SRAM 975 Quarq Cinco Power Meter

We are taking preorders for the Quarq Quatro MTB Power Meter. This is a crank based power meter that is on the SRMA X.0 crank set.

All power meter purchases include a 6 month custom training plan ($300 value) to get you started with your new power meter.

The crank come in the following configurations

39/26 chainring or
42/28 chainring

170mm arm length or
175mm arm length

GXP Bottom Bracket or
BB30 Bottom Bracket

Price:
GXP version $1795.00
BB30 version: $1845.00

Add Garmin 500: $250
Add Garmin 800: $450

We are also selling any of the Quarq Cinco Power Meters on SRAM S975 Cranks.  Checkout the specs on the Quarq  store.

steady state intervals

I was stuck inside for my workout today and did some steady state intervals.  I chose 4 x 20 in tempo pace.    Here is an example graph of my workout.  The key to these workouts is to be steady in power, and cadence.  If you don’t have a power meter keep the speed and cadence the same, and heart rate should stay in zone 3.

These are good for building fitness, but also teaching you pacing.  If you are on the trainer it’s also a good mental test.

3x20 LT session

If you wondering what you could to different for the next race season, you should consider buying and training with a power meter. Of course there could be other things that may help, such as more focus, better diet, build a bigger base etc.  However, if you feel you have peaked in your abilities and you are looking for an edge you should look at using a power meter.

Some people think that a power meter is just another device that provides  numbers, like the distance, time, cadence , speed and heart rate of your cycle computer.  It’s an expensive gadget to just display some numbers.   For the serious athlete, amateur or pro, the power meter is the tool help guide you in your training and racing goals.  If used correctly, the device can get you closer to the top step.

Training by power is similar to training by heart rate, but with precision.  If you are training by heart rate there are too many variables that will give incorrect reading. It could take 1-5 minutes for the heart rate to actually get up to the number you want, and by that time your interval is over.  Other elements like   stress, diet, weather, illness, fatigue all have a say in how your heart rate reacts to training.  It could be higher or lower then it should be for the actual work being done, giving you false readings and misleading you in your training session.  Potentially putting yourself in a hole that could take weeks or months to come out of. With a power meter feedback is instant.  You know right way if the work you are doing is meeting your workout goal. If you can’t meet the goal, you know there is something off and you should just head home.  For instance, if you set out to do some VO2 Max intervals, you can’t keep your power at the right numbers,  that could be that you are too fatigued and the workout isn’t going to help you but dig a deeper hole.  I’d suggest just head home with an easy spin and follow up with another rest day. There are other benefits to training with power.

• estimate nutrition needs more accurately.   Using the kJ (Energy) reading on your computer, you can estimate how may calories to take in during a ride, and what you need for post ride/race recovery
• accurate reading of the work you have done
• better tools to evaluate your progress throughout the season.
• you can measure your fitness with power tests to see if you are gaining or lossing power.
• compare your power meter reading to your heart rate affirming your freshness or fatigue during training bouts
• using it during races can tell you where your weakness and strengths are during your events.
• There is no lying with a power meter.   You either hit your goal or you didn’t.  It makes you accountable in your training.

TrainingPeaks Performance Management Chart

Michael, Me and Jon at the start of the VaporTrail 125

I’ve been working on this post for almost three weeks.  It’s finally done.  It’s rambles on, but it gives a bit of insight of my experience with this epic event.

When I first read about this race back in 2008, I never thought I could or would do this event.  It was way out of my league.  Then I was racing XC, my longest ride to date at the time was about 10 hrs, 15years earlier.    I was in awe by reading blogs of Jeff Kerkove and others about this monster.  I followed it year after year.  Last year some of my crazy friends did it, and well, I figured it was my turn.

My goal from the beginning was to just ride.  I wasn’t going to race it.  No chasing anybody down.  Keep a steady pace and let my body tell me how to proceed through the gnarlieness of this course.   I didn’t have any knowledge of the course, other then what I read. It’s set in a beautiful part of Colorado, and includes some of the best riding too.  I wanted to enjoy the experience.

A few days prior to the start my family started getting sick.  Nothing serious, just the common cold, runny nose, sore throat.  By Friday I was feeling the same, and Saturday morning I was feeling feverish, sneezing, runny nose, and a slight sore throat   This was not good and made me nervous, mentally I was ready for this event, but physically I just wanted to sleep 1ohrs.  With my wife’s support and encouragement I left the house around noon for the 3hr drive to Salida to meet friends that were also joining the fun.  My goals changed slightly, now I would see if I could even make it to aid 1.  If I made it to aid 1, then if I could make it to aid 2, I believed I would be able to finish.  By the time  we were ready to line up, my aches were gone, but I still had the runny nose.  This gave me some confidence that I could finish.

The race starts at 10pm, with lights mounted and cool weather gear on.  I also had some deep winter gear packed in my H.A.W.G. CamelBak for the early morning when it’s the coldest.   My lights consisted of a NiteRider 1200 Pro on the bars and a  NiteRider Minewt 600 mounted on the helment.  I programed the 1200 to run at it’s lowest lumen, 50.  My plan was to use this for the long run to the Granite Peak hike-a-bike.  I used the head lamp for the hiking and turn both on full blast down the Granite Peak descent.   After 8 hrs of riding at night, I wasn’t sure how much battery would be left, so I brought an extra just in case.  That was an extra 1lbs to carry a long.   In the end, I didn’t need it.    My cold weather clothes included a full winter ride jacket, and thick winter riding gloves.
The start in Salida is neutral, and this night was a comfortable temp, and the moon was bright with mostly clear skies.   There was a lot of energy around with these crazy people about to embark a tough adventure.  There was some newbies like me, and a few vets.  I felt nervous, but also excited.   We had a neutral roll out for the first 30-40 min, then the pace car stopped and the race was on.   A group of about 5 took off with a fast pace.  I was still in the mind set of just riding and enjoying the whole experience so i let them go.  My good friends Jon Davis and Micheal Scott were in that group.  A few others tried to break the gap, and would soon some back and I would pass them, Micheal was one of them.  He found himself at a XC pace and didn’t want any part of that.  I don’t blame him.   I was keeping a comfortable pace, barely breaking a sweat.   I checked my power and my HR, and it was right in line with what I thought I needed, both in Zone 2.

Most of the trail is a blur.  I only remember the major sections.  The Colorado Trails is awesome, I’d like to ride that during the day.  I’m not the best technical rider, and riding at night has it’s own challenges, but to open with this section was pretty cool.   This section was smooth sailing.  Got to aid 1 in 3:32.

After aid one, we had a LONG gradual 2% climb up to Alpine tunnel.   This section was made for me.  Still holding my zone 2 pace I was flying up this road.  I passed many people and rode alone all the way to the tunnel hike section.  At Alpine tunnel, there is a short hike a bike that lasts about 10 min.  Since we already had a couple of other short hikes, I thought this might be the last one.  When I got to the top I put on my jacket and gloves. When I mounted back up I couldn’t get my cleat into the pedal.  My cleat had come loose form the the hiking.  I sat down and spent about 10 min cleaning out the screws so I could tighten them up.  Still no body passed me.   Finally mounted back up and headed down a short single track, then another old rail road pass.  I sped by but it looked like it was an old depot the opposite side of the alpine tunnel.   Another time I would like to see this during the day.

All this time I’m riding around just below treeline at night in an area I’ve never been.  I try to gaze around at the silhouettes of the mountains.  It’s a majestic a sight at night, and I have no doubt it’s spectacular during the day.

Not too far down the road I come to a fork and the sign points me up.  The road is a rocky ATV/Jeep trail that barley looks rideable.  I take off my jacket and gloves and start riding up the trail.  Still no one has  passed me, but I’m seeing lights head.  I’m still on course!  I ride up this road and there is another hard climb that is steep, loose and off camber.  I decide to walk it.  In the distance I can see a few lights.  I’m making good time, but I see a light behind me.  I remind my myself I’m not racing and there is at least 10hrs to ride.  I get to the summit of the pass and stop to notice the mountains and the lights slowly creeping up the side of a hill and cresting it.  With the bright moon, it’s another awesome site.  The clouds are skimming the top of the mountain we are about to hike over.    Another short descent of a mile or two, then the hike a bike section starts.  I push for a while,  it’s steep with boulders so I carry the bike.  I see lights ahead of me, and lights behind me.  It feels good to not be alone in the dark again.   After 40 min of hiking I reach the top at just under 13k.   The wind and moisture   make it a little cold so I put my jacket and gloves back on and I’m glad I did.  I was headed into an hour long descent.  I never got cold all the way to aid 2.

This descent is another section that would be more fun with full daylight.  It was just technical enough to make it exciting, and fast enough you can get pretty hurt if you are not careful.  I did go down toward the end in a non-technical section when my front wheel got caught in the sand.    About five miles from end of the trail my rear brake wasn’t feeling right and I was hearing strange noises.  I tried to sping the rear wheel and it wouldn’t spin freely.  Yikes.  I pulled the lever and spun again and this time the wheel spun.   Back on the bike with a few more turns and drops the brake noise comes back and I’m now feeling the drag.    I get the wheel to spin again, and move one trying to limit the use of the rear break.   I figure it’s super hot and just needs to cool.  If I don’t use it it will cool off and we’ll be fine.

Aid 2 comes at about 7:30am, 8.5 hrs after the start, and about 8 hrs more to go.   I’m feeling good.  Lacy Scott, Michael’s wife is there to give me new bottles,  take my lights and cold weather clothes.  Having Lacy there waiting was awesome, not only a cheerful face to greet me, but she had everything ready to go and took my mess of clothes and lights.  I didn’t have to worry about a thing.  Dave Wiens and his family was there taking care of the station.  He was grilling some pancakes on a camping stove.  His sons were sitting around a camp fire.  His wife, Susan was there too.  It was cool to see them together.  I went over to say Hi and mentioned the last time saw them together was during a NORBA  event at Mammoth Mountain in 1991.    They both looked at me kinda funny.  I’m guessing they were flashing back 2o years and thinking about what they were doing then.  I don’t even know if they were dating then, but I loved watching them race with the other elite racers of the day.   They offered me some food, which I didn’t take. I grabbed my bike and new bottles and took off.  I was feeling pretty good and still motivated.

It was a bit cool.  I took off my long sleeve undershirt, leg warmers, put on thin socks, and the sun had not come over the mountain yet.   I figured once I started climbing again I would warm up, which I did.  Once I started climbing the Old Monarch Pass Rd, I passed another rider.  He was moving slow, but looked good.  I was still holding my zone 2 pace, feeling very comfortable.  I took a drink from my bottle.  YUCK!  It was spoiled.  It was an old bottle left over from a previous race.  I kept it in the fridge the hole time, but it didn’t last.  Ops.  I tasted the other bottle, and it was also spoiled.  I did have a couple of gels and a bar with me.  but there was no water until the top of Monarch Pass.    I had at least 1 1/2 hrs to get there.  I took a chance and took a big gulp and let it set there for about 20 min.  My stomach seemed to be ok, so I continued to drink it.  It tasted terrible though.    About 1/4 the way up the climb it seemed my power was high for the speed and cadence I had.  I stopped to check my rear rotor again.  Crap, it was rubbing again, but this time it worse.  I got my tools out and got it to spin without rubbing.  I had to do this again almost to the top.   I had no idea what was causing it.   I got to the top of the climb and headed into the single track headed to Hwy50.  I tried to use only the front brake but ended up using the rear which was bad.  When I it the Hwy, the wheel would not spin.  Aid 3 is in sight so  I slowly rode there hoping to get some help.

Aid 3 was stocked with all kinds of food and people.  The Salida HS MTB team was there helping to wrench.  I told them what was going on and they took my bike while I got my drop back and ate some real food.  I had bacon, sausage, top ramon, and a pb & j.   the support crew got my chain all clean and did the best they could on the rear brake.  I mounted back up and headed out for the Crest Trails.   Within 10 min my breaks were rubbing again.   I decided to loosen the caliper bolts and let it move as needed.  It still rubbed, a lot, but at least it spun without stopping for awhile.  It seemed to work fine like this.  I was able to use my rear break and the rubbing didn’t seem to get any worse.  I rode the rest of the race like this.  I had never ridden the Crest Trail before and was impressed by it.  The views are awesome and the trail is smooth and flowly.  I need to make a trip there sometime to really experience it.

I think it took about 1 1/2 hrs to get to Aid 4.  Lacy was there and had all my stuff. I grabbed fresh bottles and a pb&j.  I was headed into the Starvation Creek Trailhead,  I heard it was a great singletrack the ended with a brutal climb that loops backup to Aid 4.  And my experience was all that.  The single track seams to go down for ever.  I was enjoying it until I went over the bars just missing a face to rock encounter.  I got back on quickly but was a little shookup, so I was a bit slow to the end of the trail.  At the end of the trail we are greeted by a 5 mile steep rocky climb.   There were a couple of times that I wanted to stop and take a nap under the shade of an aspen, but I didn’t.  1hr later I reached the top, and I cursed that bitch.  It was one of the hardest climbs I have ever experienced.  It was on this climb that I decide I was not having any more fun, and would not do this event ever again.

Lacy was there at the top again having all my stuff.  I grabbed two more water bottles and more pb&j’s.   I took a few minutes gather myself after the climb then I was off to climb some more.  The climbing wasn’t as difficult and was more enjoyable.  Single track is always better.   After another 1k of climbing I finally reached the top and was greeted by a long and fun single track downhill.  Then into the Rainbow trail.  The Rainbow trail is fun and challenging after 15 hrs of riding.  There is some wonderful flow to this trail, with some added short steep pitches.  I was surprisingly able to ride most of the pitches.   Mentally and physical I was feeling pretty good on this trail.  I was tired, but not exhausted and having a good time again.   This trail lead right into Hwy 285.  From here it’s about 7 miles to the finish with about 5 miles of downhill.  I could see a guy a head of me, and no body behind me.   When we hit the flats I caught the guy in front of me.  He was a single speeder.  At that same time another guy  caught up with gears and took off.  He had a triple ring with a 44 .  I couldn’t keep up with my 39.  We pretty much rolled in together.

My official place was 7th with a time of 16:32.  I was shooting between 15-16hrs,, so came up a little short.  During the climb out of Starvation creek Trailhead I told myself I would not do this event again.   I did enjoy most of the trail, some sections are extremely difficult.    Almost 4 weeks later, I’m thinking about this event and maybe putting in a race effort next year.

Congrats to my good friend Jonathan Davis setting a goal to break the course record, and then going on to smash the course record.  He did this riding solo from the CO Trail all the way to the end. Congrats to everyone that started, it takes some balls (male or female) to even step of to the line for this one.

Big thanks to Michael and Lacy Scott for providing there home in Salida as a base camp.  Lacy’s support out on trail made the ride that much easier.  Thank you Michael and Lacy!

Keystone Gulch Climb

I had a day to explore around keystone and headed up keystone gulch to the CO trail. I ended up going back up Tiger Road and catching the bottom part of the CO Trail and then looped back to the start. Lots of fun singletrack, accompanied by some good climbs. The weather was perfect and a great way to end a birthday weekend. I found some other trails that I’m looking forward to hitting next time I’m over there.

training peaks entry

Keystone-gulch

For me the race was great.  I lined up with the Overall Series Leaders Jersey on to complete the series.   After a neutral roll out I led the group up the first climb and into the single track.   I didn’t set the pace hard and I wanted to have someone to race with and help work through the wind and up the climbs.  No body joined me, so I rode my pace.  The first lap was super fun.  I didn’t have a chance to pre-ride, so all the trails were new to me.

After the first lap, I was 2 min ahead of second place and sitting in the top 10 over all.  I then set my goal to see where I could get in the overall race standings.   I kept my pace high, but within my limits.   I was slowly picking off the 30+ age group, and caught a couple of pros.   Still riding alone, the high wind was zapping my power.  Lucky for me, I train all winter long in the high winds, so I know how to get though it.  Near the end of the second lap I could see friend Ben Welnak ahead of me.    Which gave me another carrot to chase.

Going out for lap three, Ben was 30 seconds ahead of me and within a couple of miles I was on his tail.  He picked up his pace, hammering out of the saddle many times.  While he was doing this, I was pushing hard, but keeping it under control.  Ben was having a great race, and we were sitting top 7.  We picked off a couple of riders a long the way.  Eventually Ben let me pass him, but he was never far behind.    Eventually he caught me again in the single track and we rode together for a while longer until he lost his traction on a steep loose climb and I put a good gap on him.     We also had pressure from another guy that was trailing about 1 min behind.  He was good in the single track, but slower on the climbs.

With not much climbing left, I was trying to keep the pace high.  In one of the last technical sections I came up to Russ Kappius who needed a tube.  I have to stop every time someone needs something.   It’s not only the friendly thing to do, but also Karma.  I want and have needed help on the trail many times, so I need to pay it forward.  While I was helping  Russ, Ben and our chaser came right up to us.  The chaser passed, and I handed Russ the tube and pump.  Ben stayed to help more and I took off.  At this point I had nothing left.  I tried to keep pushing hard, but the speed was slow.  Now I was the chaser,and couldn’t catch him.

Ben ended up catching me within a mile of the finish about 30 seconds ahead.  It was fun riding and racing with him.  He is a strong rider and was showing great late race form on this day.  Nice job buddy!

The Warriors Cycling Crew did an outstanding job on this series.  Each race was well planned and executed.  I’m looking forward to see what they have in store for us next year.   Thank you Thane, Hutch and the Race Crew for all your hard work to provide us endurance nuts with sick riding and great times.

My next race is the Vapor Trail 125 next weekend.   This won’t actually be a race for me, but more of an adventure ride.  My goal is to simply finish.   After that, my race season will wind down.  I had planned on racing 24hr Nats in some capacity, but I’m thinking I’m going to scratch that.  It’s been a long and successfully season and it’s time to decompress a bit and give some time back to the family.  There are some late season races I’ll probably jump into, but there are none planned and I won’t be training for anything in particular.

1 serving fresh / thawed frozen strawberry
1 serving fresh/ thawed frozen blueberry or mixed berry
1 banana
1 cup juice.  I use the kids apple, cranberry or orange, what ever we have.  use good quality, 100% juice not loaded with sugar.
1 cup ice (skip if you are using frozen (not thawed) fruit)
1 serving of Whey or Soy powder.  I recommend Hammer Whey or EAS Whey for best recovery ingredients.

Put it all in a blender and mix well.  Drink and Enjoy!
It’s about 500 cal, 70carbs, 30 pro.  I weight about 80k, so this is about right for my weight. You can reduce the recipe for your weight.

Just like any recovery meal, you’ll need to have a real meal within an hour or two or you may bonk,or binge eat.

Sweet Singletrack

I was going into my third 100 mile MTB race of the year a little nervous.  I had a lingering saddle sore since the prior weekends race, the Laramie Enduro, and I didn’t feel recovered from the same race either. Also, on paper, the Pierre’s Hole says there is over 18000ft of climbing (4600 per lap).   Regardless, I was looking forward to a road trip with some great guys, Jon Davis, Brandon Newcomer and Ernesto Marenchin.  I have never been to the western slope of the Tetons, I was excited to be on new dirt and see new sites.  It was very green all around the mountains, and the views of the Teton valley, and the Grand Tetons were awesome.  The race is held around and on the Grand Targhee Ski Resort.  There are only a few lifts, but the terrain looks excellent for novice and expert skiers.  This is a place I plan to come back to in the Summer and Winter.

Race morning, I woke up at 4am for a 6:15 start.  My legs still didn’t feel great.  I told myself I would start off at a mild pace and see how I felt after the second lap.  I was as ready as I could be, and regardless of the outcome, I was going to have fun.

At the start, I was lined up on the second row just behind the NUE racers, Josh Tostado, Jeff Schalk, Ernesto Marenchin, Cary Smith, Eddie O’Dea, and a number of locals that knew the trails really well.  I knew the start would be fast and I reminded myself to stay calm and start slow.  This strategry paid off in the end.

So after the word go, a big group started out fast and I hung back and I held my pace to the first descent, then to the first big climb. On each of the climbs I watched my HR very close and paid attention to how my legs were feeling.    Three quarters through first lap, Jon and Brandon, who were doing the 50 miler gave me a hand up.  They gave me some encouragement and said I was doing really well. But I didn’t know what that meant, so I kept cranking away.  I did pass a few people on the first lap, so I knew I was doing ok.

Lap two was more of the same, just kept cranking way, enjoying the sweet single track and pass a couple of more people on the climbs.

Lap three was tough, it was getting hot, and the mid course climb was about to crack me.   I got to the top and slowly pushed  to our pit, which was right near aid #4.   I was burning up from the heat, and I was shutting down fast.  I decided to take some of the ice water from my cooler and dump it on my head and back.  Grabbed my bottles and pedaled away.  By the time I finished my third lap I was feeling much better, and the pain in my legs were gone.

Lap four  I picked up the pace a bit but wasn’t sure how I would handle the mid course climb.  I got to the road climb and passed another racer, then to the mid course climb, and passed a couple of other racers. Dumped more water on my head at aid stations, which REALLY helped me.  I’ll be doing this more often, especially when the temps are above 70f.  After the mid course climb I picked up the pace again and passed a couple of other guys in the single track.   I finished in 9:24, fast enough for the belt buckle, and 1st place in the 40+ group.  11th Overall.

Total climbing was at 14600, not even close to the 18600ft advertised.

2nd Place 40-49 group

I got a last minute entry to the Laramie Enduro thanks to friend Josh Bezecny.    I wasn’t sure if I should race, only because I have another much larger and harder race next weekend, the Pierres Hole 100.  But I couldn’t resist, it’s a great event, fun trails, and I wanted some redemption from last year.

Last year I went out too hard and blew up big time in the last 20 miles.  This year I planned to take it a little easier and watch my HR (no power meter at this race) that it didn’t get too high.

Again, this race proved to be a challenge.  The first 50 miles, are very fast, but no too difficult. There is some fast single track and fast open fire road/double track.    A few miles before the course gets really hard, a course marshal said I was in 17th Overall.  There were a few guys on my tail, so I kept the pace high.

After aid 4, the course gets more technical, the hills are steeper,is mostly single track and rocky.  If one was fresh, it wouldn’t be so bad, but after 4hrs of hard racing, this setcion is tough. This is where I had a hard time last year.  I went backwards fast this last year, lost about 15 spots between aid 4 and the finish.   This year, I held my place better, but I was really hurting again.  It was terribly hot, almost 90f, and that was taking it’s toll on me.  I was passed by  a couple of guys, and I passed a couple of guys.  I lost count of where I was, but was really trying to hold the top 20.  I was digging as deep as I could to hold the top 20.

In the end, I finished 16th overall, and 2nd in my age group, again.   I beat my time by almost 20 min.   I wasn’t expecting it, but got a nice check too.

Next up, a course that climbs 18,400ft in 100 miles, the Pierres Hole 100.  I’m a bit nervous for this race, for the the amount of climbing, and  that I just raced at the Laramie Enduro.  I had a good break after the Breck 100, so I think I will be fine.  I will probably start off the race a little more conservative then I have in the past.  I am really looking forward to racing some new dirt and road tripping with some cool dudes.