Team Mission and Vision
To be recognized in the Alberta cycling community as a racing club which:
*Creates a team culture that supports each members’ goal attainment,
*Is dedicated to supporting our high performance racers, and establishing a team infrastructure that meets the training needs of the club, and
*Demonstrates commitment to the organization of superb cycling events, promoting fair play and sportsmanship throughout Alberta.
Wednesday, 16 April 2008
For the past 5 years or so, I have used the Cochrane Hill as a "test" of my fitness and fatigue throughout the season. My start line is the yellow deer crossing sign at the base of the hill. To avoid stopping and starting with traffic blowing by me, I typically ride to the start line at roughly 20kph and hit my computer. I stick to the main hwy (1A) as it remains nice and steep throughout. My finish line is at the green sign indicating 400m to turn into Glen Eagles. No rhyme or reason for this choice but it is what I decided upon the first time I got up the nerve to "time trial" up the highway - I also figured that these signs would always be there in the future.
On good days I can climb in the low 9 minutes range averaging 370W. When moderately fatigued I complete the hill in 9:30 to 10 minutes range averaging 346-353W. When tired I am maxed out but completing the hill in > 10:15 averaging 320W or less.
On this day I averaged 382W which I have dissected below in a WKO+ file - if you click on it it should expand for a better view;
As you can see, despite the climb being only 2.71km we can segment it such that you can prepare for when to shift gears, increase cadence, lower cadence, build speed and pace yourself. This is how I climb the hill which may not be the best way for everyone. Is it "sick" to think that this is "fun"??
If anyone is interested, post your time up the hill and we can check every one's progress.
See you on the climb!
Friday, 11 April 2008
Anyway, I finally have something news worthy to write about so to speak. Straight to the point is that I will NOT be training or targeting triathlon this season but rather coming back to being a cyclist.
As many know I have been having problems with my left Achilles tendon since completing Ironman Couer d'Alene last June. Running has been the only activity to aggravate the tendon and has not allowed me to run pain free for sometime now. In January I under went some injection therapy (Traumeel and Zeel) on my left tendon and within three treatments I was feeling strong and was able to progress my running volume from 3km up to 11km with no ill effects.
Then one afternoon running from Talisman Centre to Sandy Beach my right Achilles started to bother me but I was still able to run without too much trouble. After returning to work and checking messages, I found that my right ankle had locked up leaving me limping the following two days. I went back to my chiropractic clinic and resumed injection therapy but now for both sides. This was in mid March and mentally I was frustrated and in a state of panic as I should have been comfortably running 3-4 times per week by now. As such I had set up a date in my mind (March 31st) as my kill date for the triathlon season.
It was a tough decision but once I made it I felt a weight of relief come off my shoulders. Thank goodness that cycling (my favorite discipline in triathlon) is not affected by this injury!! Now instead of training to endure for long periods of time at a steady pace, I now have to re-train my body and mind for the anaerobic efforts, pack riding, holding a max effort for 60minutes or less and the painful finishes of bicycle racing. I am excited!
It is also exciting to see how full the ABA calendar is this season with more races than ever. I can't wait for the Banff BikeFest in June and the Provincial ITT in Canmore where I will go under the hour again.
I am still holding out some hope that I can do a sprint or Olympic distance triathlon this season. I jumped in the pool last night with the Talisman Centre Triathlon Club and was able to complete the 2200m workout despite not having been in a pool in 5.5weeks.
Perhaps this injury is a sign for me to re-group and re-build for the 2009 season and I am now at peace with it and moving forward. I can't wait to put the hammer down on April 20th at the Crankmasters 20km ITT!
Thursday, 10 April 2008
Finished and survived my first two weekends of racing, can't believe it's that time of year again. First weekend in Fontana, California, the warm weather was definitely welcome after a couple of cold ones in Calgary. However, the smog level was pretty unpleasant, you couldn't even see the very large mountain just outside our hotel window..yuck.
Picked up my bike from the Trek tent on Thursday afternoon, it's a beauty, and test rode it on the course thursday and friday. Saturaday was the XC, same course as two years ago, with some steep climbs, fast descents and a ghetto with lots of glass. The race started good and I found myself in the top 10 feeling great. The first two laps I pushed the pace pretty hard and worked my way up to 5th, which I battled back and forth with Emily Batty (Trek Toronto) and Kelli Emmit (Giant). Half way through the third and last lap, I found myself in 7th place just behind Emily again and had my first good crash of the season....and honestly thought "if I lay here long enough, someone will take me away". I'd gotten the stem hard enough in the groin to wind me, and the elbow deep sand didn't seem to break my fall that much. I almost managed to hang onto 8th place, but fellow Trekkie Lea Davidson got me with less than a km to go. All in all, happy with the 9th place finish.
Sunday was the short track. For those who have never had the pleasure, it's basically an off road crit. Again, I had a great start, top ten off the line. The course went up the bottom of the 4 cross course, and each time up I found the energy to punch it a little and move up. After three laps I was in no man's land in fourth place with the lead group of Georgia Gould, Katerina Nash and Wendy Simms just ahead, and the chase group of about 5 just behind. What do I do here? Sit up and wait or hammer? I choose the later and spent the next 20 minutes time trialing away managing to hold onto fourth place, my first ever NMBS podium.
Friday evening was a Super D race (this weekend was a stage race, so we had to do all three events). If anyone has ever been to McDowell Park just outside of Fountain Hills, you'll know there is very little elevation change, so the Super D should really have been called a TT. It was actually a pretty fun course, fast and lots of swooping corners. Off the start I somehow managed to beeline it for the first cactus in sight and thus road the entire 20 minutes with painful thorns in my glove. Had a solid ride, jumped a rattlesnack, felt strong and finished in 5th place.
Saturaday evening was the Short Track, with call ups based on the Super D from the previous day, so needless to say, I had my first front row call up. The course had a lot of false flats and a steep loose run up section, so it made for a very challenging race. Off the start, I felt great and decided to try to hang with the leaders...but slowly my legs decided they had other plans and I had to let off the gas a little. Dropping back a couple places, I found my grove again and battled it out the girls there, and finally finished up in 9th place.
And finally, Sunday was the XC race. With each lap being 10 miles long and bout 40 minutes, the women's race was cut to 2 laps, which was very welcome due to to the 31 degree heat. I had a great race, battled back and forth with various racers through out the whole first lap. Slid out in one corner in the first lap and lost half my shin to the sandy pea gravel, but managed to jump back up and stick with the group I was with. Going into the second lap, I was feeling great and pushed it hard to make up a couple of spots and move into the pack just ahead of me. This is a great course for working together and sharing the workload, so slowly we started picking off racers. After cresting the last longish climb, I found myself in the group of 2nd to 5th place, with Katerina Nash, Catherine Pendrel and Delys Star (Australian national champion). At this point I was feeling really good, and moved around Delys who was starting to drop off the back. With less then 10 minutes to go, all I hear is PSSSSSSSSSSSSSSSSSSSSSSSSSSSSSST. What's that you ask? A rear flat :( I put in a shot of CO2 and it holds, so I hop back, not having lost much time, and the tire blows again. This time I check and there is a cm gash and all the stans is ooozing out. By the time I put a tube in and limp my half flat tire back in, I've dropped back into 24th place and lost about 6 minutes (got to work on the tired change).....yes, I'm a little bummed about this one. I finish the stage race in 11th place overall, not bad considering the xc.
I'm home now, for a week of school and recovery from some serious bad guts, and I'm heading over to Europe on Monday for the World Cups and chocolate waffles..mmmm.