"It's raining cats and dogs." That must have come out of Em's mouth at least a dozen times Saturday night. She has a penchant for hyperbole but it did really start coming down after 9pm. I began thinking that the now non-roadie friendly Winding Trails course was going to be that much more well, non-roadie friendly.
I had a relatively relaxed week after Battenkill. My lovely girlfriend is a sleep-pusher so it's not unusual to be in bed at 8:30. I was thankful for that and I've become a believer in the value of 9+ hrs of sleep a night. Train hard/rest hard. That's my motto for 2011.
Pre-riding the course Thursday night, they had cut several sections of singletrack that paralleled and crisscrossed the fire roads that were once part of the course. For the life of me, I couldn't lay off the brakes. I guess this was to be expected seeing I hadn't been on the mtb since AZ, nearly a month ago. And we all know that riding singletrack at "training" pace and race pace are completely different animals. Anyway, getting back up to speed requires a call to the engine room for more power. This isn't the most efficient way of racing a mtb as there's only so many times you can call down to Scotty.
Fastforward to race day. Our race wasn't going off until 2pm so it being local was both a blessing and a curse. Yeah, it's the second closest in Root 66 but I had to wait around for 5 hours until race time. So to pass the time and perhaps draw on some inspiration, I watched "Phil" smash everybody on the finishing climb of the Cauberg at Amstel Gold:
The weather cleared up nicely though it was still quite windy. Ah, I guess redlining in the woods for 90 minutes would be better than pounding the pavement today. (Still open for debate.) It's funny I wasn't really nervous about the race; I was more anxious about the impending pain. From the pre-ride I knew it was going to hurt- full gas with very few (if any) spots for recovery. The "climbs" are just a bunch of kickers with none lasting more than 20 seconds. Do this for 4 laps at 10x a lap...yeah you get the picture. And oh yeah, the mud bogs..
I lined up in the front row. We had 15 guys in our race. I was next to a guy at the start who looked like he just blew 1/2 a kilo, so I just said, "you can take the holeshot, bro." Because as the old saying goes, "we've got to go to work on Monday." I got a pretty good start (for me) as I think I was 6th going into the singletrack. This is actually a phenomenal start; I tend to start off ridiculously slow and pick off riders as I go. But I knew this race was going to be relatively short with few places to pass and positioning was to be that much more important. As it was, the 2 guys immediately in front of me were slower than me through the techy stuff (really?) and a gap was opening up to the 3 guys out front. I got around Scarface and company on one of the climbs and started to chase down the leaders, two of them being my teammates.
I must have not read the memo on the whole Newton's law of conservation of energy thingy as again I was all over the brakes. Put energy into pedals, lose said energy in form of heat on brake pads. Wonderful. I wore my HR monitor with the Garmin and to tell you the truth, I don't really know why. I didn't need an electronic device telling me that I was at my limit (and beyond). The course was twisty, wet, and rooty. I guess this is to be expected as it is a mountain bike race. I felt like I was going ok, but I made it a point to hammer every hill and flat section where I could lay down the power. I was working REALLY hard. So hard that I began to contemplate driving the bike into a sharp rock going into the 4th lap.
But I was in a battle with 2 guys in my class for what place I didn't even know. My teammate Craig, a mtbmind rider and myself decided to play musical bikes the last couple of laps. It was funny; I think each one of us traded positions at least 3 times. At least it kept my mind occupied. Finally, going into the last lap Craig and I put some distance between us and the other guy. I was keeping Craig's wheel but he started creating some space through the twisty stuff and quite frankly I was running. out. of. gas. I may have yelled a "I thought you were sick?!" as he gapped me due to the fact that he "apparently" had been ill most of the week prior to the race. Yeah, yeah, I fell victim to the gamesmanship, bro. Chapeau. The nail in the coffin was when we started catching the women and he did the very veteran move of getting by a couple of them going into some singletrack. I welcomed the break as my HR finally fell below 170 (Aaah) and of course, I didn't want to be that guy. Craig pulled about 15 seconds and I was content on powering home solo in what would surprisingly be... 3rd place! Teammate Jason took the victory so our squad swept the podium with very strong showings from Miles and TJ in 5th and 7th as well! Brian again shattered the hopes and dreams of everybody in his field. Nice work, boys!
It's obvious I need to work on becoming faster in the woods. To have to ride within 5 beats of VOmax for 90+ minutes is ridiculous. But I figure it's easier to work on tech skills than fitness, right?
For the Stravists:
http://app.strava.com/rides/442097
Lap1: 23:04
Lap2: 24:12
Lap3: 24:18
Lap4: 24:52*
*Getting caught behind women in singletrack may have accounted for 10 sec. so fatigue implosion wasn't too bad.
Monday, April 18, 2011
Monday, April 11, 2011
ToB 2011
Well, another Battenkill in the books. Before I get into the race report, I would like to say that it was a success on many fronts. I was fit and very strong throughout the race, I had no crashes, and good ol' Black Betty performed admirably in her first go on the dirt roads of Washington County.
And now for a little perspective. I was out doing my opener Saturday and on my return home I passed a house where a woman was all bundled up in a chair while a couple of her family members were doing work in the garden. It was a mild day and the woman is obviously ill. I waved and smiled. She returned the favor. In a way, I wanted her to know that I was enjoying my life and I wasn't taking a second for granted. I sensed she felt that. So as I was racing Sunday I explicitly remember looking out across the rolling farmland and being thankful for being healthy and able to push my body to its limits.
And now for the gay race report. This year's race was to be exactly my 4th road race. EVER. I can't imagine the amount of experience the rest of the field had, considering that the field included many of New England's finest. I knew going in I was in pretty good shape but I had to get my head out of my ass and be in the right place at the right time. Yeah, positioning in these type of things is a pretty big deal. I would say it accounts for at least 60% of the result. I hung comfortably with the peloton until we hit the Joe Bean climb. Once again I was toward the back going into the climb, weaved through a bunch of traffic, and came over the top in no man's land. I chased in earnest for 10k solo until I let off the gas and got caught by 3 guys. I remember thinking, sweet, a little help. The only problem was that these guys apparently didn't get the memo regarding pacelining. One guy would get on the front and stay there until we were almost down below 20 mph. Don't these guys watch the pros? Get on the front, take your pull, flick the elbow and peel. Hit repeat. I coached the guys into taking short pulls and getting a quick rotation going. We started to make progress and the peloton was in sight. We picked up 2 more guys and I was thinking we can do this if these guys are able to do anything. I was wrong. They were worthless. I got frustrated and dropped all of them and just focused on the next guy in front of me. After another solo 5k I caught another guy in my field. We somewhat worked together for a spell but he didn't get it either and would stay on the front for an eternity until the pace was pedestrian. I dropped him. He caught me later on a sketchy descent and we somewhat worked together again until we caught another guy from our field just before Meetinghouse Rd. We rode the rollers together and the dude in front of me nearly went down in what looked like 4 inches of granular material at the bottom of one of the descents. (Note to mtbers: I unclipped but didnt' dab.) So the three of us again "pacelined" to the Stage Rd climb. I had put in a nice 1 minute pull going into the climb so I immediately went into the scr to spin the legs out. We hit the climb at a pretty good pace and picked off several riders from our group. Summiting together, Joe Pull insists on staying on the front again. We must be going at a pretty good clip as we pass several riders from all fields. Either that or everyone's BLOWN. I took one pull in the last 5k and I remember thinking that I'm going to give it a go with 1k to go as we get full use of the road. I was already on the front as we hit the sign and I launched up the left side of road doing my best Cancellara, holding 30+ in the saddle. I must have been going at a good clip as I gapped the guy by 5 seconds at the line. So in the end I was 52nd out of 105 finishers which is about as mid-pack as one can get. I guess it's not bad considering how the race dynamics unfolded, i.e. riding solo-dolo for extended periods of time. Again. Unfortunately my result is not indicative of my fitness level but as the saying goes, that's road racing, folks. Maybe one of these years I'll be in shape AND figure out what the hell I'm doing at this race. All-in-all it was a positive experience though. I felt good and kept the rubber side down.
For the Stravists: http://app.strava.com/rides/409104
And now for a little perspective. I was out doing my opener Saturday and on my return home I passed a house where a woman was all bundled up in a chair while a couple of her family members were doing work in the garden. It was a mild day and the woman is obviously ill. I waved and smiled. She returned the favor. In a way, I wanted her to know that I was enjoying my life and I wasn't taking a second for granted. I sensed she felt that. So as I was racing Sunday I explicitly remember looking out across the rolling farmland and being thankful for being healthy and able to push my body to its limits.
And now for the gay race report. This year's race was to be exactly my 4th road race. EVER. I can't imagine the amount of experience the rest of the field had, considering that the field included many of New England's finest. I knew going in I was in pretty good shape but I had to get my head out of my ass and be in the right place at the right time. Yeah, positioning in these type of things is a pretty big deal. I would say it accounts for at least 60% of the result. I hung comfortably with the peloton until we hit the Joe Bean climb. Once again I was toward the back going into the climb, weaved through a bunch of traffic, and came over the top in no man's land. I chased in earnest for 10k solo until I let off the gas and got caught by 3 guys. I remember thinking, sweet, a little help. The only problem was that these guys apparently didn't get the memo regarding pacelining. One guy would get on the front and stay there until we were almost down below 20 mph. Don't these guys watch the pros? Get on the front, take your pull, flick the elbow and peel. Hit repeat. I coached the guys into taking short pulls and getting a quick rotation going. We started to make progress and the peloton was in sight. We picked up 2 more guys and I was thinking we can do this if these guys are able to do anything. I was wrong. They were worthless. I got frustrated and dropped all of them and just focused on the next guy in front of me. After another solo 5k I caught another guy in my field. We somewhat worked together for a spell but he didn't get it either and would stay on the front for an eternity until the pace was pedestrian. I dropped him. He caught me later on a sketchy descent and we somewhat worked together again until we caught another guy from our field just before Meetinghouse Rd. We rode the rollers together and the dude in front of me nearly went down in what looked like 4 inches of granular material at the bottom of one of the descents. (Note to mtbers: I unclipped but didnt' dab.) So the three of us again "pacelined" to the Stage Rd climb. I had put in a nice 1 minute pull going into the climb so I immediately went into the scr to spin the legs out. We hit the climb at a pretty good pace and picked off several riders from our group. Summiting together, Joe Pull insists on staying on the front again. We must be going at a pretty good clip as we pass several riders from all fields. Either that or everyone's BLOWN. I took one pull in the last 5k and I remember thinking that I'm going to give it a go with 1k to go as we get full use of the road. I was already on the front as we hit the sign and I launched up the left side of road doing my best Cancellara, holding 30+ in the saddle. I must have been going at a good clip as I gapped the guy by 5 seconds at the line. So in the end I was 52nd out of 105 finishers which is about as mid-pack as one can get. I guess it's not bad considering how the race dynamics unfolded, i.e. riding solo-dolo for extended periods of time. Again. Unfortunately my result is not indicative of my fitness level but as the saying goes, that's road racing, folks. Maybe one of these years I'll be in shape AND figure out what the hell I'm doing at this race. All-in-all it was a positive experience though. I felt good and kept the rubber side down.
For the Stravists: http://app.strava.com/rides/409104
Thursday, March 3, 2011
Fast
That would be my mountain bike. I picked up my Titus Racer X from Benidorm over the weekend after getting some work done. With ship date for trip to AZ looming, a test ride was imperative. Last year, I had a 44t/29t chain ring set up with an 11-34 in the back and I just recently picked up a 42t big ring. I figured losing 2 teeth in the front was no big deal as I don't think I've EVER spun out on the mtb. I also went with an 11-32 in the back because even on the steepest/longest pitches (think Mt. Snow) I rarely used the 34. Doing the math, you're faster walking. So the new drivetrain configuration now afforded the use of a medium cage rear derailleur. A couple of advantages here would be improved shifting by allowing for shorter chain length and a little more ground clearance to (hopefully) avoid the dreaded rear derailleur shearing. Been there, done that. I think smaller chain ring difference up front will also improve front derailleur performance as well.
So I headed up to the lake for a couple laps to see how she's running. I was immediately impressed with rear derailleur performance- fast and very crisp, almost like a road derailleur. The Stan's ZTR wheels are amazing. The Karmas at 35psi were rolling magnificently. I was enjoying the ride experience thoroughly when I looked over to the lake and I saw a bald eagle lifting off the ice. There was no doubt- white tail feathers and a white head, not to mention immense size. It took off flying North, probably headed for the Colebrook Reservoir on the CT/MA border, ~8 miles "as the eagle flies".
I ran 175mm cranks last year and though they provided better leverage for torquing over techy stuff, my lower back would feel like someone was jabbing knives into it toward the end of a race. I popped out the cranks, sold them, and picked up some 170s. As I was riding the lake, it felt like I was spinning better, applying power evenly throughout the pedal stroke. With the 175s I lost some of the power at the very top and bottom of the stroke. My hope is that the better spin with the 170s will help with the technical loose 20% climbs where constant torque is needed. Sound like fun, right?
Kicking it up a bit on lap 2, I was surprised how fast I was. I guess it's not bad for a sub LT ride over rolling terrain on a mtb. I'm not sure how much of it was the wheels or maybe I'm in better shape than I think I am. The bike weighed a tick under 23# which is pretty damn good for a full suspension mtb.
Returning home, I cleaned the bike up and I was now faced with the enviable task of breaking it down and packing it in the TriCo case. This was my maiden voyage in this arena so I did a little research on the internet and bombarded Doug with multiple emails. I ended up removing pedals, chain, handlebars from stem, seatpost/saddle from frame, and rear derailleur from hanger. I wrapped handlebars with towel and ball bungeed to frame, wrapped rear derailleur in foam and placed in rear triangle. I put spacers in brake calipers, and spacers in rear drop out and fork. I didn't have to take air out of fork but it probably would have allowed for a few more inches of space. The lady at the FedEx "authorized ship center" (more on this later) said I had up to 80lbs for my size package (huh huh) so I also threw in the following: hand pump, shock pump, tools for bike assembly, mtb shoes, helmet, spare tire and tube, camelbak, canister of Perpetuum, bottle of Hammer Gel, water bottle, chain lube, Stan's, grease, and probably a few other things I forgot. Placing foam over bike and gear, I then put wheels on top of that layer, rotors down. The 26" wheels fit comfortably but I can see how a 29er would probably require tire deflation. I then placed another piece of foam over the wheels along with the other half of the case. Looking at this "bike gear sandwich" I thought to myself that this compression procedure from 20+" to 11" is going to be a barrel of fun. Strap by strap, inch by inch I finally got it. I sweat more in that half hour than I did on the ride that night. I had read that this procedure is a lot easier when someone can stand on the box while you tighten straps. I agree.
In the days leading up to the bike packing I probably was on FedEx.com maybe 50 times running all sorts of size/weight scenarios for shipment to AZ. There is a "hold at location" option with FedEx so that Sunday night we can hit the FedEx near our hotel that's open 24hrs and pick up the bikes. So TriCo says their bike box dimensions are 47" x 30.5" x 10.5". My actual measurements of the box were 47" x 29" x 10 5/16". The deal is that FedEx uses some sort of dimensional weight formula. Not sure exactly how they calculate this but here was the breakdown:
47x 31x 10= $113.82
47 x 30 x 11=$110.76
47 x 30 x 10=$103.36
47 x 31 x 11=$166.27 <--Effed
These costs are for 60lb ship weight (though I'm allowed 80 with no price difference) along with $4k of insurance.
So I was told by a woman at the Packaging Depot (do not go there fellow cyclists) that "their measurements are very precise and FedEx uses lasers". I'm kicking myself now for not measuring box height after packing the bike, but oh well. I guess I assumed because each side of the box was flush that it was at the most, still below 11" in height, given empty box height of 10 5/16". Length and width dimensions remain unchanged as the contents of the box are in no way changing my initial measurements. I wheel the box in the place, a guy puts it on the scale and it's 72#. Ok, no issues there. He gives me a form to fill out while he busts out his trusty tape measure. Here we go. He literally measures all 3 dimensions in less than 10 seconds. I stopped midway through my form filling and asked him what measurements he got. He says, "47 x 30 x 12". He gives me an attitude as I questioned his height measurement. "It was over 11", so it's 12"," he flatly states. (.1" over and FedEx apparently rounds up) Well, I knew this was heartbreak hotel. I asked him the cost. "$130". I wasn't about to get into a measurement debate with this guy but it almost seemed like he knew that by inflating one of the measurements it would result in a significantly higher cost. At this point I really just wanted to get the damn bike shipped. I opted out of insurance because I didn't feel like giving this douche another dime of my money. I find it funny how the lady I spoke with earlier said that FedEx uses lasers for measurement but this a-hole takes a height measurement of a less than 12" tall package from a standing position with a floppy tape. Oh well, lesson learned. I will no longer go to an "authorized ship center" or Packaging Depot for that matter, ever again. I'm hoping sending bike home will cost less. If there's a measurement issue in Tucson, I will be going behind counter and measuring the damn box myself. Or strangle employee with it.
Sorry for rant. I'm done.
So I headed up to the lake for a couple laps to see how she's running. I was immediately impressed with rear derailleur performance- fast and very crisp, almost like a road derailleur. The Stan's ZTR wheels are amazing. The Karmas at 35psi were rolling magnificently. I was enjoying the ride experience thoroughly when I looked over to the lake and I saw a bald eagle lifting off the ice. There was no doubt- white tail feathers and a white head, not to mention immense size. It took off flying North, probably headed for the Colebrook Reservoir on the CT/MA border, ~8 miles "as the eagle flies".
I ran 175mm cranks last year and though they provided better leverage for torquing over techy stuff, my lower back would feel like someone was jabbing knives into it toward the end of a race. I popped out the cranks, sold them, and picked up some 170s. As I was riding the lake, it felt like I was spinning better, applying power evenly throughout the pedal stroke. With the 175s I lost some of the power at the very top and bottom of the stroke. My hope is that the better spin with the 170s will help with the technical loose 20% climbs where constant torque is needed. Sound like fun, right?
Kicking it up a bit on lap 2, I was surprised how fast I was. I guess it's not bad for a sub LT ride over rolling terrain on a mtb. I'm not sure how much of it was the wheels or maybe I'm in better shape than I think I am. The bike weighed a tick under 23# which is pretty damn good for a full suspension mtb.
Returning home, I cleaned the bike up and I was now faced with the enviable task of breaking it down and packing it in the TriCo case. This was my maiden voyage in this arena so I did a little research on the internet and bombarded Doug with multiple emails. I ended up removing pedals, chain, handlebars from stem, seatpost/saddle from frame, and rear derailleur from hanger. I wrapped handlebars with towel and ball bungeed to frame, wrapped rear derailleur in foam and placed in rear triangle. I put spacers in brake calipers, and spacers in rear drop out and fork. I didn't have to take air out of fork but it probably would have allowed for a few more inches of space. The lady at the FedEx "authorized ship center" (more on this later) said I had up to 80lbs for my size package (huh huh) so I also threw in the following: hand pump, shock pump, tools for bike assembly, mtb shoes, helmet, spare tire and tube, camelbak, canister of Perpetuum, bottle of Hammer Gel, water bottle, chain lube, Stan's, grease, and probably a few other things I forgot. Placing foam over bike and gear, I then put wheels on top of that layer, rotors down. The 26" wheels fit comfortably but I can see how a 29er would probably require tire deflation. I then placed another piece of foam over the wheels along with the other half of the case. Looking at this "bike gear sandwich" I thought to myself that this compression procedure from 20+" to 11" is going to be a barrel of fun. Strap by strap, inch by inch I finally got it. I sweat more in that half hour than I did on the ride that night. I had read that this procedure is a lot easier when someone can stand on the box while you tighten straps. I agree.
In the days leading up to the bike packing I probably was on FedEx.com maybe 50 times running all sorts of size/weight scenarios for shipment to AZ. There is a "hold at location" option with FedEx so that Sunday night we can hit the FedEx near our hotel that's open 24hrs and pick up the bikes. So TriCo says their bike box dimensions are 47" x 30.5" x 10.5". My actual measurements of the box were 47" x 29" x 10 5/16". The deal is that FedEx uses some sort of dimensional weight formula. Not sure exactly how they calculate this but here was the breakdown:
47x 31x 10= $113.82
47 x 30 x 11=$110.76
47 x 30 x 10=$103.36
47 x 31 x 11=$166.27 <--Effed
These costs are for 60lb ship weight (though I'm allowed 80 with no price difference) along with $4k of insurance.
So I was told by a woman at the Packaging Depot (do not go there fellow cyclists) that "their measurements are very precise and FedEx uses lasers". I'm kicking myself now for not measuring box height after packing the bike, but oh well. I guess I assumed because each side of the box was flush that it was at the most, still below 11" in height, given empty box height of 10 5/16". Length and width dimensions remain unchanged as the contents of the box are in no way changing my initial measurements. I wheel the box in the place, a guy puts it on the scale and it's 72#. Ok, no issues there. He gives me a form to fill out while he busts out his trusty tape measure. Here we go. He literally measures all 3 dimensions in less than 10 seconds. I stopped midway through my form filling and asked him what measurements he got. He says, "47 x 30 x 12". He gives me an attitude as I questioned his height measurement. "It was over 11", so it's 12"," he flatly states. (.1" over and FedEx apparently rounds up) Well, I knew this was heartbreak hotel. I asked him the cost. "$130". I wasn't about to get into a measurement debate with this guy but it almost seemed like he knew that by inflating one of the measurements it would result in a significantly higher cost. At this point I really just wanted to get the damn bike shipped. I opted out of insurance because I didn't feel like giving this douche another dime of my money. I find it funny how the lady I spoke with earlier said that FedEx uses lasers for measurement but this a-hole takes a height measurement of a less than 12" tall package from a standing position with a floppy tape. Oh well, lesson learned. I will no longer go to an "authorized ship center" or Packaging Depot for that matter, ever again. I'm hoping sending bike home will cost less. If there's a measurement issue in Tucson, I will be going behind counter and measuring the damn box myself. Or strangle employee with it.
Sorry for rant. I'm done.
Thursday, February 10, 2011
Refocusing
After a month of dedicating my body to the removal of snow from various structures and surfaces I am now ready to commence more serious training for the upcoming season. The month sort of ended in a shitstorm crescendo; I had an intense albeit short, bout of the flu last weekend. I had gone to the gym in the morning and felt ok but I had a feeling that something was a bit off. I got home and progressively got worse as the afternoon rolled around. Em and I were supposed to attend a birthday party for her nieces later in the day so I was a trooper and off we went. I don't think I was there more than a half hour when I ended up leaving Em there, with our couch being my most singular focus. I got home, promptly changed, and covered myself with several blankets hoping to cease the (now) excessive shivering. I was burning up. It was probably one of the worst fevers I've had. Em finally came home some 2 hours later with recently purchased digital thermometer in hand. The verdict: 101.6. I can only imagine what it had been when I first got home. Em put her sick nurse skills to good use. I was feeling better within the hour. The fever finally broke and all that was left was a night of every 2 hr diarrhea. Hey, at least I didn't shart in the bed.
Next day I came around. I started downing Gatorade to replace fluid electrolyte loss. That's when you really start feeling like shit- when you lose a ton of electrolytes. I probably get a little carried away making sure I get them back in. Anyway, it must have been a 24 hr thing. Never had it that intense and that quick before. So I think I'm in the clear and late Sunday afternoon my back starts spasming out of nowhere. I mean the type where if you move a certain way (usually unconsciously), it takes your breath away. As par for the course for most athletes, I start racking my brain in what I could have done to eff my back up. It must have been the shoveling Friday that did me in.
After 2 days of sitting around, we get yet another 4" of snow on Tuesday. I was back at it again. Sadly my hands have been wrapped around a shovel more this year than my handlebars. Even though I employed proper mechanics (I must look like a robot to my neighbors), I still managed to tweak an on-the-mend muscle. Wednesday night I figured I'd better try testing my back doing something so I decided to jump on the trainer (I know, I know) for an easy spin. Miraculously I was able to watch 3 episodes of Family Guy (1:30) with no issues. I can't help but feel like I'm incredibly far behind at this point but I guess you just have to hope that everyone else is too.
A couple of positives out of all this are that I currently weigh a pound less than I did all last season. I've gotten really focused with my eating. I eat several small meals a day and limit excess carb consumption after 6pm. I got that going for me. Which is nice. Seeing as I probably have less than a dozen rides in the first 6 weeks of this year, at least my equipment has that much less wear. I think I also have like 40 prs of chemical toe warmers as well. When it does get warm the roads will be eternally wet as this shit melts, so bikes and clothes are sure to take a beating then. Maybe this weather will end up being a blessing in disguise, giving us all the break we needed. Hopefully not completely breaking my back in the process.
Stay positive. Those first couple 60 degree days are gonna be unbelievable this year!
Next day I came around. I started downing Gatorade to replace fluid electrolyte loss. That's when you really start feeling like shit- when you lose a ton of electrolytes. I probably get a little carried away making sure I get them back in. Anyway, it must have been a 24 hr thing. Never had it that intense and that quick before. So I think I'm in the clear and late Sunday afternoon my back starts spasming out of nowhere. I mean the type where if you move a certain way (usually unconsciously), it takes your breath away. As par for the course for most athletes, I start racking my brain in what I could have done to eff my back up. It must have been the shoveling Friday that did me in.
After 2 days of sitting around, we get yet another 4" of snow on Tuesday. I was back at it again. Sadly my hands have been wrapped around a shovel more this year than my handlebars. Even though I employed proper mechanics (I must look like a robot to my neighbors), I still managed to tweak an on-the-mend muscle. Wednesday night I figured I'd better try testing my back doing something so I decided to jump on the trainer (I know, I know) for an easy spin. Miraculously I was able to watch 3 episodes of Family Guy (1:30) with no issues. I can't help but feel like I'm incredibly far behind at this point but I guess you just have to hope that everyone else is too.
A couple of positives out of all this are that I currently weigh a pound less than I did all last season. I've gotten really focused with my eating. I eat several small meals a day and limit excess carb consumption after 6pm. I got that going for me. Which is nice. Seeing as I probably have less than a dozen rides in the first 6 weeks of this year, at least my equipment has that much less wear. I think I also have like 40 prs of chemical toe warmers as well. When it does get warm the roads will be eternally wet as this shit melts, so bikes and clothes are sure to take a beating then. Maybe this weather will end up being a blessing in disguise, giving us all the break we needed. Hopefully not completely breaking my back in the process.
Stay positive. Those first couple 60 degree days are gonna be unbelievable this year!
Monday, January 31, 2011
Quads
Interesting email I received from Graeme Street, owner of Cyclocore:
Dear Alex,
Are you riding "Quad Dominant"?
Most Everyday Cyclists are and if YOU ARE, it could be:
*Making You Much Slower in the Hills.
*Increasing Your Susceptibility to Back fatigue.
*Decreasing your power and speed potential.
*Leading to Chronic Imbalances and Potential Injury.
What is Quad Dominance?
Basically, it refers to a very common, over-dependance on the
contraction of the quads through the pedal stroke and more
importantly, a decrease in Glute/Hamstring/Hip Flexor utilization
leading to most of your power, coming from the front--not the rear.
Very common for people in general, not just cyclists and is
a PRIMARY REASON for most peoples back pain/problems.
In cycling, I refer to it as "mashing the pedals" as opposed
to "levitating the pedals". Again, very common in cyclists.
Usually, we want a 60-40 split in action power between our
glutes/hams/flexors and our quads. However, most of us are
more likely to be 50-50 or worse, 40-60. The 60% being the
power supplied by the quads alone--WAY TOO MUCH!
If you cramp a lot, have trouble snapping out of the saddle or
getting low and hammering at high leg speeds--you more than
likely are QUAD DOMINANT.
IN A NUTSHELL: "You're Not Pedaling from your Hips & Core!"
Basically, you're IMBALANCED and you're not alone!
What can Quad Dominant Imbalances cause?
In my experience...
*Poor climbing power due to weak glutes/hams.
*Increased back fatigue, usually from a weak core.
*Inability to get aero and for longer periods. (poor flexibility)
*Increased susceptibility to knee pain/injury. (big one!!)
*Cramping! Cramping. Cramping! (insidious truth)
Not to mention, losing huge potential for MORE POWER!
If you use my Cyclo-TRAINER Sessions, you know how
much emphasis I place into teaching you to RIDE FROM
YOUR HIPS and CORE! (at nauseam) Keep doing them!
It's my "core philosophy" and one that works incredibly well
to help you re-balance your hip power, quad strength, and
leg speed for more efficiency, for longer periods of time.
I'll attack your hips, core, leg speed, & power in
every trainer session we'll do together...
**TRAINER SESSIONS #1-10 + BONUSES (special today)**
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**NEW 2.5 Hr "CLIMBING EPIC" TRAINER Special (#17):
http://www.cyclo-club.com/products/item124.cfm
***NEW Strength & Wt-Loss TRAINER Bundle (# 11-13 + IN 5')
http://www.cyclo-club.com/products/item120.cfm
My Cyclo-TRAINER sessions will systematically help you:
*Retrain your hips and core to ACTIVATE while riding.
*Increase Glute and Hamstring Utilization and Power.
*Strengthen the back and open the hams for aero stability.
*Decrease dependance on your quads for power.
*Open new channels for more leg speed & efficiency.
*Super-charge your climbing muscular endurance.
You see, to help you balance your quads and hips, I need
to attack your body in multiple ways, that do not always
utilize the bike--which is why in many sessions, we get off the
bike and I'll attack you with Cyclo-CORE like training.
In fact, the more you ride with quad dominance, the more
quad dominant you become! READ THAT AGAIN.
Use my Cyclo-TRAINER Sessions 1-3x week, and I promise
you, you will be quad dominant no more and finally begin
to MAXIMIZE YOUR POWER & STRENGTH by tapping into
your "Cottage of Wattage".
I use to be quad dominant for years and I always had back
pain, tight hams, and was weak in the hills. Really weak.
Then, I started Cyclo-CORE Training and Cyclo-TRAINER
sessions and not only are those problems solved--but I'm
climbing and riding stronger than I was when I was in my 20's.
I want you to feel the same!
Ride Hard. Balance Your Quads. Dominate!
--Graeme Street
Totally makes sense. There is a huge reservoir of power in the back of your body.
You just need to tap into it...
Saturday, January 29, 2011
I cracked...
and rode my trainer! Hey, it's been one of those winters. I've been keeping busy with the gym sessions, snowshoeing, and seemingly daily snow removal. "I challenge ye to a shoveling contest!" Sorry, had to get that in there. But anyway, when my buddy Craig asked if I wanted to come over and do a sufferfest video, I said sure, what the hell.
I've done more spinervals workouts than I care to admit and I will say Coach Troy is a good motivator. But I was willing to give this a shot. After warming up with an episode of Family Guy on hulu it was time to get down to bi-ness as they say in the more non-rural areas. The workout was "The Hunted" and I was immediately taken aback by how interactive it was. It honestly felt at times like I was Robert Gesink. (Well, maybe if I was 5" taller and 20 lbs lighter.) The first part of the workout was 10 minutes of tempo followed by a 20 minute climb with some over/under efforts and at the end were some reverse intervals done like this: 10 sec full gas/50 sec recovery, 20 sec on/40 sec recovery, and so on until the last two (which hurt) were 50s/10 and then the whole 60s at full gas. I highly recommend these videos if you're really hurting (like I was) to spin the pedals. They are WAY better than Spinervals and if you can get a group together, all the better. I just got my wireless internet straightened out at the house so if you want to come over to the Combes torture chamber and do one with me, hit me up. After all, it's still only January...
Desperate times call for desperate measures, sure, but riding outside trumps the trainer any day. One could argue that you're constantly pedaling while on the trainer, but to be honest I pretty much ride like I'm on a fixie anyway (I know, I know, CB2) so that advantage is effectively eliminated. Trainer workouts have their place- probably more so in the recovery ride realm. I honestly don't have any flat routes near me. It's all good when you're in the heat of battle in the Strava climbing competition, but if you're just looking to spin the legs, the trainer is where it's at. I think overall you lose your sense of exertion on the trainer. If you don't have the luxury of one of these, then you don't really know how hard you're working. Sure you can wear a HR monitor but HR is more of a response to the power needs of the legs. In other words, the elevation of HR is purely autonomic: You don't will your heart to beat faster. The heart beats faster in response to the physiological needs of the body. Another important positive of riding outside is exposure to light. At least for me, to get outside helps minimize seasonal affect disorder. The end of November and into December sucks when it's starting to get dark at 4:00. We've turned the corner in a big way in that regard. On a non-cloudy day, the sun is still decent until 5:00 now.
I took the Nokian Hakapeliittas off last night and threw on the Michelin Mud2s for the ride today. What a difference dropping over a pound of weight (per wheel) makes! At times it felt like I was flying compared to the Nokians. It's funny how your body and mind get used to something. Had I been running slicks, the Mud2s would have felt slow. It makes me wonder why racers train on ultra light bikes. Ego, I guess. I'll never forget showing up to a fast group ride last Spring and getting dropped like a bad habit. Needless to say, I didn't show up with that bike again. I might ride my 24 lb winter beater more this Spring though, so that my 21.5 lb mtb feels light.
On the weight loss front, I've managed to dump 2 lbs already. Hey, a kilo is a kilo. I've got to get in shape for my little Spring training trip with Hilljunkie. We're headed to Tucson for a solid 7 days of riding. This will be my first bike centric trip. I'm looking forward to riding, eating, and sleeping my face off. I guess we're going to drive north a bit and hit Sedona as well. You can check out the latest scenery there on Sue Haywood's blog. 6 weeks away and would you believe it, a mere 9 weeks until Hopbrook Dam which will undoubtedly be a mudfest. Get your ass riding!
I've done more spinervals workouts than I care to admit and I will say Coach Troy is a good motivator. But I was willing to give this a shot. After warming up with an episode of Family Guy on hulu it was time to get down to bi-ness as they say in the more non-rural areas. The workout was "The Hunted" and I was immediately taken aback by how interactive it was. It honestly felt at times like I was Robert Gesink. (Well, maybe if I was 5" taller and 20 lbs lighter.) The first part of the workout was 10 minutes of tempo followed by a 20 minute climb with some over/under efforts and at the end were some reverse intervals done like this: 10 sec full gas/50 sec recovery, 20 sec on/40 sec recovery, and so on until the last two (which hurt) were 50s/10 and then the whole 60s at full gas. I highly recommend these videos if you're really hurting (like I was) to spin the pedals. They are WAY better than Spinervals and if you can get a group together, all the better. I just got my wireless internet straightened out at the house so if you want to come over to the Combes torture chamber and do one with me, hit me up. After all, it's still only January...
Desperate times call for desperate measures, sure, but riding outside trumps the trainer any day. One could argue that you're constantly pedaling while on the trainer, but to be honest I pretty much ride like I'm on a fixie anyway (I know, I know, CB2) so that advantage is effectively eliminated. Trainer workouts have their place- probably more so in the recovery ride realm. I honestly don't have any flat routes near me. It's all good when you're in the heat of battle in the Strava climbing competition, but if you're just looking to spin the legs, the trainer is where it's at. I think overall you lose your sense of exertion on the trainer. If you don't have the luxury of one of these, then you don't really know how hard you're working. Sure you can wear a HR monitor but HR is more of a response to the power needs of the legs. In other words, the elevation of HR is purely autonomic: You don't will your heart to beat faster. The heart beats faster in response to the physiological needs of the body. Another important positive of riding outside is exposure to light. At least for me, to get outside helps minimize seasonal affect disorder. The end of November and into December sucks when it's starting to get dark at 4:00. We've turned the corner in a big way in that regard. On a non-cloudy day, the sun is still decent until 5:00 now.
I took the Nokian Hakapeliittas off last night and threw on the Michelin Mud2s for the ride today. What a difference dropping over a pound of weight (per wheel) makes! At times it felt like I was flying compared to the Nokians. It's funny how your body and mind get used to something. Had I been running slicks, the Mud2s would have felt slow. It makes me wonder why racers train on ultra light bikes. Ego, I guess. I'll never forget showing up to a fast group ride last Spring and getting dropped like a bad habit. Needless to say, I didn't show up with that bike again. I might ride my 24 lb winter beater more this Spring though, so that my 21.5 lb mtb feels light.
On the weight loss front, I've managed to dump 2 lbs already. Hey, a kilo is a kilo. I've got to get in shape for my little Spring training trip with Hilljunkie. We're headed to Tucson for a solid 7 days of riding. This will be my first bike centric trip. I'm looking forward to riding, eating, and sleeping my face off. I guess we're going to drive north a bit and hit Sedona as well. You can check out the latest scenery there on Sue Haywood's blog. 6 weeks away and would you believe it, a mere 9 weeks until Hopbrook Dam which will undoubtedly be a mudfest. Get your ass riding!
Friday, January 21, 2011
Making the best of things...
We've had it quite easy the last few winters in CT. Since I started riding, this is probably the "worst" yet. Excessive snowfall and arctic cold have produced several Jens Factor 5 days. But I guess in a way, it's a good thing- this whole getting off the bike for a couple months (well, not completely) helps to refresh the body and the nervous system as it won't be long before we're BLOWN from the hard rides to come. I can't imagine if I lived in Southern California; I'd probably be perpetually overtrained.
The offseason is a good time to work on things that are neglected throughout the year when we're turning the cranks tens of thousands of times. It's funny how unathletic I feel this time of year when I explore other arenas of fitness. Hip flexibility and core and upper body strength have completely hit the fan. I remember the days when I could run and jump like a deer but I suppose those days are behind me now. I often like to say, "the older we get, the better we were." So true.
I've managed to get out on the bike when there's Jens Factor 4 or lower and if there's significant snow, then snowshoeing it is. I think continuing to get exercise outside is good for the mind this time of year as diminished daylight can really get you down. (Although, we are heading back the other way now.) I've probably been snowshoeing a half dozen times or so and let me tell ya, it's a heluva workout. The movement is almost identical to climbing hills out of the saddle. I've actually seen HR's in the low 180's going hard up a steep hill with 2+ feet of snow. I went backcountry xc skiing once and my hip flexors were sore for 3 days. Skate skiing is tantalizing but I guess it's my unwillingness to travel to a good place to do it, my lack of gear, and my impatience in learning proper technique that have kept me away. I believe I blew out all my patience learning a new sport with swimming 5 years ago.
With nearly 19k miles in the legs over the last 3 seasons, I'm not so concerned about "base" at this point. I believe I have a base level of fitness in the legs. I'm just trying to work on weaknesses at this point which include but are not limited to core strength/flexibility and leg strength all while decreasing the old bodyweight. Apr. 2nd is the first mtb race of the season, a mere 10 weeks away.
Got blood drawn this morning for 1st blood test in 15 years. I'm anxious to see really how healthy I am.
Saw a post from Todd Holland on Facebook last night:
http://www.ultracycling.com/events/GMD.htm
Never done a double before and that would be one mother of a way to pop the cherry on that. I know the word "epic" is probably overused, but if this isn't epic then I don't know what is. I might have to email that sicko Sandy for some details.
The offseason is a good time to work on things that are neglected throughout the year when we're turning the cranks tens of thousands of times. It's funny how unathletic I feel this time of year when I explore other arenas of fitness. Hip flexibility and core and upper body strength have completely hit the fan. I remember the days when I could run and jump like a deer but I suppose those days are behind me now. I often like to say, "the older we get, the better we were." So true.
I've managed to get out on the bike when there's Jens Factor 4 or lower and if there's significant snow, then snowshoeing it is. I think continuing to get exercise outside is good for the mind this time of year as diminished daylight can really get you down. (Although, we are heading back the other way now.) I've probably been snowshoeing a half dozen times or so and let me tell ya, it's a heluva workout. The movement is almost identical to climbing hills out of the saddle. I've actually seen HR's in the low 180's going hard up a steep hill with 2+ feet of snow. I went backcountry xc skiing once and my hip flexors were sore for 3 days. Skate skiing is tantalizing but I guess it's my unwillingness to travel to a good place to do it, my lack of gear, and my impatience in learning proper technique that have kept me away. I believe I blew out all my patience learning a new sport with swimming 5 years ago.
With nearly 19k miles in the legs over the last 3 seasons, I'm not so concerned about "base" at this point. I believe I have a base level of fitness in the legs. I'm just trying to work on weaknesses at this point which include but are not limited to core strength/flexibility and leg strength all while decreasing the old bodyweight. Apr. 2nd is the first mtb race of the season, a mere 10 weeks away.
Got blood drawn this morning for 1st blood test in 15 years. I'm anxious to see really how healthy I am.
Saw a post from Todd Holland on Facebook last night:
http://www.ultracycling.com/events/GMD.htm
Never done a double before and that would be one mother of a way to pop the cherry on that. I know the word "epic" is probably overused, but if this isn't epic then I don't know what is. I might have to email that sicko Sandy for some details.
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