Home Blog Page 416

Open Pro: Elevate Conquers Tour of the Gila

0

Open Pro: Elevate Conquers Tour of the Gila

Editor’s note: Jordan Cheyne’s “The Open Pro” series details his experiences with high-level Zwift training as a rider in the pro Continental ranks. You can read his past posts here.


In 2016 I was a few months into my Neopro season with Jelly Belly p/b Maxxis and I was celebrating a team victory at one of the biggest stage races in the country. Our superstar climber Lachlan Morton had put on an emphatic display from the first stage and we defended the GC lead wire to wire. It was new territory for me and also for Jelly Belly. I had never had a reason to stand around the “winner’s circle” after a UCI stage race and it was the team’s first win at the high altitude New Mexican race in its 17-year history.  I really didn’t know what to do with myself. There was elation and excitement and I had an odd version of pride wash over me. I knew I had only been a bit player in the success and I hadn’t been a particularly strong one at that but we had won and that felt special.

Three years almost to the day and the feeling was different. I found James in the familiar leader’s red jersey and we exchanged a sweaty hug. This time the satisfaction rang true.

The Mesa

The Mesa. It is easily the most talked about 2km stretch of tarmac in the Tour of the Gila. It comes after a short, stinging opening climb in the finale of Stage 1 and leads quickly into the decisive 4km finishing climb. Legs and lungs are already burning as the road flattens, and the crosswinds sweeping through beat down on the shattered peloton. A newcomer might think it would come as a respite between climbing efforts but it is often the launch pad to win the stage and even the overall.

In 2016 my Jelly Belly teammate Taylor Shelden put on a master class in tactics and strength and dragged Lachlan clear on the Mesa. Taylor finished his massive pull and Lachlan danced away and opened a substantial lead in the GC. That’s how the Mesa is done.

In my next trip to Gila with Elevate-KHS last year, things weren’t so pretty. The tables were turned and the Rally team sailed away in the winds as I clawed across the gap to give James a chance on the climb. It wasn’t enough and it was clear there was a lot of work to do to bring the team up to the level of America’s most elite squads.

This time, after a big year of growth as a team, we took control of the race. Our big engine George Simpson put in a massive dig, eating up the barren Mesa and forcing everyone but James into the roadside gutter and out of the draft. James was P1 entering the climb and pulled off a stunning win. We had staked our claim on the Mesa just like so many winning teams of past years. It was time to defend.

Upping My Game

Over my career, I have rarely performed well at high altitude races like the Tour of the Gila. I am usually good enough to do a job like in 2016 but rarely able to control the race in any way. I had a typical off day on stage 1 and was frustrated but I knew I needed to dig into my mental reserves and be stronger in the coming stages. I needed to be more than a bit player this time around–I needed to be a leader on the road.

In my time at Elevate I have tried to use what I learned in my time at Jelly Belly to be the best teammate I can be, and have become something of a road captain for the squad. It seems like I blinked my eyes and went from being a green (and fairly useless) Neopro to being one of the more experienced riders in the bunch. If we were going to control Gila and bring the red jersey home my guidance and my legs would be equally important.

Leading the charge on stage 2. (Photo credit Tour of the Gila)

In the Stage 2 road race and the Stage 4 crit, I drew on what I learned in 2016 to deploy our resources and try to recognize real threats and neutralize them. We also have the good fortune of having sprinter Eric Young on the team and he brought his experience in 3 previous Gila editions with the Optum, Rally team. It wasn’t easy but we ticked the boxes en route and brought it back to a sprint both days. The crit was a massive highlight as Eric and Alfredo capitalized on the team’s work and went 1-3 at the finish.

Controlling the downtown crit. (Photo credit Jonathan Holland-Neve)

Finishing the Job

Barely 12 hours after the criterium celebrations wrapped up, dawn broke on possibly the most important stage in Elevate-KHS history. The past 4 stages had been almost flawless: 2 stage wins; Adam, George and James pulling a 2,3,4 in the time trial and a solid GC lead. The future promised over 4 hours of relentless climbing and descending and many chances for the jersey to slip away. The final Gila Monster stage with its 160km and 3000m of climbing always delivers on its name and any lead hangs in the balance until the final kilometers are done.

Game faces before the final stage. (Photo credit Jonathan Holland-Neve)

I’ve never been prouder of my team. The boys put on a clinic in every key section. We covered moves and set up a manageable breakaway. Eric and Alfredo sacrificed themselves in the 50km valley to keep the break close before the big climbs. George then set about defying gravity and ripped up the first 25-minute climb and later rode the front well into the iconic Monster climb itself. Uli rode 15km flat out between the climbs to keep the break in check. Finally, I was able to take over on the Monster’s upper slopes and scrap my way to the base of the final climb where James stepped up and played closer.

James showed maturity and strength and never let the race get away from him in those final moments. When I finally spun across the line he had already been Gila Champion for 6 minutes and 29 seconds.

I could really own it this time. This team has risen to new heights and I have been there the whole way. I feel lucky to be a part of it and satisfied that I can make a difference. Even better, there are plenty of races left to win this season and this team isn’t slowing down. 

Me after some stage 1 suffering, and James after a big TT effort. (Photos credit Jonathan Holland-Neve)

The Endurance Lab Coaches’ Corner 68 – Caloric restriction when recovering from injury

The Endurance Lab Coaches’ Corner 68 – Caloric restriction when recovering from injury

In this episode, our topics include:

  • Caloric restriction when recovering from injury (02:00)
    1. Energy Availability Defined
    2. Relative energy Deficiency (RED)
    3. Lionel Sanders broken Sacrum – https://www.youtube.com/watch?v=2bveOtX-f3c
    4. https://www.precisionnutrition.com/nutrition-for-injury-recovery-infographic
    5. Focus on whole food anti-inflammatory diet and proper supplements
  • Article of the week: (25:30) By the numbers: What it takes to be competitive at the women’s Tour of Flanders
    • 40% more power required to stay in the break than in the peloton for the first 30 minutes
    • In the early climbs, the breakaway had much more steady power compared to the chaser.
    • Pace only continued to steepen as they approached the final sprint–final climbs were much more aggressive as riders fought to stay with the break and the chaser fought to compete
    • 13.75 W/kg for 10 sec with peak power of 15.52 w/kg to win
  • Edible seaweed water pods (36:30): The London Marathon did its part in reducing plastic waste by swapping water bottles with edible seaweed water pods that biodegrade in weeks. Read more >
  • Highlight Mike Pugh for completing his first 70.3 in 5:34 on Sunday

[youtube https://www.youtube.com/watch?v=ggHWKsgv34c&w=560&h=315]

Recording Date: 05/05/2019

 

 

 


How to Ride Zwift’s Bologna TT Giro Course

How to Ride Zwift’s Bologna TT Giro Course

Zwift released a shiny new race course last weekend which mirrors the Giro d’Italia TT prologue route raced on Saturday, May 11, 2019.

But this course is not available for “free riding” at this time, since it is not part of guest world rotation schedule. The only way to ride the Bologna course is to join an event held on this course.

Here is a list of all upcoming Bologna TT course events >

Looking for tips on pacing your Bologna TT? Here’s are the Top 5 Time Trialing Tips for Zwifters, and a post explaining how to best pace the Zwift Bologna TT course.


The Endurance Lab Coaches’ Corner 67 – Getting Your Diet Back on Track

The Endurance Lab Coaches’ Corner 67 – Getting Your Diet Back on Track

In this episode, our topics include:

  • Getting your diet back on track (2:00)
    1. Identify where your off track: Content, Timing, Location, preparation
    2. What has changed: Less processed, how much is on your plate, meal skipping, pre/post workout nutrition
    3. What are your goals: be mindful of an all or nothing approach, build or recover
    4. Manage your stress levels
    5. Create a plan: what can you do to make thing easier
  • Article of the week: (22:30): New Hydration Technology to Be Worn by Boston Marathon Participants for the First Time
    • Will wearable hydration technology change the way that we train and race?
    • Marathoners cross the finish line mildly dehydrated 80 percent of the time
    • Nix, a Boston-based company out of the Harvard Innovation Launch Lab, is a single-use biosensor patch with a digital interface that adheres to the skin and is worn on your hand or arm. It monitors your sweat rate and hydration status, providing actionable information in real-time.
  • Never give up – Amstel Gold Race.  The race is not over until it is over.  (32:00)

Recording Date: 04/22/2019

 


Zwift Update 1.0.36387 Released

Zwift Update 1.0.36387 Released

Zwift released a major game update late last week, including a brand-new world, which is always big news (even if the route is small)!

Jon Mayfield has yet to post his usual release notes on the Zwift Support Forum, so what you see below has been gathered from our own observations. Spot any other changes? Share them in the comments!

Giro Bologna TT World

The biggest news in this release, the Bologna TT course is on a new world launched on the same day as the start of the Giro d’Italia. An exact replica of the Giro’s prologue TT route, this course is a short but challenging ride with 6km of flat leading to 2km of steep climbing to the finish.

Read all about the Bologna TT course >

“Whole Lotta Lava” Opens Up

The “Whole Lotta Lava” route takes you on a loop of the Volcano Circuit, with a climb up to the Volcano KOM thrown in for fun.

This route was available for events only before this update, but is now available in-game for free riding. Read more about this challenging route >

Riding around the volcano with my dad

New Bike Frames and Wheelsets Available

In what will probably become a regular occurence, Zwift has added more items to the Drop Shop. This time around they’ve added three new bike frames and two wheelsets. Here are the new bikes:

Two new wheelsets are also available: Shimano’s C40 and C60.

Preliminary tests show the frames and wheels aren’t anything exceptional in terms of performance, but if you rock this equipment outdoors you might want to pick it up on Zwift as well.

That’s all we can see in terms of changes in the latest update. Have you spotted something else? Comment below and let us know!


The Endurance Lab Coaches’ Corner 69 – Being a Brand Ambassador

The Endurance Lab Coaches’ Corner 69 – Being a Brand Ambassador

In this episode, we interview Renee Makimaa – Brand Ambassador for SOAS and BASE Performance.

Questions:  

  1. What exactly is a brand ambassador?  
  2. How does it differ from a sponsored athlete like Ryf or Frodo?
  3. What drew you to SOAS and Base?  
  4. How did you get interested in triathlon in the first place?
  5. As a working mom, wife, and athlete, how do you find the balance between all of the competing demands?
  6. What is your food weakness?  
  7. What is the one thing that gets you out the door to train on the days when you feel like staying on the couch?

[youtube https://www.youtube.com/watch?v=KLwkIwe8RQg&w=560&h=315]

Recording Date:  05/13/2019


How to Pace Your Best Zwift Bologna TT Race

12

Yes, we’ve tested various frame/wheelset setups to see which one(s) deliver the best performance on Zwift’s new Bologna TT routeread our post about that here. But remember: just like racing outdoors, equipment tweaks only achieve marginal gains.

Want to turn in your very best performance on this route? You’ll need to give some thought to perfecting your pacing strategy. Here’s a video from our favorite Lama down under, Shane Miller (who happens to be a very experienced TT racer outside):

TT Pacing Basics

“Go hardest when you’re going slowest.” That is Shane’s basic strategy, and it’s backed by basic physics. The faster you are moving, the more power it takes to further increase your speed. So if you want to trim time, speed up your slowest section(s).

For the Bologna TT route in particular, the strategy can be summarized as riding slightly below threshold for the flat portion (first 6km), then above threshold for the climb (final 2km). For fairly strong riders (let’s say, B category and higher) this will roughly result in you riding under threshold for the first half of your ride (timewise) and over threshold for the second half.

This actually works out nicely as an illustration of proper pacing strategy. Let’s look at some numbers from BikeCalculator.com which illustrate why this strategy works:

  • On flat ground, 300 watts will have you traveling at 40.07kph. Bump your effort up by 10% to 330 watts and your speed will increase to 41.51kph–a 3.6% speed increase, or approximately 19 seconds faster over Bologna’s flat 6km.
  • On a 10% grade, 300 watts will have you traveling at 12.31kph. Bump your effort up by 10% to 330 watts and your speed will increase to 13.48kph–a 9.5% speed increase, or approximately 50s seconds faster up Bologna’s 2km climb.

So you can see, it makes good sense to conserve a bit on the flats so you can go over threshold for the climb.

Want a more precise race plan? Shane shows in the video above how you can use BestBikeSplit.com to create a precise race plan for your fitness level.

How Much Faster?

In Shane’s test, applying the BestBikeSplit strategy resulted in a time of 17:36. However, if Shane held a steady effort, his time was 18:15.

Both efforts averaged 292 watts, but the optimized pacing shaved 39 seconds off his overall time. That’s huge!

Hopefully this insight helps you smash your next TT effort. Go get it!

Bologna “Time Trial Lap” Route Details

Bologna “Time Trial Lap” Route Details

As a GPS-perfect replica of a grand tour stage, this route is a first for Zwift. The Bologna “Time Trial Lap” route is a replica of the Giro d’Italia prologue TT stage raced on May 11, 2019.

Route Profile

The first 3km of this route are actually slightly downhill–enjoy it while it lasts! The next 3km are a false flat. Then you hit the flat right-hand hairpin at 6km it’s a hard 2k climb to the finish.

The climb averages 9.6%, with a total elevation gain of 198m (649′).

Most Zwifters spend roughly half of their race on the flat portion of the course, and half on the climb. For pacing tips on this route read “How to Pace Your Best Bologna TT Race“.

Sightseeing

If you aren’t half-blind from an all-out effort you can enjoy some of the landmarks painstakingly recreated by Zwift’s artists. We begin at Piazza Maggiore, which is the main square in the heart of Bologna. Other sights here include the Basilica di San Petronio and Fountain of Neptune.

Next, we cover some cobbled streets lined with arcades, past Porta San Felice (the westernmost gate of medieval Bologna).

The climb begins at Arco del Meloncello with a sharp right hairpin. You’ll know you’re halfway up the climb when you hit another right hairpin and go under the stone arch. When you see the Sanctuary of the Madonna di San Luca you’ll know you’re almost there. And when you see the giant Scottie inflatable, give it all you’ve got over the line!

About Multi-Lap Events

Single-lap events on this route are straightforward enough: it’s 8km (5 miles) long, beginning at the start line and ending at the top of the climb.

But what about multi-lap events? Many races held on Bologna TT are 2-lap events, but that’s a rather confusing way to describe them. The best way to understand this is to know that a “lap” on Bologna TT is just one time riding from the start to the hilltop finish. Descending back to the start line isn’t counted as a “lap” in any way.

Therefore, a 2-lap event on this route means you still begin at the standard start line, climb to the top, descend down to the start again, turn around, then climb to the top once more. Your event will end atop the second climb, for a total length of 24km (15 miles).

Event Only

Bologna TT is an event-only course, meaning you can only get on the course if you join an event being held there.

Want to free-ride the course? Join the event, then click to leave the event. You will remain on the course after leaving the event.

Route Details

Distance: 8km (5 miles)
Elevation Gain: 230m (757′)
Strava Segment Strava Segment (Reverse) Strava Segment (Out and Back) Strava Segment (Flat Only) Strava Segment (Climb Only)


Watopia “Whole Lotta Lava” Route Details

Watopia “Whole Lotta Lava” Route Details

Watopia’s “Whole Lotta Lava” began as an event-only route on Zwift, meaning it was only available for use in events and could not be ridden on a freeride or individual workout. But that changed around May 11, 2019, when Zwift released an update which made this challenging route available in-game.

Route Description

In terms of profile, this route divides up nicely into thirds: one-third flat, one-third climb, one-third descending.

We begin with a 4.6km (2.9 mile) lead-in from the starting pens (Strava segment here).

Once you ride through the Volcano Circuit start/finish banner the actual route begins, taking you around 3/4 of the standard Volcano Circuit CCW route. But instead of completing the circuit you’ll hang a left onto the Volcano KOM, ride up to the top, then descend back to sea level. Only then is it time to complete your Volcano Circuit CCW lap!

When you ride through the start/finish banner you’ve completed one lap of “Whole Lotta Lava”. Most events on this route are 2-4 laps in length.

Route details:
Distance: 12.3km (7.63 miles)
Elevation Gain: 153m (503′)
Strava Forward Segment


Innsbruck “KOM After Party” Route Details

Innsbruck “KOM After Party” Route Details

“Innsbruck KOM After Party” is an event-only route on Zwift, meaning it is only available for use in events–it cannot be ridden on a freeride or individual workout.

Route Description

In terms of profile, this ride is essentially ~30km (18 miles) of flat followed by a solid climb up the Innsbruck KOM. This makes for exciting race possibilities as riders with more pure power work to drop climbers in the early flat portion, while climbers claw back time on the final KOM.

We begin with three laps of Innsbruckring. This portion is quite flat, except for the famed “Leg Snapper” climb which is short but steep enough to really hurt in a multi-lap race.

After those three laps, we head out into the countryside for a ride up the KOM. This is a solid climb at 7.4km (4.6 miles) long with 400m (1311′) of climbing. The route finishes at the KOM banner, but why not keep going and enjoy the 5.7km (3.6 miles) descent? You’ve earned it!

Route details:
Distance: 37.2km (23.1 miles)
Elevation Gain: 640m (2100′)
Strava Forward Segment