Paydirt.

Yesterday's Time Trial went extremely well despite less than optimal pre-race preparation. We had a birthday party for my one year old on Saturday and I was dragging balls all day wondering if I could make it through and also if I would feel better come race day, with the 5am wake up call. It's becoming apparent that on about the third day of some taperlike workouts I feel like crap, plain tired. I recognized this familiar feeling and didn't panic just got to bed early after a jacuzzi and a good Yojah session. It's my twist on Yoga with a little bit of jah.

Here's the numbers:

Official time: 29:48 (2nd by :01 M30-39)
average speed: 25.02 mph
Average watts: 264
Cadence:101
HR max: 180
HR avg: 172
HR start: 128

Temp:~70F
wind:NNW 3-5mph
RH:~50%

Pre-Race:

I woke up around 5am and drank 20oz water befor standard 2 cups strong black coffee. Took in a banana and PowerBar and headed over to the island. After a long wait at the check-in, I allowed for a 45 minute warmup. This was not enough time. I'm still fine tuning this important part of short course TT. I kept it in aerobic zones allowing cadence and Power to slowly rise on their own for 20 minutes. It's amazing how easy it comes if I don't rush this. I did 4 surges to Low LT~245W for 1 minute 2:1 recovery, then 3 20s jumps to ~400 W w/ long recoveries. I showed up to the start with 5 minutes set my watch then just rode near the start and tried to keep the HR in solid Z1. I think I could have done at least 2 intervals at race pace to heat it up a little more. I'll count on 60 minute warmup next time with 5 minute break. Oh yeah, prerace nutrition was 1.5 scoops CPro with 1motortab at 45-30minutes. JW's Rx-5Vantage Tabs +2 Energ-Ease(secret weapons) and 1 gel @ 15 minutes w/20oz H20.

Race:

I started off a little hot in one gear too high. I was pushing 320 for the first 30 s then settled in around 280 trying to ease up. Apparently it's appropriate to negative split these races but I still don't have the confidence. I was flying hitting the first lap at -25s off 6min pace. I started to hurt a little earlier than expected part way through lap 2, I backed off a bit and focused on keeping it above 265, deep steady rhythmic breathing and staying aero. This meant adjusting the helmet back, staying low, and not staring at the P-meter especially into the wind. I waved slightly at my wife and baby girl on the first two laps then I had to dig in. I was still above pace and just had to hold it until the last lap. I had some surges on the last lap but was panicking slightly trying to find a gear and get comfortable. I missed the finish chute slightly and had to dodge some cones in the sprint to the finish. (maybe the :01 s differential?) I barely had over 300w even out of the saddle! Stoked with my finish time It took a while before I felt like I could have gone harder maybe with a team car and a bullhorn. Faster you pussy!

All in all I was fast yesterday. I think it was a combination of the new helmet, wicked fast wheels w/135psi and freshly waxed spokes. But also some solid workouts from Jim and really getting the power training zones wired. My PR for this race was 31:36 on 10.8.06 so almost 2 minutes in a year is pretty good considering a roller coaster year for training and racing. I got to give props out to James Walsh for joining me on some long hard rides this year. You can do intervals, long easy rides and hill repeats but nothing makes gains like 4+hour rides in the mountains. It's tough to do it alone.

I'm off now for a couple weeks, I think then I'll do some fitness testing for the run, body compostition then it's time to get running. I'll probably do some swimming, biking and running while I'm off just nothing over 30 minutes and probably not consecutive days. I think I'd go crazy if the wind doesn't blow and the surfs flat.

It feels good to end this season on a solid PR.