Monday, March 4, 2024

Pace Bend 2024 Post Mortem

Regular readers know I really don't like racing at Pace Bend.  Don't get me wrong, it's a great place to ride. It's a 10k loop with twelve or so inclines, a couple in the 8% range.  I just get dropped so quickly my ego takes a beating, and has for the last ten plus years.  I looked at who signed up in my age group and had a good news/bad news moment.  The good news was that Fred and Bob were coming.  I hadn't seen them in a couple of years (but follow on FB and Strava) so we could commiserate getting old since that's what old people mostly talk about.  The bad news was that both of them are faster.  Fred is two years younger so I only compete against him for three years but he is much faster.  Bob is my age and is faster in the road race but I can usually beat him in the time trials.  There were three others signed up but two of them were not competitive and the third was totally unknown (I tried looking him up but was unsuccessful).  So, I anticipated competing for bronze.

The racing order (with which I totally disagree) is 40k road race, 20k road race (clockwise), 10k time trial (counter clockwise), 5k time trial (counter clockwise start, out and back).  Fifteen minutes between the last place finisher and the next race.  I skipped signing up for the 40k, as did Fred.  Bob raced it, but the other riders didn't show up, so he had no one pushing him.  This is a difficult course to start with and a stout south wind made the first two miles and the finishing mile quite a challenge.  That may have been a bit too much for Bob's legs.

In any case, after a warm up lap, I lined up for the start.  In other races, the younger riders are at the front and the older riders, in age order, behind, then the women.  They might start the different age groups with maybe thirty seconds between and then the women.  Here they start everyone together.  I was only five or so riders from the front, on the outside.  Fred, on the inside, another three back, and Bob also on the inside another two back.  It never fails that some riders won't get clipped in on the first (or second) revolution.  I took my time and clipped in quickly and moved up a few more spots and found a broad back to hide behind.  While it wasn't chaotic, the first two miles were quick.  I think Fred got caught behind some clipless guy and missed the first group.  We got to the first turn and picked up the south wind as we climbed the hill that usually gets me dropped.  I put in the effort to stay with the group and did so for the next three climbs but the fourth one gapped me.  About that time I saw Fred in my mirror.  Not long after, he had closed the gap, along with a younger rider.  We let this young guy pull us for about five miles, until the second time up the backside hill, when we couldn't keep up.  I pushed hard up the remaining hills, into the downhill and the finishing straight.  Fred easily pulled away.

My stats for this race show 99.4% of the race at threshold and 13 seconds anaerobic.  My speed, 18mph, was higher than the last two years, as was my heart rate and max heart rate.  A lot of that had to do with staying protected longer, and the wind.

Before the races I bemoaned the fact that I had given up a sure silver by not racing the 40k, and would get a bronze in the 20k.  As it turned out, Bob had fatigued his legs in the 40k, so I still wound up with a silver.  But it turns out that I had also worked Fred above his limit, so he skipped the 10k time trial.  In the time trials,  you just line up without any structure.  The computer sorts you into the proper age group.  Therefore, in either race was I able to get a feel as to position by seeing Bob or Fred.  I wasn't feeling all that chipper, but still managed to come in first by a comfortable margin.  In the 5k, I controlled what little oomph I had left going up the one hill and gave a burst at the turn around and going back down it.  The finish was the same as the road races, wind in your face, but I was able to put some power in the legs in the aero position and ended strong.  As it turned out, four seconds faster than Fred, so I  brought home two golds and a silver.  

My stats for the time trials reflect how tired I was.  In the 10k I only produced 82.5% HR at threshold and no anaerobic.  I averaged 18.5 mph. My time of 20:04 was 1:40 slower than my best time, which btw is second fastest in the 75+ Strava records.  My 5k is 51 seconds slower than my best time, which btw is fastest in the 75+ age category.  But I still held a 19mph average.  My 79.8% at threshold was acceptable, in that the lower numbers were at the start and I didn't slack off in the middle of the race. Training Peaks gave me gold medals for 1 minute and 5 minute HR.

I slept well last night, didn't ride today, and had a power nap this afternoon.  I'm learning that I need more down time as I get older.  I find this post is a bit rambling, sorry.



Tuesday, January 16, 2024

OLD DOG, NEW TRICKS

 Last Saturday I was ready to leave for the Trek Parmer Pedaler ride at 9:00am.  It had been a week since airing up the tires, so at 8:15 I pulled the front tire out of the car (the bike being already loaded) and took it inside to pump it up.  It showed sixty pounds, so my thinking it needed air was correct.  Since I had a few more minutes before leaving, I went ahead and pulled the bike out of the car in order to air the back tire.  Pook, ding-fu!  The back tire was flat.  Normally it takes me fifteen minutes to change out a tube because I take my time.  That would put me late for the start.

Last October I posted my formula for correctly changing a tube, something I repost periodically.  We will get to that shortly, but I took a few shortcuts and got the tube changed out in record time and made it on time to the ride.  But without a spare tube in the saddle pack.  Fortunately, I didn't need one.  Later that evening I got around to doing a post-mortem on the offending tube.  It took dunking in water to find the pinhole.  I always recommend finding the hole before installing the replacement, because that gives you an idea where to look on the tire to see if the cause is still embedded and ready to prick the next tube.  But I digress.

In opening my tube repair kit I saw that I only had larger size patches and try as I might, the edges would have to wrap around the tube.  BTW, Park Tools has an excellent video on how to change a tube (https://www.youtube.com/watch?v=T0F_hibWHlU) .  Using the patch, I glued it on and rolled up the tube and was going to put it in the saddle pack.  Another aside, I had no new tubes.  I just ordered some today (I use Continental tubes because they have removable valve stems).  My confidence level in the repaired tube wasn't very high and my new tubes were a few days away.  My Roark is currently doing duty on my trainer, so I switched tubes with it, thus giving me a patchless tube for the saddle pack.  I should have been more confident in my patching abilities, as the tube is doing fine.

All of the foregoing was just getting to the theme of the blog title.  Back in October Ray actually did my replacement, using a boot.  But I learned something new: he puts his tubes in flat, without rounding out the tube.  Because you don't want to air up a patched tube outside the tire, I was "forced" to utilize installing the tube flat.  All went well, the tire filled out nicely with all of the bead hooking properly.  So thanks, Ray.

Friday, December 29, 2023

SO, YOU WANT TO GET FASTER (BETTER)?

But first, a digression.  Those folks with whom I ride probably are not aware that I am a very picky bike companion.  If you have poor bike handling skills, are not respectful of traffic, or are habitually late or perennially slow, I won't ride with you.  Of course, I give new riders some slack, but it only takes a few rides to improve.  

Because I also race, much of my time is training.  Even on group rides, like the Trek week-end rides, I find some sections to get in a bit of training.  Winter time is the beginning of training and I am looking to get faster than I was last year, as the competition will be stiffer (faster guys are moving into my age category).  With that in mind, I was looking for a group that is faster than me, but at the same time willing to let me hang with them without dropping me.  I don't really like being the slowest rider in the group, but if they are willing to put up with me, I'll try to get faster.  This is my pearl of wisdom to you: ride with faster riders.  It's not necessary to continue reading, I'm just going to relate a few previous rides.

Earlier this year, I rode with Tom who leads a ride out of Pflugerville for Bike Austin (https://rides.bikeaustin.org/).  This was recommended to me by Sherry, who does the Trek rides plus others.  This was longer than what I had been doing (47 miles) and I struggled, but mostly kept up for the first 35 miles, then needed to be paced.  It wasn't like I was really far behind, they had to wait at the turns for maybe a minute.  I thanked Tom for the ride and that I'd be back later in the year.  Then I increased my long rides to 50+, at my pace, in order to increase my stamina.

This Tuesday I rejoined Tom and as it turned out, it was the same route as a few months earlier.  This time I lasted until the last few miles, which turned out to be against the wind.  For my effort Training Peaks gave me two gold medals, for 60 second heart rate (132) and 90 second heart rate (130).  Strava gave me two PR's.  I took Wednesday off.  But I was back again on Thursday, with a different route, but still over 50 miles.

The route was Pflugerville to Weir and back (different return roads), 52.7 miles.  Chilly start with a slight NW breeze, forecasted to stay that way.  There were ten of us, all experienced riders.  Tom led the way at a brisk pace.  After a longish break in Weir, we started back.  Although, we continued north for a short time until turning east.  It was a relief to get the NW wind, now more than a breeze, at our back.  I occurred to me that I was enjoying the wind at my back a bit too much.  Sure enough, once we turned south, it seemed like the wind was now WNW.  Not as much help as I'd hoped.  I dropped back a bit on the hill out of Jonah, but when we turned east on CR 101 I held my own in the 17mph range.  Sadly, the turn south had me dropping back.  The wind was a bother most of the whole way back and I was looking for a broad back to hide behind, mostly Steve who was doing sweep duties.  BTW, there were three of us he was helping.

Bottom line: if you want to get faster, go with riders who are faster and be prepared to work a whole lot harder than when you ride by yourself.  For this ride, Training Peaks once again gave me gold medals in the last 90 days,  for 60 minute HR (133) and 90 minute HR (132) plus 60 minute power (138) and 90 minute power (129).  The HR numbers are good, about the same as when I did Nationals in August.  The power numbers are weak, about 30 watts lower than August, and 60 watts lower than what they should be.  Part of that is the wind.  

 

Monday, October 9, 2023

OKLAHOMA SENIOR GAMES

 Some background: Several years ago I determined that I'd cycled in forty-three States, none of which were the ones adjacent to Texas.  To remedy that I turned to Velo View Bike Tours and took trips to New Mexico and Arkansas.  Then, on a trip to New Orleans, we took my bike and I did a thirty-three mile ride on the levee.  That left Oklahoma.  I'd been ignoring my partner, Dean, when every year for fifteen years he would ask me to join him at Fort Sill.  This year I finally made it, though without Dean who crashed a few years ago and is no longer riding.

The first thing I liked about going was the very inexpensive registration.  When I looked at the course maps, I liked the very straight out-and-back designs and minimal elevation change.  Getting on to Ft. Sill was easy once you filled out the request online.  I didn't particularly like having to race after doing the Texas Road Race Championships, which is traditionally the last race of the year.  But this would put a pin in cycling in Oklahoma.  I also didn't fancy going on I35, especially on Texas-OU weekend.  Therefore we took 183/281/44 to Lawton, seeing very few cars.

The weather turned out quite nice, but with a chilly start.  The 9:00 44k and 22k road race ran simultaneously, but different routes.  It looked like thirteen guys for the 44k and ten for the 22k.  The 44k started first.  After a decent interval, I started with the 22k guys.  This would be eleven kilometers out, with some inclines (not steep enough to be called hills), against a moderate breeze.  I planned to find a big back and hide behind him on the way out.  As it happened, one very strong guy immediately took the lead followed by another who had the type of back I looked for.  One other rider came behind me, but the other six were gapped and were soon left behind.  I hung with them for the first couple of climbs, but on the third one, at about three and a half miles, they finally dropped me.  Without my escort, speed dropped 3mph.  At the much anticipated turn-around, I could judge the third place guy to be about a minute and a half in front of me and the fifth place guy about the same behind me.

It took around twenty-six minutes going out and twenty coming back.  Unfortunately, the guy behind me came on strong and overtook me about a mile from the finish.  I came in fifth, about ten seconds out of fourth, but first in my age group.  We now had a two hour wait before the time trials.  

Another thing I liked about the setup here, they had chipped numbers to attach to the seat post and none to put on your jersey.  I unloaded the TT bike and switched the number, then loaded the Emonda back in the car.  By the way, I warmed up and raced in my tights (under 65 degrees cover the knees) and wind jacket.  The jersey had long sleeves.  The temperature hovered around 55 in the shade and 60 in the sun, which only hit a few spots this early.  I brought chairs, but since we parked within yards of the start/finish line and registration canopy, the car seats were more comfy and warm.

The time trials were a unique format, one I really liked.  The 5k racers would go out the same road we had in the 22k race.  At the end of 5k they would just continue, at a reduced, no-racing, pace to the start of the 10k, which was an additional 5k.  The 10k would take them back to the original start/finish line.  If you only wanted to do the 5k, you would just turn around and noodle on back to your car.  I think only one person did that, and no one did only the 10k.

The order of the race was youngest first, so I came last.  As it turned out, there was another gentleman who wasn't on the registered list.  He was last.  He was also in the 80-84 category and in talking to him later, his birthday in March of 1942 put him older than me.  For a relatively flat course, I found myself changing gears a lot.  Cadence and heart-rate were quite steady.  My time and speed were not particularly impressive, but the finish time was good enough for fifth overall, and, of course, first place in my age group.  We had about a half hour to hang out at the 10k start.  They had a few chairs and refreshments.  

I did well in the 10k, it being downhill with the wind mostly at my back.  I held considerably faster speed, averaged 22.4 mph, and for the third time was first in age group and fifth overall.  But an interesting stat, which I've known for years, is that I could hold my heart-rate five beats higher going with the wind than against it and cadence was up five rpm.  That is, I worked harder going downhill than up. 

The awards ceremony took a bit longer than anticipated, but we wrapped up and were on the road home by 3pm, once again utilizing 281/183 and avoiding the disappointed Texas fans who clogged I35. 

   



Sunday, October 8, 2023

CHANGING OUT A TUBE

 Tubes may becoming obsolete, but we had two flats on today's ride, both of which pointed to something I had blogged about earlier.  Craig had a run-of-the-mill flat and shortly thereafter I had a spectacular one.  First, here is what I blogged on 8/29/22:

 My friend, Randy, at Natchez Trace Travel asked me to jot down a few tips on what to take when doing the Trace, or any other ride for that matter. He advises these will be on his website next week. While cycling this morning, it occurred to me that I had seen many riders, whom I considered experienced, flumoxed when it came to a simple tire change. In my tips, I assume good changing abilities, but to cover myself, I'll expand on the tire/tube changing experience. 

     The three most common causes of flats are: 1) Tube malfunction, e.g. the stem leaks; 2) Pinch flat, caused when you hit a hole or rock and the tire momentarily allows the tube to crash against the rim, resulting in two holes that look like a snake bite; 3) Puncture, as when glass, nail or staple, or sharp rock, penetrates the tire and tube. I shan't mention operator error, when you goof up when installing the tube. We will assume this was done correctly. If you are going on a long ride, like the 444 miles of the Natchez Trace, put new tubes in before you go, practically eliminating cause #1. Keep your tires properly inflated, thus minimizing cause #2. Use a product like Tire Tuffy, minimizing cause #3. 

     But, things happen. Let's assume you are cycling along (not racing) and a flat occurs. Here is what you do: 1. Find a safe and comfortable place (as best you can) to work. 2. Remove the wheel (we all hope it is the front, but it usually is the rear). 3. Remove and arrange your tire changing tools and the spare tube (I use new tubes on the road, patched at home, as this cuts down on the frustration of a installing a defective tube and having to start over). 4. Before doing anything else, inspect the tire to determine the source of the flat. If found, mark the spot with the chalk you carry in your saddle pack. 5. Release one side of the tire, pull out the tube, again marking the tube at the site of the puncture before completely removing it. (I'm assuming knowledge of tire lever usage) 6. Run your fingers (slowly) around the inside of the tire, with special attention to the chalked area, to find the pin, glass etc. that caused the puncture. You may have to remove the tire completely and turn it inside-out in order to find and remove the offending object. I saw one person go through 3 tubes before an experienced traveler interceded and found the glass. Don't skip this step, even if you removed the nail (for instance) from the outside. It is an opportunity to inspect the whole tire. Once satisfied all is clean, move to the next step. 7. Blow a little air into the tube, enough to give it a round shape (maybe 10 pounds). This makes it easier to move out of the way when re-installing the tire. Be sure one side of the tire is already in place before putting in the tube. 8. Be very careful not to catch a piece of the tube with the tire lever when putting on the tire. This will cause a pinch-flat before you even get started. That is also why you put some air in the tire first. 9. After the tire is re-installed, with hands about 3 inches apart, pinch the tire away from the rim, visually making sure the tube didn't sneak out under the tire bead, all the way round the tire. This only takes about 30 seconds and is very important. 10. Air up the tire half-way. Inspect again for bulges or the tube not being inside the tire. 11. Air it up completely. You are finished, except for cleaning up and putting the wheel back on. 

    Forcing yourself to take the time to go through all the steps will result in much less frustration and only adds a few minutes to the whole operation. Occasionally you will receive a gaping hole in the tire, usually a nail or staple. Simply installing a new tube is inadequate, in that when inflated, it will push through the hole in the tire. I carry a 3 inch section of old tire (called a boot) in my saddle pack, and put this over the hole between the tire and tube. This works quite well, especially when the hole is in the sidewall, although each revolution of the tire produces a slight (annoying) bump. I also carry some duct tape and a small section of this over the inside of the tire also works well. In an emergency, paper currency will work, as will a mylar candy wrapper.  Park Tool sells a nice one which is less bulky than a section of old tire.

In Craig's case, while he was getting a new tube, Ray ran his fingers around the inside of the tire and found a small wire which had penetrated tire and tube.  Had he not done this and Craig inserted the tube to inflate it, he would have punched a hole in the new tube.  In my case, whatever I hit blew out the tube, leaving a sizeable whole in it and also took out some of the tire.  I have faithfully carried a boot in my saddle pack for twenty-plus years and have only needed it twice, counting today.  Once Ray got it and the new tube installed, it worked fine.  And since we were on rather rough roads, the bump caused by the boot was not as pronounced as it would have been on smooth asphalt.

Tuesday, September 26, 2023

2023 STATE ROAD RACE CHAMPIONSHIPS, FT HOOD (CAVAZOS)

This post starts at the awards ceremony for the USAC Nationals in Augusta.  Marilane and I were sitting with Fred (I've written about Fred for years) and his wife and a few other members of Fred's team, Geri Atrix.  Since I regularly am on the podium, Susan asked why I wasn't on their team.  I replied that I'd never been invited.  A few days later I received the invitation, which was quickly accepted.  Team leader, Whitney, opened a purchase window with Voler so I (and others) could order a team kit.  Besides individual awards, Geri Atrix won Best All-around Team.  Whitney did some minor changes to the jersey, including putting Best All-around Team 2023 on the back.  But these wouldn't be shipped until late October.  Wanting me to look part of the team, Whitney said he had a loaner jersey I could wear at Ft. Hood.  

I'd taken a few preview rides this year, both had strong south winds.  Both giving me times in the 2:25 range.  I hoped for a north wind, but alas, it was even stronger out of the south.  When I first started racing here, we raced in the afternoon.  This year our start time was 7:50am.  We were scheduled to start with the 60+ guys, but enough of us 70+ signed up that race director, Andy, gave us our own group and a five minute delay behind the young guys.

I need to give a shout out to Andy Hollinger.  His race-directed events are always well run.  This year's race is called the Bill Weidlein Memorial honoring a longtime race assistant who was killed while riding his bike.  All of the races honored deceased cyclists, most of whom were hit by cars.  We were reminded of this at the start, then Andy just said "roll on out" or words to that effect.  No count down or Go!, just roll out.  It took about a hundred yards to get into some racing semblance, and I had a fleeting hope that we could go at a reasonable pace.  Didn't happen.  I hung on while we were going downhill but once it flattened out, I was gapped and they were putting the hammer down.  

One guy with a neck brace on passed me so only Fred was behind.  In past races I was always ahead of Fred up to the first big climb, would be first off the climb, and then he would either catch me soon after or maybe after the turn, but would always catch me.  Well, we got to the climb and I caught neck brace and put maybe a minute into him.  At the turn, 15 miles, I didn't see him so figured maybe two minutes.

Now I had 15 miles into a headwind, not to mention some long climbs and a couple of steep climbs.  On one of the long straights, I thought I saw a rider.  I was twenty watts (or more) low and only doing eighty rpm's, and when I inventoried my energy, I concluded there was no way to up anything.  With about eight miles left, neck brace passed.  I tagged on for awhile, but couldn't hold his wheel.  With a mile and a half before the turn out of the wind, I could see him just topping the last steep climb as I started up.  Finally the turn came and I relaxed a bit.  I'd been passed by the really young guys who had to do two laps, and now a few of those stragglers starting passing me.  I kept checking the mirrors for Fred, but he never materialized.  He's finally slowing down more than me.


I'm not happy with my time or performance.  I wasn't able to access my leg strength, for whatever reason.  I'll ponder that for the next few months.  What I am happy about is being on the Geri Atrix team.  For this race there were 12 registered riders, but only 11 raced.  7 of them were Geri Atrix.  Andy really likes us old guys.  Even though the official registration was for 70+ he expanded the awards to do 75-79 and 80+.  The results were 70-74, Tom and George 1st and 2nd; 75-79 Whitney and Tom 1st and 2nd; 80+ Jerry and Fred 1st and 2nd. 

My history of racing Ft Hood:

2010  1:59:13

2012  1:41:51

2013  1:43:16

2014  1:49:03    

2015  1:54:43

2019  2:15:55

2023  2:17:02

Wednesday, September 6, 2023

CLIMBING ACHIEVEMENTS

 Awhile back someone asked me if I had cycled up "can't remember the name" mountain.  The answer was "yes" but it got me to thinking of all the mountains I've been on.  And as I listed them out, some of the other significant climbs that weren't mountains came to mind.  I'm sure I've blogged about all of them, but this post is a list of those adventures.  

The first group was on the Cycle Washington ride.  Then we took our first cycling vacation to Vermont.  Next came Cycle Montana and our #1 tourist destination, Glacier National Park.  Bicycling Magazine listed their top Ten roads in North America and I planned to do five of them in one trip.  The Koocanusa Highway is pretty, and it does go up, but not like a mountain, so it didn't make the list.  The Kananaskis Highway in Canada was a possibility that didn't pan out.  On the way home from Montana I cycled the West Summit in the Beartooth Mountains and Rim Rock Drive, Utah.    The West Summit was an up-back ride.  I planned to ride clockwise on Rim Rock, giving me a relatively short climb and long descent, but ended up counter-clockwise resulting in a long climb but thrilling descent.  In 2001 I cycled coast-to-coast.  Later, after retiring, I went with Marty Jemison on two Tour de France trips and rode in the Pyrenees and Alpes.  

I've ridden the Blue Ridge Parkway three times, once with Black Bear Adventures, once with friends, once by myself.  Each time, I climbed Mount Mitchell.  On a New England vacation I cycled up Cadillac Mountain (but didn't make it to Mount Washington).  I put some books on consignment in the bookstore in Leadville.  The ride down Independence Pass was cool.  I've cycled up to the McDonald Observatory once, and stopped a bit short on another occasion.  Velo View Tours allowed me the opportunity to ascend Bobcat Pass.  I made it up three-quarters of the Flagstaff climb in Colorado before needing to stop.  Which is why it isn't on my list of places climbed.

Brasstown Bald is the highest point in Georgia at 4,784, although the parking lot, which is as high as a bike can go, is 4,593.  This is two and a half miles, with a couple of 16% ramps and a 24% ramp.  I guess because it goes by "Bald" instead of mountain, I didn't list it, or the six gaps that I do in Georgia.  So I'll list them now: Wolfpen Gap (3,260, three mile climb); Woody Gap (3,160, five mile climb); Neel's Gap (3,091 eight mile climb); Unicoi Gap (2,949 3 mile climb); Jack's Gap (2,940 five mile climb); Hogpen Gap (3,525, ten mile climb).  My highest speed was 49.x going down a long straight on Hogpen.  It is almost as strenuous as Brasstown Bald.

Climbing a mountain is not like climbing a hill.  I have one day of hills that stands out, and is mentioned here: On the coast-to-coast trip, from Chillicothe, Missouri to Kirksville it is only 82 miles, but we pushed up 214 hills.

Nowadays going up takes a lot more effort, but I haven't lost the thrill of descending.