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Makaha Time Trial - Cycle

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Makaha, Hawaii
United States
Cambio Core
70F / 21C
Total Time = 23m 15s
Overall Rank = 8/116
Age Group = Cat 4/5 M18-34
Age Group Rank = 2/19
Pre-race routine:

Took it pretty easy the 10 days before the race. I was feeling run down, and power was poor after the 75 mile ride 2 weeks ago. I did manage a 2x20' and 1x20' workout in those 10 days, but I also had 2 off days and a lot of easy riding. Race day my legs felt great...or at least much better than the previous month.

I'm still way to fat, but shouldn't be penalized too much on this course.
Event warmup:

25-30 minutes on the trainer, 15 EZ, then 45-60 second pickups at race power until my HR elevated. Last one got me up to 165 bpm and a nice sweat. Then rode one time up and down the back road to make sure everything was shifting properly.
  • 23m 15s
  • 10 miles
  • 25.81 mile/hr

Going in, my goal was to average 295 while pedaling (less the turn around), but to start at 285 and build from there. I knew 2 years ago I got a little overzealous on the starting blocks and averaged somewhere around 445 watts for the first 30 seconds. This year I wanted to keep my burst to around 15 seconds and start settling in.

So the 3 minutes I'm trying to say under 300w to bring my average down from the initial burst. My HR is at 180-182 which I felt was pretty conservative as that's my TH HR. I made a mental note to go above 182 this early in the race, but it corresponded perfectly to my wattage goals. Once I got down to around 295 AP, it was time to really start settling in. I could see start to see Burt up the road who started 30 seconds ahead of me and I was slowly bringing him in.

I felt really good considering how painful a race this is supposed to be. Being the first race of the season, I just didn't want to do anything stupid. I finally caught Burt right at the turn around and passed him shortly thereafter. If this was an A race, now would be the time to put the hammer down and suffer, but I still had doubts in my mind on if I could realy sustain 295 watts. I knew the one small hill on the course was coming up at mile 7.5, so I backed off a little for a mile or so to prepare. AP dropped to around 291, but I was able to get up that hill with good power.

2 miles left, or roughly 5 minutes and it should be time to start emptying the tank. But for whatever reason, I still had doubts and couldn't convince myself to really ride the edge. Don't get me wrong, I was still suffering, but I crossed the line feeling fairly composed...rather than trying to find a spot to unclip and lie down.

All in all, a good effort and a great sign of fitness this early in the season. Last year at Mokuleia, I averaged 286 for 29 minutes, but that was a true all out effort. I finished 2nd in Senior 4/5 to Bill Lezzer, which would normally not shock me except when I found out he was on a road bike. Had he been on a tri bike, he would have contended for the overall.

Up next is Castle to Hanauma...which should be a 26ish minute race. Now that I have the confidence in my fitness, I'll try to squeeze those last few watts out and really suffer.
What would you do differently?:

Not much. Need to get down to race weight though.
Post race

Last updated: 2014-02-24 12:00 AM
00:23:15 | 10 miles | 25.81 mile/hr
Age Group: 2/19
Overall: 8/116
Performance: Good
294 AP / 294 NP / VI 1.00. 296 AP first half, 297 AP second half, 0w for 9 seconds at turn around. Last 2 minutes at 336w. Avg HR of 182
Wind: None
Course: Yokohama Bay out to Makaha and back. One small hill and roads were average.
Road: Rough Dry Cadence: 91
Turns: Good Cornering:
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks:
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2014-02-24 2:10 PM

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Subject: Makaha Time Trial

2014-02-24 2:30 PM
in reply to: #4954804

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PEI, Canada
Subject: RE: Makaha Time Trial

Great work Jason, awesome power numbers!  Now you know what you can really hammer at for the next one.  

2014-02-24 3:56 PM
in reply to: #4954804

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Houston, Texas
Subject: RE: Makaha Time Trial

Nice race, Jason!  Those are some big power numbers!

What's your plan for this week?  Mostly easy riding so you don't accumulate too much fatigue, but don't lose any fitness before your next race? 

2014-02-24 4:21 PM
in reply to: ligersandtions

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Subject: RE: Makaha Time Trial

So it's essentially less than 25 minutes balls to the walls then? I imagine it feels a lot like a 5K?

2014-02-24 4:42 PM
in reply to: #4954804

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Extreme Veteran
Ridgeland, Mississippi
Subject: RE: Makaha Time Trial

I enjoyed reading this.  Thanks for posting!

2014-02-25 11:28 AM
in reply to: #4954804

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Englewood, Florida
Subject: RE: Makaha Time Trial

Nicely done, it looks like your season is starting off quite well! 

2014-02-26 7:58 AM
in reply to: cdban66

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St Catharines, Ontario
Subject: RE: Makaha Time Trial
70F / 21C

I hate you.
2014-02-26 9:11 AM
in reply to: #4954804

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Knoxville area
Subject: RE: Makaha Time Trial
Good work Jason! Solid
2014-02-27 12:09 PM
in reply to: Leegoocrap

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West Chester, Ohio
Subject: RE: Makaha Time Trial

Holy moly that is some serious hurting on the bike no mat err how you slice it.  Great work!!

2014-03-03 12:52 PM
in reply to: #4954804

Northern IL
Subject: RE: Makaha Time Trial

Good job man!

2014-03-03 6:32 PM
in reply to: brigby1

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Subject: RE: Makaha Time Trial

Nice work!!

You really need to pedal the turnaround so you don't tank your NP  

2014-03-05 3:06 PM
in reply to: ChrisM

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Overland Park, KS
Subject: RE: Makaha Time Trial
That's kicking at high wattage Jason! What's probably more impressive was your average W/kg for that ride.
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