River Raid MTB XC Race 2013 @ Devon (Alberta Cup) #4

Sunday Aug 25th, I finished 19th out of 22 in Sport  Results. It took me 1 hr & 10 mins. It was two laps and a total of 16 km's long. The total Elevation gain was 1,227 feet. My average heart rate was 189 bpm and max was 204 bpm. I had one of my fastest starts ever and it only lasted for the first six kms of the race, then I faded a bit for the next six kms and then the final four kms I had my original pace from the start. I tried this tactic to see if I could hold the pace. The course had a lot of wide open spots to sprint and test your fitness level, mixed with some tricky steep climbs, tight switch back climbs and two technical decents. I also had an injury at the start on this month come back a bit in my left hamstring as it was tight and it pulled on my fibula and I felt it on lap two. The temperature was 25 deg C. A huge thanks to all the volunteers and Devon Bicycle Association and Evan W, Stew H for putting on the race.

ITT Provincial Championships Race 2013 @ Miquelon Lake (Alberta Cup) #2

Saturday Aug 17th, I finished 17th out of 18 in Cat 5  Results. It took me 56 mins & 53 seconds. It was 30 km's long. The total Elevation gain was 364 feet. My average heart rate was 194 bpm and max was 203 bpm. My average cadence was 93 rpm and max was 141 rpm. My average speed was 32 Km's per hour. We road 5 km's to get there so it was a good warm up and then 5 km's to get back to the truck so a good cool down ride, and an extra 10 km's on the day. This was my first ever Alberta Cup level Individual Time Trial race. On the first half of the race we were in a slight head wind and I felt it a bit as I had to work really hard to maintain my speed, then on the turn around the wind was behind me and I had picked up the pace. My effort level was at my max threshold from the start to the finish. My goal was to go under one hour and to have a fast start and I accomplished both of those. I am really glad that I decided to do this race. I had a fun time, even if I was suffering, LOL. The temperature was 23 deg C. A huge thanks to all the volunteers and Juventus for putting on the race.








Pic by Paul Crocombe



Pic by Paul Crocombe

 

August 2013 Training

Sat 31st, Ice Hockey scrimmage with Rangers for 1hr 30mins

Sat 24th, MTB ride @ Devon pre lap of River Raid course for 1hr, Average heart rate =164 max =197, Elevation gain 692 ft. Kms 10

Sat 10th, Road group ride @ Wye school to McFadden lake for 2hrs 13mins, Average heart rate =145 max =182. Total elevation gain 853 ft. Kms 60

Fri 9th, MTB ride @ Devon for 2hrs 1min, Average heart rate =142 max =186, Elevation gain 1,480 ft. Kms 25

Sun 4th, MTB ride @ Jasper to Patricia Lake for 1hr 41mins, Average heart rate =150 max =187, Elevation gain 1,555 ft. Kms 21

Sat 3rd, MTB ride @ Hinton Nordic Centre for 1hr 43mins & it rained hard, Average heart rate =155 max =191, Elevation gain 2,024 ft. Kms 17

Fri 2nd, MTB ride @ Hinton Nordic Centre for 2hrs 36mins, Average heart rate =158 max =191, Elevation gain 2,776 ft. Kms 32