EPIC TRAINING SYSTEMS
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2010 Spring Death Valley Double Century Race Report- Southern Route
We help athletes
achieve their goals
to win, race, or be
fit, and to discover
for themselves our
passion for cycling.
achieve their goals
to win, race, or be
fit, and to discover
for themselves our
passion for cycling.
Sponsors-- I'd like to thank my sponsors for providing me the opportunity to train and race. Skins for my compression wear, Infinit Nutrition, Uvex for my helmet and sunglasses, Woolistic for my wool armers, and a new sponsor for 2010 that will cover my race fees and lodging expenses. I thank all of you for your support. AdventureCorps-- thank you for putting on a fantastic event in one of the most beautiful landscapes on earth. Your volunteers were awesome as always. Your support and hospitality made one of the most inhospitable places on earth the perfect place for me/us to test our personal limits once again. Also thank you for taking so many great pictures. Photo Credits AdventureCorps. 196 miles and 9,000 feet of climbing. I came in second. My official time was 11 hours 7 minutes. Here are the Official Results California Triple Crown Double Centuries--21 and counting BIKE SETUP-- Sasha my Cervelo Soloist SL with Zipp 808 Wheelset and Power Tap, Continental Competition tubular tires. Chainrings 53/39 Cassette 11-23 WEATHER-- mid 40's and dry at the start, wind in the latter part of the day, rain AFTER I finished CLOTHING-- Skins Compression Cycling Tights, Woolistic Long Sleeve Base layer, Bike Religion Jersey, Defeet wool gloves, Woolisic wool arm warmers NUTRITION-- Infinit Nutrition. Customized formula for Ultras. Use discount Code "Vireo" for 10% off your order. Power Numbers Quick Analysis of Entire Activity Duration: 10:57:15 (11:08:53) -- Only 11 minutes off the bike about 2 minutes per checkpoint. For the life of me I can't remember being off the bike that much. Work: 6252 kJ -- 568 calories/hr expended -- only 240/hr consumed -- illustrates one of the biggest challenges of Ultra athletes being underfueled by 200+ calories/hr for 11 hours. TSS: 498.5 (intensity factor 0.679) 500 TSS is huge. IF of 68% higher at beginning then fatigue set in. The following scale can be used as an approximate guide: Less than 150 - low (recovery generally complete by following day) 150-300 - medium (some residual fatigue may be present the next day, but gone by 2nd day) 300-450 - high (some residual fatigue may be present even after 2 days) Greater than 450 - very high (residual fatigue lasting several days likely) Source Norm Power: 190-- What my body felt my avg wattage to be which differs from the recorded 159 watts about 2.8 w/kg not bad for me. Essentially there is an unrecorded physiological toll on the body to ramp up and come down from one wattage to another. " By taking these factors into account, normalized power provides a better measure of the true physiological demands of a given training session - in essence, it is an estimate of the power that you could have maintained for the same physiological "cost" if your power output had been perfectly constant..." Also remember in Ultras power output isn't that high since conservation is the key and you use just enough to get the job done and no more. VI: .1.19-- Variability Index the higher the number the more variable the workout. Pw:HR:..9.8%-- a little high goal is 5% but this is 200 miles and decoupling between Power and Heart Rate are expected. |
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ADDITIONAL DEATH VALLEY RACE REPORTS |
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