roadcx.net

Tonight the weather cleared up and so Andrea and I rode down to GPAC for Tuesday night ride. Memphis Velo pretty much dominated the ride tonight with probably at least 8 of the 14-15 riders who started. Matt, Chris, Dale, Rob, David, Michael, Chuck, and myself. Several of the boys either had a rough day at work because the punishment was doled out all ride even by those who raced on the weekend.

The one notable thing about this ride is general bad attitude from a few drivers (who probably also had bad days at the mill). It is enough to taint the ride, in my opinion, I will have to come out occasionally to test the legs in the group, but I don’t plan to be a regular.

About 20 miles into the ride, just after a group splitting attack, I heard a pop and my rear tire quickly deflated. Pulled on over and started to get my stuff out my seatpack while Andrea took off my tire to speed up the process. After a few seconds she pointed out the now obvious issue with the tire… it was worn down to the threads in one spot.

After asking around, a ketchup packet appearred from the group, I guess he found on the road (I honestly don’t remember who handed it to me). Put that it, trial inflated…had a tube bulge (tube under the bead) and redid the tube, reinflated. Back in business. Rode the rest of the ride taking it pretty easily over every bump (stand and unweighting, etc). Split off the group and rode with Andrea back to the house. Was literely right in front the house turning into the driveway when the tire blew again. Good timing. Glad I didn’t have to walk or wait for Andrea to come back and get me from somewhere out on the road…. R.I.P. Specialized Turbo Cipolini tire (an old tire in good shape I have trying to wear out this spring…. locking up the brakes and skidding will do that every time, better an old $30 tire than a $60-$100 tubular!).

The temperatures continued to drop overnight down into the 40’s, but had partially recovered by the time the Cat 3 race went off at ten past noon. Still arm / knee warmer weather (at least for me). We lined up 5 strong and had a rough game plan. The wind pretty much ended up dictating the terms, in the end.

Same course as past years, but the stronger wind seemed to pull back all the breaks. On lap one, with a loud report, Jarret flatted out of the race (it blew his tire off the rim and he managed to hold it upright somehow, but was now out of the race).

For the first few laps, David and Aaron worked on the front and I saw some wind time as well. David was off in a small group off the front, but like all the breaks, it was brought back even with me glass cranking at the front.

Towards the end of lap 2, in nearly the same spot where Jarret flatted out there was some commotion ahead and two riders were leaning into each other and swerving… it ended it with both on the ground in front of me. I slowed and picked my way around them sprawled out on the ground…. in the carnage, we didn’t lose anyone, but some Marx & Bensdorf riders fell in the aftermath which took out a at least a few riders. After the crash, there were calls to wait up for those that were put out, but there was a man up the road, so the field continued to chase. Not going to let a man get minutes up the road to wait on a few people that were delayed.

I tried a few times starting around the mid point of the race. A bridging effort to a guy dangling off the front on lap 3 was brought back, on the 1 mile 4-5% hill (3rd time up), I jumped at the base of the hill and stayed gone chasing a guy 30 seconds in the front until after the start / finish when the field was one me again (downhill section / rolling section to the fnish allowed the field to roll).

I laid up a bit on the fourth lap. On the forth time up the hill, I had a bit of drama with a rider that was coming over into me on the climb. As is normal, I put a hand to his side to let them know my space. A bit of overreaction ensued and then a repeated attempt to move to the left (and into me). On the second time trying to keep him away from my front wheel, he was standing, I ended up pushing on his saddle by accident… Accusations of trying to take him out where denied and I just proceeded to ride on. Thankfully it ended there (no place for that in racing) and we buried the hatchet on the next lap in a slack time.

On the final lap we all came back together for a while for the first time probably since the first lap or two. With about 5 miles to go, a rider attacked the sharp mid-lap hill and was out there solo with the field half-chasing… I ended up moving up towards the front and leading up most of the hill towards the finish. Everyone came along and I hoped that at least I could hold position / not lose too much in the downhill sprint. In the end, David and Aaron were right with me and we ended up finishing 9th (Aaron), 10th (David), and 11th (me).

For the race, I wish we could have placed a few places up, but I am pretty satified with my performance going up the moderate grades of this race. Combined with the criterium performance, things are falling into place. Need to get into top 5 land…. Next race is probably Ride to Live (Leeds, AL) in two weeks and then Mississippi Gran Prix (Brookhaven) the following week. Both are 1/2/3 races, so I will have to step up to get into the top spots. There is an outside chance that I might race Cat 3 next weekend at the Chattanooga Georgia Cup race, but if not that I my next Cat 3 will be in May.

This year it was a bit better outcome for me than last year (and the year before). The format changed somewhat, with longer course with a more moderate hill…. With my current fitness, I would have preferred the old course, but I made this work for me the best I could. The time of day also played in-with a twilight start, most of the race was run in the dark with only a streetlights and a few extra lights to show the way.

My plan, first and foremost was to survive. I have always had bad luck at this crit, going 0 for 2 on not staying with the field. This year was going to be different. We had a nearly full slate for the Cat 3 race, including Aaron, William, David, Jarrett, and myself. My start went well (a weak point for me), but was hung up by some others that were to the pedals as quickly… it wasn’t a problem since the course started out screaming down an 8% grade to a lazy turn before ducking under the highway and back up the course’s short hill. Early on, I worked my way up and was up to near the front by the 3rd lap or so. Some of the riding that I witnessed (and experienced) drove me to want to stay up front.

As it got dark, the riding got sketchier and the potholes deeper. About 20 minutes into the crit, it hit a deep pothole in the dark part of the bottom of the course… my tire seemed fine for about 5 seconds, but that didn’t last… flat. I rode it back up the hill (on my flat Conti competition) and got back to the pit just in time for the field to come by. I switched out my wheel and waited for the field to return.

I rejoined at the back and worked my way to the front over the next lap or so. The next few laps were uneventful… with three to go, I pushed hard up the hill to see what was going on and most of the field easily came with me. On the final lap, the field slowed and ballooned across the road on the bottom of the course. I attacked around the right side with the plan to string out the field and see how well I could hold on…. Some did and came around me on the 2nd part of the hill up. I dropped a few places, but ended up in 9th place. Which put me in the money, barely (paid 9 deep).

Tomorrow is the road race, the event I was more looking forward to. Unfortunately, I flatted out my rear wheel, so I might have to use my pit wheel for the road race. (I left my spare tubular tire at home.)

The interesting thing is that I had another race with a WKO+ intensity factor of 1.045 (normalized power / functional threshold power). Granted the race was short of an hour…. I will have to block out some time to test my FTP to see if there has been a change and to reconfirm my change I made after Rouge Roubaix demonstrated power. I haven’t done a power test since back in the fall.

With the races happening into the evening (Pro-1-2 started at 8pm after our race), it changed the vibe at the race. There was a good crowd out there (although as usual it was mostly racers, etc), but the fact there were several places to go eat and grab a beer was a nice change. If they could just get the road repaired in a 2-3 places, it would have been a perfect course, even for night riding.

Since the weather was generally crappy yesterday, I put the Kuota up on the trainer to do a trainer ride. I moved the speed sensors to the rear wheel (against consel – Polar manual says not to). I needed to move it there to allow me to do a comparision of the watts versus speed for both bikes / power systems using my Kurt Kinetic trainer as teh go between.

Before putting it up on the trainer, I moved the speed sensor and the wheel magnet and got them to talk to each other as it were. But when I started riding, it looked like it was skipping a beat since I was getting readings of 3-6 mph… So I stopped and angled the sensor toward the wheel, problem fixed.

I started out my ride as a warmup around 200W in the little ring… No problem. The numbers “felt” right… My plan was to do a number of different intensity intervals for the dual purpose of a workout and to get some data for comparision. I want to get the numbers about right to help me with TT pacing. If 300 W on the screen = 250 W, for example the power meter won’t help anyone.

So I put in a VHS tape of the 1994 Pink Floyd Pulse Tour concert video and cranked it up for my workout. Once I got past my warmup, I put it in the big ring and watched my power drop… I was pushing 22-23 mph which should have been good for high 200’s wattage, but the Polar was showing 150W and even lower. Crap. The early optimism for this device was fading fast… If I can’t get power numbers in the 53×15 to 53×11 that won’t help any time trial I have ever done.

Many zip ties (and an old tube) had to die that morning.

So I get off the bike and look at the chain and the sensor… time to make some changes. After several combination of the provided spacers, I ended up using cut up pieces of inner-tube to shim up the front end.

Photos of the current install. Not perfect, but seems to be better in the big ring.

At the end of the ride, I wanted to see if I could figure out what gears (and their chain lines) worked better than others. I haven’t had time to fully work out that aspect, but it is clear that the power numbers for the Polar seem to skew lower. This can be corrected by increasing the chain linear density (g/mm)-once I get some more data. I half wonder if moving the speed sensor made things worse or is it that my on the road rides have been lower intensity / small ring type rides (or is there some harmonic due to the trainer / wheel being out of round or the effects of uneven chain tension around the pedal cycle, etc.) I did put it in the big ring on the road and when it was reporting 300W, it felt about right, but it is difficult to make those sort of judgments on the road.

I have tons of data that I can get out of WKO+ for the Felt/SRM combo, but I had only this lower instensity workout from back in November already in the software. Between getting it out of WKO+ (I found using SRM format works best) and converting km/h to mph, etc it will take a little bit of time, and honestly, this is just a side side-project. Plenty else to do besides this! (Without going into the data deeply, the lower cluster of power numbers at ~20 mph and 150-175W were when in big ring combinations.)

Today Andrea and I went out for a short ride after work… It ended up being shorter than we intended when about 12 miles in she noted that my seat had dropped (I have a white tape band on the seat post). My knees have been feeling sort of creaky the last week or so… I wonder how long it has been like this? It was stable for the 12 or so miles back home. But I won’t ride it again until I get the clamp replaced.

The most likely time it could have been damaged was back at Rouge Roubaix on the gravel or my little gravel crash. If so, the fact that I dropped my seat nearly a full centimeter might explain some things.

Seat clamp with crack.

Seat clamp parts… aluminum clamp, sleeve, and frame insert. White tape was all above the clamp before it slipped down.

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FYI. I ended up taking the seat clamp off Andrea’s Blue RC7. It was actually a perfect fit. Now, I need to get a replacement so she will have a complete frame again. She has taken both of my 34.9 mm Thomson seat posts for her BH frame and now today a Gary Fisher demo bike she is trying. My RIdley’s are not whole…..

Did the Cat 3 race at Hell’s Kitchen in NW Arkansas today with one teammate Bryan, in a field with a few teams represented to 4-6 level. Three laps of 20 miles with a 1-1/4 mile hill of 6-8% grade at about 15 miles into each lap. The course was pretty much up or down for the rest of it (in more moderate doses) and the whole backstretch was into a headwind that felt like more than the 7 mph weather.com forecasted.

We lined up a bit late and in the first couple of miles worked our way to the front. My plan was to cover attacks and generally watch the race unfold from the front. The first lap had some action before the hill, but it was all pulled back. The first time up the hill, I was sort of strung out but hung onto the back of the field. (Maybe a bit tired …) Anyway, worked my way back up to the front to pick up where I left off. There were 2 riders 100 feet off the front and we left them out there for a while until the start of the 2nd lap, some riders attacked and the field was on them. Groupo compacto..

About 4 miles into the lap 2, right out of the hairpin left hand turn at the bottom of a descent (fun, fun) a big Walmart rider rolled off the front.. He about 100′ out and so I bridged to him and we started working. Normally on the flats/rolling, I will pull along in a long term break situation in the mid-300 W range to keep it sustainable. I then can tuck in behind a rider to rest and repeat. Now this dude, brought some watts to the show, I was putting out 350-360 W to hold his wheel… in this fashion, we worked out what up the 1% upgrade into the wind. He was probably a 195#+ rider, so going up the hills, I could rest a little, sort of… A few miles later, we got company, two collegiate riders from Purdue and Minnesota (no jersey, but had the Minnesota logo on his waterbottle). So now I could get a rest behind these two climber types when they took a pull.

At about 1/2 way through the 2nd lap, we were at the bottom of the other hill (our Category 4 climb, if you will) we were catching the Cat 1/2 field with the main field not even in sight (the road was curvy). We caught and overtook them at the top of this hill… In the process of doing this I slipped back maybe 10′. As we topped the hill, the power rider (Walmart) put in a monster pull down the hill… On the slight 1-2 mile descent, they put 150′-200′ and I was cranking all the way down (maybe I need to gain some more weight?). As I chase to the bottom of the hill, the Cat 1/2 repassed me, but I had to repass them immediately since they slowed down. Now I am at the bottom of the main climb with two riders ahead, which I am thinking is the Cat1/2 break, but as I approach it is 2 Cat 3’s… I caught up to them but couldn’t hold on as we climbed further upwards. About 3/4 of the way up the 1/2’s charged up the hill and the other riders just ahead on the climb were obfuscated by the Cat 1/2 field down the descent. By the time I dropped down to the feed zone, the main field was on me (5 up the road at this point, if you lost track).

The 5 up the road were Purdue, Minnesota, Walmart, Accelarade, and OKC. So this meant, about half the field was out of the chase. Knowing my climbing was compromised at this point, it was time to keep working… So I did, along with a little help from a couple other guys, but they didn’t have much staying power up front. I ended up doing a lot to help bring the deficit down and keep Bryan fresh. But after a while, the gap wasn’t coming down and by a few miles into the 3rd lap, the gig was up… At this point, I for the first time, slipped to the back to get some rest for a few miles before the 3rd time up the hill.

Most of the field was together for the 3rd trip up the hill, racing for 6th place. It started off okay and I was holding on, but the grade steepened, and pace quickened…. and I was in chase mode going over the top. The last 5-6 miles of the course are mostly down and with the wind at our backs, it was a pretty quick trip to the finish. I traded pulls with a Bicycles of Tulsa guy to get to the finish / maybe bridge up.. At the end, Bryan was just ahead, unfortunately, he cramped up on the climb and finished just ahead of me. We were probably the in the high 20’s (results were only posted through the 8 money spots). The field splintered into at least three groups with other riders scattered along the course.

Despite the lack of results, it was good race for me and with my Rouge legs finally sort of recovered, I ended up putting up the same good numbers that I put up at RR last weekend. The plan was a good one and but for a few small details (lacking just a little bit over that hill to stay with the group, for example), we would have come back with some results and $$.

By the way, the break of 3 that helped start ended up taking 1st (Purdue) and 2nd (Minnesota). I am not sure where Walmart placed since he had a bit of trouble up the Hell’s Kitchen hill. I talked to the guy that got 2nd post-race, they waited on Walmart the 2nd time up the hill since they needed his watts to pull their skinny butts back 10 miles into a head wind.

Curt came along and raced the Cat 4 field solo. Sounded like a tough race and he ended up 15th (they had his results up)

I plan to train another week and actually come to a race rested at the end of the month. Tuscaloosa, baby!

After using the SRM wireless for nearly 4 months now, I was wondering what it would be like to get and use the much cheaper Polar W.I.N.D. power meter to add to my CS600 that I have had for about 16 months (bought when my Polar 720i died, replaced under warranty). The SRM is widely considered the gold standard of power meters and their pricing reflects this. A SRM, if you didn’t already know measures force applied through several strain gauges in the crank. This force multiplied by the lever arm gives torque and multiplied by cadence (rpm) you get power. Pretty straight forward physics.

The Polar system measures chain tension and chain speed to give power applied. Chain tension is measured by detecting the vibrational frequency of the chain. So, with the Quid plumbing new depths versus the dollar I ordered a sensor kit from ProBikeKit (~200 GBP, $295 USD shipped). After about 9 days, I got the part in the mail and installed it on my TT bike (converted Kuota Kebel).

My thoughts behind this is that I could get a reasonably accurate power reading for training and pacing during time trials. And it would be with both my training wheels and my disc wheel.

Setup took about 30-40 minutes to get all the parts out and installed. The kit comes with bolts for Shimano (2 types) and Campy. I have a SRAM Force RD on my bike. I took the bolt out and looked it. Both the Shimano and the Campy looked right on the thread end, but I went with the Campy one due to the taper on the head end. (The Polar website suggests to call customer service, but they were already closed for the day.)

Chain speed sensor on RD.

So with all of I fired up my CS600 and started to look at the settings. The required settings are:

• Chain weight: 304 g (0.206 g/mm)
• Chain length: 1473 mm
• Seatstay length (C/C): 420 mm

After confirming it all worked, I weighed my chain (Ultegra) and the numbers for my chain were 251 g / 1360 mm (0.185 g/mm) and my seat stay was 400 mm. So I put the new numbers in a brought my bike upstairs for a 20-25 minute recovery trainer ride / test drive.

Battery pack on seat stay & chain vibration/tension sensor on chain stay. Note the chain sag…the sensor has a strong magnet in it.

The data that was coming out of the meter seemed to be reasonably accurate. I was doing a recovery type ride in the 190-200W range which felt about right. I took it up to higher wattage (~300W) to see if it felt correct and it did. Once I move the speed sensor to the rear wheel, I can make a direct comparison since I have so much speed/watt data for my Kinetic trainer to match it up with my SRM. But even if it is off 10% from my SRM, it will helpful in working on power / position on my TT bike by allowing comparison from day to day or position to position.

Here is the graph from my ride. One of the interesting quirks that I noticed right away when testing is that when backpedaling, the power reads crazy high (500W+ it no power getting applied at 1:30 and 11 minutes). For my purposes, I doubt this will be an issue since who really backpedals on the road?

I am not sure about the crazy HR readings. This was an easy ride that I doubt had a HR ever about 110-120 bpm. This is not a new problem, I had these issue on the road before.

So far things are looking good. Searching for info/opinions on the internets before bought this system lead me to believe this system is a unholy nightmare. At this point, it seems like a good value especially if you already have a CS600 head unit (half the cost if you are starting from zero) and/or for a second bike situation like this. I will give an on-the-road type report when I give it a go next week. For now, I am headed west to race the Hell’s Kitchen road race in NW Arkansas (near Fayetteville).

You can ignore this post if you are not a Macintosh user that wants to setup WKO+ on their machine.

After getting a new MacBook a few weeks ago to replace my old pre-Intel MacMini, I wanted to have it work with my WKO+ Training Peaks software. I had installed a copy on my work laptop and that has never sat well with me since it is not really my laptop and not fully in my control.

I started out by setting up Boot Camp (the free Apple solution). It worked just fine but the rebooting got a little bit old the 2nd time I had to do it. I decided to try out VMWare Fusion. The first setup I tried was to mount my Boot Camp partion, but that is less flexible (takes up a a set number of GB of harddrive space). I ended up settling on using Windows XP using a regular VMWare Fusion virtual machine. It loads pretty quickly and hasn’t been an issue for me. Knowing that the WKO+ registration is pretty picky about moving it, I have a backup virtual machine zipped and stored in a backup location. After experimenting with it for a few weeks, I went ahead and paid for the software (there is a 30-day trial). Definitely worth $80.

As for backup, I have been using a Mozy home account for a while now and despite the fact that the software occasionally has to be uninstalled and reinstalled, it has already saved me one time when my MacMini drive laid down on me a few months back. I put a new drive in the Mini and recovered all the files a little at a time by downloading them (the DVD option is pretty pricey IMHO, I figured it would be $80 or more to get my files back in that form). I started out backing up my WKO files using a little .bat file scheduled to run daily to move the files to my shared folder which would get backed up on the Mac side. This works, but it is a lot of data moving (since my script isn’t smart enough to just add new). I ended up installing Mozy for Windows under another email account. The free version is up to 2 GB which is much much less than all the data I have.

Currently, I am just using my Garmin 705. It just mounts as a USB drive and you just drag and drop the files on an open WKO+ from within the VMWare virtual machine. The next trick that I will have to figure out is to work with my older Polar CS600 as I start to ride my TT bike. I will need to get the Polar IRDA USB adapter to make that work.

This type of post is a bit off my usual type of post, but I didn’t find this sort of thing spelled out like I wanted when I was trying to figure this stuff out. Since I have, I figured I would share.

I have always been a Mac guy, and my new one is the best yet. I like that I can do 95% of what I need in the MacOS environment and use VMWare Fusion to handle the only application I use that requires Windows.

• Mac IIsi (1992-1997)
• SE/30 (bought used in college for cheap)
• Performa 5200 (bought used from a grad student) (1997-1999)
• iMac DV (1999-2005) < upstairs… need to find a use for it.
• MacMini (2005-2009) < converted to media computer in bedroom
• MacBook (2009-?)

I finished somewhere probably in the top 30 of the A-race today at Rouge Roubaix (I think). The race started out pretty fast for first 25 miles on the road despite going through a pretty twisty road section. This section featured a couple of riders crashing a corner (sharp turn) and a ton of curb-to-curb yellow line ignoring. I was hating on that and left it alone -staying on the correct side of the road, but the amount of it going was going to cause a problem if a car came as all those riders would try to move over suddenly.

On the first gravel section (miles 25-33), it started off pretty fast and I was moving up to the shrinking front group. Probably 1/4 mile into the gravel, I saw a pretty nasty crash as the group accelerated into the gravel, a rider got sideways and drilled into the ground, ouch. As people tired or had issues with the varying depths of gravel, I kept moving up. A few miles in, I fishtailed around one corner and lost contact with the hard driving group… collected in a chase group of about 12-13 riders working into the cross/headwind on the ~30 mile road section between the gravel sections.

In the second gravel section (miles 64-67), I was hitting the climb pretty hard, I was 3rd or 4th up the hill with the whole group strung out behind. One of the guys in front of me swerved when he slowed to talk to one of his teammates that we caught (he had dropped off the lead group apparently)… this put me off the good stuff suddenly into about 4-5 inch deep gravel…and down I went.

Picking up the pieces…. (photo by Adam Falgout)

I quickly got up and ran the remainder of that short hill (maybe 100 feet left) and mounted my bike…..chain was off….

Run-up! (photos by Adam Falgout)

By the time I was in full-on chase mode, the chase group was unreachable even with the two other guys with me helping (although they were the back of the pack climbers, so what should I expect?) Along the 15 miles to the final gravel section (miles 80-83), we dropped one of our group going up a small hill, so it was mostly just me and another guy trading pulls.. Up the steep gravel climb and the subsequent rollers, I was by myself. I caught a few others along the way, but they didn’t last so it is was mostly solo for the last 15 miles or so.

Finishing it up with my crusty knee. (photo by Adam Falgout)

I don’t know my results yet (preliminary results do not include Cat3’s for some reason yet, self timed at 4:44 for the 102 miles). The riders that I was climbing well with on the 2nd gravel section placed in upper teen placings, so my result would have been significantly different if I wasn’t taken out. Despite this, I was really happy with my gravel riding (and the road sections as well) and put up some wattage numbers well above what I though my FTP was. Even at the end, I was able to sustain good power at miles 90, 95, 100, etc. It is a good sign since I haven’t really started my heavy training yet and didn’t taper for this race since it was not a target race. Just an excellent early season test, I will go back!

I didn’t get a T-shirt, but I got some additional scar tissue on top of other left knee scars.. For some reason, my left one usually takes the brunt of it. It pretty much started with a Cat 4 pack crash (on a straight away two riders crossed up) at 2006 Lascassas RR in Murfreesboro, TN, was layer upon by a rain slicked pavement slide out at Glenview Park practice CX race in December 2007 and now some new features today.

I am heading 5 hours west next weekend to NWA for Hell’s Kitchen. Another good early season test with a good 1 mile climb on each of three 20 mile laps.

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Update (3/10): Results are mostly posted up on LAMBRA. I was 24th overall in the A-race (23rd in Cat 123 and 1st Cat 3). I will be interested to see the finish times when they are posted up.

Today we prerode miles 45-67 and then 33-45 of the course. I had planned on riding the loop from the car in Woodville. Now Woodville isn’t a bad town, but a bunch of out of towners prepping for a bike ride in the middle of town was getting some looks. We decided to press on and ride out of town on our little 36 mile pre-ride, ride..

The first 20 miles of so was pretty good road (MS24 hwy) rolling up and mostly down to the dirt section after Fort Adams. Right after turning off the highway, the road gets pretty foul pretty quickly with a nasty little plank bridge before the pavement ends. The hills starts right away from there. The conditions today was basically good hardpack with a bunch of loose stuff. As the hill slackens off and then goes back up again, the gravel / sand started to get a little deeper in places making for some interesting riding. A bit further on, we came upon a bunch of MV teammates working on changing a flat (Todd had some bad lunch after some tire sidewall damage). After the gravel section (about 2 miles long) we had some smooth pavement back to the car a few rolling miles away. Didn’t get to ride the long flat section of gravel on the course (miles 25-33 / Woodstock road), due to time (although we rode by the northern end of it on way back to Woodville).

The plan for tomorrow is the same for me as it will be for most. Stay near the front and go with some breaks that contain the right mix. The X-factor will be a little bit of luck (no punctures) and a bit of awareness / attentiveness to not miss the right break / pack split.

The training is already in the legs. I couldn’t be more ready given balancing the end of CX season and the length of the road season. Now it is time to get it done. If I do it right, it will only be 4-1/2 hours of pain.