When I was 26, I would jokingly refer to my bike as the CWM (Cross Wind Missile). I'm not 26 anymore...

About Me

My name is Dean Russell and I raced road bikes and some track endurance in the 1990s. I stopped racing in 1999 when I was 26. After almost thirteen years of being a lazy slug I decided to put my sorry backside onto a bike seat and have another crack at racing. This blog chronicles my journey from being completely unfit and overweight to becoming one of the oldest Elite A grade riders in Queensland...and then slipping nicely back into Masters racing.

Tuesday 31 December 2019

The Impact of Indoor Training (specifically Zwift) on Training Stress Score (TSS) Hourly Rate

I have run some data on my training from the last handful of years. 2015 is missing as I had a significant injury that had me off the bike for months:


There are some clear trends here that I am confident are a result of indoor training and specifically using Zwift as a training platform. Some context:


I am a 46 year old husband, dad, bike racer (road and track) and coach, with a full-time job that keeps me very busy. My general approach to the years discussed here was: 

2014: Training indoors one day per week (or on bad weather days), completing a one hour session only.

2016: Training indoors one to two days per week (or on bad weather days), completing a one hour session only.

2017: I discover Zwift and start using it more often as the year progresses. Estimate is three days per week indoors.

2018 - 2019: Zwift use increases as I race regularly and complete all interval sessions indoors. Estimate is four to five days per week indoors.

The trends are clear:
  • Total TSS (if you don't know what TSS is, click HERE) remains pretty much the same across the five years, but the total number of hours it takes to complete that load is steadily decreasing.
  • This obviously means that there is less time spent on the bike each week as more TSS is generated per hour.
As a busy human being, this can only be a positive situation. This is why in my coaching role I strongly suggest to any athlete who is time crunched, that they must spend time training indoors and preferably on Zwift. 

Ride on!

Saturday 9 November 2019

2019 Masters Queensland Road Teams Series (QRTS) Wrap Up

I have been very slack with the blog again this year. Instagram tends to take up a little of that slack but I would still like to spend more time here telling bike racing stories. This year's Masters QRTS was a great series and hopefully a bike racing story worth telling. I rode this year with the new CompNOW Electrolite Racing Team, which rose from the ashes of the Wray Organic Team which changed major sponsors at the beginning of this year. The QRTS this year would involve four rounds; Moreton Bay, Tweed (Tour de Tweed), Warwick and Murrarie.

Round 1 - Moreton Bay 
Stage 1 Road Race
A disappointingly short 62 km race on the non-challenging Elimbah course would prove uneventful. The only moderately interesting that happened was dropping my chain on the first hill of the day and having to chase back on with the help of team mate Craig O'Connell. A big bunch finish happened after a small breakaway was caught not far from the line. That was all fine with me as I was keeping my powder dry for the individual time trial that afternoon.

Stage 2 Individual Time Trial 
The 20 km Elimbah course was one I was happy with. Plenty of long drags up and down would give me a good chance to get some watts out. I had completely revised the front end position on my time trial bike so was keen to see how it would go. It seems to have had a positive effect as I managed a third place, 30 sec behind the winner, Paul Andrews from NX Racing Red. This also had me in third on GC for the round.




Stage 3 Road Race
This was going to be a tough stage. Only 66 km, but that included four laps of the up and down Wamuran loop and then a hill top finish up Mt Mee. The finish climb was long and in many places steep, so I was not expecting to hold my position in third overall. At 84 kg and 193 cm tall, steep and long climbs tend to be my Achilles heel. Fortunately I would have team mates Craig O'Connell and Simon Small for support on the climb which helped immensely. I did fare better than expected, finishing 23rd on the stage and only losing a bit over two minutes to what was left of the front group. I ended up 10th on GC for the weekend, which all things considered, was not a bad result.


Round 2 - Tweed (Tour de Tweed)
Stage 1 Road Race
97 km on a tough course with plenty of climbs was going to be challenging, but given I had had four days off the bike sick a week out from the start, this weekend was going to go one of two ways; a total disaster, or fresh legs that would work really well. 

I struggled more than I should have in the first stage, especially near the end. I was hoping this was just my legs trying to find some form. I finished safely in what was left of the front group, with about thirty other riders.


Stage 2 Road Race
The stage was only 75 km but with four proper climbs and plenty of other berg action it was going to be a difficult day. My legs were a lot better than the day before and I managed to climb with the front handful of riders all day which was a great sign. Three riders slipped away and again I finished in a dwindling main group. I was feeling good with one day and two stages to go.

Stage 3 Individual Time Trial
A 9 km ITT on a dead flat course with windy conditions made me smile no end. I warmed up well on the cool morning, had a plan in my  head and executed it well. I have had some close calls in races over the years in terms of wins and losses, but nothing quite like this. I ended up second on the stage by 0.02 seconds. Man oh man! This had me sitting in third on GC for the weekend.



Stage 4 Criterium
The top five on GC was very tight in terms of time gaps so the criterium, with its many opportunities for small time bonuses, was always going to be interesting. I was surrounded by good sprinters on the GC so was not hopeful of moving up, but was very keen to at least defend my spot on the podium. The stage was a fast and furious affair on the very quick Stan Brims circuit. A break did get away and unfortunately it would both stay away and knock me out of the top three. Ex-pro Chris Williams from the Futuro Pro team was in that break and he would jump over me into third on GC. While we are talking about getting knocked off, there was a nasty crash with two corners to go on the final lap. Team mate Craig O'Connell went down hard and I ended up riding through the driveway of a nearby business to miss going down as well. 

I wound up fourth on GC for the weekend and was sixth for the entire QRTS so far.


                                             
Round 3 - Warwick
Stage 1 Criterium 
The team started this round in a bit of trouble. Work, illness and family commitments had impacted, leaving us with a starting line up of only four riders (instead of six). We had however, managed to bring in guest rider Peter Gwynne for the weekend as a part of the four. Peter is a world class masters ITT rider and an easy fella to be around, so his inclusion was a huge positive.

The criterium course used previously at Warwick had been shortened, which I actually preferred. A break of three escaped mid-way and I just attempted to stay out of trouble, saving my effort for the team time trial later that day. I managed to float around the top ten pretty comfortably all stage. The last lap was your standard masters criterium finish, with many riders getting their ability and ambitions confused, surging and bumping in order to secure that life long dream of a top forty finish in a bike race. I managed to finish mid-pack and I was happy.



Stage 2 Team Time Trial
With only four riders, I was expecting a tough 34 km, but I didn't imagine just how brutal it would be. The game plan was to leave me and Peter Gwynne on the front as long as possible, with Gabe Yates and Peter Murphy swinging on the back and helping out when they could. The wind was a lot stronger than expected and my choice of front wheel ended up being poor. This gave me a lot of trouble as I attempted to stay upright in the crosswinds. Peter Murphy battled bravely but succumbed near halfway. Gabe also put in a massive effort and hung there all the way to the finish. Luckily we only needed three riders to finish. Given there were only four of us, sixth place on the stage was actually a great result. Being only one second away from fifth and seven seconds away from fourth however, was a little frustrating.


Stage 3 Road Race
The 94 km road race had very few natural challenges and not a lot of wind. The Elite race on the same course that afternoon was destroyed by cross winds and I couldn't help but feel jealous that we didn't have that experience. A break of three escaped mid-race and to be honest, I was surprised to see it stay out there on the fast and open course. Kudos to those guys on a great ride. I ended up inside the top twenty in a massive bunch sprint for the minor placings. The absolute highlight of the day, was watching a large number of grown men take a wrong turn at the finish and then have spectacular tantrums at the officials and the police officers in attendance. I can only assume that these riders had not read the race handbook and also could not see the massive inflatable finish line banner that was in place. As I mentioned in my Strava post, that sound you could hear after the finish was the adults laughing at the children.

The rough weekend did unfortunately drop me a place on the GC, now sitting at seventh with the final round to go.


Round 4 - Murarrie
Stage 1 Points Criterium
I was very disappointed to learn that this criterium would be an exhibition race and not count for series points. I had some plans to try to shake things up but given the result wouldn't count, I just stayed safe and saved myself for the second stage criterium which would count for the GC. I did note with some hilarity, that several riders were risking life and limb to secure a top twenty in the final sprint, when the points actually stopped at fourth over the line.


Stage 2 Criterium
I had to try something. I was too far behind to win this series but a podium was not out of reach. Given that the win was impossible, I was confident that the NX Racing Red team, which had series leader Paul Andrews, would understand that I was not a threat and give me some room. 

The Murarrie course is a hard one to force a break on but it was blowing a very strong wind in sections, which could be useful in terms of mixing things up. The start was full on with lots of attacks going up the road. I made sure I was in pretty much every one of them. It took a while but finally a break stuck and I was away with two other riders. My team mates were back in the bunch doing what they could to help me establish a lead. The break dangled at about ten seconds for a long time but we were soon joined by two more and with a strong group of five, we were able to press on. The lead finally stretched a little and with two laps to go we had almost thirty seconds. Graeme Rose from Team Tineli attacked with a few hundred meters to go and looked very strong. I went after him late but I was unable to close the gap. I  did do enough for second on the stage.



In terms of points, I made a big jump up the GC but was an agonizing one point from the podium. Despite that I couldn't help but be happy with how the day had rolled out. Second on the stage and moving from seventh to fourth on GC was a great outcome. The stage also pushed the CompNOW Electrolite Racing Team up to sixth overall for the series. It was also awesome to have my wife Nadine and my two girls Megan and Hayley there to watch. They don't see me race often and it was super special to have them there.


So in the end, I can't help but be satisfied with how this QRTS went. Two second places and a third on stages and fourth overall. CompNOW Electrolite Racing are a great team to be involved with. Marty Mitchell puts in heaps as manager as do all the other guys behind the scenes. We are also very lucky to have the support of such generous sponsors:

CompNow www.compnow.com.au
Electrolite @electrolite74
Trademark Finance @financetrademark
Yakima @yakimaaunz
DJT Property Maintenance @djtpropertymaintenance
Redland Bay Roof Trusses @redlandbayrooftrusses
Harbour ISP @harbourisp1

Thanks also to my coach Mark Brady, for his continued commitment to my old legs. Thanks as always to Factor Bikes Australia for their support.

I'm looking forward to 2020 already!

Tuesday 16 April 2019

The 2019 Track Racing Campaign

It has been a long, long time since I have blogged. This is actually the first CWM blog for 2019, which is hard to believe given it is the middle of April.

There are two words that come to mind when I think about the 2019 track campaign...'long' and 'fruitful'. 'Long' because I feel like there was barely a break between the road state titles last year and the state madison title in October. That actually annoyed me because I very much like having some good chunks of time across the year where I am still training hard, but in an unstructured and fun way. The campaign went all the way until mid-April making for a seven month season. 'Fruitful' because...well it went okay, with some big goals ticked off. 

1st: Queensland Championships - Madison (MMAS): I teamed up with Andy Patten to win this one. Low numbers of entries in all divisions meant a combined event of Masters, Elite and Under 19 riders, which made the pace pretty hot for us old fellas. It was disappointing to see the limited number of entries in what has to be one of my favourite forms of bike racing. Andy and I had never raced a madison together (Andy's first ever) and it took us a little while to get our changes working well. A tough night out but a state title is a state title.


2nd: Queensland Championships - Time Trial (MMAS 4): It was mid-January when the Queensland Masters Track Championships started, opening with the time trial. This was definitely not my kind of event and I really only rode it as a warm up for the scratch race that was later that evening. I did manage a PB of 52.8 which was good enough for silver.


1st: Queensland Championships - Scratch Race (MMAS 4): This was a combined MMAS 4 & 5 field with seperate medals. I rode really aggressively and early on was a third of a lap up on the field in a two man break with Michael O'Donoghue. Unfortunately there was a crash behind us (a pretty bad one) and we had to restart. It was not quite the same the second time around and it ended up in a field sprint. I was third across the line and first in MMAS 4. 

1st: Queensland Championships - Omnium (MMAS 4): I wanted this one pretty badly. It was contested as a combined MMAS 1-4 field and a win would mean the gold for me three years in a row. I rode aggressively all day and sealed it with a solo lap taken in the points race. I was very, very happy to win this.


1st: Queensland Championships - Individual Pursuit (MMAS 4): Day three of the titles meant tired legs but there was still work to be done. The omnium the day before had left me sore but I had to ignore that and get on with it. I had been training very hard for the IP and wanted a PB and the win. Fortunately, I managed both. A PB of 3.32.9 in qualifying and then a catch in the final for the win.



1st: Queensland Championships - Points Race (MMAS 4): The points race was later the same day and I was running on empty. It was contested in a combined MMAS 1-4 field with seperate medals. Somehow I managed to still have legs that worked and I ended up second overall and first in MMAS 4. I was very happy to end the state titles with that result. 

3rd: Queensland Championships - Omnium (Elite): Call me stupid, over-ambitious, whatever, but a couple of weeks later I had a crack at the elite omnium. I tried to ride with my head as well as my legs and it worked out okay. I was full of cramp near the end of the last event (points race) but managed to do enough to hang onto a podium spot. Pretty happy to be on that podium! 



2nd: Australian Championships - Scratch Race (MMAS 4): So fast forward a couple of months and it was time for the Australian Masters Track Championships, with the scratch race first up. I tried to ride aggressively but I wasn't given any room by the other riders and we ended up in a reduced field sprint. I locked onto last year's winner Matthew Glanville from NSW and fortunately a late attack gave us a perfect lead out. I tried to come over Matt on the finish straight but couldn't get there. All in all a good start to the titles.



1st: Australian Championships - Individual Pursuit (MMAS 4): I had been preparing for this one for what felt like ages. The conditions on the track were average, but I was still hopeful of qualifying with a PB and making the gold medal final. Under the watchful eye of John Eder who called my schedule, I did manage the PB (only just) with a 3.32.6 and that put me in the gold final as fastest qualifier against last year's winner, Matt Bowman from Victoria. I rode a 3.33.9 in the final which was good enough for the win. To be fair I did ease off in the home straight as I could see I was a good handful of seconds up on Matt (5.93 to be exact). I had an incredible sense of relief at this result and really felt like the pressure was off. The event I had focussed on for so long had gone to plan and I was for the first time an Australian champion in an individual event. Happy days!




1st: Australian Championships - Team Pursuit (150+ Masters): I was a part of a team in the 150+ years category, where the youngest three riders combined must be at least 150 years old. I had Karl Morris from Toowoomba, Andy Patten from Brisbane and Anthony Mills from Townsville for company in the 2km event. Karl (as a well credentialed sprinter) did the start for us (two laps) leaving the rest to us to finish off. We had the luxury of qualifying last so we knew what time to ride. We were certainly a bit wobbly in our first ever ride together, but did manage a very comfortable 2.22.9 to qualify fastest. We came up against Tasmania in the final and unlike the first round, this time we were slick and organized and our time of 2.17.6 showed it. We won by 5.1 seconds.


1st: Australian Championships - Points Race (MMAS 4): The last event of the titles was one that I came second in last year in most frustrating circumstances. I am exceptionally happy with how the event rolled out this time around. I believe I rode a calculated and planned race and from the very first sprint felt like I had things under control. I accumulated 27 points which was enough for the win.


The big surprise of the titles, was the fact that I most unexpectedly managed to win the Champion of Champions award for MMAS 4. I honestly never considered that I would have enough points to get there, but with two wins and a second in the individual events, I got over the line.


So there you have it...a drawn out and successful track season and I honestly can't wait until next year. I can't thank my wife Nadine and two daughters Megan and Hayley enough for their support. Likewise, my coach Mark Brady who seems to have impeccable timing in terms of bringing me up to form at just the right time. I am also very fortunate to be racing in 2019 with the CompNOW Electrolite Racing Team. They are a great bunch of guys and we as a team are supported by many committed sponsors.

There is plenty of road racing between now and next track season, including the Masters QRTS, the Queensland Individual Time Trial Series and maybe (maybe) the Australian Masters Road Championships in Adelaide.