Bob Cook, Mt Evans Hill Climb. Chris Carr race report. 2014

 Mt Evans race report by: Chris Carr:

I went in to Mt Evans with the goal of a top 5 or 6 - realistic expectations I thought.  Lining up at the start that morning I didn't really know what to expect; the field was relatively stacked, and I had those "unsure" sensations coming from the legs.  The kind where you can't tell if you're going to have a great day or barely finish.  My one teammate in the race, Rory Kelly and I discussed it briefly while we spun around warming up and decided we both felt the same and would just see how it played out on the road and roll with it.  He's a better pure climber than me, so in the back of my mind, I'd do what I could for him and see where I'd end up.

We started off slow, really slow.  A guy went solo from the gun, didn't see who it was because I was 20-30 guys back in the pack.  No one really thought anything of it because usually once the climbing really starts about 6 miles in, things get fast.  There was also a predominantly southwest wind (headwind) that morning, so being tucked safely away in the pack ensured a calm and easy ride.  We hit the real climbing and we went hard for a few minutes at a time, but then it slowed dramatically and everyone caught back on.  This continued all the way to Echo Lake, roughly the halfway point of the race.  Every other year I have done this race, the field has been reduced to less than half by this point, but this year I don't think we dropped a single person, yet...

People started attacking out of the fee station gate, and it was enough to whittle the group down to maybe ten guys.  We came around the corner out of treeline into a long, 5-6% grade with a cross wind from right to left.  A few of the strong guys, my teammate Rory Kelly included went to the front and "guttered" us along the yellow line, which was perfect strategy.  I knew I could hang on at that pace in the cross wind (we were all essentially doing equal work because there was no draft) and I could see that others were starting to show signs of fatigue.  There were a couple of people, won't name names, that found it acceptable to completely disregard the rules and safety of other riders that day by riding well across the yellow line, in the middle to the oncoming lane to try and gain an advantage.  But, sadly for them, when we turned out of the wind, Rory attacked pretty hard (hard enough that I thought I would be dropped) and those cheaters would not see the front of the race again.  Good riddance.

The next several miles are fairly flat, even downhill at times so the name of the game was staying out of the wind and conserving.  There were a few attacks through here but nothing too serious, but then again, every effort at this altitude takes a toll, so legs were still being softened up even if you didn't realize it.  We hit the long, sustained climb out of Summit Lake and the place slowly ramped.  I found myself at the front here thinking that I would try and set tempo for Rory and I would hang on as long as I could.  Matt Cooke and Julian Kyer (both domestic pros known for their climbing prowess) took turns attacking, and I held on for dear life.  Each time I would say to myself, "one more of those and I'm done!"

The last 5 miles or so are mostly steady grade with a couple steep pitches, but the long straight switchbacks to the summit seem to go on forever.  It was there that we could see the lead car a couple minutes up the road and realized, "oh yea, there's still a guy up the road.." That guy was Ben Blaugrund, teammate of Leroy Popowski, who has dominated the Colorado hillclimb scene the last several years.  That also explained why Leroy had been unusually quiet the whole race.  Normally he goes early and hard, and few people if any could stay on his wheel to the end.  At this point it was the two pros, Rory, myself and Leroy, with Ben still up the road.  Julian attacked, and I countered at a switchback into a tail wind.  I knew attacking into the tail wind was the way to get away, or at least do some damage because there is no draft in the tail wind, so if people wanted to catch or stay with me, they had to go at least as hard as me.  To my shock, I looked back and had dropped everyone.  Leroy was the last one, but dangling a few bike lengths back.  I hesitated for a minute because I knew we still had over 2 miles to go, and half of that would be into a head wind.  I decided I needed help, and would wait for Leroy.

He caught back on and I sat in his draft when we turned into the wind, then once we turned into the tailwind again, I slowly ramped up the pace and when I looked back, I saw something I had never seen before - I was dropping Leroy in a hillclimb.  I actually panicked for a second thinking that I was going way too hard, was going to blow up or something.  How could I possibly be beating Leroy, Rory, Cooke and Kyer in a hillclimb?  I caught and passed Ben shortly after and realized that I had a shot, a really good shot.  My legs were beat, I was going all out at 14,000 feet.  Each switchback I thought would be the last one, it seemed to go for an eternity.  I crossed the line, arms in the air, legs barely able to pedal my body out of the way of the finish line.  I was in disbelief.  I didn't realize that I had really won until I got a high five from Rory who powered home strong for third, just behind Leroy.  I went from thinking I'd be happy with seventh place, to a solo victory.

Looking back at my training for the last month, I shouldn't be surprised.  Coack EK and I have done A LOT of work specific to this, and similar hillclimbs.  Tons of long, climbing threshold intervals and over-unders getting ready for the big hillclimb at Mt Washinton later in August, but it clearly it paid off here.

Mt Evans Hill Climb

The MT evans Hill climb is coming up soon!!
I have done this race a few times. Here is a report I did about the last time I raced it in the Pro-1-2 field. This report has a full wattage breakdown, watts per/ kilogram analysis, and more.
I wellcome coments and others toughts relatung topics!
Enjoy!
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Mt Evans stands over 14,000 feet in altitude and has the highest paved road in the country. So it only makes sense that we as athletes who ride bikes should race up it!!
On sat July 19 2008 I did the Mt Evans Hill climb. High altitude riding is not my specialty but it is the CO climbing championships, it’s a fantastic ride and I know that I am capable of doing well. Top 15 top 10 in the pro-1-2 field. as always it will depends on who shows up.
My preparation:
Nothing really crazy here. No knarly FTP workouts, no altitude tent that I slept in. I did get up to 10,000 feet once a week to do 1 or 2 x25’ intervals at what I perceived to be Threshold. I would normally lose about 15%. These were also not fresh as I had to ride up there!
See attached article at bottom on some past data form high altitude riding.

The Climb:
Ride: 27.3 miles
6,920 feet of climbing
Avg. grade: 4.5%
From 7500 feet elevation – 14,135 feet.
**Mass start race, not an ITT.

My Stats:
FTP 340ish...
Time 2:10 (very slow for me even with the wind we had)
Avg. watts: 275.
2253 kj’s
6’ above threshold
29’ Z4
85’ Z3
10’ Z1 and 2.

I was pretty happy with my numbers but with a dismal placing of 30th I new something was wrong. Something didn’t add up. every thing was perfect. The steady but firm pace as the bottom was a good warm up. I never had to accelerate, my bike supper light, etc… I was alone for much of the ride after it split up so no drafting there…

I did 303 watts for the first half , 250 for the second half and the last 20’ at 235. Between my loss for power from altitude and loss from fatigue I was thinking anything over 245 for the second half would have been good so I was pretty happy to see 250. I never cracked. I felt good the whole way. The few sections where we picked up the wind at our backs I was able to really get the bike moving.
Notes on training:
If you can’t sleep/ live at attitude the training AT altitude seemed to work well. At the very least the brain body connection will be lined up. You get some weird sensation riding all out above 12,000 feet! I can not speak on the cellular level on what adaptation occurs with this type of training but from what we do know about loss of power at increased elevation, this preparation seemed to put me one steep ahead of that curve.
Training at higher altitude tips:
1. Go by P.E. If you try and nail your normal watts you will quickly dig a whole for your self. Doing hard work at a significantly higher elevation takes allot out of you.
2. Take more recovery time than normal.
3. Keep the Iron intake up. Consult your doc. As your body tries to make more red blood cells it will need Iron. some people with handle the low O2 levels better than others but keep a healthy and divers diet coming, as always!!

So was everyone else just that much stronger? Is my FTP not 335? Was my power meter way off? What gives?
Here’s the deal I am normally about 70 kilograms, 155lbs. if I really get into it for a big stage race, etc. I can be 152 maybe lighter and feel strong, healthy, with energy to spare.
This year things have been very busy I have opted for more higher intensity training instead of the mega long tempo climbing workouts. This combined with a high frequency of dinner beers, I have been a bit heaver. Not so much to make me worry but a few lb’s. On Friday night I weighed myself 160 lbs!! I thought I was just retaining water maybe, a full belly? But, Sat. after the race when I got home I weighed in again, 160. so lets re-crunch the numbers.
Doing 275 watts at 70 kilo’s is 3.92 watts per kilogram, pretty good. talking with some friends after, ones that beat me, I figured they were in this area.
But 275 at 72.7 kilos is 3.78 big difference.
There are a few wattage calc. out there and even on a hill that is not that steep like Mt Evans, that extra weight comes out to 5-8 minutes!! Add in the fact that accelerating will have an exponential negative effect on a heaver person. And by “hanging onto” a group longer one can get more of a draft for more of the climb. That all adds up to a much, much faster ride and a better place.
Note on my % of loss. I lost 19% for the whole climb from my FTP. Realize that this is 2 hours not a threshold effort. In the 2nd half of the race I lost 26%. Which I figured is pretty normal. 20% from the extreme altitude change, 6% from fatigue from the first hour.

Some final thoughts on this. Yes, Threshold watts per kilo of body is important. And for a hill climb or hilly RR or stage race it’s very, very important! However, there were people that beat me that are significantly heaver. What’s there FTP? I don’t know. probably better than 4.6 watts/kilo. But, I know this. To reach your maximum potential nothing beats being healthy, happy and strong. In bike racing or any endurance sport simply being able to crush the power out put will pay off huge!!

~Here is some other data from training at altitude:

Here are some numbers and percentages of loss that I have so far. As you will see my data has not only the altitude but a varying amount of “work” before the high altitude intervals.
My FTP is about 335ish, 155lb’s
I live at 5500 feet
Normally, at my living altitude, I train that “late power” quite a bit. I lose about 8% after 2500-3000 kj’s of Z3-4 riding.

~Intervals at 10,000 feet: I push 290 watts (also after 1500kj’s) A loss of 14%

~My ride up trail ridge road. To 12,000 feet. (after 2500 kj’s, with 6’ above threshold) I did 235 for the last 30’ or so. A loss of 30%!!! Keep in mind there is also general fatigue acting here as well from early part of the ride. But even if we take out my usual 8% of loss thats still 22%!
Again these are all a bit tough to use because of the “work” that is done before the efforts None are “fresh TT efforts at altitude.

Your Next Big Training Block

Where are you with your training?
For many of you doing a big race this yr. you are getting into some serious training. This can mean simply being structured and more disciplined or, as a pro friend of mine is, hammering 20+ hr’s a week! As you come into a critical phase or block of training there is a lot going through your head. You have probably done a few TRAINING RACES and there for have some results, good or bad, to learn from, make adjustments, etc.
During this time its easy to get distracted and stray from your original game plan. It’s during this time that I see many athletes try to do too much. Its seems wired that someone could not reach their goal by trying to overly prepare… but it happens all the time. Now is the time we are looking for lots of bang for or buck. Ie. We are looking for the most adaptation possible in a given amount time. While one should always be managing their training in this way now we are fit and efficient at are sports. Yesterday was the longest daylight day of the year, race day is drawing close and we are looking to really push the training envelope!

As I rode home form the 5430 sprint tri in boulder Sunday I had several thoughts on how to manage this phase.
· Get back to basics: you should have a list of goals and training objectives that you made at the onset of training. Go back look at them.
~Do some need to be revised? You may have learned that you thought a 1:20/100yd. swimming threshold pace would net you a 1 hr. IM swim (1:25/100yd pace). But are now thinking that its more like 1:17-1:18 threshold pace?

· How many training objectives have you meet?

· How many have you not meet? Do you need to change things up, or do you need to keep plugging away? You may just need more time in a particular area.

· The more you train the more recovery you need. Plan extra time for rest and active recovery.

Realize that while it is important you make progress it will take time. I have an athlete who is not making the progress we hoped for on the bike. While he feels better his threshold watts are somewhat stagnate. However, each race he does he performs better and better in the bike leg. places higher and higher in his age group over all. Some things just can’t be explained. While we are still working as his riding it’s no time to be disappointed or panic!

OK Eric so I am going to train real big this month. What should I do?
· Block Training:
In the triathlon world it is very easy to get caught up in the “routine”. When people ask me “what’s a normal build week look like for you?” I say, “There is no such thing.” It’s so easy to get into that Monday is off. I swim tue. and thur., do the team run wed. long bike sat. long run Sunday, blah blah blah… if you want to improve in something you have to work at it, A LOT!!
We all know that you don’t get faster from one workout yet we get so crazy about doing just this one workout today! “I can’t miss the team run, or I will lose my running legs.”
You really think so? If so, you’re wrong. If you want to maximize your time and get good riding your gona have to cut back the swimming and running. Or quit your job.
I am always doing focus or block training. 1-2 weeks of focusing on one sport or one aspect of that sport. Here are some ideas for a focus week of training and an example of an athlete’s run focus week.

· Think big picture, plan ahead. You want to get as much training in as you can. You will do this by being consistent. Frequency is KEY! While you will want to do some big training days don’t kill yourself! Push your limits, don’t reach miles beyond them.

· Dial back other sports. If you’re doing a focus week on the bike you can still run and swim but dial it WAY back! You’re not going to forget how to run if you stop for 2 weeks. Do just 1-2 runs a week. Make them Z1-2, brick runs, easy. All you’re looking for is the bare minimum here or less. Same with swimming. Dial your other sports back at least 50-75%. and drop any intensity. Use all your physical and mental energy for you focus sport!

A previous run focus week for an athlete of ours looked like this:
Mon: recovery day easy 1 hr. ride.
Tue: masters swim, longer and easier 4k total
Run long, 90 min. 6x 20 sec. pick ups at end of run
Wed: Easy ride, 2hr. (it was nice outside)
Thur: 3 hr. ride at IM race pace,
Run brick, 45’ Zone 3 pace
Fri: Masters swim, longer and easier again.
Run, 45’ tempo run, Zone 3 pace
Sat: Run: long with tempo 30’ Z2, 30’ Z3, 30’ Z2.
Sun: OFF

Interesting to note that while this was the most running this athlete has done in one week, because it was managed well and totally focused on running the last run on Sat. was the best run he has had yet this year. He averaged a low zone 3 pace and having the lowest RPE ever this year for a run!! The following week at a training race, he PR’d, running faster than he has ever in a sprint tri. And yes his swim and bike were fantastic as well!

A bike focus week (for myself coming up soon) will be even more extreme. I will have only 1 swim, 2 short Zone 2-Zone 3 runs. Rides will be every day (sans rest day) hard group ride Tue. Long mountain ride wed. flat IM pace ride thur. recovery Friday and a 2 day stage race (3 stages) on the weekend.

So get back to basics, get the big picture back in focus. While you want your training to be dynamic and flexible don’t “hop scotch”. If you were confident in the grand plan when you made it and progress is being made stick with it! Getting fast doesn’t happen overnight.

As always every one, train hard, train safe and have fun!
See you on the road!
http://EKEnduranceCoaching.com

new triathlon swim start protocol

     Letter to all race directors and Ironman:

I am writing in regards to the new swim start protocols that are being implemented at some Ironman races and short course triathlons.

I understand and respect the actions and thought that goes into putting on a safe and competitive event. However, this new timed swim start is an atrocity to the sport of triathlon.  As a young and fast growing sport changes are going to be needed but we tread lightly.
first off we must realize that is problem of swim starts is a good one to have. 1020 years ago we had 100-200 people show up to race we have an issues that we now face with 1800-3000 athletes racing!  The sport is growing fast and thats a good thing. So take yourself back a notch (my self a few notches) and relax, things change and understand that people are only trying to make them better.

   Every sport has its challenges and dangers, simply eliminated them one at a time is not the answer.  With this new start protocol athletes are no longer “racing” rather simply completing the course and seeing who has the best time. Imagine the winner of Ironman lake Placid, the oldest and most prestigious IM in North America crossing the finish line lifting the finish line tape high in the air to the cheers of the crowd old to find out the next morning that he did not win.  You have stolen that feeling and the moment from that winner forever.  Imagine this happening in every age group at the boulder sprint or boulder peak triathlon.

Two.  while Age Group starts are not the best they at least put all the same “category” together. You cross the line ahead of that person you beat them, plain and simple. This simplistic nature of “racing” is the defining difference between field sports and racing sports.  In cycling there are different categories based on ability and how well one has done and you race those people. The other method of “self seeding” one’s self for the swim is horrible. The swim is one very small part of the race.  imagine going to your son or daughters track meet and the finals of the 100 meter sprint is “start whenever you want and we’ll time you” not sure there would be many happy parents.
  At IM lake placid in 2011 the water temp was too high for wet suits the decision was made to not allow wet suits for folks who wanted to compete for a podium, and spots to kona and allow wetsuits for those who just wanted to complete the race.  Even playing field.  This decision was bad however, some none wet suit athletes got pummeled by wet suit folks. Separate start times would have been good here.  For the short course races, especially the boulder peak and sprint why not conduct a whole different race?  They sell out. Pros and top AG On Saturday. Everyone else on Sunday?

Three.   Every athlete regardless of ability has the right to a safe race and a good finish time. Yes. They absolutely do. But at the cost of everyone else? When I was in grade school in one of my classes I remember talking about our rights as Americans.  Freedom of speech was discussed and, of course, “if I have the freedom of speech why can’t I swear in class?” it’s a good question. There are many areas like this in our world. How do we know what we can do and can't do? “Because your rights end where someone else’s begin”  I never forgot that.  How far will you go to accommodate people worries about the swim start?
If the swim start worries someone that much why not just wait 30 seconds to 1 minute for the ciaos to clear? Yes they would “lose time” but that shouldn't be there concern anyway?  If it is then time should be spent properly preparing for the race at hand. What happened to that? Proper preparation.  Running is the major cause of injury in triathletes. The training for hardest section of the race puts people on the disabled list all the time should we shorten all the runs? 

And what about ones “Time”.  what about that clock? For all those concerned about their time in the race how will the clock be calibrated for every athlete across the line for their classic triathlon finish line picture? I remember my first triathlon and my first ironman. I still have those pictures wouldn't trade them for the world…
Implementing a category system may be good. There is still very large gap between many top AG’s and Pros. Also there may be simply too many participants for this to be logical.
I feel simply adding a rule or separate timing mat (like at IM LP in 2011) those who want to compete for podium make it known. Steep up and all race together.  

And what about having AG waves at the bigger IM’s? this is a great way to minimize numbers at the swim start. Even doing every 10 years (or bigger) would help a lot and keep racing age groupers together.
Finally, there are few things that compare to the exhilaration of being in the water at the starting line counting down to the starting gun with Three Thousand (3000) other people. All starting at the same time.  All facing the 140.6 miles. Doesn’t matter if you are a pro, first timer or a veteran age grouper starting ironman number 15. We are all equal.  I want everyone to be able to have that feeling.

I beg those of you making these decisions to tread carefully. You are changing the course and history of the sport in extreme ways. If this kind of “leveling” continues what will an ironman race look like in 5 years?  20 years? 

Getting over Snow in April. and dealing with the indoor trainer.

Indoor training can be rough! 

Well its snowing again in CO. A lot. Its April 17th and we have a foot or so of the white stuff.
for folks training for early season races this is a big blow. you are mentally strained as it is,  packing in the volume and hard training. This is tough enough in nice weather never mind the bad weather.
what are you going to do.  Here are a few short and simple answers. They might not be the best, but it will have you NOT making mistakes and should keep your head from exploding.

One: 
First and foremost remember that it's a privilege to be doing what you do. worrying about what wheels to use, which type of intervals is trivial in the big picture. Monday at the Boston Marathon 2 bombs went off killing a few people. one of which an 8 year old boy who was waiting for his father to finish the race. As focused athletes we get tunnel vision. no one has been more guilty of this than yours truly in the late 90's. as frequent readers here know this is where "Chris" is from and his upbringing is less than pleasant.
Ok enough. head up. onward.

Two: 
Don't freak out about duration!  if you try and ride 3+ hours on the trainer you are most likely going to lose e it! I have talked about "Endurance Training" a lot.  its gone over here again in this webinar.  start 20-30' in for the Endurance training part we talk about the 90' mark, intensity as a tool you control and more.
you don't need to ride 3+ hours to achieve good endurance for long races.  well, OK long rides are key but this snow its going to last all summer and you have likely done some long rides. so go back look at your training log take confidence in ALL your training over the last several months and deal with the resources you have.

Three:
Ok so your on the trainer you realize that 90 minutes will do 90% of the job, but what are you going to do with the time?  a while back I came up with a selection of Hour Of Power trainer sessions.
https://home.trainingpeaks.com/training-and-nutrition-plans/exercise-libraries/purchase.aspx?libraryId=341902&af=trainingpeaks3
add a 15' warm up (or more) a 15' cool down and you are set!   these are workouts that are focused on a one task. VO2 int. endurance and strength, etc. and twisted a bit, be more fun and more engaging than your standard 4x10' at threshold. BORING!!!!
so why not pick one, and watch the training webinar while you ride. that's some multi tasking right there.

And while we are at it I'll plug our new program, 24-7 Coaching I hate training plans. they don't work. Why? because there is no rhyme or reason to them. so all of Ek Endurance Coaching plans are free. join 24-7 coaching for the year and you get a free plan. this plan will be 100% better than any other training plan you can by. Why, because you will get daily coach support in our private forums.