Competed in the Upper Freehold ITT (Individual Time Trial) yesterday, and came out tired, but with good data. This was my first race this season, having skipped the earlier time trials for hatred of the 50mph crosswinds that the Jersey shore can produce so early in the year. Until recently I have been doing entirely base miles (slower pace over longer distances), and over 1500 of them. I initially thought that I had good speed going into the race, but now on the other side I know it isn’t true. According to the official timing and scoring I managed a 00:30:01.77 (h:m:s) at a 22.575 average over 11.3 miles. My Garmin says otherwise and although I wasn’t using the speed sensor, I think the Garmin is a little more true to my performance.

Photo by Jan Curran

Immediately leaving the gate, I felt good and settled into a comfortable albeit fast rhythm. My heart rate, around 170bpm, was right where I wanted it. This beautiful scenario was quickly smashed when I hit the first roller which brought me into the red zone immediately. You can see from the data below that this is where my problems started.

(Click to enlarge)

Because it was the first hill and because I was able to topple it rather quickly, my body recovered once over the top. However, with each subsequent hill my HR went through the roof and then remained high. Somewhere after mile three or four I developed and odd sensation in my chest; like a grapefruit had been lodged deep within. I pressed on, but each roller really started taking its toll on me until I could barely get over them above 15 mph.

Overall, I am pleased that I got out and did another race and gave it my best shot. As for my performance, I know what I need to work on and know I need to work much harder if I expect to beat my personal best at the Kingwood TT (end of July).

Here is a video of me (in the blue) finishing the Cape May Time Trial. I ended up with a 19:59 which over the 7.5 mile course comes out to a 22.5 mph average.

Well, my favorite time trial loop got decimated because the town decided to lay down tar and then pile on a bunch of loose gravel. This forces me to ride at a much slow pace because it is (a) bumpy and (b) hard to spot the big potholes.

If I continue straight where that road starts I am forced to climb a fairly steep hill (5% maybe?) which, although doable, will wreck any meaningful capture of a flat 16 mile time trial workout. Looks like I need to find a new route that gives me a flat 20 mile (or less) country road. Not that easy in Jersey where ridges are plentiful and have steep albeit short drop offs.

But there is good news in all of this… my 80 mile workout last Thursday really killed my knees but also tormented my leg muscles. I am finding that high resistance riding is getting a lot easier, including steep climbs and big gear churning. On the major flat part of my 16 mile TT route I am able to hold 23-24mph with greater ease.

Plus, climbing is just so much fun. Gotta love dancing on the pedals and making others jealous that you, a 200+ lb rider can beat them up the climb.

P.S. Scale has me down ~10 pounds! Onward and downward I go.