Get Out and Train: Stage 7: Last Stage

Monday, August 18, 2008

Stage 7: Last Stage

80 kilometers

Crowsnest Pass to Fernie
7,000 feet of climbing
8,000 feet of descent

Todays highlights are a 10% climb out of the valley at the start! We thought the last stage would be easy? Not the case - it was set as a tough day to the finish with hike a bikes, singletrack, and a fast rip descent thru famous Fernie singletrack. Technical descents and fast fire roads with a paceline were also on the menu. We were on a good day. We held with a great group for the first 50k. The group was made up of 2 leader jersey teams (100+ mens, mixed open).

We passed team KHS in 26th place and were on track to catch team chantry fats when Vert lost control on a nasty descent and body slammed on the steep rutted descent. Luckily he didn't crack his helmet, but he was seeing stars. For 30k after the crash he recovered.

At checkpoint 3 we regrouped, had some coca cola, water, the medic offered Vert a ride on a quad to the finish. Luckily he turned it down we bombed down the final sections to finish on main street in Fernie!

We immediately went to the beer garden and celebrated the finish with the pasadena team Chantry Fats and the mayor of Fernie.

1 comment:

roadrunner said...: you guys did well in the rockies,
you no you want the spark 10,

adi; August 20, 2008 at 9:31 AM

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MASCOTT Training Log

I MUST RETHINK MY TRAINING
Sunday 8/10 race day
week of 8/4:
week of 7/28:
week of 7/21: One 1.5-hour ride MTN, 2.5-hour ride, 1.5-hour easy ride, 3 rest days
week of 7/14: One 1-hour ride, Three 2.5-hour rides with all-out climbing, One 4-hour ride climbing, One 30-minute spin
week of 7/7: Six 2-hour rides with 30-min climbs
week of 6/30: Three 1 hour spins, One 2 hour ride
Week of 6/23: One 1-hour ride, 2.5-hour + climb, 2-hour + climb, 2-hour + climb, 3-hour MTB, Two Rest Days
Week of 6/16: One 3-hour ride, One 2-hour ride, Two 2.5-hour climbing, One 3.5-hour ride climbing (30 min climbing efforts), one rest day
Week of 6/9: One 3.5 hour ride, Two 1-hour rides, One 2-hour ride, 3 rest days
Week of 6/2: Five 2-hour rides, One 3.5 hour ride, One rest day
Week of Memorial Day: 1-hour ride, Two 2.5-hour rides, 4.5-hour epic ride to Mt. Wilson, 2-hour ride, 2-hour ride (15 hrs)
Week of 5/19: One hour ride, Three sick days, One 2-hour ride, One 1-hour MTB ride
Week of 5/12: One 1-hour trainer, One 2.5 hour group ride, 2 sick days, 2 Cross train days, One 2 hour ride
Week of 5/5: Three 2-hour group rides, One 30-min spin, Sat-4-hours (w 45 min climb), Rest Day: Two (11 hours)

7 weeks to race day: Mascott's Training Schedule (from Alison Dunlap)

6/23 week: Ride four 2.5-hour days, with one 60-minute climb each day. Saturday take a four-hour-ride. One hour of spinning on Sunday. >Rest one day.
6/30 week : Ride four days of one hour spins. >Rest three days, not back to back.
7/7 week: Ride four 2-hour days, with one 30-minute all-out climbing effort each day. Ride three hours at an easy pace both wknd days. >Rest one day.
7/14 week: Ride four 2-hour days, with one 45-minute all-out climbing effort each day. Ride 3.5 hours at an easy pace both weekend days. >Rest one day.
7/21 week: Ride four 2-hour days with one 60-minute all-out climbing effort each day. Ride four hours at an easy pace both wknd days. >Rest one day.
7/28 week: (week before race week) Ride four days easy one-hour spins. >Rest three days not back to back.
8/4 Race Prep: 1.5 hours twice, with one 20-minute climb each
In BC: easy one-hour spin each day leading up to start day