Here's an interesting article  by Tracy Matteson, reproduced from mycyclingpower.com. We all know that feeling…. you are grinding into your TT, and the course goes straight into the wind. Up ahead in a few miles you are going to turn around and come right back. So how should you pace yourself? Will you blow up if you go too hard? How should you divide your effort up?

Is it possible to apply the same amount of power into the pedals on the downhill (tailwind) as the uphill? Will I make back the time I’m losing on the headwind (uphill)?

First of all, let’s start with some facts: a. In a tailwind, it’s very difficult to produce watts at your FTP (Functional Threshold of Power). This is because you generally will be spinning your gears out. b. Headwinds or hills tend to cause riders to ride above their FTP. This forces them to ‘recover’ on the downhill – especially if they blow up. What we need with our nifty power meters is a rule of thumb for how much over our FTP we can go during the hill/wind.

Here are some things to try: a. For a hill that is less than 1 minute long and very steep, you can pedal much harder than a hill that is 5 minutes long and more gradual. A longer hill will take more time to recover from while quick hills will allow for a quick recovery. For a 1-minute hill, don’t be afraid to go to 120-130% of your FTP. b. When you hit a hill that will take longer than 3 minutes, because you are riding at your FTP, you will probably be at your absolute limit. Be careful not to ride more than 5 to 10 percent more than your FTP. A good rule of thumb for hills/headwind would be to pace yourself at 105-110% of your FTP. c. On the downhill where you are spinning and going very fast, even the best riders are typically only able to generate 90-95% of their FTP during this portion. This means you really need to focus on keeping turnover high (something to prepare for in training) while keeping your watts as close as possible to your FTP. If you have not overextended yourself on the headwind/uphill, you should be able to get back up to your FTP as you turn around very quickly. This is a portion where races are lost. d. If the downhill is so steep that you won’t be able to get any power into your pedals (you are spinning out), consider upping the percentage even a little more on the climb/headwind. If the hill is longer than 3-mintes, I’d think about getting up to around 120% of your FTP, full well knowing you will be recovering on the downhill.

Here’s is a great quote from Hunter Allen and Andrew Coggan, “On the headwind section of the course, the rider with 340 watts can ride at 22mph for the entire 20km, and the rider with the 320 watts averages only 20.5 mph for the same section. This give the rider with 340 watts at FTP a 194 second advantage on that portion of the course. This shows that, all other things being equal, the time trial could be won in the headwind”

There you have it. The mentality of the winning rider while going into a hill or wind will be “This is my chance to gain time on my competition” – not “I just need to get to the downhill/tailwind so I can pick up my speed”. Remember. It’s all relative. It may feel slow in certain portions of the course, but everyone has the same conditions…

Looking at the criterium series stats. (to August 7th.), some significant facts should be noted re. the different categories CRITERIUMS

Youth:

15 riders total of whom 10 are boys and 5 are girls. Best turnout 11.

Seniors:

45 riders total of whom 42 are men and 3 are women. Best turnout 21 (20 men and 1 woman

TIME TRIALS

Youth:

5 total (3 boys, 2 girls). Best turnout 5

Seniors:

44 total (30 men, 14 women). Best turnout 15 on 2 occasions (5 women, 10 men)

The time trials have a higher average attendance, especially for the women, with about one third of the total riders for the series. The criteriums have a base of about 12 riders, with one fifth of the total series riders competing regularly. This figure is helped by the high percentage of youth riders coming to race, even though the majority are from the Courtenay/Comox area.

The new venue at Arbutus Meadows Equestrian Centre already shows signs of attracting more participants (and is a lot easier to set up!). The addition of a variety of track style events should attract even more riders. Look out in the near future for points criteriums, elimination races and flying laps.

There is a BC Masters upcoming road race Saturday, August 18, 1 p.m. starting and finishing in the town of Lake Cowichan. This event, open to riders 30 and older, is 65 km on quiet country roads and includes (two times) a substantial climb. Because of the quiet, challenging course, many riders return year after year.  The race is staged by the BC Masters Cycling Association and directed by (MIVA member) Dave Steen. All riders and volunteer marshals/judges are welcome. For more, call Dave at 250 246-3530. Editor's note: This event is well worth considering.

MIVA ARBUTUS MEADOWS CRITERIUM 120807 For the first time in more than two years, the MIVA Tuesday criterium was held on a new course.  Arbutus Meadows Equestrian Centre just south of Parksville has hosted a number of sports including indoor soccer,  moto-cross, BMX  and, of course, horse  jumping but this is the first time that a road cycling event has been held at the centre.  The management recently had a 620 metre oval dirt trail paved. The resulting  circuit is ideal for criteriums, having both sharp and gentle  corners, a good stiff rise and a great finishing straight just off the oval..

Both the youth and senior events went off without a hitch and there were many positive comments about the new location. The riders liked the safe nature of the course and the variety it provided. The organiser also loved the fact tha there were no cones or warning signs to put out (eat your heart out Midweek!) and no permit needed.

In the youth race, the wide variance in age, experience and ability resulted in a lead group of six riders pulling away from the rest of the  participants. This was eventually whittled down to four riders who lapped the rest. This quartette contested the final sprint, with James Grant just beating Brodie Hay, with fellow CU  members Mark Grant and Jessica Reynolds taking third and fourth.

The senior race turned out to be similar, with a  group of six riders lapping the rest of the field. However, with fifteen laps to go, Rob Russell rode  of the front of the lead pack who simply watched him take a few seconds per lap without any serious chase being organised. Rob stayed away and eventually took the chequered flag twenty-two seconds clear.  The dash for second was won by Andrew Grant, a Courtenay  junior who has recently resumed racing after a brief hiatus. The next two places were filled by Andrew Attwell and Trevor Perkins who are both new to the MIVA criterium series.

After the races,  Arbutus Meadows manager  Rob Bau indicated that MIVA would be welcome at the centre for the balance of the season. The fact that he is a regular competitor in the criterium series could have something to do with this!

MIVA's first criterium on the closed Arbutus Meadows circuit goes on Tuesday evening. Turn at traffic lights just south of Parksville (watch for MIVA signs) If you are competing, get there really early to get used to the course. If you are spectating, why not meet in Nanaimo and ride out together. Need volunteers to sweep a bit of gravel off the course. Youth race at 6.30pm, senior event at 7.pm. Thanks to the Bau family for permission to use this fab. circuit.