For some reason, I felt the need to share tonights "Meal", inspired by the 2015 Battenkill Course video that reveals them serving up Meeting House Rd. as an appetizer (awesome), then Stage Rd. as the first course (ouch), followed by the Perry / Juniper / Rich Combo for a main and if you still have room, for dessert you can dive into (or bonk into) the Joe Bean Bunker Crumble before screaming down hill for 18 miles to the finish. Simmered down it looks like a 30 minute roll out into 4 x 10 minute lung bleeding efforts with 20 minutes in between before a long (and potentially crampy) home stretch.

Tonight's Pain Kitchen cooked up a training called the "Stage Road Repeats." Each repeat goes like this: 3min break away (lung bleeding metal taste), :30sec smooth pedal to catch breath, 1 min jump again, 1 min fast flat, 1 minute acceleration punctuated by out of saddle burst for second :30sec, 2 minute screaming down hill, :30 out of saddle jump over small roller, :30secs to throw up or collapse, :30 out of saddle burst to drop any one else (or yourself) and then on to the next one :20 minutes down the road. It felt as true to the race as I remember without the mud in your face. I highly recommend it if you are looking for one last long(ish) session this week.

Peter, is the video synced with the course profile which adjusts the trainer for the gradient?

John - I am not sure how to sync the real video (because my 2001 Dell Tower can't handle that, and the PowerCranks have proved to be a better use of cash than a new PC), but they do provide the .gpx file of the course on the BKILL site and that could be uploaded to the Computrainer or similar.  I was going to do that, but decided not to bother (at midnight) when I noticed that Stage Rd. (perfectly one hour into the race) represented the "classic breakaway" profile. This is where the race will begin IMHO.  In addition, this pivotal hill section seemed similar 'enough' to the remaining 3 hill efforts that it was worth a fuzzy interpretation in the name of simplicity, hence the workout was born.

Hunter Allen has a similar workout called "race winning" intervals. From what I've heard of your person performances and victories is that you likely do these sorts of efforts in your sleep! Crush people for :30 seconds with 4 digit power and then sustain for another 2:30min, before sitting up to see the carnage, and then proceeding to beat your remaining weary stragglers off one by one with a few more 1 minute efforts before getting back to racing with "only those who belong." ;-)   My point of sharing was so that anyone could find a stretch of road and do this workout. . . . and I was pumped up from watching the video (it was raining and muddy! yaah!)

Peter, you gonna race Battenkill this year?

Jeffrey White said:

Peter, you gonna race Battenkill this year?

If he does... don't forget what might happen!