je suis un grimpeur

29:41

2011-06-07T00:16:00.000-07:00

Really wanted to do a sub-30min up the Gillies before this weekends Tour. Gave my minute man 4 of them, didn't reel him in, as he also did a PB, nice one Ash. Passing the 500m to go sign with 28:14 on the clock, I knew it would be tight, and with the lookout in sight, the pain faded to a satisfied final lunge fot the finish. 19secs to spare,Yay!!

Rex Range

2011-05-16T16:40:00.000-07:00

Sunday was the 3rd round of a little race series they have here in FNQ which saw us tackling the Rex Range to Julatten. Race starts just outside Port Douglas and after a 10km flat hits a good 6km climb, not too different to Kuranda.
I had never ridden the Rex before, but early reports suggested it was suited to 'le-grimpeur' and that I would have to carry the mantle of 'favourite'. Ouch!!
Forgetting my helmet, which involved a sub-legal drive back to Clifton to collect it, meant I was firing with adrenaline before the flag dropped, just minus a good warm-up.
Observations:
We hit the base of the climb, and true to 'le-grimpeur' form, sought this as a chance to up the tempo. It proved too much for a few, who were shelled instantly, and this brought a smile to 'le-grimpeur' who hates to carry dead weight. After a few more twists there was a mashing of Front Mechs on chains and chanirings as we entered the lower ramps and again 'le-grimpeur' realised an opportunity to dish out some more fun to the limpits hanging on his wheel. Still riding the Outer, 'le-grimpeur' upped the tempo with a little 'Dancing', this saw a few more struggle with their under geared Inner Chain-rings and drop of the back.
With a good 75% of the climb still to go, there were only two, 'le-grimpeur' had one left to deal with. Pace was good, HR was steady, but he could not dislodge the stayer. 'Le-grimpeur' could hear a lot of gear shifting and laboured breathing as the ascended the final few Km's, but try as he might, he could not break free. I would call it questionable on 'le-grimpeur's' behalf for allowing a adversary to ride his wheel all the way up a climb, there is no glory in holding back, for this is what we do, there should have been more ATTACK from 'le-grimpeur'. Climbing is about beauty and panache, not tempo and restraint, what was he thinking! Nevertheless, it was good day out and some solid performance indicators were revealed. 1260VAM, nearly there!!!
Oh, and I believe there was a equal 1st in the end, a null and void sprint, all the more reason to have dealt it out more on the climb. See!!!

Sad Day!!

2011-05-10T02:27:00.000-07:00

Today we mourn the passing of a fellow cyclist. It never matters to me if it is a Pro race, or on the road riding to work, that I always feel a much deeper connection to the event and the people involved when I hear about a fatal accident involving a cyclist. We are, by choice or not, part of a community, all enjoying the same sensations, some as their profession, others to their profession, some just for procession, either way, we all ride and daily take the same risks every time we clamber on our bikes.
Some will never crash, others will have many, but the reality there is no secret pill that can stop the inevitable, random is, well, random. Skill and experience certainly help, but as we sometimes see, even the worlds best make an error that is costly. You cannot live in bubble and not hope to prevent all accidents from ever happening, so, we must continue, riding on, using our heads to the best of our ability.

Bramston Beach # 2

2011-05-08T19:48:00.000-07:00

Yesterday was my second race at Bramston Beach, about 80km south of Cairns. A good course with many rolling hills, and this time a finish on a short sharp climb.
Due to the lack of participants it was a TTT until the final 1km, a late surge rewarded me with 2nd.
I am certainly feeling some good form, and things are building well for the Tour de Tablelands, now only 4weeks away.

rebirth

2011-03-12T01:01:00.000-08:00

Oh, how long it's been.

goooood stufff...

2009-02-27T21:13:00.001-08:00

Hell Ride Today, but less Hell at the moment. It seems a avid warning of penalties to licensed riders for misconduct has settled the usually ratty bunch. It is a pleasant ride when the insipid moronic jerks either ride like decent cyclists or don't turn up. So a bit of mangle here and there, but nobody wants a white-knuckled ride at 7:00am on a Saturday. Seemed to be another accident on Beach Rd on the way back in, seems out of control, with cyclist owning that road on the weekend AM.

Drilled some good watts up Olivers today, increased 1 min wattage, well below AeT HR, felt pretty good. The ride to the turn around was solid too, with a couple of guys mixing it up, Jono L (maybe) and some Drapac guy, I rode below max, and was pleased to see then suffering a little.

Huge gains this week allround. Friday the only rest day, so will be another 600km week. Only 1 more, before a week of lower k's, but then the hurt really begins as AeT workouts and ME workouts dominate.

Also need to check out BAW BAW soon, but the fires still burn down that way. Tragic!!!

UP!

2009-02-23T21:31:00.000-08:00

Little blue line is going up, and so it should. Have been pounding out the k's recently, and keeping the intensity high for most workouts. It seems that as the little blue line goes up, a recovery day has little effect on it's path, but has major impact on ATL and CTL. The last two workouts show that Monday (red arrow) and Tuesday (blue arrow) have kept general fitness increasing, however have not caused to much strain as to cause the CTL to drop substantially. Tuesday was a solid effort, but my feeling and indicated by the red line (green arrow) is that it was a result of increased overall fitness, therefore not effecting the CTL too much. I also set a TOP10 1 minute power during the ride of 536watts, and even this effort didn't cause to much strain.

What would Jens do?

2009-02-21T21:41:00.000-08:00

Bit of a cold the last few days, but have tried to train around it. Todays crit was a strange one, witht some serious team colluding going on. I was told that team work has no place in the Criterium, but I it seems that it is going to exist, how could it not. I wouldn't chase down my team mate, it just isn't done. However, I don't have any team to think about in these races and do my own thing, so when a break went away early on with a few strong guys, it was crucial to bring it back, or I had just wasted 15bucks. The part that bugs me the most is that other riders a really slow to react, I mean come on, if the beak has a rider in from team A, and team A is on the front of the group chasing, do you think we're going as fast as we should be to keep it within reach. Of course not, Team A is soft pedalling and the break is getting away, but to sit on the wheel of the Team A guy, and just follow, not going around him and upping the Tempo is stupidity. Maybe these guys have a motive that I don't quite understand, but when I see this, I just think, 'Oh well, better do it myself'. I produced some pretty good wattage driving the group back to the breaks, some real solid interval work, and on all occasions, achieved my target. I was thinking as I was racing that the only good break is a break in which i'm in, but I guess others see me a threat worthy of a good chase too. Let the games continue....

2009-02-18T04:30:00.000-08:00

Some good training of late. Things have settled down at work, and the weather is more suitable for me, and a bit of good 'ole 'I wanna ride'. I have covered over 600km in the last 7 days, which breaks down like this:

Wed 11th 50km
Thu 12th 50km
Fri 13th 50km
Sat 14th 95km (hell ride)
Sun 15th 115 (SKCC crit +)
Mon 16th 95km
Tue 17th 95km
Wed 18th 85km

and feeling pretty good about it. My target at the moment is around 15 solid hours, I am never just cruising, and try to push hard as much as possible without going over-board.

KER-RITS

2009-02-14T19:21:00.000-08:00

Ker-rit today. Little tired in the legs from yesterdays effort, but tried to get away after 30mins. Did manage to get a good jump on the field, but what many class as 'negative racing', saw the end of my 5-6 solo laps. I haven't seen a break succeed for a good while, and this can be blamed on the fact that everybody feels themselves a contender. There has to be a way to do it, just need a strong but small group to work together, just for a bit.

The race ended earlier, not given the usual 3 laps to go, just the bell, and I was mid-field, so made it hard to move up as everybody scrambled to the front. I doesn't matter about winning 'coin would be good though', but making sure I work hard and get some good AnT zone training in, and that which really bemuses me why some people pay the $15 bones to enter. They just suck wheels the whole bloody hour, really, what is the point.

Finished the day with another 50km down to Mordi and back, days total was around 115km with 60mins of teeth-gritting.

ATTACK!!!

2009-02-13T14:25:00.000-08:00

Hell Ride today, and I really felt like giving it hell. I am really irritated by weekend hobby riders that can't control their bikes, and also those obviously skilled riders who ride like complete morons, weaving and being all erratic. Yes, it's the hell ride, but it is a training ride, still, and therefore some focus must be on actually riding, not being some asshole showoff.

My response to this frustration was to attempt to 'showoff'' in my own way. ATTACK!!! This is something the ride responds to well and makes it a bloody good ride. After being blocked badly on the way up Olivers I finally got moving and grouped at the front with the usual suspects. Felt good, so ATTACK!!!!!. The next section of the only climb on the ride is about 3km dig up about 3-4%. It hurts because Olivers is really steep, but a good place to ride solid high wattage tempo and even better for a 53X14 slog. I shattered the group and only a few could hang on, but didn't come around to pull, except to take the honours at the top, bastards!!!!! I don't look to follow wheels, but train hard and that means ctaching wind, not tagging along for the ride.

Regroup and frustration again strikes on the roll home. Just tired again of idiots who can't hold a good line, so I thought I'd hop on the front and and hammer it. On the flat and with some keen riders to help, we not only strung it out, but nearly broke it. Yay! and too bad for the weekend hobby hero!!!! Seeya!

Still feeling good and with the final 6-7km to go, I developed a nice little jump on the whole hungry group with another fairly motivated rider. We dug in hard and tried like HELL to hold the group off, but with under a kilo to go, succumbed to the will of 150 charging bikes. It was a valient effort and didn't go un-noticed in the bunch. KUDOS!!!

So, a little bit frustration, and a dash of irration can provide some interesting results. I have been feeling good of late, motivated and today was glad to see that my numbers are good, very good. 20min FT power is a solid 340, and there is still much room to improve. There is a lot to gain from pushing yourself, whatever the motivator may be.

Update

2009-02-12T15:29:00.000-08:00

Great weather at the moment, which only encourages good riding and training. Am trying to great a rhythm with it at, as recently I have been very on and off. Due to the fires, Ruth and I went to the Otways, a beautiful Naional Park on the Great Ocean Rd. It was perfect for some training, a nice 6km/6% climb up to our cottage, and of course, the Great Ocean Rd itself is a cyclists dream.

The rest of the week i have been doing leg work on Beach Rd, basically spinning, Force, and hill attacks standing and sitting. I am doing it before work, so have to treat these days light, otherwise I will be grumpy, and no-one likes a grumpy waiter.

Hot Hot Hot

2009-02-06T16:37:00.000-08:00

Hell Ride today. Felt good, but group split at traffic lights and the chase was on to catch them before the climb. Re-connected after the loop, but the usual intensity was lower.

Today is expected to reach 44degrees. It is hot and windy right now, terrible weather! Hopefully the cool change arrives sooner.

Tomorrow Ruth and I will get out Melbourne few a few days and have rented a cottage up in the mountains. I will do some training on Mt Buller, 16km 6%, to try and get some good climbing into my legs. It should be cooler weather and will be my first real climbing in a long time.

tough daze at the office

2009-01-31T16:59:00.000-08:00

Today's Criterium was one of the hardest. Not that the race was that tough, just my feeling was poor. It has been a long week. Lunch and Dinner shifts all week, extreme heat, extra hours doing preparation and cleaning, it is just too much to expect to also be able to attack and hold 380 watts for any length of time in an A Grade Crit. You can see from the above graph that my blue line has plateaued, due to only 3 days a week, and not many hours on the bike. The intensities are up there, and I'm glad for the 1 hour Criterium, which is the best training going around locally, but really I want the time and energy to head up into the hills.

I hope that next week things can return to normal, as I really want to start making that blue line head skyward.

still here

2009-01-30T18:52:00.000-08:00

Frustration!

How the weeks have flown by, it is nearly February. To be honest, it has been tough of late. My job is draining my energy as new staff need training, and that means double shifts every day of the week for me. It is hard to 'do life' around this, as when I should/want to be training, all I want to do is sleep. There is an end, but when?

The good news is I do still get out 3 days a week. I work hard on those rides, but need to make sure I don't drain all resources, as I need energy for the evenings shift. The weather has also been HOT, and I mean 40degress for a few consecutive days. Nothing can happen in this weather.

My levels seem stable, and the rested riding legs seem to have the kick when needed, but the crits for me are a one hour AeT effort. I try to break away as much as possible, try to ride as hard as I can, as I know it is the best training I can get at the moment. Other training at the moment is basic core leg strength, so riding in 53X13 for 50km, uphill/downhill/flat/headwind/tailwind. I try to sit on 280-300watts for 1hr30mins, but traffic and lights make this tough. Hills, hills, hills.

I got interviewed by TrainingPeaks Blog, I have used their products for a few years now, especially loving Joe Friel's 'a cyclists training bible'. WKO+ is great and Joe's book has taught me to relax and not worry too much about these 'life' moments that get in the way of a good plan. There is no point stressing and making yourself sick or moody because of some hours you can't get in. The IS room for adjustment. Check out the article at

http://blog.trainingpeaks.com/2009/01/trainingpeaks-member-profile-adam-cobain-cyclist.html

There is a lot of muscle memory going on, and I feel confident that as April draws closer, I will be ready for the years first challange.

Bring on BAW BAW!!!!

Performance Management Chart and WKO+

2009-01-09T16:08:00.000-08:00

The most amazing piece of data analysis. I have been using the WKO+ software with the iBike for enhanced power related graphing. It is a powerful program, to say the least. Not only can I log 5sec, 10sec, 1min etc power outputs, watt/kg per ride, per section of ride, there is this amazing training stress graph (above).

This is from my season start Dec 1st until today, the yellow bar represent stress of training, the pink is acute load (daily) the blue is for chronic load (total) and the two dotted lines represent 20min and 1min average wattage.

Here is how it works: when load is high, stress increases and in this case is represented by the yellow bars getting lower.
This is normal (of course), but the trick is to keep the blue line increasing slowly (total fitness improving) and making sure that you do not cause fatigue by over working (pink) and casuing a big gap between stress and progress.

My load is slowly getting longer and harder and this can be viewed in the yellow bars decreasing. One recovery day and one light effort have reversed the stress balance and now it is climbing again, which basically means I can start building for the next phase, slowly increasing the efforts and loads. My absolute power has increased, both 1min and 20min throughout the period. An upward slant for stress means I can produce a good effort as my body is well rested. Hopefully.

It is an amazing piece of science and as my training year progresses towards my racing targets, I can watch the blue line to assure that my fitness is on the up or max (peak) and just before the event, make sure that I bring the stress balance bars pointing upward so that I know I too am rested for a peak performance.
This takes takes the guess work out of knowing if you are 'ON' for that big day. In the past I never knew how much to taper, just sort of guessed, but probably fearing losing the levels, did too much before a big race. Now just watch the little graph and keep the line in the right places.

Today was 'Hell Ride' day. Felt good and climbed really well on the ascent out of Frankston. Tomorrow is Crit day and hoping for a Top 10. We'll see!

Hilly Hawthorn Crit

2009-01-07T15:04:00.000-08:00

above photo thanks http://bianchiman.smugmug.com/

Last night raced the Hawthorn CC Summer Crit. It is a 1km course that includes a short 5% dig for about 250m. Not steep, but enough to hurt after going up it several times. Someone always has to be a fool and attack from the start, so there was no real time enjoy the nice summer evening with views of the city. I felt good and chased down most attacks, or let them dangle off the front without worry.
Just by riding tempo, we were able to split the group down to a few and by about 20mins found myself away with one rider. He nailed it up the climb every lap, and this hurt me, so I lost his wheel and settled in at my pace, 2 riders joined me, but only one would help with the work.
I felt confident I could out-sprint them, and did to take my first placing of the year, a nice 2nd.
Yay for me!!!!
It is definitely a sign that the legs are improving, but still a long way to go before Baw Baw fitness.

nuttin' much

2009-01-06T19:03:00.001-08:00

Training is increasing and feeling the fatigue that tells you're working. I have been taking advantage of my summer holidays to get some good riding in, including some racing and hard group riding.
The Sat morning 'Hell Ride' is always fun, and the steep climb called 'Oliver's Hill' in Franskston is a good chance to stretch the legs. It is satisfying to climb here in the select company of pro's like Aussie Champ, Matty Lloyd, Greg Henderson, Baden Cooke, Hilton Clarke, Will Walker and even better to hold my own against them. The Aussie champs are this weekend, maybe next year i'll saddle up for a go.
Have found some good short hill courses for some AeT training, and that along with the crits are keeping my legs honest. It is all getting easier and easier. I have a quiet goal to win one of these crits, and will race a hilly crit tonight to see how we go in that. The racing is not really my strength, but I am getting smarter allthe time and winning is not always about the strongest, but being the most economical and smartest.

rambles

2009-01-02T10:05:00.000-08:00

holidays, gotta love holidays...

as i slowly slip into the vibe that only the absence of work brings i glance to the plan of 2009 and it's training targets.

Step 1: Gym!!!

Sitting on the 60kg mark, and although good for power to weight ratio, feel that the one thing missing is the power. Summer here means riding and racing, albeit crits, but I do miss the needed winter gym membership. The gains made in the weight room are hard to emulate on the bike, and even tough some bulk is eventually lost as the season progresses, it puts a good shield 'o' muscle around the legs shoulders.

Step 2: Training courses

Still suffering from lack 'o' mountain, finding courses that allow me to ride the way I like is tough. Yeah, we can climb, but the hills are just bumps. I want something that makes you feel like your going up, not just over. This will need planning and commuting to the mountains, strange for me. I have to evolve as a rider and with sat morning 'Hell Ride', feel that skills in the bunch are building, but still, dropping the group on a climb is more my style. Speaking of which... gotta get ready...

ibike pro @ the SKCC

2008-12-07T15:39:00.000-08:00

Yesterday was my 4th Crit, and I feel I am getting a handle on it. My goals in this race were to be in every attack and break, which I did, unfortunately none were successful. It is hard to know who is strong, but generally there are 6 or so guys who animate the race and need to be watched. Many riders are in small teams of 2-3 guys, so a few tactics work against you, especially the pull through block. Am attack goes and riders slowly bridge across, the group digs in until a team mate of somebody up the road gets on the front, and well, the pace drops as you can imagine.

I rode hard yesterday, average wattage was 320 for an hour, probably due to all the attacks and gap bridging. Surprising when you see it as factualy raw data, I know I worked hard, but these are solid levels at this point of the year.

The ibike is working really well, and is perfect for my needs. Just cruising it is a little up/down, but then who needs to know that you're taking it easy anyway, it is the 250+ watt work that counts. It is wireless, neat, has HR and Cadence and is really light with good analysis software.
You can really see the stopping and starting that is needed in the criteriums. The circuit is very tight with most corners not needing too much braking, however, the turn onto the start/finish straight is very tight and usually met with a headwind. The group will slow and then a full 600-800watt sprint is needed to keep on the wheels as it spreads out up the straight. This is what makes breaking away so tough. 3 riders into the wind just can't hold the same speed for long. It is very painful. HR average was 177, just below my LT.

It is very interesting assess the data, but i think the power of training with power is in setting a power profile to work to. You just can't be as accurate with HR alone, of course, work is work, but many times I have been training at LT, only to realise that you are going slower. I am not a tech convert, but think that this will aid in the coming years training.

Albert Park F1

2008-12-01T19:33:00.002-08:00

There is no shortage of good FLAT training courses around Melbourne. Last week was the St Kilda West to Moridallic run. It is 99.9% flat, a few little rises that seem to test some riders, however, on a good day, the wind will provide a nice element of resistance and make you sweat rather than spin out a 53X12.

Today I found a new course, well, new for me. The Albert Park F1 track is open to traffic and is a major outdoor and physical activity area. There are a few cars, but nothing like the beach rd and it is a pure circuit with just one point that you need to slow down for. This makes it great for AE efforts as there are no interruptions and the road is super smooth and fast, as it should be, being an F1 track. It is also about 500m from home, so added bonus.

Some tests this week to set power training zones. Fun, fun, fun.

at the St Kilda Crits

2008-11-30T16:12:00.000-08:00

Week 1 of Base completed. Trying to fit in the hours on the bike around the hours at work is a little tough to get used to again. Recovery becomes all the more important. It feels good to have some new targets and challenges, especially the Criterium racing.

Yesterday was my third crit, and by far the toughest. About 60-70 riders contesting A grade, on a short tight course meant I needed my wits about me. It also had many pro teams, including Drapac Porsche, Praties, and some ex-olympians. I wasn't thinking to much about winning, just learning, but did a top 10 anyway. Pretty good result really, as my fitness at high levels is not even on the training cycle yet, and tactically I rode well. I tried to get away with a few minutes to race, but the field were too strong, and the problem with this is is the when the field catch you, you get pushed to the back of it and must work your forward again. This is the hardest, especially as the speeds increase in the final few laps. I heard the bell and was mid-way in the field, but with a few daring moves into corners, picked my up to the front group, but you get there without the legs to sprint.

There is so much luck involved, but tactics are also very important. All in all, to race in this group was either going to make me or break me, and I'm happy I could hold my own. With more training over the next few months, I'm sure I can get my wheel over the line first.

So about 14hours last week, most easy and flat, with few force and speed sessions, plus one race. I like this sort of winter training...

2009 here we come

2008-11-26T06:12:00.000-08:00

So... it starts...
2009's racing season is loosely penned, the team/club chosen, all that needs doing is the training, which compared to November in Matsumoto, is of no compare.

Yes, I am lucky to have the sun and good weather, but those mountains are missed. I bet I could push the bike up to 2000m still on Utsukushi, maybe one last time.

Here though, we have racing to achieve he same results, and even better winter targets I expect. The crit's are fun and fast( thought i'd hate them), and perfect for winter.

The focus is Mt Baw Baw in April, a 100km road race that finishes up 13% for 6km climb.

Utsukushigahara is still 100% on the cards.

2008-10-08T06:21:00.000-07:00

Test

Sent from my iPhone

1 :20

2008-09-28T18:29:00.000-07:00

Few local climbs reccy'ed.

1:20 is more like a sprint than a climb. Very easy gradient at about 4%. This is a really popular run, heaps of cyclists and on both SUndays I have ridden out there, racing has been held. I am climbing around 14mins, but can drop it more.

The Wall was more my style, nice chunky steep section that really burns. I got stuck pushing a 53X19 up it and nearly popped. Unfortunately I didn't time it, but in the next few days will target the climbs for some serious efforts.

All else goes well, nice endurance rides around the bay, but really want more climbing, I miss Misozuko.

Searching for houses is tough, too.

But like all things, the persistence you learn on the bike, can be applied to off the bike too, and there is nothing I can't do. It will all come together.

back and rollin

2008-09-25T17:26:00.001-07:00

All goes well,

tough getting things sorted, but job is great and training goes well on some beautiful new roads. Climbs are a little small though so have to do them more than once for full effect.

Hi Everyone.....

going out on top...

2008-09-15T04:00:00.001-07:00

final race

Yamagata hill climb,

Local and fun, very tough,

Won it!!!!! My class and GC, so tough, great day,

3 days left in Japan.

Lemond is packed and ready for Ausssie...

...going home

2008-09-04T20:24:00.000-07:00

Norikura has come and gone and I am super happy with 5th. I was a great race and I felt solid, perhaps again, a little hesitant to really drop the hammer, but Norikura scares me, so riding conservative was the best atitude to take.

I had no idea about my form and basically did no training after Chokai. One tough summer slog in Kashiwazaki, but any training gains were probably offset by excessive sweating and the re-hydration with beer as opposed to water.

After the holiday, I got back on the bike and hit the training hard. Form seemed good and I set some new Mizozuko records, but 21km is a lot different to a solo 5km effort. So a 5th place against the best in Japan, with lacklustre prep, it's good and I walk away from the big racing happy.

2 weeks left in Japan.

My Madone

2008-08-26T17:51:00.000-07:00

In true testement to Lance, I also believe in the motivational powers of a test climb. My Madone is, well, Misozuko's 5km 8% climb.

My record stands at 18:00mins.

Yesterday, finally feeling back to racing form after the summer break I cranked right into the ball park, just 20secs shy of a new PB.

The crazy thing is, I pushed a 53X19T the whole way.

I feel good.

2008-08-25T04:25:00.001-07:00

too busy,

Norikura this weekend,

taking no prisoners

53X21 -1200m - 21.km

2008-08-03T18:15:00.000-07:00

back to back big ring utsukushi's.

i feel the deep muscle tissue getting in the mix, and upper body is always working.

53X21-19. It hurts, especially on those 16% corners. C'mon baby, get up there.

This also begins a series of targeted race efforts. I have been increasing muscle depth and endurance recently, so with the coming weeks before Norikura, 1-2 times a week, with sufficent recovery time, attack the hill for an hour solid. I find anaerobic endurance is more succeptable to fluctations, and clearly it is harder training, it is the icing on the training cake.

...on to victory

2008-08-02T21:35:00.000-07:00

Some good climbing yesterday, middle of the day to condition to the heat. Have been feeling really good on the bike. Banged up Utsukushi in the big ring, no hurry. Can I do it on Norikura? My fastest times are out of the saddle slaughter fests where my knees feel like they are going to pop. I should forget the technical aspect, and just follow instinct, a la Yatsugatake, but save some juice for the end. Maybe blow off the front after 5 km, make em hurt, then regroup, and do it again. I don't know, but I am going with one clear target, Domination and Victory!

holy be jeezers

2008-07-31T01:14:00.000-07:00

I just cranked a 13:30 up the widowmaker, a.k.a the Utsukushigahara race course to Misozuko, and my HR was only 166, standing. This was a medium effort with no need to push hard, estimate 390watts for the ride.
I am testing cooling methods for Norikura, and they work!!!!! Lower core temperature, means lower HR and more moisture is available to keep my joints lubricated and working smoothly. THis is a major breakthorugh for me.
YAY!

Chokai

2008-07-30T17:59:00.000-07:00

Last weekend was Chokai-san Classic.

What can I say, other than it was 'HOT'. I suffered.

TT was good, better than I thought. I just died 'a-thousand deaths' in the 11:29 ride. Average HR was 190, max at 194 with a 63km/h sprint over the line. I was a little out-gunned, with many people using aero helmets, disc wheels and some full-tt bikes, but Murayama-san and I showed that brute force is as valuable and aerodynamics. I was so hot that I thought my heart was going to burst into flames, lucky it didn't!

Sunday's HC was a real unknown, didn't practice the course, and had no real idea of the parcours, but I was game anyway. Felt good in the morning, but worried about the heat, that even at 6:30am was strong. My core temperature seemed high, and it was proving difficult to lower. THe race started slowly, and I pushed the pace to make a selection, I really wanted a small group to go early with me, out of sight, but everybody was playing the easy game.

I sucked wheels and was feeling good, enjoying the course, and the downhill sections, but around 5km to go, I started to get deeply hot and HR wouldn't drop. My brain was saying drink water, but this made me feel a little sick, too much H2O is not good, and external temperature was cooking. I dropped from the group, and just rode a slower pace to the line, surprised to hold on for 9th as I was going real slow. Nobody came past me, which told me we had a ripping pace going.

Hot conditions are not my speciality, and I drew a lot of knowledge from this event. I need to cool down, and if this means carrying a little more weight, then so be it. Norikura is a little cooler, but I do remember last year overheating a bit.

I think my fitness was on point, up unitl the heat got me, I was thinking of attacking and that is a good sign, much better than just hanging on.
Congratulation to Takaoka-san, he seemed motivated to win, and deserved the victory.

So, keeping cool while burning up mountains is on my mind at the moment.

ALLEZ CADEL!!!!

2008-07-14T17:37:00.000-07:00

YAY!!!!
Last night, watching the TDF, I felt so proud of Evans. He is not about all the pomp and parade, and just slowly chips away at his goals, very mechanical and logical. I like it!!!!!
It is about time he donned the malliot jaune, and I feel that Australia is looking at it's first TDF winner.
Allez Cadel!!!!!

Nothing much exciting on the bike recently. Just putting in the Endurance km's. Great ride on Sunday over some new climbs.I'm looking forward to the next challenge, and will give Chokai a good go.

Azumino Cup this Saturday will be a good leg workout. Will be targeting 59:00mins

Keeping the Tempo

2008-07-07T18:08:00.000-07:00

Recovery yesterday. Legs up and take it easy.

Legs pulled up quite well, but upper body felt fatigue from the climbing.

So 1:10 up Norikura. Sunday's test was a study in pacing. By riding at Tempo for the first 10km I was sufficiently rested for the next 10km. Both times I raced Norikura last year, I was too excited on the lower slopes, pushing a too bigger gear, and paying for it in the final 5km.

Keeping pace steady pace around 170BPM or 85%, clearly allows for less drop off in the final. In the flatter sections, hitting them with a lower HR allowed for a greater recovery. Of course, racing is different, but following wheels and staying out of the wind is vital to keeping that reserve of sprite needed at the end.

In my recent races, I have worked hard from the start, and with no group to pace with, found myself always in the wind, and always dropping off in the final few k's. I won in the sprint, but know that riding a steady measured pace would have made sure that a sprint was not needed. The tougher the better.

If I can ride 1:10 at 85%, with 1500m ascent and 55km in my legs, then things are looking positive. I just need to be smart my with strength, and not squander it in areas when I can be resting. Murayama-san is great for that, just tagged on the back, but always there in the final. I look forward to racing against him on Chokai.

Sunday

2008-07-05T23:52:00.001-07:00

Take 2

Norikura from Matsumoto today. Tempo Pace. Felt really good.
Climbed a 1:10 up Nori at Tempo, nothing too hard and with 60km in my legs, I didn't want to. It is a strange climb, and will take many more times up to get the feel for it, but each climb is one step higher up that podium in August.

The Igname Legarsi boys were doing there thing up there and I was even surprised to see the infamous Goro-san, too.

All in all a dam good ride, except for the slow leak in the front wheel for the last 35k.

The Karman Line

2008-07-05T02:34:00.000-07:00

I like climbing hills

I have climbed 102,650m in the last 6 months. That's 102km directly up and the Karman Line. The border between atmosphere and outer-space. Of course that type of climb would be hard in one go, unless you had a rocket, of course:)

That is an average of 4000m a week.

No wonder I can't feel the chain when going uphill.

Norikura tomorrow, take 2, hopefully no rain.

Friday

2008-07-04T19:30:00.001-07:00

2 Misozuko's yesterday. Easy Pace. Seated
Legs were feeling like lead weights. Pushed on anyway.

Norikura + Le Tour

2008-07-03T17:27:00.000-07:00

Norikura Yesterday. Well half of it, anyway.
It's ever changeable weather rained on my parade.
The ride there is always a good solid leg warmer, Shirakaba pass is 8km at 7%, before Norikura 21k at 6%.
I did 2100m of Tempo climbing, before getting my cold wet body back to Matsumoto, but not before a quick little warming onsen at the little free-rotembo first.

TDF starts tomorrow, let's hope for a clean race, void of scandal, but I'm not going to hold my breath on that one.

VAM

2008-07-02T16:46:00.000-07:00

Utsukushigahara yesterday; tempo pace.
Nice day to be on the bike.

My preparation for Utsukushi was some of the best riding/training I have done. I used the
VAM or (Velocity Ascended /Metres per hour) as a guide to my levels.

My final record up Misozuko was a 13:30 at LT of 181, which is a VAM of about 1430. This would have given me a time of around 1 hour for the 21.6km, but that is at LT, and I tend to dig deeper in the race. Fuji was 1436, and the same for Tsugaike. To put it into context;

VAM (Vm/h) Metres Per Hour (Vm/h)

1800+ Vm/h: Lance Armstrong - and Marco Pantani of olden days
1650-1800 Vm/h: Top 10 / Tour de France GC or mountain stage winner.
1450-1650 Vm/H: Top 20 / Tour de France GC; top 20 on tough mountain stage.
1300-1450 Vm/h: Finishing Tour de France mountain stages in peloton
1100-1300 Vm/h: The Autobus Crew

It is good to know I'm in the right ballpark, but really want to bring it up to 1600 for Norikura. As a gauge, I have improved VAM slowly since April, and my resistance to fatigue is the key to going harder. So, with more time, more climbing, there is still room to improve and take the level higher.

more, more, more

2008-07-01T17:14:00.000-07:00

I think I can go higher.

Yesterday was to plan for the next 8 weeks of training, and based on data from April to June, I can go higher. Rather than transition for another base, then build, I want to go straight into building, adding to my current levels.
The only thing that could stop this working would be fatigue and low motivation. But, motivation is high, and because I tapered off for Utsukushi, and then didn't race, my body is fairly refreshed.
Being wary of the mid season trough should be avoided, as I have only Chokai then Norikura, so all effort is training.
With 8 weeks to work with, I will build MusEnd for 4 to an overload, recover, then work on 1hour flat out, tuning the system to operate at maximum effort.

It means lots of Norikura's between now and end of August. I don't want to just win Norikura, I want to rip it to pieces.

Here we go.

c'est la vie

2008-06-29T18:19:00.000-07:00

Matsumoto rained on everybody's parade.

Utsukushigahara canceled. It's poor form. No back-up plan, no alternatives offered. Just go home.

An event of this size, with so much money to play with, but no contingency plan for a race held in the rainy season. It's just another joke and just another case of the lack-luster type of organization that happens here in Japan.

This is bike racing, it rains, it's a mountain , of course it's wet, it's 2000m high and naturally there is fog. What do they think, that every year it is going to be sunny and nice?

We wait, we re-focus, and we move on.

c'est la vie

Harden the F@ck Up

2008-06-28T02:02:00.000-07:00

The eve of Utsukushi.

Feeling ready and relaxed. Lemond is running like a dream. Light and Fast.
#1 on my back feels good.

Tomorrows mantra: Harden the Fuck Up!!!

Relax

2008-06-27T00:24:00.000-07:00

Easy pace full race course today. Feeling good. I have talked the mountain on several occasions recently, but today, we came to an understanding.

"I do not fear you, but embrace you"

It was the same last year. Ride it until you feel that you are one with it. Even though I ride Utsukushi many times during the year, and know every corner, every bump, I never think about it in a race context until May and June. The rest of the year it's just a nice ride.

The way I do it though, is piece by piece, like a puzzle. I work on sections, mastering them, and then moving on the next. If you rode it hard every time, well, you just can't think about too much else. After you have every section, you put it all together, on the day.

It is nice to ride off the mountain today with that feeling. I have been searching for it and feeling comfortable with the course is more important to me than who is next to me on the start line. I hope to do the same for Norikura, as last year, I know I could have done a lot better had I known the course more.

Relax Relax Relax

patience and process

2008-06-25T15:15:00.000-07:00

still out the saddle, even then (photo jooj.tv)

My first Utsukushigahara in 2006 was a sad affair, and one hard lesson.

I really wanted to win the MTB class, but I was surely beaten, not only by the competition, but by myself. I was learning how to race again, the feeling before, controlling the nerves, pacing yourself. It had been many years since getting serious on a Sunday morning.

I entered the MTB class because I had only just purchased my Felt F55. In retrospect, I should have raced the roadie, as the MTB class turned out to be painful experience, on and off the course. The day before, I realized that the tires had to be 1.95, it really depressed me as it added so much weight to an already heavy bike. During registration, seeing MTB's with rigid forks also struck me as a dam good idea, but I wasn't that committed. They definitely would have saved a few minutes though.

I did a 1:17. Crazy. Not overly bad, but not so good either. I came 11th in the MTB class. I was so disappointed, and was so hard on myself. I thought I'd never ride again. Blame the rules, blame the people in my way, but this is not the way I want to go out. Blame is nothing but a pointless worthless emotion that deters us from looking at the real problem, or better still, a solution.

As I sat after the race, feeling dejected and depressed and sick in the stomach from the bad banana diet, wondering what might have been, I vowed to win it the following year, and not only my class, but the whole dam thing. To tell people at the time, during that year, seemed crazy. Nobody believes you, nobody understands, it is just you and your target. If it did come up, a feeling of ownership was felt, it was already mine.

I guess the hard part of some competitive events we participate in is knowing that you could do more, or could be better, or at most, maybe the best. What is most important though, is, in having those thoughts, actually doing something with them.

I order to achieve or become the person we want, we must always follow a path, sometimes, unknowing of its direction or why we must learn some lessons, especially those that at the time seem pointless to arrive at the place we want.
It is called 'going through the motions' and remembering all that you want, all that has happened to bring you to this point in life, recognizing the details and respecting the process of life, and especially, patience and process.
Not letting anyone or anything devalue you goal, and situations/people will test your 'metal'. You have to be ready and committed.

Last year, winning on the top of that mountain, was one of the most precious moments in life. Not because I won, but because I didn't give up. It was never about the 'who was racing' on that day, there was only Me, and I had it won from the resolution I made the year before.

Not everything has a such a 'Cinderella Story', but the lessons learned from these experiences all go a long way to the recipe for success. Everybody needs a win, but those who haven't had one in a while have to work all the harder, a dig inside themselves all the deeper, but in doing that, they will 'steal the energy' from those complacent winners. It is the process.

looking back

2008-06-25T02:33:00.000-07:00

I LIKE BIKES,

I have always liked bikes.

I'm not sure when I started riding bikes, but I started racing bikes when I was 7. That was 1982, and BMX was all the craze. I had a blue BMX, it was called a CrossRider, my brother had a red one.
Our small town built a BMX track near our house. It had a big sliver cement drop in, with a gate and all. You needed a special winch to use the gate, and they only brought it out for races, but we would rig up our own device, using a big pine branch.

The main fun was the tabletop, or jumping off the back of the berms. It was like 10-12 feet, and some crazy older kids would do it. I eventually did it on my mountain bike, but much later. We would gain maximum speed and just go straight up. Landing was difficult and I was always breaking my bike or my nose. I have broken my nose 3 times, had more stitches than I can recall, my collarbone (normal), and so many gashes and cuts that my Mom eventually got used to it.

I remember one summer, before BMX, we had cruiser style bikes, with the long seat and the high handlebars. We were playing around at the high school. The high school had a ramp for disabled people to access the 2nd floor, but it made an awesome ramp with 180degree turns. We would fly down there, barely making the turns. I swapped bikes with my friend, he had a coaster brake, I went for the hand brake, that wasn't there, when I was at maximum speed, and barrelled directly into the bars. The sound I still remember and the throbbing pain of a broken nose, and eventually 2 massive black eyes.

The crazy thing, is that amongst all the injury, all the pain, I loved bikes for the freedom they gave me, and that motivated me more and more. THe rides would get longer, the bikes bigger the gearing faster. From 1 speed, to 10 speed, to 12 speed (wow) to my first mountain bike with 18 speeds than to the original XTR with 24 speeds and Shimano 600 Ultegra with 14 speeds. It was never enough though, and the manufacturers seemed to agree.

We would change out the low end of our XTR for 11T cogs, usually dropping from 13-11T , which didn't always mesh so well, for that little bit extra speed. We were brutal to our bikes, and my MTB's took a beating. I remember banging this course we had in a local National Park, my mate was behind me and I took the corner way too fast, never going to make it. I had the origianl Mantiou forks, maybe 1 inch travel, and the left blade slammed straight into a tree. I had already thrown the bike, but as it hit, the rear end swung out and caught my friend from behind. He slammed straight into my bike, and hit the deck hard. It was a really expensive weekend. The forks in 1993-94 were about $700 and my mate cooked his RD. XT was about $50 to replace. That was the story of our weekends, ride hard, break stuff, go racing, win races, ride all night, and live and breathe MTB.

I hated "Roadies" during that period, because they seems so snobby and stuck up and almost insulted that MTB'ing was gaining any notice. We would laugh at them, but secretly, maybe I liked the clean, sharp lines of a light racing bike. I was a roadie before a MTB'er and a BMX'er before I was a roadie, but dirt seemed so appealing and I wasn't one for parade. I just liked riding hard, and roadies always seemed to be cruising.

I built a racing bike with 600 Ultegra on a superlight chrome-moly frame. It took forever to save for the parts. Xmas, Birthday and job. The first part I got was the FD. It was the cheapest, maybe $35, but I would polish it like it cost $350. Slowing the part came together, the wheels were a new process called "anodizing", crazy. Still had toeclips though, couldn't afford the shoes for cleats, they were expensive and didn't understand it, I was only 14.

But, soon I sold it to get a new MTB. I didn't matter what bike I had though, one thing I could do was go fast, especially uphill, and ever since have done so. I stopped racing for a while, life just getting in the way, but from when I was 12 to about 19, I rode and raced my way to a state junior MTB championship. I was undefeated the whole season, but the Nationals soon sorted me out and showed the limitations of just liking bikes. I was racing against Cadel Evans, and he was in another league. Crazy, that a junior could take on the seniors riders so easily. I was cooked by the 3rd of 6 laps.

But one thing I did learn is that in order to be successful, you need a goal, you need support and you need to believe that you can do it. I failed to rise to new challenges in my sport at the age of 20, too much was happening in life, girls/jobs/party's. I also didn't make another goal, when winning the State Championship was completed, I had no target and just floated, eventually losing focus on what I was doing.

Now, things are different. I am 100times the rider I was then, and 100times smarter for all the experience and mistake I made. It is never to late to achieve a goal or live a dream, and cycling does reward a mature body. My dream of riding the Tour will never be realized, but who cares, my dreams are now, and life is being lived now in the way that pays homage to those wide-eyed dreams I had. I love bicycles, I love riding bicycles, I like training, but I like riding more, I race, I win, I am good at what I do, and I hope that that is enough to settle the gods.

making it yours

2008-06-23T19:27:00.001-07:00

Day off today,

but, it is difficult with such a nice day not to want to go climbing in the mountains. What it does tell me is that my motivation is high. I was a little worried after 5weeks of racing that my energy for riding would be low, and maybe last week it was, but all that was needed was a small break.

Racing has been the best way to get around the dread of high intensity training. I hate it. I love the feeling after, but I am always training solo, so keeping the focus is tough. Racing assures you effort will be maximum, and leading up to this point, I wanted to get as many races into my legs as possible, while leaving enough time to recover.

The racing is enough to keep all systems working at maximum, and allows you to assess performance for alterations to mid-week efforts. The Kiso 2day was good for Endurance, and considering that my riding is mostly climbing, and harder, but shorter durations, I was glad to have enough for 2 Days of Racing and 220km. I think now it is lower though, so after this weekend, it all begins again.

I have been waiting for this weekend for a long time, and want to enjoy it. It is great to have #1, it is great to feel strong, now I just have to let go, relax and remember that that the harder you try hold onto something the less likely you are to keep it. Visualization, positivity and belief are more important forms of training this week. I have to forget about power/times/who is racing and think about crossing that line 1st, pulling on the winners jersey, the smell and the feel of the material, and the feeling of completion after the race.

Bring the universe and the forces of nature to you. Believe.

climbing hills

2008-06-22T22:27:00.000-07:00

Rain Rain Rain, meh!!!

However, training must continue.

Today, unperturbed by the brooding grey clouds above, I again dragged myself and Lemond up Utsukushi. The plan was to go for a 1hour race pace, but it is so hard to mimic the race feeling. I will try again later in the week, but all time-checks seem up on last year. I am especially pleased with Asama and the section before CP3.

After realizing that I just didn't have the legs for it today, I went to my back up plan.

Climb the mountain in 53X19.

This builds low end strength and adjusts my body to the loads needed for out of the saddle efforts. Actually, most training involves building on this strength. I don't doubt my endurance, it is having the force and power when I want it, and that means thick deep muscle tissue. I guess it is as close the on-the-bike strength training as you can get, HR is low, and movements are very mechanical and ordered. It is also an upper body workout, as pushing big gears requires a lot from shoulders and forearms, I change my weight distribution on the bike during these efforts to bring different muscles into play.

I climb to Misuzuko without sitting, and power is constant and steady and HR is below LT. On a bad day, 39X21 will get me to the top, but I am trying 39X19. I practiced sitting using 39X24/27, but it is too slow. I do save a bit of energy, but this I can save by easing off the power to ride with the sitters. It really depends, in the race, how much juice I want to use. I know I am fast on this section, but there is no point in attacking hard just to be caught up later. But one thing I can do, is make others hurt a whole lot. Well, that's the plan anyway. It will be interesting to see how many sit. Crazy.

additionally:
todays 3.2km Asama was 13:43 using 39X19. Nearly a minute faster than my previous best. Power estimate is 383watts average, and HR was directly on LT.

giddy up....

2008-06-21T17:41:00.000-07:00

I just checked yesterdays data from Asama to Misozuko and was really surprised by my time.
I took it easy as I have a bit of cold, just sort of steady state using a 39X21T for the first dig then a 39X19T, and pulled a 14:35. It is 10secs off last years race time for the same distance. I calculated about 357watts average for the 3.2km, which again, is surprising given the effort was mild.

It is great when you think you're crap, when actually, you're cruising.

2008-06-21T01:05:00.000-07:00

OK, so I'm over yesterdays rant.

Maybe the cold I have at the moment, maybe not.

I think my body knew it had no race this weekend and saw it as a good opportunity to take break from fighting off disease also. It has interfered with training a bit, but to be honest, I was wrecked earlier this week after Fuji. Just couldn't get motivated for much action on the bike.

I got up Utsukushi today, but really easy. Yesterday I tried, but opted for a flat spin, the climbing just hurt my lungs too much.

This will be a tough race, with many Igname Legarsi riders taking part to try and spoil my fun. I guess they will have a plan, I know I would if I had 4 guys who can climb well, but who will be their guy to set up.

Either way, letting them control the affairs seems the best approach, as even if I did hit them early, they would catch me, I am fast, but not fast enough to hold off a group/team that is working together.

So wait, have patience, watch, and rest as much a possible. This will be a very different race from last year i think.

But there are many to watch, many climbers 'on form'. I just one of the many, but with one clear advantage. I know every rise, every bump and know exactly when it will start to hurt and for how long.

What must I do?

2008-06-20T01:37:00.000-07:00

Why?

Why is is so hard to get some sponsorship or some industry support... Anything... Really!!

I am forever grateful to Masaru for his help. Fact.

...but think that with my results over the last few years, the exposure I get at every race, let alone the fact I have won 4/5 of my last races, have no team, and am a moving billboard... that somebody would show an interest.

...but no. This is a tough and ruthless business. What race do I have win, who must I beat in order to gain some industry respect and credit, and a bit of support Fuck!!!

It peeves me.

what ages or wattages

2008-06-18T16:01:00.000-07:00

I don't usually dabble in wattages (power output), but I recently did some calculations on the Fuji climb, and found I averaged about 320watts for the climb.

The thing with power/average is that it is a cumulative reading based on coasting/light pedal etc.

I wish i could do the sums for the 5-10km section.

It is interesting that, on a climb like Utsukushi, to do a 1:04, you need about 300watts average. I think most people can produce this type of power for the length of time, it is just having the power working in unison with you respiratory system and having enough fuel.

Interestingly, the first run to Misozuko requires about 360 avg watts to get up there in about 14:00mins.

I guess this is the difference. It is a lot of power, just at a steady state, but racing is rarely a steady state effort.

If somebody attacks and you are on the limit of HR, then there is nothing you can do with any power, as you need to be able to fuel the power. Keeping the systems in balance is vital.

I don't check HR anymore during racing. Just record. You either have the legs or you don't on the day, and if it is the latter, you don't need a monitor to tell you that your feeling shit.

What is crucial is not having off days.

Utsukushi; here we come

2008-06-17T04:06:00.000-07:00

The time of the year has arrived when thousands descend upon my usually quiet training course. The finishing touches to my training, almost completed.

I couldn't have asked for more. The planning, timing, selection of races and the building have all payed total dividends.

4 in a row.

Fuji was storming success.

Of course, I wanted 43:00mins, but 46 and some change is OK. I knew from the pace of the group during the first few k's that it would be out. I tried upping the pace, hoping some riders would chase, but solo for a while, then this guy caught up. I let him work the tempo, and then watched him fade. I waited until the last 100m to attack, and pulled about 10secs on him in that distance.

The time was better than i thought, but still, I knew I had more juice at the start to drop a minute or two. I strong group lends itself towards a faster tempo. All good trainign and good to get some serious steeps in the legs before Utsukushi.

spot the difference

2008-06-12T00:37:00.000-07:00

Fuji Azami Line is 11.4km with an ascent of 1200m at an average of 10.5%. Max is 22%
The infamous Zoncolan in Italy is 10.1Km with 1200m gain at an average of 11.9. Max is 22%.

The Zoncolan is a little shorter and steeper, but I'm not sure which is harder, not having ridden the Zonc.

Training for these courses is nothing short of tough. I like a bit of 12% and 16%, just for kicks, but 22% is a wall and you need to practice these types of gradients.

Luckily, Nagano has a schmorgasboard of steep climbs.

Before Utsukushi and Fuji, I head out to my training hill which is about a 4km climb, with 600m ascent at an average of 14%. It has slopes up to 20% and just to add a nice touch. is pave for the most part.

It is nothing short of a slog up a bumpy wall that never seems to end and makes you cry for a, what seems flat at this point, nice easy 10% gradient.

Todays gearing choice, 39X21. I always know that the training is tough when I'm seeing double during the climb and feel like chucking up when I get to the top. Nice!!!!

You feel every flaw in your technique, and can adjust accordingly, looking for that sweet spot, between forearm pull and downstroke, with a nice slow cadence, you maximize on the upstroke
too. There is no sitting, just power climbing at it's purest. Even a glove that isn't tight enough, or too fat in the pad is cause for concern, seemingly sucking your most direct power through to the bars

It reminds me of my MTB days. Being somebody who stands, I use my upperbody more, and during the MTB races, hitting the steep hills, would always be looking for that balance of traction and power while standing. Of course, seated, your weight is on the back wheel and you have the most grip you will have, but standing is faster, however it takes a bit more thought.

It is so unpredictable climbing on 20-25% dirt slopes, the ground is not even, plus the added difficulty of rocks and ruts, you learn to change your rhythm and adapt. That is why, MTB's make the best roadie climbers. Cadel Evans, Rasmussen, Landis, just to name a few. They can change and adapt.

And that is why you have to practice riding up walls a lot before racing them, because your position, your tempo, is going to take a battering and you will undoubtedly use muscles groups that rarely get a race speed thrashing.Why sit, when you can just get up and dance?

16.5/43:00

2008-06-11T02:47:00.000-07:00

16.5 km/h. 43:00mins

That is my target for the Fuji Azami Line.

Again, this will be a pure TT effort.

Last year, on this course, in BR2, we started very slow, nobody wanting to take the pace up. It led us to a slow time. My motivation this year is not only to win the races, but to try and set new PB's, and also try to go faster than the majority of BR1's.

This is not so difficult, of course, I am a climber, it is easy for me to go uphill fast, but somehow, salvaging something from this year by taking down some big names motivates me more than winning any event.

I feel like I need to prove something, whether to myself or to the cycling industry, and I won't stop until I feel that some point is made.

Not sure what the point is, really, but I can't race against them physically, so I have to do it meta-physically, in my mind, and charging up mountains is the one pure thing that equals everybody.

Fuji has no advantage for group riding, it is a mean hill and suits only the purest of climber.

This is the territory of le grimpeur.

time for a rant...

2008-06-09T18:15:00.000-07:00

I can't help but think what could have been.

J-Tour Tsugaike.

If BonneChance had not treated me like a 3rd class bike racer. If I had a team that backed me some, and respected my ability.

I think, with an entry and a spot on the start line, the fitness I have, I could have taken it to the Shimano, Anchor and Nippo teams. It saddens me a little that this will have to wait another year.

A 17km solo effort, weaving through high school on MTB's, through groups so thick I had to yell "MIGI, MIIGGGIII" only to have them turn into me and slow my pace accordingly.

It was a joke and another small battle against some unfortunate adversary this year. If it is not some team or somebody who is full of B/S, then it is poor organization.

Then, to top it off, right near the finish, with about 700m to go, the BR1 people start coming down, led by a pace car, which all together are taken up the racing line.

What is this disrespect??? Okumura and I are racing for the win in our category and we have to endure these torments as well as the other riders still finishing.

Why?
Was the fastest 'Age Group' made to start last.
Couldn't the BR people wait until the 'Age Group' winners had finished, at the very least.
Did I make the huge mistake of trusting BonneChanceIida.

This is just another observation and disappointment at the way some of these events are managed. I pay 5,000yen to enter and can't race a proper race and it seems like, because I am in the 'Age Class', I don't count, and MY race is not appreciated by organizers.

If they can't manage the classes properly and equally, don't have the 'Age Class', or make two races at different times.

I think a bunch of fat old unhealthy JBCF officials are sitting down laughing at how they screw so much money out of so many people at every event and get away with doing little of effective organization in return.

Is this all there is. Is this the best it gets in Japan???

I guess if you are a sponsored pro, don't pay for you entry and get everything handed to you on a silver plate by the JBCF, then YAY!

The Hat Trick...

2008-06-08T18:17:00.000-07:00

3 in a row or 3 from 3.

1st in the last 3 races I have entered in the last 3 weeks.

(PHOTO THANKS SHIGEKI)

Capped off the "The Hat Trick" yesterday with a win on the slopes of Tsugaike. Of course, due to team bollocks from March, the win was in the age class, but very happy with a 53:05 solo effort.

I had one objective in mind, 49:00mins up the climb. I asked Okumura-san to work with me for the most part and we can fight it out over the final kilometer. It didn't go to plan, as my pace was too high for Okumaura over the first 5kilo. I dropped him several times and waited a few times, but could see the target getting out of reach if I waited too much, so kept the hammer down.

(PHOTO THANKS JOOJ.TV)

My pace seemed solid and steady for most part, probably the final 4 kilo I felt a drop in power and couldn't punch the steeps as hard out of the saddle. I knew that had we been together, this would not have happened as I could have rested here and there on the flatter sections.

I thought he was gone, but returned to my wheel in the final kilometer. I knew he would have a go, especially after last weeks race, and I was not surprosed when he did with about 300m to go. It was too early, as the finish is hard on this course. I had trouble getting into my 53T, but when I did and started winding up, nothing was going to get in my way. He was suffering with about 50 to go, but with so huge pumps, I picked him up right on the line. Saved it but it doesn't really matter. I was more interested in our time.

I knew we didn't have the 49:00, but 53 was OK under the circumstances, and again 4 mins up on last year. I am 4 mins faster on every climb. Crazy, and I will begin targeting the sub 1hr Utsukushi from this week. My fitness is ready for these tests, so set the countdown timer and see where we get.

So, 3 in a row.

1st Tsugaike
1st Norikura
1st Kiso 2 day

3rd Shirabiso
1st Kusatsu
6th Yatsugatake
2nd Ibuki

This years results have been really good I think, and a testament to a well organized training program. I am coming into top form at the right time, the racing has been varied and tough, with many tests of sprinting and recovery, as well as steady state TT efforts. My focus at a race is not my rivals, but riding hard and fast. Changes from last year.

Relax and Enjoy
Not look at time
Not look at HR
Be smarter
Believe in yourself always

Norikura Skyline

2008-06-02T01:19:00.000-07:00

very happy with yesterdays race.

1st in class. 46:50. 4mins up on last year.
This is training, so the focus was following wheels and sitting more forward on the saddle.
The Kiso TT allowed me to experiment with new positions on the bike, and I found that on the end off my saddle allowed me a higher cadence, low and aerodynamic, and more power on the down stroke. I wanted to practice in a hill-climb race, and found it quite effective when used along with my standing positions.
Yesterday's race came down to a sprint with Okumura. He rode really well, but I felt well in control all race, with HR at a average of 173 for the race. Usually 182 is my average when working hard. It was well below LT,.
I feel my sprint is very long and fast, so I built slow and waited for him to start the maximum effort, when he went , I was ready and put into into overdrive, I easily pulled a bike length for the win. I like that feeling of do or die effort.

It was good to get the feeling back after a strange Shirabiso race, and I feel well on track for Utsukushigahara, and even happier that I am coming into form at the right time.

nuttin. much...

2008-05-28T18:03:00.000-07:00

Fairly light this week training.

Lemond still lay in post race win grime, must clean.

This weekend Norikura Skyline HC.
1684m start - 2702m finish - 1018m ascent -14.4km @ 7%.

This climb is not hard, nice wide smooth road and a punchy run in to the finish. Will be fun.
The altitude adds a nice element, too.

Conquering Kiso

2008-05-25T18:39:00.000-07:00

That was fun. That WAS bike racing.

The 2 day race at Kiso was some of the best racing I have done. Here's the scoop.

Stage 1a:
Start 11:00am

A 8.5km TT around the dam. Course is rolling, but generally flat, except for the final 500m which is a tough climb to the finish. To win, you need to do 12min or better. I clocked in an 11:54, absolutely punched Lemond around the course, and held the #1 spot for most of the race, but pipped by 3sec in the end. 2nd place and default sprint points jersey wearer.

Stage 1b:
Start 2:00pm

Eat, change bike wheels, adjust stuff and get ready for the 81km road race. Same course as TT+500m. It rained hard just as the race was starting, but that's ok. Just have to stay upright as there are many dodgy slippery grated corners. Mild start, just checking the names close to me, and a break formed about 50km. Had to be in it. I always pushed the climb and the break formed over the top, we kept going, working together. Pulled a 1:30 on the peleton and the yellow jersey, which made me virtual leader. Last lap, group split to 3, puncture with about 5km to go, S#!T, S#!T. Stop, don't crash, arm up, MAVIC!!!! Where are you. They were just behind and quick change, back riding again in 30secs. Calm down, Calm down. Adrenalin kicked in, gotta go, gotta go. Picked up #4 on the road, push push. Could see the lead group up the road, dig, dig. I am a climber, and I know this because, on the final lap, on the final climb, after a puncture 5km back and losing time and the virtual lead, I rejoined the lead group, and came 3rd. If you can climb, and believe and not give up, 30sec deficits can become 30sec advantages. I had the yellow jersey and the race lead by 25sec after time bonus's were allocated. Tomorrow, defend, defend, defend.

Stage 2:
Start 12:00

The rain had eased off by the start, but still the roads were wet. 126km (14laps), feedzone lap 7, time bonus sprints laps 8/10/12. Have to watch 4 guys. 25secs is not a lot of time and 126km is a long way. Anything could happen. My team controlled the group well, and I went when my rivals went. They try a few attacks early on, and I had to bridge, no worries, I can race too. The main protagonist was a little sprinter #22 on AqauTama team. He won stage 1b, and was very animated, using his team to push for an early break. It was a waste of time so early. I had to check him as he was an unknown enity to me. A small break went but of no danger, so we relaxed until the feedzone.
Lap 8 was a bonus time lap, so had to watch #22 #66. I set tempo on the climb, and #22 went for a dig, I chased and a group formed over the top. Many of the same guys from the break yesterday, so I knew who had the legs. I eased off and sat in for a while, not needing or wanting a break to go at this point. They worked and soon we had a nice break. Time to race and to work. Lap 10, nullify bonus, lap 12, nullify bonus. Just follow that wheel. #22 and I dropped the break around lap 12. 45secs advantage and feeling good.
Eat, drink, rest, work. Be ready for anything. All I had to do was finish with this guy and the yellow jersey was mine. #22 was sitting in on me a lot and I told him to work harder, I dropped him on the climbs a little, but needed him on the flats, so I worked well. He was never comfortable. Final lap, another rider jumped from the chase group, #22 didn't chase, I said, you want the stage win, you have to ride, not follow me! We picked up the attacker on the climb I set tempo and didn't contest the sprint, happy to let him have the win. I mattered not, I had the race.

Epilogue:

Champange showers, good laughs and great fun. It was a team effort, and I thank the Azumino boys for the invite as well as their hard work. This type of racing is where the team becomes so valuable, and having K. Oishi on your team is one valuable card. Thanks Azumino.

COP THAT!!!!!! so funny:)

Kiso

2008-05-22T01:54:00.000-07:00

Tested the Kiso course today. Great day for training, especially through the valley on the east side of Norikura. It was about 140k round trip with 2100m climbing.

The Kiso course is quite flat, with one 500m chunky climb. It is enough to attack on, and like Niigata Road race, hold off the group if you have a few good riders with you. Previous years a group has got away, so have to make sure i'm in that move, or create that move myself.

The real question is the opening TT though. I rode it at max today and posted a nice average speed, fast enough to win last years, but I was unsure of the exact start point, so timing was difficult to assess. I also had 70 k and 1200m ascent in my legs, so not the fastest I could have gone. It's promising.

The talk is of TT bars, but I think it's really too technical and can't see any real advantage. There are a few sections that you would hit the bars for a short time, but nothing too straight. I attacked every hill today, and feel that with the undulations and turns, I wouldn't use them, especially that's it's 12mins of max effort. There is no real consistency in the course profile, other than it is up and down and that you have to nail it hard for a short time.

The road racing will be fine, and I hope for some good racing.

Shi ra bi sO

2008-05-18T17:16:00.000-07:00

Shirabiso yesterday. 3rd.

It was tough course, tougher than I remember from last year.
The start was fast. I like a slower start, but warmed up thoroughly to deal with this possibility. There is nothing worse than going through the warm-up phase as the race is powering up the hill.A group seemed to form, and I tagged onto Goro's wheel, in this race I was sticking to my tactics, no big pulls on the front until the 2nd half.
He was surging with attacks, but I could control them, I didn't look back, but we must have dropped many from the group.
We were flying past the Br3 and Br2 people. Fun.

At about 5k, Goro looked back and pulled off, I let others come through to do the work, and fatigue was setting in from such a high pace. A reshuffle.

I hopped on Okumura's wheel and Max Speed 97 was pulling. Their pace was high and I was maxing on HR, nearing 192, but steady, I couldn't keep at that rate for too much longer. I slowly dropped back, but didn't give up.

The course is tough, and I usually get the better of these 2 riders, so I dug in for a steady effort, expecting them to slow. Not to be!
I was fading around 10k, and luckily for my morale, a Br3 racers decided he liked my pace as I passed his group, so he jumped on and paced me for a while. He was young and climbed really well. Cheers mate!

The last 600m is pain like no other. I just ploughed up the wall. It's around 15% at the bottom and slowly eases up as you near the finish. All were suffering.I held on for 3rd. It was a strange race and didn't quite go to plan, but is valuable training all the same.
Hill climb season is here!!

Next target is Kiso 2day

2008-05-14T18:07:00.000-07:00

Week 1 Build 2

The eve of a 5 week race period, and feeling pretty good.

18th - Shirabiso
24-25th - Kiso 2day
1st - Norikura
8th - Tsugaike
15th - Fuji

Last week, I seemed to hit a new level and since have been pushing the climbs harder. We'll see how Shirabiso goes, but I think this course is good for me. The gradient is a bit steeper and it has some good technical corners.

All goes well.

Viva Giro + Rain Riding

2008-05-11T01:43:00.001-07:00

Watched the Giro last night. The TTT is a great way to start it. Shorter, so no real advantage is gained between the teams, as otherwise happens over longer distances. Palermo looks awesome, I want to go.

check this website for live video over the next 3 weeks. Cheers http://www.cyclingfans.com/

It has rained nearly non-stop for two days, but training must continue. It is good to have two bikes to ride, and yesterday rode the old Felt F55. It climbed really well, and way smooth, longer top tube more upright, but it is a fine line between too long and stretched out.

Today, Masako and I rode for about 3.5hr around the valley. It was raining and cold, but fun anyway. Thanks Masako. The down side of riding in the rain is the constant need to clean the bike after. I like a clean bike, so I think spend as much time cleaning it this time of the year as I do riding it. Oh well!
Preparation for Shirabiso this week. Some focused intervals and distance work, especially banging that wall with 500m to go. That is the decider, and last year where I lost the race. This year, hit the gas, HARD.

just climb...

2008-05-09T23:37:00.000-07:00

The legs are feeling real good at the moment.

Yesterday rode Utsukushii course. The 16% slog is getting faster and faster, and off the saddle is very stable HR, I'm not blowing up at high power and can remain standing the whole distance. This is very different from last year, steady state off the saddle seemed to be erratic and cause me to blow. I could recover, but the steeps are faster this year, no doubt.

Training recently has been what I call 'corner attacks'. On the climbs I simulate attacks on the steep switchback corners and hold the attacks for different lengths of time and different intensities. For me, it simulates my racing style, which is attacking on the harder/steeper sections. It is bringing my total climb time down, but not sure how much.

The whole climbing process is getting easier and easier.

YES I MIND!!!!

2008-05-08T15:38:00.000-07:00

Little busy this week and Lemond needed some TLC, so training hours have been low. The next 4 days will allow for some long rides and some solid climbing work.

Off the topic of bikes, I feel the urge to lay down a rant.

Smoking!!!

What is with smokers and their persistent ignorance to the effects of their 2nd hand smoke?

I was in a cafe yesterday, and it has no defined smoking or no-smoking areas, so it was fated that 3 smokers sit down next to me and all light up at the same time. The smoke was ridiculous and being that they were near the front of the cafe, their smoke passed to me and then onto the rest of the cafe customers.

It was unbearable, and they seemed unaware of the issues surfacing because of their ignorance. I don't want my cafe experience ruined by 2nd hand smoke, but do I have a right to make a point? Can I ask them them to desist or go outside? No, I can't. This cafe has chosen not to define any smoking and non-smoking areas, so I have to endure.

I could go somewhere else. It's easy, but then I am changing my ways to accommodate the needs of smokers and that seems unfair, plus I like this cafe.

I have a right to breathe free clean air and they make a choice to smoke. My right is greater than their choice, and smoking is not a right. Yes, it is legal, but that does not give smokers the right to force others to inhale their refuse.

It is about right vs choice and right is winning the war everywhere. So, they should forced to alter their ways and smoke the cancer sticks outside or in the smoking area. This is my new quest, it was just so bad to have feel that way and even worse when you think about the health aspects. I am going to see what happens when I ask smokers politely to refrain when near me.

We'll see...

Good Golden Week

2008-05-04T16:44:00.000-07:00

a picture says a thousand words, well almost.

have been busy, and haven't "blogged" in a while, so rather than trying to write it all, photos will better tell the story.

but briefly,

Spent the Wednesday to Saturday at Kizakiko in a small cabin literally right on the lake. We did a lot of sitting on the balcony watching the fisherman, drinking beers and cooking BBQ. It was a totally relaxing, chill time. Took the bike, and rode a little, but thought that I was wasting the beauty of our location by being elsewhere, so didn't do too much.

On Saturday EquipeAzumino had the annual TT. It is two stages, a flat 10km run down the river, and an 8km climb. It was a good opportunity to test levels for Kiso 2 day race, which has a similar distance prologue. I was able to ride the 10.5km in 13:10, which was a good time considering no TT bars. HR was steady 188-190BPM, and I know now I can push that level in the 2day race over the same distance. Oishi-san beat me by 25second though.

The hill-climb was a bit harder than I remembered, and I started a bit too hard. The middle flatter section sapped my momentum, and I recovered a little for the final 10% slog. Again came second, this time to Shigeki-san who rode really well. Time was 21:24. Not bad, but hoped for a faster time. I won the overall, based on my strong TT, and had a great time.

Finished the day with a great BBQ at CycloOishi. Thanks to all. Zico had a couple of gems a 2000 and 2001 1er Cru Gevery Chambertin. Awesome, along with a bit of Mont D'Or cheese.

Sunday met Andy for a ride around Nagano. We took in some killer roads, climbing 2500m. The ride started at 8:30am and I arrived home at 5:00. 8.5hours. Of course, not all riding, many rest stops to refill bottles and escape the sun, but I guess around 7hours solid, and 180 km. My keeping track of distance has become lazy of late and the Polar was in and out for the exact time. Great ride and cheers Andy!

Finished + a request from GL

2008-04-28T02:12:00.000-07:00

Finished week 1, build training. 6 to go

Training is harder than racing, and this is without intervals?

Absolutely, but better in ways too.

Training today with Mark and Paul around Minowa dam area, south of Suwa. Just beautiful roads, little traffic, nice climbs. Perfect weather. What more could you ask for?

Another 130k, 2000m ascent today and brings the week to an end.

5days 22hours, 550km, 8400m ascent.

Tomorrow is rest,
Lemond needs a wash, and a tire change
and then do it all again starting Wednesday, but more, harder and longer.

P.S. What is the problem with Greg Lemond at the moment? Why does all media seem to be negative and about him slaggin off at everyone? Come on Greg, great bikes, but leave the politics out!

Azumino Sunday Training

2008-04-26T22:10:00.000-07:00

Azumino training today. About 150km. Legs Ouch!! Hotaka, Omachi, Hakuba, Miasa, Down the river. Very nearly road kill today, as after twisting descent that we take at high speed, I noticed a bump in the front wheel. Stopped to check, and would you believe the tire had popped out of the rim and was just holding in, about to totally pop out. I couldn't believe how lucky I was. Would have been way nasty had I pooped on the downhill or in the group. Vittoria Rubino Shit.

Yesterday my right knee was sore, today the left was, hurting at slow pace, but when I needed to go hard, i didn't feel it. Weird. Hope it's OK, but I remember this feeling when endurance goes up, just have to get used to it.
One more day training, then a day off. The last 4 days have been solid

Thu - 80k 3.5hours Endurance + Long Climbing1640m
Fri - 90k 3.5hours Moderate Long Climbing 2400m
Sat -90k 3.5hours Endurance + Rolling hills 1100m
Sun - 150k 5hours Endurance Group+ Hill attacks 1500m

It's a lot of uphill in 4 days, but then, that's what we do.

Few days until Kizakiko Cabin. YAY!

Saturday

2008-04-25T20:31:00.001-07:00

Can't seem to dodge the rain at the moment. Not even scheduled for today, but rain it did.
Saturday morning training with Mark is generally flat riding. We climbed about 1000m on short punchy climbs, but taking it easy.

Yesterday's climbing was still felt in the legs at 7:30 this morning, so important to take it easy and not make the glitch permanent. A good 3.5 hours finishing in the rain, and the knee seemed to come and go, but cyclists are tough and must push on regardless.

The training load is hard at the moment, I guess the body is adjusting to more hours, but feeling motivated and good on the bike.

Nothing much else.

grimpeur heaven

2008-04-25T00:23:00.000-07:00

today was grimpeur heaven.
3 climbs 2400m ascent, breathtaking sinuous roads weaving up the back side of Utsukushigahara. Route 460 has to be the L'Alpe d'Huez of Japan. How they got the road there in the first place, I just don't know.
It looks like some engineers had a blast designing it though, and the end result is very satisfying for le grimpeur. The funny thing, I have mild vertigo, and I really hate heights, and this road always freaks me out. Strange that I am a climber! Go figure...
The route tops out at 1956m, before the drop into the valley on route 464. A nasty little downhill, very technical, and rough, but these types of mountain roads often are. Hang a left at route 62 and climb the 10k, 7.2% back up to the top of Utsukushigahara.
The descent into Matsumoto is fast and technical, and a reward for the legs. It's about 80km of hard concentrated effort, whether going up or down, but perfect training for le grimpeur's.
tomorrow is 4.5hours flatter terrain, but my inner climber wants to go back up again.

Utsukushigahara

2008-04-24T02:45:00.000-07:00

Back at it.

Planned a few rest days after Kusatsu, as the 4 weeks of early season racing have come to an end. The rest (ie, not thinking about or looking at bicycles) keeps me excited about training and the goals ahead. It is important to remain focused and make sure that all training is at the appropriate time and the legs are as rested as possible for BT workouts and racing.

However, I did adjust my yearly training plan based on current levels as the racing data gives me a more accurate understanding of where I'm at physically.

Today was a another rainy climb to the summit of Utsukushigahara. Rode the whole mountain this time, and glad for the kerosene heater offered by the staff at the summit to dry me out a bit. It wasn't so cold though, just wet.

Interesting though was HR levels. Last weeks moderate effort was the same speed and time as this weeks light effort, a whole 10BPM lower. I really felt good in the second 10k, spinning easily and off the saddle regularly.

Should be better weather tomorrow, so will climb the front and back of Utsukushigahara, light effort.

Kusatsu 2008 Photoblog

2008-04-21T19:42:00.000-07:00

Ruth testing the new Oakley's

Kusatsu Bike rack

We did it again Lemond!

Andy and Hatanaka post race

Getting some altitude in downtown Kusatsu

Which wheels?

Foot bath

Heading to the Startline

Yay!

Champange Shower

Everyone getting twitchy

Thanks Andy for the pic's

Incidentals

2008-04-20T19:44:00.000-07:00

Truth is I was not feeling 100% yesterday.

Kusatsu was not too steep, only 6.2% average, but I couldn't accelerate in my 53T on the flatter sections like usual. Maybe wind, but power just felt lower, so I was lucky to hold on for the win.
I knew after my early attack that it was too far to the finish to go solo, especially if a group from behind was working together to catch me, safety in numbers.

I really did think that near the end I could drop Hatanaka though, but he was resistant to my surges, and only a sprint would settle the score. I think we both had much desire to win this race, and getting the victory definitely eases the pressure on myself from this 4 week race period.
For an early peak, fitness and power levels were, OK to GOOD.

Tokyo RR
was always going to be about luck, 12: although had the strength to be a player.

IbukiHC
was a disappointment. Organization of race was limiting to performance, and maybe victim of team tactics from the 2XU riders. but 2nd overall/1st class was OK. Showed good power in a TT effort.

YatsugatakeHC
was hard work and a real unknown. 25km climb is hard in April, but had good legs and was trumped by tactics in the end. 6th, it's OK, but hoped for more.

KusatsuHC
was lowest fitness feeling. Perhaps more nervous and pressure on myself as I wanted a win to end this period. Not a super strong field, but a great race, and used my head as well as my legs. I do like a drag race, but you have to know the course. Happy to get a win and a Champange Shower.

Now we start to build again. I was at racing at 90%. At times not trusting to push myself beyond.
The next phase is 10weeks:
Build 1/Endurance 3 (mix)- 3weeks (high duration - med/high intensity)
Build 2 - 4 weeks (medium duration - high intensity)
Peak - 2weeks (low duration - high intensity)
Tour de Utsukushigahara (bring the thunder)

With some good racing in the legs I can build on what exists now and add more. The real focus starts now, with good racing along the way.

Shirabiso 18th May
2day Kiso 24/25th May
Norikura 1st June
Tsugaike 8th June
Fuji 15th June
Utsukusigahara 29th June

I feel a lot more positive about the next phase, as there will be roads to train on that previosly have been closed. Climbing 20km mountains will make all the difference, and I know the parcours of all the races to come.

The countdown begins...

Tour De Kusatsu 2008

2008-04-20T04:01:00.000-07:00

Thank you KusatsuMachi for putting on one of the best races I have been to. Other race organizers could learn much from this medium sized event, now in it's 13th year. Nearly 2000 people participated in the small Gunma onsen town event, all of whom get to enjoy a 5 km parade cruise through the downtown area, which is lined 3 deep with spectators in places. It felt like we were in a Belgium Classic as we funneled though sinuous streets. The parade ends back at the start area, where the Champion class gathered for the start of the main 12km climb, other groups were subjected to a rolling start, time-trial-esque type race.

Yesterday allowed us a look at about 1/3rd of the course, so what lay beyond the heavily barricaded gate was only known to those that were familiar with route 292's parcours. I had not a clue, except that it went up and looked like a mini Norikura as the road weaved it's way up the side of the mountain. Very exposed to the elements, weather and wind were going to be a factor. Either way, it's it not overly steep, maybe 6.5%average, with a few hairpin kicks the might be around 8%.

The weather today was changeable, with strong gusting wind, and cold. Race started, parade was fun and the tempo picked up we neared the start again, everyone a little twitchy. I have to say, High School and University groups should be forced into another class, not the Champion Class, they have little group riding experience and make the more senior riders really nervous with their eagerness and surge style riding. This type of activity was apparent in the early few km's, the pace gentle and everyone just waiting for something to happen. One guy attacked early, but tempo riding brought him back with no stress, and the group started thinning by the first station.

It comes after a steep swtichback section, and I figured a good place to dump any people who were on the limit, so directly after the refresh station, I attacked from the front of the group and opened up a gap. I thought more would follow with chase, and wanted a few to join me, maybe 2-3 riders, but I got the gap and settled. I watched behind, and the group seemed to split with Hatanaka and Andy working behind. I maintained pace and was happy for then to join me, but when Andy lost Hatanaka's wheel, I eased back a little to let him join me, as 2 is better than 1, but harder than 3. It would have been great if Andy could have bridged, but AW did a great ride anyway.

I worked with Hatanaka, not wanting to ride his wheel, but when on front, made sure he was too not comfortable. My legs were lacking the power of last week, and I was finding it hard to get a good tempo going, not knowing the course made me a little nervous too. I knew we were getting closeto the finish, so I attacked Hataknaka on a tight hairpin and punched it for a bit. I didn't have the same kick as earlier, but got a little gap, the road sign said 3km to go, but still too far and Hatanaka was strong, we joined again.

We yo-yo'ed for the next few, and then I saw a group of people, thinking that the line must be close, Hatanaka was on the front, and I thought, that if the line is just around this corner, I'm screwed, so opened up a sprint. The line was further, and I could now sort of see it, had a little gap, but couldn't sprint to the line from 400m, so settled. Hatanaka came alongside me going hard, and pulled in front on my left. This was one of those moments that you play over in your mind, and instinct just takes over. I knew that I could sprint faster the he and was already in 53T and winding up, I so dropped it down a couple more at about 150m and went for it.

I think he was maxing out just as I got really winding up again, and came by him again with some big kicks, and could see him let it go a few metres of my wheel and knew that I had him.. The only thing now was to point the bike into the direction of quickly closing target and take my first real win of the season. It was hard fought and well earned.

Hatanaka rode a great race and his finishing speed really caught me by surprise. I look forward to more battles in the near future. A worthy adversary on this day and that makes the win all the more sweeter.

Plus; a new course record 34:39

Too much typing, more later

Utsukushigahara; back on the menu.

2008-04-16T22:13:00.000-07:00

Well, for those who don't mind braving the cold and wet, snow and sleet, today you can ride to the summit of Utsukushigahara. Just a whistle stop from downtown Matsumoto, you can be ascending in the quiet natural bliss of alpine Nagano at an altitude nearing 2000m.

That doesn't mean it's fun. Oh no. If you take out of the equation the very few and slight downhill or flat sections, the average incline is a thigh busting 8.5%, and that's not including the 12% slog to the first lake. It is by far, the toughest of hillclimbs that I have tried in Japan. No other climbs come close in average gradients, or start with a 16% grind for about 1km, and that's early days.

It is a climb that always makes you question WHY? There is no tempo to find, no steady state, you have to ride to the mountains asking, and that is constantly changing lesson in angle adaption. The few flatter sections are a chance to grab a drink and spin an easy gear, before getting off the saddle again for another 10% slog.

Today was the first climb to flat top section, around 1800m. It was snowing and the remains of winter are still piled up around you. Rather than braving the next 4k to the end of the road, I chose a quick descent, cursing the cold and my wanting to climb so high in the first place. It cost me a set brake pads, they were on the way out anyway, but I am enthusiastic for the next chance to climb it. Maybe everyday until I get bored and go up the other side, which is just as mean.

This is the training I have been waiting for. These are long painful lessons in hard cycling. You do not stop, you do not pedal anything easier than 39-21. This is the playground of le grimpeur.

on the attack, on we fight, again and again...

2008-04-16T00:44:00.000-07:00

The weather the last few days has been great. 20-21degress and sunny.
It has been a long time since I remember that warmth.

It has been a slow week though. Rode for 1:30 yesterday, 1/2 easy, and then climbed misozuko once. My body felt good on the ride, but today it's feeling a little sluggish, so I will take another day of rest. Tomorrow will head out for a 5-6hours endurance.

This first period has nearly come to a close. I would say 75% of what is possible has been acheived. Fitness wise, I think I will go higher and faster, much higher and much faster actually. I look back at the training over the last 2 months and there has been many interruptions, and racing has started, so really it just early days when part of the big picture.

I did turn up in good enough form to challenge, and that is comforting, as had I not been able to compete to the level I wanted, alarm bells would be ringing. Each phase builds on the last, and this next phase is where the time I have available becomes valuable. The hours go back up to 25-30 per week, but the difference is intensity is going to be higher.

Building base hours is for winter, as systems slowly increase. However, the next build phases start at a higher level and during each build period, reaching target zones is easier and the ability to go higher and recover becomes easier also.

The recent races have been fairly easy on my aerobic capacity. Longer time in the saddle on longer climbs is what I need now. So just Climb, Climb and Climb some more. IT is the hardest of training, and I will focus it more on TT effort; stable and constant.

I am thinking of tactics to get rid of drafters in the coming races. Maybe hit hard right from the start and TT all the way. I know I can hold tempo, and maybe others can't get across, and even if they do, hit them again as soon as they make contact.
I want to climb purely and that means under my effort. There is no honor in drafting for 95% of the race and then attacking at the finish. It does win races though. I will find a way around it, and soon my fitness will be higher again, so hopefully nobody can hold my wheel anyway.

the reality is...

2008-04-14T17:51:00.000-07:00

a tough day at the office.

The legs are really feeling Sunday's effort, but I knew this one would be tough. 25k hillclimbing in April is never going to be easy.

I think that my muscular endurance let me down. HR was really low for the end of the race, around 175bpm, when I should have been charging. I just couldn't raise the power to even think about pumping harder on the pedals.

Utsukushigahara opens this week, and i have been waiting a long time for that. A 21.6km training course with sections ranging from 6-16%.
Riding Utsukushigahara over and over and over again will develop all systems needed for serious climbing. The target is sub-1hour before mid-june. I scrubbed 5minutes of Yatsugatake, so should be able to do 5 minutes off Utsukushigahra.

Most racing now is 17-22km, and my systems are working well at that distance, but I feel that the more serious the attacks are, the harder it is to maintain tempo. Climbing has to become like walking, with the attacks like a little run here and there, nothing that blows you up.
Repeat, repeat and repeat and then make 'em hurt.

More...

2008-04-13T19:14:00.001-07:00

The results are in. 6th, but it was 7th. I don't know about these OPN riders participating or understand the point.

I'm not worried about 6th, sure it's not 1st, but the time and power is what I am impressed about. It was my pace, I set the tempo and allowed that group to storm to a new record. I tried to break away on occasion, but just too many followers.

That is the way it goes. If I could have dropped then I would have, but they are strong riders, well strong enough to draft for 23km and then attack. That is racing, and maybe I should be a drafter. It is so defensive though, I like being on the attack.

The time is fast. 1:01:54. Not sure about last year, but maybe 5-6 minutes faster. That is quite an improvement. I now know what I can do, and know that I have the legs to pull for 23km of solid climbing. More attacks, longer attacks, draft for the entire race. We'll see at Kusatsu what it takes to get a win.

YATSUGATAKE

2008-04-13T01:50:00.000-07:00

and the number is ..... 7. Unofficially, as didn't wait around for the results.

So Yatsugatake is done, done and done. Regards Mr.Wood (not Underwood) for his company over the weekend. We went to conquer, but were undone in final.

The race.

Warm-up was perfect. In the past I have been lac-lustre with warm-up protocol, so this year made it important. Being away from all the pomp and parade helps clear the mind, and today's 35min couldn't be better. Couple of periods at LT, change, fill the bottle, neck a Red Bull, and hit the line 5 mins before the start sweating a bit.

Race started slow, really slow! Was like a parade for about 2 k's, fine by me. Some dude went of the front, someone always does, Why? I have no idea, but I guess that it the only time he will do it. Maybe.

The road picks up after about 3k and a few surges near the front, I moved to the front as keeping contact around here is important. Something happened here to my tactics, not sure why, but, I felt real good, and thought that I want to drive the pace for a while. There is a difference to defensive climbing and offensive pace setting, and by controlling the pace, I assure my tempo and can control HR.

The road picked up gradient as we headed into the trees, and all round good guy Hatanaka went down a few bikes back. which was bit of drama for a hill-climb race. Ouch! He seemed to be OK, but unlucky.

For the next section, which is a long steady pull and some flatter faster sections, I drove the pace hard, riding 53X21-19 and constantly changing tempo and accelerating. The point was to dislodge whoever was weak and control the group. I had no idea about the finish, but thought that if I can get it down to a few, or one guy, I'll have a better chance.

I worked hard and by the half way section it seemed about 7-8 guys at head of the course. I still felt really good, sat up for bit as we came into the switchback steeps around 7k from the finish. This is the hardest section and the legs really start cooking. I keep near the front pushing the pace and trying to dislodge more on the steeper parts, but I realized that now that this group was here to stay.

I was starting to loose power with about 4k to go, and the pain was evident on others too. It would be a tough final. I lost contact by about 10metres a few times and came back, everybody was suffering. We entered the final 500m as a disorganized pain-ridden group, and the accelerations started. I tried getting out the saddle and pumping the pedals, but was fried. Ran it for bit and then sat up, just holding position.

There are no feelings of loss. I tried everything and every race is tactically different. This is a hard race at this time of the year, and training wise is better than anything. Of course, victory was close, very close and I need to learn to save some juice for the finishes.

More later on official times as now brain is cooked.

Here we go...

2008-04-11T16:08:00.000-07:00

Preperation yesterday.

Lemond is a pillar of perfection, and running sweet.

Yatsugatake is not very steep, so I will ride the Bontrager Carbon Aero Front and Rear.

Gearing is normal. 53/39T and 11/23T.

U.S.A. delivery arrived yesterday. Giro Atmos $127.00 and Adidas Flow Jersey $99.00 arrived. So cheap, both white and way cool.

Will turn the legs over for a few hours today, but nothing too serious, just maintenance.

Weather is going to be a chilly 8-10 at start area and only get colder as we head up. I think wind is the biggest factor on this course as there are some long exposed sections. Lets hope the wind plays nice and favorably.

The important thing about it all is to enjoy the process and the experience. I am feeling good and ready for anything, so now, just relax and visualize that winning salute.

Will and Want

2008-04-10T16:53:00.000-07:00

Nothing much yesterday. It rained all day, so rather another trainer session, I decided to take the MTB for a thrash.
Lot of pushing it uphill through the mud and leaves really. I tried to climb Mizozuko's dirt trail, but you just don't do that. I never shy away from a challenge, but there are some things that just can't be done on a bike.
Coming down is much different, love it!
It was great to be out in th rain and amongst the nature.

Cross-training keeps me interested in the main target. Sitting on a trainer is a last resort, and only on the coldest days can I justify not going outside and doing something. MTB's are perfect for lousy weather and I think it is a much better workout than any trainer session.

It is now race time.
I had to express this mini-peak phase and hope that systems are ready. It is really still building though. My main goals are not until June and August, but practicing a periodization training cycle has been interesting and having this mini peak is good for me.

Everything seems ready, and compared to last year, I am a new cyclist. Sunday there will be lots of good riders and strong competition. Just participating will be a good feeling, but I think I can go one better. Norikura 2007 was the last time I raced against a full field of climbers, and I was far from my best, actually tired and in a low morale phase.

The point is to train hard and bring yourself to a competitive level, and we know when we are there. June and October 2007 I was there, but it was just luck and not through actual planning. I think that naturally, I am always competitive, and even a bad day is better than most, but this year leaves nothing to chance.

I know how fast people can ride now. Last year was a year of firsts. Knowing courses, the riders and their abilities. This year I come to start line prepared and motivated. I have trained solidly for 4 months, raced 4 times this year to test fitness and arrive ready to do the task. With proper preparation we all arrive fairly equal. The rest of the winning formula, the opportunity, the luck the advantages, you have to make that for yourself with strong will, desire, and WANT!

Where's my chain?

2008-04-09T18:15:00.000-07:00

There is no chain.

Training yesterday felt so easy, it seemed the chain was off. I took a few days recovery after Ibuki, not that Ibuki was difficult, actually quite easy, but I want to be fully rested for Yatsugatake. I was in zone 5b yesterday, but it felt like cruising at tempo. I hope that it carries over to the weekend.

I feel right on form and my climbing is on point. I know I can match the best with fitness and strength, now I need to use that to gain advantage. Most people can ride in a group, and really, you only have to beat the guy next to you to the line first, but making the odds better and in your favor by keeping the group small is the key.

How many can ride tempo up a hill? 10-15guys.
How many are on the limit at tempo? 7-8guys.
How many can respond to accelerations and change tempo? 3-4guys.
How many can sprint when it counts? 1-2guys.
How many are going to be head of the course at the finish? 1guy. ME!

The time has come.

Stijn + Ibuki HIll Climb

2008-04-06T19:09:00.000-07:00

What an awesome piece of attacking riding by Devolder. Fantastic!!!!

My first hill-climb of 2008 went really well.

I won the class C-2, 30:18, and came 2nd overall. It was a training race, but I tried hard to get a good result.

The race was a time-trial, which made it quite difficult for pacing, but everybody was in the same situation.

I started too easy I think, hovering around 175BPM, when I should have been around 180BPM.
I finished with really strong legs, and came second to Goro, who did a great time of 29:39.

It took a while for the results to come in, so I had no idea of my time and placing, but it was good enough to win the class.

I am happy with my fitness, and it will only improve as the racing progresses.

Yatsugatake will be better for me, as it is a race, not a time-trial. I believe I have the legs to match anyone at the moment, and my confidence is high so it should be a good race.

Good to see some cash for the win too. 10,000yen is good!

http://www.ibukihc.jp/result.html

2470

2008-04-03T02:17:00.000-07:00

2470m ascent for my mid week 5 hour endurance ride, but I don't really feel it. Crazy. Maybe tomorrow the legs will hurt. I didn't ride too hard though, just seated steady state up the 7 climbs. Nagano at this time of year is a mixed bag. It's warm, cold, windy, snowing, all on one day, but when the roads are open, you can't beat it and can ride all day over amazing terrain. I really like the Miasa and Kizakiko area, just south of Hakuba. Great climbs, lakes, rivers, and no traffic.

Tomorrow is some high intensity 90sec AnE intervals. It is to keep the body thinking race, although I am peaking now and so so motivated at the moment for racing. I will be rested and ready for Ibuki-san on Sunday. I will head down Saturday morning and ride the course in the afternoon, return to the hotel in Otaki, take a nice bath and put the legs up ready for the race. I feel my race thinking returning, such an important of the preparation, as without believing you can do it, you hesitate.

Believe then Attack. My 2008 mantra.

Passion

2008-04-02T16:58:00.000-07:00

You have to admire peoples commitment to their sport, no matter the cost, and I do mean fiscal cost. Is it just cycling that lures people to travel and commit an inordinate amount of time and money, to race or ride for a 45mins.

Travel in Japan in expensive, fuel is expensive, racing fees, licenses, food, energy drinks, and then of course equipment. There is no limit. If we were to take a race as a financial transaction, we would always be in the red, never in front or profiting. Even if you win the J-Tour's 10,000,000yen, the costs to race it are perhaps half of that. For everybody else, you are losing money.

But pure sport is not about money, it is about passion and participation. Just as a person who loves photography will covet the new Nikon super mega digital camera and travel to exotic places to use it, we cyclists will ogle bikes, equipment and never think about the costs going to travel expenses or racing fees. It is part of the passion.

I was talking a friend a few weeks ago who is a recently retired pro mountain biker. We were talking about how far is too far to attend a race, and he mentioned traveling from Belgium to Italy by car for one race that lasted about 1:30mins. On paper it is not that crazy, not too far right, but when you consider he's Japanese, driving a car through numerous countries, no navi system, it begins to look more like an adventure and less like a commute to a bike race. Forget the racing, the hardest part is getting there.

That is half the fun though. the road trip getting there. Especially with your mates all packed in a car with bikes gear and good tunes.
Knowing what it takes to get to the start line, I guess that we are very protective of our equipment and race with more caution, as who wants to crash and break their Campy Record rear Mech in some 60km hobby road race. Just add another 40,000yen if you do, unfortunate, but it happens.

Last weekend I remember seeing somebody nice Polar HR computer on the racing line lap after lap. They apparently didn't realize, or just didn't care about the cost of it getting damaged by 100+ bikes wheels hitting it a 40km/h, or were so engaged in the race that nothing could stop them. Respect!

We are slaves to the feeling that cycling brings, and because of that, there are no limits to how far or how much.

We do what we can...

2008-04-02T01:41:00.001-07:00

Racing always gets the legs into shape. We spend hours on trainers, going up hills, spinning, going to the gym, testing all so that they work when you want. If only we could race all the time. Perfect training really.
I am really pleased with Sundays race, and besides feeling a little sleepy around 4pm, (but that's normal) had a great recovery and no after effects. Maybe I could have pushed it harder, but at the time you do what can.

I raced nearly the entire 1:30 at or above my Lactate Threshold which is 180, A huge 31:55 in 180-183, and 10:30 in 184-190. This the race zone and this is why racing is the best training. I often do steady state work in these zones, but it is hard mentally. During a race, you don't even think about it.
I was surprised by the data on the final lap where I was off the front for nearly a lap. It thought I was maxed, but evidence suggests that I had more revs in the engine. I guess that is where the fuel is needed, just a sugar hit right at the end. Next time.

Training today was big gear climbs seated. So I did about 1000m of different gradients. In this taper phase, rest is as important as hard workouts, so duration is low, intensity is high with a recovery day in between. You should feel like you can do more, and realize the bigger picture.

Ibuki-san is now a 12kilo race due to the road not being clear. Oh Well, 12k, nearly a sprint, so I will approach it like Yahiko and put my faith in my training.

TOKYO ROAD RACE

2008-03-31T20:48:00.000-07:00

I like Shuzenji CSC, especially going anti-clockwise. The final push up the hill to the finish line is a real heart pumper, and Sunday was no different. A few pro-teams joined this event, I guess for training as the JCF challenge is the following week on the same course. Asian, Anchor and Nippo Colnago sent some riders, plus numerous other individuals that are known as strong.
53.5 km is not far, about 1:30mins riding, but there is 1500m climbing, so you know that your racing more than just a crit. Personally, I felt strong and ready, the only problem I find racing these types of race is that maybe a break can stay away, as it is really very short, so I always try to ride near the front. This costs a bit more energy, but as I said, it's only 1:30 riding. Anchor and Aisan always had guys on the attack, but the group always reeled them in easily. Often me doing the chasing, as their teammates blocked a little. I told one Aisan guy to shut up and ride, as he would pull for 10sec than gesture that everybody was just sucking his wheel, getting all pissed off like. After a few times of witnessing this and when he did it to me, I vented my feelings on the matter. What a dick, we weren't even chasing anyone, and of course there isn't going to be any oganisation at the front in such a short individual race, no-one wants to work, people will suck your wheel, that is racing. Just shut up and race your bike.
No sure i my outburst did me any favors though. As when it came to lap 9, I attacked long and hard on the base of the start-finish climb. I managed to get a good gap and knew that I could ride strong until the finish. There was one guy in front, an Asian rider, not sure if the same guy, but when I caught him, I had about 10 seconds. He grabbed my wheel, and then when we hit the big straight downhill, he came around me, and rode slower. I passed again, realizing that my pace was faster, I held off the field up the back climb, but they got me on the descent, but I was toast for the last anyway. I was yelling to the 2 guys that held a slender lead with me to GO GO GO, but seems that nobody really wanted to work together, and maybe they were fried also. It is really all about luck. You have to make some moves though and hope that luck falls your way. I didn't want to sit at the back of the group and wait for the final sprint. I am an attacking rider, and have faith in my resilience to crack when it counts, but tactics and patience do win more races than having just big kahunas.
All in all, as it was training and practice anyway, I am really happy with the way the race went. I had the juice when I wanted it, and followed my plan. Things will only get better from here, but being competitive against the elite is what I wanted and what I did. Shame J-Tour is not happening as I fancy my chances over a longer distance.

Now attention turns solely to hill-climbing and this weekends 17kilo climb up Ibuki-san.

Speed Weaponry + a Rant

2008-03-27T00:31:00.000-07:00

My friend and sponsor dropped by yesterday evening with some new artillery for my 2008 assault. We had been talking about the advantages of aero vs low profile wheels on low gradient , non-technical climbs; 5-7%, and thought that it deserved a test.
So today, I challenged the aero concept up Misozuko a few times. I choose two different climbs, one technical with some 10% sections and the other a steady 5-6%.

On the flatter course, they are a lot faster, the momentum is easily maintained, and of course, with the weight reduction of carbon, the feeling is lighter also.

On the steeper incline I didn't feel any real advantage, and actually found that my preferred Pantani "on the drops" climbing of late, suffered a little. The profile of the wheel restricts the easy sideways movement need for that style, so I'd use a classic profile on those types of courses.

Eitherway, the weight benefit is huge and that alone will add some speed to my attack.

I think Lemond enjoyed the makeover, and I have to agree with the appeal of the much more aggressive race look.

Also in the attack is the Adam 2008 race kit. I am going the Adidas Flow White kit, that is super cool. The long sleeved jersey will suit the early season hill climbs where there is usually still snow and much colder weather near the top. It is thin enough to race in.
Of course the shorts are a winner, and coming from the U.S is the short-sleeved version and a white Giro Atmos helmet. Love the Giro Atmos, can't beat it really. Those OGK Mostro's are light but fairly cheap and uncomfortable, so gave it the flick.

So the guy up the road wearing all white, riding with his new MBK RD1100 (arriving mid-april), will be easy to see, but hard to catch. More on the bike later.
Now, this is what I'm talking about. This is the type of equipment that wins you races at this level. A far far cry from the bollocks that Daihatsu Bonnechance Iida brought to the table.

The crazy thing is, the guys that are helping me, are asking for nothing in return, other than that I do well and race hard, which of course, they know I will.

There are no sponsors to please, no team jerseys that don't fit and helmets that are uncomfotable to worry about, and all that other bullshit gear that the BonneChance work so hard to get, and of course, those stupid Felt F5 racebikes. Go on, race that! It's a Joke.

These guys help because they want to see me do well and believe in my ability, not sabotage me and offer no assistance or understanding. They also know what it takes, it IS that simple, and I am blown away by their understanding and generosity. I will do well, and I will make certain that their efforts in me aren't wasted.

Here's one more motivation, maybe the best they come; if I win Norikura 2008 (which by the way, I WILL), the MBK RD1100 450,000 yen frame is mine, for real and forever!

2 days until the assault of 2008 begins, BRING IT ON!

CP2

2008-03-25T00:18:00.000-07:00

Getting higher. Rode up to utsukusghigahara check point 2 today. The road is covered with the usual post snow crud, but felt so good to be getting some serious altitude.

Today was a Force day, so lots of one legged 53X11, so took it easy up to 1350m, but tomorrow, will be a few race pace 800m 8.5% ascents.

Most races are around the 1200m per 20-25km, so training at 75% course length will take the shock factor out of those races, but it's still difficult getting in 1200m of climbing around here.

Shuzenji this weekend, and feeling good. Real good. The TokyoRR course is reverse, and finishes at the little hut. This suits me a lot more than that short sprinter climb going the other way.
I am going to run my 700x20c Maxxis Zenith Equipe Legere. I tested them today up Utsukushi, and like the close responsive feel. I have only used 700X20C for uphill, but Shuzenji is smooth with fast corners, so they should run well.
GidDee Up!!!

FOCUS

2008-03-21T18:22:00.000-07:00

Well, it is nearly race time, the first session. I'm looking to 3 peaks this season, mid-april - june - end of august. My schedule is now better than with the J-Tour, which had very tough race periods. The only problem, but not major, is now peaking a few weeks sooner for Yatsugatake and Kusatsu, but as hill-climbing is my forte, the adjustment is easy.

It has been months of work, at times with no clear purpose in mind, being so far from the target, but now that is only a few weeks away. The races are entered, the registration paid, and now the last thing to do is race.

From October 2007

Preperation 2 weeks
Base 1 -4weeks 55 hours -volume high, intensity low
Base 2 -4weeks 60 hours -volume high, intensity low
Base 3 -4weeks 80 hours -volume high, intensity med
Build 1 -4weeks 60 hours -volume med, intensity high
Build 2 -3weeks 40 hours -volume low, intensity very high

and now

Peak -2weeks
Race -2weeks

I guess only now time will tell how this periodization program works. Life has got in the way at times, but generally, I stayed on track. Compared to this time last year, I am a completely different rider, and feel ready to take on the challenges in the coming weeks.
Is the competition ready?
Of course, people are always fit, especially those from warmer climates, but I was competitive at my worst last year with 5 hours a week training and no structure, so the are odds good, just must make sure the mind is ready.

So as the tapering comes into effect, the time off the bike turns to time in the mind. Each race, it's details and the powers of visualization.

I am crossing that line now.

Fromages and Force

2008-03-20T17:34:00.000-07:00

Another shipment of Europe's finest fromages arrived yesterday. My wonderful girlfriend has a love for cheese, and I must say, that I'm also getting hooked. I have a long history in the wine industry and have studied and worked with that for many years, but in AUstralia we never really dabbled much in cheese. Some of the great restaurants, of course, but it is still a very unknown element of gastronomie.
Not any more.
In the past six months, i have tasted the barnyardy bliss of Epossies du Burgougne, the smooth faultless elegance of Roquefort, and the powerful pong of Perail. This is to name but a few. Last night, was perhaps, the pièce de résistance.

a 3 year old Gouda, (pronounced HOWda)
a stunningly tight Comte,
an ash covered and dangerous looking chevre, Selles sur Cher
a true Camembert from the fields of Normandy that forces you to rethink everything,
and a smooth and refined Saint Nectaire that tastes of mushroom and dirt.

All cheeses were top class, and although my palate was a little off due to a slight sniffle, I was still able to enjoy the flavor profiles of these. Maybe in the next few days a can revisit them with more clarity.

No rain today. So on the menu is a 5-6hour recovery spin, with a few hills for good measure. Yesterday was good training, it left me hurting, which is what I want.
During warm up, I do a lot of speed skill and force drills, yesterday I did my 53X11 one legged uphill headwind reps, of course only a slight incline, maybe 2-3%, but jeeezzz, the headwind gets you!!!!!!!!!!!!!!

back again...

2008-03-19T23:09:00.001-07:00

It seems Gremlins took control of the BB modem, but have since disappeared.
Who knows when they will return. Crafty little critters!

This week has seem a bit more rain, but it is welcome, it is the freezing cold that isn't invited around for cheese and wine these days.

I love being in the mountains in the mist and rain. Climbing is such a personal thing, and being alone in nature, up the top of a mountain is one of my sweetest pastimes.

I look to Utsukushigahara from my balcony, and if I see a misty cloud hanging low and thick, I can't wait to get into on my bike. I almost race out the door as to get there before it disapears, although, it never does. There are more days with than with not low cloud on the mountain.

I have upped the intensity again and daily ascent, doing 3-4 climbs at LT. I am trying to average 1500-2000m of climbing a day on various gradients. I now have all my Misozuko courses to play with and am enjoying every turn of the pedal as I build toward the racing month.

My aim is to make 5% gradient feel flat, and 10% feel like a bump, and be able to ride them for an hour flat out. Out of the saddle power is solid and fast, and I can hold it for an unusually long time, like 5km up 8.5% and not over do it.

I think this skill will be best served toward the end of a race, when I can attack hard and for long periods. I am not the type of cyclist who sits and turns the same cadence, and although I believe this skill serves a purpose, and through watching great climbers, standing up and attacking the hill gets people to the line first. Ullrich sat and how many climbs did he go over first? Armstrong sat until he needed to go, then when he attacked, Ouch! Pantani, Virenque, all could hold long attacks out of the saddle.

The great thing is, and a new realization is that the type of hillclimb racing here doesn't require hours of endurance. Under an hour of maximum effort, is all you need, so longer periods in the red zone, will bring more speed, and this year, I'm not looking to save energy, it is all or nothing.

training training and more ...

2008-03-16T16:52:00.000-07:00

Training Training Training.

It does work.
A clear plan does work.
Sticking to the schedule does work.

Life does not allow for this to be uninterrupted, of course there will be times when the workout can't be achieved, but if 95% of the time you are on track, then that is more than worthy.

I felt in yesterday's Azumino ride that the many months of hard work are coming together in one nice little package called "SPEED".
I pushed it hard on the climbs and some sprints to simulate race efforts. Working through all training zones during the 5hour ride.

Good Points

My climbing is on point and sustained accelerations on the drops are feeling good.
Working at LT is getting easier for sustained efforts.
Recovery is improving after 5b/5c efforts.

Points to Improve.

Flat headwind riding still needs work.
Sprint work on 500m+.
Longer climbing 1hour+.

A few more riders turned up, and good to some of the pro MTBers. They are always good to test fitness with. Finished as usual with a climb to Misozuko, but this time Masako climbed it too, some Coke and Ice-Cream providing the needed fuel.

The frozen lakes are melting, the snow is disapearing and blossoms will soon be the only smell in the mountains.

I feel good.

Revised Race Schedule

2008-03-13T17:37:00.000-07:00

Little bit of rain today, but feeling really fresh, and will train outside anyway. On the the menu is some more AnE work, 10x2min hill attacks on 6-8% to zone 5b, with attacks at 30sec intervals. Recovery is 4mins. This is a tough workout, but it will be fun, especially in the rain.

I have revised my racing schedule, as I finally got entry to the IbukiHC on April 6. This will be a good warmer for Yatsugatake and Kusatsu which are the weekends following.

March 30 Tokyo Road Race @ SuzenjiCSC
April 6 Ibuki HC @ Ibuki-san, Gifu
April 13 Tour de Yatsugatake @ Yachiho, Nagano
April 20 Tour de Kusatsu @ Kusatsu, Gunma

It is going to be interesting as I now must hit peak form a few weeks earlier. Previously, I was looking to J-Tour Gunma as my early peak, however with that off the program, I need to turn focus to the mountains. Luckily, hillclimbing is my basic forte, so hopefully with all the work over winter, and as my Misozuko times as a guide, I am doing OK, and will be racing well in front of last years best.

It's going to be fun............

Mont Ventoux in F3000... Crazy

2008-03-13T05:43:00.000-07:00

Well being true to my new title, Climbing,

Stumbled across this vid of a guy doing Mont Ventoux in a F3000

Enjoy

http://video.google.com/videoplay?docid=-5602128039873024072&q=mont+ventoux+hillclimb&total=4&start=0&num=10&so=0&type=search&plindex=0

Adistar ElasticPower Shorts

2008-03-13T01:39:00.000-07:00

I have been on/off with my liking of Adidas products. I have always been impressed by the fit, but the quality of stitching leaves me wondering sometimes. But then, bad stitching is not just Adidas, but many products I've used, and then maybe it's just me.

The Adistar products are better. Not only in fuctionalality, but quality also. The new ElasticPower BibShorts are the best shorts I have ever ridden in. The material is at first, thick, but then when you get into the ultra-snug fit, they hold you in all the right places. The bodymapping does work and the seams fit along my muscles perfectly. They will no doubt reduce fatigue during all riding. I have been using the Adidas Tech-Fit line at the gym, and believe that tight and firm fitting sports wear is the best for comfort and reducing fatigue.

The difference between the ElasticPower and other Lyrca, is that is isn't sloppy or just on you, it really becomes part of you. I really enjoyed riding in them today, and can't wait to try the jersey.
Little expensive, but then, what isn't in cycling?

5 Grimpeur Stars

Today is a new Misozuko record 15:15.

Changing Tack...

2008-03-12T16:23:00.000-07:00

The total training time has been down over the last 2 weeks. 7hours and 10 hours, ONLY!!!!!!

The intensities have been much higher than the long base hours, but still, why so low?

I can put it down to a few things.

The whole BonneChance saga sapped my drive, and forced me to readjust my main goal.
The long long winter, where getting on the bike again with heavy clothing seemed unappealing.
I did some extra cover classes in the mornings, and it messed up my routine.

I feel like i am steering it back on course though. I still need to work on my annual training plan, as focus is now not on 130km road racing, but on 1hour TT efforts.

The great thing is I have the time to make climbing an art form this year. I am going to break it all down over the next few months. From my warm-up, to race positions, equipment, clothing, food, drinks, tactics, the study of my competition and the work on victory salutes (he he).

So this blog now becomes a homage to everything climbing, Le Grimpeur (The Climber), and time to say goodbye to thinking red and being red.

Must think of a new title?

le grimpeur

2008-03-11T01:33:00.000-07:00

I am remembering just how beautiful Matsumoto can be. I seems that in winter everything goes dormant, including our appreciation. Today was beautiful. I mean, really, really stunning. It feels good, a bit of warmth on pure white, un-sunned legs, and those positive UV's kickin' out the good stuff.

Perfect for Lactate Tuesday. 4 X 90sec max effort 8% grade, with 90sec recovery. With less clothing, I felt a lot lighter and reaching target HR was easy.
Lactate work is always hard mentally, but I prefer the short powerful sets, compared to some steady state workouts. Legs were a bit sore from the gym yesterday also, but that is to be expected.

I have to push on regardless of the pain, as Lance states, "Pain is Temporary, Quitting lasts forever".

I feel so ready for some racing. It seems I have been sitting in the pits, revving the engine forever, enjoying the sound, but not going anywhere. I want to put myself against people, fine tune performance and let the rush of adrenalin take over. I love that feeling of release, and now that hill-climbs are my main target, stepping into a racing mode that I truly feel suited to.

I am a pure climber, and always have been. I mean really, what else could a 61kg, skinny, long legged, introvert do. Marathon! Yuk! Too slow, boring. No, the allure of mountain tops miles away from people seems like a good place to excel.

Why else live in Matsumoto, other than to climb big big mountains?