Today was fun! I did a recon of the course the day before and came home worried. Racing with the elites on a 1.3km loop with a 20m climb each loop didn’t seem like a task I was up to. Those doubts nearly became a reality after just three laps. I was hanging off the back and a gap appeared in front of me. I say my race end there and then but somehow I managed to catch back on at the top of the climb and nestle back into the group. Once that scare was over I still found if difficult for a couple more laps but by lap six it seemed to settle. No incidents to report though a couple of times some very experienced cyclists dive bombed my line into a corner. I wonder do they do this on purpose or is it a genuine mistake on their part?
Finished the race strong – I felt more comfortable as the race progressed and crossed the line in 25th of 39 finishers (59 starters).
When I analysed the data I was surprised to see that the first five laps weren’t the fastest. It appears that my struggle in those laps wasn’t to do with the speed – just that I wasn’t warmed up. For GPs I’m afraid to war up too hard for fear of becoming tired. From this race I can see that I was feeling stronger as the race progressed so hopefully I can put that worry aside in the future and do a proper warm up.
Went out yesterday with no plan – just ride my bike. I ended up doing 100.4km @ 32.2km/h. Not a bad session. During the ride I never went hard and never went easy and by the end of it I was not too tired at all. The racing was a good measure of fitness and this ride just confirms it. THe plan is three hard weeks training before the taper for Swedish Age Group Championships.
Keep doing what I’m doing.
New idea – I’m about to go out to the trainer and try it.
Work on the deflection point of my CP curve.
X marks the spot. My idea is to work on the deflection point, thus raising the power curve on each side of it – or moving the deflection point. I’m going to do 8 x 2:00 on 3:00 max power. my 3:00 max power is only 25w lower than my 2:00 max power – so this will probably be a tough set… let’s see how it goes. I’ll report back in an hour or so.
Targeting the circle… The idea is if I bring up that point then it will ‘pull up’ the graph on either side of it.
I’ll comment later.
Race number 4 of the season… mixed feelings. My pre-race goals were not to be humiliated. I suppose I reached those goals. The race was on a 2.2km circuit with a steep 400m hill every lap. I worried about that hill during the week… the images above show that the hill wasn’t my weak point, it was a downhill cobbled section that proved to be my Achilles heel. I could not for the life of me find the line (or the balls) to take that 90 degree turn at speed. The two Uppsala guys in the picture above took 10m out of me every single time we did that section of the course. I’d catch them on the hill and lead the entire way up and then they’d do the same thing again on the next cobbled section… I’m jumping ahead of myself though. The images above are of a distant chasing group. There was another main group up the road. I lost them on the first lap; the first gap grew out of the cobbles, then I couldn’t catch back on the hill. From there it just stretched out for with every lap.
Of the 40 starters only 16 finished – I was 18th if they count back the DNFs – which I think they will do for the league table. I’m not entirely happy with my performance but now that a few hours have passed I’m not disgusted either. If I make the same gains next year as I did this year then I think I’m there or thereabouts in the money. Keep working, keep enjoying the racing and keep improving.
Time crushed, so I crushed it. 48,5 TSS in 30 minutes.
5 x 1:00 @ 135% FTP on 0:40 RI + 5 x 0:30 @ 140% FTP on 0:20 RI + 12:00 @ 95% FTP
I planned to do more tonight but instead I’ll do morning spins tomorrow. Up at 05:20.
Tonight was my third race of the season – Arlanda Test Track. It is without a doubt my favourite race of the year. A traffic free motorcycle circuit with wonderful turns and great surface. If only half of the bunch were able to ride their bikes!
I got to the start area late so was forced to start near the back. The race started easy and I attempted to make my way up towards the front but was hindered by what must have been nervous cyclists… they were all over the place for a lap or two and the only safe line was to stay back. After there was an enormous surge on lap three that strung the bunch out in single file I decided that the back was no longer a good place to be. Too many riders were leaving gaps that I had to jump past and bridge. For the next few laps I made my way closer to the front… probably 20-30 riders back. It was then fairly uneventful and followed the same pattern on every lap: Wind down the back curvy section. Sprint out of the last corner on to the home straight and battle for position all the way down. Take the left into the chicane and repeat. Two of the laps had surges that strung us out in single file for the duration of the lap… nobody got away though.
Coming into the last corner I wasn’t too badly placed. The wind up to the sprint started and I didn’t lose places like I usually do. We got closer and closer to the finish and I thought I might tactually do ok. Then Magnus flew by me with about 200m to go… then everyone else came past me! 1 point for me. But enormously good fun!
Fast and furious Fiskartorpet was my second race of the year. A crit race and a typical power profile:
Apart from having a lit of fun, I did very little more than just make up the numbers in this race. I went into the horse track at the end of lap 2, had to chase back on for a while, but once I did that I sat there easily enough. I left it far too late to move up the bunch at the end to contest the sprint… I need to have better awareness in the crit races. Tomorrow is Arlanda Test Track.
I know that the race will be just 12 laps. Not xx minutes + y laps.
So I’ve set the Garmin to auto lap. Now I should be able to see what lap I’m on and then make my charge to victory at the right time… in theory. Practise won’t be the same.
Mini Leg Blaster (MLB)
10x Air Squats
5x In-Place Lunges (5x each leg, 10x total)
5x Jumping Lunges (5x each leg, 10x total)
5x Jump Squats
Full Leg Blaster (FLB)
20x Air Squats
10x In-Place Lunges (10x each leg, 20x total)
10x Jumping Lunges (10x each leg, 20x total)
10x Jump Squats
Goal is to get to 5 FLBs
Do them twice a week.
8xMLB on 30″ RI
10xMLB on 30″ RI
2xFLB + 6xMLB on 30″ RI
3xFLB + 4xMLB on 30″ RI
4xFLB + 2xMLB on 30″ RI
5xFLB + 30″ RI