Tough workout tonight at the Underground Crit. I worked too hard in the early laps and it cost me. That's a recurring theme. If I'm able to stay towards the front early on without burning matches, things work out well. If I chase the front runners too closely, I use myself up prematurely. I warmed up using the last 6 laps of the B group. When the A group went, some guys heated it up just as we finished the two neutral laps. I saw a guy was going to attack on the outside after we came around to the start after the first lap, so I went around the inside and grabbed his wheel as he came back to the middle. There were already two guys OTF at that point. Chasing them, we spun a 28.6mph lap, with me averaging 418w while only riding the other guy's wheel. Ouchie. I realized (too late), that I was blowing it and that we were being caught. I eased off, rejoined the pack, and we reeled everybody in - so repeat of a lesson learned. Shortly thereafter, a guy was attacking, to my left before turn 3, when he apparently slipped a chain at his cassette. As I watched, he looked back just as the wheel locked up, with him in a bad position on the bike. Lots of weird gyrations before he went down over the high side. Someone yelled to slow down, but I was about the only one who did, and I lost the group. I chased, with a guy on my wheel not helping, but finally decided it was free lap time. I rejoined in a spent state, and fell off again later, when things heated up chasing a break which ended up being caught in the last lap or so.

All in all it was a hard training workout, but from a skills standpoint it was more lessons learned the hard way. Last week I had broken through some of the mistakes, but I repeated them this week. Burning matches when it benefited others instead of only me - pulling the damn pack up to breaks - etc. I need to internalize that when I'm mixing it up with the big dogs, I'm at my best when I get into an energy saving rhythm before becoming aggressive, and I need to be keenly aware of how they will use me and then toss me aside.

But hey, I love racing with a field that includes 1's and 2's. It's a masters class every week, and it's going to have huge impact on my results in the 50+ and 55+ races.

We've told you this before, Sara, and we'll keep on telling you. You are going through a progression. It's one we've all been through. Yes, it's hard, but it is a progression. Those fast spurts where you lose it all if you get gapped? Been there... done that. And not long ago. Keep doing it, and you will realize one day that hey, you just pulled at that speed without blowing yourself up. You'll also get much better at avoiding/closing those gaps - your surge power will improve.

Structure and feedback would certainly help keep you on track. Without coaching, you should still plan out your workouts in advance. Tell us what you are going to do, and we'll happily tell you why should do something else. It's a BF tradition, after all.

But the big thing is. Hang in there! You are doing good! If a too-tall band geek like me can make progress, then so can you!

AZT, training races are training races. What I do in them depends on what I need from them. Most of the time, it's just intensity, so I attack, attack, attack, and crush myself with every effort. If I roll across the line DFL, then I did it right. Tonight, though, I want to work on peak intensity, i.e. maximum effort for a shorter period, so that means that I am going to do nothing but sit in for the first half of the race. This takes patience and discipline, because when I see a strong group start to go, I want to be a part of it. I may get lapped by sitting in. But when the halfway point comes, I'm going to be ready to explode.

Sarals, as AZT says, it is a progression. Frustration with your performance is part of any sport. This one is particularly tough. The fact that you are pissed off is a great sign. It tells me a LOT. This is your first year seriously training and racing, correct? You need to look at this as a three year plan. The first year is getting your feet wet, and trying to discover what kind of rider you are. The next year is training hard on your weaknesses, and building your strengths. You are in the middle of the first year, either chronologically, or psychologically. You don't know what your strengths are. What you should be doing is EXACTLY what you ARE doing. Finding out by trying things out, especially during group rides or training races where it doesn't matter what your finish is. I would suggest racing up (racing at a higher level than you compete in), and you are already doing that. Make sure that you are getting enough rest. Gains come from rest, not effort. Effort tears you down. Rest builds you back up, and with the proper nutrition, builds you up stronger. If you are frustrated with your performance, then turn the focus not on the outcome, but how you are feeling. Try and learn to listen to your body. It's a skill that has to be developed, and is best developed under high stress. Learning to know what you have left in the tank, when you can afford to make a strong effort, and when you should rest, is such a valuable skill, more valuable than the race tactics themselves in my opinion. Once you understand what your body is telling you, it will make dealing with the frustrations much, much easier. You are doing GREAT, young lady.

RR, AzT, Shovelhd - thank you...

The funny thing is I came away from yesterdays' ride initially feeling pretty good. I uploaded it to Strava and then went over it. And thought about it. That's always a dangerous thing, and yes, the wind went right out of my sails.

I guess I'm wrong in gauging myself after everybody. I compare what I do to you folks, I ride and compare myself against (not with) the MEN in the club because by and large they are faster than the women (there are some that they aren't), there are more of them (by a LOT), many have raced (or are racing), and I set my sights on being able to do what they can do. Well - three things. 1) They have raced, have been riding for years, and have developed the physical skills to do what they now can do. 2) They're much bigger and stronger than I am. 3) They're more aggressive than I am. I can improve some of those things, learn one of the others, but the physical gifts - they'll never be there.

But, I can build on what I have - yes, you folks are exactly correct.

I do need structure. I've been splashing around, trying to figure out what works, and I've found out through that nothing does because the focus isn't there. For instance, yesterday two of the fellas jumped on my wheel when I went off the front of the B group (I didn't know they were there) and played wheel sucker for a good distance - until one went by me when the road tilted up and the other started yelling at me to "go Sara, grab his wheel!". That REALLY pissed me off!! Why? I don't know. Maybe because I felt they toying with me? I was riding hard, holding a good pace, and they go by me like they're out for a stroll. I realized then that I needed to learn to "meter" out power rather than light it and burn it, like I had been doing. I could have held a reserve and caught that wheel. If I had been doing a focused training regimen, I would have learned that. Duh!

I really should redirect those experiences into something positive. I will.

A coach. Yes, a coach. I wish I could afford one.

Shovelhd, I know this is the "feet wet" year. Next year will be better, yes. Here's the bad part, though. In three years I'll be 63. Slower yet! Also, the way USAC structures the women's ranks, I'll still be either Cat 3/4 or ride in the Masters 35+. There is no 55+, so I'll always be behind by virtue of my age. THAT'S frustrating!

And, that brings me to the race this weekend. Cat 3/4 and Masters 35+, combined.

I'll let you know how I do with the 20 somethings after this coming Sunday.

Lastly - I SO APPRECIATE your support, your encouragement, and your willingness to help a "wanna be" newbie like me. This IS a tough sport, but knowing folks who are willing to impart is huge. Huge.

AzT - I'll take you up on a "training report"!

Thank you, all of you.

Indeed. With the possible exception of the track sessions, Tuesday night practice crits (several variations and choices) were the best training revelation for me when I moved long distance climbing rides to racing. Intensity really is king. And, of course, that added benefit of practicing cornering, pack dynamics, etc. Chasing cat 1/2 monsters is a training goldmine. And it is almost a necessity here in socal, since the 50+ fields are full of cat 1/2 monsters!

Training plan for the rest of the week:

Spin class this morning, one hour. Knowing Kadria, there will be lots of off the saddle efforts. Realistic efforts, she races Cat 3 road races and understands what is needed.

Tomorrow: pre ride the CCCX Circuit Race course. I'll ride to the course, ride two to three laps, working on breathing, RELAXING, and dealing with the rollers (the course is full of rollers). Then I'll ride back home (home is only 4 miles from the course).

Friday: one hour spin class.

Saturday: rest.

Sunday: race!

My focus on the training crits, right now, is to be able to show some aggression but still stay with the pack. It's every bit as much a mental thing as a physical thing at this point. A combo of knowing when to go and when not to go, really conserving when I don't, and the mental toughness to dig as deep as necessary to stay with the pack after a hard effort. Based on how I felt afterwards, I dug pretty deep last night... but still not deep enough. I feel there was one point where I could have held on and didn't.

The age category thing is interesting. Were I a few years younger, I'd look around and feel like I was on the Jamaican basketball team about to play the U.S. "Dream Team" of Magic, Jordan, Bird, etc. Some of the 50+ guys here are truly exceptional, with one of my teammates being the star of the group. 55+ has a guy who is invariably at the top of the standings, but at the same time, I can see myself competing with him day in and day out. I quickly got in the top ten, and intend to contend next year.

Sara, I doubt they were toying with you. They were legitimately trying to help you dig down enough to not fall off. There is a fine line between that being great encouragement or a downer.. it depends on the situation, and apparently they didn't pick a good one. But I'm sure the intentions were good. There are several women who ride the A group on Tuesday nights here. A couple can totally kick my butt. Others run out of power. I -almost- said something similar to one of them last night in the final laps as she was struggling to hang on going up the rise. I refrained, because I thought it might be one of those situations where it wouldn't be helpful. I let her decide how to handle it without my meddling. I follow a rule a volleyball coach once said to some overactive parents. "If you think they want to hear it, go ahead. If the you think they need to hear it, keep your mouth shut." Leave that to the coach. It's pretty irritating to hear "go faster" or some such thing, when you are going as fast as you can.

It can get worse. A few years ago the guy who ran our team decided he wanted to win a biggish-time race near his home town. I had won it the year before. I figured that was fair enough. Plan was for me to go with 2 to go and make everyone chase while he sat in. This I did. Half way through the last lap I get caught and I'm pretty blown. Start counting and watching the guys come past. Small group. No body in my kit. Look back and there's a huge gap to the rest of the field. So I gather what I've got left and end up 4th. No doubt in my mind I could have won the race. During the debrief he said he wasn't feeling good the whole race.

Would have been nice to know.

My first year in the local "C" group I rented an apartment in Offthebackistan. Hard work can overcome a lack of natural talent, trust me on this. Also know that the best of the best don't win or place all that often.

Did a TT last night. Not too good. Damn kids.

AzT, I think you're right. I really didn't need to hear that in that moment.

I was told by my spin instructor this morning, after she asked me if I had lost weight ("why, no - I've gained four pounds!"), that I was looking leaner and definitely stronger. And then, "don't get discouraged. You're progressing (AzT!), believe me..."

It sucks to be impatient!!!

;)

Patience is so important in bike racing. It comes with experience and confidence.

I remember killing myself on a 400 meter lead off in a distance medley relay in college and giving the 800 leg runner a 20 meter lead. He took the baton and seemed to jog until the other 800 runners caught up to him. After the race we were talking and I asked him if he was alright. He replied that he was fine but he didn't want to run his leg alone and needed the other runners for motivation.

I would have hit him over the head with the baton. That'll motivate him.

Funny thing about bike racing. Age is a factor, but it still comes down to the watts. I'm M55+ yet I can still place top 20 in P/1/2 crits, higher if I can get into, and stay in, the break. They have to be short breaks, though. :) Racing up really helps you find out what you can do and for how long. I bet once you start to determine these things you will be competitive in M55+ races, even as a female. I know females who can drop me like a rock on steep climbs. NTTAWWT. :)

:)

In my case, my break mate started to fade with 6 to go, so I had to take longer and harder pulls, which I did. I did not have enough left to attack him, and I don't think I could have soloed for that long after such a long effort. I needed the rest that he provided. I spoke with the guy afterwards. He wasn't gaming me, he was just cooked. I'm not having any regrets about the move. I do wonder what 50 meters would have meant, though. A few more hard pulls or a little less rest. Aero wheels (I race aluminum box sections). Bridging a few laps later than I did. Questions with no answers.

A baton probably weighed 2 oz and might have only caused a flesh wound. As a decathlete I had a 16 lb shot-put and javelins in my arsenal. I also had 15' pole vault poles that could have been strategically placed. :lol:

I remember once throwing an indoor shot back to the throwing circle and it hitting the footboard and taking a big bounce. That happened just as the tightly knit distance group was coming around a turn on an interval. Who would have thought one little shot put could take out 6 or 7 runners in full stride.:innocent:

As a shot putter, discus and javelin thrower in HS I have this all too real mental picture of the carnage on the track from the 16# shot put and the cussing that would result. Ever played catch with 16#er? I did, only once:notamused:, the right eye stayed swollen shut for about a week when I let it through my hands and into my face:twitchy: My now wife, then girlfriend wouldn't be seen with me that week after she found out how I got the shiner :innocent:. so just heave either a shot or a hammer perhaps at them when they don't do what they should:lol:

Bill

Sara,

I'm a little late to respond to your post. Just keep at it girl. You are doing fine and I do believe those you ride with are rooting for you. When you ride with mixed company there will always be some one who is a specialist at sprinting, TT'ing, climbing or just plain old hammering. It takes time to refine those skills/strengths which enable someone to ride with those who are younger or more skilled. You may not believe it but some of those your are riding with may be just under the breaking point.

I just read through Sara's posts and wanted to say that this "Plateau" shouldn't stop you. Please do not get discouraged or down on your self. I look up to you as someone proving to me you can start racing with a shot of determination and hard work. Everyone here has been nice and encouraging to me and I'll bet you feel the same way about all the members here. Keep up the good/hard work and you will , as said earlier. Take what AJ, AzTR, Shovelhd, Hermes and the others are saying. You have a rooting section here that wants to see you succeed and enjoy your racing. Suffering and pain are one thing, discouragement is the pits.

Best of luck and wishes,
Bill the rank beginner:innocent::rolleyes:

Blind leading the blind, but I'd:

1. Let your spin instructor know you are racing in two days.
2. Most people do an opener the day before the race. One hour, mostly easy, but with a few hard efforts.

With her and Lance I've been beaten by two Elite WC's in a TT.

Sara, The first rule about being a bike racer is feeling good about your results. I have several DFL to my credit as well as a few wins and everything in between. And I suspect that will continue. And we all start at the bottom of the peloton and work out way up. So you need to feel good about your results. Consider this...you have results and most do not. It takes courage, motivation, perseverance, training, skill, tactics and some luck to do well at bike racing. You have the first three components.

Results are always a function of who shows up for the event. I raced team pursuit last year at elite track nationals and came in DFL. Well, I was competing against the best in the USA and our time was not horrible. It just was not good enough. I like to race, I like to train, I like team pursuit, I liked my teammates, I learned a lot, I had a lot of fun, I improved my fitness and skills. What is not to like? We all wish the results were better and sometimes they will be.

I am getting older too. My reason for being here is to give you other guys hope. Yes, one can improve as we age both in strength and power. You are getting older but so what. HTFU and get on with the work. I never focus on age other than when I select my age group for state and nationals. If one focuses on age and that younger is better it will drive you crazy. It is counterproductive and nothing we can do about it and you will deprive yourself of some of the most fun and great relationships that racing has to offer.

I completely agree with A'Jet. You never know how other people feel when you are riding. Part of learning this sport is knowing what is really hard and how different situations affect all racers. You may be hurting and suffering and so is everyone else. They are good at not showing it. You crack and think you suck. The reality is you need just a little more mental toughness to hang in until the other guy cracks. That skill takes time to develop. You probably have much more capability than your brain lets you tap.

Also, over time you will get to know the racers you compete against. You will measure yourself against them. i suggest you do some time trials and hill climbs to get a sense where you stack up against other women. These races will also build your power, endurance and mental toughness.

Fellas, I slipped up. I had said, because it applied so well to me, that what Hermes had said about the Russian coaches - the HTFU and STFU mantra - was so appropriate to what I was doing that I was adopting it. I slipped and forgot the STFU part. Yes, I was frustrated, and yes, I am impatient. I set out a long time ago wanting more, wanting to know my limits, wanting to know just how much I really could do. That desire has led me to racing. Now, that DOES NOT mean winning races, but it does mean "racing" - as in being in the pack and being able to contest. When I'm off the back in the first lap and competing with only my thoughts it can get pretty discouraging. I know - "the fog of war". I know too that mental conditioning is a huge part of any athletic endeavor, probably the largest part, and I need as much training there as my body does.

You guys don't know how good it feels to be encouraged, coached, and inspired by all of you. I so look up to you guys, I so admire what you've done and what you can do. There is just no way I can thank you all enough for your kind words.

Too, I do know I have those here, in 3D, who support me. Some have said "sure you're coming in last - right now. But, you're a winner because you have the courage to get out there and DO IT."

Okay then. Time to STFU and get on with it!

Great post, Hermes. :thumb: