Santiago Canyon TT (UC Irvine)
04-05-08, 07:57 PM
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Santiago Canyon TT (UC Irvine)
I've been trying to spend one day a week riding the TT bike, stretching consistently, and making slight adjustments to my position. All the little things are starting to pay off. My power was up, my position was more comfortable, and my taint wasn't numb.
From what I've heard this will be (part of?) the elite Nats course. The course was point-to-point and started with a slightly rolling false flat for about 8 minutes, a 7 minute climb at 5-6%, then a high speed decent and rollers to the finish. I managed to get there early enough to drive the course and figure out a strategy. I decided to go out pretty hard, then give it full gas on the climb. The decent was 40+ mph, so I decided I would have enough time to recover and prep for the rollers. Then I'd hit each roller hard and recover slightly on the decent.
I think the plan worked well. I started the false flat at about 290 watts out of the gate, then picked it up to 300 watts on the climb and crested at 315 watts. The decent was straight and fast. I would have liked a bigger gear since I was coming close to spinning out my 53x11. I was pretty fatigued at this point, but tried to hit 285-290 watts up each roller and recover heading down. The finish was fast and I hit the line at about 30mph.
Ended up getting 27:09 at 278 watts. The time was good enough for 14th in the A's. I would have won the B's by almost a minute. My teammates ended up 3rd and 4th, and my roommate Sara won the women's A's by half a second!
Duration: 27:09 (29:05)
Work: 451 kJ
TSS: 40.8 (intensity factor 0.952)
Norm Power: 281
VI: 1.01
Distance: 11.005 mi
Min Max Avg
Power: 0 502 278 watts
Heart Rate: 106 192 172 bpm
Cadence: 35 141 87 rpm
Speed: 0 43 24.3 mph
My pacing was pretty good. Turns out that negative splitting probably isn't optimal for this course since almost all of the climbing comes in the first half (18.3mph first half/ 31.8mph second half). I'm happy with my wattage compared to my first TT with a dedicated rig. Last time I averaged 255 watts, this time I averaged 278 watts (for 5 less minutes). I widened my elbows by 1-2cm and I think it really helped my breathing.
From what I've heard this will be (part of?) the elite Nats course. The course was point-to-point and started with a slightly rolling false flat for about 8 minutes, a 7 minute climb at 5-6%, then a high speed decent and rollers to the finish. I managed to get there early enough to drive the course and figure out a strategy. I decided to go out pretty hard, then give it full gas on the climb. The decent was 40+ mph, so I decided I would have enough time to recover and prep for the rollers. Then I'd hit each roller hard and recover slightly on the decent.
I think the plan worked well. I started the false flat at about 290 watts out of the gate, then picked it up to 300 watts on the climb and crested at 315 watts. The decent was straight and fast. I would have liked a bigger gear since I was coming close to spinning out my 53x11. I was pretty fatigued at this point, but tried to hit 285-290 watts up each roller and recover heading down. The finish was fast and I hit the line at about 30mph.
Ended up getting 27:09 at 278 watts. The time was good enough for 14th in the A's. I would have won the B's by almost a minute. My teammates ended up 3rd and 4th, and my roommate Sara won the women's A's by half a second!
Duration: 27:09 (29:05)
Work: 451 kJ
TSS: 40.8 (intensity factor 0.952)
Norm Power: 281
VI: 1.01
Distance: 11.005 mi
Min Max Avg
Power: 0 502 278 watts
Heart Rate: 106 192 172 bpm
Cadence: 35 141 87 rpm
Speed: 0 43 24.3 mph
My pacing was pretty good. Turns out that negative splitting probably isn't optimal for this course since almost all of the climbing comes in the first half (18.3mph first half/ 31.8mph second half). I'm happy with my wattage compared to my first TT with a dedicated rig. Last time I averaged 255 watts, this time I averaged 278 watts (for 5 less minutes). I widened my elbows by 1-2cm and I think it really helped my breathing.
