Saturday, January 31, 2009

Berge en Dale - Win!!


After last weeks fast and furious downhill dash to the finish line, racing came to our neighbourhood this week.  This is the kind of route profile you love to see when you have Andrew Mclean in your team, or maybe not!!

The course starts on the well known Krugersdorp Hill (locally known as Hillsnax).  It then comes down Sterkfontein Hill, and past the Sterkfontein Caves - the Cradle of Humankind which is a World Heritage site and the location of the oldest known human remains.  The course then heads out along the Krugersdorp highway, sharing part of the course with the 94.7.  At Diepsloot, the course does an about turn and heads back to the finish near Muldersdrift.

At the start, I went straight to the front to set the pace, hoping to give Andrew the chance to launch off the front with the baunch alreasdy struggling.  We would then try to vary the pace to shake off any stubborn competition.  But nobody came with me!  Pretty soon I had a gap of a couple of hundred metres.  Andrew saw that nobody in the bunch was responding, so he jumped across to me - bringing along another Cyclelab rider.  Unfortunately, the effort of hanging onto Andrew's wheel was a bit to much for him, and he dropped soon after reaching the top of Hillsnax.  Without having to put in too many attacks, we had already achieved what we wanted, and put our heads down.  By the time we reached the top of Sterkfontein, we were told by the commissaire that we had a gap of 1:07 - great, but still plenty km's left!

Andrew was driving the pace really hard, and with his relative size being significantly smaller than me, I had my work cut out here.  Looking at the power stats, I stopped pedalling for the sum total of 3:30 minutes, the whole race!  But these are our training grounds, and we know every single bump in the road!

The pace didn't slow for a minute, and the first hour of the race I spent at a Normalised Power of 354w, and my Functional Threshold is 345w (well it was anyway).  We turned on to the highway with the commissaire telling us the gap was over 3min, to a chase group of 8, who had a gap of 2 min to the next group.  Knowing that we would have a few team mates in that chase group, we knew that only 4 or so riders would be chasing - 4 against 2, just our kind of odds :-)

The highway section is very hard.  The rolling hills are completely exposed to the wind, and the road just seems to be endless!  With Andrew being lighter than me, every uphill was pushing me into the uncomfortable wattage above threshold, but I had to hang in, and drive the pace on the flats and the downhills.

The commissaire was no longer giving us time updates, obviously thinking that we had a big enough gap not to be concerned.  We turned at Diepsloot, and were already well down the highway when we saw the chase bunch coming in the opposite direction.  By now I think Andrew had his sights on the VA bunch!  Having had a Biogen gel and got some liquids in, I was starting to feel a bit stronger again and worked hard to keep the pace high.

Hill after hill came and went, and I was beginning to wonder if they had moved the finish line!  Finally we came over the last hill, and the descent into Muldersdrift.  The finish line, however, was placed on the other side of the valley, so there was one last kick.  I dug deep and pushed for the line.  Andrew did not contest, I'm sure he could have kicked at the finish, but chose not to.  A Toyota SuperCycling 1-2 and we put 9minutes into the rest of the bunch.

Overall normalised power for the ride was 333w, with a VI of only 1.08, and less that 2% of the time spent not pedalling!

Sunday, January 25, 2009

The Fast One


First race with my new team - Toyota SuperCycling Vet's 40+, and a good result to go with it!

This is the season opener, and is pretty much a 100km flat gallop from the south of Johannesburg to Van der Bijl Park.  Then a steady training ride back home!  Average speeds are usually around 45km/h, so it is quick, and can be a bit dangerous.

In years gone by, there used to be a climb at the start, which allowed the bunch to split into a more manageable size.  However, now the race starts literally on a downhill, and is pretty flat from there onwards.

There is, however, one section that is a slight uphill drag, and always as a gutter wind.  Tactically, this is the main place to force a split.

So, after about 35km of racing, with a few minor attacks off the front, the Karee Kloof section arrived.  Toyota SuperCycling team took control of the front of the bunch, and forced the gutter.  Andrew Mclean kept things coordinated, which Colin Germs made sure none of the other riders could get into the paceline and disrupt it.  Jorge Faria (Westville Steel) joined in the pace making, sensing that the race winning split was about to happen.

At the end of this section of road, there were only 7 riders left of the 150+ starters.  Included in this 7 were 4 Toyota SuperCycling riders, myself, Andrew Mclean, Issy Zimmerman, and Colin Germs.  We had lost 2 teammates, Mark Thijs was feeling the effects of a mountainbike race the day before, and Kevin Vermaak punctured.  With us were 2 Boss Logistics riders, Anton Duvenhage and Billy Haasbroek, along with Jorge Faria of Wadeville Steel.

Turning right after the Karee Kloof section, we had a strong tail wind.  Ideal for keeping the pressure on the break away group.  Andrew and I drove the pace really hard, but succeeded in losing two of our own riders.  With the time gap under one minute, it was important to keep the pace high!

Soon, the break started working together, with still 45km of racing left and a 1 minute gap, we couldn't ease up.  The status quo remained for the next 35km, with the time gap surpisingly remaining at around 1 minute.

With 10km to go, I decided to try to get away.  Not knowing the riders in this category, I wasn't sure what their sprint capabilities were, and didn't want to risk it.  Also, looking at Anton Duvenhage, he is built like a sprinter!

I tried a couple of times to get away, but Anton was able to match the attacks and keep things together.  Andrew was also feeling the effects of the previous days MountainBike race, so he wasn't feeling very sharp.

The finish is a long uphill drag and the finish line can be seen from about 500m away.  Coming into the last turn, there was chaos.  We had caught the back markers of a number of bunches ahead of us, and they all wanted to get involved in the action.  After some shouting and gesticulating from the commissaire, our group was finally left of fight it out.  Billy went first, and I got onto his wheel.  Anton countered and I went as well.  Anton had the better of me and took it by a good few bike lengths, I took second and Andrew took third.

So, overall I'm happy with that.  My sprint wasn't too sharp, after 60km of hard pacing.


Sunday, January 11, 2009

Training Camp

3 days of hard riding, and more than 10 TSS points improvement in my CTL score.  CTL has gone from 99.6 to 111.5.

I will be doing an FTP test on Wednesday though, because I suspect my FTP is currently slightly understated.  So, two days of easier riding, just to keep the legs ticking over, then testing time again on Wednesday.

Thursday, January 8, 2009

Training Camp

Tomorrow we will be having a short training camp, locally.  3 days of around 120km (4 hours) of riding.

Day 1 is rolling hills out on the tracking station road.




Day 2 is hilly, out to Krugersdorp where we will take in Krugersdorp Hill and Sterkfontein Hill.









Day 3 will be flat and fast - out in the Randfontein area:





Can't wait!!

New Year, Training going well


Well, the new year has arrived and I have had a good block of training as shown by my PMC chart. I'm currently at CTL=99.3tss/day and after this weekends training camp should be around 105tss/day.

I end my Foundation Phase when I break through 100tss/day, so L5 and L6 work begins after the training camp, to start getting ready for the race season.

The new team is going to be fun, it will be a great opportunity to race alongside Andrew Mclean (a rainbow jersey holder) and get to learn from him.  Unfortunately, today we got the news that Graeme Cronje would not be racing with the team, which is a big loss.