TAG Time Trial (Race Report 4)

Welp, what more can you do but pace yourself correctly, stay aero and hit a new highest average power for 30ish minutes? I didn't win, and I didn't set a new 20km PB, but I can't help but call this a success.

http://www.sooeveningnews.com/article/20130520/NEWS/130529964

My previous best CP20 test yielded a watt average of 294. I haven't been very focused on cycling lately, but I have been doing an all right amount, so I endeavoured to hold 290W for the 20km time trial (higher by 15W over last year's PB, which was at the very end of the season). The weather was a brisk 12 degrees C with a slight wind. The course was more or less flat with one very small hill at the end and a riser over a highway somewhere near the middle.

I rode around the race area for a couple minutes to shake my legs out before anyone else in the area started warming up, but quickly moved onto my trainer. Typical warm up, do a couple race-pace efforts. Chatted with some Sault Cycling Club members, and just generally relaxed. I felt pretty good and ready to hurt.

I started fairly near the back, 1 minute gaps. I made sure to keep warm and did a couple efforts while waiting. I got up the start ramp and POW, off.

I started the first 2 minutes strong to get up to speed and all that. 320W. This brought me to the first corner where I regrouped and got ready to get into a rhythm. The next 9 minutes I held 293W comfortably hard. It was tough but not stinging-hard, and that brought be to the second corner. I chickened out of my aero bars on this corner and surprise, that's where the event photographer was waiting. SPOTTED - out of the aerobars. Oh well. The next 12 minutes featured a tiny riser, and this probably accounted for my 295W average over this section. Only one turn, took it like a boss but no one was where to see it. The last section was headwind and this is where my pace and rhythm started to suffer. However I still managed to crank out the power. I was suffering at this point, but a new batch of "carrots" started appearing in the last 5 minutes which helped keep the motivation high. With about 500m to go I knew I wasn't going to be cracking the course record, or my PB, but I knew I threw down the best TT I could on the day, and was satisfied.

I ended up coming in at 30:33, averaging 293W. Good enough for second place. I was bested by one Tim Best, with a time of 29:24 or something.

I'm happy with this race, and it has provided a good re-test of my cycling zones. I'm starting to feel it's time for a cycling specific period fairly soon. I'm happy where my run is right now, and I'll never be happy with my swim, but I think I can do some good work on my riding. I can't right now, but after my two A-races I think I'll dedicate a month to solid riding. I'll ride like, a billion kms. I'll ride all the kms.

Adam "All the KIMS" Fortais

Brief run-test debriefing

1) Eat appropriately prior to testing

     Eggs, bacon, cheese and coffee do not provide your body with the proper nutrients to keep from   crashing with low blood sugar

2) Take some time off before testing

      1-2 days isn't a very long time after 3 weeks of the highest volume of your life. Consider testing at the end of the week

3) Watch your heart rate

      Don't be surprised if you crack after 6 minutes above 195 bpm. Especially if last test you maxed out at 195.

4) Know when to pack it in

      If you notice your test has been a perfect storm of failure, don't be afraid to call it quits early. You can always retest later in the week.


So all of these things just happened. The test was a 5km TT. I held my goal pace for about 13 minutes before cracking. The speed didn't feel too bad, just everything else wasn't firing today. I called it quits around 4km and plan on retrying later this week. Before quitting I was holding 3:20min/km which seemed completely reasonable. The first couple km were no problem at all. I will be shooting for that again later.


Adam "Keep that frown concave down!" Fortais