Race Analysis
In my last blog entry I shared with you my training schedule for the month of August. Now I thought it would be helpful to share with you a file from one of those races including an interpretation of the race and the data that you see on the file.
The race was Châteauroux Classic de l'Indre Trophée Fenioux on August 29th. The race was won by Anthony Ravard from Ag2R – La Mondiale, and I came in 77th place. Read More Q & A with Rocky Reifenstuhl
Why did you get into long distance racing?
I always loved immersion in the great outdoors; the wilder and the longer, the better. Long distance racing in the wilderness heightened the euphoria, the challenge, the beauty, and the sensory rewards. That’s why I moved to Alaska more than 30 years ago. Multi-hundred mile, summer and winter events here in Alaska have taught me lessons impossible to learn in any other forum. August Training Schedule
by João Correia
People have often asked how I train. What sort of load do I do and what kind of training do I do after stage races. Below is my training and racing schedule for the month of August. Although the schedule is fairly detailed its sometimes changed due to fatigue. If for example I have a hard time doing certain intervals I’ll stop the intensity part of that day’s training and might even take a rest day the following day. As you can see my numbers aren’t extraordinary but then again neither is my motor. I like to call it the little motor that could. My weight right now is around 66Kg and for a rider my height at this level it should be between 63-64Kg. But hey I live in Chianti and I love to ride my bike but I also like a descent glass or bottle of wine every once in a while.
So here is how the August schedule started. It’s been changed a few times due to fatigue as well as an early exit from the Tour of Poland on stage 6.
Week 1:
Week 2:
Week 3:
Week 4:
Sitting on the Sidelines at the Tour de France
by João Correia
In Paris, the Monday after the Tour de France is an interesting scene at the airport. Lots of cyclists and fans trying to make their way home. It’s cool—except that I didn’t do the Tour, so everytime someone noticed my logos and gear and asked me how the race went, I had to mumble how sorry I was and explain that I was only there for a team event on the last day.
Read More A Top 5 Finish at 24 Hours of Adrenaline
Joey tells us: "The Canmore 24 Hrs of Adrenaline is the original 24 hour mountain bike race of the 24 Hours of Adrenaline brand. It features one of the most technical courses in the circuit (even more so than Moab) and is 11 miles / 18 km in length with just over 3,000 feet of climbing. Each year, 500+ competitors arrive in the small town of Canmore, Alberta to battle it out in the mountainous Nordic centre (host to the 1988 Winter Olympics). The objective is to continually do laps of this circuit over a 24 hour period."
According to Joey’s training plan, the 24 hour event was to be used for preparation for his Ironman 70.3 the next week. He intended to expend his effort carefully and not overdo it; however, when the team found themselves jockeying for 3rd place amongst several other hard-charging teams, his goal for the race changed.
Joey says, “At that point, the focus changed, and I tried to push the pace at key spots each lap. These key spots were sections just ahead of the more technical sections or the more severe uphill climbs. I would try to surge ahead of other competitors in advance of these sections to reduce the likelihood of being held up by slower climbers or riders that weren’t comfortable with the technical descents.”
Joey used power to maintain the right amount of effort for each lap. He knew that if he went too hard, he would pay for it later losing valuable time recovering from the effort, but if he rode to easy, even more time would be lost. He explains: “Knowing my watts and zones allows me to hit the mark of finishing the race with little to nothing left in the tank. Where I finish amongst the competitors is secondary to knowing that I left it all on the course. As an amateur, that’s all I want to do to know I've raced a good race.”
To prepare for his racing season, Joey makes sure to begin his training plan with a VO2 / Functional Threshold Power (FTP) test to set the baseline of his threshold power. He then builds his workouts around that number. Joey competes in triathlons, mountain bike racing, and road racing. In order to be ready for his triathlons, Joey needs to make sure his aerobic system is strong and steady, but for mountain bike and road races, anaerobic fitness is also necessary in order to stay with the surges in tempo that the races require.
In order to manage these different requirements, Joey tells us that he incorporates workouts that hit the aerobic and anaerobic zones. Joey tells us: “With a full time job and a two-year-old at home, it’s very important for me to maximize my training sessions on the bike. This is made much easier with CycleOps products. Whether it’s the rollers, the fluid trainer, or the road / trail, I’m able to monitor and measure my workload session to session. I can do this year-round regardless of the weather outside (did I mention I live in Canada?). By being this focused with my workouts, I’m able to also spend quality time with the family and meet my work requirements. A challenge any amateur competitor with a family can relate to.”
How exactly does Joey maximize his training time? He shared with us two workouts that he often completes in order to stay on top of his game.
Craig Alexander's PowerBeam Pro WorkoutCRAIG ALEXANDER aka "Crowie" is the defending 2x IM World Champion (2008-2009). In 2010, he has crushed the competition by taking 1st place honors in Ironman 70.3 Boise, Rev3 Quassy, Aviva Ironman 70.3 Singapore, Ironman 70.3 Geelong, and, most recently, Ironman 70.3 Racine. Crowie uses the CycleOps PowerBeam Pro trainer to help him get into top form. Watch this video to learn about one of his key workouts.
Read More What is it Like Working with Professional Teams at the Tour de France?The Tour is the number one goal of the season for many teams, and it’s absolutely vital to make sure everything is dialed in before the start of each stage. And while I’ve worked with Cervelo TestTeam, Omega Pharma-Lotto, and BMC Racing at such racing monuments as the Tour of Flanders and Scheldeprijs Vlaanderen, as well as some smaller, early season stage races, this was a whole new ball game; it’s the Tour de France. So here’s a look at what I do. Read More Cervelo TestTeam Reactions to Stage 5Thor Hushovd (NOR):
On final sprint: “It’s a pity to not be up there. It just didn’t work out today. I would like to be in top 5 or 8 going into the last kilometer, when I crossed the finish line, I didn’t even feel like I was sprinting. These things are sometimes confusing. I was too far off the back. The last kilometer was very technical and I lost the wheel of Lancaster.”
2010 Tour de France Power DataWe grabbed Cervelo Test Team Rider Ignatas Konovalovas's Joule after Stage 4 and downloaded his data. Here are the key stats from his race.
Cervelo TestTeam Reactions to Stage 4Thor Hushovd (NOR): “I wanted to do better, but I missed the power in the sprint today. It’s the fatigue of the efforts from the past three days catching up with me, especially from yesterday. Also, today was our first day in the heat, and I don’t do real well in the heat, so I was suffering all day. I was too early in the front in the sprint. I was on the wheel of Cavendish, but Petacchi started a long sprint, and I had to start my sprint again. He was faster today, so chapeau. I have good legs. I think I can do what I did last year and pick up some points in the medium mountain stages. Of course I want to win the green jersey again, but first I want to win another stage. The fight to the green jersey is just starting. I have to take it day by day and try to pick up points when I can.”
Sport director Jean-Paul van Poppel (NED): “The team did a good job today to control the sprint and we put Thor in perfect position with 300 meters to go. Thor just didn’t have the speed today because he’s feeling a bit of fatigue from the past few days. That’s completely normal. The rest of the guys on the team got through today, no problems at all. Tomorrow is another for Thor. We can expect him to be feeling better.”
Carlos Sastre (ESP): “We’re having a great start to the Tour as a team. Thor won a stage, I am still in the hunt and everyone is riding great. I have to take it day by day. The good news is that my back isn’t hurting me. That’s the most important thing right now. I was in good position in the front group, right behind Contador, when someone crashed in front of me. There was nothing I could and I also went down. I broke both wheels. Luckily, Brett Lancester (AUS) was there and I could take his bike. I was able to join the Basso group and didn’t lose too much time. That’s bike racing.”
Brett Lancaster (AUS): “These next few days before the first climbing stages in the Alps are good opportunities for Thor to pick up another stage victory and chase the green jersey. We’re in a good position now with the green jersey, but the Tour is just starting. A lot can happen. Thor is motivated to win more. My job is to be there for Thor in the sprints.” Read More |
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by João Correia
CycleOps Powered athlete Rocky Reifenstuhl knows a thing or two about long distance racing. He has competed in the Alaska Iditarod Trail 350-mile Mountain Bike Race 23 times. In his nearly 30 years of bike racing, he has completed multi-day mountain bike stage races, 200 mile time trials, and marathon runs. In the interview below, Rocky reveals his secrets to motivation, pacing, and nutrition.
CycleOps Powered Athlete Joey Roa recently achieved his best-ever result at 24 Hours of Adrenaline, Canmore. By using his CycleOps PowerTap to maximize his training time in preparation for the race, he was able to complete the 24 hour race with his 3 teammates in 4th place.