Race Report: Santiago Canyon Time Trial

On Saturday March 28th I competed in the Santiago Canyon Time Trial, organized by Team Velosport and RockNRoad Cyclery in Mission Viejo, California. This was my first race of the 2009 season. With only base training miles under my belt so far this year, I was looking for a repeatable benchmark of my power and aerodynamics on the bike. The Santiago Canyon Time Trial is ideal for this purpose as it is held four times per year and the course is conveniently only 10 miles from my house.

The course is only 11 miles long, but the first half grinds relentlessly uphill, necessitating flawless pacing and patience if you are going to have any power to finish strong at the end. During the race I recalled the advice of Greg de la Paz of Rock n Road Cyclery, who had told me that the top of the climb at around mile 4.5 was the halfway point, time-wise. I reached that point at approximately 13:47, putting me close to my goal time of 27 minutes flat.

I knew going into the race that I had a good chance of negative-splitting the course since the second half is rolling to downhill, and at 180lbs on a full-aero bike I should be able to hammer the 2nd half at well over 30mph. In the end, I was able to cover the challenging course in 27:18/24.2 mph, good enough for 3rd place in my category and 7th overall. After finishing, all I could think about was returning for another crack at this course later in the season to improve on my time and placement! The Velosport folks put on a fantastic race and I encourage anyone to test their mettle at the next Santiago Canyon Time Trial.

My next race will be the Ironman 70.3 California in Oceanside on April 4th. Base training is over. It’s time to rock and roll!

See you at the races,

Sean Clancy
Team FeedTheMachine.com-nuun

Trusting the Process

Trusting the Process

Do you trust the process? Do you have "a process" or training program?

With the Ironman 70.3 California only 2 weeks away, it is officially TAPER TIME. I can sleep at night because I know the hay is in the barn; the necessary hard work is done.

My training has been spot-on and I am close to lifetime-best fitness. The opportunity is there to set a new personal record for the Half-Ironman distance. That said, the Ironman 70.3 California course is much more challenging than meets the eye. WIND will be the "X Factor" on the bike, slowing down even the top professional riders by an average of 12 minutes over other half ironman races for the 56 mile bike leg.

Since January I have been fortunate enough to remain healthy, averaging 20 hours per week of training. Without any lactate threshold or Max Vo2 training sessions on the bike or run, I feel that I have been able to absorb this volume better than I would have with a traditional (periodized volume + speedwork) program. I also have dropped my weight from a post-layoff 195lbs in early January down to a svelte 178lbs today, March 20th. Zero injuries or even nagging pains (knock knock!).

After zero running due to injury from November through early February, my running form is coming along just in time. My Maximum Aerobic Function, or "MAF" pace at AeT is down to just under 7 minutes per mile. I have dropped that pace over 40 seconds per mile in the last month simply by increasing my mileage and performing all runs with a heart rate cap of 150. It worked! Since my goal was to drop my MAF pace to 6:49 by June, it looks like I am right on target.

It's all about AeT, baby!

There are many benefits to my AeT/Steady/Zone2 training protocol, chiefly steady improvement, specific metrics for aerobic development, and injury prevention. On Saturday I ran 15 miles at 6:50s pace averaging a heart rate in the 140s, which is almost 10bpm under my "marathon" pace. I finished feeling fresh and stoked. In the past that would be unthinkable. In fact, only a month ago my pace for this run would have been in the 7:40s or slower. I trust the process.

Having not reached a performance plateau, I have continued to train for this race without the "special sauce" of Lactate Threshold pace training. As long as I continue to improve without the higher-risk intensity training, there is no reason to go above my "Steady" pace. I have learned quite a bit about patience, trusting the plan, and practicing what I preach.

I have always been able to trace overuse injuries to sharp increases in running volume and/or intensity. Not this year! I have followed my 10 percent increase per week rule, for the first time in my life. It pays dividends...This week was just my first over 40 miles/week, and I have not done any runs over 1hr45...that's right...NO long runs. There wasn't enough time to increase the duration of my longest run to even 2hrs according to my 10% rule. In the past, I would have several 3-4 hour mountain runs under my belt in addition to my traditional triathlon training. This time since I am on the comeback trail from injury I have erred on the very conservative and very low-mileage side and it has paid off! Of course I define that "payoff" as zero recurrence of injury and constant improvement in pace per mile at a 149 heart rate, power on the bike at AeT, and swimming endurance.

This summer I will truly reap the benefits of this extended base training period when I finally do carefully insert speedwork into my routine. My body will be more able to absorb the rigors of the intensity with a stronger engine AND chassis. Again, this closely matches what Mark Allen, Gordo and others have always prescribed...

Lastly, I added a new horse to the stable! Yes, next to the Turner Flux & Giant TCR Advanced there is now a CERVELO P2C. I was fitted by Greg at RocknRoad Cyclery and the bike fits me like a glove.
This is the bike that I will ride throughout the season, in my quest to qualify for the Hawaii Ironman World Championships! I have not yet named her, but I am open to suggestions.

Malibu Madness

Quick training update...More Mountain Madness this weekend...I have also updated my 2009 Race Schedule, including several more bike races.

I am in the middle of the final push for Ironman 70.3 California. The goal is a personal record and a time that will qualify me for a domestic Ironman, such as Ironman Couer d'Alene or Ironman Canada (they are all sold out, so you have to qualify at this race if you want to do a domestic Ironman, to hopefully qualify for the Kona Ironman...follow me?) Things are progressing nicely, with rolling 20+ hour training weeks in my legs over the last couple months.

On Saturday my Team nuun-FeedtheMachine.com teammate Cyril Jay-Rayon and I will ride 125 miles in the Santa Monica mountains, with about 12,000' of elevation gain. The ride will start and finish in Santa Monica, riding up PCH through Malibu. We plan on including most of the classic climbs...Yerba Buensa, Latigo, Piuma, Old Topanga, Mulholland etc. I will try to post BlackBerry photos during the ride at water stops.

After this weekend I am only 3 weeks removed from Ironman California 70.3, which means I have about one more week to actually "train" before tapering down for the race. Physiological adaptations take approximately 15 days, so any "monster" training sessions in the final two weeks are counterproductive. Hence, I am going to make this and next weekend count!

Lastly, running is coming along well. Aerobic pace has dropped from 7:40s in February when I came off my leg injury, down to the 7:20s. My goal is still to drop that down to 6:50s by my "A" races this summer. Looks like I am on schedule. I have done ZERO hard training or tempo runs. I have continued on the Mark Allen program of simply building volume at a Steady pace, or just at or under your first deepening of breath. For me, coincidentally that happens to be a heart rate of around 150bpm. Until I plateau for a couple weeks, I will continue this approach. Since my goal pace in a Half Ironman or full Ironman is not going to be faster than this "Aerobic" pace, this metric is particularly useful.

Mountain Madness on Palomar!

Sunday was the best riding day of my life.




This weekend, I joined some good friends for back-to-back days following the Tour of California cycing stage race right in our backyards. The race just happened to cover some of our usual training grounds (Mt. Wilson, Mt. Palomar...), so the chance to ride the course just before the peloton, combined with the opportunity to see Lance, Levi, and the peloton in action was too good to pass up.

A day after riding from the Rose Bowl up to the top of Mt. Wilson (the top 5 miles through slush and ice!), a ride that packed 6,000' of gain in under 60 miles,
Kurt, Cyril and I set out once again for another big climbing day following the tour. Sunday's ride would have closer to 8,000' of gain in only 75 miles. We rode from Escondido along the course (backwards) to the base of Palomar, ascended the south grade. Thousands of spectators had already lined the climb.

Although we were maybe 2 hours ahead of the peloton, the crowd had already chalked the road, (which was closed to non-race traffic by now), and everyone was cheering us on. Cowbells blaring, screaming, taking photos, asking for wheelies... just like we were in the race. Of course we climbed Palomar a few minutes faster than our planned "steady" (yeah, right) pace. I have done some races known for enthusiastic crowds lining steep hilly sections such as Ironman Wisconsin, Vineman 70.3(chalk hill), those crowds were nothing compared to the utter pandemonium we witnessed on Mt. Palomar.

After topping out at Mother's Market atop the mountain, we slammed some $5.00 breakfast burritos and descended the East Grade. We rode back around to South Grade, ascended up to the 4th or 5th switchback and dismounted to wait for the peloton. After about 15 minutes the helicoptors showed up, giving us a bit of warning to finish our Vitargo drinks and get the digital cameras ready.

The lead vehicle conveniently had a PA system, so anyone within a mile could hear the continuously repeated live updates. That was cool. Minutes later the break emerged, and only a minute behind the peloton followed, lead by the Astana boys. Kurt, Cyril and I ran alongside Lance & Levi, shouting "encouragement"...we made the Versus coverage! And we didn't have to wear speedos, lucha libre masks, capes, or Borat man-kinis!

After the peloton passed, we jammed back down to the finish line area in Escondido in about an hour, and just managed to catch the finish. The jumbotrons set up for fans showed the race following the same roads we had just taken. It felt like we were hammering on the way back, but watching Schleck risk it all at 50mph on the curvy descents was humbling. The crowd of over 50,000 made it difficult to actually see the finish line, so the jumbotrons were a nice touch.

Overall the best cycling day of my life. Just FUN, and motivating. And, combined with Saturday's ride up Mt. Wilson we fit in a respectable 15,000' of climbing for the weekend!

I highly recommend a day like this to anyone passionate about cycling.

Now every time I ride Palomar for the rest of my life I will have that extra edge, remembering this day, from the perspective of the athlete and the fan.

This experience definitely has given me some extra HOO YAH to achieve my 2009 goals.

In Adventure,

Sean

Tour of California

This morning I am headed up to Pasadena for a long ride up to Mt. Wilson with Kurt Gensheimer and Cyril Jay Rayon, with about 5,500' of climbing. After descending, the plan is to pack up the bikes and walk over to the Rose Bowl where the peloton will do 5 laps before the finish of today's stage. I will try to post photos here later, and on FB in "real time".

Catch the coverage right HERE

It certainly looks like Levi Leipheimer just has to keep the rubber side down to secure the three-peat. Levi's form has been unbelievable so far, and having Lance Armstrong (among others) as your domestique doesn't exactly hurt.

On Sunday I will also drive down to Escondido for a long ride that will include and ascent of Mt. Palomar (another 5-6,000' of climbing). Atop Palomar we will hopefully
catch the peloton on their way up...another photo opportunity! We will then descend the west grade back down to our cars in the valley and TRY to make it to the finish before the peloton...

Quick Training Update:
Going VERY well...body feels fantastic, and I am absorbing some good volume right now. 300 miles on the bike this week, around 10k swimming, and the running is just a couple weeks away from "normal". So far so good!

Quick shout-out to my friend and teammate Ryan VanGorder who tore up his ankle playing basketball and will be out for a while. RVG was about to head down to Costa Rica for a coast-to-coast adventure race with his wife, nuun-Feedthemachine.com racer Jen. Heal up fast my brother of another mother!

Lots of Action!

Janes Addiction and Nine Inch Nails to tour Summer 09

Breaking:

According to Trent Reznor (www.NIN.com), Nine Inch Nails will shut down after touring this year with a newly reunited Janes Addiction.

20 years after Nine Inch Nails' seminal groundbreaking Pretty Hate Machine was released, coinciding with the zenith of Janes Addiction's juggernaut, Trent is putting NIN on the backburner indefinitely. With no strings attached and ZERO corporate involvement, the shows are sure to be raw, unadulterated Rock experiences in much more intimate settings than past years' elaborate productions.


More info soon:
www.janesaddiction.com
www.NIN.com
www.6767.com (Dave Navarro)

Rolling Hard...Training Update

With less than 8 weeks to Ironman 70.3 California, my first "BIG" race of the 2009 season, training is finally moving at full-steam. The nagging injuries to my right ankle and left tibialis tendon are resolved and I am ramping up my training. Currently I am back to rolling 20 hour training weeks. 90% of that volume is at "steady" or "easy" pace at this time of year.

As long as I continue to improve my aerobic capacity and drop my pace per mile on the run at "steady", there is no reason to add structured threshold or Vo2 sessions at this point. One thing I tell new endurance athletes (and try to remind myself) is "Frequency>Volume>Intensity". Athletes vary genetically and morphologically, but I seem to make large gains after a layoff simply by ramping up the volume and accruing hours at "Steady" pace, or sub-LT exertion, just above that "first deepening of breath" you feel when running, riding, paddling, etc.

At this point I am nailing the frequency by riding every day and ramping up my run and swim sessions. The volume on the bike is there (13-18hrs/week)and I am still increasing on the run as I am cautiously coming back from injury. I believe that I will continue to improve my runnning economy (pace per mile at "steady/AeT") weekly for at least another month. Last year my pace per mile at Steady dropped to 7:10 per mile without any speedwork, only harder efforts on hilly mountain runs. This year my goal is to drop down under 6:50 per mile. Sustained efforts at or over LT
will only come after the "magical plateau". An added benefit of this protocol is reduced risk of injury. Combining massive volume with sharply increased intensity is usually a recipe for disaster. Just ask my hamstrings.

My training philosophy is very similar to Mark Allen, Gordo Byrn, Kevin Purcell, et al. If you want to reach your full potential over time in the endurance game, you have to be able to BACK IT UP day-by-day over the long term to achieve your goals. One mega-volume week does not a season make!

I have updated my 2009 Race Schedule on the of this page. Some races are predicated on my performance at Ironman 70.3 California (qualifyer for Ironman Couer d'Alene or Ironman Canada if I do well). I would love to get another crack at a fast Ironman this year, hopefully fast enough to qualify for the BIG SHOW in Kona.

I am still working with my Team nuun-Feedthemachine.com Adventure Racing teammates on which adventure races we will enter this year. One of the perks of winning the USA Adventure Racing National Championship is free entry to all of the regional qualifying races around the country. Serendipitous timing given the economy, wouldn't you say?

On February 28th, some of my Seattle adventure racing teammates will fly into L.A. for a weekend training camp in the Santa Monica mountains. Cyril Jay Rayon, RVG, JVG, and Aaron Rinn will be in town for some long trail miles and I can't wait to catch up with my adventure racing family!

That's all for now. Off to work! If any of you are shopping for supplements, check out www.feedthemachine.com Right now nuun is 50% off until Valentines Day. Several other brands also are running deep discounts.

Keep the rubber side down,

Sean