first time in my life that I have been fit to any extent... so I have already come a long way)

Talk to one of my sons last night (who is good at calculating stuff) and he reckons that to go from a 31kph average to a 33kph is a 20&#37; increase in power output. Now that isn't too difficult... my problem (upon further analysis ) is that I can't keep it up for the 20-25km distance/35-45mins. So, endurance it is... look out buttocks, I'll be putting in MORE miles than usual!

Thanks for your kind words.

[RoadRaven]

Well, I have hardly been on a bike for nearly two months... and hardly any racing in that... mostly just indoors/spin for 30-45 minutes just to try and keep losing weight. Its very frustrating and I know I will get back on the road but I also know that some of my 2007 goals have become unrealistic.

So I am rewriting them from page 2 of this thread to make them more achievable (goals must be SMART - and the R stands for Realistic)

EVENTS:
SEPTEMBER: Club Champs ITT: 33 mins 30 secs (some false flats and small rises)
OCTOBER: Tour of the Bay 50km road race: 1 hour 42 minutes

CLUB RACING: (Most Saturdays at 2pm…)
Not always get dropped by F grade by Spring Series
Competitive in F grade by Summer Series
(I have been placed 5th in an ITT in this grade, but have yet to finish in the top ten in a road race)
Dartmoor ITT: 33 minutes 30 seconds
Dump Block ITT: 34 minutes

“OTHER”:
160km ride (Imperial Ton)
Tiropai (a short sharp 300 metre climb between 8-10&#37 – 2:50 minutes
Dartmoor Hill (a steady climb just over 1km at about 5%) – 4:45 minutes