by Marci Titus Hall, USA Cycling Level 1 Coach
The Baja Epic went off without a hitch, or should I say - a shooting. The unrest in Baja and Tijuana continued the week before the event; it didn’t look good for a while but as the race director said “It’s bad guys killing bad guys. Unless you are one of the bad guys, you don’t need to worry much.” (quote from www.bikemag.com). Consequently only 28 of the supposedly 100 registered racers showed up for the event. And we thought Chris’s biggest worry would be being sick and under trained...
As a smaller group it was a bit more manageable for the race director, and intimate for the competitors; you knew where you were, and where your competition was as well as how they were riding for any given day. As for Chris he went into this stage race knowing he was not at his best so he was determined to ride a controlled race to ensure he made it to the finish each day. Previously we set a budget for Chris to ride below his lactate threshold power for as much of the race as he could manage without going over. Ideally he would ride at or below threshold for the entire event, but since it was mountain biking, after all, that is nearly impossible and any random power burst for accelerating over power climbs or obstacles would shoot him over that range, so for that matter I estimated that 95% of each stage should be at or below threshold and only 5% above threshold. Here is what went down:
Day 1
Chris said he started at a smart pace for the distance and felt alright for the first 10 miles of rolling roads and mangy dogs. But...
“Once the climbing began I could feel the tightness in my chest and struggled as the terrain was made up of short steep rollers. As the altitude increased I struggled a for awhile and started riding alone to set my own pace. Near mile 40 the terrain flattened out and I was able to get some recovery in before the long climb. Once on the climb (the entire stage was into a 20mph wind, I settled into a smooth pace and was able to ride away from everyone around me.”
Chris used the PT control his ride and was able to ride 91% of stage one, at or below threshold power. It is not an easy task on day 1 since he is fresh, and could have the tendency to ride harder, but also this stage had the most climbing and a very consistent head wind. Still Chris ended the day very near my goal of riding 95% of each stage at or below threshold power. Notice on the power graph that during the first 10 miles the graph shows his highest power outputs for the day due to the combination of a fast start and needing to assess his competition; the steeper climbing forcing higher but short power bursts; and also needing to out pedal a few dogs along the course. Chris finished day 1 in 6th overall and 1st in Masters picking up over 6 minutes on his competitors.
Day 2
“We were informed at the pre race meeting there would be 7-15 miles of deep sand on the course and 7 miles of the course would be shared with the Baja 500 race cars. Felt comfortable at the start and rode at the lead of a 7 man group for several miles before dropping it down to 2 riders. Again used the rest stop at mile 15 to drop the riders around me and get off on my own so I could control my pace and focus on the race. From mile 15 to 50 we encountered numerous patches of deep sand that required walking to sand that you could ride in the lowest gears. Was careful not to use myself up trying to ride the sand and dismounted accordingly. Even after mile 50 the roads continued to have patches of deep but ride-able sand until the 12 mile descent which was high speed but with patches of sand that could put you down fast. The final 6 miles was over washboard dirt roads with patches of deep sand that required dismounting.”
This stage was the longest at 81miles of sandy desert terrain. Chris stayed consistent and finished almost 9 hours of riding (and sand walking) while remaining at or under threshold power for 94% of the time. This graph shows 8.5hrs of riding with some walking, and of course, descending (when power drops to zero toward the middle of the graph). Chris kept his pace and his motivation throughout the long walking sections and finished stage two 5th overall and 1st Masters picking up 33 minutes on his next competitor.
Day 3
“Unlike the first two days that were cold (wore spandex sleeves and wind vest the entire race) this would be hot (mid to upper 80s) and very dry so it was critical to hydrate, I carried an extra 40 oz. waist pack as a precaution. Started with 5 miles of flat sandy washboard road before going into steep medium length climbs where I could work my pacing to my advantage. Walked the 18 degree hills and on the descent double flatted and was passed by second place in Masters. Kept focus and did not take chances or increase the pace to try and catch back up. Caught and passed everyone in the rest stop and held place through the long rocky hike a bike climb. I was caught on the descent which was rocky and scary (walked some sections to avoid unnecessary risk). Was re-passed by second in Masters and marked him a minute down until the rest stop when we all set out together. Went down in some soft sand and was isolated from the group right as we went into a flat section with strong headwind. Kept holding steady pace but my lungs were bothering me all day and I was beginning to have trouble getting enough oxygen. Used the help of another rider to pace to the finish line, down the mountain (lost rear brakes at this point) and along the 6 mile washboard, sandy, straight as an arrow, straightaway.”
During this stage Chris’s bronchitis and the altitude got to him. The PT helped Chris keep his pace and power output low and steady; until he double flatted and forgot to wakeup the CPU again – it happens. Chris finished stage three in 7th overall and 2nd Masters dropping 8 minutes.
Day 4
“I had a 32 minute lead, and this stage (due to racer protest to limit walking through sand) was reduced to only 35 miles, so I feel confident but am feeling physically sicker then when I went to the doctor. Bronchitis is getting really bad and I don't feel strong. I worked hard on the opening pace line but got dropped off the back on the first climb only to catch group on the subsequent downhill. On the single track hit a ditch wrong and had a double flat. One of the tubes had a leak so I had to change it twice which put me in last place and at least 5 minutes behind 2nd Masters who was stronger then me today. I started to become concerned but rode smartly and did not push much harder then planned pace. Bounced off the road by washboard and crashed in the soft sand on the side! Everything felt like it was coming unglued. Took a deep breath and went back to riding at my planned pace feeling it should be enough to hold the gap to the finish. Everything was going on plan, but I did feel very weak on the climbs, unable to breathe until I had suffered a third and then fourth flat. At the second rest stop I was told the gap was 15 minutes so I tried to raise the pace just a bit for insurance sake. Held on through the finish, 17th overall, 3rd Masters for the stage and 1st overall!”
Final stage and Chris continued to race smart and steady – even picking up the pace, w/in threshold power output, to ensure the win despite having to change numerous flat tires. Chris finished the final stage with the ideal pacing by riding 95% of the time at or below threshold! Congratulations Chris!
Great job – Great pacing!
Summary of Data
Marci Titus Hall has over 10 years experience racing and is a professional mountain bike racer and an elite cyclocross racer. She is a Level 1 USA Cycling Coach and has coached cyclist in all disciplines including professional and recreational cyclists. To learn more about Marci, visit her website at tituscoaching.com.