tag:blogger.com,1999:blog-81440784288413281392024-03-14T01:16:55.903-04:00Switchback PublicationsCrossing the world's highest mountain passesDuncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.comBlogger166125tag:blogger.com,1999:blog-8144078428841328139.post-33373905705891904762017-02-11T00:02:00.000-05:002017-02-11T00:02:57.614-05:00Mt Ruapehu (Turoa)<span style="font-size: large;">Camila and I took a road trip last weekend to Mt Ruapehu in the center of the North Island. The mountain peaks at just under 2,800 meters. We stayed a night in Ohakune and the next morning I rode the southern side up to Turoa ski field. </span><br />
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-39206077722131652502016-06-09T05:39:00.000-04:002016-06-09T05:39:28.481-04:00Mt Taranaki<span style="font-size: large;">Mt Taranaki has also been on my bucket list for several years. After two days on the Forgotten World Highway we spent Sunday night in New Plymouth. I got up early on Monday morning (it was a long holiday weekend) and drove 50km south to Stratford to climb the access road to the ski field.</span><br />
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<span style="font-size: large;">Its not a big climb by world standards, although it is by Auckland standards. The elevation gain is approx 700 meters with the gradient starting at 1-2% and gradually increasing to 8-9%. It was also cold; only 1-2 degrees celsius. </span><br />
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<a name='more'></a><span style="font-size: large;">After the ride, I drove back to NP to clean up before we drove back to Auckland. Three superb days of Taranaki riding.</span><br />
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-68686626643106667152016-06-08T05:31:00.002-04:002016-06-08T05:31:34.118-04:00Forgotten World Highway: Day 2<span style="font-size: large;">Day 2 of the FWH was a 60km ride from Wangamomona to Stratford. Although we awoke to fog, it completely disappeared and turned to a stunning day once we crested the first pass.</span><br />
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<span style="font-size: large;">Our hotel at the end of day-1 was not ideal for post-ride recovery. Not only did our room not have wifi or a TV, but the bathrooms and showers were shared! You can see a few photos below of the hotel and Whangamomona followed by the westward ride to Stratford.</span><br />
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<span style="font-size: large;">We ended the day by driving from Stratford to New Plymouth. We stayed in a great hotel (The Waterfront) and met Camila's Colombian friends (who happened to be in town) for dinner.</span><br />
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<span style="font-size: large;">You can read about my FWH day-1 ride by clicking </span><a href="http://switchbackpublications.blogspot.co.nz/2016/06/forgotten-world-highway-day-1.html" style="font-size: x-large;" target="_blank">here</a><span style="font-size: large;">.</span><br />
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<br />Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-57880358980905251292016-06-07T04:41:00.000-04:002016-06-11T02:49:10.575-04:00Forgotten World Highway: Day 1<span style="font-size: large;">FWH has been on my bucket list for 4 years. I first read about FWH in Cycling Tips in 2012. Finally, I had the chance to ride it this past Queen's Birthday Weekend with Camila. </span><br />
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<span style="font-size: large;">We chose to break the ride into two days. Day 1 was a 90km ride from Taumaranui to Wangamomona. Day 2 was an easier 60km ride to Stratford at the foot of Mt Taranaki. Traveling west gave us the benefit of a slight tail wind, and a night in New Plymouth. </span><br />
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<a name='more'></a><span style="font-size: large;">Camila and I left Takapuna early on Saturday morning. By the time we arrived at the start and I got kitted up, it was almost 12pm. Temperatures were in the mid-single digits. I don't think I could've counted more than 20 cars or houses in over 3 hours of riding.</span><br />
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<span style="font-size: large;">You can read my FWH day-2 </span><span style="font-size: large;">ride report by clicking <a href="http://switchbackpublications.blogspot.co.nz/2016/06/forgotten-world-highway-day-2.html" target="_blank">here</a></span><span style="font-size: large;">.</span><br />
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<span style="font-size: large;"><i>Photographer and team car driver: Camila Guarnizo.</i></span><br />
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<br />Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com0tag:blogger.com,1999:blog-8144078428841328139.post-68823191916075712012016-01-23T21:31:00.003-05:002016-01-23T21:33:43.878-05:00Colombia: Off the bike<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com0tag:blogger.com,1999:blog-8144078428841328139.post-71824682203006938492016-01-16T23:52:00.000-05:002016-01-16T23:52:52.875-05:00Medellin Part II<br />
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<span style="font-size: large; text-align: start;">A few more photos of Medellin, all taken by Sebastian Arcila Echeverry...</span></div>
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<br />Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com0tag:blogger.com,1999:blog-8144078428841328139.post-66935077033263039032016-01-08T15:16:00.000-05:002016-01-08T15:16:23.623-05:00Medellin!<span style="font-size: large;">Camila and I were back in Medellin for the last 3 weeks. It was great to be back. I did a few rides but unfortunately I don't have the form for big rides like I did back in 2011. The riding was awesome nevertheless. </span><br />
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com0tag:blogger.com,1999:blog-8144078428841328139.post-25911150730381084292015-05-31T05:58:00.002-04:002016-01-08T15:28:35.973-05:00Hit & Run<span style="font-size: large;"><i>UPDATE (25 November 2015): Sam Ralph of Taupaki, Auckland was charged, convicted and sentenced to 9 months home detention for 1) Assault with a blunt instrument (vehicle), and 2) Failure to stop and ascertain injury (hit and run). He also spent 2 months in police custody awaiting trial on domestic violence charges. Good riddance to him. </i></span><br />
<span style="font-size: large;"><i><br /></i></span>
<span style="font-size: large;"><i>Details of sentencing are below.</i></span><br />
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<span style="font-size: large;">************</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Its been well over 6 months since I last blogged. I had a decent summer of training (although I didn't race), and I was just settling into an autumn training schedule when I was hit by a car 2 weeks ago.</span><br />
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<span style="font-size: large;">7.45am on Sunday May 17, 2015. I was riding with 5 others from Rangitoto Rockets on a quiet country road in Taupaki. We were riding at 35-40kph on a 2-lane road that is flat and straight. Suddenly I heard a car's brakes lock-up immediately behind us. Thats very strange, I thought; there is no oncoming traffic. Within a couple of seconds the driver accelerated and pulled up next to me with about 50cm between us and the passenger window down. (The six of us were riding two abreast and I was at the front-right position). The driver shouted out "Get off the fuckin' road" at me. Within a split second he accelerated again but very suddenly swerved to the left. Although it all happened within a second or two, it very much felt like everything was moving in slow motion at the time. His ute and worktray were coming my way and I quickly realised that I had nowhere to go. </span><br />
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<span style="font-size: large;">The Toyota LandCruiser's work tray connected with my right hand and handlebar taking me out immediately. I remember falling to my right and then finding myself lying on my back in the middle of the left lane. Tim Fairgray, riding immediately behind me, took a spill as he too had nowhere to go except over me. Greg Kemp, riding to my immediate left, was also hit by the car but managed to stay upright. </span><br />
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<span style="font-size: large;">The car sped off and we never saw him again. Here we are in the rural outskirts of Auckland early on a Sunday morning minding our own business and we're deliberately taken down by an angry driver. I couldn't believe it.</span><br />
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<span style="font-size: large;">I did a quick damage assessment before the guys helped me to my feet. I had skin missing from my knees, legs, elbows, hands and chin, but nothing broken or too serious. My right knee was the worst - most of the skin was gone. </span><span style="font-size: large;">All things considered</span><span style="font-size: large;">, I was pretty friggin' lucky. My bike was ok too. The brake/shifting lever was broken, my saddle ripped, and a few scratches. </span><br />
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<span style="font-size: large;">We were on the phone to police within a few seconds. Although none of us caught his license plate number, we had a very good description of the driver and his car.</span><br />
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<span style="font-size: large;">Within a couple of minutes, a group of 3 cyclists came upon us and offered help. Once we described what happened, they said they had been stalked and abused by the same driver and vehicle just a few minutes earlier. </span><br />
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<span style="font-size: large;">I called Camila and asked her to pick me up from Kumeu. We rode the ~10km to Kumeu at a slow pace. I wasn't in the mood to ride, but sometimes its the best thing as it prevents your body from freezing up post-crash.</span><br />
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<span style="font-size: large;">Camila took me straight to North Shore Hospital to be cleaned up.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Its now been two weeks since the hit and run. We all submitted police reports within a day or two, including the 3 cyclists in the other group. I was 'hopeful' the police would find the driver. However, we didn't have a license plate, and the driver (being a white male in his 30s/40s) and the vehicle (being a Toyota Landcruiser) didn't give me 100% confidence that we supplied the police with enough information. For the first few days I was feeling very helpless. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">However, by day-3 the police had identified the driver, and by day-5 the police spoke with the driver by phone and he admitted he was "involved" in the incident (although he has not admitted guilt").</span><br />
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<span style="font-size: large;">At this point, we are waiting for the driver to be summonsed to court. Several criminal charges will be filed against him (which I will detail in the next post).</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">So, how lucky or unlucky was I? I am the first person I know of in 6 years in Auckland to be deliberately targeted by the driver of a vehicle. But, I was very, very lucky to walk away with only superficial injuries. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I was back at work the next day, although not very productive. I've also been going back to my GP every second day to have my wounds redressed.</span><br />
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<span style="font-size: large;">***********</span><br />
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<span style="font-size: large;"><i>Sentencing Details (25 November 2015 update)</i></span><br />
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<u>Assault with Weapon</u>: Defendant is convicted and sentenced to pay Reparation to D Gross $1000 property and $200 emotional harm payable in full by 31/01/2016 AND<u></u><u></u></div>
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Home Detention- (Hamilton address) - commencing 26/11/2015 - 9 Months - standard post detention conditions 6 months<u></u><u></u></div>
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Special Post Detention - 6 months - To attend an assessment for departmental programme to the satisfaction of the probation officer. If found suitable to attend and complete the as directed by a probation officer. To attend and complete any counselling, treatment or programme as recommended by the assessment as directed by and to the satisfaction of a probation officer.<u></u><u></u></div>
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To notify a probation officer prior to commencing, terminating or varying any employment or voluntary work.<u></u><u></u></div>
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To attend an assessment for Anger Management as directed by a probation officer. To attend and complete any counselling, treatment or programme as recommended by the assessment as directed by and to the satisfaction of a probation officer.<u></u><u></u></div>
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To attend an assessment for departmental programme to the satisfaction of the probation officer. If found suitable to attend and complete the as directed by a probation officer. To attend and complete any counselling, treatment or programme as recommended by the assessment as directed by and to the satisfaction of a probation officer.<u></u><u></u></div>
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To attend an assessment for Anger Management as directed by a probation officer. To attend and complete any counselling, treatment or programme as recommended by the assessment as directed by and to the satisfaction of a probation officer AND<u></u><u></u></div>
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Disqualification From Driving - commencing 26/11/2015 - 7 Months<u></u><u></u></div>
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<u>Fail to Sop and Ascertain Injury</u> : Home Detention - 26/11/2015 - 9 Months as above and Disqualification From Driving - commencing 26/11/2015 - 1 Year<u></u><u></u></div>
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Defendant was released on bail until Home Detention sentence commences with conditions that he goes directly to Hamilton address and remain there until the monitoring company arrives on 26/11/15.</div>
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com2tag:blogger.com,1999:blog-8144078428841328139.post-27826132974208451712014-11-09T02:28:00.001-05:002014-11-09T02:28:51.757-05:00Starting from Zero<span style="font-size: large;">I started training for my 2014-15 racing season this week. Unfortunately, I have not been able to train properly for the last 3-4 months due to a combination of work (launched a peer-to-peer lending platform - Harmoney.com - in August), man-flu, bad weather in September, and minor surgery in October. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I was back into training last weekend once the doctor gave me the green light. But I really was starting from zero (power curve in black).</span><br />
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<span style="font-size: large;">I have missed the November races which are many of the season's best, including K2, Bike the Bridge, and Northland Club Champs. Now I am training for the February and March races, as well as club racing, which begins in April.</span><br />
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<br />Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-24370804308639007382014-06-15T02:03:00.001-04:002014-06-15T02:03:56.435-04:002013-2014 Performance Review<div class="MsoNormal">
<span style="font-size: large;">A quick look-back at my power data and peak performance over
the 2013-2014 season:</span></div>
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<span style="font-size: large;">The following is my power curve since early September. As we
all know I cannot sprint; my peak is just over 1,000 watts. Power drops off
sharply but flattens considerably after 2 minutes. The data demonstrates that
over longer duration efforts (3+ minutes), I have good strength and endurance.<o:p></o:p></span></div>
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<o:p><span style="font-size: large;"><br /></span></o:p></div>
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<a name='more'></a><span style="font-size: large;">There are several changes I could make to my training
program for next season to improve my power. One would be more sprint and short
effort training. But in addition, more volume and variation in my training
would also be beneficial.</span><br />
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<br /></div>
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<span style="font-size: large;">The table below shows my improvement over the season
benchmarked against a large population of cyclists across US race categories.<o:p></o:p></span></div>
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<o:p><span style="font-size: large;"><br /></span></o:p></div>
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<o:p><span style="font-size: large;"> </span></o:p><span style="font-size: large;">I’m a Cat-2 for 5 minute and 20 minute efforts, but only
Cat-5 for 5-second peak power. Terrible! I’m a Cat-3 for 1-minute efforts,
which I can live with but certainly something to work on next year.</span></div>
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<span style="font-size: large;">The difference between the orange and red cells is my
improvement over the season. Orange was my initial testing back in Sept/Oct
2013. Red is my peak values over the season.<o:p></o:p></span></div>
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<div class="MsoNormal">
<span style="font-size: large;">Finally is my PMC. The green line shows short-term fatigue.
I was training much harder in October, November, and December of 2013 than in
2014. (I also took a two-week vacation to Bali with Camila in early January). I
had consistent weeks through 2014, but I was only averaging 7-8 hours per week,
hence the relatively low fatigue levels.</span></div>
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<span style="font-size: large;">Now I am completely rested. The past few weeks I
have done next to nothing, which is great. I’ll be right back into starting in
early July training for K2.</span></div>
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Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-60831561462898453962014-06-02T02:07:00.000-04:002014-06-02T02:09:04.552-04:00Foto del Dia: Nairo Quintana en la Maglia Rosa<div class="separator" style="clear: both; text-align: center;">
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<a name='more'></a><span style="font-size: large;">And from El Colombiano:</span><br />
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<br />Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-68076989058560626042014-05-25T02:05:00.000-04:002014-05-25T02:05:58.060-04:00Foto del Dia: Rigoberto Uran primer Colombiano con la Maglia Rosa<div class="separator" style="clear: both; text-align: center;">
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<br />Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com0tag:blogger.com,1999:blog-8144078428841328139.post-34414513047380914352014-05-13T16:27:00.001-04:002014-05-13T16:27:54.245-04:002013-2014 Season Review<span style="font-size: large;">Its now early May and my 2013-2014 season has drawn to a close. Although I had a great summer of riding, I wasn't able to race as much as I wanted to.</span><br />
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<span style="font-size: large;">My racing season was split into two time periods: 3 races in November of 2013, and then a series of club races and the Auckland champs in March and April of 2014.</span><br />
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<span style="font-size: large;">The first two races in November didn't quite go as planned. K1's start split the group as we merged with another field who started earlier than us. And the following week, I got severe cramps early in Bike the Bridge. The month ended with a strong result (12th overall) at the Northland Club Champs. </span><br />
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<span style="font-size: large;">I didn't race again until late February when Counties-Manukau began their 2014 season. CM races almost every weekend over ~80km courses. Its not a bad way to prepare for upcoming events.</span><br />
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<span style="font-size: large;">I've had a busy year at work, so I have only averaged 7 hours per week this year. I was averaging 12-14 hours per week over the 2012-2013 season.</span><br />
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<span style="font-size: large;">My Power2Max power meter was a helpful addition. I wish I had more time to learn how to use the data properly, and more time to train with it. Its easy to look at training data retrospectively and see the performance gains. But the real skill is knowing how to interpret the data to design new training plans. </span><br />
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<span style="font-size: large;">I would caution anyone considering a Power2Max power meter. I've had several rides recently where the data was clearly wrong. I somehow put down peak power of 43,000 watts on one ride, and that one outlier distorts all historical data, including critical power curves, averages, TSS, etc. To have the device fixed involves taking it off my bike, sending it to the distributor in Christchurch, who then sends it to Germany for at least 6 weeks. Not an easy solution for a device that is only 6 months old and cost $1400.</span><br />
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<span style="font-size: large;">My goals for 2014:</span><br />
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<span style="font-size: large;">First, its time to buy an indoor trainer. I have resisted for several years, but I think its time. Auckland winters are too crappy to rely on. Days, if not an entire week, can go by sometimes without a clear day. Plus, I'll be able to work on strength training.</span><br />
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<span style="font-size: large;">Second, I want to learn more about training with power and incorporating the data into new training plans. </span><br />
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<span style="font-size: large;">Third is K2. I've planned on racing K2 for several years, but abandoned my goal either due to bad weather or being overseas.</span><br />
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<span style="font-size: large;">And fourth, I plan to race over the winter at Counties-Manukau. These fortnightly club races should be a good opportunity to prepare for next season's races that start around November (including K2).</span><br />
<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-55148703098751154792014-04-12T03:24:00.001-04:002014-04-12T03:27:12.333-04:00Race Report: Auckland Club Champs<span style="font-size: large;">I finished 3rd in my age group at today's Auckland Club Champs. The field was small but select. The course was tough with power climbs and several long and sharp step-climbs. </span><br />
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<a name='more'></a><span style="font-size: large;">Today's power curve in black.</span><br />
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<span style="font-size: large;">Heart rate in blue. Power in red. Elevation in brown, and speed in green. </span><br />
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-81688951712417504252014-03-15T21:43:00.000-04:002014-03-15T21:43:30.478-04:00Training Camp: Italy 2010<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">A few old photos from training camp at Hotel Dory in Riccione, Italy. October 2010.</span><br />
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-6286891306341841972014-02-03T23:53:00.004-05:002014-02-03T23:53:51.109-05:00Strava Classics<div class="separator" style="clear: both; text-align: center;">
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<br />Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com0tag:blogger.com,1999:blog-8144078428841328139.post-48599184942088841892014-01-31T17:00:00.000-05:002014-01-31T17:00:16.663-05:00Gifts from Colombia!<span style="font-size: large;">Direct from Medellin and j</span><span style="font-size: large;">ust for a cyclist: bocadillo, panelita, and rum. </span><br />
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com0tag:blogger.com,1999:blog-8144078428841328139.post-81061027418470183042014-01-11T21:12:00.000-05:002014-01-11T21:12:04.094-05:00What Two Weeks of Rest Will Do<span style="font-size: large;">My chronic training load (blue line) decreased from 113 to 81 (it started at 0 in early September). My training stress balance (green line) moved from -42 to +60. </span><br />
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<br />Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com0tag:blogger.com,1999:blog-8144078428841328139.post-10129726442370944862014-01-08T02:22:00.001-05:002014-01-08T02:22:32.197-05:00Mid-season Performance Review<span style="font-size: large;">Camila and I are in Bali, Indonesia for 10 days over the New Years break. I thought I would look at my performance improvement so far this season.</span><br />
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<span style="font-size: large;">I bought my power meter in early September so I now have almost 4 months of training data, including 3 races in November. You can see in the chart above that my max output was 1,011 watts. The wattage drops off quickly until approximately 3 minutes but declines at a very slow rate thereafter.</span><br />
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<span style="font-size: large;">As I blogged in September, the data proves that sprinting is not my strength. I am, however, pretty good at efforts approaching 5 minutes and greater.</span><br />
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<span style="font-size: large;">The data above compares my pre-season testing in September (orange boxes) to my best performances later in November and December (red boxes). The red box results were typically</span><span style="font-size: large;"> races, group threshold rides, or individual tests.</span><br />
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<span style="font-size: large;">My pre-season results were fairly poor, as you would expect. And my mid-season 5 second and 1 minute results are still Cat 4 and 5. But my 5 minute and 20 minute outputs improved significantly putting me squarely in Cat 2 territory.</span><br />
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<span style="font-size: large;">The 5 and 20 minute outputs are great news if the Auckland area offered races with long climbs. Unfortunately, the only race we have for that is K1 and K2, and I didn't have a great race that day.</span><br />
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<span style="font-size: large;">Realizing that I can only hold 400 watts for less than 3 minutes is pretty discouraging knowing that the best pros in the world can sustain 400w for 30+ minutes. </span><br />
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<span style="font-size: large;">Although my outputs are improving, my training schedule has been similar to my 2012/2013 season training schedule - that is, the same group rides on Saturdays, Sundays, and Wednesdays. I was aiming to incorporate more variation this season, which so far has not really happened.</span><br />
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<span style="font-size: large;">December was a big month for my training; not in terms of hours, but days riding. I rode 15 out of 16 days in one training block and 19 out of 22 days in the extended block. </span><br />
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<span style="font-size: large;">Again, these weren't always long rides, but most were intense sessions or recovery rides. Suffice to say I needed a break by the end of December.</span><br />
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<span style="font-size: large;">The Performance Management Chart below shows my training load since early September when I bought my power meter. The vertical bars show the training stress score for individual rides. The green line shows short-term fatigue. The blue line shows long-term fatigue. </span><br />
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<span style="font-size: large;">It takes me about a week to recover from severe short term stress (the green line) such as a race or really hard weekend of training. The blue line takes much longer. Once I complete my first ride after our holiday in Bali, I'll be able to see how far the blue line has shifted back towards zero. </span><br />
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<span style="font-size: large;">For the 2013 year, I did 196 rides and almost 11,000km, which was fairly consistent with 2011 and 2012.</span><br />
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com2tag:blogger.com,1999:blog-8144078428841328139.post-54167848103593662422013-12-27T02:33:00.000-05:002013-12-27T02:33:06.460-05:00Last Ride of 2013<div class="separator" style="clear: both; text-align: center;">
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<br />Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com0tag:blogger.com,1999:blog-8144078428841328139.post-30169803826414039952013-11-17T03:49:00.001-05:002013-11-17T03:49:04.814-05:00Race Report: Fred Ogle Classic 2013<span style="font-size: large;">I had a great race this morning at the Fred Ogle Classic near Whangarei, finishing 12th overall. The course was 110km just west of Whangarei and covered some of the Tour of Northland stage-1 course. The race doubled as the Northland Club Champs and it drew a serious field, including semi-pros just back from the Tour of Southland.</span><br />
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<span style="font-size: large;">After last week's implosion at MS Bike the Bridge, I wasn't sure how I would feel today. I did 4 rides this week - all pretty easy, just to make sure I was recovered. </span><br />
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<span style="font-size: large;">We had some serious cat and mouse attacks for the first 25km. At times, we would push 60kph for a brief period, and then slow down to 30kph for a few minutes before the next surge. Matthew Markby broke away after about 45 minutes. He was waiting on others to join him, but no one bridged. Matthew realized he was committed and rode the next 40km's solo. </span><br />
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<span style="font-size: large;">Meanwhile, there were several almost-successful attempts to break up the peloton. I made every break (there were two, I think), but for one reason or another we didn't hold it.</span><br />
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<span style="font-size: large;">The decisive point was a climb at the 62nd kilometer. The climb is 3km with several steps and 100m of elevation gain. I got into a chasing group, while two bridged across to Markby (who had been solo, out in front all this time).</span><br />
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<a href="http://2.bp.blogspot.com/-oWUnRD50s4o/Uoh7fwRggkI/AAAAAAAAEI0/qaITZMP6Sgg/s1600/Screen+shot+2013-11-17+at+9.16.39+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="136" src="http://2.bp.blogspot.com/-oWUnRD50s4o/Uoh7fwRggkI/AAAAAAAAEI0/qaITZMP6Sgg/s640/Screen+shot+2013-11-17+at+9.16.39+PM.png" width="640" /></a></div>
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<span style="font-size: large;">We were a group of about 12 with 45km to go, and about 20-30 seconds down on the three in front. We worked hard - bloody hard - but we couldn't put a dent into the three up ahead. By the 95th kilometer we were all wasted. We dropped two or three and we started to lose sight of the leaders. </span><br />
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<a href="http://2.bp.blogspot.com/-0ctE270i-v0/Uoh7PGDVQtI/AAAAAAAAEIs/eY0E6NWxmr4/s1600/Screen+shot+2013-11-17+at+9.15.03+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="332" src="http://2.bp.blogspot.com/-0ctE270i-v0/Uoh7PGDVQtI/AAAAAAAAEIs/eY0E6NWxmr4/s640/Screen+shot+2013-11-17+at+9.15.03+PM.png" width="640" /></a></div>
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<span style="font-size: large;">With 10km to go, several of us, including myself, were simply trying to hold on. </span><br />
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<span style="font-size: large;">The last 2-3km is a straight, slightly downhill, road to the finish. I knew I had no chance in a sprint, so I tried my luck at leading it out from 500 meters. My tactics failed and I ended up last of our remaining group. (I would've finished last anyway knowing my sprinting ability). We finished 110km in 2h.51m.35s and about 1 minute behind the race winner. </span><br />
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<span style="font-size: large;">I was very happy with the result. That wraps up three consecutive weekends of racing. My overall results were mixed (27th, 15th, and 12th overall), but I did well for my age group (2nd, 3rd, and TBD).</span><br />
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<span style="font-size: large;">Today, I put out my biggest power numbers to date: </span><br />
<span style="font-size: large;">30s: 570w</span><br />
<span style="font-size: large;">1m: 510w</span><br />
<span style="font-size: large;">2m: 434w</span><br />
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<a href="http://4.bp.blogspot.com/-kfYic8BkGYk/Uoh71LMRsDI/AAAAAAAAEI8/hfPUrN8g5Bo/s1600/Screen+shot+2013-11-17+at+9.18.06+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="344" src="http://4.bp.blogspot.com/-kfYic8BkGYk/Uoh71LMRsDI/AAAAAAAAEI8/hfPUrN8g5Bo/s640/Screen+shot+2013-11-17+at+9.18.06+PM.png" width="640" /></a></div>
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<span style="font-size: large;">My 2 minute peak interval is below. Pushing 434 watts on a slight uphill gradient early in the race:</span><br />
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<a href="http://3.bp.blogspot.com/-V290p_c8z5g/Uoh82oeuzCI/AAAAAAAAEJI/agJrBPQxd64/s1600/Screen+shot+2013-11-17+at+9.21.40+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="272" src="http://3.bp.blogspot.com/-V290p_c8z5g/Uoh82oeuzCI/AAAAAAAAEJI/agJrBPQxd64/s640/Screen+shot+2013-11-17+at+9.21.40+PM.png" width="640" /></a></div>
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<span style="font-size: large;">I don't know what is next on the race calendar. I am looking forward to a little rest over the next week or two.</span><br />
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<span style="font-size: large;">And photos below of our trip to Oceans Beach yesterday.</span><br />
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com2tag:blogger.com,1999:blog-8144078428841328139.post-55053275522265141962013-11-10T00:55:00.000-05:002013-11-10T22:32:29.600-05:00Race Report: MS Bike The Bridge 2013<span style="font-size: large;">I finished 15th today (of 648) in the MS Bike the Bridge, and 3rd in my age category. The course is 103km starting in Auckland city. The race begins by crossing the Auckland Harbor Bridge to the North Shore. The bridge closes for 3-4 events each year, such as the half-Ironman and Auckland Marathon. </span><br />
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<a href="http://3.bp.blogspot.com/-fRt-9XLsnxM/Un8fitKwD5I/AAAAAAAAEIM/4QUVCLwEIRQ/s1600/Screen+shot+2013-11-10+at+6.53.32+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="286" src="http://3.bp.blogspot.com/-fRt-9XLsnxM/Un8fitKwD5I/AAAAAAAAEIM/4QUVCLwEIRQ/s640/Screen+shot+2013-11-10+at+6.53.32+PM.png" width="640" /></a></div>
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<span style="font-size: large;">Anyway, today's race was probably the hardest race I've done. The course has about a dozen climbs of around 100m, plus several smaller climbs. I was cramping badly by the 40th km. Usually that doesn't happen until 90-100km. </span><br />
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<a href="http://3.bp.blogspot.com/-saugUo7-jdc/Un7-HRih7MI/AAAAAAAAEHY/K561rYyY23o/s1600/Screen+shot+2013-11-10+at+4.31.13+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="134" src="http://3.bp.blogspot.com/-saugUo7-jdc/Un7-HRih7MI/AAAAAAAAEHY/K561rYyY23o/s640/Screen+shot+2013-11-10+at+4.31.13+PM.png" width="640" /></a></div>
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<span style="font-size: large;">We smashed it over the Harbor Bridge. I was about 5th or 6th wheel to the top. I only had a brief chance to take in the view as the descent was fast with a tail wind. The pace heated up again once we cleared Albany on the step-climb to Paremuremu. The field split with about 10 guys going off the front.</span><br />
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<span style="font-size: large;">I tried my hardest but couldn't stay with them. I made a group of about 10 guys just 10 seconds behind. We caught the leaders about 3-4km later but we splintered a few moments later on another steep climb. </span><br />
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<span style="font-size: large;">We regrouped on Ridge Road (at about the 20km mark) as a group of 12 with the leaders (about 5 or 6 cyclists) out of sight for the remainder of the race. </span><br />
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<span style="font-size: large;">Our group stayed together for the next 70km or so. We worked together for the most part, with several unsuccessful attacks. </span><br />
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<a href="http://4.bp.blogspot.com/-88rv0d8_AYg/Un79wdXiMpI/AAAAAAAAEHQ/nTpvXP2-TC0/s1600/Screen+shot+2013-11-10+at+4.29.06+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="354" src="http://4.bp.blogspot.com/-88rv0d8_AYg/Un79wdXiMpI/AAAAAAAAEHQ/nTpvXP2-TC0/s640/Screen+shot+2013-11-10+at+4.29.06+PM.png" width="640" /></a></div>
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<span style="font-size: large;">I don't know why I had such bad cramps so early on. Two bidons of Gatorade and 6 GU gels should've got me through the race. Everytime we started to climb I just had to ride through it.</span><br />
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<span style="font-size: large;">Although I was barely hanging on to our group, I was felt confident as I know the course well. We hit Ridge Road with unbelievable speed. I've never been up Ridge so fast. I was almost unhitched a couple of times.</span><br />
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<span style="font-size: large;">I got caught off the back of the group descending down to Paremuremu. We were passing cyclists in the 50km fun ride down a steep, narrow, and windy descent. The guy in front of me let a gap of 4-5 meters open up and that was it. Over.</span><br />
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<a href="http://2.bp.blogspot.com/-zEQZFIrdbcs/Un8ZGS6k2pI/AAAAAAAAEH8/cHxwxlOVexc/s1600/Screen+shot+2013-11-10+at+6.25.40+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="140" src="http://2.bp.blogspot.com/-zEQZFIrdbcs/Un8ZGS6k2pI/AAAAAAAAEH8/cHxwxlOVexc/s640/Screen+shot+2013-11-10+at+6.25.40+PM.png" width="640" /></a></div>
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<span style="font-size: large;">RaceShape.com above shows the running time gap between myself (horizontal pink line) and the winner (blue line). </span><br />
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<span style="font-size: large;">I was wasted and just lumbered through the final 10km. I finished in 3 hours and 1 minute. I was 5 minutes down on my group, and 15 minutes down from the winner. </span><br />
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<span style="font-size: large;">My power curve for today:</span><br />
<span style="font-size: large;">5 min: 349w</span><br />
<span style="font-size: large;">10 min: 295w</span><br />
<span style="font-size: large;">20 min: 274w</span><br />
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<a href="http://3.bp.blogspot.com/-Is1-_VTswLc/Un8AbBO_X1I/AAAAAAAAEHk/jhGX6fkafIs/s1600/Screen+shot+2013-11-10+at+4.40.47+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="350" src="http://3.bp.blogspot.com/-Is1-_VTswLc/Un8AbBO_X1I/AAAAAAAAEHk/jhGX6fkafIs/s640/Screen+shot+2013-11-10+at+4.40.47+PM.png" width="640" /></a></div>
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<span style="font-size: large;">And the race start and crossing of the Harbor Bridge:</span><br />
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<a href="http://2.bp.blogspot.com/-K1atAWbw8QA/Un8BKgR2-2I/AAAAAAAAEHs/UNGwR45oFTg/s1600/Screen+shot+2013-11-10+at+4.44.21+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="270" src="http://2.bp.blogspot.com/-K1atAWbw8QA/Un8BKgR2-2I/AAAAAAAAEHs/UNGwR45oFTg/s640/Screen+shot+2013-11-10+at+4.44.21+PM.png" width="640" /></a></div>
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-63318803664291630992013-11-02T15:29:00.001-04:002013-11-02T15:29:37.812-04:00Race Report: K1 2013<span style="font-size: large;">I finished 2nd in my 35-44yrs age group yesterday, and 27th overall in the K1 90km race from Thames to Whitianga.</span><br />
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<a href="http://3.bp.blogspot.com/-GLrmk7QFIKI/UnVR04nFwDI/AAAAAAAAEGs/DnLBAR5Hb0o/s1600/Screen+shot+2013-11-03+at+8.25.26+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="368" src="http://3.bp.blogspot.com/-GLrmk7QFIKI/UnVR04nFwDI/AAAAAAAAEGs/DnLBAR5Hb0o/s640/Screen+shot+2013-11-03+at+8.25.26+AM.png" width="640" /></a></div>
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<span style="font-size: large;">Until two months ago, I was training for the K2 200km race. My training was going well through August, and I was riding 4.5 hr rides by the end of the month. However, we had 5-6 weeks of terrible weather which put an end to my K2 goal.</span><br />
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<span style="font-size: large;">I have done a lot of speed work over the past 6 weeks, and I got into good shape, especially for this time of year. I came close to several of my PBs that I set in January-February of last season when I was at my peak. </span><br />
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<span style="font-size: large;">But I may have also pushed it a little too hard. I went through several cycles of a good week followed by a bad week. And this week was definitely not a good week. </span><br />
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<span style="font-size: large;">I pushed myself really hard last weekend with the expectation of tapering and recovering by yesterday's race. However, my legs were really tight during easy rides on Thursday and Friday of this week.</span><br />
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<span style="font-size: large;">But lets get back to the race. The neutralized start was a disaster. Moments after our starting gun, we intersected with another group competing in another race. I was in about the 5th row at the starting line in my race, and some cyclist stopped to let the other race proceed, while others accelerated ahead. So, within 20 seconds, the race was split up, and I couldn't tell who was I my field and who wasn't. Chaos. </span><br />
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<span style="font-size: large;">The smoke cleared about a minute later and I realized a big gap had already opened. Twenty or so from my field had a 20 second gap, and there were only 3-4 with me to bridge. </span><br />
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<span style="font-size: large;">It took us 6km in strong cross-winds to catch the leaders. The chart below shows heart-rate (blue), power (red), speed (green), and elevation (brown). My 5-min power average during this effort was 364w and 10-min was 327w. Those are my highest power outputs for 5 and 10 mins since I started using the power meter in August. </span><span style="font-size: large;">Not the best start to a race - I burned a match or two.</span><span style="font-size: large;"> </span><br />
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<a href="http://2.bp.blogspot.com/-PuqSEDiYmzs/UnVSFCm0LqI/AAAAAAAAEG0/KlME2MfATLo/s1600/Screen+shot+2013-11-03+at+7.58.23+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://2.bp.blogspot.com/-PuqSEDiYmzs/UnVSFCm0LqI/AAAAAAAAEG0/KlME2MfATLo/s640/Screen+shot+2013-11-03+at+7.58.23+AM.png" width="640" /></a></div>
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<span style="font-size: large;">We settled down for 10 minutes or so as we regrouped. Next was the 425m climb. And although my climbing has been good lately, my legs couldn't keep up yesterday. As soon as the pace really picked up, I started slowly dropping back from the leaders. Race over. </span><br />
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<span style="font-size: large;">I ended up in a small chasing group of 5-6. We trailed a leading group of 15-20. They were all strong riders, but I knew we'd never catch the leaders. The course has two climbs; one at km-20 and a second at km-56. The rest if flat/undulating. Better to stay with a group than to be riding alone trying to chase the leaders.</span><br />
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<span style="font-size: large;">Our group swelled to about 15 over time, as we picked up a few from the leading bunch, and several others caught us. As usual, a minority of the bunch did the majority of the work. </span><br />
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<span style="font-size: large;">The last 8-10 km into Whitianga are dead flat. One guy managed to slip off the front as we crested a small hill and maintained his lead to the finish. I thought I would try the same tactic. I put in a small attack 4km from the finish and opened up a break. I should've been caught but they couldn't organize themselves and I held on until the finish. </span><br />
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<span style="font-size: large;">My power spikes to 700w, then settles into the low 300s (I definitely should've been caught in low 300w). Speed with a tailwind was between 50-55kph. Power dips for a moment taking a sharp-right hand turn, and then charge to the finish. </span><br />
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<a href="http://2.bp.blogspot.com/-EpI9exVBG9w/UnVSVPPctTI/AAAAAAAAEG8/dghnSuK5yFs/s1600/Screen+shot+2013-11-03+at+8.13.50+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="264" src="http://2.bp.blogspot.com/-EpI9exVBG9w/UnVSVPPctTI/AAAAAAAAEG8/dghnSuK5yFs/s640/Screen+shot+2013-11-03+at+8.13.50+AM.png" width="640" /></a></div>
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<span style="font-size: large;">So, 27th overall in 2hrs 37m and 2nd in my age-group. Younger riders dominated today. Seventeen of the 26 people ahead of me were under 23 years. I think they have an advantage at this time of year - they have the time to train through the winter.</span><br />
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<span style="font-size: large;">Now some rest before next Sunday's 115km MS Bike The Bridge.</span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-75403361706381521872013-09-22T04:50:00.001-04:002013-09-22T04:52:58.253-04:00Power Profile Test<span style="font-size: large;">I did the Power Profile test today with my new power meter. The goal of the test is to determine your strengths and weaknesses. The test is conducted by doing intervals over 15 seconds, 1 minute, and 5 minute intervals, as well as my functional threshold results.</span><br />
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<span style="font-size: large;"><br /></span><span style="font-size: large;">The results of the power profile test shed insight on whether you're an: a) all rounder, b) sprinter, c) time-trialist, climber or steady-state rider, or d) pursuiter. I was under no illusion; I am definitely not a, b, or d. </span><br />
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<span style="font-size: large;">Before I looked at my results on the chart above, I was pretty happy with my power output today: 821 watts for 5 seconds, 465 watts for 1 minute, 320 watts for 5 minutes and 248 watts for my 20 minute FTP. All wattage is divided by weight to calculate watts/kg.</span><br />
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<span style="font-size: large;">I look pretty weak on the chart above (my results are the red boxes). Apparently my 5 second power is equal to the untrained! Even my 1 minute is poor. Only my 5 minute power saved me today, landing me square in Cat-3 territory. </span><br />
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<span style="font-size: large;">I'll be doing these tests again in a month or so. I know I can do much better than this. Its only September, this week is my first week of speed work in 6 months, and the race season doesn't start for a few months. So, I have plenty of room for improvement.</span><span style="font-size: large;"> </span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com1tag:blogger.com,1999:blog-8144078428841328139.post-36369961251236302002013-09-17T04:53:00.002-04:002013-09-17T04:53:44.558-04:00FTP Test<span style="font-size: large;">I rode a functional threshold power test last week. I was quite surprised with my result: I averaged 261 watts over the 20 minute test. Not bad given where I am at - 6 months without any speed-work and just several weeks into base training. </span><br />
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<span style="font-size: large;">The FTP sets my benchmark for training over the next few months. I'll be trying to improve my baseline with interval training, fast group rides, and hill work. </span><br />
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<span style="font-size: large;">The chart above shows my maximum average power outputs over given periods of time. The x-axis is time and the y-axis is power. My highest average power over a 5 second period is ~550 watts. Over a 3 hour period, my average power is ~150 watts. This data is based on the 5 or so rides I have completed since I installed the power meter. </span><br />
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<span style="font-size: large;">The black line represents my FTP ride last week. Looking at the 20 minute interval, my average power settled at 261 watts. </span><br />
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<span style="font-size: large;">What surprised me is that my best 3 minute interval is ~300 watts which is <20% better than my 20 minute interval, even though the interval period is almost 7x longer. The black line is almost flat from 3 minutes to 20 minutes.</span><br />
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<span style="font-size: large;">The power distribution chart is below. There are two peaks. The peak towards the left represents my warm-up and warm-down. The peak towards the right represents the portion of the ride I was doing the FTP test. So basically, I was either warming-up, warming-down, or in the 20-minute time-trial pushing as many watts as possible. </span><br />
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<span style="font-size: large;">Once I have some time, I'll figure out what the rest of the charts actually mean and how I use them.</span><br />
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<span style="font-size: large;"><br /></span>Duncan Grosshttp://www.blogger.com/profile/16887472907081583775noreply@blogger.com0