Three Capes Brevet Pre-Ride

I rode the Three Capes Brevet as a pre-ride and consented not to blog about it until my report was published on the Oregon Randonneur mailing list. Well, that happen today, so here is my report…

Saturday morning delivered the promised weather – rain. None the less, I left the Grand Lodge in Forest Grove just a few minutes after 6:00 am on the Three Capes Brevet Pre-Ride. Passing through the still sleeping town of Forest Grove, it seemed that each and every stop light was red for me causing me to have a slow start for this brevet, and they did serve as an indication of what was to come.

The back roads to the Wilson River Highway were quite in terms of traffic, but busy at the dairies that I passed. Farm workers do start early! The shrot section the Wilson River Highway to Timber Road was OK, but for me the rain moved from light to medium strength. The Timber Road climb is not difficult, until the last half mile, then it becomes worthy. Back on the Wilson River Highway, I slowly climbed up to about 1,600 at the summit. The warming of constuction on my tentative queue sheet was not to be found. Descending, the rain became very heavy and water soon covered the road. Cars were splashing me as they passed and I was a bit unnerved. However, as I gained the plains nearing Tillamook, the rain stopped and the roads were dry.

There is road construction on the long, straight stretch of road from the truck scales all of the way into Tillamook. Traffic barrels are placed between the traffic lane and the shoulder separating you from traffic. However, there were several construction ‘Caution’ signs that I had to maneuver around. This could be an issue if you are in a fast group.

In Tillamook, I stopped at the Safeway and a helpful worker directed me to a cycling shop so I could pick up an item I had forgotten. This is Trash Mountain Cycle and is two blocks north of the Safeway on First St. It was there that I learned the the Three Capes Loop road was closed due to hillside slippage.

It was true, just after crossing the Wilson River Bridge, there two dogs came out after me, the signs began. I soldiered forward knowing that I had ridden many closed roads before. After turning up the hill toward Cape Mears I came upon the barriers blocking the road. Beyond them, I could see where the road had slipped down toward the ocean. This section was now about 50 feet of gravel with cracks that indicated the earth movement.. It looked to be momentary stable, so I walked my bike around the barriers and across the gravel. Back on the bike, I soon came to a second but shorter section of gravel. I passed and continued up the hill and found more barriers just short of the Cape Mears Lighthouse road.

The descent to Netarts with the rather larger rollers were fun, especially because the roads were dry and there was no rain falling. I did not stop in Netarts but set my sights on Pacific City.

However, between Pacific City and myself was the Cape Lookout climb. This climb is steep but there is a wide bike lane available. I did take advantage of it whenever what little traffic I came came pass. As to the descent, the queue sheet warns “caution on descent, very rough with erosion”. Please heed this warning as it is valid. In several areas, the road is slip, sliding away.

After fighting the Oregon Coast south wind, I stopped at Stimulus Coffee in Pacific City enjoyed an latte and one half of a turkey club sandwich. The other half was wrapped in plastic by the helpful folks so I could enjoy later.

After a short ride through the rest of Pacific City, and for a short distance along US 101, where the rain started again, I turned inland and began the Little Nestucca climb, which is not as steep as Cape Lookout, but is much longer. Passing Sourgrass summit. As I descended I saw the sign “Grooved Pavement Ahead” and sure enough I encountered short sections of somewhat older, but still annoying grooved payment.

I rode down into Grand Ronde, but I did not stop. Looking at the two opportunities for services, I would recommend the Casino Gas Station Market as it looks much more well stocked.

SR 18 is very busy highway, with an adequate shoulder, but after the Casino Market, you come to a very narrow bridge with no shoulder. Checking traffic behind me, I decided to wait until the road was clear rather than contest the bridge with much larger, and faster traffic. After the bridge, I stayed on SR 18 all of the way to the freeway-like exit bypassing the grassy route to the Yamhill River Road. It was much too muddy for me.

SR 18 coming into Willamina looked to be freshly repaved, but be aware of several dangerous, recess water runoff drains. They looked to be very dangerous!

After passing through Willamina and Sheridan the back roads to Amity were nice. As I approached the Dayton control, darkness fell for me, but the rain that started on US 101 continued (as it would all of the way back to Forest Grove).

In Amity, I stopped at the Amity Chevron and ate my saved sandwich from Pacific City and made my favorite ‘this bottle will get me home’ concoction – One scoop of Hammer Perpeteum and one scoop of Hammer HEED, mixed with Red Bull. Wait, don’t have that reaction – it is really quite good! This helped concoction me to be awake as SR 99 and SR 233 can be rough at times with some potholes.

I did stop at the market and Dayton and found it to be friendly and well stocked.

Following the back roads to Forest Grove in the rain was without issues, and even a bit of fun. Once back at the Grand Lodge, I arrived early enough for a late night dinner of fish and chips.

SBC Wednesday Night Ride

The first Salem Bicycle Club Wednesday Night ride – East Side! Mckay Park will be our starting location for the Summer, and tonight was our first from our new starting location. Since the sun sets early in the evening, we rode a flat 12 mile route in the coolish evening air. This is my recovery day, so I decided to stay at the back of the pack. Along the way, we came upon a typical Oregon rural sight…

My Ride Statistics

Ride Time 1:22:20
Distance 16.91 miles
Work, kJ 363
Temperature, °F 64°
Average Power, Watts 70
Average Cadence 61
Average Speed, mph 11.66
Average Heart Rate 84
Weight, lbs 199.0

Tualatin Tuesday – Advance Explorer

If it is April, then it is time for Del’s Tualatin Tuesday rides.

The first ride of the season saw warm weather (63°) and lots of folks out. I was a bit late and missed the 5:30 start so I started with a large group at 5:45, and promptly got dropped. I did the majority of the ride by myself. Good thing I brought the map!  I must say that the views of Mt Hood from SW 145th were impressive.

I spent most of the time working hard to stay with the group, and chasing in a failed attempt to catch the group, before giving up and riding my own ride.  I had to move along as the sun was setting and I did not want to get caught out after dark.  As such, I perhaps worked too hard for my coaches liking, but it felt really good to get out there and work hard on the hills.

 

Power Zone Distribution

Z1 Active Recovery 1 – 109 W 37:09
Z2 Endurance 110 – 149 W 12:43
Z3 Tempo 150 – 179 W 13:46
Z4 Threshold 180 – 208 W 11:25
Z5 VO2Max 209 – 238 W 9:36
Z6 Anaerobic 239 – 298 W 12:11
Z7 Neuromuscular 299+ W 15:57

Time Trial Analysis

I was interested in comparing my results for the two years that I have raced the PIR Time Trial.

PIR is of course Portland International Raceway, a flat nearly two mile track. There is one really technical turn which takes some learning on what is the correct line to take.

I first raced PIR last year, 2013. I did pretty well, I was 15th out of 17 starters in my age group. My time was 30:53.18.

This year, I have hired John Hughes to coach me. In the weeks prior to PIR, he has had me doing some specific time trial training. Were we successful? My time for 2013 was 29:51.83, over one minute better and I finished in 13th place.

Below, you will find my lap analysis. The race is six laps, but the last lap is shorter and not listed below. Please note that every 2013 lap were faster than 2012. Yes, I do think that my coach enabled me to obtain better results!

1 John Henry Maurice Mar 31, 2013 23.3 mi/h 153 bpm 236 watts 4:56
2 John Henry Maurice Mar 31, 2013 23.2 mi/h 155 bpm 233 watts 4:57
3 John Henry Maurice Mar 31, 2013 22.7 mi/h 153 bpm 229 watts 5:03
4 John Henry Maurice Mar 31, 2013 22.6 mi/h 152 bpm 225 watts 5:05
5 John Henry Maurice Mar 31, 2013 22.4 mi/h 155 bpm 213 watts 5:07
6 John Henry Maurice Apr 8, 2012 22.4 mi/h 151 bpm 231 watts 5:08
7 John Henry Maurice Apr 8, 2012 21.9 mi/h 152 bpm 231 watts 5:14
8 John Henry Maurice Apr 8, 2012 21.9 mi/h 151 bpm 225 watts 5:15
9 John Henry Maurice Apr 8, 2012 21.7 mi/h 151 bpm 221 watts 5:18
10 John Henry Maurice Apr 8, 2012 21.1 mi/h 168 bpm 245 watts 5:26

Crank (Bicycle Shop) PIR Time Trial

What? Another Time Trial? Didn’t we just race yesterday? What about a rest day?

No rest day for us as the Crank PIR Time Trail is on the OBRA Time Trial Cup calendar. Joanne won her division last year. She wants to defend it.

The day broke clear and warm. By the time we arrived at Portland International Race Way, the temperature was nearing 70°s. It was a beautiful spring day. Joanne’s start time was less than an hour away so we set up her Kestrel on the trainer and she began to warm up, and to sweat. A few minutes before her start time, we wandered on over to the starting line an listened to the lecture – six laps that you must keep track of yourself, no drafting, on your last lap stay left toward the finishing line and most importantly, ride hard!

My start time was an hour and one half after Joanne’s so I got to watch most of her race. She looked good, as if she was riding hard.

Joanne starting the time trial

Once Joanne started, I had to begin my own warm up. I climbed onto my Felt and began to spin at a very easy pace. After ten minutes, my effort was up to 150 watts and sweat was dripping down from my forehead onto the bike and the ground. As my intensity increased, so did the sweating. Sometimes, I think the time trial warm up is harder than the actual race!

Joanne finished as I was warming up. She was happy with her effort and mentioned that there was slight head wind on the back stretch. I finished my warm up and head to the starting line.

My start had been better in the past. I opted not to be held (hey, I’m a big guy!) and I had trouble clipping in one my race started. But I only lost a second or two. Once clipped in, I accelerated down the track toward the first turn. I had six laps to race and I wanted each and every one of them to be fast. However, there are some awfully fast folks and all of them seem to be racing today, and passing me. I would try to hold on, to find a good rabbit, but this was not to be.

However, on my fourth lap, I did slow gain on someone. I set my sights on him and worked my way up to him. I realized that I would catch him just as we came to the only technical corner on the track. As we approached it, I saw that he started the turn way to early; his line was way off. I stayed to the right and dove down to the left below him and got around him. Now I worked even harder so he could not stay with me.

My last lap was very hard. I was running out of energy and I knew my time was good. I had to keep the effort up! If I did so, I may beat my best time of 30:53.18! My effort was worth it as I finished in 29:51.83, more than a minute faster!

Joanne also bested her best time of 34:13.51. She finished in 32:09.60 taking two minutes off her best time!

As the Raven Flies Time Trial – The Suffering Continues

What a difference a weeks makes. The first As the Raven Flies Time Trial was just one week ago. The weather was cloudy and cold. The sun was to peek out from behind the low clouds, but it was never to be a warm day. The morning of the second Ravens Time Trial began with clear skies and very mild temperatures. No need for sweat shirts or leg warmers today!

My start time was 11:04. I followed my warmup routine and then headed down to the start line. My legs felt a bit tired but I was excited to be racing. Nearing the start line, I met Joanne who had just finished. Like her usual self, she was smiling. She warned me about the wind on the return leg and told me she had a much better time than last week.

At the starting line, I lined up behind Joe and Mark. These two are faster then I so I knew I would only see them after they turned around and were on the return leg.

Kevin counted down and I was off with a whoop and a yell. I intended to take the first hill easier than last week so I stayed in an easier gear until I reached the beginning of the hill and then shifted down quickly. I tried to keep my pedal speed up but was soon in my lowest gear. Grinding over the top, I hit the descent hard and shot through the traffic controlled stop sign at 40 mph.

Now begins the rollers. It was here that I was passed last week, but today I rode alone all of the way to the turn around point. No rabbits today.

On the return, I was passed twice. The first time by a speedy fellow who soon rode away from me. Then I was slowly passed by another and I able to use him as a rabbit. I stayed 25 yards behind hill, pacing him as we raced back toward the hill. The wind that Joanne warn me about seem to affect my rabbit more than me, but he was a small climber type and I knew that I would be dropped on the hill.

At the base of the hill we began our climb. I managed to stay with him for a while, but soon he moved forward away from me. By the time I reached the top, he was far ahead of me. I knew that I would not catch him on the descent.

I came out of the last corner flying toward the finishing line. However, coming toward me in my lane were a motorcyclist to the left and a wrong way cyclist on my right. I aimed carefully and shot between them adding to the excitement of finishing.

Glancing down at my cycling computer, I knew I had a good race and a personal record, which was a bit surprising to me as I feel I had been riding that well.

The Official resutls have me finishing at 35:38.47, a full thirty seconds faster than my prior best time. Once I came to a stop, Mark “Nutria” Newsome captured my oxygen debt state.

Total Elapsed Time 0:35:42
Ride Time (Time Moving) 0:35:43
Distance, mi 11.71
Work, kJ 448
Temperature, °F 67°
Average Power, Watts 209
Average Cadence 67
Average Speed, mph 19.68
Average Heart Rate 160
Weight, lbs 202.0

TT Intensity Training

Unlike last week, I was not a couch potato; I got on my trainer and did my workout.

I really wanted to ride outside tonight, but the weather forecast was not favorable. It called for thunderstorms and I did not want to get caught in one. So, onto the trainer I climbed.

Instead of watching the ususal Tour de Frace DVD, I watched something really special – Disc 1 of “Lon and Susan’s Cycling History’. This three DVD set covers many early ultracycling record attempts. First was John Marino’s 1980 Transcontinental Record and then I watched Susan Notorangelo’s 1982 Transcontinental Record. Inspiring!

But I was feeling a bit tired tonight. My heart rate was about 10 bpm lower then Tuesday at the same power output, an indication that I need some rest. So, into the hot tub!
 

Ride Time (Time Moving) 0:48:15
Distance, mi 14.15
Work, kJ 508
Average Power, Watts 175
Average Cadence 70
Average Speed, mph 17.60
Average Heart Rate 128

Time Trial Intensity

This was one of the hardest trainer sessions I have done in a long time. I did not know if I could make it through the 30 minute warmup!

But I did, and then I started the 15 session at TT effort. I counted off the minutes one by one. I think the hardest were minute eight and nine. After that, I was getting close to the end and I toughed it out.

Commute to the Gym

My car is in the shop so I rode my bike to the Gym today.

My training today consisted of…

  • 45 minutes on the treadmill
  • 30 minutes of core and streching
  • 13.6  mile bike ride
Distance 013.6 miles
Time 00:56:31
Max Speed 26.9 miles per hour
Average Speed 14.4 miles per hour
Average Heart Rate 108 bpm
Average Power 161 watts