Hit & Run

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. 

Details of sentencing are below.

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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.

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. 

Starting from Zero

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. 

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).

2013-2014 Performance Review

A quick look-back at my power data and peak performance over the 2013-2014 season:

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.

Foto del Dia: Nairo Quintana en la Maglia Rosa

Foto del Dia: Rigoberto Uran primer Colombiano con la Maglia Rosa

2013-2014 Season Review

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.

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.

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. 

Race Report: Auckland Club Champs

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. 

Training Camp: Italy 2010

A few old photos from training camp at Hotel Dory in Riccione, Italy. October 2010.

Strava Classics

Gifts from Colombia!

Direct from Medellin and just for a cyclist: bocadillo, panelita, and rum. 

What Two Weeks of Rest Will Do

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. 

Mid-season Performance Review

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.

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.

Last Ride of 2013

Race Report: Fred Ogle Classic 2013

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.

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. 

Race Report: MS Bike The Bridge 2013

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. 

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. 

Race Report: K1 2013

I finished 2nd in my 35-44yrs age group yesterday, and 27th overall in the K1 90km race from Thames to Whitianga.

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.

Power Profile Test

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.

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.  

FTP Test

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. 

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. 

Training with Power

I bought a Power2Max power meter last week. After training hard for the last couple of race seasons, I figured the next logical step was to use objective performance data to improve my training and racing. 

Earlier this winter, I spent several weeks researching a range of brands. In the end I chose Power2Max because: 1) it has great user reviews, 2) is reasonably priced, and 3) can be used with training and racing wheels since it is a crank-based power meter.

K2 Training Plan

I have wanted to race in K2 for the past two years. In 2011, I missed the race because I ended up in Colombia. And last year, a combination of flu and bad weather left me with only a few weeks to train. This year, I am training specifically for K2. 

K2 is a 200km road-race in an anti-clockwise direction around the Coromandel peninsula. The race features 7 major climbs with a total of 2,300 meters of elevation gain. The smallest climb is 145m and the biggest is 425m. But what makes K2 so grueling is the fact that its held so early in the race season - the first week of November.