Sunday, May 29, 2016

JJ's winning power file

Congratulations to FasCat athlete Jonathan Jacob, who won the Masters 35 – 39 National Road Race Championships.  Jonathan, JJ as he goes by, had a goal of winning Masters Nationals this winter and we set him up with a plan. His main focus is on the time trial as he is a former 30 – 34 national champion, but also can excel in road races. JJ used his strengths in time  trial training to set off on an epic solo move for over half the race and came in seconds ahead of the rest.
What does it take to win like this? Well for 1 hour and 39 minutes, JJ averaged 358 watts which for him is 5.04 w/kg! That was at 95% of his FTP.  His move started off with an attack. Now sprinting is not is strong suite. He hit 1,113 watts, which is his peak for the year, and held 572 watts for one minute. Then he settled into TT mode where he is right at home. For the next 16 minutes he held 385 watts, 5.4 w/kg to help open the gap. Then for the next 1 hour and 22 minutes he held 345 watts to hold off the field.
CTL/ATL/TSB = 93/101/+10
Masters Road Nationals Winning Power File Data
With all the time trial training we have been doing with threshold and sweet spot efforts, he was able to use that to his advantage. We knew he would not win in a sprint, so a breakaway was the only way. Typically you don’t try to go from so long solo, but when no one else goes with you, or can’t, you roll the dice. JJ is known for being able just ride hard for long periods of time, so anyone who has raced with him or ridden with him are not surprised.
Jonathan Jacob Winning Masters Nationals

Wednesday, May 25, 2016

A 40k for fun

Decided I wanted to do a 40k for fun. There is a monthly TT series held 15 miles down the road and I've always sort of wanted to do it. I typically do long sweet spot interval so thought a 40k falls right in line with that. I nearly did it last year Merckx style, but slept in instead.

This year I got it lined up a bit more and got a TT bike from the team to use two days before so know it was game on! I've raced as a pro for 8 years, but never once did a 40km time trial. I did one as a junior / u23 after already doing a 20km and just missed out on going under an hour.

Speaking of junior racing, this race started nice and early, just like those early days of racing. Had to get up well before the sun and watched the sun rise as I was registering. Heck the race was finished before the family even got up that Sunday morning!

The race went pretty well. I had an idea of what my FTP was and the power I wanted to hold. However without doing an actual FTP test I wasn't quite sure. Turns out I was a bit off. Luckily I rode off of feel a bit more as I was able to put out more power than I would have thought. Just had a really good day. It was hard, but never felt in the box. I was able to keep it nice and consistent through out the whole effort.

I ended up winning the TT, first time winning a TT since being U23, and also went under an hour. Since it was my first officially sub hour 40km TT I had to take the T-shirt. I also got a nice shiny medal. Madelyn loves trophies and I gave it to her after her Kindy 500 box car race. She was excited about that!

Madelyn in her race. She's number 63.

Tuesday, May 17, 2016

FasCat Camp Day 3 and 4

So apparently winter / spring is not over in Boulder, CO yet. Woke up to day 3 and the conditions were 39 degrees and misting! So down right cold. We pushed the ride back a few hours hoping for better conditions. Luckily things did clear out and dry out. It didn't warm up, but at least we were able to stay dry. Lack of pictures mostly due to the fact of laziness and coldness.

The mountains were clouded in and we stuck to mostly flat roads for the day. We headed North and East. We did have a little fun with the short, very short ascent up Rabbit Mountain. Then headed back to town some of us adventured back up Sunshine for a few miles.

There should be some mountains back there

Descending the lower slopes of Sunshine. One of my favorites. Though I think they are all my favorites.

Sunday wasn't much better, but we were able to get out early before the chance of rain increased. We started in two groups. I took a group up Super Flag which was engulfed in fog and a cool 32 degrees at the top. We than descending and met up with the other group and did NCAR and headed towards the flats and kept adding in time as it was still dry. We ended up on Lefthand and then Old Stage. Tried to get a group to head up the front side of Lee Hill, but we were 3.5 hours and that was a no go. So we rolled back in. Luckily we did as we were 2 minutes out the lighting clashed and the thunder rolled! Perfect timing!

Overall it was a solid weekend of riding! We didn't get as much as we thought we may have, but that may not have been a bad thing. Everyone was sufficiently tired after the 3 hard days of riding. Not much to give by the end of it. Recovery time for everyone!

I made it back home in Indiana at 2 am. It was a long day!

Saturday, May 14, 2016

FasCat Camp Day 2

Not much sleep after day 1. A bit of jet leg with the time change, but mostly Frank's cat. He asked me to let the cat in before I went off to bed, but keep him out of the room. No worries! But come 3am the cat was clawing at the bedroom door for 20 minutes. Finally I let him in as cats don't bother me and he can just lay in the bed, on me, where ever. Only problem is, he did everything but lay down. He was in the blinds, the window sill, jumping up and down and all around the room. 20 minutes of that and I kicked him back out. Wasn't long after that however that I was pretty much.

Getting ready to start day 2. Weather was great from the start!

Some flats to begin the ride. 

Taking a photo with my athletes Adam and Jim. Glad they could come out and ride! Both of them rode really strong! Adam was at the back all day just full of smiles and taking it all in. Not use to these views in Raleigh, NC. 

Coffee shop stop in Estes. Could not pass up the brownie with peanut butter and marshmallows! 

A few video clips from the ride! 

Well today's ride might be a welcome to the mountains. Yeah the weather forecast said decent, but it is currently 41 degrees and misting. 

Friday, May 13, 2016

FasCat Camp Day 1

Yesterday was a long day that started at 3:30 am with feeding Aiden. Than leaving at 5 am to catch a plane to Boulder for the FasCat Camp. Thanks to my friend Ian for the early morning ride!

Yesterday we all met up for the first time and did a bit of a shake out cruise. Luckily the snow has come to an end here finally! We were greeted with a sunny and 70 degree day! Everyone chatted, got to know each other a bit, and shake the legs out. Great group from all over the country.

Tomorrow we will be heading west into those mountains. That is when the real fun should begin. 

I took a few willing riders out for some extra credit. Just the first two miles of Sunshine Canyon to help open things up a bit more. 

Yesterday's ride file. Pretty Nice paced ride with our little ramp up opener yesterday on the lower slopes of Sunshine Canyon. A solid 100 TSS day to start. Actually that maybe a bit more since we are at altitude and my FTP will be slightly lower. 

Strava File:

Went out to dinner with Jeremy who is here for the camp. He was kind enough to buy Coach Allen and myself dinner at the Med. Great atmosphere there out on the patio and we had a good time chatting about racing and riding. I was able to get the chicken, avocado and grilled jalapeƱo pizza. Never had that combo before. My girls are a pretty big fan of pepperoni pizza. Hopefully I don't get pizza legs. 

100 miles up to Carter Lake, Estes Park and back today. First 100 mile ride since Bissell team camp back in March.