Monday, April 28, 2008

Virginia Camp - Day 4/Wrap-Up

28.0mi, 5300ft vert, 2:11hrs
Heavy rain and thunderstorms moved in late Saturday. It was iffy whether it would move out by Sunday morning. Brett and I had long drive back and needed to ride early if we were to ride at all.

The rain was gone, the roads were dry when we got up. Plan was simple - ride up Love Gap, traverse on Blue Ridge Parkway to Reid's Gap, descend other side, then hit 3000ft climb to summit of Wintergreen Resort. Brett hadn't done this biggie yet, like I did on our first day. There's actually a time-trial up this on the same weekend as Jiminy Peak. I'd like to try it some time. Fastest times are comparable to Equinox Hillclimb in Vermont, in the 30's minutes. The skies were heavy overcast starting out, and long sleeves were required for this early morning ride.

After 15hrs, 33,000ft of climbing the last three days, our legs were tapped out. An upper tempo pace was about the best we could muster up Wintergreen. The switchback section in the middle was awful. I really needed my triple. Cresting the summit on Devil's Knob Loop, I realized there is a scenic lookout there. I missed this my first time up. It is the best view of the whole trip from 3800ft. It wasn't all downhill back after reaching the summit. We still had the bulk of Reid's Gap to climb over to reach our cabin. This entails about 2 miles of 15%. My cadence must have dropped to about 40rpm.

For the four days, I logged 17.2hrs in the saddle, covering 276 miles with 39,000ft of climbing. This was the most focused four days of training I've ever done. Of the many mountain bike trips I've gone on, the vertical doesn't add up as fast, and it is harder to achieve long, uninterrupted climbs like you can get on the road. Riding in Arizona for six days two weeks ago was a nice prep for this extended training weekend. I would like to come back here again next year.

Saturday, April 26, 2008

Virginia Camp - Day 3

66.7mi, 9340ft vert, 4:09hrs
Today we had Reids Gap for breakfast, Tye River Gap via Montebello for brunch, and Tye River Gap from Vesuvius for lunch. Hitting Reids first thing early in the morning was a rude way to shock hungover legs back into action. My low gear is 38x27, and this is not nearly low enough for a spinner like me. I was in that gear the whole way up, out of the saddle much of the time. My legs surprisingly felt better than yesterday morning, so I lit this climb up pretty good.

Reid's, Brent, Tye River (both ways)

After regrouping, we bombed down the other side of Reids Gap past Wintergreen Resort. Broke 50mph here. Most of these descents get you going that fast, but some are downright risky. We picked up Rt 151 south, heading over Brent Gap. This mini-gap gains over 600ft moderately steep with long run-out on other side. We took Rt 666 (with church on the corner) across to Rt 56 to begin the Tye River Gap climb from the east. When we popped out on 56, we screwed up hitting Pharsalia Rd next. We went in the upper side and popped out on the lower side, so we had to re-ride a portion of Rt 56 again. Pharsalia Rd rolled through vineyards, blooming orchards, and pastures. It was barely a lane wide and the wide open scenery with BRP ridgeline high above was incredible.

Looking west from roughly mile 22 on BRP

Once back on Rt 56, we had many miles of gradual climbing before getting to the meat of the climb. About 2-3 miles of this rises at 8-9% grade. At first it is rolling. Tom and I rolled away from Brett and Mark here. Tom hammered each short wall, and I had to work to regain his wheel when it would level off or dip. Eventually, it stays steep for two miles, and I was able to roll Tom off my wheel. I thought I pretty much blew myself on Reid's Gap, but my legs were still firing. I hadn't planned to hit this one so hard too. The general store in Montebello was a welcome sight. We stopped to refuel here, despite it not being the summit at the BRP. But it did conclude the persistent steep grade. There aren't that many options to refuel out here, so you take what you get. We were spread out over several minutes coming to the store and soaked. It was very hot on this side of the ridge.

Switchbacks on Brent Gap

We went easy the rest of the way to the BRP. Brett and Mark were content calling it a ride at this point and headed back to our cabin along the BRP. Tom and I descended down the other side of Tye River Gap to Vesuvius. This was last major climb in the area I hadn't done yet. We descended it yesterday. I am now quite fond of this descent. It is very technical in that it is steep with numerous blind curves. An error here will no doubt result in catastrophe. After spinning our legs out at the bottom for a bit, Tom and I headed right back up the way we just came down.

This climb nearly killed me. It's also very steep, probably 8-9% for the last couple miles. My tired legs had trouble turning the 38x27 gear. Once back up top, we had a few rolling climbs on the parkway before many miles of descent back to the cabin.

Finishing Reid's Gap climb from our cabin on west side

The rain held off until late afternoon, hours after we finished riding. We really lucked out on ideal riding conditions this week. Tom and Mark come here often around this time of year and sometimes hit cold, wet weather. I've used only summer riding clothes. I'm humbled riding with these guys. Each has infinitely more knowledge and racing experience than I. Tom Luzio (18th/45+) and Mark Luzio (8th/50+) both placed well at US Nationals last year. Tom's (Deno's Wonder Wheel) and Mark's (Cycle Fitness) teams have some of the region's strongest masters riders. I'm learning much.

Pharsalia Rd

Tomorrow will be a short day, as Brett and I have to leave in the morning for a 10hr drive back home. Brett and I plan to summit Wintergreen Mtn, a 3000ft climb as part of a short ride. Tom and Mark will go longer.

Friday, April 25, 2008

Virginia Camp - Day 2

105mi, 12,600ft vert, 6:00hrs
We were trashed getting up this morning. Hitting most of the climbs in threshold zone yesterday did this. Brett and I didn't know how we were going to ride, let alone ride 5+ hours with thousands more feet of climbing. Mark's brother Tom was coming in late in the morning, so our plan was Brett and I would ride out on the Blue Ridge Parkway (BRP) to mile zero and back, hopefully meeting Mark and Tom on the way back without having to descend all the way into the valley. We rode up to the BRP at Love Gap, a gentle 900ft climb. Climbing to the BRP on Reid's Gap, the gap we are staying on, is not an ideal way to begin a ride on tired legs. It has sustained 17% grades.

Views along the first 17 miles of the BRP are phenomenal, probably much like those from Skyline Dr in Shenandoah NP. The high point is 3200ft, about 1800ft above the valley. Several dips along the way pile up accumulated vertical. We nicely met Mark and Tom coming up to the BRP as we reached Love Gap. We had 40 miles and over 5000ft of climbing in our legs by this point, a warm up to the real ride.

The deal was, Tom was coming down somewhat fresh. Mark didn't do the first 40 miles with us (but he had already logged 20 hours out here this week). Brett and I were feeling cooked already. I had early signs of cramping coming on. Now the four of us were heading out to do another 100km with some serious climbs. We rode south on the BRP to Tye River Gap and dropped down to Versuvius. What an amazing descent. We hope to climb it in the next two days. Non-stop curves, all fairly steep, cliff on one side, stream/guardrail on other. Kind of scary actually, as rocks that fall from above are scattered across the road around blind corners.

I was completely cooked, out of water, long out of calories at this point. There were no stores along 10 miles of Rt 608 on our way to the next climb. Brett was in need of replenishments too, and Mark and Tom were gracious enough to continue south on Rt 608 with us into Buena Vista to look for food and water even though they were pretty much just starting out. What a difference a bag of Frito Lay Corn chips (640 calories, but more importantly, 640mg of sodium) and a Starbucks Frappacino makes. I was now good to go for Irish Gap.

Irish Gap is reached via Irish Creek Rd, paved, very gently climbing for about 10 miles. Then at fork, we go right on Pedlar River Rd (Rt 605), which climbs more earnestly on dirt. Brett seemed to find his legs back on this one and rolled away from us. I was getting my legs back too. Eventually we catch Brett and I ratcheted the pace up a notch. This strung us out over a couple minutes for the two mile dirt climb. The gap is reached at a really cool stone arch and passes under the BRP.

The climbing doesn't stop after reaching the BRP. There's still another 1000ft to go or so over 3 miles. We kept a pretty rigorous pace on this, and Brett paid for his earlier surge here. After several more fairly big rollers (hundreds of feet each), we reach an amazing 4 miles of BRP that we climbed yesterday. It is the descent down to Love Gap. It is giant sweeping switchbacks that can be ripped at 40mph and no brakes. I don't know who started it, but we all took turns attacking on this descent. It hurt worse than the hour of climbing it took to get up here. We also knew the ride was essentially over, all down hill back to the cabin. What a fantastic way to end 6hrs in the saddle.

The weather cooperated perfectly today. A little cooler than yesterday, probably staying below 80F in the valleys, and 60's up top. No rain either, but we hit a little heading out for local Mexican joint for supper. The BRP is an amazing place to ride this time of year. There is minimal traffic on it. In fact, it is common to ride 10 minutes at a time with no cars in either direction! It is like a 20ft wide bike path through the woods on a ridgeline. Just amazing. Cyclists on the BRP probably out-number cars 5:1. Many groups are here on spring training. Lots of recreational riders too. Another epic day, and two-day total climbing is 24,000ft. I believe this is a two-day PR for me, but not Brett, as he finished the Everest Challenge last fall with 29,000ft in two days.

Thursday, April 24, 2008

Virginia Training Camp - Day 1

76.0mi, 11,790ft vert, 4:54hrs
It's late, so brief report. Mark, Brett and I hit a lengthy portion of the Blue Ridge Parkway (BRP) as an out and back to start our ride today. We went out to Irish Gap from Reids gap, then back to Tye River Gap for a marvelous descent through Montebello to pick up Cub River Rd over Ramsey Gap. Ramsey is gravel, it had just been graded, and was pure torture for three miles. It was loose as marbles, maybe worse than the Battenkill climbs this year. I was sure I would walk the last bit to the summit, but all three of us cleaned it. The descent to the final climb of the day was paved. This was the infamous Wintergreen climb. The local club runs USCF time-trials up this beast. From Rt 151, the summit is gained in nearly 3000ft of vertical. It is steep. I did not bring nearly low enough gears for these hills. I'm using the Dean still set up for the Battenkill race with 42t x 27t min gear. Some of these climbs contain 17% max grades or 14% for two miles.

Weather was warm, 80F+ in the valleys, significantly cooler on the ridgeline. Felt about four drops when we passed under a dark cloud. Roads stayed dry.

Had one mechanical. Coming down from Montebello, I could not keep rear derailleur from skipping around. Multiple adjustments did not remedy the problem. This could mean only one thing - failing cable. Sure enough, I had TWO strands left at the derailleur cable clamp! I brought spare cable in tool box, but not on ride. I was screwed with 4000ft of climbing to go, or so I thought. Mark Luzio carries a spare Campy cable which worked with my Shimano setup and saved my life.

The last climb up Wintergreen killed us. As we turned into the resort access road, first Mark bailed, then Brett bailed, leaving me to summit solo. I had known about this climb for many years, and I was not going to let potentially my only opportunity to ride it slip away. I reached high point. I could not find where to get water up there and ended up asking at a nature center of some sort. The gave me a free bottle of water and I supplemented that with a Mountain Dew from a machine in the back room. I was good to go to finish the ride. It wasn't all down hill. I still had to climb 800ft of Reids Gap with some heinous grades to cross the BRP and descend other side to our cabin. Ride was epic, scenery awesome. Starting to look like summer in the valleys but still early spring on the ridgelines.




Yeah, Baby!

Tuesday, April 22, 2008

Spring Training Camp - Phase-II

Teammate Brett Rutledge and I are meeting Mark and Tom Luzio down in Virginia for four days of hill climbing nirvana. We'll be staying just off the Blue Ridge Parkway and near Wintergreen Mtn, an awesome area to put some great rides together. Weather is looking ideal other than a chance for some rain on Saturday. I've never ridden the Parkway or in that area. It should be greening up by now. Normally I travel only with MTB, like Arizona a couple weeks ago. This will be my first pure roadie cycling trip. We probably won't have Internet access, so don't expect any blog updates until next week.

This run of stellar weather we're having is phenomenal. While several Battenkill competitors competed in other events Sunday, I hopped on my mountain bike and hit 34 miles worth of trails from home. This included hitting everything in Lowell-Dracut-Tyngsboro state forest, a loop along the Merrimack River in Hudson, and a loop up and over Seavey Hill behind my house. GPS says I did over 4000ft of climbing. It appears mud season has been cancelled this year. In 11 years I have lived here, I have not experienced going from so much snow to dry earth so quickly. I've logged over 450 miles on mountain bikes already this year. I hope to finish at least one 100 mile mountain bike race, possibly the Shenandoah 100 later this summer.


Sunday's Trail Ride

Saturday, April 19, 2008

Tour of the Battenkill Race Report

Masters 40+
Approx. 55mi, 2:32hrs
9/80ish starters

We had stellar weather all week. A God-send actually, after one of the longest, snowiest winters on record. But could it have been too much of a good thing? For Battenkill this year, I think it was.

This was my third BK race in three years (the BK is only four years old). It has quickly become a northeast region classic. Nearly every field max'd out with waiting lists, and on race day, there were over 1300 competitors pre-registered. My field was limited to 125 riders, but it looked more like 80-100 were at the starting line.

The night before, the forecast was calling for high of 74F. But it was almost this warm already driving over in the morning. It was going to get much hotter. I packed three water bottles, and I knew I was going to have trouble. Heat is my Achilles heel. Additionally, it hadn't rained in over a week. The previous two years, the gravel parts of the course were well packed, even moist in spots. But I do plenty of road cycling on unpaved roads to know that a week of sun can turn most gravel roads into a bed of marbles. Reports before the start of the race weren't encouraging.

The beginning of our race was uneventful. The pace over the first small dirt climb before coming back into town was manageable. No giant craters with water bottle mine fields this year. Then we hit Juniper Swamp Rd. The first portion of this double hump climb is paved. The pace went to very hard. I stayed with top 10 guys. After a brief descent, we get to phase two of this climb, a steep wall of loose as marbles sand and rocks. We had already overtaken Cat 4 stragglers here, and they were walking all over the place. Master's riders were having trouble too, one guy spinning out right in front of me, causing me to lose several positions cresting the hill. This was enough for John Funk (Cycle Fitness), Jonny Bold (Corner Cycle), a CCC/Keltic rider and one other to break clear of our field. Catching them would prove tough. A large portion of our field was shelled on this climb, less than 10 miles into the race.

After a sketchy high speed descent, we pick up pavement again. The covered bridge was back in the race. I wonder if anybody bites it turning on to slippery wood deck? The break was putting good distance on us heading down Rt 313. The deal was, teams represented in the break were very effectively blocking. It is so frustrating when this happens, as teams not represented in the break often don't step up to the plate. Both teams and individuals think it's the next guy's job to do something about it. You can sit back, rest, take a gamble somebody will do something about it, but your race might just ride up the road away from you too. In this case, knowing who was up there, I chose not to gamble. I still had one teammate with me, Richard Barnwell (IBC/Global), and we both put in disproportionate amounts of work closing the break down. We got a few other riders to jump in a few times, but Corner Cycle and CCC/Keltic guys kept the interference factor high. Just as were were about to close in on the four-man break, the CCC/Keltic guy in the break went down. Apparently he clipped a wheel. But he was back on his bike and chasing before we overtook him. Moments later, however, we were one big happy family again, maybe 40 riders strong. Richard and I both burnt way too many matches on this effort. We'd pay dearly for this later in the race. Of our other two teammates, one flatted on Juniper Swamp, the other got caught behind the split.

We head through Cambridge, then begin the long, gentle climb up Rt 59. There were a few half hearted attacks here, and I actually found myself off the front on the descent. I wasn't ready to go for it though. As we made the turns to pick up the infamous Meetinghouse Rd, I waited for the field. Meetinghouse Rd is a barrage of steep climbs, mostly on gravel. Shortly after the suffering began, Jonny Bold and John Funk got away again. I didn't see Jonny go, but John's move was decisive. I doubt anybody could have matched it. They joined forces and developed a substantial lead to the finish. The rest of us stayed together for the most part through this rocky purgatory. One section was particularly brutal, littered with sharp, fist-sized rocks. I heard two tires go Pfssssssssst right by me. There must have been a dozen riders from other fields either fixing flats or walking bikes with flats here. By this point, I was running out of water and felt early signs of cramping coming on. I secretly prayed I too would flat to end the suffering now.

We get on pavement again and get a reprieve from hills, dust, and rocks. We're down to maybe 20 guys out of 80 or so that started with 2 guys up the road. We snake through the town of Greenwich next, overtaking what surely must be the last of the Cat 4's. I was several guys back at this point. I see Eric Pearce (Bethel Cycle) roll off the front. He was making his move. Nobody does a thing. I should have been more careful and stayed on his wheel, as I knew this was coming. By the time I came to the front and started to pick up the pace, Eric had maybe 5-10 seconds on us. I was hurting though from the huge chase effort earlier in the race, an effort Eric benefited from (but didn't help with). Nobody else would come up to chase. We just pretty much all sat up. Eric was gone, just like last year when he won, but this time he would likely not finish better than 3rd with Funk and Bold way up the road.

A while later, a few of us did get a bit of a chase effort going, but it was too little, too late. We erroneously thought a rider in a white jersey just up the road was Eric. When we realized it wasn't him, the chase was deflated. My prospects of finishing well were now long gone. I had been out of water for a while, and my throat was so dry I thought for sure it would crack and bleed. If I stopped pedalling or pedalled too hard, many muscles would go into spasms. Despite spending a week in Arizona riding recently, it was nothing like the heat today. I ride outdoors and ski all winter, so I really don't have a chance to sweat until it gets hot out.

We get to the final climb with about 20 riders in pack, Funk and Bold way up the road, Pearce between us and them. This climb starts gravel, then paved, before a long fast paved descent about 4 miles out from the finish. It's not too steep, and unlike last year, what was left of our field went surprisingly easy up this climb. I fully expected to get shelled here, but had no trouble staying with them despite every muscle in my legs firing randomly in fits of pain. Even with the gentle pace, we seemed to whittle our pack down to only a dozen or so riders at the top. I guess there were a few guys hurting even more badly than I. It was essentially all downhill from here.

Two riders bolted well before the finish, maybe 1.5 miles out. I somehow missed the 1km to go banners, so the finish line caught me by surprise. I was just following the train home at this point anyway. As things wound up, I passed a couple guys that went early, just taking wheels that appeared in front of me until we were over the line. Surprisingly, this sad effort was enough to get me in the cash which goes 10 deep. $25 for 9th place.

I immediately drank two large water bottles after getting back to the car. While discussing the race with teammates and Dave Penney, Dave's rear tire pretty much just exploded standing there. He had a large shard of rock or glass wedged into the sidewall. How he ever finished the race on that tire is beyond me.

So it was a decent race for me. Of course, I had hoped to do a little better, but I did better than last year and there may have been more heavy hitters there this year. I think the chase effort early in the race and not being able to stay hydrated did me in. It is hard to say how the race would have played out if Richard and I just sat in and let others (maybe) pursue the initial break. That left us both cooked. But chasing down a break of the strongest riders in the field is fun. Hydration would still have been an issue. Car thermometer read 85-87F leaving Salem. As always, Battenkill was an epic race, one of the most challenging in the northeast.

Wednesday, April 16, 2008

BK Prep

After being down seven pounds in body weight for a couple days, I'm starting to bounce back. I wouldn't wish the weight loss program I experienced on anyone. Haven't gotten results back from lab work yet, but my body seems to have dealt with the pathogen intruder on its own without going on antibiotics.

Tuesday was my first training day in almost a week. The week before that, I got in only one intensity workout before becoming sick. Then for eight days prior to that, I logged major miles in Arizona, but no intensity work. I was worried about the impact the trip alone would have on training. I rode 40 miles at lunch on Tuesday. I had no top end heading up Chestnut Hill. On a good day, my speed does not drop below 10mph. Tuesday, I struggled to hold 8mph. My weight was down to 159 lbs, so there was no doubt I was still dehydrated and probably had little fuel in the glycogen tank too. But still, with well rested legs, I at least expected to have some punch on the first climb of my ride.

Next up was Uncanoonuc Mtn. This gains nearly 1000ft from the low point, the last 600ft steeply to the summit. Normally I struggle to hold 6mph on the steepest parts of this beast. But surprisingly, I held 7+mph nearly all the way up. Now maybe because I was lack luster on Chestnut, I had more punch left for Unc, but maybe I was just starting to come around too.

I felt so good after Unc, I decided to descend the other side all the way down to Goffstown then climb back up Wallace Rd to add miles and more climbing. I held a nice threshold+ effort up this and tempo pace all the way back. Normally I don't finish this climbing loop that is chocked full of intervals very strongly, but Tuesday I did. I expected to have top end starting out and fading, but just the opposite happened.

Today, a group of us went out for a brisk paced ride. We dropped two riders immediately, so it was just Steve, Dave and I. Steve was on his fixie. I expected to just tag along, start tapering for Battenkill. But Steve always sets the bar high when group riding on his fixie. Our loop entails numerous stop signs, traffic lights, and hills later in the ride. Rolling into Amherst, we had 24.3mph avg. WTF? We didn't give much of this average up through the hillier parts either, finishing the 23 mile ride with a 24.0mph average. I almost felt guilty finishing a lunch ride in less than one hour. Strangely, I felt stronger today after yesterday's 2+ hour hammer hillfest. Goes to show what a forced recovery period during illness can do for you. Now I only have two days to taper for BK.

I haven't been out on my new Ridley at all except for a 6 mile test ride in the neighborhood. The crank is wrong length (172.5mm), and I need to get this swapped out for a 175mm crank. Since I haven't worked out the bugs and dialed in the fit, I will not be able to use the Ridley for BK. This is a real bummer. I'll use my heavy, non-aero Dean, which is still equipped as I raced it last season. I've gotten emails asking how to equip for BK. Here's a few highlights:
Gearing: 53/38 crank with 27/12 cassette. I won M35+ two years ago with triple.
Tires: 23mm Pro2 Race. I don't see wider tires in lead group with 10 miles to go.
Bottle Cages: Elite's, heavy gauge aluminum with gell grippers. Leave your gram weany stuff at home.
Wheels: Rolf Prima Vigor RS. Dainty carbon rims are risky.

I lost a water bottle the first year, but surprisingly it was not through the artillery sized craters in gravel. It was over the tracks in Cambridge. I suspect with long dry spell going into this year's BK, the gravel will be much looser than the last two years. I hope I'm off the front when we reach the first 40+mph descent on marbles!