Monthly Archives: July 2017

Aquascalientes Wrap Up





Lots of people (okay, my Mom and Dad) have been asking for a link to the video of my two record attempts. So here you go Mom.

There have also been a couple of article on the GU website and one on Slowtwitch. I’m including the links below.  And please scroll down far enough to see the list of records set by our group.  They were an impressive group.

Breaking the Hour: Setting Goals

Breaking The Hour: Fuel to Shatter Records

Breaking the Hour: A New World Record

Slowtitch Article

 

 

49.121k, M55-59 World and US Record

 

2:18.052, M55-59 World and US Record

Here is a tentative list of US and World records set by our group in Aquascalientes.  The links are to YouTube videos of each persons ride with lap split data.

An impressive group of riders indeed.  Some are old friends and now some are new friends.

 

Andi Smith
Hour – 41.472k, W50-55 US Record
1k – 1:21.710, W50-55 US Record

Mary Ellen Allen
1k, 1:20.811, W60-65 US Record

Lenita Anthony
2k – 2:38.662, W60-64 World and US Record
1k – 1:20.463, W60-64 US Record
500m – 40.818, W60-64 World and US Record

Mary Ellen Allen, Lenita Anthony, Andi Smith
3k Team Pursuit – 3:56.844, W45+ US Record

Kevin Metcalfe
Hour – 49.121k, M55-59 World and US Record
2k – 2:18.052, M55-59 World and US Record
1k – 1:12.165, M55-59 US Record

Dean Phillips
3k – 3:22.764, M40-44 World and US Record
also see Dean’s narration here

Scott Hennessy
Hour – 43.216k, M70-74 World and US Record

Molly Van Houweling
Hour – 47.061k, W40-44 World and US Record
2k – 2:24.753, W40-44 World and US Record
1k – 1:14.772, W40-44 US Record

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Bonus ride: 2km World Record plus “What’s next”





One of the things I had considered doing in Mexico was to take a crack at the World Record for the 2km Individual Pursuit.  The record was set by Gary Mandy in October, 2016 at the Master’s World Championships in Manchester, England.  His record was 2:19.395.  To try and beat that I set a schedule that called for an opening lap in 23 seconds, followed by 11 laps at 16.5 seconds for a total of 1:18.5.  I have very limited experience in the 2km.  This would be my second one ever.  But I do know that it’s a pretty violent effort.  It’s much closer to a sprinter type of an event than the 4km pursuit (elites) or even the 3km pursuit (younger masters groups).  I liken it to the 800 meter running race in the track.  My point being that a schedule and pacing for this event is somewhat notional.  There isn’t much time to settle in.  The schedule is useful in the case where maybe my second lap was a low 15 second lap.  I’d know to ease up just a bit.  Or if it was 17 seconds I’d know I need to dig in harder.  But this is not an event where there is much time to settle into your pace.

For this event you want it as hot as possible to minimize the air density.  I ended up making my attempt at about 4:15pm when it was about 95 degrees in the velodrome.  I warmed up for about 15-20 minutes on the rollers and then went out to do some laps on the track to get a feel for what a 16.5 second lap felt like.  Back on the rollers for another 5-10 minutes and it was time to give it a go.

There really isn’t a whole lot to say about the attempt itself.  Considering my relative lack of experience with the starting gate I think I actually did a really good job of getting off the blocks and my opening lap was right on schedule.  Rob was calling splits and each lap seemed right on schedule as far as I could tell.  It’s kind of hard to hear splits when an aero helmet on.  With three laps to go it started getting pretty horrible and I think I was feeling the effects of my hour from the previous evening.  But it’s only three laps so you just suck it up and keep going.  The last lap was kind of a blur of suffering and heavy breathing.  And then it was over.  I didn’t think I had done it, but when I came by the start/finish line Chris was cheering and smiling so I figured I had done it.  My final time was 2:18:052 so I took a bit more than a second off of the record.  That made me very happy of course and now I think I have a reasonable shot at winning to 2km at worlds in October.  I don’t necessarily think that this record makes me the favorite by any means.  It’s hard to compare times between Aguascalientes and Manchester.  But I am optimistic.  Also, Rob tells me that my opening kilometer is a new national record for my age group.  My time was 1:12, which I think is pretty soft.  It was only a record because nobody had bothered to set/submit one to USA Cycling before.

Afterwards we packed up our bikes and went out to a celebratory dinner with the whole group.  All told there were 16 records set, most of them world records.  Then to bed for our 2:30 wake up call for the trip home.

Switching gears

Now that I’m home it’s time to change things up and prepare to defend my national hill climb championship up Pikes Peak on August 12th.  Long rides, LOTS of climbing and some dieting are in my future for the next couple of weeks.  I’m looking forward to the change and the challenge.

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World Hour Record. 55-59, 49.121 km






After months and months of preparation yesterday was finally the big day.

I went to the velodrome in the morning to run splits for my team mate Dan Bryant as he attempted to break Kent Bostick’s 45-49 record of 49.361km. Unfortunately he fell short. I think that Dan has the power to break the record as he averaged over 380 watts at 6,200′ above sea level! He just needs I more time on a steep 250 meter track to prepare.

After that I took an Uber back to the hotel and basically spent the next 5-6 hours eating and sitting around resting. The velodrome temperatures indicated that a good start time would probably be between 8 and 8:30 pm. We headed over at about 7, checked the temperature and I started getting ready. I was kind of nervous… I spent about 10 minutes on the rollers we had set up in the tunnel to the velodrome (much cooler down there). After that I got up on the track and did maybe 3-5 km on the track with some race pace laps and pulled off. Time to get on with it!

I needed to beat 47.773km to break the record. I felt like I could do 49.5km and that is what I set my schedule to. That called for about a 24 second opening lap and then 18.1 second laps. BTW, on the live stream, the timing data was based on the old record, not the schedule I was working with.

I had a good first lap and then it took a while to settle into my goal pace. Probably about 2km worth of sub 18 second laps to finally get it right. Then I rode around in circles for a really long time… For the first half I think I did a good job of keeping on schedule. Lots of 18.1’s and a few 18.2’s. I also did a pretty good job of riding the best, shortest line to minimize riding extra distance that I got no credit for. I had a few oopsie moments where I went wide or tagged a sponge, but not too bad.

Through 30 minutes I was pretty much right on schedule at 49.5 kph.

Photo: Craig Huffman / Craig Huffman Photography

After 30 minutes it kind of started getting hard. I was seeing more than the occasional split in the 18.3, 18.4, 18.5 range. At first a few, and then more and more. I also had a few more oopsie moments. Basically no sponge was safe. 🙂 Every 5 minutes Dan would hold up a white board that told me how many minutes I had done and my average speed so far. At I believe 35 minutes my average speed on the board dipped down to 49.4 kph. Besides breaking my age group record I REALLY wanted to also beat Bostick’s mark to have the fastest hour record of any of the master’s age groups. One of my thoughts upon seeing the board at 35 minutes was, “are they rounding”. And if so, did they get to 49.4 by rounding down (okay) or rounding up (not good). I wanted to telepathically tell them to give me at least two decimal places next time so I’d know, but then I probably hit a sponge and figured I needed to concentrate more on the task at hand. I was either going to be able to hold on or not and knowing the exact speed so far wasn’t going to change that.

At about 40 minutes I started counting laps each time they put the board up. I figured it would probably be somewhere around 17 laps or so per 5 minutes. That helped me break what I had left down into bite sized chunks. Kind of like what I do with my 2×20′ workouts on the trainer. In 5 minutes my life would improve, not because I got a break, but because I’d see a board that told me I had 5 minutes less left to go.

During the last 15 minutes or so I had more trouble holding my most aero position. That position involves holding only the tip of my aero bars with just a couple of fingers so that I can stretch out. That was just getting too hard to do well and control so I choked up a bit for more control.

I don’t remember exactly which time check it was, but I finally saw 49.3 kph and figured that unless I could really dig in during the last 5 minutes I was not going to beat Bostick’s mark. I was bummed, but at that point you just do what you can do. One important tip I got from Rob Van Houweling is that it’s a bad idea to fight hard to hold on to a pace that you’re fading from. It’s one thing if you just have a slow lap to speed up and get back on pace. But if you’re slowing fading off of your goal you’re only going to cause more damage by trying to rally.

This looks like what the last 15 minutes felt like.

This is starting to hurt… Photo: Craig Huffman / Craig Huffman Photography

Another thing I did earlier in the hour was to work the corners and float the straights. With the steep 250 meter track your center of gravity takes a significantly shorter line through the corner than your wheels. The wheels want to accelerate. By putting in a bit of effort you can pick up some speed. Then when you hit the straight it’s harder to hold that so you just float it a bit. If you look at the enclosed power file you can see that every single lap has two cadence blips that represent the turns. My cadence generally fluctuated by about 4 or 5 rpm twice each lap. Towards the end of the ride though it was too much work and concentration to focus on doing that. I was just trying to hold on and ride a good line in the corners to minimize the distance over 250 meters that I actually traveled each lap. FYI, I’m told that the difference between riding exactly on the black line vs. riding in the middle of the sprinters lane is about .1 seconds per lap. That really adds up over 196 and change laps.

At 5 minutes to go I went pretty much all in. That doesn’t mean my speed went up, just that it stopped dropping. 🙂 I saw lap 195 and was hoping to see 196 before I got the bell. (They ring the bell when you’ve got less than your average lap time left to go. So if I saw 196 before the bell, that meant I’d get at least 197 and change. Alas, they rang the bell at 196 and then blew the whistle which signified the end of my ride. You need to continue on at full speed to complete the lap as your final distance is calculated as a ratio of the time from the start of that lap to the bell divided by the total lap time. i.e. if you hit the line at 59:51 and rode an 18 second lap you’d get credit for 125 meters. (9/18 * 250). But if you hit the line at 59:51 and they blew the whistle when you were half way around and you sat up and cruised in for a 27 second lap you’d only get credit for (9/27 * 250) meters. Even though you were at 125 meters when it blew.

I was very happy when it ended. Happy because I had broken the record by a lot. But also happy because it stopped hurting! So much at least.

The official distance was calculated as 49.121 km, breaking the old mark by 1.348 kilometers.

After that was the looong wait to pee for the Mexican Anti Doping Agency. After probably about 6 bottles of water and close to two hours I was able to produce my sample and got back to the hotel at close to midnight.

I feel very thankful for the support I’ve received from my team mate Chris Ott and his company Creative Blue for organizing this whole thing and the tremendous support from GU, BMC, Pearl Izumi and Inside Tracker to get us to this point and help me fulfill this long time goal.

Next up, a crack at the 2km IP record for my age group this afternoon. Because… Why not, I’m already here, right?

World Hour Record Power File

Timing data and splits from the electronic timing system.

KevinMetcalfe_55-59_World_Hour_Record_Timing

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The Big Day





Today is the big day. This morning Dan will make his attempt on the 45-49 record at around 10am central time. I will go this evening at around 7:30pm. The timing of the attempts is all based on conditions in the velodrome. It is not air conditioned so it starts out cool in the morning and gets quite hot in the middle of the day before cooling off again. Picking your start time is kind of a Goldilocks thing. The warmer it is, the less dense the air and the faster you’ll go. Until warm is too warm and it affects your performance. The sweet spot is probably around 80 degrees. We have a few people here who are making attempts at shorter records like the flying 200m, 500m, kilometer, 2km pursuit and 3km pursuit. For those attempts they want it as warm as possible for the least air density as the races are too short to worry about overheating. In other words, it’s a long day at the velodrome for the officials!

Thursday was our first day on the track. I’ve haven’t been on a steep 250 meter track since 1999. After a few laps of “don’t die, don’t die, don’t die” I settled in and it was fine. After doing some laps with the 808 front I switched to the front disk wheel. Though I did a few laps with the front disk at Hellyer on a calm morning, I basically have no experience riding a front disk in the aerobars. But again, after a lap or two I didn’t even notice it.

Here is a short GoPro clip from the bike for some 50.5kph laps.

Hour testing. @guenergylabs @ride_bmc @peets_coffee_racing

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I did a couple of efforts at race pace. My expectation coming in was to ride something like 17.8 second laps for about 50.5 kph. I had some issues in my efforts going out too hot and not feeling like I could hold my pace for an hour. I started with a 53×14. That seemed kind of big.
To better explain how the gears feel, I need to explain how an effort feels on a steep 250 meter track. Going into the corner at speed you are leaning over and your center of gravity is basically taking a short cut and you speed up a bit to compensate, then when you hit the straight away it feels like more of an effort to stay on top of the gear. For me at least, staying on top of the gear is very important. If I ride 50km, that’s 200 laps. 200 laps is 400 turns, which is 400 times into the straight away and working to get on top of the gear. If I’m slightly over geared those 400 accelerations will take their toll and I won’t be able to hold the pace towards the end.

So, in the 53×14 my cadence tended to vary between 104 and 108 each lap. That felt “heavy” to me. I switched to a 52×14 and that felt a LOT better. The catch though is that to go 50 kph will probably give me a cadence that varies between 108 and 112 between the flats and the straights. A 5 minute test effort felt very comfortable at that cadence, but don’t really know if it will be sustainable for an hour.

Basically, right now I wish I had a 52.5 front chain ring. 🙂 If I was an uber trackie I might have more choices. All I’ve got are 52, 53, and 54 rings and 13, 14, 15, and 16 tooth rear cogs. Maybe something like a 49×13…

Anyway, I think I’m going to stick with the 52×15 and go out at 18 second laps and hope I can hit the gas towards the end to get up towards 50.5 km.

Right now I think that 50 km is possible, but less of a sure thing that I thought it might have been. We will know for sure in about 12 hours.

Another thing we did on Friday was make a few test starts using a starting gate. Another first for me. I did three starts and didn’t fall down so I considered it a huge success! 🙂

Check out our Hour Record Facebook page for more information and a link to the live stream of Dan and my attempts.

Also worth noting is that on Friday, Andi Smith set a US Hour record for 50-54 women at 41.472km. She rode a really good race and I was inspired to work on my line after watching her. She did a really good job hugging the black line in the corners which I’ve been less good at. I took some time in the afternoon to work on that and I feel like I’ll do fairly well in that regard.

Also, Molly VanHouweling broke her own world record for 40-44 women with a 47.061. That’s not terribly far from the 47.773 mark that I’m going after! She rode a pretty huge gear. I don’t know off the top of my head, but I’ll try to update later. Something WAY bigger than what I’m going to ride.

Cool shot from underneath the track.

Under the track. @guenergylabs @ride_bmc @peets_coffee_racing

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Final Lab Testing – 10 days before the hour





Dan and I went in for our final round of performance testing at the UC Davis Sports Performance center in Sacramento. We got DEXA scanned again and tested on the bike.

The one takeaway from the DEXA scan is that my bone density has dropped a bit. That means I’ll be starting some calcium supplements and continue with the weight workouts once we get back from Mexico.

Our on the bike test was different this time. We started out with a metabolic test. This time we kept it short and only went up to our aerobic threshold. Though it never got hard, the data shows that my heart rate and lactate numbers for a given power were lower than last time. So, I’m more fit than I was in March. Yay!

The second part was pretty hard. We did a Maximum Lactate Steady State (MLSS) test. We took my power numbers from the Loyalton TT last month, did a rough conversion for the altitude difference. 315 watts in Loyalton is approximately 340-345 watts at sea level. Judd had me do 3×12 minutes at 330 watts, 340 watts and 350 watts. During those intervals they tested my lactate every 3 minutes. They had me do the 330 and 340 watt steps in one 24 minute block. When that was finished, they had me spin easy until my lactate got down to under 2.0. Then it was back up to 350 watts for 12 minutes. That one kind of hurt. During the 340 step my lactate climbed and then leveled out and even dropped a bit during the last three minutes. For the 350 test my lactate climbed until the end indicating that 350 is not sustainable.

From that data it would appear that my MLSS power is 345 watts. Converting that power output for 6,200’ above sea level tells me that I should be aiming for about 305 watts in Aguascalientes.

My plan is on my first day on the track in Aguascalientes to do some gear testing and do maybe 5’ each at that power in probably a 52×14, 53×14 and 54×14. From that I’ll pick the gear that feels right and do a 20’ effort at race pace. Given the limited time I think that is my best bet for coming up with a solid idea of my best hour pacing. From there I’ll have two days to rest and recover before my schedule hour attempt at approximately 7:30pm central time on Saturday July 15th.

I also had an Inside Tracker blood test on June 30th. I got the results back via email while we were in the lap and was happy to see that all of my markers were in the good zone.

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