Barry Roubaix 2019

The Barry Roubaix is the worlds largest gravel bike race. It sells out at 3,500 riders. 2019 was my third time racing the Barry. I first rode it back in 2016 when my fitness was good and my weight was “ok-ish”. 2016 was when I was training for Ride Across Wisconsin, a 175 mile road ride. My time for the 36 mile Barry route was 2:35 on a dry, warm and dusty course. I had a blast! I signed up again in 2017 but bailed as it was 35 degrees Fahrenheit and raining. In 2018 my health went downhill in a big way.

weight3
Weight loss chart. First period was tracking calories and resulted in a weight loss of 0.17 lb/day. During Mapril we did not consume alcohol and, with a rigorous workout regime I ended up loosing at an astonishing rate of 0.55 lb/day.

Stress, over eating, drinking too much (self medicating) all leading to frankly disgusting weight gain. In 2018 I had a blast riding Barry but clocked in at 3:01 26 minutes slower than 2016. When entries opened for the 2019 edition I decided to target the ride. Having two times meant I had a great metric and a goal to aim for. Starting in November last year I started tracking my weight and I used the only weight loss technique that works for me: Religiously tracking calories. In addition Louise and I decided to do a month without consuming alcohol in the lead up to the April 13th event, something we dubbed “Mapril”. In addition I rode, a lot. Starting indoors on the trainer (Wahoo Kikr) on Zwift and, as the weather allowed, increasingly outside.

Screen Shot 2019-04-15 at 7.53.33 AM
Performance Management Chart. Black dots are “stress” of a day of training (some times multiple rides) as measured using a power meter. Red dashed line is acute stress showing how fatigue I am from recent training. Green bars are long term training impact showing form. The final ride is Barry itself. The aim is to get good form on race day with minimized fatigue. You do this with a taper to race day.

As the event drew closer I did multiple three lap rides of Waterfall Glen (9.3 mile crushed limestone loop) a similar distance to BRX. This allowed me to mentally prepare for a solid 2-3 hours in the saddle riding at race pace. And using a power meter allowed me to both manage my effort and ensure I kept the power up. As training progressed it got easier and easier to hold a power around 210W for extended periods. Periodically my Garmin head unit would prompt me to update my FTP (power sustainable for an hour, basically power at over which you start consuming energy reserves, your lactate threshold). I estimate I started training at 225W FTP and finished at 256W. I also lost an astonishing 39lb. This meant my power to weight ratio went from 1.8 to 2.3 W/kg.

The day of the event was cool, a little windy (15mph out of the west) providing a bit of a wardrobe challenge. The event is, as always, run spectacularly well. Its no easy feat organizing 3,500 gravel grinders keen to ride! The course conditions were great, a few areas of mud but the ground was generally very firm and fast. And I felt great! I went out to hard as usual smashing the three sisters. Eventually I dialed it back keeping it around 200W on the flat, rising to ~300W climbing with the occasional coast and recover on the downhills.

81020312-untitled-1581-2
Riding up the First Sister.. Looks like I am breaking away! Truth was the folks behind me were hauling and hauled me in pretty quick 🙂 Thanks to Rob Meendering Photography

Pacing was great.. I passed 1/2 way at just over 65 minutes. Two great thing about Barry is the landscape and the people. The landscape is rolling and wooded, the people on the bikes are all characters and good natured and those off the bikes were cheering and creative! I rode the most technical part of the course, Sager Road, probably the best I have, only putting a foot down twice (and one of those was because some one fell in front of me). Sager is full of sand traps, rutted stony climbs… Awesome! The MAD WALL is the last (and hardest) climb but also signals that the 36 mile route is coming to the end.. I felt good so I upped my power to ~220W.. About 5 miles out the legs were really signing, at risk of cramp but I got tied up in a killer paceline (22+mph).

Screen Shot 2019-04-20 at 2.21.51 PM
Sprint for the finish.. This mountain biker was a great wheel on the ride into the finish!

In the end I finished at 2:20:16, a remarkable improvement on my 2:35 in 2016 and another world compared to my 2018 result. Even more remarkable is I ended up 42/74 for my age group (40-42) compared to being 68/73 in 2018. Next year, sub 200lb, and 270W FTP and I will see amazing results.. What a blast.

YouTube highlight reel: https://www.youtube.com/watch?v=LSUntacj0PA

Strava: https://www.strava.com/activities/2287126842

One Hell Of A March! Training for the Barry Roubaix.

Screen Shot 2019-04-01 at 8.41.24 AM
Performance management graph. Red is Acute stress (Fatigue) and green is chronic stress (fitness).

Ouch! I am SORE! March was an epic month for training despite a cold that knocked five days out of the month. Plot to the right shows a performance management chart from Today’s Plan. Each day is given a Training Stress Score which is an integral of a function involving power and your functional threshold power. Basically the longer you spend at higher percentages of your FTP the greater the TSS. A TSS of ~60 is a good workout, 120+ generally needs some good recovery time, and 200+ is epic! Yesterday I did a 68km ride in wind and cold and hit 210 TSS.. I was toast.

Screen Shot 2019-04-01 at 8.42.35 AM
Monthly Distances thanks to Strava

From the above you can see the 491km I did in March was nit just big for March, it was big for the pathetic 2018 I had! In a nutshell March was a good training month. Now here comes the kicker: in order to be ready for Barry Roubaix, which contains lots of climbing (The Sisters and the Killer Wall!) I am also loosing weight. I have been calorie counting since the 22nd of November last year (starting at a disgusting 270lb) and in order to supercharge fitness, weight loss and wellness I am abstaining from alcohol for the month leading up to the ride. That’s right! Since bedtime on the 12th of March I have been 100% Alcohol free.

weight2
Weight as a function of time. Yellow is a day when any alcohol was consumed, green is totally alcohol free and blue is a day I did not log. Solid line is a fit from the 22nd of November to the 12th of March, dashed red line is from the 13th of March to today.

The plot above shows my weight as a function of time. You can clearly see the change in gradient when I started abstaining from Alcohol. Now the astute amongst you will exclaim: a gradient of -0.59 lb/day is dangerous and unhealthy! I concur completely and I am as shocked as you. But be assured I am consuming at least 1400 calories a day, aiming for 1700 a day. However, I am getting an obscene amount of exercise.

fullsizeoutput_13d2
Feeling good!

For example, according to Garmin, I burnt 2010 calories on yesterday’s ride (solo ride = no one to hide behind). I consumed 2641 calories (indulgence: two delicious brats for post ride refuel!) leaving a deficit of 1069 to my target of net 1700.. Now 1700 allows 600 calories a day for weight loss (1lb ~ 3000cals, note 1cal -> 1kcal) so I had quite the calorific deficit.. What is a sustainable calorific deficit? You will find as many opinions as web pages on that! In any case I am gaining in power and loosing weight. I updated my FTP from 223 to 246W (at the urging of Garmin) two weeks ago so now my FTP power to weight ratio has gone from 1.8 to 2.25 W/kg! A hell of a March indeed! I need a beer 🙂