Mar 10, 2023

ANOTHER PR?!

THERE ARE LOTS OF REASONS TO KEEP GETTING PRs. Since I just PR'd the TT course at Cactus Cup, after racing it for my 4th time...

... do ya wanna know what I did?

The most important thing, I didn't do.

We had great weather.

The first year, it was well over 100 degrees. Today was low 70's, slightly cloudy.

Good temps.
Good lighting.

Now, here's what I did personally that I think made a difference:

I raced with a larger beefier tire up front, a Continental Cross King 2.35
I've purposely spent most of my time training on my MTB. Training the position, training I raced in today. I cut out all gravel riding, and reduced my road riding... about 4 hours on the road, 8-10 on the MTB.
Got another great night of sleep.
I pre-rode the course 3 times Monday, and then road the XC course the rest of the week which is the same type of dirt. Very hard dirt, with small pebbles of decomposed granite on top. It's unique to the desert and requires a different feel than what we ride at home.
Because I follow my Cowboy Strong philosophy that I teach in the RaceDay Ready 10-Week Challenge, I am always riding with a little fatigue due to the fact that I'm doing strength training every single day. I haven't been able to do that for a week now, as I've been on the road, and I think my body is just super fresh.
I followed my warm up protocol of starting an hour before the short TT (the longer the race the shorter my warm up). I rode easy for 35 minutes, then brought my heart rate up with 2 minutes on 2 minutes off at threshold for 16ish minutes, and kept spinning until 2 minutes to go.
Racing the same format last weekend, with a TT last Friday, was a good reminder of what it takes to do well in a TT... as someone who never does intervals, I need to do races that are similar to get the feel of the effort required.

Here is what I didn't do:

I didn't freak out that I'm heavier by about 5 pounds than last year, that I had a nasty flu for 10 days early Feb, or that rain as hindered the training.
I didn't waste any energy worrying about starting 2 hours after my competitors when it was warmer and windier - my fault for screwing up my registration.
I didn't hit it hard from the get go and try and get my HR up asap to gain every second possible by starting fast. I brought my speed up gradually, paced myself so i could pound the one 3ish minute power climb and every climb from there to the finish.

There you go.

As for data, saw my HR get into the 180s for the first time in a year...

... on that power climb.

It probably happened at last week's TT as well, but I had no data for that ride due to Wahoo Tickr malfunction.

Wins are nice,
PRs are better!

I had multiple racers come up to me today and tell me this weekend has been on their Giant RaceDay Calendar.

Do you know why?

Because there is nothing more powerful than a giant calendar with you races written in Sharpie.

Stock is dwindling.

Ships free.

Can make in your team colors.

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164.2
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
40 minutes recovery
90 minutes reading + Journaling