2013 Cycling Season and What's To Come

Hello Everyone!  It's been far to long since I have written here about anything besides my race reports.  Partly because I trained and raced a lot more in 2013 than 2012.  I struggled a little bit finding balance to everything since July 2013.  My goal is to write here every month.  My race reports will be here still along with other writings.  I wrote an article with our Medical Director at Oakland Fire about a 911 response we had in 2013.  That's currently being submitted to local EMS newsletters, and I will post that here as well.  I am enjoying writing and hoping to encourage more to do it as well.  I am also super stoked to announce that I am being sponsored by Hammer Nutrition for the 2014 season.  I am happy to be working with them, and growing a strong relationship.  I have a link on the right side of my blog for you to receive 15% off your first order.  I am also happy to announce that I am going to be the Race Team Director for SJBC in 2014.  I am excited for this new role!

This past July I raced at my first NRC (National Racing Calendar USAC) stage race.  The Cascade Classic Stage Race.  One of the longest running races in the USA.  This was my first experience at racing against some of the best that travel around to races.  Their masters division starts at 40+ so that meant I was racing with 18-39 year olds.  The elevation of around 7,000 ft took a toll on me, and so did the heat of 100 degrees during most of the stages.  It was after this race that I realized I would have to train with a much more structured approach.  I had a coach (Jonny Moskowitz-CA Technologies Team) for the first year of racing, and then I moved on.  I was one of the racers that didn't need a coach in order to have accountability.  I researched and remembered each lesson Jonny taught me.  My acountability would be my performance in races with my teammates.  Soon after Cascade Classic I started to use Training Peaks and training with power.  This opened up the door to so much information.  This will be my first full season using Training Peaks.  I am beginning to understand that you can't plan on being in top form for every race during the season.  Its difficult to even peak for multiple races in a month.  In my Diablo Challenge race report from 2013 I talked about the mistakes I made in training.  Looking back at the data, Fremont Peak Hill Climb was when I was in peak form.  After that race I took too much time off, and didn't perform as well in the Diablo Challenge.  I am learning the meanings of "train to train" and "train to race".   Not every single race I enter, I need to win.  The focus on  non A races will be about helping any teammates out and building the race legs.  Even if I had a long week of training.  I will enjoy races even more knowing that this race is for training.  I will always do my best but I won't hold back during the week leading up to the race, in order to feel more "fresh".  I bought a Specialized Transition TT bike in 2013, and plan on training with it 1/3 of the time.  I love the fast TT, and have some regular TT races that I will enter.

I got talked into riding the Tour of California Alps-Death Ride in 2014.  Lot's of teammates and racers from my racing district will be there.  This will be the longest ride and most climbing to date.  Each Jan, April, July, and Oct I do my volume rides around the East Bay.  My PR so far is 109 miles with 10,000 ft.  I will be competing in some races this coming year that I skipped in 2013.  I am looking forward to that.  Reading some of the race reports from 2012 was an eye opener.  I wasn't writing much, but enjoyed looking at the data.  It's interesting how priorities change in what I focus on now at races.  I plan to write more on how my training is going in 2014, and also how the SJBC Team Director position is developing.

Family life at home couldn't be better right now.  Katie and I have found the right balance with the time we spend together, as a family, and alone.  We still have our regular date nights each month!  I am in love with you Kate!  We have planned overnights, and the grand parents help us out achieving those.  Avery is now 3, and is an active minded kid.  She rides bikes, climbs play structures, reading, coloring, puzzles, and loves Doc McStuffins!  She is a well balanced little girl.  Katie has found out that she enjoys running.  I wonder if she will ever want to borrow the TT bike and compete in a triathlon :)

Thanks to San Jose Bike Club in giving me the opportunity to be SJBC's Race Team Director for 2014.    I plan to bring our race team back to when we won the NCNCA Best-All-Around-Team awards in 2010, 2011, and 2012.  This will be the team that everyone wants to be on.

Thanks again to Hammer Nutrition for sponsoring me in 2014.  I am super stoked to be representing them, and spreading the word about their awesome products.  I am already loading up on Race Day Boost as I write this for San Bruno Hill Climb on January 1, 2014!  The 1st USAC race of the season. #sanbrunoworldchampionship as some call it!

Mt Diablo Challenge Race Report

Mt Diablo Challenge Danville, CA (Wave 1)

Field Size: 507

Placing: 66

Start Time: 8:35am  (Finishing time 00:57:32)

Teammates: Alexander Komlik

Average Speed: 11.3 MPH, Top Speed 27.5 MPH

Miles: 10.9

Average HR: 181 Max HR: 190

Power: 235 avg  626 max

Elevation Ascent:  3,182 Ft.

Weather:  61.7 deg avg, sunny, clear day throughout, a little wind around Curry and Juniper warmer on the top of the mountain

Race Data http://tpks.ws/Dod4

                This was my 4^th time participating in the Mt Diablo Challenge.  This was my first race that I have ever done and it’s always been the last race of the season for me.  I really wanted to get under an hour again, but also improve on my overall time to 54 min.  The beauty of this sport and race is that it’s all about the moment you show up to the start line.  It’s all a strategic attack to get there.  Sometimes the plan works and sometimes you need to change things up.  That’s how writing these reports come into play for next season, and also tracking your race data.  I got a parking pass for the parking lot at Athenian School for organizing a donation campaign to raise funds for Save Mt Diablo.  Thank you to all that donated in my name.  We raised $630 for them.  Morning started off with some Peet’s coffee, multi-grain oats, bagel, and powerbar.  Monster Pump is also awesome an hour before a race. I’ve been using it since Cascade Classic.  The promoters sag up a bag for you to the top.  I took off the bottle cages for this race.  Got to be as light as possible.  I always pack shoes, shirt, shorts, Recoverite Hammer Bottle, and some arm warmers just in case.  Plus there is a ton of free stuff to take home from the venue at the top.  I got a good pre-race warm up on the trainer, and was not feeling 100% strong.  OK enough about that for now.  The race!

               

                I got down to the start line with 10 minutes to spare.  Lined up next to Cushman & Wakefield racer Stu.  We met here last year also.  Always a good conversation to relax to nerves while we waited.  Wave 1 was off and rolling.  The pace was steady and we were all scattered on the road trying to be the first ones through the twisted turns before the south gate entrance. Once we hit south gate groups started to form on their own.  The trick about this race is finding the right wheel to follow at the right time.  Ideally you would want to set a time goal and have someone pace you the whole way.  You don’t want to be by yourself ever.  I stayed with a group of 10-15 all the way till just prior to the pay station.  We then began to split up.  There were also guys that began to pass us up.  This made me think that maybe I went out to fast.  Turns out after the data review, that I didn’t go out to fast.  I was right on the same pace as 2012. I wanted to find a good group to pull me through Rock City.  There ended up being 6 of us.  Not a big group, but I felt they were backing off a little too much for me.  I pulled away from them as we approached Curry Point.   I was hoping to find another group ahead.  I caught up with 5 Wells Fargo riders and latched onto the back of them before the junction.  I was still feeling great and no issues.  As we turned right after the junction I once again tried to move up to another group.  There were pockets of 2-3 guys throughout the road so I followed some and used the entire road from turn to turn.  This actually allows you to pass guys up who stay on the right side always.  I was alone for a bit through Juniper where the wind was picking up slightly.  Made it around Devil’s Elbow and realized that I wasn’t going to beat my goal time of 54 min but was on track for under an hour.  I tried to get as aero as possible and push hard for this last section.  I did take off 4 seconds on the Wall at the end.

                 No PR for the course time but still achieved in coming under an hour.  I finished the same time as last year. That’s a huge accomplishment in itself.  For 2 years in a row now I have kept this.  I felt well rested, but more ready for the season to be over.  I have raced more and put in more hours on the bike since last year by a lot.  I think my mind and body were done already from a long race season.   I thought I was doing the right thing by tapering off the riding volume and recovering between Fremont Peak Hill Climb (Sept 7^th) and Diablo Challenge (Oct 6).  I felt the best this year at Fremont Peak HC.  That was by design.  I was peaking at that time.  Next year I am planning on peaking for Fremont Peak and training through the rest of the races until the Diablo Challenge.  I learned you can’t have multiple A races with high expectations within 30 days of each other.  Sounds simple now…. J  October and November will be about riding when I want to and taking some well-deserved off season.  Until the San Bruno World Championships Jan 1, 2014!  Time to build the core back up and recover.

             

Thanks to my wife!

Thanks to SJBC!

Thanks to my teammates!

Thanks to Hammer Nutrition!

Thanks to Concept Cyclery!

Thanks to Specialized!

Thanks for reading!

Mt Tam HC Race Report

Mt Tam Hill Climb Stinson Beach (Elite 4’s)

Field Size: 29

Placing: 19

Start Time: 9:55am  (Finishing time 00:51:36)

Teammates: None

Average Speed: 13.9 MPH, Top Speed 38.6 MPH

Average HR: 179 Max HR: 189

Power: 257 avg  654 max

Elevation Ascent:  2,470 Ft.

Weather:  67.6 deg avg, sunny, strong headwind first 4 miles, warmer on the top of the mountain

Race Data http://tpks.ws/eu9b

                This was my second time riding this course.  Everyone talks about being ready for the first 4 miles riding down to the turn onto the climbing portion.  Some groups go out attacking and I wanted to be ready for that.  Miles 4.5-8.5 were the toughest with 7% avg grade and the rest was 2.3% avg grade.  Big sweeping left hand downturn and a hilltop finish.  There was a strong headwind today on the 4 mile stretch.  Things would play out a lot slower because of this.  I wanted to get sub 49 minutes today, and trying to peak today for this race.  I feel fresh coming off a 3^rd place at Fremont Peak 6 days ago.  It took me around 2 hours to arrive at Stinson Beach, CA.  Great destination and awesome starting on the beach!  I wanted to get a 45 min warm-up at least, but settled with 30 min. 

               

                Large group of 29 racers.  There is no 35+ in this race so I registered in the Elite 4’s.  I got to the line early and made sure I was up front.  I stayed 7^th wheel for the 1^st 2 miles and then the front wanted to start a pace line.  This is probably what slowed us down, however the guys up front were taking a beating with the wind.  We had to pass up a bunch of century riders, and this completely screwed up our pace line.  It was obvious some of the racers had no idea how to be in a pace line.  I found myself too far back because of this at around mile 3 so I began to move up on the outside.  I took on some wind, but moved up to 4^th place on the turn to the climb.  Attack!!!  The entire front of the group just began attacking each other all across the open road.  I held with them for a ½ mile and then backed off.  I’ll catch some of them after I settle in and they blow up.  There were a few of us left now and I was using the shortest line on the road between turns.  Around mile 6 it levels off a bit and I switched into the big ring.  I was now starting to gain some ground on guys that went out to hard.  Before you get to the seven sisters segment you go through a really dark part of road that you can fly on.  I took my sunglasses off for it this year.  After fogging them up just prior to this stretch, you really cant see anything.  The seven sisters segment felt great this year.  I was passing up riders from other categories and building momentum on the rollers.  I was ready for the big sweeping left turn to the finish and gave it my all! 

                 No PR for the course time because we went 2:30 minutes slower on the first 4 miles, but I PR’ed on the climbing portion!  Now it’s time to for a 2 week build before the final race of the season.  The Mt Diablo Challenge on Oct 6^th.  Please consider donatingto Save Mt Diablo in my name.  My goal is a sub 54 minute time. 

My next race is our SJBC club stage race Sept 28-29 in San Jose.

             

Thanks to SJBC!

Thanks to my teammates!

Thanks to Clif Bar!

Thanks to Concept Cyclery!

Thanks to Specialized!

Thanks for reading!

Fremont Peak HC Race Report 3rd Place

Fremont Peak HC San Juan Bautista, CA (35+ 4’s)

Field Size: 7

Placing: 3

Start Time: 10:20am  (Finishing time 00:48:39)

Teammates: Andy Crews, Manny Managbanag

Average Speed: 18.6 MPH, Top Speed 47.8 MPH

Average HR: 183 Max HR: 194

Power: 243 avg  768 max

Elevation Ascent:  2,451 Ft.

Weather:  82.2 deg avg, sunny no wind, warmer on the top of the mountain

Race Data http://tpks.ws/IpAz

                This is my 3^rd time racing Fremont Peak HC.  Its a great course to see how well I am climbing for the upcoming Mt Diablo Challenge on Oct 4^th.  My goals were for a sub 49 min, carry no water bottles or cages, and survive to the top.  Mile 1-6 (3-6%) rollers similar to Calaveras Rd, mile 6-8 (10%) attack point right before mile 8 when gradient levels and rollers come back.  Mile 9 flattens and you can drill it to the finish.  You dont need drinks and food for anything less than one hour. I also wanted to arrive earlier to races, and have time to do a long warm-up.  You need to be firing on all cylinders from the start.  My pre-race meal routine has been the same for a few races now.  See other race reports for that info.  I have added some super foods to the dinner plan the night before.  Kale and Arugula Salad.  It has lean turkey meat, sunflower seeds, avocado, and fresh roasted beets.  Email me for the recipe.

               

I arrived 2 hours before my race started.  It was really hot here in the valley this weekend.  I brought a pop up tent with me to warm up under.  There is no shade here at the start line.  I got a one hour warm-up on the trainer, and it felt great!  Legs were open and I was hydrating well.  Packed it all up and got a 10 minute road warm-up and was at the starting line 10 minutes before the start.  We were combined with the 55+ 1,2,3s, and the 45+ 4s.  Like always its hard to know who is in which category so you just race hard, and at your own pace. You don’t want to blow up in this race because you went with the wrong guy.  Race starts out double wide and center line rule is in place the entire race.  Miles 1-6 were pretty tame.  I managed to stay 7-10^th wheel for most of it.  Some accelerations at the front but nothing was sticking.  At mile 4ish Alexander K and a few stayed away from the main group.  They were brought back though right before we started to get to the climb…with no help from any SJBCer!  I began to fall off the front group right before mile 6.  I couldnt hold with that group and I new the hardest part was coming up.  No cramping and still feeling great on the bike.  I settled into my climbing pace and still had no idea where I was placing in the race.  I knew 2 35+ guys were ahead of me, but that was it.  I always tell people to attack right before mile 8 on this course because if you don’t know this course it looks like the climb keeps going, but actually it turns into rollers as you crest over mile 8-8.5.  From miles 6-8 I was by myself and using the entire road.  Always using the shortest line on the road to reach the next turn.  You can actually gain a lot of time doing this when no one is around you.  Around mile 8.5 I was beginning to burn out a bit and looking for some inspiration.  The views up on Fremont Peak are amazing!  I turned around to see if anyone was behind me, and I saw Andy C. on the wheel of a rider chasing me down.  Thats the motivation I needed!  Dug deep and as I reached mile 9 and shifted into the big ring for the rest of the race.  Andy C. did a great job by staying on that guys wheel.  He conserved his power and didn’t contribute to chasing down a teammate.  The last mile is super fast and technical.  Before you know it you are at the finish line.  No time to waste here, just bury yourself.  I ended up in 3^rd place by only 8 seconds. My first podium!

                 Now it’s time to recover and keep the freshness for Mt Tam HC.  I PR’ed the course by over 4 minutes from last year.  I didn’t need any water on the way up.  It slows you down when drinking it on a short climb like this and its added weight you don’t need.    

My next race Mt Tam HC September 14^th.

             

Thanks to SJBC!

Thanks to my teammates!

Thanks to Clif Bar!

Thanks to Concept Cyclery!

Thanks to Specialized!

Thanks for reading!

Tempus Fugit ITT (Summer) Race Report 2013

Tempus Fugit ITT (Summer) 35+ 3/4

Field Size: 25

Placing: 12

Start Time: 9:17am  (Finishing time 00:28:31)

Teammates: Manny Managbanag

Average Speed: 23.3 MPH, Top Speed 36.5 MPH

Average HR: 178 Max HR: 185

Power: No Power for TT bike

Elevation Ascent:  604 Ft.

Weather:  65.7 degrees avg,  little drizzly, not much wind

Race Data http://tpks.ws/MTkN

                I got a good night sleep and woke up feeling rested.  Had my normal pre-race breakfast, packed some Clif Bars, and some Peet’s coffee.   My Specialized TT bike was all ready to go.   I use my Zipp 404s with a Wheelbuilder Aerodisk cover for my rear wheel.  Awesome set up for now!  I pre-rode this course earlier in the week on my road bike.  Good pavement and you can stay in aero position entire time.  Rollers going out and a 180 degree turn around that splits the course on the return.  My goal was to get sub 30 min, and finish in top 10.  I was racing in the combines 3/4 and wanted to at least place higher than some 3s.  Registration happens on the side of the road before the parking and start line.  So pullover and register then go to parking lot to warm up.  I got a 20 minute warm-up on the trainer.  I was shooting for 30, but ran out of time.  I used to enjoy showing up a little late because my nerves would get to me if I had any idle time.  Now I need to start getting to races early, because I keep cutting myself short on warm-ups and getting to the start line first.  Legs and body felt just fine.  I moved my arm rest in about 1 ½ inches to make my shoulders more closely and a more aggressive aero position.  During training this week it was hurting my forearms a bit, but didn’t bother me by the time I was racing. 

             Lined up at start and we are 1 minute apart.  There is no ramp to start on and they don’t have anyone holding you up at the start.  :(  It took me an extra try to clip in on the left side once I started.  Shoot thats 1 second down.  Got into a good position and settled in.  Since I don’t have a power meter I used my HR to gauge my effort.  I aimed for a HR of 180 on the way out (Threshold) and 183 on the way back.  Less climbing on the way to the finish line, and I could take a second or too off the pedals on fast turns if needed.  I stayed tucked the entire time till the turn around.  I need to practice this sharp turnaround.  Doing a 180 around a cone on a TT bike while clipped in on a wet surface is tough! I lost a few seconds here.  I quickly accelerated and got aero again.  It feels so awesome going fast on a TT bike!  No one was going to catch me; the guy behind me was 90 seconds off the back now.  I never saw my one minute ahead guy.  The sharp turns towards the end were approaching and I stayed aero for all but one!  It was just because I wasn’t used to the course yet.  That will come in time.  My last 2 miles I was pushing it hard and leaving it all on the course.  I finished strong and happy with a 00:28:31 finish time. 

Quite a few of us finished within seconds of each other.  I was only 11 seconds out of a top 10.   I did beat some Cat 3 guys also.  I can see where I could have picked up some seconds.  This ITT by Red Kite Racing happens in April and August.  Hopefully it stays around.

                 

                My next race is Fremont PeakHill Climb September 8th!  NCNCAs Hill ClimbChampionship!

             

Thanks to SJBC!

Thanks to Clif Bar!

Thanks to Specialized!

Thanks to my Teammates!

Thanks to Concept Cyclery in Morgan Hill!

Always a thanks to my wife and daughter!

Thanks for reading!

Patterson Pass RR Race Report

Patterson Pass RR Livermore, CA (35+ 4’s) 2 Laps 45 Miles Total

Field Size: 19

Placing: 15

Start Time: 8:35  (Finishing time 2:23:00)

Teammates: Tom Stanis, Giles Douglas

Average Speed: 18.6 MPH, Top Speed 47.8 MPH

Average HR: 166 Max HR: 187

Power: 233 avg  661 max

Elevation Ascent:  4,760 Ft.

Weather:  72.1 deg avg, sunny on Tracy side, and foggy on Livermore side, windy, with cross winds, and tailwainds

Training Peaks Race Data 

                This is my 2^nd time racing Patterson Pass RR.  It’s a great training race for me.  I can climb the hills, but burn a lot of matches on the flats of Altamont Pass Rd.  Both areas that I need to work on.  I am in the middle of a build period in training right now.  I woke up feeling great.  I am sticking with my new pre-race meal routine, it’s working out great.  I am riding my Mavic Kysirium SL’s for this race. These are my training clincher wheels but have a lower profile.  The winds on this course can be really strong.  I just put some new tires on them too.  My normal race wheels are Zipp 404 tubulars.  I switched my 11-28 to the Mavic’s also.  That will come in handy on Patterson Pass Rd climb.  I didn’t get more than 15 minutes to warm up on the trainer.  I wanted at least 30 min but ran out of time. I also wanted to line up first at the start line.  The past few races I have showed up later.  On the races where you can’t cross the double yellow line (center line rule) it’s hard to keep moving up in the pack.  This race starts right off with climbing, and I wanted to be up front to control the pace as much as possible.  My goals were to be in the top 5 for the entire first lap.  My first time in this race 2 years ago I was dropped before the main climb up Patterson Pass Rd even started.  Whatever I could do for lap 2 was an extra bonus.    I filled 2 small water bottles and had a neutral feed zone prior to the climb if I needed it. 

                The race starts and I am right in the front like I want to be.  Not a huge field, but some familiar faces that I am racing with this year.  We stayed together and no one tried to attack the group.  There were a few accelerations but I was able to match them.  Nothing for more than 30 seconds or so.  We crested the false summit of Patterson Pass and then you could start to feel the headwinds.  Looking up at the top of the climb is an amazing site!  It’s been named OMG hill.  I settled in and stayed as aero as possible.  We began to drop about half the group as we started to climb.  I was in the front right where I wanted to be. I was taking turns with a TopSport guy in front.  There was nowhere to hide from the wind, and I was expecting to start getting dropped.  No one was coming around us and that was fine with me.  I didn’t feel like I was running in the red yet.  I was the first to the top; made sure the jersey was zipped, and took a quick drink.  The descent that was coming was going to be fast!!!  I wanted to be the first or second into these next few turns as we head towards Altamont Pass Rd.  Depending how large your group is, you need to slow down to almost a stop to get through these if you are behind guys.  Even if you are the first one through it.  The TopSport racer Paul Berger and I were still on the front on the descent.  A Raley’s/VW racer Paul Higley also came up front also.  He would later be the race winner.  We climbed up Flynn Rd with a good pace, and I was still feeling good.  I was just happy to be in the lead pack!  As we turned from Carrol Rd to Altamont Pass Rd the pace picked up.  There was not a real organized pace line however. We still had time on the guys we dropped but if we had gotten a little more organized, we probably could have kept away from them.  Jefferey Miller from VSRT/DS Electric attacked the group from behind.  We let him go.  There was no way you could stay away on this section.  We still had 1 ½ laps to complete also.  They were caught before the turn onto Midway Rd.  Then as we turned onto Midway Rd the group we dropped on the climb caught us too.  Now we were all back together again.  The top of Midway is a place where attacks happen, but no one was interested in doing that this first lap.  We all cruised through the finish line for our 2^nd lap.  I was starting to feel the pain from the energy I burned on Altamont Pass Rd.  As we started the false summit climb guys started to slip off the back.  I stayed up front until we reach that summit and then my power began to fade.  There were some accelerations that I just couldn’t match any longer.  I was 10 seconds back, and then it began to grow.  I stayed within a min back as we climbed to the summit of OMG hill.  I thought I could maybe catch them as they descended and slowed for the turns.  That was the last time I saw them however.  I turned around and didn’t see anyone behind me to regroup with either.  I decided to just keep chasing.  I made the climb up Flynn Rd and began to see a small group chasing me down.  I made the turn onto Altamont Pass Rd and had a bigger gap on them. I decided to not wait but to keep chasing and just time trial it to the finish.  I was hoping to keep them behind.  Well they caught me at 4 miles to go.  It was a gamble that I probably will not take next time unless I have some more guys with me.  I could have conserved a lot more energy if I could have been in there group to the finish.  We turned onto Midway Rd and I was expecting someone to attack the group on Midway.  Sure enough a Team Oakland guy did, and we all chased.  I summited and was DONE!!!!  I couldn’t chase anymore. 

                Now it’s time to recover and continue this build cycle I am in.  I finished this race and learned a lot!   I PR’ed the course by over 20 minutes from two years ago.  I also stayed with the lead group longer than I did previous.  Two bottles on a colder day for this course was plenty of fluid. 

                My next race is Tempus Fugit ITT August 25^th (Summer)

             

Thanks to SJBC!

Thanks to my teammates!

Thanks to Clif Bar!

Thanks to Concept Cyclery!

Thanks to Specialized!

Thanks for reading!

Cascade Classic Cycling Stage Race Day 2

Today was a Time Trial in the morning and a Criterium in the afternoon.  Yesterday's Road Race around Mt Bachelor and Cascade Lakes was the toughest race I have done to date.  There is a heat wave in Bend, OR right now!  95 degrees average in this elevation has me fighting against my body physiologically! I finished the Road Race however, the TT went awesome, and the Crit was hard.  It's just not my style of riding, but that's why I am here....to get stronger.

Time to recover now and the last stage tomorrow morning is the Circuit Race.  67 miles and 4,000 ft of climbing.