Return to Crit Racing

This morning I did the criterium at Tech Park in Bentley.

I chose to race in C Grade. Many people said I should do B Grade, but as my first race back after TOMR and only my 3rd crit, I was comfortable doing C Grade. I knew I would be one of the stronger riders, and I approached the race with the intention of getting first place.

I was very pleased to see that my cornering practice is paying off. Last time I did this course (a year ago) I was getting dropped on the corners. This time, I was dropping everyone else. After a few laps of having to slow down behind other riders in the corners, I made sure I was on the front for the corners, which meant that I was on the front for about 80% of the race. But I was setting the tempo, cornering well then easing off a little. Hopefully the rest of the field was having to work hard to catch up after the corners!

After 25min we got the signal that there were two laps to go, and one of the SPR girls took off fast. The pack followed. She got a gap of about 30m, but I wasn't too concerned as she was not strong at cornering. After the fast downhill corner, I sprinted up and caught her on the back straight. She looked back and saw me sitting on her wheel. I passed her going through the next corner, and I knew she was tired after her break so I just sprinted from there. Put the power down, got a big gap, gathered my breath, then up a few gears and out of the saddle for the last 200m to the finish line. After a couple of recent sprints where I have been pipped on the line, I wanted to make sure I had this one in the bag.

A new highest max HR as I crossed the finish line and normalised power for the race just below my threshold. It may have looked like I was taking it easy from the sidelines but I was working!

B Grade next time......

Thanks to Brad Hall, who sponsored the prizes for the women's categories. Also thanks to SPR and RCCC for organising at great event.

Tour of Margaret River - race schedule

The Tour of Margaret River starts today. It is a four-stage race over three days.

The first stage is a team time trial, our team starts at 3:20pm. We will do two laps of the course for a total distance of 25km. It is mostly flat with a few undulations.

The second stage is at 8am Saturday morning, a short road race. Again it is two laps, the total distance is 32.6km. We should be done in an hour.

The third stage is a kermesse, which is a short course that you do lots of laps of. The distance of the kermesse is around 30km, which is 8 laps of the course. The kermesse is also on Saturday morning at 11am. The first three stages are all based around Cowaramup town.

The final stage is a longer road race, 75km from near Cowaramup to Augusta. It is on Sunday morning starting at 8am.

Hall Cycling Training has five teams entered in total. Three female teams, including the Pink Unicorns, and two male teams,  including the Unicorn-Specialized Racing Team. It will be a fun weekend of racing and comraderie.

State Team Time Trial Championships

The state team time trial championships were held today in Pinjarra. We entered two Hall Cycling Training teams and two Unicorn Racing teams, which resulted in the biggest women's field to date: seven teams in total. There was strong competition for the three podium positions.

The Hall and Unicorn teams were finalised about two weeks before the event. I was teamed up with Tracie Dawson and Liz Nathan. The three of us had all ridden in the UWCT in Italy in September and we knew each other well. We were reasonably well matched. And we all lived within 5 min of each other, which made it easy for team training sessions.

We did two training sessions together as a team. The first session we tried lots of different methods of rolling paceline, doing very short turns (basically continuously rolling), very long turns (up to 5 min) and moderate turns of 30 sec to 2 min. We decided the last option was the best. We also practiced rolling in both directions, which was really helpful for the event as it was an out-and-back course with a cross wind, so the wind was coming from different directions each way.

Our second training session we focused on working together and riding as a tight bunch. With TT bikes we were a little more nervous riding close to the bike in front. Our training sessions paid off though, as today we were riding as a nice tight unit. That may have had something to do with the fact that we were working on our limit in the wind, looking for every bit of protection we could find!

I was really happy with the way we rode today. We worked well together, communicated, checked in with each other, and enjoyed the experience. On the way out, we started at a sprightly pace of 40kph - with fresh legs and a tail wind! We did fairly even turns on the front on the way out, although I started to shorten my turns as we reached the turnaround point because I was on the limit of what my legs could manage!

Just before the turnaround point there was a stop sign, with marshals controlling traffic. Unfortunately two cars passed us just before the stop sign. Then of course they stopped. Which meant that we had to slow down to almost stationary. It was only about 200m further on to the turnaround, so we did those 200m much slower than if we hadn't been stopped. Then at the hot dog turn / U turn our cornering skills on TT bikes were put to the test and one teammate almost rode into the dirt. It wasn't until after the stop sign on the way back that we regrouped and got back into the rhythm. Our problems on that part of the course would have added at least 30 sec, maybe longer, to our time.

On the way back, we had a cross head wind. Not my preferred conditions! Lucky for me I had two strong teammates who did almost all the work on the front on the way back. At least my short 10 sec turns would have given them a brief respite. And drafting behind two is easier than drafting behind one!

For the last 5km, Liz got on the front and was riding at a strong steady pace, with no sign off pulling off. Tracie and I were clearly not in a state to argue with her. We saw the 1km to go marker, then just before the 500m to go marker Tracie pulled to the front to relieve Liz. By this time, my legs had a chance to recover and I knew we only had the last sprint to go, so I went straight past Tracie and started accelerating. I thought I was accelerating slowly enough to pull the others with me, but I must have had fresher legs than them, because I looked behind and I had gapped them by about 10m. I eased off and kept looking behind until I saw Tracie come up alongside me and we crossed the finish line neck and neck.

Unfortunately in my excitement or delirium post-race I deleted my Garmin ride �� I do know that we averaged around 37.7kph for 29.6km, and our time was 49:34. I'm stoked with that, definitely so much faster in a team than an individual event. Also we probably would have been sub-49 min if not for stopping for cars.

Next weekend there is a 2 person time trial event, so I get another chance to practice my TTT skills! ����

Thanks Tracie and Liz for a fun ride and for being great team mates! And well done Peel District Cycle Club for a great event.

Lessons Learnt and New Experiences

Things that I have learnt / discovered on this trip:

1. Mountains are hard.

2. To effectively climb mountains requires a good power to weight ratio. I have not enough power and too much weight to be competitive in this environment (Europe). I need to lose at least 5kg and increase my power threshold.

3. To ride mountains, get into the easiest gear as early as you need to (for me, when the gradient is higher than 6%). Start at a power level below threshold that you can maintain for 2 hours, and use your cadence to adjust your power output to remain within this level. Enjoy the scenery. You'll have plenty of time to look at it.

4. I still love Italy and the Italian attitude. Unconcerned with rules and authority yet steeped in tradition that would be unquestionable to violate. For example: pasta is a first course, not a main course. Early evening is for socialising and enjoying the day with a promenade or an Aperol Spritz and a light snack.

5. I love Italian food and could eat pasta twice a day without getting bored. I don't love French food. Too much cheese and cream. Not enough fresh fruit and vegetables.

6. I do love my bike and love riding. I like the social/community aspect of it most of all, then the freedom, and finally the sense of achievement and competition.

7. I love my family, friends and community.

New experiences on this trip:

i. Riding up and down four major mountains: Port du Bales (Pyrenees), Allez d'Huez, Passe della Herbe (Dolomites) and Mount Bondone. See (1) above.

ii. Representing Australia in an international event.

iii. Visiting France.

iv. Ticking off some more World Heritage sites: Albi, Avignon, Pont du Gard, Carcassonne, Roman amphitheatre in Orange and the Dolomites.

v. Racing 140km through rain and thunderstorms, riding 20km down a mountain while shivering uncontrollably and unable to feel my hands. Climbing my first mountain (and my second, third and fourth). And finishing fourth female. Thanks, Val d'Aran Cycling Tour. It was a challenge, a learning experience, humbling and character building.

vi. Adopting macciatto as my coffee of choice. It works in Italy where the coffee is good, but in Perth where the coffee is questionable ... Sometimes the extra milk and chocolate sprinkles are needed to disguise the flavour!

All in all, it has been a great experience. Not exactly a relaxing holiday, but a good break and an amazing experience. 

Now to lose those extra couple of kilos, and get back into a training routine in Perth. I definitely want to do the UWCT again, but next time I want to be more competitive - in the middle of the bunch rather than at the end! 

Food and Drink of Italy - A Photo Story

Vino rosso

Deer carpaccio

Spinach gnocchi

Tiramisu

Hot chocolate (incredibly rich and thick)

Cafeteria style food - Italian quality

Prosecco and chips

Gelato

Aperol spritz and a snack

Pizza and Coke

UWCT Road Race - Race Report

It was an early start on the morning of the road race. After being jittery and nervous at the start of the race in Vielha, I decided I needed to do a warmup before the final. So I was up at 5:30am for a 30 min warmup along the river bike path. Feeling more relaxed and prepared, I had breakfast, got into my green and gold kit, and headed to the race start.

We started in our age groups, from oldest females to youngest males on the long course, followed by those doing the shorter course. My age group set off second, at 8:02am.

We started from the main Piazza, with about 200m of cobblestones to navigate first up. I missed clipping in off the start line, very embarrassing, and by the time I got both shoes in, the rest of the pack was 100m down the road. Not good. Another Aussie was also slow off the mark, so we had to chase for the first km or so to get back onto our group - they were on a mission! Not an ideal start to the race.

We caught the group in front of us quickly, and things then settled down a little ... For the next 9km anyway.

Then we turned right, and the business of the race started - we were onto the first climb.

I stayed with the group for, oh, the first 500m or so up the climb. About three of us dropped off quickly. I was working above threshold but within myself, as I knew if I could stay with a group over the climb it would be much easier on the flats. After about 5-10 min, my group had truly pulled away from me. I then started getting passed by the men's groups coming from behind. And they were much faster. My main objective was to stay out of their way and not get knocked over! By this stage I had realised that I was in the "slow lane" and I was working at a level I could maintain up the climb.

We reached the "top" of the climb, where there is a countdown for the last 300m and it goes downhill. But, as I had been warned, it then kicked up to about 16% for a few hundred metres. That is what I'd been saving my energy for!

Going downhill, I was still taking it relatively easy around the hairpins. I was also quite nervous with lots of guys passing me going at least 20kph faster than me and not leaving me much room. Then we passed a crash where at least four riders had gone down, they were lying all over the place looking dazed and at least one had totally buckled the wheels on his bike. Now I was really nervous and continued descending like a grandma, trying to stay out of the way of the fast guys but also keep away from the edge of the road and force them to leave me enough room. Too much fun.

Finally I got to the end of the descent and turned left onto the highway for the 40km flat section. There was a group of about half a dozen guys that I got onto the back of ... For about 1km. I kept dropping off the back and sprinting to get back on, and eventually gave up. By this time, I had realised that Race Plan A was out the window. I reverted to Race Plan B, which was simple: enjoy yourself.

Along the flat, several groups passed me but they were too fast for me to latch onto for long. I figured I would be riding alone unless someone took pity on me. Luckily it was a beautiful day, the sun was shining, there was little wind, and I could enjoy riding on a smooth two-lane highway with no cars ... And now no other crazy fast riders passing me either!

Although I was enjoying myself, I wasn't dawdling as in the back of my mind was my goal/hope to complete the race in under 5 hours. As I was motoring along the flat, a lovely Aussie gentleman in the 60-64 years category came by and asked how I was going. He wasn't particularly racing either, so we rode together and chatted for the next 15km or so.

After a toilet stop at the base of the second climb, we started up together. We rode about 3km of the climb together, then he pulled away from me and I never saw him again ... I'm sure its because he was riding a compact chain ring with 29 tooth gear on the back :p

I stopped briefly at the feed station at the top of the second climb, to have a Coke and put on warm layers (arm warmers and gilet). It was a fast descent, with sweeping bends for the most part, until a few hairpins at the bottom. I relaxed a little, taking up the whole road, with no more fast guys passing me.

Then a left turn back onto the highway and, wow, only 10km until the base of the last climb.

I had been eating energy chews on the flats and drinking carbs, but with 80km and two mountains under my belt I was starting to feel a bit tired. Nevertheless, I continued to ride at a respectable pace back to the base of Mount Bondone, picking up an Austrian guy along the way.

I stopped again at the feed station at the base of mountain - two cups of Coke and this time taking layers off. I was glad I had already Mount Bondone during recon, as it helped mentally and emotionally to know what was coming and know I could make it.

It was a long 20km. Each km takes a long time to tick over when you're doing an average speed of 9.6kph. Particularly when your Garmin keeps cutting in and out due to low speed and mountains getting in the way of  satellite signals. However, I'm proud to say that I passed more people on that mountain than at any other part of the race. I estimate I passed at least 15 people up the climb. My legs were still feeling good. The things that were holding me back were (a) sore lower back (b) shooting pains in my toes from rubbing on my shoes, which went up my calf when I got out of the saddle and (c) thinner air making it harder to breathe.

A couple of times in the last 8km or so I started to get quite emotional and slowed down a little to compose myself and get on top of my breathing.

Finally, surprisingly, I saw the sign for 500m to go. Then, the finish line. And Kalvin waiting ready to take the finish line photo! I rolled to a place out of the way, got off my bike, and tried to compose myself. I couldn't breathe, couldn't talk, and was overcome by emotion. It was great to be greeted by a couple of friends from Perth (Liz and Christine) and Kalvin to look after me.

Big thanks to Kalvin for being an awesome soignuer and carrying all my warm clothes, taking my bike, directing me to food, and waiting patiently while I talked to every Aussie I could see - even if I'd never met them before. I had passed two Aussies coming up the climb so it was great to congratulate them when they finished.

The spectators along the course were great, cheering "Australia" and "allez allez" (go, go). The police and volunteers giving direction and keeping the roads clear of traffic also did a great job. I made it my goal to make everyone smile, waving and saying "grazie, ciao".

I really enjoyed the ride and the event. It was terrific to experience representing Australia. I hope to do it again ... But I may need a few more years of training under my belt first. The riders here are on a whole different level!

The race results are at the website:
http://www.winningtimesportservices.it/MainPage.php?Action=9500f8f743d9ce8beb889acc5eb9e06c&Item=4251&IDRoute=8525&G=X&C=F30-34

I am proud to report that I was the slowest female overall, with a time of 5:38 (average speed 20.1kph for 112km). I was second slowest of all riders.

The fastest time was 3:30 and the fastest female was around 4 hours. Incredible.

UWCT Course Reconnaissance - Road Race

The road race course for the UWCT final is 112km long (except for men 65+ and women 45+ who do 58km). It starts in the Piazza Duomo (town centre) of Trento and heads north on the main highway for the first 9km.

We then turn right and head up the first of three climbs. This one, in theory, is the easiest as it is only Category 2. It is only 6km long with an average gradient of 4.7%. However, this climb is potentially the most important for position in the road race. When we start in Trento, we start in order of slowest to fastest - I.e. women oldest to youngest then men oldest to youngest. So as we go up this climb, the faster groups will be coming up from behind and passing us. And after the climb, we have 40km of flat as wet head south back to Trento and beyond for the second climb. So it will be critical to stay with the main peloton over the top of the first climb and as they speed along the flat.

Then, 60km into the race, we hit the bottom of the second climb. This is a Category 1 climb. It is 12km long with an average gradient of 6.5%. The descent from this climb will be very fast, as the bends are sweeping rather than hairpins. It will also be cold, as it is through a forest.

We then have another flat section of approximately 10km as we head north again to Trento for the final climb. Up until this point of the course, my recon has been by car and looking at the course profile only.

The final climb is Mount Badone. It starts right on the edge of the city of Trento. It is an "Outside Category" climb. It is 20km long, with an average gradient of 7.4%. This is the only part of the course I have ridden, and it is the first mountain that I feel I have conquered, rather than the mountain conquering me! Were shall see how I feel after the end of the road race.

It is a mountaintop finish on Mount Badone. At this stage my race plan goes only as far as the bottom of the second climb: try to stay with the peloton. Depending on how that goes, how I feel and how everyone else is riding, we shall see what happens from there.

The photos are from the climb and the top of Mount Badone.