Napa Valley Marathon – A Coppi Rider’s (?) Perspective

I completed my first marathon on March 1 at the Napa Valley Marathon.

Training

Jean and I started training in December, immediately after the end of ‘cross season. We did our first significant training run in December – a 13-miler in North Carolina with Jean’s brother-in-law Markus. In hindsight, starting in December may have been a little late for a March 1 marathon, but we were both banking on carry-over fitness from the full season of cyclocross. For a training plan, we generally followed an online plan on TrainingPeaks written by Matt Fitzgerald, a prolific author and contributor to Triathlete, Runners World, and other publications. The plan is based on pace zones that are specific to each runner and is designed to be done with a GPS watch or other pace/distance device.

We did all of our long training runs together and naturally fell into a comfortable pace. For me, the pace was a little slower than my goal pace, but for Jean, it was slightly quicker. For both of us, though, the pace was within the training zone for longer-distance runs. We did our faster week-day runs separately, with me doing speed work at my threshold pace (close to goal pace for a 10k). By the end of the program, we did four training runs of at least 18 miles plus a 10k and a half-marathon for time. It was kind of cool knowing that each weekly long run was the longest run of my life. Both of us experienced knee pain during our long runs, probably due to patellar tendinitis (runner’s knee). Mine never got worse than a 3 or 4 on a 10-point pain scale, so I kept on training.

The Race

The weather forecast in the days leading up to the race was dismal: 45 degrees, rain, and a headwind for the entire route. For once, the weather forecasts were completely accurate. Race day dawned at 7:00 am with steady rain, mild winds, and an air temp of about 45 degrees. The rain would continue to fall throughout the race (and indeed, for the next 3 days of our vacation).

I had no idea what to wear. In the end I decided on compression shorts, a Craft sleeveless liner, and a long-sleeve technical shirt. I also wore lightweight gloves, a race belt to hold my GU’s, and a hat. In hindsight, I was probably overdressed, but at least I was not cold. Even though I did look like a complete dork!

Based on my experience with my long training runs (three 18-milers and one 20-miler), I expected that my joints would be the weakest link on race day. Surprisingly, the joints never bothered me. Instead, it was my quads that slowed me down.

I started the race with an "A" goal of 3:30 (8:00 pace) and a "B" goal of 3:45 (8:30 pace). I felt good and fresh at the beginning despite the cold rain, so I started out with the A plan in mind. I held onto the 8:00 average until about mile 20, when the wheels started to come off.

Beginning at mile 15, I started feeling serious muscle soreness in my quads. The muscle pain got worse from mile 15 onward. Eventually, I had to slow down. Coming down a slight gradient at mile 21, when I would normally speed up to take advantage of the descent, I was unable to quicken my pace. I also felt both legs starting to go numb. I had to let the two runners I had been chatting with go and I retreated into my pain cave. I basically shifted into autopilot and gutted out the final 6 miles. Somewhere between mile 20 and 21 I accidentally stopped my Garmin, so I don't know how much I slowed down, but I know I was running between and 9:00 and 9:30 for most of the final miles. Although I dropped off my goal pace, the 20 miles I had in the bank at 8:00 or better kept the overall average at 8:30. I ended up passing one of the two girls in the final mile for a strong finish.

I could barely stand afterwards and was shivering while I wandered around the finish line area looking for JeanBean. We finally found each other and got some hot soup before returning to our B&B for a hot shower. She had a solid race, coming in just a few seconds under 4:00, which had been her "B" goal. My quads were incredibly sore, to the point where I have to back down stairs and pull myself up to get out of chairs. Ouch.

Now, more than a week later, my legs are still trashed. The acute soreness is gone, but replaced with deep soreness. I still cannot put serious pressure on the pedals, so I’ve been spinning higher cadences to try to flush the badnesss out of the muscles.

Ever Again?

Will I do another marathon? That's tough to say. As an athlete, there is always a desire to improve upon a result. You ask yourself: "Could I have met my A goal under better conditions?" "With the value of experience and better training, could I improve enough to qualify for Boston with a 3:20 marathon?" The desire to answer these questions is balanced against the physical toll of the marathon and the time required for training, not to mention the time away from my first love of bike racing. For now, I confidently can say that I won't be doing another marathon this year. As for the future, never say never!

Reflections on 2008 Cyclocross Season

Reflections on 2008 Cyclocross Season
Successes

• JeanBean: Perhaps the most fun I had all season was watching Jean race. She’s fearless through the corners and a relentless competitor. She won several races and upgraded from Cat 4 to Cat 3, and then rode well in the Elite races. She’ll be a podium finisher in the Elites next year if she follows her current trajectory!

• Got the bikes dialed in. Both the pit bike and the race bike performed well this year. I also managed to dial in Jean’s bike pretty well. Jean had NO significant mechanical issues this season, and I suffered only two, neither of which were race-ending. Admittedly, we missed both local mud races this year because were out of town (Lilypons and Taneytown).

• Learned more about gluing and maintaining tubular tires. My new favorite tire is the Challenge Fango. I even was paid (in Belgian beer, of course) to glue tires for friends.

• Learned to dial in air pressure. I’m still fine-tuning pressure and learning to ride on less, but this year I seemed to find a sweet spot for many races.

• Had GREAT starts in almost every race, despite starting most of my races from the third row. With a few exceptions, I worked my way into the top 10 to 15 by the end of the first lap, usually within striking distance of the leaders. But see BIG FADE, below.

• Technical skills increased a lot this year – rode cleanly 95% of the time in every race. Only one crash, if you can believe it, and no injuries of significance.

• Dialed in the pre-race prep. This is a big one. With two racers, 3 bikes, spare wheels, a trainer, and other paraphernalia, it is quite a chore to get out the door, much less make it to the races with enough time to prepare properly. But this year we really dialed it in, making the pre-race time much less stressful than before.

• Friends. The ‘cross scene just keeps getting more fun as our circle of ‘cross-addicted friends increases. A two-day trip racing trip to Wisconsin, two racing days in Richmond, a full plate of local races, plus hosting friends from Pittsburgh and Virginia Beach made for a fun few months.
  

• Successful Tacchino Ciclocross. Putting on the Tacchino was exhausting, but it brought together our team and deepened our friendships within the community. Receiving complements from racers on the course and from the officials on the race-day organization was especially gratifying.

Problems

• BIG FADE in mid-race in nearly every race this season. In many races I’d be running in the top 10 after the first lap and would subsequently fade to the 20's. I’m still puzzling it out, but likely causes are a lack of endurance fitness as well as chronic low-back pain, perhaps related to my bike-fit. Or maybe we just need to do more than two laps of our 5-minute practice course at a time during ‘cross practice . . . .

• Inadequate fitness base (Chronic Training Load or CTL) coming into ‘cross season. By early September, I felt like I needed a break, but this was precisely when I needed to be raising my CTL coming into cross season. In hindsight, I think I tried to hold too high a level for the entire road season and ended up a little burned out at the end, which made it impossible to hit ‘cross season with enough training in the bank.

Rockburn Cross - A Fitting End To An Excellent Cross Season

Finally a cold, wet, and muddy 'cross race. Ironic that the first "mudder" of the year is the final race of the year! I decided to race the Cat 4's in an effort to get more points toward my Cat 3 'cross upgrade. It was the largest field of the day with more than 50 starters.

The course was muddy and slippery with some woodsy singletrack, gravel, and a little pavement. Laps were more than 10 minutes long, which is a little too long IMO. But despite the length, I really liked the course, especially the way that it looped back to the start/finish area like a four-leaved clover, not like an endoplasmic reticulum. I lined up on the front row (no callups for Cat 4s) and got the hole shot going into the prologue loop. Being in front was the bomb - I slowed just as much as necessary to get through the turns upright, forcing everyone behind me to slow even more. I stayed in front for nearly 1/4 of the 10-minute long lap by staying upright in the slop and hitting the gas hard whenever I could pedal. I stayed in the lead until a DCMTB guy (Loren McWethy) passed me. By then the frontrunners had separated themselves from the pack and it was easier to keep track of riders. I stayed with Loren for awhile and then Alex Driscoll blows by us both on a single-speed. He would go on to win. Eventually, Matt Hennessy from Team BBC gets up to me and passes me. I narrowly beat him last weekend at Capital Cross, so I knew he was a good wheel. I kept him in sight for the remaining two laps of the race but I was never able to get back on terms with him. During the third lap my shifting began to act up, refusing to stay in gear. I nursed it along by shifting into my largest cog and then down shifting into the gear I wanted. It seemed to work and got me to the finish. Late in the third lap another guy caught me and passed me. But I dug deep and re-passed him over the barriers and managed to hold him off until the end. I ended up in 4th place out of 50+ starters, earning a few more points toward my Cat 3 cyclocross upgrade.

I managed to stay upright the entire race, although I rode the corners like a small child. With better cornering I likely could have finished better, although everyone seemed to have trouble out there. We actually did a podium ceremony after the race and I had my first podium experience. Kind of cool. I won a gift certificate to some bison meat company. Bizarre swag at these 'cross races.

JeanBean rode well - also getting the hole shot - but blowing it in the first turn of the prologue to put herself near DFL. She recovered throughout the race to finish 4th in a large field of 17. Kind of fitting that we both finish on the podium - a great way to end the 'cross season!

Jean Wins Gold at VA State 'Cross Champs

Jean rode away from the competition at the VA State 'Cross Champs this weekend, winning a Gold medal in the Womens Cat 3/4 field. After a tight battle with the second place rider, Sally Tempest of Tripower, Jean pulled away to win by a convincing margin. She was smooth over the barriers and relentless up the long runup which ascended the smaller of the two namesake hills at Mt. Trashmore Park in Virginia Beach, VA. Here's a link to our photos from the day, complete with captions.

The course was short but challenging with a good mix of pavement, grass, and gravel (including some very sharp stones!). It had lots of climbing and a LONG runup. Laps were about 4 minutes long, which meant we did the runup about 10 times in the B race and 6 to 7 times in the C race. I probably did it 17 times at race pace that day. Ouch.

I managed to nab second place in the Men's 4 before lining up, 15 minutes later, to do the Men's 3/4. I was doing well in that race until an untimely flat - of a brand new rear tubular - cost me several places. I did a quick wheel change after riding 3/4 of a lap on the flat and finished the race, but my hope of a top-ten finish was done. At least I got a solid workout in - over 80 minutes of racing!

Granogue and Wiss 2007

Granogue ‘Cross – October 20, 2007

Known as the “Queen of the MAC,” Granogue is an unforgiving technical course that brings back racers year after year. This year, the previous night’s rainfall and the early morning dew combined to make conditions along the grassy slopes of the watchtower hill almost unridable. The flow was also disrupted for early races due to a silly chicane around the roots of a big tree. This particular course “feature” was taken out for the elite races, significantly speeding up the section leading into the road climb.


We got to the venue later than we'd planned and we rushed to get Jean registered, pinned, and warmed up before her 0900 start. We found out later that I had pinned her skinsuit to her base layer and that she was trapped in the Port-a-john with 10 minutes before the start. Oops. She got the start line on time but without a decent course preview. She was rattled from the beginning, struggling with her cleats not clipping in and concerned by the difficulty of the course.


With all of the excitement with Jean, I only got 2 laps in on the course and nothing at speed. I completely squandered a second row start by getting swarmed during the road start and into the prologue loop. Up and down the watchtower hill, the slick grass and tight off-camber turns caused several traffic jams and slowed me down quite a bit. I struggled on that section and never really got into the “flow” of the course that makes Granogue so famous. Toward the end of the race, when I crashed on the off-camber yet again and former Coppi Kevin Kuzas passed me (after starting at the absolute back of the field), I even had my own little “Bjarne Riis” moment of throwing my bike on the ground in anger. Cathartic, but not really conducive to going faster! I’m beginning to understand the existential angst that is cyclocross – perhaps even understanding Dostoyevsky’s assertion that “suffering is the sole origin of consciousness.” Whatever. The suck-o-meter was pegged that day!

Wissahickon ‘Cross – October 21, 2007

I’ve heard that “the first lap is one-half the race” in cyclocross. That was certainly true for me at Wissahickon this year. After a front-row start, I was passed by a succession of riders throughout the first lap until I was barely hanging in the top 20. After that I just tried to hold my own and avoid getting passed. I had my traditional 3rd lap fade followed by my 4th lap burst of energy, but it was too little, too late to make up much ground. I ended up 28th out of 61 starters and about 6 minutes off the winner. BSNYC nails it when he explains that starting on the front row and then completely exploding on the first lap is “like you're an Alka-Seltzer and the race is a big glass of water, and everybody gets to watch your effervescent, frothy demise.” That’s how I felt - like I was fizzizziling away.

I obviously need to work on my VO2max power, because that’s what it will take to hold or gain position in the first lap. Although the first lap is only 6 to 10 minutes of the 45-minute race, your finishing position in the race is largely determined by the end of the first lap. To excel, you need to have a really high VO2max power and good recovery. You may get a few seconds of respite here and there during the lap, on downhills or other sections, but for the most part, you’re going at near VO2max levels for the first 6 to 10 minutes of the race. So – its time to bring out the big stick and whip up some intervals. Word.

Bridge to Bridge Challenge - September 16, 2007

Bridge to Bridge Challenge - September 16, 2007
Lenoir, NC to Grandfather Mountain

Some Background

The Bridge to Bridge Challenge is one of ten toughest century rides in the U.S. The course is basically 50 miles of rolling to flat terrain followed by 50 miles of climbing, with a final two miles that can only be described as insulting. The ride starts in Lenoir, NC and finishes on top of Grandfather Mountain, a privately-owned tourist spot and the highest peak in the Blue Ridge at 5924 feet. The final two miles consist of the access road to the top of the Grandfather Mountain. The entrance to the access road from Hwy 221 is at 5000 feet (100 miles into the ride), so you gain the final 924 feet in less than 2 miles of relentless switchbacks. The final 700 feet of the ride is a 22 percent wall. Many people fell over on this stretch as they succumbed to cramps.

Redemption Story

I last did this ride in 1991 when I was in law school. I was new to riding then and had done only one century ride. The night before the B2B ride, I slept too close to the motel air conditioner and woke up with a lung-wrenching cough. Although I wanted to quit about halfway into the ride, there was no easy way to do so because the ride was a point-to-point and I had driven down by myself and didn’t know anyone on the ride. So I soldiered on, stopping at every rest stop and hacking up a lung. In finished that ride in just over 8 hours, completely wasted.

This year would be different. The secret to getting a good time is to find a fast-moving group and suck wheel for the first 50 miles. If you can get to the 50 mile point (when Hwy 181 starts) in just over two hours, then you have a good shot at a sub-six hour finish. My goal was to roll with a good group and then find my own pace during the climbs. I also planned to stop as necessary to refuel, etc. during the last half of the ride. I had no specific time goals, except to beat my previous finishing time.

I ended up finishing in 6 hours, 21 minutes. That is a solid time, but this year it was only good enough for 254th out of 500 because a significant number of the lead riders missed a turn on the course, cutting off at least 3 miles and a significant climb. The turn was not well-marked and the big group I was in missed it as well, but we almost immediately turned around and got back on course. I knew we were on course because my PowerTap mileage matched the course markings. Unfortunately, there is no way to tell who missed the turn and who didn't. But the guys who missed it will always have a mental asterisk next to their results.
http://www.rmssports.com/results/07Bridge.txt

An Inauspicious Start

The ride went exactly as I planned, except for a few minor mishaps at the start. I lined up toward the back which meant I had to slalom my way toward the front to get into a fast group. But then I dropped my full water bottle just out of Lenoir. I stopped, turned around, and scrambled to pick it up without getting mauled by passing riders. I then gunned it to get back toward the front. I was also struggling with my PowerTap - its display was fading with a weak battery and it was giving off insanely high power numbers. I finally got it zeroed and prayed that its battery would last until the finish. Note to self: replace batteries before long rides!

At this point, I had no idea where I was in relationship to the front pack. So I kept bridging from one group to the next before I settled into a decent 20+ group with some strong riders. I took pulls along with the other experienced riders (obviously racers, but not in team kits). With the aid of the group, I made it to the halfway point (and the start of the climbing) in 2:20 with an average speed of 23mph. A little slower than I would have liked, but a decent start.

Let The Climbing Begin

I stopped at the rest stop to refill my bottles and then started climbing. According to the other riders, Hwy 181 is the hardest part of the ride (except for the final two miles). Hwy 181 climbs for more than 11 miles with little or no respite and the gradient is steeper than on the Blue Ridge Parkway. My peak 20, 30 and 60-minute power levels were on this stretch. I basically rode for more than an hour at L4, just 10 watts below my functional threshold power.

I did most of this stretch on my own or in the company of a few riders, many of whom I passed or repassed multiple times following rest stops or descents. I kept leap-frogging with one girl, a semi-pro mountain biker, who’d been in the paceline with me at the beginning. I was chatting with her as we climbed and we discussed how we were both starting to cramp. My calves were twinging and my right hamstring was on the verge of seizing. I had only a few Endurolytes left and was drinking constantly. She suggested that I chew them instead of swallowing them to get them into my bloodstream faster, a trick she learned from an ultra-endurance racer. I thanked her for the advice but thought that I’d never do that! But about 10 miles later I was really starting to worry – the twinges were getting worse and there was still miles of climbing to go. So I grabbed 3 at once and bit into them. Bleh! An explosion of salt and nastiness! I grabbed my water bottle to put the fire out. I thought my mouth would be glued shut and my lips would start bleeding. But after I choked it down, the twinges stopped and the cramping subsided. I thought later that she made up the whole story to punk me, but the cramps stopped, so maybe there's some truth to it.

After 181 we turned onto the Blue Ridge Parkway, which was really spectacular. A portion of the road is suspended on rock ledges with gorgeous views of the Blue Ridge Mountains. The gradients on the Parkway were less severe than on 181 so I was able to ride at a decent pace but well below threshold. I had the leg strength and lungs to ride harder, but the rate-limiting factor was the lurking threat of cramping. After the Parkway we turned onto Hwy 221 and encountered some rolling terrain with a stretch of tailwind. I caught on with some guys and we had a paceline going for a few miles, nicely breaking the monotony of climbing.

At mile 100, we turned off of Hwy 221 and into Grandfather Mountain. At the base of the Mountain is McRae meadows, the staging area for the ride finish. Because parking on top of Grandfather Mountain is limited, they shuttle everyone (and their bikes) down from the mountain to McRae Meadows. From there you can take a bus back to Lenoir or your personal Sherpa can pick you up. Because my Sherpa was doing the ride with me, Jean and I would have to take the bus back.

More Cowbell

The final two miles were insane and are what give this ride the reputation as one of the hardest centuries in the country. The road contained multiple steep switchbacks with gradients over 15 percent. At the one-mile to go mark, you could look up and see the switchbacks towering above you, kind of like a mini-Alpe de Huez. Many riders were tacking back and forth like paper boys in an effort to keep up their momentum. Some had stopped altogether. Fortunately, my legs were holding up and my gearing (50/34 and 12-27) allowed me to hold a reasonable 60 rpm. As I rounded the final switch back I was confronted with the ramp to the finish. The ramp is about 700 feet of 22 percent gradient - as steep as any of the switchbacks below. A large crowd of spectators and fans were perched on a group of rock outcroppings near the top of the ramp. As I mentally girded myself for the final effort up the ramp, I heard my name being called. How can that be? No one here knows me .. . my fame can not have spread this far south yet . . .. But as I cranked the final pitch out of the saddle, I saw that Jean was there and had persuaded everyone around her to yell my name. Even as I wondered what became of her ride, I appreciated the cheering. I floated to the top and crossed the timing mat, stopping the clock at 6 hours 21 minutes.

Some Nits

Ride organization left a little to be desired, especially one poorly marked turn that a lot of riders missed (cutting out a 3-mile climb) and poor logistics for getting riders and bikes down from the mountain. Immediately after finishing I was stuck shivering in line to drop off my bike for transport down to the meadow. The security guys wouldn’t let spectators walk over to us, so I couldn’t get to Jean and the warm clothes she was carrying. Once they took my bike, we got in line for the shuttle down the mountain. Unfortunately, they had run out of food at McRae Meadows and we were stuck there again for almost two hours while we waited for the next bus to Lenoir. The hour-long bus ride to Lenoir was tough on the legs, but more tough on the bladder as I suffered the after-effects of my manic drinking to stave off leg cramps.

End Notes For Power Geeks

The whole ride was a mind-blowing 446 TSS points, which may be my highest total for a single-day ride. My 20, 30, and 60-minute peak efforts were only 10 to 15 watts below my functional threshold [my best 1-hour power], so I was definitely riding well. The Intensity Factor for the entire ride was 0.88 – again an indicator of an intense effort.

Bottom Line

This would be a great ride to do as a group. Sharing the work during the first 50 miles in an organized paceline would get everyone to the start of the climbing quickly and in good condition. With some Sherpa support, you could take feeds during the ride and avoid having to stop altogether. Support is critical post-ride to get back to Lenoir without putting yourself at the mercy of the provided transportation. Finally, having some company during the climbs and at the finish would really make a difference. I hope to return next year, but with a group of teammates in tow!

I'm immensely proud of the SquadraCoppi girls who raced Ironman Louisville this weekend. In short, they CRUSHED. Jean Colsant, aka IronBean, raced her first Iron distance event - 2.4 mile swim, 112 mile bike, and a marathon - for a total of 140.6 self-propelled miles in one day. She trained diligently all year with the help of her experienced coach, David Glover of Enduranceworks, putting in big miles on the bike and getting in high-quality long runs on the weekends. She executed perfectly on race day, setting her watch to eat and drink every 30 minutes on the bike and pacing herself appropriately throughout the race. Amazingly, given the 89 degree heat, she didn't cramp, bonk, or dehydrate. She finished in 12 hours 53 minutes, a fantastic time for a first Iron-distance event. She was smiling every time I saw her on the course.

Adrianne Kroepsch had a personal best race too. She won her age group by a large margin and finished 9th OVERALL among the women with a time of 10:47. She averaged 20mph on the bike and 8:22 miles for the run. Get this girl a PRO contract, folks.

Jean's coach, David, drove out with us and did the race too. It was his 3rd Iron distance event this season, and was only 2 weeks after his win at Vineman. He had a solid race, but I think he had a better time hanging with Jean's entourage.

I was on my bike the entire day (putting in 80 miles) watching the race. I caught Jean at the start, the swim-to-bike transition (T1), twice on the bike course, at T2, and at mile 12 on the run. I then hustled back to pick her bike and (smelly!) clothes from transition, shower, and change into clean clothes for the finish. The finish was amazing - a long chute with people 3-deep on both sides. It was set up in the 4th Street Corridor in the heart of downtown Louisville, surrounded by retail and food outlets. It was also a convenient 2 blocks from our hotel, the Galt House.

Jean had a huge entourage of supporters at the race, all dressed in home-made red t-shirts supporting the IronBean. Her entourage included her mom, step-dad, two sisters and their children (5 kids total!), her aunt and cousin, and a friend from D.C. And me - the Tri-Sherpa. The weekend was a huge blast.