Ravin' on... Racin' Goals

[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]

Thanks Trek... I am feeling a bit more reasonable today (though still peeved ).

I have improved, my TT times have progressively got better, I just need to persevere...

On a brighter note, my goal of reaching 3500 kms on the road this year is almost achieved - only got about 500kms left to reach it, and three months to do it... should be very achievable. (This doesn't include the approx 35 hours I have spent on a bike indoors).

Two years back on a bike this month... according to some people I can start considering myself a cyclist after this "milestone" is reached... funny, I thought I already was...

[kelownagirl]

RoadRaven, you should be so proud of yourself! You have the guts to do it in the first place! You were not third out of 4, you were third out of millions who would not and could not even consider doing a TT! And you will improve. You learn something everytime you race. So congrats again and I'm glad to hear you're not so peeved at yourself now.