Penticton Masters RR

[MartinC]

Well this was a completely different race from the year before! Same format and course but way different pacing and intensity. (Advertised at 80K but most people said more like 76K Australian pursuit format, split into 10 year AGs starting oldest first with 5 minutes between AGS.)
The 40s AG had 12 riders to start. A lot of guys I recognised from Kelowna, Sean from Vernon. Last year this group was larger with more varied ability and we rode easy for half a lap to let the 30s catch up and make it more interesting. This year the hammer was down from the gun. Some one told me the average speed was about 39KPH my AvHR was 163 (BP 158)

The majority of the next roughly 2 hours was spent in full chase mode pursuit style. It took until about 3K to go to catch everyone who had started before us so then we were racing for the overall win. Over the first lap the pace was frightening, just pulling was taking a toll and there was little chance of attacking. Fortunately things backed off slightly in the following laps.
I felt pretty strong the whole race, no bonking and the tiniest hint of a quad cramp in the final sprint. Nutrition was one bottle E-Load heat Endurance, one E-Load gel and about half a bottle of dihydrogen monoxide. (secret weapon)

Tactically, I was hoping to get into a small break in the last lap on the only significant climb and then see how the final sprint worked out. In hindsight given the high overall pace had resulted in only the strong surviving, going with this plan and the the attack I made on the second half of the last climb was probably not the best move. I did not have the power to solo in from that far out and the group did not fracture as I hoped chasing me. I also took my sweet time to realise I was pulling the whole group and spent about 5 minutes pinned when I should have backed off once caught.

Early in the race I was reactive and followed riders closing down surges and breaks, I even threw in some of my own which seem pretty pointless now particularly when compared with the guy who won who did the absolute minimum of work. He closed down some surges when he had too (particularly mine) and always seemed to skip pulls in the rotation, doing just enough to not totally piss people off. Clever riding as he was the lone rider for his team.

So, the last 2 K. Despite my attack about 14 minutes before I was feeling OK and we had just closed down the last 3 riders. It was a group of 12. The pace eased off and everyone got nervous. I was watching the two strongest riders I thought, one from KC and one from Westwood Cycle and there was about 1K when one of them jumped, the other on his wheel. I got into third wheel and there was one more rider on mine from Fresh Air. We gapped the rest and then the lead rider eased off.

So two KC riders including me, Westwood and FA. I had come up slightly resulting in a situation where the other KC guy was slightly boxed in. Say 600M to go. The chase group closing fast. Well two on one and with my position I felt I had to lead, leaving the chase to the two riders from other teams and giving my team mate the opportunity to follow and then come over the top.

I hit it, we lost the FA guy, Westwood chased with the other KC on his wheel. I totally blew with 100M to go and then the Westwood guy jumped and my team mate did not have enough to go with him. No sprint to the line WW just sat up once he realised there was no chase.

So, ended up third overall, third in my AG.

Like every RR and crit, a learning experience. Lessons from this one, a solo break from a small strong well organised and motivated group not really a recipe for success, no need to be so pro-active closing breaks with the same sort of group. Finally, have the confidence to wait for the final sprint at the end of these kind of races and if you have team mates let them know you want to sprint!

[Andrew]

Great insight into your tactical thoughts on the event Martin. This is one of the truly unique things about road racing, that separates the challenge from triathlon and MTB events. Your conclusion regarding communication with team mates and smart tactical decisions throughout the race are good ones.

I know how strong you are, and given your incredible time trial skills, I might suggest you could have made a move AFTER the last climb, at a time when the other groups were being pulled back, or as a counter attack after someone else tried a move. You may have pulled a couple of willing participants, but I am pretty sure there are only a few that could have stayed with you given a strong effort on the flats.

Now to the physiology questions...any insight there? Coordination vs respiration? Was your HR any indication of a limiter or compensator?

[MartinC]

I knew you would ask me about the physiological limiters.....................

The only point in the race when I rode to failure was leading out the final sprint. That was also my max HR for the race so I think that indicates my cardio system was not a limiter. That was the only time I felt my respiratory system was taxed, but it was the pain in my legs that forced me to gear down.

With sustained efforts, holding 12-15 above balance point I could feel the heaviness in my legs but I recovered quickly especially when I focused on deep respiration.
 
In terms of cadence, there was never a point where I felt I was mashing although I do think I need to work on sustained out of the saddle climbing at that very high level of intensity. My HR just goes up and up and I need to sit as my co-ordination of breathing and pedaling seems to fall apart.

Good ideas on the counter. I was looking for that after we caught the final group but everyone sat up. If I hadn't blown it on the failed hill escape it would have been the time to go for sure.

Getting tested tomorrow. Will be interesting to see results.