Showing posts with label Golden Gran Fondo. Show all posts
Showing posts with label Golden Gran Fondo. Show all posts

Wednesday, June 24, 2015

Golden Gran Fondo

This is a bit late, but hey late is better than never!

One of the benefits of being a Brand Ambassador for Pactimo was that they provided a free entry into the Golden Gran Fondo. Pactimo is based in Denver and this was their local race. It would also be a great opportunity to actually meet some of the Pactimo folks and other Ambassadors’. This combined with the fact that this would allow Becca to get some training miles on the Ironman Boulder Bike Course as well an opportunity to swim in Boulder Reservoir it seemed like a no brainer to book some time off of work and make a long weekend of it.

After reviewing the course descriptions I decided on the Medio route, 63 miles with 7600’ of elevation. This was the middle choice, the shorter one was 20 miles and Becca opted for this and the longer one 97 miles had nearly 11,000’ of climbing, this proved at the end of the day to be a wise choice all round!

We were fortunate enough to be staying with friends in Golden itself and the morning of the Fondo we rolled to the start line all of one mile! We met up with the Pactimo folks and a couple of other Ambassador’s from the area. We chatted until it was time to wander off to the start line. While waiting I realized I had forgotten my phone so I zipped back to the house to grab and used the back streets to get back to the start line with literally a minute to spare! I could hear the national anthem playing as I arrived back!

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The Medio Route was basically three loops, up over and around Lookout Mountain back into Golden, then through Golden Gate Canyon State Park for a figure of eight and back into town again. At a high level it was two climbs but of course in reality these comprised lots of smaller climbs with false flats and on the flipside sweeping descents interspersed with switchbacks…oh and some gravel!

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The climb up Lookout was uneventful, I was at the back of the pack due to the phone issue but I soon started passing people. Becca was behind me but not by much and the climb to the top was over in just under 5 miles. The climb up Lookout was a timed section, each distance had a specific section and prizes were awarded for the fastest rider. The climb was nothing too onerous or strenuous, the roll back into town was pretty fast and as the road was unknown I took it fairly easy. We rolled through the first Aid Station and topped off our water bottles. Shortly after we were back in town and Becca peeled off as her 20 miles was done.

From looking at the elevation profile I knew that the next section was basically four summits over 23 miles and then a run down to the finish with a quick climb in the middle, with that in mind it was all about pacing. The climb up through Golden Gate was the first climb, it was pretty remorseless and I was happy to take a breather when I got to the top! It’s actually classified as a Hors Categorie, well you know, without classification…as such!

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The Golden Gate Canyon climb

The clock had just past the 3:00 mark. From here there was a quick descent into the next Aid Station at the 33 mile mark. I didn’t linger any longer than I needed to and so I headed out and through the start of the second timed section. It started of fairly easily although the road was pretty “dirty”. The road got cleaner after a mile or two and the pretty easy disappeared as a serious of relentless switchbacks and grade that went from 7% to 9% to 13% had me dismount (as well as a couple of other folks I saw) and pushing my bike up!

Luckily I remounted just in time to save the indignity of having an official photo of me walking!

I finished the timed section and then enjoyed some of the downhill that I had dragged my ass up! Even the unmade road section was ok! The loop closed and I found myself back at the prior Aid Station with 20 miles left and in my mostly a downhill ride! In my mind…ha ha ha!

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After a nice rollout from the Aid Station there was a gentle climb followed by a steady twisty descent for 6 miles or so. At the bottom we turned a corner and the blacktop disappeared, the road changed to gravel and turned up as far as you could see.

I rode some, not much but some and I walked lots, a few people passed me and some of the other folks walking were just walking faster and pulled ahead. If I had thought that the other sections were tough this proved to be the hardest 2 miles of the day, pushing a bike up gravel on a 16% was, at best, sucky!

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Gravel up and down!

That said like all bad things it eventually ended and I was treated to hair raising gravel descent for 2 miles where I may or may have not being saying aloud “don’t crash…don’t crash” and would have felt much happier on my mountain bike with tires that measure 63mm vs my skinny road tires that measure 23mm! Luckily I didn’t crash and this section ended. From there it was a roll back out of Golden Gate Canyon Park enjoying the full width of my lane with some very patient drivers!

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A left hand turn and I was back in town and over the finish line with 64 miles on the clock in just under 5:30!

The finish line area was very chilled with a beer garden, someone giving free ROLFing and a bike park. Becca and I availed ourselves of all three and hung around for the awards chatting to the Pactimo folks and other cyclists! There was a real family feel with kids hanging out with parents and just great overall atmosphere!

They started to give out awards to Piccolo riders and Becca had won not only here Age Group but she was the overall female winner! She’s a badass!

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After the awards we hung on for the Raffle, it was actually great not to have anywhere else to be and the ability to just hang out on a sunny day in park with a bunch of other likeminded people was such a treat that we didn’t want to leave and miss anything. Hanging around to the end proved a wise move as we both won raffle prizes which was a great way to round out an excellent day!

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Beer; it effects people differently!

Overall I was pleased with my ride, I had put in 7 weeks of solid training following a TrainerRoad plan and the high intensity workouts certainly helped with the climbing and distance on the day, the only real downside is that you don’t get to work on you bike skills. I am a wary descender at best and that is something that is only improved through doing!

As for the event, it was very well run and supported, there were only 280 or so riders across all three distances and as you would expect they strung out very quickly so you didn’t feel cramped in etc. This is one of a series of rides across the country and from what I have heard this one was one of, if not the, hardest. Certainly there were riders coming in 3-4 hours after I had finished! Well run with that local grass roots feel, if you see one in your area I highly suggest you sign up!

Lastly a big thank you to Pactimo, for not only sponsoring me and the free entry but also for sponsoring this event, like I said it has that grass roots feel and it’s from these events that the next and future generation of cyclists will come from.

Chapeau!

Saturday, June 20, 2015

Golden Gran Fondo (GGF) Week 8

After basically a week off including driving to Golden Colorado, I was back on the bike Saturday. The drive took a day and a bit. We left around 6pm on the Thursday night and got as far as Mesquite NV, about 375 miles. Arriving and diving into bed around 1am. Back on the road the next morning we drove for most of the day arriving in Golden at the end of the day…another 660 miles!

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On the Saturday Becca and I headed out to the Ironman Boulder course so she could get some ride time on the course and get a good understanding of what the “hills” were like and how things would shake out at altitude.

The course comprises of basically a top heavy figure of eight. The top loop is ridden twice and the bottom one once. For this ride we would just head out from the reservoir and T1 for 45 minutes and then ride back, I missed the turning through and ended up turning around off course.

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The next day was the Gran Fondo and we didn’t want to overcook it so that was it for the day and the week. The good news was that the mostly forced rest had let me knee recover and things felt pretty good. There seemed to be little effect from the altitude, we were hanging out around 5500’ and the Gran Fondo would go as high as 9000. I’ve been at altitude several times and have suffered from sickness only once but I was at 13,000’ so I was expecting no issues.

Sunday, June 14, 2015

Golden Gran Fondo (GGF) Week 7

Eased right off this week. A bit on the trainer at the start and a bit of climbing on Sunday, all the days in between I was foam rolling, using my Compex and Body Buffing my legs as much as possible!

Monday; Off!

Tuesday; just couldn’t stay away! Caltech 30 miles with a 30 minute/8 mile warm up, so yeah 38 miles

Wednesday; West Vidette 20 miles. 45 minutes of aerobic Endurance riding ranging from 50-80% FTP. Additional 30 minutes easy spin

Thursday, Friday and Saturday; Off!

Sunday; joined Becca and rode a couple of local hilly loops. 30 miles. First ride since Wednesday as babying a pissy knee/quad and I have the Golden Gran Fondo in a week. Leg felt 80%. Rode a couple of the hills hard to see how it felt and grabbed a couple of personal KOMs for the day so happy with that. ISM saddle is working well and I can sit in the drops for mile after mile without issues! 

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And that was it for the week. Very easy and big step back with only 90 miles, lots of focus on rehabbing my knee proactively as it’s not going to get better by itself!

Sunday, June 7, 2015

Golden Gran Fondo (GGF) Week 6

Writing this in hindsight gives me the opportunity to facepalm myself. As noted last week my knee was getting pissy so instead of easing off what did I do…pile on the miles and made sure that they were all on the trainer! d’uh! Here is the week:

Monday; Black 18 miles. Endurance ranging from 50-80% FTP

Tuesday; Caltech 35 miles. 3 sets of 3x3-minute Attack & Recover intervals with very short, 1-minute recoveries between intervals & 4-minute recoveries between sets of A&R's.

Wednesday; Coliseum. 25 miles. 90 minutes of aerobic Endurance ranging from 50-80% FTP. Legs were a bit tired and right knee was a bit sore

Thursday; Cotter. 31 miles. Cotter consists of 6x9-minute sets of varied VO2max/Anaerobic bridging efforts ranging from 105-135% FTP. The bridging bursts range from 30 seconds to 2 minutes in duration with varied intervals at Sweet Spot/Threshold in between (90-100% FTP). Recoveries between sets of intervals vary by trading duration for intensity over the course of the workout.

Friday; off. Oh. Thank. You!

Saturday. Dana. Dana is a beefed up version of an old standard, Over-Unders, and consists of 5x9-minute intervals spent well above FTP for a minute at 120% FTP or slightly below it for 2 minutes at 95% FTP. Recoveries between intervals are 6 minutes long

Sunday; Black/ISLAGIATT/30 min free. 60 miles on the trainer! 60 min warm up with some technical issues and general futzing about with Zwift, after its third crash I gave up! Next 120 minutes @thesufferfest ISLAGIATT, felt strong throughout the whole ride Sensors dropped again during one section. 30 minutes/5 miles easy cool down at the end. 60 miles on a trainer = 75 on the road right!

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Total for the week 201 miles so a tint increase in mileage. Knee is really not happy now and I am going to ease right off and see how I feel.

Sunday, May 31, 2015

Golden Gran Fondo (GGF) Week 5

Another big week to finish up the month but a step back from the previous two weeks. With hindsight I got a bit carried away with the accumulating mileage and now my knee is pissed at me. It feels very similar to the issues I had back I February when I was piling on the running miles and with such a big jump in cycling I am sure it’s teetering on the edge of over use. With that said, here is the week:

Monday; off. Nailed it!

Tuesday; Triple Divide 28 miles. 3 sets of 3x3-minute VO2max repeats at 110-120% FTP with equal, 3-minute recoveries between intervals & 10-minute recoveries between sets of repeats. Standing climb in lowest gear for intervals. First try of ISM Adamo Attack saddle.

Wednesday; Black + 20 mins extra. 22 miles. Added extra to finish off Giro Stage on TV. Endurance ranging from 50-80% FTP

Thursday; West Vidette.  35 miles. 6x8-minute "hard start" intervals starting with 1 minute all the way up at 130% FTP followed immediately by 3 minutes at 97% FTP and concluded with 4 minute at 94% FTP. 5 minutes of recovery falls between each interval. Extra 5 mile warm up and 4 mile cool down.

Friday; quick road ride. 22 miles. Easy out. Fast loop around Underwood and pushed hard around the lake for a Crit lap. 100 miles on the ISM Attack 

Saturday; Mary Austin. 32 miles. 3 sets of 2x10-minute intervals consisting of 2-minute steps up from 95% to 100% to 105% FTP and then back down again. Rest between intervals is a brief 60 seconds while the recovery between the sets of stepping intervals is 5 minutes. Sensor drop out and then saved file restarted which is next 3 mile ride. Extra 3 mile warm up to start. Second Max effort per set was standing climbing.

Sunday; Road Ride. 56 miles. Three times round the same loop. Went for consistency overall with a goal of sub 3:30 56 miles. Pushed hard on some of the sprints and climbs and spent as much time as I could on the drops.

Total for the week 196 so a bit of a drop off vs the prior two weeks.

For the month I hit 826 miles on the bike by far my biggest month ever with just over 50 hours as well as the World Run at the beginning of the month for another 2 hours and 14 miles

Overall total 841.69 in 52:27:34

Monday, May 25, 2015

Golden Gran Fondo (GGF) Week 4

Building on the back of last week this week just got bigger. Albeit only be a smidge but bigger is bigger and it done with one less day riding in the week, here is how it shook out;

Monday. Rest. First day in nine and only the second on this moth to date

Tuesday. FTP Test. To be honest I was disappointed my FTP increased by a only one point! I am always torn by these test to ride the line which will result in a minimal increase or to go all out which it doable for the 2 x 8 minute test but then is not sustainable especially when getting into the longer rides. Still that said it’s only Week 4 so I have plenty of time to go. I extended the warm up and cool down to make it last 20 miles. I am finding that I need to have at least a 5 mile warm up to hit the ground running when I get to the first set of intervals, this is the same for most of the rides.

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Later in the day I rode the new Sufferfest Downward Spiral, lots and lots of intervals and another 20 miles.

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Wednesday. Pyramidial. 24 miles. 40 minutes of Tempo with varying intensity every 5 minutes. Additional 23 minutes easy pace to see the end of Stage 7 of the Giro.

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Thursday. Smith. 25 miles. Smith is 6x10-minute intervals set very close together that all hover very close to Functional Threshold Power (FTP). I only managed 5 intervals, just ran out of time, #3 and #4 were standing climbing.

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Friday. Sufferfest Elements of Style and ES20. Practicing on form and power.

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Saturday. Mary Austin. 30 miles. 3 sets of 2x10-minute intervals consisting of 2-minute steps up from 95% to 100% to 105% FTP and then back down again. Rest between intervals is a brief 60 seconds while the recovery between the sets of stepping intervals is 5 minutes. V3rY H@rD!!!!

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Sunday. Outside yay!!! 75 miles…well ok 74.97! Nice easy start was foiled by 20 miles of headwinds. From there it was some fastish flats along PCH and a big climb up through Mulholland. Nice quick descent down Decker and then a couple of pushes to get home. A bit longer than planned but it's all good! Practicing descending in the drops and I have to say it's easier than on the hoods! Who knew!!!

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215 miles for the week and 620 for the month crushing my goal of 600 with a week left...maybe I can hit 850?!?

Monday, May 18, 2015

Golden Gran Fondo (GGF) Week 3

Week 3 is in the bag and as expected it was a big one. I continued with the TrainerRoad 8 Days in California challenge completing it on Saturday. Here is how the week shook out;

Monday. 28 Miles. Princess Stage with 5 KOM including steep ascent in last stage. Short sprint in first third. Fell off the back during the middle climb. Clawed my way back to front group and finished mid bunch. Legs pooped from yesterday's triple! Added an extra 8 miles riding tag-a-long with Becca as she finished up a brick.

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Tuesday. 25 Miles. Only one KOM. Several intermediate Sprints and fast flat run in to the Finish.

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Wednesday. 26 miles. 3 intermediate sprints and 4 KOMs, fast tailwind finish. Easiest day so far...which is good as legs are feeling it for sure, 176 miles in last 5 days. 

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Thursday. 15.6 miles. Short hard TT with extended warm up and easy cool down.

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Friday. 35.1 miles. Two big climbs and lots of intermediate sprints to keep up with the GC Leaders. Mechanical at the hour mark but caught up again. New 40k PR.

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Headed out to the Amgen Tour of California to hang out with the SkratchLab guys at the expo. A windy and chilly day but had lots of fun!

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Saturday. 25.3 miles. 8 Days in California. Final Day. Lots of surges and sprints! Total count for the week 205.3 Miles 810 TSS.

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Sunday. 47.5 miles. Got out later in the day as Becca and I were at the last day of Amgen Tour of California to hang out with the SkratchLab guys at the expo. Again lots of fun!

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A mix of rolling hills, flats and climbs. Hilly and windy to start. To become a better descender I need to ride down descents so I hit one of the biggest drops around here and hung on! Fast and flat 10 miles to a long climb home. Good ride...longer than planned but oh well!

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So for the week:

8 workouts, 209.11 miles in 12:21 I missed my strength work (again), which I need to do otherwise it will come back to haunt me! I am really happy with the progressive build of the mileage. I am not going overboard with it. One more build week and then a rest week.

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I am at 415 bike miles for the month so I am still on track for somewhere north of a 600 mile month.

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I have a FTP test tomorrow so I hope to see an uptick from my current level of 206. It’s basically the same ride as I did on Thursday and I was able to hold 218 for the first section and 225 for the second…we’ll see!

In case anyone is interested all screenshots are from SportTracks.

Monday, May 11, 2015

Golden Gran Fondo (GGF) Week 2

A full week back on the bike and the miles are accumulating quickly. This week was the start of the TrainerRoad 8 Days in California challenge so I slipped off my training in the latter days. It will finish up next Saturday and the I will just slot back into the plan. So here is how things broke down;

Monday. The Sufferfest Elements of Style, always good to work on form and develop good habits.

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Tuesday. TrainerRoad Glacier. 3 sets of Anaerobic capacity intervals; 5x2-minute efforts at 130% FTP with 5-minute recoveries. 6-minute recovery valley, 5x1-minute repeats at 150% FTP with 3-minute recoveries. 6-minute recovery valley, 5x30-second bursts at 180% FTP with relatively long, 3-minute breaks between them.

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Wednesday. TrainerRoad West Vidette. 45 minutes of aerobic Endurance riding ranging from 50-80% FTP. A couple of stops futzing with cleats as they slipped, they need replacing.

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Thursday. South Guard. 5x12-minute sets of 30-second steps which rise by 3% until 115% FTP is reached. Then, you'll step back down via those same 3% steps until you've descended to 91% FTP. The second ascent will only take you to 106% FTP before again stepping back down to 91% FTP. Recoveries between intervals last 4 minutes each. Switched to Tri shoes and felt better, reinforces need for new cleats and/or review of road shoes. This was hard but doable. Dropped off my bike at Wins Wheels for a tune up.

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Friday. Off. Like. A. Boss!

Saturday. 8 Days of California. Day 1 of 2015's 8DC is a pan flat course which includes 3 intermediate sprints on the way to a spectator-friendly set of 4 finishing circuits including 6 turns per lap and culminating in a final, all-out sprint effort. Picked my bike from Wins Wheels, shifting is so smooth now! Also fitted some new Speedplay cleats…so much better!  I changed things this time and went with their new Walkable cleat, review to follow.

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Sunday. 8 Days of California. Day 2 of 2015's 8 Days in California is a course that rolls substantially over the first half of the course and flattens out into a sprinter-friendly finish over the latter half. This course includes 3 intermediate sprints as well as a single KOM/QOM. Once I had finished this ride I went out on the road with Becca and added another 36 miles and after that jumped on my Mountain Bike and tagged along on Becca’s brick run. It was a good cool down ride!

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In contrast to the regular TR ride the 8DC rides are proving to be challenging simply due to the fact that is minimal downtime, you can see that in the images above.

So for the week:

8 workouts, 168.94 miles in 10:25 I missed my strength work, which I need to do otherwise it will come back to haunt me!

Still on track for somewhere north of a 600 mile month.

In case anyone is interested all screenshots are from SportTracks.

Monday, May 4, 2015

Golden Gran Fondo (GGF) Week 1

With Leona Divide in the rear view mirror I am on the downswing for serious running events this year. I have two more races on my docket, actually paid for registered races. I am not making the same mistake as I did with Sean O’Brien 50k. These include the Wings for Life World Run on May 5 and the Born to Run 0k on May 16th. So this was the first week of training for the Golden Gran Fondo next month and I was back on the bike and the trainer with a vengeance.

Due to time restrictions I opted to go with a TrainerRoad Build Plan 2.0. I used the 1.0 plan last year prepping for the L’etape and this time decided to go with their 2.0 plan which has longer midweek rides. So this is how the week shook out;

Monday. Kettle The plan actually starts on the Tuesday but I had the chance to ride out on Tuesday so I switched around. For the sake of description I will copy the instructions from the ride; 4x15-minute intervals that step up from 15s @ 160% FTP to 30s @ 153% FTP to 45s @ 147% FTP and finally to 60s @ 140% FTP before stepping back down in duration. Recoveries following each interval are 3 times as long as the interval itself and recoveries between sets of intervals are almost 4 minutes long.

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Tuesday. I rode a local loop and added an inner loop to get 20 solid miles. Super windy day. It’s been a while since I have had time on my bike and it shows. I am a bit twitchy and the wind didn’t help. Time outside is going to be crucial!

Wednesday. I got a core workout in and managed some time on the TRX at the gym at work, I really need to do more of this. In the evening I rode for an hour. Black, Black is an hour of aerobic Endurance ranging from 50-80% FTP.

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Thursday. Miter. 3 sets of 2x10-minute Criss-Cross intervals at 97-99% FTP during the 2-minute valleys and 108-112% FTP during the 30-second surges as each interval criss-crosses your FTP never straying far from it. 1 minute of recovery separates the intervals and 5 minutes of recovery separate the 3 sets.

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Friday. Technically off but I jumped on my Mountain Bike and tagged along with Becca while she ran for an hour, nice easy miles on 2.2” tires!

Saturday. This was actually a “Free Ride”, something of my choice. As I knew I was running the World Run on Sunday I moved Sunday’s ride, Trojan to this day. Trojan is 6x10-minute intervals largely at 95-99% FTP but they're littered with 5-second neuromuscular bursts between 150-180% FTP. All recoveries between intervals are 3 minutes long.

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Sunday was the World Run and after only 3.5 hours of sleep it basically killed the rest of the day and Becca and I took a well-deserved day off!

So for the week:

8 workouts, 142.91 miles in 10:48 including 30 minutes of strength work. I am looking for somewhere north of a 600 mile month so this is a good start.

In case anyone is interested all screenshots are from SportTracks.