The 2013 Race Results Thread
#1551
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i used a bad number. looking back the most i ever got was about an hour, i was regularly in the 40-50 minute range. But yes cut the majority of tempo out (the only thing that's allowed is tempo with sprints). work on 5x5's, tabata's (do the 10 minutes staight version, not the 4 minute), 30x30 (15 minutes 2x), get in alot of z2 (think 2 hours of just .7 if nonstop), one or two z1 rides (55% is too high, try for 4x% but maybe closer to 30% if you are able to).
My ride yesterday was an hour of z2, followed by 6 hard 30 second sprints. i was at like 2 hours total i think, but the hour of z2 was to work on endurance, the sprints were to work on max power (had 5 minute inbetween each. i hit 1410 on one, and the rest were in the 1300's), then i had another maybe 20 minutes of z2 home (low z2, but still z2).
Here's what a recovery ride should look like interms of np and IF
My ride yesterday was an hour of z2, followed by 6 hard 30 second sprints. i was at like 2 hours total i think, but the hour of z2 was to work on endurance, the sprints were to work on max power (had 5 minute inbetween each. i hit 1410 on one, and the rest were in the 1300's), then i had another maybe 20 minutes of z2 home (low z2, but still z2).
Here's what a recovery ride should look like interms of np and IF
#1554
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Thanks again jsut.
I can see now that I need to cut back more on the middle Z range.
The workout sticky is great. I have been doing ZCIs which is jsut lower Z5 though, tabatas (hell I am not sure of what Z range I am in as I’ve been really inconsistent here), and stuff like one minute on one minute off for eight reps total of three sets in upper Z5. Plus I tend to throw sprints of either 30s or shoot for the road sign type style. I have only been really sticking to these shorter intervals for maybe the past month at best though.
I can see now that I need to cut back more on the middle Z range.
The workout sticky is great. I have been doing ZCIs which is jsut lower Z5 though, tabatas (hell I am not sure of what Z range I am in as I’ve been really inconsistent here), and stuff like one minute on one minute off for eight reps total of three sets in upper Z5. Plus I tend to throw sprints of either 30s or shoot for the road sign type style. I have only been really sticking to these shorter intervals for maybe the past month at best though.
#1555
out walking the earth
50% of my riding is z2 40% is z1 and 10% is z4+. i don't ride much z3 unless i'm riding really long rides (then i get some tempo time, but not a ton). Now i don't train anymore, but when i did most of my rides looked like this: 3 hours z2, 1 hour of intervals, x number of minutes at z1/z2 until i get home. Or if i'm feeling tired and i have intervals: 1 hour of intervals, 2-3 hours of z2. I use to be good at the 80 mile marker of a race, now i'm good at mile 20-30.
3. openers look like this for me: 20 minutes of low z1 (think 100-150 watts at 360 ftp), then i do one big jump in my 53/15 (max gear to work on high cadence), one 5 minute ftp effort (sometimes i stay at 330-350 instead of 360 if i'm a bit tired), 2-3 more sprints (one of which is a small ring huge cadence effort). By the time i get home i'm an hour to 2 hour (max) into the ride and im feeling antsy and ready to go.
3. openers look like this for me: 20 minutes of low z1 (think 100-150 watts at 360 ftp), then i do one big jump in my 53/15 (max gear to work on high cadence), one 5 minute ftp effort (sometimes i stay at 330-350 instead of 360 if i'm a bit tired), 2-3 more sprints (one of which is a small ring huge cadence effort). By the time i get home i'm an hour to 2 hour (max) into the ride and im feeling antsy and ready to go.
so if your ftp is 360 and by your words you're not training very much, what's it when you actually train?
#1556
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No. Remember that jks is a Cat 2 with higher aspirations and you are a Cat 4. He has been doing this for a few years and physiologically his body is in a different place than yours, being relatively new at this. I don't think you have the same foundation as him and it would a mistake to try to mimic his training structure too closely. I think there is a lot of room for SST/Z4 for just about any Cat 4 with a little AWC thrown in for crit fitness.
#1557
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edit: and the more important thing is how my body reacts after 2 hours of riding. right now i struggle with endurancey stuff. Much over 2 hours and i get really weak.
Last edited by jsutkeepspining; 06-09-13 at 08:41 AM.
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First Race
https://www.acaracing.com/cr060413.html
I'm #22, right at the bottom. Not sure what constitutes DNF in that race. Lapped riders and just finishing outside of the field? I excused myself from the sprint, I was sketchy AF so just came in on the back. I think I was too focused on following the wheel in front through the corners, so I wasn't looking through them, definitely needs a lot of work.
I'm #22, right at the bottom. Not sure what constitutes DNF in that race. Lapped riders and just finishing outside of the field? I excused myself from the sprint, I was sketchy AF so just came in on the back. I think I was too focused on following the wheel in front through the corners, so I wasn't looking through them, definitely needs a lot of work.
#1559
out walking the earth
Won white plains 40+. Rode the first half in the top two as one guy attacked repeatedly trying to shake me. Ultimately a 6 man move stuck and I won the sprint.
Was in the conversation in the 123 with the right wheel but I flatted in the last turn and trashed the rim. Coasted in.
Was in the conversation in the 123 with the right wheel but I flatted in the last turn and trashed the rim. Coasted in.
Last edited by gsteinb; 06-09-13 at 01:34 PM.
#1560
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Nice, g.
As for me, I raced in Hell yesterday (Montserrat Circuit race). Temp was 110f, and the circuit race course featured "two small climbs". Which actually meant a 6-8% climb for the first half of a lap, then descending that for the second half of the lap. Survived half of the race then came off the back.
I had tossed a bottle at some point during the race, and afterwards I picked it up and made the mistake of pouring it on my neck.. the bottle had sat in the sun and the water felt like it was boiling. I think this was my last visit to this race in Hell.. ugh.
As for me, I raced in Hell yesterday (Montserrat Circuit race). Temp was 110f, and the circuit race course featured "two small climbs". Which actually meant a 6-8% climb for the first half of a lap, then descending that for the second half of the lap. Survived half of the race then came off the back.
I had tossed a bottle at some point during the race, and afterwards I picked it up and made the mistake of pouring it on my neck.. the bottle had sat in the sun and the water felt like it was boiling. I think this was my last visit to this race in Hell.. ugh.
#1562
fair weather cyclist
I got 2nd in the VT state TT 40km Cat3 on my road bike with clip on bars. I have lots of excuses but the guy ahead of me was about 2 minutes faster, and for me it was a strong ride. Certainly as strong as I've done for 1 hour in this uncomfortable position. I think I did a 1:01:00 40km on a rolling course with crappy roads. Now I am glad to take off these silly clip on bars and do some more climbing.
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Finally a race worth posting.
Ballard crit 4/5 mixed field. 5/75
Full field on a decent course. Tons of people watching in all the bars that lined the streets which was pretty rad. From the gun it was fast and I was at the front of the pack just battling back and forth to stay in the top 5-15. 11 minutes to go and there's a big crash that takes out a few guys. Stop the race and regroup everyone which sucks because the lead pack that I was in had a gap built, and we were down to like 10-12 guys at that point with about a 15 second gap back to the chasers. The field is about 35 for the restart with the rest being riders who were pulled already. Race restarts for a 9 lap sprint, and it goes fast. Start of last lap I am sitting about 10th, 2 guys from team Audi at the front driving the pace.. On the back stretch I move up to 7-8th wheel. Last corner and I pick a good wheel and try to follow. Another rider swerves and splits us making me correct and lose my wheel, so I try to find a good wheel. Found a couple stronger wheels allowing me to leepfrog a bit to get through the pack and past a couple riders crossing the line in 5th. Pretty happy and I actually had something in the tank at the end for the sprint which was nice. Got a nice swag bag out of the deal with a few things I needed so that's a bonus.
Ballard crit 4/5 mixed field. 5/75
Full field on a decent course. Tons of people watching in all the bars that lined the streets which was pretty rad. From the gun it was fast and I was at the front of the pack just battling back and forth to stay in the top 5-15. 11 minutes to go and there's a big crash that takes out a few guys. Stop the race and regroup everyone which sucks because the lead pack that I was in had a gap built, and we were down to like 10-12 guys at that point with about a 15 second gap back to the chasers. The field is about 35 for the restart with the rest being riders who were pulled already. Race restarts for a 9 lap sprint, and it goes fast. Start of last lap I am sitting about 10th, 2 guys from team Audi at the front driving the pace.. On the back stretch I move up to 7-8th wheel. Last corner and I pick a good wheel and try to follow. Another rider swerves and splits us making me correct and lose my wheel, so I try to find a good wheel. Found a couple stronger wheels allowing me to leepfrog a bit to get through the pack and past a couple riders crossing the line in 5th. Pretty happy and I actually had something in the tank at the end for the sprint which was nice. Got a nice swag bag out of the deal with a few things I needed so that's a bonus.
#1564
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Finally a race worth posting.
Ballard crit 4/5 mixed field. 5/75
Full field on a decent course. Tons of people watching in all the bars that lined the streets which was pretty rad. From the gun it was fast and I was at the front of the pack just battling back and forth to stay in the top 5-15. 11 minutes to go and there's a big crash that takes out a few guys. Stop the race and regroup everyone which sucks because the lead pack that I was in had a gap built, and we were down to like 10-12 guys at that point with about a 15 second gap back to the chasers. The field is about 35 for the restart with the rest being riders who were pulled already. Race restarts for a 9 lap sprint, and it goes fast. Start of last lap I am sitting about 10th, 2 guys from team Audi at the front driving the pace.. On the back stretch I move up to 7-8th wheel. Last corner and I pick a good wheel and try to follow. Another rider swerves and splits us making me correct and lose my wheel, so I try to find a good wheel. Found a couple stronger wheels allowing me to leepfrog a bit to get through the pack and past a couple riders crossing the line in 5th. Pretty happy and I actually had something in the tank at the end for the sprint which was nice. Got a nice swag bag out of the deal with a few things I needed so that's a bonus.
Ballard crit 4/5 mixed field. 5/75
Full field on a decent course. Tons of people watching in all the bars that lined the streets which was pretty rad. From the gun it was fast and I was at the front of the pack just battling back and forth to stay in the top 5-15. 11 minutes to go and there's a big crash that takes out a few guys. Stop the race and regroup everyone which sucks because the lead pack that I was in had a gap built, and we were down to like 10-12 guys at that point with about a 15 second gap back to the chasers. The field is about 35 for the restart with the rest being riders who were pulled already. Race restarts for a 9 lap sprint, and it goes fast. Start of last lap I am sitting about 10th, 2 guys from team Audi at the front driving the pace.. On the back stretch I move up to 7-8th wheel. Last corner and I pick a good wheel and try to follow. Another rider swerves and splits us making me correct and lose my wheel, so I try to find a good wheel. Found a couple stronger wheels allowing me to leepfrog a bit to get through the pack and past a couple riders crossing the line in 5th. Pretty happy and I actually had something in the tank at the end for the sprint which was nice. Got a nice swag bag out of the deal with a few things I needed so that's a bonus.
ballard was my first crit ever last year, and i got shelled pretty quick. i was in the same race as you yesterday (4/5), got tangled up in the crash, but got some pit wheels and got back in the race for the re-start. shaken up from the crash though, and didn't have my head in the game to move up for the last laps so i just tailgunned it in.
only thing i'm confused about with your race report is that, unless my head was totally up my ass, i sure didn't notice a 10-12 guy leading group before the crash/re-start. seemed more like at least 25 guys in the front group, with a bunch of shelled guys strung out off the back and getting pulled one by one (like always, at ballard!)
#1565
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North Boulder Park Crit 35+ Cat4
6/31
Well, I am really happy with this result. I felt great during the race. My rear wheel slid several times around the last turn. I saw one other rider experience the same. I moved my weight back more later in the race, but it still happened here and there. (100 psi)
My goal was to focus on technique. My cornering became more confident through the race but I really need to work on making my sphere smaller. I was constantly letting a gap between myself and the ride in front. Mostly exiting the turns. Sometimes it was better though.
The last lap a group of 5 broke off the front. I quickly surfed to the front of the remaining. Flew through turns (sliding again) and spinning the hell out my bike. I glanced back at the line and the main group was ~50m behind me.
I’ll take it! I feel more confident and was glad to have gotten out there.
6/31
Well, I am really happy with this result. I felt great during the race. My rear wheel slid several times around the last turn. I saw one other rider experience the same. I moved my weight back more later in the race, but it still happened here and there. (100 psi)
My goal was to focus on technique. My cornering became more confident through the race but I really need to work on making my sphere smaller. I was constantly letting a gap between myself and the ride in front. Mostly exiting the turns. Sometimes it was better though.
The last lap a group of 5 broke off the front. I quickly surfed to the front of the remaining. Flew through turns (sliding again) and spinning the hell out my bike. I glanced back at the line and the main group was ~50m behind me.
I’ll take it! I feel more confident and was glad to have gotten out there.
#1566
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nice result for the fastest crit in the area!
ballard was my first crit ever last year, and i got shelled pretty quick. i was in the same race as you yesterday (4/5), got tangled up in the crash, but got some pit wheels and got back in the race for the re-start. shaken up from the crash though, and didn't have my head in the game to move up for the last laps so i just tailgunned it in.
only thing i'm confused about with your race report is that, unless my head was totally up my ass, i sure didn't notice a 10-12 guy leading group before the crash/re-start. seemed more like at least 25 guys in the front group, with a bunch of shelled guys strung out off the back and getting pulled one by one (like always, at ballard!)
ballard was my first crit ever last year, and i got shelled pretty quick. i was in the same race as you yesterday (4/5), got tangled up in the crash, but got some pit wheels and got back in the race for the re-start. shaken up from the crash though, and didn't have my head in the game to move up for the last laps so i just tailgunned it in.
only thing i'm confused about with your race report is that, unless my head was totally up my ass, i sure didn't notice a 10-12 guy leading group before the crash/re-start. seemed more like at least 25 guys in the front group, with a bunch of shelled guys strung out off the back and getting pulled one by one (like always, at ballard!)
One of the guys said we were down to 10-12 before the crash. I wasn't really paying attention to what was behind me so it sounds like he was a bit off. It did give all of the people off the back a chance to rejoin which didn't really matter in the end anyway sense the same guys were back at the front anyway.
#1567
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Nice racing everyone!
I went and spectated the SW4 race where robabeatle raced, didn't see you though. My teammates took 1&3. There were podium boys and an interview.
DerHoggz, it doesn't say DNF after your name, so I'm gonna say you finished.
I went and spectated the SW4 race where robabeatle raced, didn't see you though. My teammates took 1&3. There were podium boys and an interview.
DerHoggz, it doesn't say DNF after your name, so I'm gonna say you finished.
#1568
Idiot Emeritus
Really nice racing! It seems like it's been a good week for most.
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#1569
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Nice, come say hello if you see me at a race. I'm one of the tall guys on Tacoma Bike.
One of the guys said we were down to 10-12 before the crash. I wasn't really paying attention to what was behind me so it sounds like he was a bit off. It did give all of the people off the back a chance to rejoin which didn't really matter in the end anyway sense the same guys were back at the front anyway.
One of the guys said we were down to 10-12 before the crash. I wasn't really paying attention to what was behind me so it sounds like he was a bit off. It did give all of the people off the back a chance to rejoin which didn't really matter in the end anyway sense the same guys were back at the front anyway.
i'll look for you in the future. i'm the recycled guy on the black & white focus.
#1570
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#1571
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#1572
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It was a mountain bike race, but whatever, you guys are getting the download anyway.
12 Hours of Temecula, Beginner Solo winner
------------------------------------
Long Version:
I've never been in a race over 2 1/2 hours and never raced a mountain bike, either. I'm in pretty decent shape just now, but when I asked the promoters what class I should be in, this is what they said.
I really worked on eating and drinking enough. As far as nutrition goes, I think I nailed it. There was only one time where I thought, "I'm getting a little hungry", and even then I had food ready to go. It was just a matter getting to the fire-road climb so I could actually get a hand free to eat. The food I brought along was Allen Lim's rice cakes, almond butter sandwiches, corn chips, Sea salt Somersaults (salty little sunflower seed based crackers), bananas, Oreos, and bite-size Milky-Ways. About 4 hours in I started to drink a bottle of Coke on each stop. I can't overstate the rocket-fuel effect of that stuff. Sugar and caffeine are definitely your friend.
It's difficult to know how to pace. Each lap was an hour and change. Most of the things I read talked about going super slow at the start. There was one dissenting voice, which was Rebecca Rusch (I think). That advice was, "Go hard for the first few hours while you're fresh. Everyone kind of settles in at whatever they settle in at eventually because no one feels very good after 8 hours, but if you can make some time early on without completely blowing yourself up later, you're going to be able to get a gap and then manage it." So that's what I did. My first lap I kept my heart rate high enough to correspond with a SST type effort. Lap 2 was a lower HR, but faster on lap time. Lap 3 was still a good lap time with a high zone 2 HR. At that point, it was getting hot and I was starting to feel the effort, so I brought the average HR down to the top of zone 1 and kept it there for the rest of the day.
I parked my van right next to the course and pitted out of it. One of my plans was to spend as little time in the pits as possible. I'd stop at the end of each lap, swap bottles, grab food and roll. After a few laps I noticed my rear brake was making a little noise. It was dragging just a tick, so I fixed it. I also lubed the chain a couple times. Besides that, though, the bike was pretty solid. How I made it that far with no flats I'll never know.
I'm not a good mountain biker. I pedal the bike fine, but my descending is pretty bad. Couple that with being on a 26" tire hardtail and making it a point to not take low-percentage moves, I'm confident that I could go 10 minutes a lap faster by simply releasing the brake levers. Of course, this is easier said than done. As it was I crashed about 6-8 times. Some of the course got really rutted and loose. Eventually I was faster (and safer) just running it, so I did that.
I just kept grinding away. Eat, drink, pedal. In a strange way I was actually enjoying myself. It was a hell of a challenge, that's for sure. On my last lap I kept thinking, "Last time to do this, last time to do that". Then I got to the end of the lap. They said, "It just turned 8. You've got 1 hour left, if you get back before 9, you can get it, but if you're a second late it won't count." OK, I thought, I'll go. I wasn't mentally prepared for this. As I took off through the camping area I thought, "I have to look at the standings and see if this makes sense." My last sub-hour lap was 9 hours ago (although the one I had just finished was a 1:05) and it was going to be in the dark (I had turned my lights on for the last 1/2 of the previous lap). So I quickly went over to the standings board. My lead was insurmountable. There was no way I could be passed and nothing to be gained by killing myself on a bonus lap. Thankfully, I didn't have to go there, physically or mentally. I'm really not sure how I could have done it.
---------------------------------------
Post-script. You know how went Ironman finishers come in they wrap them in those stupid foil blankets? I found out why. After calling it a day, I went back to the minivan for a protein shake and to sort myself out. I had the shake and though, "Hmmmm, it's getting a little chilly." About 30 seconds later I basically to shiver worse that I think I ever have in my life. It was nearly convulsions. I was so cold I thought I might puke. I had my sleeping bag handy from the night before, so I covered myself in that and basically tried to get back to normal. It took about 15-20 minutes, but it was more than a little concerning.
Apparently, when you're body has been rejecting heat like crazy for 11 hours or so, it gets really good at it and then when you stop working there is a lag time before it stops dumping heat. On top of this, I was pounding a big ice-cold shake. Bad idea.
P.S.S. There was a raffle afterwards and I won't about $1000 worth of swag including a wheelset. What can I say, it was a good day.
12 Hours of Temecula, Beginner Solo winner
------------------------------------
Long Version:
I've never been in a race over 2 1/2 hours and never raced a mountain bike, either. I'm in pretty decent shape just now, but when I asked the promoters what class I should be in, this is what they said.
I really worked on eating and drinking enough. As far as nutrition goes, I think I nailed it. There was only one time where I thought, "I'm getting a little hungry", and even then I had food ready to go. It was just a matter getting to the fire-road climb so I could actually get a hand free to eat. The food I brought along was Allen Lim's rice cakes, almond butter sandwiches, corn chips, Sea salt Somersaults (salty little sunflower seed based crackers), bananas, Oreos, and bite-size Milky-Ways. About 4 hours in I started to drink a bottle of Coke on each stop. I can't overstate the rocket-fuel effect of that stuff. Sugar and caffeine are definitely your friend.
It's difficult to know how to pace. Each lap was an hour and change. Most of the things I read talked about going super slow at the start. There was one dissenting voice, which was Rebecca Rusch (I think). That advice was, "Go hard for the first few hours while you're fresh. Everyone kind of settles in at whatever they settle in at eventually because no one feels very good after 8 hours, but if you can make some time early on without completely blowing yourself up later, you're going to be able to get a gap and then manage it." So that's what I did. My first lap I kept my heart rate high enough to correspond with a SST type effort. Lap 2 was a lower HR, but faster on lap time. Lap 3 was still a good lap time with a high zone 2 HR. At that point, it was getting hot and I was starting to feel the effort, so I brought the average HR down to the top of zone 1 and kept it there for the rest of the day.
I parked my van right next to the course and pitted out of it. One of my plans was to spend as little time in the pits as possible. I'd stop at the end of each lap, swap bottles, grab food and roll. After a few laps I noticed my rear brake was making a little noise. It was dragging just a tick, so I fixed it. I also lubed the chain a couple times. Besides that, though, the bike was pretty solid. How I made it that far with no flats I'll never know.
I'm not a good mountain biker. I pedal the bike fine, but my descending is pretty bad. Couple that with being on a 26" tire hardtail and making it a point to not take low-percentage moves, I'm confident that I could go 10 minutes a lap faster by simply releasing the brake levers. Of course, this is easier said than done. As it was I crashed about 6-8 times. Some of the course got really rutted and loose. Eventually I was faster (and safer) just running it, so I did that.
I just kept grinding away. Eat, drink, pedal. In a strange way I was actually enjoying myself. It was a hell of a challenge, that's for sure. On my last lap I kept thinking, "Last time to do this, last time to do that". Then I got to the end of the lap. They said, "It just turned 8. You've got 1 hour left, if you get back before 9, you can get it, but if you're a second late it won't count." OK, I thought, I'll go. I wasn't mentally prepared for this. As I took off through the camping area I thought, "I have to look at the standings and see if this makes sense." My last sub-hour lap was 9 hours ago (although the one I had just finished was a 1:05) and it was going to be in the dark (I had turned my lights on for the last 1/2 of the previous lap). So I quickly went over to the standings board. My lead was insurmountable. There was no way I could be passed and nothing to be gained by killing myself on a bonus lap. Thankfully, I didn't have to go there, physically or mentally. I'm really not sure how I could have done it.
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Post-script. You know how went Ironman finishers come in they wrap them in those stupid foil blankets? I found out why. After calling it a day, I went back to the minivan for a protein shake and to sort myself out. I had the shake and though, "Hmmmm, it's getting a little chilly." About 30 seconds later I basically to shiver worse that I think I ever have in my life. It was nearly convulsions. I was so cold I thought I might puke. I had my sleeping bag handy from the night before, so I covered myself in that and basically tried to get back to normal. It took about 15-20 minutes, but it was more than a little concerning.
Apparently, when you're body has been rejecting heat like crazy for 11 hours or so, it gets really good at it and then when you stop working there is a lag time before it stops dumping heat. On top of this, I was pounding a big ice-cold shake. Bad idea.
P.S.S. There was a raffle afterwards and I won't about $1000 worth of swag including a wheelset. What can I say, it was a good day.
#1573
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I got 2nd in the VT state TT 40km Cat3 on my road bike with clip on bars. I have lots of excuses but the guy ahead of me was about 2 minutes faster, and for me it was a strong ride. Certainly as strong as I've done for 1 hour in this uncomfortable position. I think I did a 1:01:00 40km on a rolling course with crappy roads. Now I am glad to take off these silly clip on bars and do some more climbing.
FatBoy: Congrats!!! Never done one of those. not sure I ever want to. I did do a 80 mi mtb race last winter (i think the first post in this thread) so hard.
#1575
fuggitivo solitario
Congrats, our Lordship Gsteinb
good to know that all your hard work is paying dividends
It's always worthwhile to write a race report, if for nothing else so that you can collect your thoughts and think about what you did
well done
sweet!
it's a grand worth of the stickiest of the ickiest, to be dispensed by an old hippie living out of a VW van. You still want the $1000 of swag?
I got 2nd in the VT state TT 40km Cat3 on my road bike with clip on bars. I have lots of excuses but the guy ahead of me was about 2 minutes faster, and for me it was a strong ride. Certainly as strong as I've done for 1 hour in this uncomfortable position. I think I did a 1:01:00 40km on a rolling course with crappy roads. Now I am glad to take off these silly clip on bars and do some more climbing.
well done
it's a grand worth of the stickiest of the ickiest, to be dispensed by an old hippie living out of a VW van. You still want the $1000 of swag?