TT 2012, new PR!

The first TT of the summer took place last Saturday.  Sure, I have ridden the TT course dozens of times this summer but they have usually been some combination of 30 minute repeats or combined with bricks.  Also, Saturday was the first time that I brought out the race bike.

The race bike has been mothballed since October (the Mighty Magnolia).  My cycling mileage is constant year over year but all mileage has been on the road bike.

Friday night I put my race wheels on the race bike.  The bike had been hung up with no wheels on it at all.  I puffed the tires up on the HED 3’s.  The bike still had the race number on from last year. 

I was not sure if I would be able to maintain an aero position for the TT.  30 minutes and change is a long time in a foreign position.

I had read the emails and set the alarm.  I got up early for the 7:00AM start – I rolled out of bed and down the street at about 6:40AM.  This would give me a few minutes to try the aero position and do a brief warm up.  I thought a few all out efforts (I call them striders in running).  I coasted down the hill and saw Raland, Butch and Matt.  They said I could have a go if I wanted to.  I’m sure I looked confused.

I got the time wrong.  The TT started at 6:30AM.  All of the riders were already on the course.  I stammered and said give me a minute.  I road towards Jackson Station for about 15 seconds and turned around.

I pulled up to the starting line.  I was offered a standing start (they would hold the bike while I was clipped in.  I declined.  I just clipped 1 pedal in and asked them to tell me when to go.  They counted me down and I took off.  I immediately lost a second or two fumbling with clipping in.

I have been riding with a power meter since October of last year.  I race wheels do not have a power tap.  This ride would be like all of my other time trials, by heart rate.

I started hard (but not too hard) and tried to keep everything at a slow boil.  Since I started about 10 minutes after everyone, the trace in my direction was empty.  At the turn around I think I was about 3 miles behind the last rider.  There were no carrots dangling in front of me and no one behind chasing.  I am not saying that would have made a difference, but I can be quite competitive.

This July (2012) compared to last May (2011) – disregard the calories.

I was 11 seconds faster (from 30:32 to 30:21).  This is a new PR for me!  The only think to note is that last year my heart rate average was 176 (MAX 187) and this year it was 172 (MAX 184).  Pretty close but … but I might have a touch more in the tank.  By a touch, I mean I really want 21 seconds!!!

I had planned on riding with the Roadie’s (Butch, Raland, Matt, etc.) after the TT.  I met them at 8AM at Jackson Station.  We went off and a sedate, relatively easy pace.  My legs were aching.  I knew that I would not be able to hang once the pace picked.  I turned tail and tail and decided to ride my own ride.  I rode an easy 25 miles.  Sometimes I actually surprise myself! It was a very good decision! 

Full results can be found at: http://hubcitycyclist.blogspot.com/2012/07/july-tt-2012.html .

My last years TT report can be found at: http://www.powermultisport.com/2011/05/time-trialing-in-mornings.html

McMillan Running Calculator–UPDATED

I have used and written about the McMillan Running Calculator several times.  A quick Google search of my posts mentioning McMillan returns 13..  In my experience, for stand alone foot race predictions it has been spot on.  Now it has been updated with the following:

You asked and we listened. High school coaches wanted the 1600 and 3200 meter races added to the Calculator so in the most recent update, we've added them. Cross country runners and coaches wanted 6K and 12K added so we've added those as well. Military, police, fire and other emergency personnel asked for the 1.5 mile distance that they often have to use as a performance test and ultra runners wanted the 50K, 50 Miles, 100K and 100 Miles so we added them as well (though ultra runs are very hard to predict due to the variation in terrain and environmental conditions).   

You'll also notice that we've widened the Recovery Run, Long Run and Easy Run pace ranges. We found that runners who wear speed/distance monitors were forcing themselves to jump right into the pace ranges whereas those who ran more by effort eased into the paces. So, we widened the range to better match what runners should do - start easy and gradually pick up the pace. Research and practical experience also taught us that while runners at the front of the pack did their easy runs slower than marathon pace, runners at the middle and back of the pack needed to spend more time at around marathon pace (or even slightly faster) so some runners will notice that their Endurance Workout paces should be a little faster.  

Does the Calculator work for you?

Garmin Triathlete Video

I am not the guy in blue.

 

Garmin Presents - The Triathlete: A Day in the Life - New from Garmin EMEA on Vimeo.

RoadID plus Google Voice

I have been wearing a Road ID for a couple of years. While I have not had a serious accident I have had accidents. Just last year I crashed on the bike, split my helmet and cracked my collar bone. Immediately after the crash I was a bit confused. I was with friends and I was able to orient myself quickly. But what if I was unconscious? These are my cycling buddies. I know them very well. We have ridden thousands of miles together. But you know what? I don’t know any of their emergency contact information. This is where the Road ID is very helpful. Almost all of us wear them.

But this year, my emergency contact number changed. I needed to update my information. Road ID does offer an interactive version of their bracelet. You can keep your emergency information up on their servers. The first responder just has to call the toll free number to get your information. For me, that is an extra step and there is a reoccurring fee after the first year.

But I still needed a new bracelet.  But this time I was smart. I used a Google voice permanent phone number. This is a free service from Google that provides a phone number that you can keep forever AND define what numbers it forwards to! Most people use them so that one number can be dialed and all of your phones ring.  You can have your office, home, cell phone, etc. all ring at once. You can alter which phones ring and what times of the day they ring. You can even have different callers forwarded to different numbers. You can alter these preferences at any time. I have a Google voice number for my coaching business. It will ring my cell phone most of the time but you will get voice mail after hours.

So this time I was smart and I got a Google voice number for my emergency contact number. This number will stay with me forever and I can have it forwarded to any number that I want. On top of that I can have it forward to multiple numbers at the same time. This way someone that cares for me will always be able to respond to an accident.

My RoadID – Shut Up Legs!

On top of that, I can change the number for when I travel. When I am visiting my father in Texas I can go on a bike ride and have his cell phone ring.  There is not much help that someone in Mississippi can provide. So I simply change the forwarding number to my father’s when I am visiting.

I believe in having emergency contact information on my body and now that information is more versatile and permanent. I hope no one needs to call my loved ones on my behalf but now they should always be able to get ahold of someone.

Bike Crash – What’s in your medicine cabinet? – REPOST FEB 2011

I have two friends that have crashed in the last couple of weeks.  I wrote this post last year when I took a spill out on the trace.

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No one likes to talk about crashing on the bike.  It happens.  You need to be prepared.  When you are hurt and limping around you don’t want to have to go to the store and find the stuff you need.
I have been wanting to write about what to have on hand but you just don’t do that without being prompted.  Someone, somewhere would crash and I would be blamed for the bad mojo.
First, if you are hurt beyond superficial cuts, scraps, bumps or bruises please seek medical attention.  Play it smart.
You have that horrible sound of metal and carbon hitting the pavement stuck in your head.  You just had a tumble on the bike and you have some bumps and bruises and probably some road rash.
Okay, lets take a look in the medicine cabinet:

1. Road Rash – Abrasion (How to treat) - The first thing that you need to do is print out this pdf.  Next read it.  Put it in you medicine cabinet.  Do it right now, I’ll wait.  There, you are already more prepared than before.  I feel better.
2. Acetaminophen / Ibuprofen (Tylenol, Advil) - You probably have this on hand.  It is a pain reliever / fever reducer.  You do not want to use aspirin in this case because of the blood thinning qualities.  Take only the recommended doses.

generic acetaminophen

3. Pain-relief cream (aspercreme) – You rub this into the bumps and bruises.  It will take away the pain.  Even better if you know a PT and can get the acetaminophen pain relief cream (prescription).  DO NOT RUB THIS INTO ROAD RASH!

generic aspercreme

4. Topical Antibiotics (Neosporin) – After cleaning the wounds and abrading rash you want to goop up the area liberally with the antibiotic cream.  And I do mean liberally.

topical antibiotic ointment

5. 2nd Skin type breathable Gauze (Adaptic, duoderm, tegaderm) – This is a breathable gauze to drape over your road rash.  Buy this stuff online.  It is much cheaper online and you don’t want to be wandering around a CVS late on a Sunday night.  It can be very difficult to find locally.  I got lucky a while back and found several boxes of the following on clearance.

2nd Skin type breathable gauze.

6. Ice packs – This will help with the swelling.  You can use anything that you want – frozen peas, plastic ice bags, etc.  I found the following a few years back.  I bought 4 sheets.  That way I can have two in the freezer while I have two on my body.  They thaw pretty quick so I rotate often.  These ice sheets will conform to just about any body part.

ice sheets

ice sheets – close up

Me with ice sheet on shoulder

7. New helmet – Even if the helmet looks brand new, YOU MUST REPLACE IT.  They are designed to take one impact, that’s it, nothing more.  My most recent crash sent me head first into the pavement.  I had a palm sized red area on my forehead and the top of my head.  The helmet spread the impact over a wide area and saved my noggin.  I have no doubt that I would have received some form of brain trauma if I had not been wearing a helmet (and wearing said helmet correctly but that is for another post). 
I am an opportunist.  I buy things when they are on sale and don’t necessary wait until I need them.  I found this helmet a couple of months ago for a very good deal (with coupon and free shipping).  I have kept the new helmet in a dark closet since I got it – they do have a shelf life.  However, I am glad I have the helmet on hand.  I will not ride my bike without one.  I have cracked two helmets in the past 4 years.  Better to crack a helmet than my head. 

helmet new in box ready to go

Bike crashes happen.  Be prepared.  Stock the medicine cabinet today.