Sunday, June 15, 2014

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. 



Friday, June 13, 2014

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.

Thursday, June 12, 2014

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!

Tuesday, June 10, 2014

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.


Monday, June 9, 2014

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.


Thursday, June 5, 2014

Purgatory Road Race: Fair Course for All Types



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. 

Tuesday, June 3, 2014

Downeast Racing images from 2014 Killington Stage Race

Elliot Pitney

Fred Thomas

Dan Vallaincourt

Fred Thomas Hank Pfeifle Matt Moon

Hank Pfeifle