Hunter-Greene Summer Classic

With the Downeast Racing squad split between racing venues, 6 brave souls traveled to Tannersville, NY to take on the challenging Hunter-Greene Summer Classic.  Dan, Matt, Fred, Eliot, and Troy lined up against the Pro 1/2 field, which was scheduled for a 107 mile event.  Hank, the sole DER representative, was to do battle in the Master's field in a 77 mile event.

Tannersville, NY is a solid 5 hr drive for the team, but thanks to Dan's connections to the area we were able to secure friendly and comfortable accommodations at Hotel Vienna in Windham on Friday night, nestled against the edge of the Catskill Mountain range. Rested and well fed on race morning, the team had high hopes heading into the Hunter-Greene Summer Classic.

The team loading up on fuel and Hammer prodi

The Giant TCRs looking sharp on race morning.  At the finish a racer from the W 1/2/3 field said "Look at those team bikes.  They are LEGIT!"

With 107 miles on tap for the Pro 1/2 field, they were first to depart the start area. With 5 DER members in the field of 30-40 rides, DER had the largest team on hand.  Road captain, Dan Vaillancourt, laid out the plan for the day, which involved putting a man up the road early to take the pressure off the team.  Eliot drew the task of entering an early break and he saw the opportunity to get up the road with a member of the CRCA Foundation team just a few miles after the start.  Eliot and his companion quickly built an advantage while Troy, Matt, Dan and Fred controlled the pace of the peloton. Time checks were sparse on course but what little information that was being distributed was in favor of the break.  After ~15 miles of racing the break had built a 5 minute advantage,and at one point they pushed the gap to nearly 8 minutes.  The pace in the peloton fluctuated between full gas when there were attacks, to a snails pace of 16 mph when no one wanted to take responsibility to pull the group along.  All the while Eliot and his partner in the break kept grinding out a constant pace trying to maintain their advantage.  

Troy had time to slip to the back of the pack and grab a photo of the group! Fast Fred hanging in the back conserving his watts

The cooperation and the pace of the break started to falter on the third lap, after nearly 80 miles in the break. 1 lone rider was able to make the bridge to the breakaway duo around mile 95, giving the original breakaway duo some much needed relief.  The trio hit the finishing 1km climb with a healthy lead on the peloton and the podium spots would be sorted out on 13% slopes of East Jewitt Hill.  The CRCA/Foundation racer was the first to come unglued on the climb leaving Eliot to battle it out for the top step with Grinta Cyclings, Johan Gibcus.  Eliot put in one last effort on the steepest slopes of the climb, 200 meters before the finish, and created enough separation that he could sit up and put his hands in the air and enjoy the fruits of his labor. Hank, having finished his master's event, met Eliot with an ear-to-ear smile and a cold bottle of water for the effort.   

Fred finished strong, crossing the line in 8th position, Dan was a few minutes behind Fred, while Troy and Matt, their work of controlling the pace of the peloton complete, found the heat a little too much and stopped numerous times on the last lap to re-hydrate at roadside spigots. 

Hank had a great race as well.  After a flat in the neutral zone and a painfully slow wheel change (the support van didn't realize the race had started and he was minutes behind!!!!), Hank was able to chase back on and make the selection into a breakaway of 11.  Hank was able to drive a wedge in the break on the penultimate climb and drag himself and one other racer clear.  They also battled it out for the top step of the podium on the steep slopes of East Jewitt Hill.  Hank fought like a lion, but came up about ~30 meters short, a victim of the heat and dehydration cramps. An impressive effort in any case.

The DER boys after a great weekend of racing in the Catskills.

The summer racing season is heating up, so check back to see what Downeast Racing is up to. You can also keep tabs with the team on social media:

Twitter: @racingdowneast

Instagram: @racingdowneast

 

Fitchburg & Hunter Mountain

 

 

See that smiling face above? That belongs to Peter Cole. Due to the pesky demands of school (Bates College) and work (some brainiac programming thing), Peter has seen limited racing this year. That's about to change as he has signed up for the 3 Fitchburg series of criteriums starting tonight in Worchester, MA. He'll be joined by the Downeast Racing crit crew - Jeff Dixon, Ta Herrera, Joe Lynch and Jeff Yingling for some or all of the crits (these guys have work issues, too!).

 

 

Meanwhile, out in Tannersville, NY the Downeast Racing road crew will tackle the Hunter Mountain Classic a 104 mile test winding through & over the Catskill Mountains (P-1-2 = Thomas, Vaillancourt, Moon, Barry, Pitney and the 77 mile 35/45+ = Pfeifle). Sunny skies, warm weather and fast riding - can't beat that. 

Exeter Crit (masters field): Crazy at times

Jeff Yinglig at work on the front

 

Crit racing is a dicey endeavor and kudos to all those who toe the line. Speed, tight quarters and late race desperation is never a mix for the faint of heart. Downeast Racing's Joe Lynch, Ta Herrera and Jeff Yingling entered the 6:00pm start master's field for 45 minutes of racing around a rectangular course on the streets of downtown Exeter, NH. Corner #1 just after the start and near the bandstand is wide open but slighly off camber, and corner #2 has a wide street funneling into a narrow street. After exiting the last corner the riders take a serpentine route past the quaint downtown buildings. As is always the case with a major crit, the field goes single file from the gun making positioning at the front of the strung out field critical.

 

Things happen quickly in a crit and a delayed reaction can cost one much energy. That's what happened when Maine's very own Momentum strongmen Eric Follen and Eric Weinrich jumped the field early and established a quick gap. Did they go too early making a catch probable? Or are they strong enough to hold off the field? Well, Eric & Eric weren't sticking around to give the pack an easy answer and when the realization came that these guys DID have the ability to stay away, the hard chase from the field began. 

 

 

Joe Lynch and the chase

 

 

Jeff and Joe tag teamed to bring the duo back and reduced the gap to 15 seconds. Then with a few laps to go the field began to believe that maybe the gap could be closed. That brought new life to the legs of many and the pace ramped up ...... and so did theeeee ... crashes. Four in the last two laps. Our heros made it to the bell lap where Joe and Ta nearly nailed the grandstand as they swerved to avoid guys hitting the deck in front of them. Speed lost - race over. Jeff continued on until a stack of bodies in corner 2 made passage .... ummmm .... difficult, especially since Jeff too was soon sliding over the pavement on his back. Body ok. Bike ok. New skinsuit a little tattered.

 

 

  Ta & Jeff in front of the bandstand under more placid conditions

 

Eric & Eric managed to stay away until the end for a nice, hard earned 1-2 finish. Congrats to them. Jeff, Ta and Joe earned some field primes (never easy) and got some excellent prep work for this weekend's Fitchburg series of crit races - Friday-Saturday-Sunday. We'll let all know how that goes as the weekend unfolds.

 



Testing new equipment

After supplying the entire team with Aspect helmets earlier in the season, team sponsor Giro provided a limited number of Air Attack helmets to Downeast Racing.  Hank and Eliot were quick to put the new equipement to the test on a Streaked Mountain ride this past Sunday.  We were blessed with near perfect weather, light winds, mid-70s and not a cloud in the sky.

The helmets are incredibly light, comfortable and easy to fit. Hank chose to wear his sunglasses, where as Eliot ran the magnetically secured Air Attack Shield. When you get up to speed you can hear a difference between how the air moves around your head in the Aspect versus the Air Attack.  The Air Attacks just sounds fast!!!  Hank and Eliot made a big push up and over Streaked Mountain, no doubt the new helmets aided the KOM assault.  You know you are going good if you can match Dereck Treadwell on a climb! 

Hank slotting in with the second fastest Strava time over Streaked, Eliot matched the best time posted!

That is a pretty good endorsement for the new helmets.

Here is Hank looking sharp, ready to tackle Streaked Mountain and the rolling hills north of Poland.

A weekend in the Whites

The original plan was for a long Father's Day ride, but with great weather in store that plan spiraled into a long ride concluding with the family meeting us for some swimming, lunch and laughs. The one day extravaganza evolved one step further into a weekend in the White Mountains, hotels, indoor water parks and ice cream cones.  At one point there was discussion of 4 adults and 5 kids sharing a room, but that was quickly discarded and 2 rooms were secured in North Conway.  Strava routes were made and late Saturday morning Matt and Eliot headed west along Sebago lake, into the foothills of Bridgton and finally over Hurricane Mountain.  

 Matt tapping out the tempo along the Shores of Sebago

 All smiles, as we have yet to tackle Hurricane Mtn

With our fabulous wives tending to the kids (aided by an indoor water park at the hotel) the dads were free to wrack up 80+ miles and 6,000 ft of climbing as we crisscrossed the Bridgton foothills. Not knowing what he was getting into, Matt failed to load the 11-28 cassette for the 17% grade on Hurricane Mountain.  It didn't seem to slow him down as he still made the climb look effortless, but perhaps that was b/c Eliot was so far behind that he couldn't see him!

Matt, the little blue dot up the road, making the pitch of Hurricane look easy

Matt drops his head when he hears Hurricane is 1200' of climbing

Eliot, 80 miles in, ready to tackle the White Mountains

Once at the hotel, the Dad's quickly changed and joined the festivities at the water park.  It involved climbing too many stairs to get to the top of the 3 story high slide, but we were not ones to say no to the little ones! 

Eliot and Matt with dueling shoulder riders.

No plan goes off without a hitch, and this weekend was no exception.  After a great dinner, ice cream and 10 minutes on the playground, Eliot's daughter, Marian, took a header off the jungle gym and broke her arm.  In the moments when Eliot was holding his daughter in one arm, and supporting her broken arm in the other, Matt sprung into action, ran back the car and drove it to the scene of the accident with the speed of an Indianapolis 500 racer. He later retrieved Marian's prized stuff animal and delivered it to the hospital to help bring some calm to a high stress environment.  Eliot and Julia were incredibly grateful to have such compassionate and caring friends around when things started to get a little hectic.  Amazingly, now that the arm is set and the needles are behind her, Marian has hardly missed a beat.  Kids are amazingly resilient!

Staying out until midnight at the North Conway Emergency room was not conducive to an early AM training ride  (Matt and Eliot had planned a 6 gap ride) so the plan evolved one last time.  The bags were packed, cars loaded up and the Dads pulled out on their official Father's Day ride, a ride back home.  

2 days, 200 miles, 15,000' of climbing and ice cream sandwiches at Cumby's. It was a busy weekend for everyone! 

Freeport TT Results & Thoughts

 

 

Fast Fred (Thomas) and I (Hank Pfeifle) did the METTS Freeport TT today. Maybe it's because we took our Hammer product. Maybe it's because we ride 300 miles a week. Maybe it's because we like to suffer on the Tuesday night ride. Maybe it's because we eat right, have great kids, beautiful wives and good friends. Maybe it's our equipment. Maybe it's because we love our sport. Or maybe it's because of all these things - but we went fast today. A good day. 



TT-ing Here We Come

Fred Thomas & Hank Pfeifle

 

Fred and I will be doing the 16 mile METTS Freeport Time Trial this Sunday. Eliot may jump in, too. It's nice to have a race 9 miles from home. It's also nice to have a promoter such as Derek Morin who does all the heavy lifting for the Maine Time Trial Series.

 

 

 

 

The Freeport course demands focus as it is an uppy-down route. And, ouch, the kicker into town puts the hurt on the quads and the psyche (I'm going so slow!). Fortunately, everyone feels that way. But the tribulations of time trialing has many rewards when the gains from the effort are applied to road racing. TT-ing better prepares one for:

 

 1) a break-away win (ex: Fred's 30 mile solo effort to win Sunapee this year),

 

2) comfort and strength in a small group break from the peloton (ex: Eliot's strength in the break and eventual win at Purgatory), and

 

3) improves one's ability to bridge from the peloton to the break - one of the more rewarding achievements in racing

 

So, here's hoping for a warm, sunny day and a tail wind all the way around the circuit.  Maybe we'll see you out there.

Training Blocks and Training Zones

We often talk about the goals and purpose that we are logging hours whether it is on the bike, running or skiing it is usually focused around some event or racing schedule. Since we are often scheduling our time with our family and work obligations I believe that quantifying our time with some specific training outline is essential to success for that event or an entire race schedule.

I like to break down my training program into blocks and break down the blocks with specific Training Zones dependent to the type of training in each block. This is likely a result of my inherent need to review and think about data and my USA Cycling cycling coach training. Regardless, whether you are using power or heart rate for your training you need to breakdown the training zones For me this defaults to the six training zones summarized in the table below.

Training Zone	Type of Training	Energy Substrate Mainly Used	Type of Fiber
Z1	Easy	FAT	Type I
Z2	Endurance	FAT-Carbohydrates	Type I
Z3	Intensive Endurance	CARBOHYDRATES-fat	Type I-IIa
Z4	Lactate threshold	CARBOHYDRATES	Type IIa-IIb
Z5	Above lactate threshold	CARBOHYDRATES	Type IIa-IIb
Z6	Anaerobic	CARBOHYDRATES-ATP-PC	Tyle IIb

The purpose of each training zone is to elicit specific physiological and metabolic adaptations in order to improve performance. As you can see the different energy system that is utilized for each training zone it is important to stress each system by incorporating these specific zones in to your training blocks. As I mentioned in an earlier blog my blocks have generally focused on the following five: Build (Z2); Endurance (Z3); Tempo (Z3-Z4); Short Intervals (Z5-Z6); and Long Intervals (Z4).

Blocks are typically implemented and run 4 weeks in length with each week progressing by adding additional training hours to the cycle. Blocks 3 through 5 become the second, third and fourth week starting during the 3rd block. Once into full blown race season this gets disrupted with tapering for A-races.

 Block #1: Build:  (Z2) -  ideal training in this zone 4 days per week with two days dedicated                                       to Z1 recovery. This is typical during the winter months (Dec-Feb)                                           when you had some time out of normal training to let the body                                              recover from the past seasons efforts.

Block #2: Endurance: (Z2-Z3) - ideal training is 2-3 days per week in Z2                         

                                               1-2 days per week in Z3

            one Z1 day between the Z3 days.  

Block #3: Tempo: (Z3-Z4) - ideal training is 2 days per week in Z2

                                         2 days per week in Z3

                                         one Z1 day between the Z3 days

                                       

 Block #4: Short Intervals: (Z5-Z6) - ideal training is 3 days per week in Z2

                                                      1 day per week with Z5 work

                                                      1 day per week with Z6 work

                                                      one Z1 day between the Z5-Z6 days.  

Block #5: Long intervals: (Z4) - ideal training is 2-3 days per week in Z2

                                                 2 day per week with Z4 work

                                                 1 day per week with Z3 work

                                                 one Z1 day between the Z4 days

My opinion here may be a result of what I call the “master syndrome” which amounts to limited time due to family and work obligations or simply the fact that I am more comfortable in the peleton when I have adequate hours of Z2 work in the bank. Nonetheless, I see great benefit in time spent in Zone 2 and believe that an endurance athlete should never stop training in zone 2. Thus, as you see in my suggested blocks you ideally do Z2 work through the entire season.

The benefits of Zone 2 training has been well established through various physiology research efforts. It is in this zone that we stimulate Type 1 muscle fibers, therefore we stimulate mitochondrial growth and function which will improve the ability to utilize fat. This is key in athletic performance as by improving fat utilization we preserve glycogen utilization throughout the entire competition. Athletes can then use that glycogen at the end of the race when many competitions require a very high exercise intensity and therefore a lot of glucose utilization (Millán,2013).

Changes in nutrition and supplementation seems to occur more organically for me during these training blocks. I tend to move away from the comfort foods that surround us during the Holidays in the beginning of Block #1. I tend to crave vegetables, protein and fats (nuts) when acclimating in this phase. I tend to snack every couple of hours and work to keep my meals smaller so I’m not falling asleep post meal. Block #2 through #5, I am pretty religious about supplementing rides over two hours with Endurance Aminos and Anti-Fatigue. As well, I really start looking forward to my Recoverite immediately following my training work. The addition of these really tends to help me feel more recovered for my next morning training session. Once you get into Blocks #3 through #5 the season is nearing and racing has likely started so during these blocks I am adding Race Caps Supreme with my morning cup of coffee.

Once I’ve cut some weight down during Block#1 through block 3 I am really focused on increasing my carbohydrates and glycogen stores so that they remain more predictable and continuously elevated. This means anything over 2 hours and I am eating out of my pockets consuming Hammer Gels to increase glucose and Bars to increase glycogen levels. Multiple studies show that fatigue and decrease in performance is associated with low carbohydrate diets that cause glycogen depletion (Costil, 1992). Low intensity workouts (Z1-Z3) during long periods of time will for sure require a higher daily intake of carbs. High intensity workouts (Z4-Z6) rely on glucose almost exclusively - there is always a high degree of glycogen depletion and therefore these kinds of workouts require a higher carbohydrate intake.

Ride On!

Images of Purgatory

Here are images taken while at the 2014 Purgatory Road Race in Sutton, MA

Here's the team pinning numbers & talking strategy before the race.

 

 

 

 

No feed on the 1st lap but 60 guys going fast through the feed zone can get chaotic.

 

 

 

Dan looked comfortable before the heat grabbed hold (no bueno!). But he had a cure - a nice dip in the lake on the way home.

 

 

 

Matt stayed focused to the end. He even had enough composure after the race to take us to Wegman's for some excellent grub.

 

 

 

Here's Eliot giving opponents "the look". It worked!

 

 

 

We never get tired of this shot. Suffering has its rewards.



Purgatory Road Race

The lore of the Purgatory Road Race has been building within the Downeast Racing ranks for a number of weeks.  We all heard stories of how great the course was, with a little something for everyone; sharp climbs, technical corners and sweeping descents.  With beautifully warm weather on tap, 5 brave souls packed up and made the journey to Sutton, MA.  Matt Moon, Travis Kroot and Dan Vaillancourt lined up in the Pro 1/2 event, Eliot Pitney took on the Cat 3 field and MVP Hank Pfeifle stationed himself in the feedzone to keep the DER athletes hydrated and firing on all cylinders.

The pace in the Pro 1/2 field was furious from the start.  With a handful of teams well represented, the peloton struggled to find the right composition of riders to let up the road.  Each time up the finishing 1 kilometer climb sapped the legs of that bit of energy, and the unrelenting chase of those riders hell bent on getting up the road began to take its tole on the field.  With 7 laps of the 11 mile course scheduled for the P1/2 field and the mercury tickling 88 degrees, it became a war of attrition.  First to fall was Travis, his day complete after 30 miles of racing.  Next to pop was Dan, who spent the first 3 laps in nearly every break that went up the road, leaving Matt Moon as the lone DER rider flying the blue and red.  The winning break was finally established late in the race, with 4 members of the uber strong CCB squad dragging a dozen riders clear of the field.  The winning group finished a few minutes up the road from the remainder of the peloton, where Matt continued to battle for position all the way to the line.  53 riders started the day, only 34 finished, and there wasn't a spare drop of water in the feedzone when the event concluded.  On the 6th lap Hank was seen guarding the last bidon like a mother bear protects her clubs. It was a battle both on the road and in the feedzone!  Matt continued his string of strong and determined racing, no doubt earning some serious kudos for his efforts.  If you see him out training this week, offer him your bottle, he'll probably still need the extra fluids!

Eliot was the lone DER rider in the Cat 3 field, and with 52 entrants in the event, he would have to be at his best if he was to get the best of his fellow racers and the Purgatory course.  Much like the P1/2 event, the early laps had some inspired racing but with no major teams represented 2 riders were allowed to get up the road and build a 1 minute advantage on the third lap. With only 5 laps on the schedule, Eliot took the race into his own hands at the start of the 4th lap and pushed the pace, pulling 2 other riders clear of the peloton, including fellow Mainer Scott White of Rancourt & Co.  The trio established a hard tempo and quickly bridged the 1 minute gap to the leading duo.  Never more than 20-30" up on the peloton, 2 more riders were able to bridge across, and a group of 7 was established.  The advantage of the 7-man break would ebb and flow with the groups willingness to stay organized, and with 3 guys sitting on for much of the last lap, Eliot and 3 others were left to do all the work if the break was to succeed.  Not one to shy away from sticking his nose into the wind, Eliot shouldered much of the load in the final miles and dragged the break onto the foot of the finishing climb.  Eliot put in an early surge on the lower steep slopes of the climb to test the legs of the breakaway group and when he sensed the group was fading, Eliot went again.  Halfway up the climb there was only one breakaway companion clinging to his wheel and the duo crested the climb well ahead of the field and the remainder of the breakaway.  Eliot knew there was no chance that his companion would come around in the final 1/2 mile run-in to the finish, so he took a few deep breaths on the slight downhill run-in and gathered his strength for the final push to the line.  As the road leveled out in the last few hundred meters he dropped it down a few cogs in the rear and made one last bid for glory.  He had just enough in the tank, winning by 1/2 a bike length, a great result.

Scott White hung on for a place on the podium, after shouldering more than his share of the work in the breakaway.  Congratulations to Scott and Rancourt & Co.! It is great to race with a familiar face, especially one that was so strong on the day.

Thanks to Greenline Velo, the Town of Sutton and Pioneer Event Productions for putting on such a great event.  Great course, good road surfaces, well marshaled corners and how can you not give them props for supplying podium girls?!  We will see you next year for sure.

Purgatory Road Race: Fair Course for All Types

http://www.mapmyride.com/us/sutton-ma/purgatory-road-race-route-13829472

Next up this Sunday for the Downeast Racing boys in blue is the Purgatory Road Race in Sutton, MA. The Pro-1-2 field will tackle the 11 mile circuit seven times, while the Cat 3 field will circumnavigate it five times. The two distinguishing features of the scenic rural course are, 1) the closed road descent thru the Purgatory State Forest, and 2) the oft repeated 1k climb of 666 Hill that leads to the finish line 600 level meters later. Purgatory, with its blend of downhills, flats and manageable uphills appeals to all manner of road racers - climbers, sprinters and rolluers. Each "specialist" can visualize a winning strategy on this course. Climbers feel that, with repeated attacks of 666, they can break up the field and whittle it down to a select few. Rolluers count on tired legs in the rest of the peleton to allow them to roll away from the field and sneak off around the corner and escape for a victory. Sprinters roll the dice and count on the field chasing down any climber/rolluer escapees AND their having the legs to successfully follow the string of riders up the closing hill and then dashing away to victory and swiftly crushing the visions of glory any spindlely legged climber or sturdy rolluer may have had. Many times it happens that the rolluer crests the hill first with the climber closing hard and the sprinter lurking in the background. Hmmmm ...... Who will cross the line first? We'll be sure to let you know. 

Downeast Racing images from 2014 Killington Stage Race

Elliot Pitney

Fred Thomas

Dan Vallaincourt

Fred Thomas Hank Pfeifle Matt Moon

Hank Pfeifle