Game on

I had one of my best, if not THE best training ride I've ever done. My game was on! I got a Polar cadence sensor for Christmas, and since I began using it, it has really helped my training.
Previously, I had a hard time judging my cadence (I'd count the number of times my knee would be at the top of the pedal stroke.), and keeping it within the recommended 80-90rpm range while at the same time keeping my HR in the proper zone. Until I got the cadence sensor I would finish my rides with my average HR on the very low end of the range I needed to be in. Knowing my cadence has really helped alot.


Anyway...on to today's ride. As I took off on my ride, another rider was prepping to go out as well. As far as I know he left a couple of minutes behind me. As he was on a road bike and I was on my mtn bike, I fully expected him to catch me about half way to the first stop sign(about 15 minutes out). Well, I reached the first stop sign, but that guy hadn't caught me. I chalked it up to him not being in a rush, or took longer to leave. Due to a military exercise, I had to turn around at the stop sign and head back. 2 or 3 minutes after heading back, I pass that fella. This time I just knew he'd catch me before I'd get back to the car. To make a long story short (too late, I know), he never caught me. About 2 minutes after I arrived, he showed up. As he came past me he said, "damn, you're fast on that thing!" We talked for a few minutes. I complimented him on his spiffy new carbon fiber Trek road bike. He said that he was going as hard as he could to catch me, but just couldn't catch up to me.
Now, I'm not one to boast about this sort of thing normally, as you can read just about any mtn biking forum and see many a tall tale of a guy on his mtn bike putting the hurt on some road bikers. Generally, it's a load of crap. I don't put a lot of stock in what happened today...it's not like I held off Lance Armstrong or nothin', but the fact that a reasonably fit guy, riding a 17lb carbon fiber road bike, couldn't catch me on my 30+lb mtn bike, complete with improper gearing for road riding and...well, it made me feel good. To be honest, I sat there smiling about it for a good 10 minutes.


Couple that with a really good mtn bike ride later in the day, and it was just a good riding day.

Merry Christmas!

It's Christmas Eve, and I hope everyone is all ready for Christmas? I hope everyone has a safe and wonderful Christmas. I'll be back next week.

Pullin' the plug

After doing a couple of hypertrophy workouts, I've made a big decision. I'm pulling the plug on this hypertrophy stuff... not because I don't believe it will work, or because it's too painful. Granted, it IS painful but that's not the reason why. Just like everyone said, I was uber sore after the initial heavy day, and that first ride was tough. I struggled to get my HR up into the proper zone. At this stage I can't afford to miss too much riding/training time. I'll substitute some other weight program, and try this hypertrophy thing before next season.


Now, if you'll excuse me, I'm gonna go lick my wounds.

Hypertrophy-Day one

Ouch!


Not much need in expounding on that, but for my loyal readers (all two of you) I shall elaborate more.


Monday I started the hypertrophy phase of my weight training. I had heard that this phase makes you sore...and let me tell you, they were not kidding. I've done a heavy day and a light day, and right now my legs are smoked. Unfortunately, I've got to keep riding thru this phase or else I'll be behind in my training, and won't be able to be at my best for my first races. Ordinarily, you wouldn't ride during this phase because of the soreness of your legs. Ohh well, I won't make that mistake next season.

Change of plans

My training time has gotten marginally better, but I'm still not riding as much as I want/should be. I have had a little shake up in my training plan. Previously, I was using a rough draft of Chris Carmichael's plan, but the testing (which didn't seem to work for me, for some reason.), and no real mtn bike workouts left me wanting something better, or at least geared more towards a mtn biker.



Joe Friel's book, "The Mountain Biker's Training Bible", seemed to fit the bill. The interesting thing is, I've had this book for a couple of years. When I got it, I wasn't as commited to the process, and so the training concepts went right over my head. I've since dusted off the book and read it cover to cover and started implementing what I've read.
I've now developed a season long training program, complete with easy weeks and peaks for racing. I am making one change though. I'm using the weight training program developed by Coach David Morris. Ashwinearl was kind enough to send me the specifics of the weight program.
If I can just get in consistent riding, then I'll be VERY happy. More to come.

BTW, over at ashwinearl's blog, he's got some cool interviews with pro mtb racers. Check 'em out!

Word-a-day

I learned a new word today... asstastic. I think that word sums up my recent training to a tee. Asstastic.

Why am I using such a label? I'll tell you why. Lately, no matter how much I wanted to get out and ride, something has gotten in the way of it. Holidays, weather, work commitments... it's damned irritating. I see myself getting stronger and faster already, but I can just imagine how much better I'll be in a few months. That's my big personal goal for '06. I want to be as fit as I possibly can be (within the bounds of living a somewhat normal life). I'd be lying if I said I didn't want to win some races, and move up to sport class... but I can't control that stuff. I can control me. I figure if I'm in really good riding/racing shape, the rest will take care of itself.

Next week I'll get a full week of training/riding in even if it hairlips Lance.

My bike has new shoes

My Crossmarks came in today. They're some sharp looking tires. I hope they perform as good as they look.

I guess it's because they're UST, but the sealing process with the Stan's went uber smooth...like 30 minutes for both tires!

Tomorrow night is the weekly night ride. That'll be my first time to try 'em out.

A bunch of us have signed up for an event in January, called the Ididaride. It's a 50 mile ride thru the woods surrounding the Suwannee River. Should be fun. I'm planning on using it as a pre season test...see how I handle long miles on the mtn bike.

We're also looking at THIS ride up in Arkansas, in March. This one is 60 miles, and a bit more technical.

You don't see this everyday

I think I might need a new tire...

Whatcha think?

I've just ordered some new Maxxis Crossmark UST tires. They're so new that the Maxxis website is the only place to get them.

The mighty Jason Sager says, and I quote, "The Crossmark is by far Maxxis' best tire yet - UST, around 600g, and really durable...oh, and yeah, it handles well, rolls fast, and is versatile such that I could travel with only the Crossmarks and be ready for anything reasonable." That's some high praise, hopefully they're gonna live up to the praise.

When I get them I'm gonna Stan's the shit out of them, and then they should be practically bomb proof. The reason I say that is I feel confident that my blowout was due to running the Stan's in a Kenda tire (which have been known to have problems with Stan's sealant- or so I'm told).

Another turkey day come and gone

I hope everyone had a great Thanksgiving. Mine was good, except for the fact that I didn't get any damned riding in.

I felt like all I did was eat...

More Foundation miles

Another day, another road session.

I know that these foundation miles are going to do me good, but I'm not sure how long I can last... it's just so friggin' boring. I'd like to think I could make it thru the end of December before I totally glaze over. We'll see.

As of today, I've logged 126 miles for the week. On this ride I decided to do some Power Intervals to increase my VO2 max. Intervals really take a lot out of you. I'm totally spent right now. The weather is supposed to turn crappy tomorrow, but I'm hoping it holds off until I can get my last ride of the week (and my last road ride before Thanksgiving) in. If so, I'll end the week with over 150 miles on the bike.

Ride stats-
Ride time: 2hrs 18 minutes
Distance: 37.3 miles
Avg speed: 16.2mph
Max speed: 27mph

Brrrrrr!

After yesterday's brisk ride, I decided that some warm clothing was necessary. I picked up some Pearl Izumi Thermal Fleece Arm & leg warmers. Those warmers came in handy for todays road ride. Now, before you accuse me of being some warm weather p*ssy, we're under a freeze warning for tonight...so there!

Despite the arm & leg warmers I still got cold... well, my hands and feet got cold. By the time I got back to the car they were numb. I was feeling frisky, so after my road ride I hopped on the mtn bike for some night riding. The night ride was short lived though... I just got too cold while out on the road, and I was paying the price out on the trails. After one trail I called it quits for the night.


Ride stats-
Road
Ride time: 2hrs
Distance: 32 miles
Avg speed: 16.6mph

Trail
Ride time: 32minutes
Distance: 5 miles
Avg speed: 9.5mph

Who turned on the damned A/C?

Logged more foundation miles today. Had another friggin' headwind too...fortunately the headwind was on the way out and I got a nice tailwind for the homebound leg. We are getting some cooler weather, and as a result I froze my nubs off out there.What could the temperature possibly have been? 35? 20? 0? It was 55. Now I'm sure that you northern folks would scoff at that, but this Florida boy truly did get cold (I'm not one of those "it's 65 degrees out, time to pull out the jacket" types...I enjoy cold weather. Honest.).

Arm and leg warmers are on the "to buy" list tomorrow.

Ride stats-
Time: 1hr
Distance: 16.6 miles
Avg speed: 16.9mph (another damned headwind)

A tough workout partner

It's been a while since my last update. I'm such a slacker.

I've been getting in some good base miles lately. I've logged around 120 or so miles since my last entry.

I even woke up early to get a ride in today. Anyone that knows me, knows that is quite the feat in and of itself. I was 30 before I knew that the sun actually ROSE, I always thought it was just...there.
I had an insane headwind during the last half of the ride. A gust would hit me and I could look down and actually watch my speed drop. The wind added an easy 20 minutes to my normal time. Grrrrrr.

Other than that, it was pretty good. Kept my HR under my limit, and got a good 2+hrs of riding in. Also, I had a training partner along. Boy was this guy tough! I never could get ahead of him...

He stayed right there for half the ride.

I attacked a couple of times to see if I could lose him, but I never could. He was on me like a cheap suit.

This is as close as I got to passing him...damn he was tough!

Stats for today-
Ride time: 2hrs 10 minutes
Distance:35 miles
Avg speed: 16.2mph (damned headwind!)
5x10sec Power starts


Tomorrow will be a nice leisurely 1hr ride, then back to the long distance stuff on Thursday.

Ain't this just lovely

My new derailleur hangers arrived today, so with much eagerness I went about replacing the bent hanger. Upon putting the derailleur back on, I discovered some damage to the B screw adjuster...a little metal stopper was bent. It decided it was time to break off as I put the derailleur on. So what is the problem with that? With that metal stop gone, the B screw cannot be adjusted properly, and the deralleur gets pushed up into my cassette. Grrrrrrr.

So what does that mean? It means a new derailleur. I'm having to replace a 4 month old XTR derailleur. Dammit to hell!

On the up side, I'm getting a killer deal on a new one. Performance bike, God love 'em, had the derailleur on sale for $100...then I'm using $35 worth of team points. So I'm only paying $75 for a $150 Shimano XTR derailleur. Yay me.

Now, if you'll excuse me, I'm gonna go pout some more.

I'm on a roll

You're gettin' a 2 for 1 deal today...two posts for the price of one.

Got a good road ride in today. I was hoping for a 2hr ride, but I ran out of light (damn the end of daylight savings!), but that said, it was still a good ride. I did 30 miles in about 1hr 40 min or so. I also squeezed in some Fast pedal sessions. The hardest part of these rides is keeping my HR under the 89% ceiling.

Here are the stats:
Ride time- 1hr 43 minutes
Distance- 30.1miles
Avg spd- 17.5mph
Mx spd- 26.8mph
3x3min Fast Pedal @ approx 120rpm

By the end of the Foundation period I'd like to think that my avg speed on these rides will be 20+mph...which wouldn't be bad for being on a mtn bike.

Tomorrow will be a rest day from the bike, but I'll be doing my weight training. I'm in the Volume phase of my training. I lift a moderate weight, 8-12reps, 4-6 sets. I'll do this till the end of November, at which time I'll start the strength phase.

Here is my current exercise list:
Lower body-
Leg curl
Leg press
Calf raise

Upper body-
Bench press
Overhead (shoulder) press
Biceps curl
upright row

Lower back exercises-
Back extension

Abdominal-
Ab crunches
Sit ups(I hate these)

That's it for now. I'm currently planning my '06 racing season. I'll post it once I have it finalized, or close to it.

Could I be any slower updating this?

It took forever, but here are the pics from the 12 hrs of Pine Log.

Camp Pine Dogs (that is Team Possum's mascot hanging from the tree...we swiped it from them [insert evil laugh here])

Handing off for my turn- photo, courtesy of Jef March

Off I go, for my second lap- photo, courtesy of Jef March

Dave, chilling after a lap

MTBers and Halloween, what more can I say?- photo, courtesy of Jef March

Pat, punishing himself in the solo category

Walt and Sophie changing up

All thats left is for the dust to settle

The 12Hrs of Pine Log has come and gone. As of Monday the 31st, I am still trying to recover. I used my laptop and jotted down some notes from each of my laps. I figured if I waited till the race was over I'd not remember most of the details.

So, here are some of my ramblings from the race.


Lap 1

Lap time: 29 min and change (close to 30 min. I forgot to reset my computer)
avg spd: 12.6mph
Mx spd: 19.7mph
Distance: 6.71

Avg HR: 161
Max HR: 188

I started the race for Team Pine Dogs, and the race began with all starting riders having to take off their front and rear wheels, and then putting them on before the race started...talk about a pain in the ass. I would’ve preferred the LeMans start.

The first lap went fairly well. I think nervousness had me, as my lap time was off from the race a few weeks earlier. I got passed by a guy whom I think is a solo rider. This guy was flying. I thought I was draggin' an anchor or somethin'. I think he's gonna blow up before it's over with.
I rode solid. Not great, but good. I think the next lap will go much better.


Lap 2

Lap time: 28:39
avg spd: 14mph
Mx spd: 20mph
Distance: 6.71

Avg HR:175
Max HR: 192

This second lap went much better. I think the wheel changing thing really messed me up...psyched me out if you will. Sophie and I changed up flawlessly, and I was off. I was riding really strong, felt good. About a third of the way in I caught and passed one of the other team riders, from Robin’s Fitness. I would pass 2 more riders before the lap was over. A 4th rider, a soloist, I caught up with right at the end...another 100ft and I could’ve passed him.This was the guy who passed me on the first lap. This doesn't bode well for him.

All in all a good lap.Hopefully I can keep these times going till the night portion.


Lap 3

Lap time: 28:44
Avg spd: 13.8mph
Max spd: 19.6mph
Distance:6.70

Avg HR: 174
Max HR: 189

The third lap went pretty good. I was a tiny bit off my lap two pace... but if I can keep my laps around the 28:30-29 min mark I’ll feel good. The field has really spread out, and you only occasionally come across other riders. I passed two riders this lap, including a boy of about 10 or 11 who was on the trail taking a leak...when you gotta go, you gotta go. I laughed over that one for a few minutes

The fastest teams, unless they have some sort of mechanical issue, will not be caught. There are some expert caliber riders on those teams. We’re about 15 or 16 minutes ahead of Team Possum...W00t! Before the race is over, we should be able to lap them. [Insert evil laugh here]


Lap 4

Lap time: 28:58
Avg spd: 13.8mph
Mx spd: 19.9mph
Distance: 6.71

Avg HR: 164
Max HR: 173

I felt pretty good on this lap, but I could feel my legs are starting to get heavy. Despite that, I still managed to pass Pat, Trudy, and in a last second move into the transition area, a rider from the strong Robin’s Cycle team. I’m thrilled to have passed Pat...now if we can pass a possum!

Next lap will be with lights...here goes nothin’.


Lap 5

Lap time: 31:08
Avg spd: 12.8mph
Max spd: 19.1
Distance: 6.71

Avg HR: 158
Max HR: 168

This was the first of the night laps, and the HID light worked well. The only problem is my legs, they’re just not responding now. My HR is low, but I just don’t have the power to sustain the effort. As a result I went over a 30 min lap time for the first time all day. That said, I still managed to pass someone, and didn't get passed... so it’s all good.
I think we’re within striking range of Team Possum...Hooyah!


Lap 6

Lap time: 31:01
Avg spd: 12.9mph
Mx spd: 18.9
Distance: 6.71

Avg HR: 157
Max HR: 167

This was it, the last lap. I had one goal, and that was to lap Team Possum...I did that, and gave Dave a 45 second lead in his last lap. My legs are shot right now, and my eyes are bloodshot from all the crap in the air. Gonna need some Visine when I get home

I had a great time!

That was my lap by lap account of the race. The reports got shorter as the race dragged on. My HR kept dropping and dropping, but my lap times increased. The engine was willing, but the legs were toast.

Our team did well. Our laps times stayed fairly consistent throughout the race, which was excellent. FYI, that solo rider that flew passed me on the first lap called it quits by the late afternoon. He and his buddy packed up their crap and left. I had a feeling he wouldn't make it through the event keeping a pace like that first lap. I also heard that one of the teams packed it in too.


Ride time: 2hrs 57 minutes
Miles ridden: 40.2
Avg spd: 13 mph (approximately)

I have some pictures, but I'll post those at a later time. Still trying to get myself together.

Just under 48hrs to go

I'm psyched for the 12Hrs of Pine Log, it should be a blast! If I enjoy this race like I think I will, my next endurance race will be done solo.

I did my second night ride with my new light, and it is working perfectly. I'm in the midst of discharging the battery right now so I can have a full charge for the race.
While riding tonight, I almost had a disaster. A stick got thrown up into my rear derailleur. When I stopped and looked at my derailleur, it was bent all the way back, pointing towards the back of the tire. My initial emotion was anger, as this would've most likely killed my race. Upon closer inspection, the derailleur had just pivoted back on its attachment point. I pulled out my trusty multi tool, loosened the bolt and the derailleur went right back into place. I tightened the bolt back down, and tried shifting...everything appeared OK. The real test was to start riding. To make a long story short, the bike shifted just fine, and seemed no worse for the wear.

Talk about dodging a bullet! God must've been looking out for me.

My next update will be after the race.

Lights, action...

The 12hrs of Pine Log is almost upon us. If the temperatures are like what they've been the last couple of days, then we're gonna have an awesome day for racing. My light came in, and it looks to be a really good one. Tonight will be my first opportunity to try it out. From what I've seen so far, that sucker is B-R-I-G-H-T.

Ride or die trying

I’m back home, after what seems like an eternity. I managed to get in 3 days of riding at Bootleg Canyon.

The riding at Bootleg is incredible, if extreme. My bike handling skills, or lack of, left me unsure on some of the more intense sections of the trail/s. I got more comfortable as time went on, but I never got used to the hairiest stuff. Some of the areas were just too sick for me to even contemplate riding over. Rob tried a cheap ploy at one crazy climb... he told me to, “adjust the hem of my skirt”and give it a go. I gave him the one finger salute.
Skyline and East Leg trails were the toughest trails that we rode. I’m not sure of the difficulty rating of those trails, but they both deserve to be labeled as ‘Black diamond’. I walked more than I rode while on those two trails. These trails were nothing but off camber, ledge filled, rock gardens with just a few smooth sections of trail thrown in.

A sick, sick climb.

It's always that sudden stop at the end.

Thursday’s ride was the best of the week. The trails we rode were awesome... great descents, fast, and flowing. They were also the easiest trails...well, except for East Leg. I had one bit of bad luck though. I cut the sidewall of my front tire. Due to the spot where the cut occurred, the Stan’s sealant couldn’t seal the cut. Fortunately I had a spare tube and got back under way before too long. I have to say that dealing with that Stan’s sh*t out on the trail is cruel and unusual punishment. I got that crap all over me. Other than the tire damage and a couple cuts on my person, I came away no worse for the wear...oh, did I mention the new cassette? I’ll get back to the cassette in a few minutes. Let me finish my train of thought...

Fast turn+loose soil= WIPEOUT!

I give high marks to Mother, P.O.W., IMBA, Par None, and Girl Scout. West Leg, Upper and Middle Lake View trails were also good. Making a descent on Boy Scout is not to be missed, but climbing could prove a challenge unless you have a 5"+ travel bike.

We're going to the top of that!?!

If you’ve never ridden terrain like at Bootleg Canyon, a word of caution. Pay no attention to the quoted difficulty ratings (as posted on the BC website). Even the easiest trails are more technical than most East Coast riding. Every trail there requires you to pay close attention to your surroundings(and what you’re doing), as well as having some decent bike handling skills.

Yours truly, on Upper Lake View trail.

I have to admit that sending my bike on the plane had me more than a little worried, but it made the trip just fine. No damage to the bike, and the box had only minor wear. I couldn’t imagine riding Bootleg on a rented bike, but to be honest, schlepping a bike around an airport and hotel is a PITA.

Now that I’m back from Vegas I’ve got to get some training rides in, in anticipation for the 12Hrs of Pine Log. The bike is in top form, and my light will be here on Monday. I found a deal on a Nightrider Storm 2.0 HID. This “deal” is still costing me $325. Can you believe it? $300+ for a light! Some of those lights cost more than my first mtn bike. It’s friggin’ highway robbery. But, what can you do? I’m really looking forward to this race, it should be a lot of fun.

$300 worth of headlight

Now, about that cassette. I rode on the Tuesday before leaving for Vegas, and the bike performed flawlessly. The next day I was cleaning up the bike (lubing/cleaning the chain) and decided to check the status of my chain, and discovered that my chain was a little stretched out. According to my chain checker, the amount of stretch was still within the parameters of continuing to use the chain, but replacement would be needed before too long. Well, since I was going to be riding in an extreme place like Bootleg Canyon I decided to go ahead and switch out the chain. I got the new chain on without incident and the packing process continued.
Fast forward to Friday night. I’m at Rob’s house and unpacking the bike. I get the bike assembled and notice that the shifting is off, apparently due to a trashed rear derailleur cable. The plan is to get and install the new derailleur cable at the bike shop just down from BC. So the new cable goes on, and Rob works his magic on the necessary adjustments.
No matter what he tries though, we can’t get the shifting right. 3rd and 4th gear keep giving us problems...so many problems that we drive back to his house to try and figure out what was wrong (another reason for going back was that Rob forgot his riding shoes...so the trip home wasn’t all my fault). To try and make this story short (I know, too late for that) It’s discovered that the cassette was worn, or at least the 3rd and 4th cogs of the cassette, and the skipping/shifting problem was the result of the new chain not meshing correctly with the worn cassette. Another trip to the bike shop and $45 later and I was ready to ride. Gotta love that sort of thing, huh?

On the plus side, I learned how to properly adjust the derailleur.

I think that’s enough drama for a while. I’m gonna go chill out, and recover from all that plane travel yesterday.

Bootleg Canyon pics

Lake Mead, from Middle Lake View Trail

A time out for a flat...two of them to be exact (thank God for my tubeless set up)

Skyline Trail

The strip, from Bootleg Canyon.

The penalty for failure is...getting f**ked up, big time

Reporting in from Vegas. I've ridden Bootleg Canyon twice now, and I have a couple of thoughts to share. First off, Bootleg offers some truly epic riding. Bootleg has lots to offer; tons of climbing, rocks, narrow exposed trails, rocks, and more rocks, and some beautiful, if quite stark, scenery.

Next, Bootleg is technical as hell. For this Florida boy, even the trail called Girl Scout was more technical than anything I've ridden before. I can handle rocks, and I can handle narrow mountainside trails, but rocks AND narrow? That's a whole 'nother matter.

I didn't go down, but I had two close calls in two days of riding. The second one really freaked me out. I had just cleared a rocky section and right at a turn was another rocky section to cross, and since this was in the middle of a climb I didn't have a whole lot of speed after clearing that first batch of rocks. To make a long story short, I almost clear that rocky spot when my front tire gets into a hole and I don't have the speed to clear it...and my bike stops, I'm talking a dead stop. At that point it is a mad dash to grab something, anything, to keep from falling off the side of the mtn. I ended up with one hand on a rock, and another hand on my front tire. That close call really got me. I was totally psyched out over the next few rocky areas. We'd take a break and chill some before I'd get over it fully.

I've got a few pics, but I've got to get them downloaded from the camera first. Hopefully I'll get them posted before my $11 per 24hrs internet access is up.

I've got another chance to get the sh*t scared out of me...I mean go ride, at Bootleg Canyon, so there will be more updates.

I'm outta here...I hear the MGM Grand Buffet calling my name.

Sin City

I'll be leaving in a few hours, and flying to Las Vegas. My main reason for going is a convention (that pesky work thing), but I'm planning on having some fun there, and it has nothing to do with gambling or hookers. I've got a buddy who is stationed there, and we're gonna do some mtn biking at Bootleg Canyon.

I'm taking my bike, in lieu of renting. I bought a box from Crateworks, and after much fussing I got the bike in the box. The bike was almost too big for the box, I'm most concerned about my brake rotors though. Despite what they (the box company) say, these boxes are meant more for road bikes, or perhaps mtn bikes w/ rim brakes. As it is, I think it'll do fine. If my next installment is me crying about damage to my bike, then we'll know I was wrong.

Can you believe my whole bike is in there?

Depending on whether I can find a convenient wireless hot spot will depend on how much updating (if any) I do while i'm in Vegas.

Engine work

I finally got some slicks on my mtn bike, and did my first road ride today. The Giant HT is being used for road/trainer duty, and man did it feel weird riding it. All that time on FS and I had forgotten what a HT felt like.

The ride was pretty uneventful. I did an hour of what Chris Carmichael calls, "foundation miles". The object was to do the ride at 89% of my field test HR. The ceiling for this ride was 151bpm. A couple of times my HR got over 150, but for the bulk of the ride I kept it in the 140s. As a matter of fact, my avg HR for the ride was 143, with a max of 158. As long as I kept my HR under that ceiling for 90% of the ride then I was doing the exercise correctly.

The "foundation miles" are going to build my aerobic engine. By the end of January my aerobic capacity should be in top form.

Ride time: 1hr 4min
Mileage: 18.8
Avg spd: 18mph
Max spd: 29.1mph

Triumphant at last!

Today was my second race, the "Bikes 4 Kids" charity mtn bike race. The race was to be held at Pine Log State Forest, just outside of Ebro, FL. It's about an hour's drive, and the race was scheduled to kick off at 8am. So that meant getting up early, we're talking 'sick' kind of early. All the way there I was wondering exactly who's idea it was to get up at 5am to go race.

Mornings should come later in the day.

A couple of folks who I ride with decided to give the race a go. We were the first ones there, and after checking in we went for a quick pre-ride of the course (or at least part of it). The Pine Log trails are relatively flat, and fast...fast with a capitol 'F'.

These trails were meant for speed!

The race started with a LeMans style start, which for those of you not in the "know"...basically, we run to our bikes. That was a joy, I have to tell you. I'll be blunt and say, that (LeMans starts) is a f&%ked up way to start a race. You should only run when chased.

After my feeble attempt at running, I get on my bike and get up to speed. Two of us break away from the rest of the group. I am content to let the other guy lead for a bit, as I'm staying within a wheel's length of him. I figure that every minute I can save some of my strength it'll be a good thing. I'm feeling really good, despite that run. The singletrack dumps us out onto a dirt road, and it is here that I decide to make my play for the lead. I get out in front and stay there as we reach the next batch of singletrack. The guy behind me is staying fairly close but I'm not too concerned as my legs are feeling really good, and if it comes down to a sprint I feel I have the power to beat him to the finish.

Part of the trail does some minor climbing. If you were just standing out there you'd probably never know that you were on an incline, but on your bike you start noticing that your rpm's are dropping. Through these elevation changes I kept my pace up, concentrating on keeping my rpm's high. That strategy paid off. My rival started slipping back (I wouldn't know how far back till I'd crossed the finish line.). Since I wasn't sure how close or far behind the guy behind me was, I kept up the pace till I crossed the finish line.
It resulted in my first ever 1st place finish!

How 'bout that for a totally cool plaque?

I finished about 1 minute ahead of my competition, completing the course in 27:35. Remember how I said the trail was fast? My avg speed for the course was 13.8mph. I've NEVER seen an avg speed figure for myself that high.

It was a great time. I had lots of fun, and did my small part for a good cause.

The fastest rider of the day, and he's doing it on a single speed bike!

My next race won't be till the end of the month, and that will be the 12Hrs of Pine Log.

Epics...it's all about the riding.

Just a bit of news I thought I'd share. IMBA has bestowed "epic" status on Left and Right Loops at Tsali. That's awesome that Tsali is getting the recognition it deserves.

Busier than a one legged man in an ass kicking contest

Had a blast in NC. We rode all the trails in Tsali in 2 days... covered like 40 miles and did 3,000ft+ of climbing. Chuck was in the hurt locker on the climbs. I did really well, especially on Saturday. I had one of those awesome days where the legs and lungs stayed strong. It was like I could do no wrong that day. I wish everyday could be like that!

It was a fun time. Going on biking trips with competent mtn bikers is lots of fun, more fun than going by yourself.

Chuck, motoring up one of the many climbs.

I came back from NC, and have had quite a busy week. In addition to doing the work thing, I've been trying to log some endurance miles (finally got some slicks for the mtn bike), and I've also got a race on Saturday...and to top it off, I just ordered my case for my bike, in anticipation of my trip to Las Vegas(and Bootleg Canyon riding....W00t!). Next week will be uber-busy.

Had a real good ride today. All this riding/training is starting to pay off. I'm noticing that I am getting considerably faster than any of the other people I ride with (with the exception of Pat). I threw down, and Dave could only keep up, he didn't have the juice to get past me. Give me till February, and I'll have the engine to go with the legs.

Randomness

Tomorrow morning Chuck and I head for Tsali for a couple days of real mtn biking. Chuck's not been riding a whole lot since going out of the country on TDY. I think that the climbing is gonna have him sucking some major wind, or barfing up a lung. One or the other.

Other than still looking kinda nasty, my knee is all better... no pain.

The Stan's conversion has performed flawlessly. I'm not sure I've noticed any major difference in the ride quality though. No gains in speed or anything. I have found that the tires do seem to perform better at lower pressures. For my size, 30-35psi seems to be a good range. 40psi, and the tires don't grip as well. But interestingly enough, with tubes and 40psi, the tires hooked up great.

I'm gonna be racing again on the 8th of October in a local charity race. I'm really looking forward to doing a lot more racing in the coming year. I've kinda gotten addicted to it. Go figure.

I'll be posting again when I get back from Tsali.

TTFN

Post race action

I've been taking it easy since the race. My poor knee(below is a pic of the carnage-it ain't pretty. Consider yourself warned.) needed a little R&R. It was sore on Monday, and thankfully has gotten better each day.

Thursday was my first ride since the race, and it went well. No knee pain or discomfort. Thank God! I even managed a good attack. I threw down and got a 2 minute jump on the others.

Ow!

Starting Monday I'll be working on endurance training by logging some serious road time. I'm gonna follow the training regimen in Chris Carmichael's book The Ultimate Ride.

Florida State Championship Series: Race #1- A race report

After many months, my first race arrived. It's been a long road to get here, but it's been a fun ride... pardon the pun. So, why don't we get on with the details of my first(the first of many) race.

My original plan was to leave on Friday, but that fell through, so Saturday morning I departed for Tallahassee. In trying to get all my gear together for the race I realized something...I have a lot of sh,...crap.

Gawd, I sure do have a lot of junk to take!

The plan was to meet up with Pat for a pre-ride of the course. Looking back, getting more ride time on their trails would've been a good thing, but what's done is done. Considering that the race would consist of 2 laps of the 6.5mile course, more time on the trail would've definitely been a good thing.

Pat, Cal, and myself got registered and headed out for our recon of the course.
It wasn't even the race and already I was a bundle of nerves. I was struggling along at a snail's pace, or at least it seemed that way. It may have been because Cal, who is super fast(he'd go on to take 6th place in the 40+ expert category, riding a single speed!), was the one in the lead. Anyway, to add insult to injury (or in this case, add injury to insult), I'm zooming down this descent and I drift to the outside as I get to a turn, and to my horror I see numerous holes...and that's all she wrote. Down I went. My knee was scraped up pretty good, and I was shaken. It wasn't till later that I discovered my helmet was cracked. Things are not off to a good start. I go for a good meal Saturday night, and figure that a good night's rest will do me good. I'm in a funk, and I need all the help I can get.

Sunday morning I get up feeling better, or at least in a better mood. After some pancakes at Village Inn, I'm like a new man.

A day at the races...

It's 8:30 and I'm 1hr away from my start time. The butterflies are starting to make their presence known. I get the bike ready, and fill up my Camelbak with energy drink. Going into this I thought I'd save some weight and just go with a water bottle, but after the previous day's ride where I hardly touched my water bottle, I knew that would be a mistake. It was too hot to do something stupid like forgetting to drink. I do about 15 minutes worth of warm-up and then I head over to the staging area because my class will be going in about 10 minutes.

As ready as I'll ever be.

Beginner 30-34 has just taken off. Beginner 35-39 is called to the line. We've got 2 minutes to wait, which seems like it takes forever. Those damned butterflies...there must be a flock of them. I'm tensed up; my arms, my neck...I'm trying to relax, but that's a lost cause. 15 seconds to go. The horn sounds and I'm off. I get a decent start, but I couldn't tell you what place I'm in at this point. From the starting line we make a hard left and ride around the perimeter of a BMX track. We enter the BMX track for a lap before getting to the singletrack. Trying to ride a BMX course fast enough to maintain your place, but at the same time trying not to go so fast that you're catching air and risking wadding it up, is quite a trick. By the time we enter the singletrack the riders had spread out, which surprised me. Other than 3 riders in front of me, I didn't see anyone in my class for almost the entire first lap. I was keeping the closest rider in check, not letting him get more than 20 or so ft ahead of me I exit the first bit of singletrack and come to one of the many climbs on the course. I'm in a good position to overtake the guy right in front of me, but I'm surprised at how close the next two riders are. I manage to pass two of the three riders, but I can't get to that third guy before the climb ends and turns into a descent.

A couple more climbs and I'm getting in striking distance of that next rider. I come to the spot where I had wrecked the day before, but this time I stick to the inside and have no problems. By now my butterflies are gone, and I'm feeling pretty good. I've passed a couple of riders and I'm maintaining a good pace. Right around the corner and I'm on the back tire of that guy when all of a sudden he just pulls off the trail and gets off his bike. Not sure what happened, but I'm not gonna question it, I'll take all the help I can get. We finally get passed all the exposed climbs which were tough, due to the heat. It was already pushing 90 degrees and it wasn't even 10am yet. After passing some riders from the 19-29 and 30-34 categories I'm feeling really good about my effort. But, oh how things change. This course is pretty technical, mainly roots, but there are a couple of STEEP walls that you have to go up. If you've got speed you can get up them fairly easy. I come up on one of those walls and another rider was parked right in the middle of the trail, trying to walk up the wall. No surprise, I just had to hit the brakes and walk up as well. In trying to climb up it, I can't get any grip and I slip and fall. What made it bad was I fell on the same side that I had injured the day before, including scraping the same spot on my knee!
To top it off, one of the riders(from my class) I had passed earlier on got around me. The fall ticked me off, but that guy getting around me flat out pissed me off. I get back on my bike and I make it my mission to get reel that guy back in.

This was lesson 1 learned. I shouldn't have concerned myself with losing that spot. As it was, I pushed too hard. I pushed, and never caught sight of him. I still managed to lap some riders from other classes, but I was suffering towards the end of that first lap. At one point I was wishing that Martians would land and vaporize me, saving me the trouble of trying to finish the race.

The next lap I struggle to maintain the pace, but overall the last lap goes by without any great drama. Towards the end of the last lap I get passed by a rider from the beginner 40+ class, only to pass him back, and that kinda gives me a renewed feeling and I finish the race feeling pretty good. That said, I was ready for the race to be over. I don't know how I would've performed on a third lap.

It's over, thank God!

I wasn't prepared for the intensity of a race. My last hard ride at home, my HR averaged around 165bpm, with a max HR of 186-187. My average HR today was 177, with a max of 192.

Time to get off this bike!

There were 14 riders in my class, and my effort was good enough for 7th place. I felt good about the results. I had given it my all, so I have no regrets. Considering what my HR was averaging, there weren't many more RPM's left in the engine.
A mid field finish in my first race was a major victory for me. This time a year ago I weighed over 300lbs, and wouldn't have even contemplated competing in a race. This was the first of many races to come. Sure it was painful, but the feeling of accomplishment far outweighed the pain.

I've got good strong legs, so I just need to work on my aerobic engine. I do that and I think my fellow racers are going to have to look out for me.


How about a couple of random pictures from the race?

Expert women.


One of the many Sport classes.


Pat, gettin' ready to rock n' roll.


Even the kiddies get into the act.


Todd May, the owner of Higher Ground Bicycles, and "The Burro"

The Sport and Expert classes went at 11:30 and I sure did feel bad for them. By the time they headed out the temperature was pushing 100 degrees. As a matter of fact, it was 100 before the race was totally over. I was shocked at the number of riders throwing their bikes down and either laying down or sitting with their head in their hands. One guy dropped out of the race. His wife and kids poured water on him, trying to get him cooled down.

Suffering from dehydration.

It was a great time, and I look forward to my next race, along with better and better results. I hope everyone enjoyed this, I sure have talked about it enough.

Tomorrow is the big day

Tomorrow is it. The day has finally come. This afternoon I'll be pre-riding the course. After that I'm just gonna chill out and try and get a good night's rest.

I'm keeping this update short and sweet. My next update will be a complete race report.

TTFN

Dopers Suck!

I just heard that Canadian pro MTBer Chris Sheppard got pinched for doping. What possesses some athletes to want to win so bad that they'll take drugs to give them that edge?

Dopers Suck. Plain and simple.

6 days and counting

Race day is almost here. This is going to be quite the experience for me. I think I have a real shot at getting on the podium, but regardless this will be an awesome experience. Today was my last intense ride before the race. Pat, who is also racing next Sunday, was my riding partner for the day. He really pushed me too. I never fail to be amazed at how much faster/harder I ride whenI'm riding with someone...someone who is a strong rider. Pat pushed me for an hour of solid riding. I ended up with an average speed of 12mph, covering a distance of 12.2 miles. If I can do that, or very near it, then I'll have a race to be proud of...regardless of how I place.

Ohh, here's an update on the Stan's conversion. I found out that the tires do have different ride characteristics when they are tubeless, compared to tubed tires. I've been running the same pressure in these converted tires as I was running with the tubes(40psi). Last Thursday I noticed that in our dry conditions, hitting pine straw, etc. the back end was losing traction a lot. That never happened when I was using tubes. So I decided to drop the pressure in my tires. I'm now running 35psi front and rear, and I'm happy to report that the ride/handling is MUCH better. I think I've got the tires dialed in now, and everything is good to go. Being free from pinch flats, and thorn flats is quite refreshing.

Just over a week to go

Today I found out some more details on my race on the 18th. The course is 6.5miles, but we'll be doing 2 laps, for a grand total of 13.20miles. Looking at results from last year...the fella who won maintained an average of speed of 11.76mph. I started thinking that if I could shoot for an average of 11.5mph, I stand a good chance of getting on the podium.

I'll admit that after reading those race results I started getting some anxiety. So, this afternoon I got out on the trail, to hopefully dispel some of my anxiety. I can say that I do feel much better now. I'm gonna map out a 13.20mile course, but for today I did 8.83 miles and maintained an average of 12.3mph. My HR monitor showed an average HR of 165, max 181...so based on that, I had a little bit left in me that I could've used for an attack, or a final sprint. I really think that 11.5mph avg during the race is doable for me. Now I just have to make sure I can get enough time on the course to be comfortable enough with it to be able to squeeze every drop of speed out I can.

Creatures of the night

As I previously noted, I'm gonna be competing in a 12 hr race the end of October. In a 12hr race you're gonna do some night riding(which I've only done once before), so I'm gonna need some lights for the event. One of my teammates, Dave, loaned me some nice HID lights to try out. Riding at night is weird. Trails you thought you knew, become new trails.

What is Dave measuring?

Now I've got to dig up my own set of lights, and practice with them...because if I ride as lousy at the 12hr race as I did tonight-ouch!

Stan's NoTubes verdict: Part 2

This was a long time coming, I'll tell ya. I got back from my trip, and I was hesitant to do the conversion on the back tire after that first failed attempt. I was almost at the point where I was gonna leave the tube in for the race, then the decision was made for me...divine providence, if you will. I got a flat on Friday. So I thought, what the hell I'll go ahead and to the conversion, maybe I had learned enough to get it to seal up this time. Friday night I sealed up the tire, or at least started the process. Bottom line, I finally got it to seal Sunday afternoon. *sigh.

So, after much fussing, and pouting about the whole thing, I am running a total tubeless setup. My first foray into the woods with my new setup occurred this evening, and so far so good. I hope it continues to perform well...especially during that race. I don't want to be out of the running by a damn flat tire. Being bested by another rider is one thing, but having a mechanical do you in... that's wrong.
I'll give a more detailed report on them in a few weeks, maybe after the race. In the meantime, if you decide to use the Stan's kit don't be surprised if it takes you days to get the tire/s totally sealed, instead of the 30 min-1hr that is advertised.

Road rage

I went slumming yesterday... I logged some miles on the road.

Lovely, if not bland, blacktop.

What possessed me to head out onto the road? I did a HR test, and trying to do it on the trail would've been impossible. Here's the kicker though...6 miles later, and I didn't learn anything that I didn't already know.
I'm sure that riding on the road with a group can be fun, but riding by yourself...how do I put this? Umm, ohh yeah, it's...boring! That was the longest 6 miles I've ever ridden.

It's kinda tough trying to ride at speed and snap a picture.

On a side note, I have one more week of intensive training for my race, then it'll be time to taper and take it easy that last week. Ohh, I'm also signed up to compete as part of a team, in a local endurance race...the "12 Hours of Pinelog". It will be on 10/29. Should be fun.

Mehhh.

I rode today.

It was ass.

That's all I have to say about that.

Katrina and the waves

I came home from NC to a hurricane. Hurricane Katrina was a monster of a storm. While I certainly didn't wish this storm on anyone, I'm glad we didn't get it, especially after seeing the devastation over in Ms. and La.

I was surprised at the tidal surge we got though. Even the wind was worse than I was expecting. I can just imagine what it must've been like around the Biloxi/Gulfport region.

Here are a couple pics I took.

My backyard.

A park just down the road from where I live.

Hopefully my local trails won't have too many downed branches, so I can continue with my race preparations.

Real mountain biking

I just got back from North Carolina, and was fortunate enough to get some serious riding time in at Tsali. In three days I managed to ride all the trails...which is quite a feat considering my past luck in riding there.
Since I've only ridden Left Loop one other time, I had never taken the overlook loop. I rode to the overlook this time, and I'm glad I did!

Lake Fontana, from the Left Loop Overlook.

The overlook loop is not what you would call a beginner route, but the view is worth the price of admission. You are on a bluff that has to be every bit of 500ft above the lake. What a view!

On the whole, Left Loop is probably the hardest trail in the Tsali trail system. Don't let that deter you though, it's not to be missed.

The remains of an old homestead- Left Loop

Wonderful Tsali singletrack- Mouse Branch

While I thoroughly enjoyed Left loop, there was one dark spot on an otherwise grand ride. No, I didn't break any bones, no sprains, no bruises. It was a bee. I was stung by a damn bee. I'm cruisin' down the trail, and I'd already had some thorny bushes scratch my arm, so when the bee first stung me I thought it was another thorn bush. Out of the corner of my eye I saw something on my arm, so I shook my arm to get the bug off(I didn't want to stop, that wouldn't have been right). Well, to make a long story short, I finally realized that the pain in my arm and the bug on my arm were connected. Fortunately, I'm not allergic to bee stings(never been stung before). I hope that bee died a horrible lingering death.

I did have a brush with the more painful side of mtn biking while riding Right loop. I was nearing the Right loop overlook when...well, let's just say I wound up going off the side of the trail and damned near rolled down the hill/mtn. I choose to leave out the details of exactly how I got there. Gotta maintain some dignity, right?
Anyway, some bushes stopped my fall and no bodily injury occured. The only casualty was my bottle cage. My leg hit it or somethin', and it was bent all to sh...hell. I ended up spending 20-30min at the overlook straightening it out. AS I got back up on the trail I didn't notice that my bottle cage was thrashed. What caught my attention was the fact that my water bottle was missing. It was only after retrieving my bottle from the embankment, and subsequently putting it back in the cage, that I realized my cage was caddywompus.

Dude, where's my water bottle?

Hmm, I don't think my cage should be at that angle.

After fixing my bottle cage and was about to finish my ride, I noticed a trail I'd not seen before. I thought it might be an alternate route out of the overlook loop. I never found out where that trail came out at, or if it even went anywhere. That had to be the most technical descent I've ever seen. It started out as a tight singletrack descent filled with roots. The roots gave way to rocks and a very exposed, rock filled slope down to the lake. I decided that "discretion is the better part of valor". I took a couple of pics and then went back the way I came.

Are you f**king kidding me? look at them rocks!

As drama filled as my ride may have sounded, it pailed in comparison to the poor guy who broke his hip out on Thompson loop. I'm not sure exactly how he did it. It took rescuers 2 1/2hrs to get him out. I heard that they had to get a pontoon boat to get him off the trail(for those not in the know, the Tsali trails follow the contours of Lake Fontana), so they could then get him to a spot where a medevac helicopter could fly him out. Again, I'm not sure how he hurt himself, as I rode that same trail not 20 min after he was evaced, and the area where he went down at wasn't technical. I'm thinking he must've been new to the sport and made a noobie mistake.

I had a great time at Tsali, probably the best time since I started riding there. I'll be going back in a little over a month, this time with a buddy. Riding by yourself gets old.

Here's the final tally:
-42 miles ridden
-5000 ft of climbing
-1 bee sting
-1 bent bottle cage
-rock-fu
-root-fu
-thorny bush-fu

Can't wait to do it again!