Cycling Center Dallas Blog
Cycling Center Dallas Blog
Here we talk about all things cycling - training, wattage, group rides, bike rallies, triathlons, weather, coaching, coaches, nutrition, ponderings, musings, and equipment! If you have a topic or a question, send us a note and we'll try to answer for you!
(21) #aeroiseverything (1) #bikemart (1) #CCD (1) #CoachWharton (1) #computrainer (1) #computraining (1) #CycleDallas (1) #cycling (1) #CyclingCenterDallas (3) #cyclingclass (1) #ftdavis (1) #iambikemart (1) #iamrbm (1) #knowyournumbers (2) #leavewithnothingleft (5) #numbersdontlie (2) #trainwithpower (1) % Gain (9) % improvement (9) 15 seconds (2) 2010 (3) 60-60's (3) 75080 (4) 75218 (3) 75228 (2) 75240 (1) 75248 (1) AC (1) action = reaction (1) Adapting to Altitude (1) aero helmet (1) aerobic power (1) aerodynamics (1) Aledo (1) Aledo Ride for Heroes (1) Alexis Penn (1) Almond Milk (2) Alpe d'Huez (1) Alpine Texas (1) Anaerobic Conditioning (7) Anaerobic Work Capacity (3) Ardmore (1) Armando Mastracci (1) Athlete Update (8) AWC (2) bands (1) Baron Biosystems (2) Beat the heat (1) Best Bike Fit (1) bicycle (8) Bicycle Aerodynamics (1) Bicycle Coach (1) Bicycle Education (2) Bicycle Fit (1) Bicycle Rally (2) Bicycle-Stuff (1) (1) Bicycles (3) bicycling (21) Bike (3) bike adventures (1) Bike Coach (23) Bike Coach Dallas (3) Bike Critic (1) Bike Mart (6) Bike Rally (2) Bike Rally Results (4) Bike Ride (2) bike score (1) bike tire pressure (1) Bike travel (1) BikeMart (4) BikeMS (2) Biking (2) bone heath (1) Bonk Breakers (1) Boulder Park (1) Brian Terrell (1) Buddy Training (5) Cadence (3) Calibrating a CompuTrainer (1) Cambridge (1) Cambridge Triathlon (1) Camelback (1) Camelbak (2) Camp (1) Campagnolo (1) Campbell Road (1) cancellation (1) cardio (1) Casa Linda (1) CCD (2) Cervelo (2) Changing Gears (1) Classes (9) climbing (1) Coach Christenson (1) Coach Craig Fulk (1) Coach Kurt (5) Coach RIchard Wharton (14) Coach Tracy Christenson (1) Coach Wharton (59) coaches (1) coaching (1) Coit Road (1) Coldblack (2) collarbone (1) CompuTrainer (28) CompuTrainer Calibration (1) Connect IQ (1) Core cycling (1) Core function (1) Core stability (1) Core Training (1) Cornering (1) Cornering on a bike (1) Craig Fulk (3) cramping (1) Crit Simulations (1) Critical Power (5) Critical Power Testing (1) Cycle Dallas (6) cycling (56) cycling adventures (1) Cycling and Resistance Training (7) Cycling and Technology (1) Cycling Cadence (1) Cycling Center Dallas (82) Cycling Center of Dallas (2) Cycling Challenge (1) Cycling Class (2) Cycling Coach (19) cycling coach dallas (1) Cycling Dallas (3) Cycling dehydration (1) Cycling energy management (1) Cycling Equipment recommendations (1) Cycling Fatigue (1) Cycling Hydration (1) Cycling In Dallas (2) cycling instruction (1) cycling instructor (1) Cycling Monk (1) Cycling Posture (6) Cycling Posture Analysis (1) Cycling Power (1) Cycling Power Lab (1) cycling recovery (2) cycling rehydration (1) cycling resistance training (1) cycling rpm (1) Cycling Savvy (2) Cycling Scoliosis (1) Cycling Tips (16) cycling training (2) Cycling Zen (1) (1) CyclingSavvy (2) Cyclist Education (1) Dallas (2) Dallas Bike Coach (3) Dallas Bike Coach. (1) Dallas Cycling (5) Dallas Cycling Center (1) Dallas cyclist (2) Dan Driscoll (1) David Lopez (1) David Rothgeb (1) David Tilbury-Davis (1) Dean Markham (1) Descending (1) Detailed video (1) Dex Tooke (1) DORBA (1) Dorothy Zarbo (1) Drew Hartman (1) Dynamic Bike Fit (2) Earbuds (1) Earbuds While Cycling (1) Emily Penn (1) Energy (1) ErgVideo (12) faster (1) fitness (10) flexibility (1) Friedrich's Ataxia (1) Frisco Cycling Club (1) Ft. Davis (2) FTP (3) Functional Movement (1) Functional Threshold Power (3) Garland Road (2) Garmin (1) Garmin 1000 (1) getting fit (1) Glen Rose (1) Goal Setting (1) Greater Dallas Bicyclists (1) Group Rides (1) Hammerfest (2) Heat (1) HH100 (1) Hills (1) Hip pain and cycling (1) Holistic Training (1) Hotter 'n Hell (1) Hotter 'n Hell Hundred (1) How to Calibrate a CompuTrainer (1) Hydration (3) ice back (1) IF (Intensity Factor) (3) improving power (1) in home (2) Incline (1) Incline Training (1) indoor cycling (2) Intensity (1) intervals (12) Jack Mott (1) Justine Viera (5) KiloJoules (2) Kiwanis (1) KookaBurra Bird Shop (2) Kurt Chacon (4) Kyle Keeter (1) Kyphosis (1) Lajitas (1) Lancaster (2) Lancaster Rally (2) Lane Control (1) Lane positioning (1) Le Tour (1) Leave With Nothing Left (3) LeaveWithNothingLeft (2) long climbs (1) Long Rides (1) Lordosis (1) losing weight (1) Louis Garneau (1) make up classes (1) Make-Up Class (1) Matrix (3) Maximal Power Available (1) Maximum Power Available (1) Meso-Cycle (1) Mesocycle (1) Michelle Beckley (1) mineral wells (1) Mirage (3) Mitochondria (1) mobility (1) Morphology (1) Mountain Biking (1) Moxy (7) Moxy Monitor (4) Moxy Muscle Oxygen Sensor (1) Moxy Sensor (1) MS150 (2) Mt. Locke (1) Muenster Rally (1) MultiRider (9) Muscle Oxygen (1) Muscle Oxygen Saturation (1) NBS Nutrition (1) Newton (1) Newton's Third Law (1) No Country for Old Men (1) north texas (1) North Texas Cycling (1) Nutrition (2) Nutrition Coach (1) OBC (1) Oklahoma (1) Oklahoma Cycling (1) Online Bike Coach (18) Online Coaching (1) Onlinebikecoach (1) Optimal Chainring Position (1) Osmo (3) Osmo Acute Recovery (1) Osmo Nutrition (2) osteopenia (1) osteoporosis (2) PACC (1) Paluxy Pedal (2) Parable (1) Paul Brown (1) Paul Smeulders (6) Pavel Kolar (1) Pedal Stroke (1) Pedal Stroke Analysis (2) Pedaling with one leg (1) Performance Cycling Instruction (12) PerfPro (17) PerfPro Analyzer (3) PerfPro Studio (15) Periodization (5) PerPro Studio (1) Personal Training (16) Plano Bicycling Association (2) Plano Cycling (1) post-ride recovery (1) Postural Analysis (1) Postural Assessment Cycling (1) posture (1) Posture Analysis (1) Posture Analysis Cycling (1) power (4) Power Meter (5) Power2Max (2) powertap (1) Pre-Season (3) Preparation for Elevation (1) Progression (6) Proper Bike Fit (1) Proper Warm Up (1) Q Ring (1) Q Rings (1) Quarq (3) Quarter (4) QXL (1) QXL Ring (1) RaceDay (1) RaceDay Analyzer (1) RaceDay Apollo (2) RacerMate (1) RBM (1) Reagent Strips (1) recovery (4) recumbent tricycle (1) Red Zone Fitness (1) redzonefitness (1) Relative Power (2) Resistance Training (6) resistance training and cycling (1) Resistance Training for Cyclists (1) Resmed S+ (1) Retul (2) Retul Muve (1) Richard Wharton (62) Richardson (6) Richardson Bike Mart (8) richardson location (1) Ride With GPS (1) RideWithGPS (2) (1) Riding in Dallas (1) Riding in Texas (1) Riding in the wind (1) rip trainer (1) RM1 (1) Rotor (1) Rotor Componentes Rotor 2InPower (1) Rotor Components (1) Rotor InPower (1) Rotor Power Meter (1) Rotor USA (1) RRC (1) Saturated Muscle Oxygen (2) Saturated Muscle Oxygen at Altitude (1) Scheduling (8) Shimano (1) Shindo Salvo (1) Singletrack (1) Skiba (2) Skiba Scores (1) Skill (1) Sleep Quality (1) Slope (1) SMART acronym (1) SmO2 (4) Somervell County (1) Specialized (1) Speed (1) SPIN (1) Spin Scan (1) SpinScan (1) Sprint Intervals (2) Sprinting (1) Sprints (1) SRAM (1) SRM (1) Stacy Sims (2) Stamina (1) Steve Elliott (1) Strength (1) strength training (6) stress (1) stretching (1) summer (1) summer heat (1) Suspension Training (3) Terlingua (1) Texas (2) Texas Cycling (1) Texas Heat (1) Texas Time Trials (1) ThB (3) Threshold (4) Threshold Power (8) Threshold Test (5) Threshold Wattage (1) Time Trial (1) Tin Butt (1) Tips (1) Tips for Cycling (2) Tire Pressure (1) TMBRA (1) Tom Anhalt (1) Total Hemoglobin (3) Tour de France (9) Tracy Christenson (8) train with power (2) Training (17) training peaks (1) training stress (1) Training With Critical Power (1) Training With Power (7) Training With W' (1) Training with wattage (6) Training with watts (3) Travel (1) travel fitness (1) Trek (1) triathlete (1) Triathlon (3) Triathlon training (1) Tricycle (1) TRX (7) TSS (1) TXBRA (1) Ultra Cycling (2) UMCA (1) Urban Cycling (1) USA Cycling (1) Vo2 (1) vo2 max (1) Vo2Max (9) W Prime (1) W' (2) wahoo kickr (1) Warming Up (1) Warmup (1) watt meter (1) wattage (31) Wattage Training (28) Watts (16) Watts per Kilogram (2) Weather (5) weight loss (4) weight training (1) weight training for cyclists (1) Wharton (3) White Rock Lake (2) Women's Coaching (1) Women's Racing (1) Women's Road Racing (1) Workout Description (10) Workout Review (10) workouts (2) (1) XC mtb (1) Xert (8) Xert Online (3) Xertonline (3) (1) YMCA (1) YouTube (1) Zen Cycling (1) Zone 4 (1) Zone 6 (1) Zone 7 (1)
Coach Wharton

August Prep and Dry Run for the Texas Time Trials

At Cycling Ctr., Dallas, the mantra that we promote is all about improving stamina, speed, strength, and skill when cycling. Traditionally, this means spending time indoors, one or two days a week, and then using the results and improvements in fitness to enjoy longer rides with more challenges on the weekends. For most cyclists this is something in the realm of 2 to 4 hours, but the month of August allows us all to attempt and attend several rallies that are longer in duration. This begins at the end of July, with the 70 mile option for the bicycle rally held in Cleburne, and continues with the red river rally, a 75 mile option or a rally in Granbury, and of course it all culminates with the hotter in hell 100, held at the end of August up in Wichita Falls. However, all of these are bicycle rallies, and while they are as competitive as people choose to make them, there is nothing really official for the recreational cyclist.
The Texas time trials, held every year in Glen Rose, Texas, in the third weekend of September, allows cyclists to ride a safe, challenging, 26 mile loop with support, in a friendly yet competitive environment. The Texas time trials host a 500 mile option for the extremists, a 24 hour option, a 12 hour option, a six hour option, and finally a single lap sprint. Hosted by Dan Driscoll every year, this event continues to grow. I attended in 2012 and 2013, with my friend Michelle Beckley, and have grown to love this event as much as any other, because of its proximity, the support, and the incredible challenge that comes from managing energy and speed and power over the course of one hour, six hours, 12 hours, and even 24 hours.
I was lucky enough in 2012 to compete in the event in a very steady rain storm. The temperature never changed more than about 5°, and with proper support from Michelle and her boyfriend Martin, I was able to stay on top of my hydration and caloric consumption, and actually won the 12 hours. In 2013, because we were still in start-up mode with the cycling studios, I was about 5 pounds heavier, was far less fit, and ended up calling it a day after four laps. I realized that I was out of shape, overweight, and was to determined to try and ride 212 miles in the same way at higher temps and higher wind speeds than I had the previous year. So this year, this summer specifically, I pulled out my time trial bike, a 2007 aluminum P3 from Cervelo, and began to train on it and attempt to adapt my body position for the stress and duration of 12 hours in a near horizontal position.
I began training for the position in early August, when I tackled the Granbury rally in my aero bike, position, and kit. Then, I did the Red River Rally in the same way. Both times, I attempted to stay on top of my hydration by consuming over 3 L of water, sometimes up to five. This was mixed with Osmo, and it did keep me properly hydrated. However, heat is everyone's enemy, and you still have to burn a lot of energy in order to stay cool and fast. Two weekends ago I attempted to do a century out in Glen Rose on my own, and was unprepared for the heat and wind. So this weekend, instead of going to Hotter 'n Hell, I traveled back down to Glen Rose for some peaceful cycling and another dry run.
One of the things, besides heat, that matters the most when you are cycling, is the ability to overcome wind resistance. We are now at a place in time and technology where we can come up with some pretty close measurements that can help us better understand just how much drag we have to overcome at speed. The smaller the coefficient of aerodynamic drag, the more energy you can save when traveling. Things like helmets, shaved legs, skin suits, and aerodynamic wheels definitely can make a difference, and when you are burning about 800 kJ per lap, energy management and efficiency are critical. We cyclists spend a lot of time and money buying expensive gear, but how to put that gear properly to use, is a really important aspect that is often ignored.
Both last week, and this weekend, I performed my first lap right at the 6 AM time in order to get a very solid idea of how much normalized power was going to be necessary to average a one hour 20 minutes lap. I did this for at least two laps both weekends, and over the five full laps that I actually measured this, I came up with a normalized power of roughly 205 W. I also looked back at my previous laps from 2012 and 2013, and realized that the aerodynamic position of the P3 saved me roughly 30 W and 6 to 8 minutes, depending on the time of day. When you add that up over roughly 8 laps for a 12 hour event, which is my stated goal, it comes up to about an hour! Last year's winner averaged one hour 25 minutes over the course of eight laps, although his lap speeds varied by over 30 minutes, and so I decided to try and hold this average wattage over for an even six laps, just to see if this was feasible.
Interestingly, as the day warmed up, the time splits for the average power, which was around 170 watts, while PNorm was 205w, decreased. This is actually to be expected, because of the decrease in air density with the increase in temperature. Furthermore, I realized very early that with a very large Camelback on my back, I was not going to be able to ride in such an aggressive position while wearing my favorite aero helmet. I ended up reverting back to my more ventilated helmet, which is also been optimized for aerodynamics, but one has to assume that the TT helmet would probably make me anywhere from 45 to 90 seconds faster over the course of a lap. I need to restate that, we are not talking about speed, we are talking about conservation of energy. So at 205 normalized watts, I would probably be able to hold 1 hour 17 minutes, and not one hour 20 minutes.
The biggest issue that we must all deal with is that of consumption of energy. Even with more body fat on me than in previous years, I still am burning a majority of my energy through carbohydrates. Osmo is specifically designed not to provide that much energy through calories, and instead it uses the carbohydrates to help cyclists stay hydrated and cool. Therefore, according to Dr. Sims, who invented Osmo, food must be in the pocket, or in my case, the Bento box. I found that eating a real meal for breakfast, was extremely helpful, but that even after three laps, I am going to have to work on eating more. I believe I only consumed about 200 to 400 kcal every lap through solid food. This will have to go up, and I'm going to have to practice this for both taste and frequency.
Now, for an interesting exercise in air resistance, I am going to pull up the website, and I will try and show you just how much extra work is required to complete a lap on my road bike versus my time trial bike. We also need to keep in mind that my time trial bike is not as advanced as it could be, were it a P5 or even a P4 or even a P3, like the new one. Mine is first-generation, and has basically been  'modded out', so to speak, as I tinkered with it over the years.
2014 P3 TT
I clipped out a segment of the power meter file from 2013 and from this ride in August, got the relevant data from Weather Underground, and plugged everything in. The results are above. 

Now - what does this all mean? 

Well, if you're rolling on flat terrain at 205 watts, it means roughly 2.5 miles per hour!!!! But perhaps more importantly, it means, for me, probably 60-100 Kcals per lap, saved. When you ride or race a 12-hour, every Kcal matters, and if you have less resistance, you can travel further for the same amount of effort. 

Anyway, I know it's a good bit of dorkdom, but it just goes to show you that studying this stuff makes a difference, in speed, efficiency, effort, and honestly, pleasure! 

More later!