TTT training, Thurs am, 6 at pareto, then intervals at UVic

[Lister Farrar]

All welcome for ttt training tomorrow am, for the provincial championships, July 20-21 in Comox. We'll meet at the usual place at Pareto at 6, warm-up on the way to UVic, then do some intervals to practice technique at race pace.

We'll make up teams from who is there, but you might also think of team mates. There's a pretty good 50+ team shaping up with Ritchie, Chris M., Sig, and John Taylor launching off their Sardinia base; to provincial champions maybe? I can see about four teams out of the women's clinic. And a u15 boys team (Ethan, Lockie, Thomas, Cameron? Sage?), a u19 boys team (Jay, Oliver, Chris Macleod, Chris Hart?), and a u19 girls team if we can find a couple more (Brenna, Penny, Kathleen? Alex?). Jenn, Anika, Glen, Vanessa and Allie, how about that senior title? Michelle, Paula, Kristin and ?

You'll be racing in tt bars, but they are not required for the first few sessions. The main idea will be to figure out the pacing, communication and length of turns.

Why would you want to do this? For one, the ttt, along with the team pursuit on the track, is the essence of team bike racing. How well a team works together is as important as the horsepower on the team. But it also is great training for a breakaway in road or track. It's a better way to do intervals; the motivation to stay with your team and do your pull is huge; easier than on your own.

So whether you do this for bragging rights, paceline skills, just a way to do intervals, or you're on your way to the protour ttt worlds, this is for you.

The workout will start with a few laps at 6-7 out of 10 to get the technique down. Then a few intervals at race pace. For those that want an incentive, we will start at close intervals and try to catch the next team. If your team just wants to work at your own pace, that's ok too. The intervals will be shortish, because you all have great fitness from regular rides and longer stuff. This will be about going fast. Get in touch with your inner TURBO diesel. Also, it allows for making some mistakes. You can rest up and fix it in the next one.

I will start with the first team and drop back through the teams if you want feedback. But mostly you will coach each other.

Who's in?

Race details: Saturday afternoon, July 20, individual time trial, 15-40 km depending on category. Sunday am, July 21, TTT. Course is the same for both, Dove Creek 16 km loop. Mostly flat, wide smooth. (Same as the weekend before at the dove creek omnium). Registration info tba.

[katew]

Very sorry I missed this. Hope to be on the wagon next week.

[Lister Farrar]

Would be great to have you kate. See if you can drag some folks out who are about your speed.

Chris m, Sig and me pushed each other around the ring this am. Stuff I noticed (at least after consulting Sigs garmin) we went faster every interval. I thought I was fading, but the whole team was just going faster. There are tons of things you can work on: riding a straight line on the front because even a shoulder out in the wind for the follwing rider is noticeable. It's easy to pull too long on the downhill grades and then be cooked for the rise. Every tooth on the cassette matters; I need something closer. Fine tuning length of pulls is down to 5 seconds; too long and you're not recovered in time for the next pull. I think this is going to be a regular thing for us . Looking forward to chasing/fleeing other teams. All welcome next Thursday.

[Paula]

I would be interested in this.

I am finding riding 4 days a week is ENOUGH. I am getting tired from the relentless speed you guys keep making me go to keep up. I also don't want to put another day in there as it upsets the balance.. family, work, self...

Would any others be interested in doing TTT training on a Friday, instead of doing the regular Friday ride?

And other women interested who are in my age category? - I'm 48.

Paula

[Lister Farrar]

If Friday's work better for other teams, and you want some tips, I can meet early, say 5:45, and suggest a work out. Then start between the regular groups and see if you can catch them or keep away. I can also start with you, and follow and offer feedback.

[Paula]

well the response to form a 40+ TTT women's team had not been overwhelming, to say the least...
Louise is interested, but is out of town during the week for this week and next.
It sounds like Kate is interested, what's up Kate?

so .... Michelle, Kristen... Lisa - are you injury free yet?


Paula

[katew]

Kate is a big fat chicken who usually must be browbeaten, shamed, duped, or blackmailed into racing.

(all of the above tactics, singly or in combination have proven effective in the past).

She is aware that this attention-seeking, cowardly behaviour is a major pain in the @ss for people around her, not least for those who must deal with her the morning before the event.

This may be more than a small part of why she is no longer married.

[Lister Farrar]

fyi, the junior boys, and possibly girls, are doing another ttt session Saturday at 10 at uvic. Does that work better? Wanna join us? The workout will be 3 or 4 lap intervals, timed, to help show what technique is faster. I can drop back from group to group to give feedback. TT bars not required or recommended, work on pacing and drafting technique first. Speedometers recommended, but not required.

Kate, just tell yourself you are coming to do some intervals and skill work. The compulsion to race will sneak up and bite you on the butt. (When that happens, you probably should get your own campsite and sound-proofed tent. Browbeating disturbs the rv'rs.)

For others all worried about not being the best first time out: there are lots of ways to make teams compatible: longer turns for stronger riders, sit on for the first lap or two until the strong ones get their sillies out, swing off with a strong rider, etc. A good survival strategy also helps ("I WILL outlast this person's obvious, but impulsive, hammer-headed fitness!!!").

Let me know if i should come early Friday.

[Rolf]

I can't be in Comox in July, but I'll come out tomorrow (Thursday) morning to take my pulls with any group that will have me.

My ride schedule's out of whack - but thankfully, at this sunny time of year, there appear to be group rides available seven days a week. (Which almost makes up for the bloody mindless birdsong at 4 frickin' a. m.! Why do the stupidest birds - or at least the ones with the most repetitive, stupid calls - get up first?)

[Paula]

Lister, we have three women together at last count - Kate, Louise and I.

So we still have room for another 40 plus woman - so if you are interested let us know.

It looks like next Monday morning at 6 am would work for us. Would that work for Lister? Are there others who are interested?

Paula

[Lister Farrar]

Ttt Workout update:
*50+ men had almost enough for two teams last Thursday. Couple more this Thursday, and we can split up and have some nice chases.
*U13+u15 did beacon laps friday afternoon in two teams of four. Two strong u13 girls, Sarah and Casey, one strong and extraordinarily cooperative 15 yr old boy, Tallis, plus me. Kinda cool watching them figure out Tallis could rip from the farm to Dallas with the girls on his wheel, then still keep it together the rest of the lap. U15 boys Sage, Lockie and Ethan + Jim P, also figured out the length of pulls, and had the fastest time of the day.
*Saturday the u19 boys did 4x 2 laps around the tues box, getting faster every interval 46 kph at one point!
*Monday am the 40+ women braved the rain and fog at Uvic. Much better at talking to each other than males. Louise is going to be the locomotive, but Kristen had the gutsiest ride. I suspect she will improve the most as she was really touching her ceiling every interval. Kate and Paula working well. They could be awesome in the masters Australian pursuit format too.

Next ttt workouts:
*Thursday 6 am at pareto, all welcome, try to bring riders of similar speed, but if you can't round them up, come anyway
* fri am interested riders can chase their normal group for coffee bragging rights
*fri 4:15pm u-13 and u15s
*Next Tuesday, 6 am 40+ women.

[katew]

Yes, a fine, if rather damp, ride in the fog this morning. I find myself resenting anything that makes me think I should have carried my lights when I know the sun is up before six, dammit.

About midway around the Ring for the five billionth time (or something like that), I thought,

"Jeez, here I am going around in circles again. But at least I'm scrubbing off the *left* side of my tire this time."

Good strong rides from everyone this AM, and the team locked together better with each lap. It was also a good way to blow out the carbon from the weekend's idiocy. I felt like death on a stick climbing up Foul Bay Road but great coming down, although I could have done without the opportunity to do the foxtrot with a bus.

Have booked Seal Bay. I still have absolutely no idea how I came to agree to do this, but think it must be some corollary of the fundamental rule, "never answer the phone when Caller ID says it's Lister."

[Lister Farrar]

Who's coming to blow out a little carbon tomorrow am? Got the junior u19 boys coming. Who wants to chase 'em down? Pareto at 6.

[Lister Farrar]

Sorry if anyone showed for intervals. I had a world record flat (edit: not really flats, more like a short valve) morning. Trying to pump up my rear tire on my rain bike, my floor pump valve wouldn't grab the short stem, and let all the air out. (It was a loaner tube from a club mate on the road, inflated there by borrowed CO2 which seemed to grab the valve that my normally trusty frame pump wouldn't. (No need for Luddite comment here Peter )

No problem, i'll just put in my spare. Pump it up, then valve stem lets go and all the air comes rushing out. Remove tube from another wheel with bearing issues; valve too short. Then tube from road bike; too short. Other wheel on road bike looks like a longer valve. Nope. Where are all my famous repaired tubes? I text Oliver and Chris H; they're riding down from Uvic to loan me a tube. Tube in, Chris says his knees are bugging him, and I shouldn't bother getting wet. Oliver alone soldiers on to do intervals. On his way out, "I'll get your tubes and tires back to you today after I get mine." Aha, I'd loaned out my spares when Oliver got a new 'cross bike that didn't come with road tires and tubes.

Spending the morning shopping for long valve tubes and remounting 4 different wheels. Sigh.

[wonger]

Sooo happy I stayed in bed!

[Lister Farrar]

(Topic renamed to keep ttt stuff together.)

Update on the race: Club Ranking Added

Bryson and I have proposed to Cycling BC to add a club ranking to the weekend. All age and ability placings in ITT and TTT would contribute points to the ranking, including individuals on composite teams.

Categories include for men and women: pro,1,2; cat 3,4; plus age groups u13, u15, u17, u19, and masters 30+, 40+, 50+, plus para categories. Plus a non-championship category for teams that don't fit the championship categories. Mixed gender and age teams welcome.

Club championship:
An overall time trial club champion will be named, based on the overall performance of all categories. 10, 9, 8, 7, 6, 5..down to 1 for every finisher for ITT, and 40, 36, 32, ...down to 4 for every finishing team for ttt.

Bring your age group teams to have the best chance!

Composite teams are allowed and encouraged, and points earned in the ttt will go to the primary club of the individual.

So come out and show BC who's the best club!

[Lister Farrar]

Who's up for TTT intervals tomorrow at 6am? I have about 90 minutes before I have to be at the track for TrackFest at the velodrome.

I propose uvic for simplicity, but am open to suggestions.

[Lister Farrar]

Course map and profile.

Flat (hill is less than 75 feet in 2 km), fast, smooth, wide and quiet.

[Lister Farrar]

The Gauntlet Has Been Thrown in 50+

Got this from John Taylor.

Gulp. What have we done?

Anyone else got a rival they'd like to challenge?

L

From: John Guthrie []
Sent: June 27, 2013 10:56 AM
To: John Taylor
Subject: RE: TTT_July20-21

John, looks like I've got a team together for this, so we're on. Do you have any info?

Thx, John

-----Original Message-----
From: John Taylor [mailto:]
Sent: June-20-13 10:13 AM
To: John Guthrie
Subject: TTT_July20-21

Lister and I were chatting this morning and came up with the following
challenge: IRC vs TS in the over-50 TTT. Losers are domestics for winners at a VCL Wednesday evening race.

What do you think?

JohnT=

[Lister Farrar]

Team update: Still blanks. Fill some in!

Girls

u13: Sarah
u15:
u17:
u19: Brenna, Laura K? Penny?, Kathleen?,
cat 1,2: Anika?
cat 3,4: Brenna?, Allie?, Jenn?, Vanessa? Glen?
30+:
40+: Paula, Louise, Kate, Kristin
50+

Boys

u13:
u15: Ethan, Lockie, Thomas, +1
u17:
u19: Jay, Oliver, Chris M, Chris H.
cat 1,2: Bryson,
cat 3,4:
30+:
40+: Rooks, Martin, Brian E? Wonger? Hugh?
50+: Ritchie, Chris M.?, Sig, John T, LF, Jim P?, +fellow i forget your name from a Thursday am ride? Two teams?