Back is sore
Above right back side of pelvis is numb in one spot and sore in another
Shoulder is sore
Not the best preparation for the Grafton
Having said that the legs are fresh
Just thank that you don't have a wrist fracture to accompany you for the next 250km.
Bianchi, Ridley, Montague, GT, Garmin and All things Apple
Well I survived the Grafton and did it a lot quicker than last year. I'll wait till the official results are out before I put up a full report.
My consumption during the race was;
- pain killers
- 2 bananas
- 4 muesli bars
- 8 (well almost) bottles of water, 4 of which had energy powder in them, the other 4 being neutral water
- 16 energy gels
And no concrete ? Damn, that's hard
WombatK - Jerry Garcia, Grateful Dead
Saturday 23rd October 2011 Grafton to Inverall - 228k with 3,500mtrs of climbing
I've been sitting on this one, not posting it as I was waiting for Mark, my team mate to post post his garmin data (click). Mark rode wit me until 20k to go when he lost 6 minutes to me due to ITB problems.
For those who don't want to read a mega post, here's the summary;
Distance: 228 claimed as per last year, but the new route seems to add about 1k and 3 - 4 minutes due to extra hill and some dead road.
Race time: 7h16m. Last year was 8h30m. Speedo said 31.9kph average. I think the speedo might be around 1% too fast.
Place: Around mid field
18k Hill: 62 minutes - 17.4kph
Here's the mega report, as per posted on my club web site;
Analysing what went right and what went wrong last year, my conclusions were;
- inadequate endurance training
- too conservative on the hill
- poor strategy mid race
- good water consumption, ok food consumption
- excellent result considering
So the strategy coming into this was;
- more endurance training
- more aggressive on the hill
- utilise the other riders better
- a bit more energy food
So what happened leading up;
- Did even less endurance training, due to a complete lack of available time slots plus the weather stuffing ones I did have
- Had an off 6 days prior
The original plan was to go for it on the hill, which would of probably put me in the front bunch, even if it risked me blowing up later in the race, but my off completely changed that, all that was of interest was whether I could complete the distance and I gave myself a 25% chance of doing that.
Discovering on Friday night that they had a different feed and neutral map in the book, to what they had online meant some adjustments.
Grafton to base of the hill
The pace was quicker than last year and this was good, there was zero wind and I simply sat in. Eugen and another took off and I wasn't interested. The dynamics of the bunch was annoying, with 145 entered in C it was a little large and I was looking forward for it breaking up. Weather was warm and I found myself with no water at all, about 5k from the neutral water station. As I knew there was no neutral water station at the top this year, I pondered if it was possible to pick up 2 bottles, which I did, by holding the first one with my teeth, while I grabbed another.
Initially my performance on the hill was poor, Lacey disappeared into the distance and I was caught by a group from behind. Eventually I found my composure and rode off the front of the bunch, past another smaller bunch and eventually I could see Lacey with a small group about 400mtrs ahead, though I wasn't focusing on him, just on getting up. Next thing his bunch was only 200 in front of me and I was closing rapidly, I went past and Mark jumped and went with me, groups were breaking up and other groups forming. I made a miscalucation on where the top was an arrived there 1.5k earlier than expected, with Mark.
I have an unofficial goal of averaging 16.5kph up the hill for last Sunday (based on how I felt on the day), but I won't know if I've met that until Mark goes thru his Garmin data. Last year I averaged 15kph I think.
My bottom gear was 39/23 which was fine last year, but this year I'm climbing with a higher minimum cadence and it was a little low, I would accelerate to get the cadence up, hold it for a while and then it would slowly erode. I had a slight cramping problem with the left calf and modified my ride style to cater accordingly. I was seriously wowful standing, due to back/hip issues and spent as little time as possible in that position.
The bunch forms
Mark and I took off together, but there wasn't anyone in particular to chase in front and a bunch was forming behind us, so we agreed just to roll and wait to be caught. It was a good decision, the bunch was strong and worked well, we traveled along picking up riders as we went.
Towards feed station 1
About 5k short of the feed station, I ran out of water, close enough not to be concerned, but I had been suffering from left hamstring cramps on the climbs and was concerned about being dropped during one of these as it did happen but each time I was able to recover, I had modified my climbing to use about 75% right leg. At the time the issue was a mystery to me, I was going fine, not troubled by the pace at all. The bunch continued to pick up riders.
Between feed stations
Someone had been told that the bunch ahead was only about 3 minutes up the road and about 6 of us worked on the front but that left too many hitchhikers and the idea of catching seemed to fizz after about 10k. I was drinking well, knowing that it wasn't a huge distance before the next feed station. By this time we had a mild tailwind, while it wasn't strong it made all the difference. Feeling a bit more confident, I had upped my expectation on completion to 50%
Feed station 2
Came into Glen Inness on the front saw the 50kph sign looked the speedo... 55kph LOL. I was keen to be first thru the feed station, so to avoid the traffic challenges. Al and Ron missing, no second feed bag, oh dear. At the end was netural water and I took one bottle. I counted the energy gels in my pocket and decided I had enough (just) and took off with 2 other riders, we rode away from the bunch, I didn't feel stressed at all, in fact I was happy to up the pace and then, say 5k out 'bang' my left hamstring went again, this time on the flat. I communicated my predicament to the other 2 with my command of the Saxon language and rolled off the back, my target was to fix the problem and roll back into the pack, which I achieved.
On to the last neutral water
Reunited with Mark, we briefly discussed the lack of a second feed back and then sat in. Climbing Waterloo Range Summit with 55k to go, my left hamstring went big time, I hauled my caucus over almost entirely with my right leg, at the top I could see the main bunch of about 18 riders followed by 4 groups of 3 riders each, Mark myself and one other being the last group of 3. Going down the other side, I stuck it in the 11 and gunned it, I was sitting on 78kph and reeled in a bucket load of distance, then the other rider largely finished it off, but unfortunately I had dropped Mark in the process. A couple of K later Mark arrived, I was impressed that he got back on.
Dejon Sapphire (20k from end). Like last year this hill was crucial and this year was no exception, the bunch split into 2 groups + some dropped on that, I managed to evade cramps and got up to the top near the front of the first group, over the top and the second group managed to get back on.
New route to the end
Instead of the nice fast highway to the end, they decided to pump us off some side road, though only about 1k further, the road was bumpy, dead surface and added an extra hill. How much longer did it take? Don't know but I'm guessing it added 3 - 4 minutes. There was neutral water with only 10 or so K to go and I thought "free water bottle" so I took one, though I did drink the water. At this point I noticed that Mark had disappeared. By this stage our bunch of riders was splitting up into those who wanted to go for the race finish and those who couldn't be stuffed (like me). I had plenty left in the tank but I had achieved my objective. Another rider gave me an energy gel, which was some handy insurance for the last 10k and I went over the last hill without problem and rode to the finish.
I felt pretty good going after the race, but I was dehydrated, despite having (almost) 8 bottles of water and no wizz, no doubt riding with a bunch and having a mild tailwind would of contributed to that. Did a gatorate and a coke while we discussed the race. Unusual for me I was sunburnt despite using sun screen.
DHBC results for C were;
4 Jeff CURTES +4:44 (fixed)
11 Eugen SCHILTER +12:38
33 Matthew WALLMAN +17:05
60 Michael CLEMENT +24:38
72 Mark LACEY +31:29
99 Peter O'SULLIVAN +1:01:18
Most of us finished in bunches so the exact placing isn't a precise indicator, the time is a better indicator
The bunch that I had ridden with till say 10k to go, got the placings 39th thru 69th
That was a good effort Mike.
You may need to look at your calcium and magnesium intake!
I don't suffer fools easily and so long as you have done your best,you should have no regrets.
I'm not sure if the problem was magnesium or dehydration. Either way I'll be taking magnesium in the future and carrying some magnesium tablets on the race in future.
Here's Eugene's race report
My 2011 Grafton (C-grade)
All sports food science and no breakfast was my motto this year.
One minute after flag fall Barry sneaks away. As agreed I go on top of
him and on was our venture which was to yield us 20s, then 1m56, and then
an incredible 6min at the foot of Gibraltar (km70). In the meantime a
tall guy from Uni Queensland joined us from behind. Full of joy we attack
the big bastard â€¦ and burst straight away: I canâ€™t hold the Queenslander
and Barry yelled â€˜goâ€™ as he succumbed to his troubles. Thus ended my KOM
dreams as I have to be content with 2nd. I climb solo while passing some
A and B stragglers and while messaging (via the gentle Lady Commissar in
the mini cabriolet) that Iâ€™m waiting. After cresting (km88) I eat; then
(km92) get water; then (approx km100) a bunch of 20 riders appears (one
claiming having seen Barry hanging to car* and I note that there are 4
strong Uni Queenland riders in there), then, with the 4 issuing an
reverberating roar, we catch their leading mate. Then we catch my
disappointed and dropped B- grade training mate Steve. Then Steve
disappears and then (km120) the charming Lady C neutralizes the bunch for
safe musette pick-up. I note lots of rider confusion. Then (~km140) â€“ out
of the woods - Barry re-appears!
*) Barry had a bleeding finger from a mechanical mishap in the first
kilometer and was attended to by the race doctor.
Capital error No 1:
I explain to Barry the state of affairs: There are 5 strong Uni Queenland
riders and all you have to do is to go with the first of them. Then a
group of ~four goes and I cannot detect a Uni Q rider among them. Then
the speed of our bunch becomes minuscule. I complain to a Uni Q rider
resulting in a bucket of abuse. Thus I missed the winning move while
hedging my legs bursting with power.
Lesson learned in darn hindsight: Possibly, the world is not what it looks.
Barry and I do not feed in Glen Innes (km160) but charge through in
criterium style. Can I complain that nobody helped me and that the effort
is doomed? All the while we have tailwind and the pace is really easy.
Out of all my 6 Graftons this one is the easiest by heaps.
Capital error No2:
My plan for the Wire Gully climb (km210) is not to attack but to foster a
split of the bunch by being present at the front. Two riders charge
ahead. So I close in on the second one but let the first one have his 20m
freedom. When I realize my mistake, I charge harder but so does he. In
pursuit I swing full gas into Elsmore Rd but with practically no support
from behind I come no closer. The bunch closes in on me and 800m after the
right hander I give in. One more rider (as it turned out ex Tour of
Tasamania champ Glen Wilson, back after a sabbatical) was gone and our
bunch is back to tourist speed.
Lesson learned on the spot: Vigilance is the word at the business end of
a 230km race.
All the way I have sensational legs. In fact this extraordinary feeding
system give me the feeling that I can just throw down a bucket of fuel and
then get the dialed up power from my legs. Thus I attack the final climb
(km225) like I do the Roseville climb in Sydney every week. Reaching the
top first a rider behind begs me to ease off. Aware of my poor TT
capabilities I oblige. The Inverell guy closes up â€¦ and immediately
attacks me full blast. My legs feel like bursting as I have to concede
another rider gone. Two riders from the splintered bunch behind close up
to me. One of them is again an Inverell lad who shouts a lot but I am
unsure about his intentions. With the bunch 80m behind us regrouping we
three charge up the tiny riser 1km from the finish.
Capital error No3:
I calculate that, provided the bunch does not catch us, I will be top 10.
Thus I invest as lot in â€˜bunch observingâ€™. My two mates are not sprinters
but, fool I am, I do no serious effort to beat them as I see that indeed
the bunch is still 10m behind us as we approach the finish. I guess I
crossed ninth. Barry wins the bunch sprint and, meters after the finish
line, shoots past me at great speed.
Truth conveniently forgotten: When we count we tend to count in our favour.
In fact I end up 11th(Time??), I was 2nd in the KOM and I earned 2 sprint
points (Mann River).
Today my body, without any agony, magnificently supplied the legs with
good power. In fact the only discomfort I experienced during the whole
ride was some funny mouth roughness (probably due to impure water). What
a weekend, what a feeling, what a joy.
Thanks to all my friends that shared the excitement, all mates from
Dulwich Hill and Boundary riders.
Actually, you have a massive advantage in FTP over Eugene based on your additional (20+kg) muscle bulk. He may have a decent advantage in power/weight ratio for climbing, but for FTP, you have a major advantage there.
Bianchi, Ridley, Montague, GT, Garmin and All things Apple
Well, I didn't do that one but I did race tonight at Tempe
DHBC 1 hour Ominum - Tempe Velodrome 333mtrs
What that means is that there are no gaps between the races, after each race we roll up to the barriers and have another race after about a minute.
Unfortunately only 7 riders turned up and they ranged from 2 Div one riders to 1 Div five rider.
We were all out on the circuit at the same time with a small gap between each rider. All I know is that I was quicker than the rider in front of me and the rider behind me. No times were taken
15 lap Scratch race
We were careful not to drop the Div 5 rider. With 2 laps to go I was on the front, but the Div 5 rider was behind me, so I didn't attack as I didn't think it was good to have the Div 5 rider on the front so I waited until they were off the front and then the Div 1 riders attacked, I got their wheel but was not able to do anything about it and came in 4th, behind the 2 div 1 riders and the U19 rider
6 lap Time Trial
Once again we were all on the track at the same time. Some of the riders cheated by riding the wheels of others, perhaps there was some confusion as to what they could and couldn't do. I was clearly the fastest rider and took it.
60 lap points race, points every 10 laps
We sprinted for the first points and I came second or third. At that point I saw that the div 5 rider had been dropped, so it was all on and I attacked. A few laps later I was caught by 2 riders, one of the Div 1 and the U19 rider. Other riders cruised around and lost a lap. The real threat to me was the U19 rider. To cut a long story short it was me vs the rest, with the 2 div 1 riders + the U19's younger brother ganging up on me to support the U19 rider. They did a excellent job, as I did attack after attack, each time they would support the U19 rider and bring him back to me and also when the U19 rider attacked, they would try their best to block me. End result was the U19 rider first and me second. After the event they reckoned that the blocking by the Div 1 rider would of resulted in disqualification, but I don't think so, I saw his blocking of me as been fair.
I was so much faster than everyone else, it wasn't a contest, clearly I had more gas left in the tank after the points race, so one more victory.
At this point it was noted that we still had 4 minutes left, but I pointed out that there was beer in the fridge, so the decision was made to complete the racing
Thanks Foo, the "protein" drinks was the highlight of the evening.
I've given myself a case of DOMS, I think its the only time I've had it this year. Hopefully today's rest day will clean in up in time for the Christmas Carnivals, which I've entered the entire series
Well the Christmas Carnivals have been a no go for me. Something went wrong with the back of my right hip Monday arvo and it ain't functioning particularly well. I've missed the first 2 nights and I'll probably miss tonight, though I'm going out for a test ride today to asses it
I've canceled the entire series, plus I've canceled my training ride on the 2nd Jan.
NSW track champs start 2nd Feb, I'll focus on getting better in the mean time
I've restarted riding, did a 72k ride thru the Eastern suburbs with some hills (most of them) and did the sprints on container terminal rd, all reasonably good. First spin class of the year this morning, my hip was a bit sore when standing with a heavy load. But I'm back.
NSW Masters Track Championship. Events are;
Entries close 22nd Jan - all events
Thur 02 Feb 12
NSW Masters Individual Pursuit Championship - 2000 or 3000 mtrs
Fri 03 Feb 12
NSW Masters Sprint Championship
Sat 04 Feb 12
NSW Masters Time Trial Championship - 500, 750 & 1000 mtrs
NSW Masters Points Race Championships 40, 60, 80, 120 laps
Sun 05 Feb 12
NSW Masters Women's Team Sprint Championships
NSW Masters Team Sprint Championships (Under 135yrs)
NSW Masters Team Sprint Championships (Over 135yrs)
NSW Masters Scratch Race Championships 20, 40 laps
I'm thinking of entering;
I'll do the team sprint if others are interested and want another rider
I'm on holiday in NZ and I fly in about 6 hours before the Individual pursuit
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