I’m no triathlete, heck I can barely do one sport.  However, I’ve never been one to let that stop me from doing something nonsensical. So I’m planning to do what I am calling the Hillbilly Ironman this summer. 

No, you won’t find this race in any sanctioned category charging hundreds of dollars for the privilege to torture yourself for 10-15 hours.  This is of my own creation.  The Hillbilly Ironman is simply a swim, bike, run of Ironman distance without any support or formal event.  We call them Gentleman’s races in cycling.   For some reason the term “Hillbilly” appealed more to me based on the completely low budget version of this event. 

Since the logistics of an Ironman event can get complicated, I’m going to try and keep it simple.  I’m planning on doing the swim in a pool.  There won’t be any need for fancy wet suits here.  Then I’ll be doing the ride on a route I’ll map on www.ridewithgps.com or something.   Instead of feed stations, I’ll just stop at gas stations along the way and fuel up with whatever supplies they have.   And then I’ll do the run around a local park that has a loop around a lake so that I can park my car there with water and food. 

So how am I training for this event.  I’m not.  I do swim a couple of times a week for 30 minutes to an hour.  I try to train to race my bike, however I  have had the worse spring in my racing career.  Injuries and illness have kept me off my bike quite a bit.  Bummer big time.  The run?  Well, I don’t run too much, maybe once or twice a month.  I am sure that I won’t be able to run the whole thing and I won’t even try.  I’ll likely do a run/walk or more accurately a walk/run/walk strategy to get through it. 

Goals, well the goal is to finish.  I’m thinking it will be around a 12 hour event, breaking down like this:

1:10 swim.  Based on my current swim pace.

5 minute transition.  I’ll drying off completely and then hopping on the bike.

5:30 bike.  Riding at 20 mph as an average shouldn’t be the hardest thing ever. 

5 minute transition.  Changing into shorts.

5+ hours run.  I am thinking that I can run ½ of the marathon at an 8-9 minute pace, that leaves 13 miles of walking at a 4 mph pace. 

I plan to start at 5 AM or so and finish for dinner.  Just another day at the office.

I predict that I will underestimate all the above times based on the cumulative affect and the fact that I don’t know what I am doing. 

Precedent?  Well I did what I like to call the Hillbilly Half last summer in about 5:30.  I did it on a whim one morning and got up at 6 AM and got after it.  I ate a handful of nuts and drank one water bottle and felt fine.  Surprisingly the part that bothered me the most was the sore neck and shoulders on the TT bike after swimming.  I am a bit more used to swimming now, so it shouldn’t be as big of a deal. 

Once I get a schedule down with other life stuff, I’ll publish a date.  I am inviting other folks to come along, but so far no one has shown any interest.  Responses usually are around the concept of “painful” or “crazy.”  But I’ll see if I can keep working on getting some other folks to come along, however I not sure how much it matters since everyone will be off on their own timing. 

Updates to follow as I map routes and figure out a time.

1. SRM - This is the power meter that is built into your cranks.  The SRM power meter has widely been known as the gold standard.   Both for accuracy and for quality.  It is also the most expensive and had been heavier than others.  The software is incredibly difficult to deal with and has so much data that it becomes difficult for the recreational cyclist to use.  Of course now there is WKO from Training Peaks that takes care of any proprietary software issues.  It does require a roll out to ensure accuracy, which isn’t too big of a deal if you remember.
2. Power Tap – The rear hub power meter.  I would say this is the most popular power meter out there.  It is a reasonable price, not terrible weight, and has pretty good accuracy.  The reliability is OK, but definitely not great.  I have seen a difference between hubs when a rider swaps between wheelsets, so the accuracy seems to be consistent within the hub, but not universal.  The biggest challenge with this power meter is that it is tied to a wheel.  So if you have a separate training wheelset from racing, you will have to choose which set to have with your power meter.  As a coach it is nice to have the data all the time and sometimes racing is the most important.  So it can become more expensive if you need two wheelsets or more.  Especially considering that time trials are really good opportunities to use power to your advantage in a race.  If you race a disk wheel, having a power tap hub for this specific purpose starts to get expensive.  The software is pretty basic, almost the opposite of the SRM.  It is really paired down for ease of use, which is helpful for the rec cyclist.
3. Quarq -  These also are incorporated into your crankset, but as an add on instead of integrated like a SRM.  The original series of these power meters were not terribly good with accuracy and dependability, however the latest renditions seem to be much better.  Many racers I know love these and their price is much better than a SRM.
4. Polar – There are two Polar options.  One based on chain tension and the other integrated into the pedals.  The chain tensions system had some problems with accuracy and was a pain to install.  However it was a nice option for affordability.  The software is top notch and easy to use.  I think this system is being phased out to make way for the pedal system.  The pedal system is a shot at the holy grail of power meters.  A light weight system that is easy to move from bike to bike, ensuring use in all situations and on all your bikes.   You do have to buy into the Look pedal (a problem for me because I love my Speedplays).  The cost is reasonable, but on the higher end.  One thing that Polar does much better than the other HRs attached to the other systems.   There seems to be a pretty good weight advantage here since the pedals and power meter weigh 400 grams together.  My Dura Ace pedals are 300+ grams alone.  I don’t have any personal or coaching experience with the pedal system yet.
5. Stages – There is a lot of hype about this new power meter that is integrated into one of your crank arms.  The weight seems to be really good and the installation is as simple as installing a crankset.  All the reports on accuracy are very good.  Because it is on the non drive side, moving between bikes should be very easy as long as you use the same size/brand crank on your other bike.  This could be the giant killer and really take off.  Pricing is in line with Power Tap and therefore very competitive since it has other advantages.  It is brand new and therefore I have no idea on durability, etc.  I have no personal  experience or coaching experience with this power meter.  Although, this is the first one to come out in a while that has me thinking about buying a new power meter.  There are some compatitiblity issues with certain frames that have too wide chain stays.
6. There are a few others out there, but I don’t have too much experience with them and I don’t seem them out on the race scene much.  These include: ibike, Ergomo, and Garmin Vector (still to be released).

At this point in the evolution, they are all pretty good.  It comes down to a balance of price, weight, variability of use, and reliability.  I can’t over emphasize the reliability issue as being one of the most important.  It is pretty frustrating to have to mail bike parts all over to get stuff fixed, especially if it is a critical part of your bike.

1. Testing – You should establish a certain route and use this as a way to gauge your power over time.  It is a good way to get a base line.  I like to find something under 10 minutes and flat that I can do a couple of repeated TT efforts.  A similar climb is good as well.  Not too steep (10% plus) though or it can be difficult to guage consistent power.
2. Quadrant Analysis – This is a way to review how your energy system responds to different efforts.  I have found this to be a great way to understand overtraining, etc.  
3. What you need to improve.  Some riders have a strong 20 min. power, but have a hard time with shorter efforts.  Reviewing your power in race or group ride events can help you understand what you lack as a rider and what you are able to do well.  This is obviously important for training specifics and race strategy.
4. Endurance – How many matches do you have to burn?  Knowing what your capabilities are in a race can be important to know how to race.
5. What is your TT power for different distances?  This is the one area that have a power meter can make you faster.  I seen in some riders that using a power meter during a TT can help them pace and have a better race.
6. Progress during the season.  What is coming along and what is lacking?  Are you progressing?  Power meters can give you definite answers on these items.
7. Preseason training.  Often when you are riding in the early season it is hard to gauge your efforts.  I’ve slapped my power meter on in February and found out I was totally undertraining because my perceived efforts were not near what I needed to be doing to get in racing shape.  HR monitors help a lot as well.

There are a ton more items to review, however these are a few of the critical pieces to track.  One thing I am adamant about is not comparing your power to others.  I have seen the same rider switch power meters and see a 10% power difference.  I think it is hard to make sure these things are useful in person to person comparisons.  Additionally, it isn’t important what other folks are doing for power.  Focus on what you can control always as an athlete.  You can control your weight, your training, your sleep, your preparation.  So do your job and the rest will fall into place.

So why get one at all, especially when some cost more than the whole bike?  You should get one if you are dedicated to tracking your training, developing a plan, consistently monitoring the results and making adjustments based on the results.  That can make you faster.  And a power meter just adds more information to that process.   More good data in should result in good adjustments coming out.

So what is that process like?  For one, I really like to have heart rate data as part of the equation.  Using a power meter without HR data is tough because you can’t fully understand the effort your body is making in correlation with the amount of work that is being produced.  Secondly, consistent review is important.  Making adjustments 3 months down the road can essentially nullify the concept of using a power meter.

Once you get used to the idea that having a power meter requires you to spend additional time off the bike reviewing data and making training action based on that data, you are now on the path of becoming “faster this year.”  many folks don’t want to learn how to do this or don’t have the time.  This is where coaching can be a big benefit to a cyclist.   Also having an outside, unbiased review of the data can be helpful.

Since I have coached, I would say that 70% of the riders I have worked with had/have power meters.  The riders I worked with have used a whole variety of products, from Polar to SRM to Power Tap to Quarq.  They all have their advantages and disadvantages and I won’t go into those in this post.

As a coach or self-coached athlete, power can be an awesome tool.  As a rider without set training, it is a novelty toy.  (there is nothing wrong with toys if you can afford them)  Coaches are able to directly monitor the training and the effects of the training through power meters.  To me, this is where power can add value vs. just heart rate.  HR is great for understanding recovery, setting training goals and understanding effort.  Power allows you to understand how these items directly translate into improvement or not.  Power meters have allowed the coach to be on the bike with you.   A good coach can review a file and understand all the subtleties of a ride/race without having a conversation.   And if they have enough experience, they can usually tell how you did.  Power can also help you understand your personal improvement, regardless of results.  I’ve had many conversations about how a rider hit their PR for a few markers in a race, but they only finished mid pack.  Naturally they were bummed about the race, however a rider can take a lot of confidence from knowing they are improving without having to have results.  Power can also be very helpful for riders who don’t have a lot of group rides or weekly races for training.  It allows some basic comparisons that can serve as good indicators of fitness going into an event.

While not necessary, training with a power meter and understanding how to use it can become an advantage to an athlete.  Particularly one without a lot of time to waste days on the bike.

The more you ride/race, the more you realize that getting dropped is an integral part of cycling.  EVERYBODY gets dropped.  Failure is a part of life.  The good news is that you are likely the only one that really cares, unless you are Andy Schleck and you are starting to make a career out of getting dropped after winning the Tour de France.  After over a decade of racing clear that everyone gets dropped at some point.  Everyone that races has met their match, been out of shape in the wrong part of the season, or just not had a good day.  It is OK.  Now that you have been dropped, you can now claim to be a real cyclist.  One that isn’t afraid to try. One that isn’t afraid of the challenge.

When you get to that point where you aren’t getting dropped in that same group ride that you used to, well then it is time.  Time to find that next  challenge that will get you dropped again.  Time to seek out the thigh burning, lung piercing experience that only can make you stronger.

The vast majority of cyclists ride nearly the same pace all the time.  This is one of the reasons that racing can be so difficult to get into.  Races rarely cruise along at your tempo pace, rather the race slows, speeds up, surges, slows, surges, etc.  It is a nearly constant change of pace.  Something a recreational rider just won’t experience unless they are riding in group rides/race training rides.  So when a new rider shows up for their first race, the rubber band snaps at the first pull and they end up riding alone for 40 miles.  Not a great way to get into racing. 

Intervals are critical in any bike training.  Even if you are preparing for an MS 150 or the 50 mile fun ride, adding this type of training into your regiment will be extremely helpful. So what is an “interval”?  Intervals are periods of higher intensity in your training based on metrics (perceived exertion, power, heart rate).  There are endless interval options and ways of combining them in your training to increase endurance, maximum power output, and threshold power.  For general training you need to incorporate a variety of intervals to create a balanced energy system that can respond to different types of requests during a race.  A few examples of intervals everyone should have during training:

1. 1 minute sprints.  These help increase VO2 max, adjust the body to surges in racing, and increase maximum power output.
2. 20 minute TT efforts.  These adapt the body to pushing at a threshold power level for extended periods of time.
3. High RPM.  Pedaling at higher cadences creates a more efficient pedal stroke and allows your legs to rely on more muscles to create the power needed on the bike.

As I mentioned before, there are endless types of intervals and combinations of rest/work all under the heading of an “interval workout”.  A good coach should vary the types of intervals, recovery and total work load to create a plan that addresses your current fitness, short term and long term goals, and type of racer.

As evident in Milan-San Remo this weekend, the strongest guys didn’t win.  Instead the guy that was the smartest won.  Sure Gerald Ciolek is fast guy, no doubt.  However he is not quite the category of Sagan, Cancellara, and Chavanel.  So how did he do it?  Well, Sagan helped him out a lot.  Sagan attacked, pulled, and was the first to respond to nearly every other attack.  He was clearly the strongest guy in the race.  After a constant number of accellerations, he still almost won the sprint.   Cancellara seemed to be a bit off and hurting from the extreme weather.  He certainly didn’t act the aggressor that I was expecting.  And Chavanel attacked early and wasn’t able to hold it till the line.  So how did Ciolek win?  First off, he put himself in the position to win. He didn’t have a power house team there and so he relied on following wheels of the favorites.  Getting on those wheels and staying there isn’t easy.  Then he had the fitness to follow the leaders on the Poggio.  He maintained his exposure and used good bike handling to stick the descent.  The remainder of the race is what really impressed me.  Ciolek showed a ton of patience.  He has always been a fast sprinter.  So he was in the perfect place to sit in and try his luck at the finish.  But it takes a lot of will and some risk to rely on others to make sure it stays together.  I don’t think I saw him on the front in the last 10 K at all.  I saw Sagan go a ton, I saw Stannard take his chances, I saw Chavanel give it a go and I saw Cancellara follow Sagan exclusively.  All I saw of Ciolek was him following wheels and looking like he was just happy to be in the final 6. 

As I watched all this go down, I asked my kids if they had heard the name of the rider in yellow.  Once the announcers gave me the name, I knew he had a huge chance at winning.  He was playing it so smart and has a great kick.  It was no surprise at the end when Sagan couldn’t hold him off. 

So what are the lessons here?  First, having a good sprint is a huge asset in bike racing.  Nothing is worse than always making the break and finishing the last in the break every time.  Second, if your not the fittest guy in the race/break then don’t act like it either.  Set yourself up to win and realize that you will be taking risks to do so.  Third, just because your not the fastest guy in the race don’t count yourself out.  There are so many ways to win in bike racing - sometimes they all fall in your favor and your standing on the top step of the podium.

So I still watch pro cycling.  I have to admit it, I even enjoy it most of the time.

Every little bit counts.  I’ve had pretty good success racing when I’ve only trained at lunch and one day on the weekends.  I’d squeeze the most out of that one hour lunch ride or commute.  So if your feeling like you can’t fit it in, don’t be afraid to hammer out 30 minutes because it does count.