Happy New Year!!!!
42 mile ride this am. Low intensity. Showing 2700+ miles since August 16 this year. If I kept this up I could hit 9 or 10k next year. Looking forward to a great next year. Cheers....!!!!
Thursday, December 31, 2009
Sunday, December 27, 2009
Christmas Weekend Ride Recap....Ranchos
Went out and did the Ranchos ride on Saturday. I've been going on their rides for the last three Saturdays and getting pretty comfortable with the group. Lots of riders, lots of energy and pretty agressive riding. When I say aggresive, I'm talking about their tactics, not their physical riding style. I have really grown to appreciate the aggresiveness, as it really pushes me. I have been hesitant to committ to this ride as my "regular" ride, but I'm ready to commit now.
I told myself that I would take it easy on this ride and stay midpack, just to see how it works out. On most rides, especially Saturday rides, I've used quite a bit of energy making this ride my "one day/week hammerfest". I've tried to start many a ride with this group and others and tried to stay in the back, but it never seems to work out. I was determined on Saturday.
I stuck with my plan at the beginning of the ride. We headed out of NCF and North up to Champagne and onto Little Gopher Canyon. I saw there was a split occuring, but purposly didn't want to be in the front of the group. The hill was pretty short, but pretty steep also. I found myself about mid pack at the bottom and started getting into a good rhythm as this was the first climb. I passed a couple guys on the way up and had about a 50' gap to the front guys at the top. There was one guy that I was closing in on just before the crest, but I thought he would soft pedal over the top, wrong! He bridged the gap to the front group. I had one guy beside me at the top and we attempted to bridge to the front group. It was about a 3 mile shallow descent. It's one of those things thats hard to explain to a non-cyclist. This group was about 300' in front of us. I was working my ass off to catch them and just couldn't do it. I split some of the work with Dave, the guy with me. He didn't have much left in his legs, so I ended up doing most of the work and never caught them until a turnoff, where there was an unofficial regroup. As it turns out, there were two guys off the front of the group in front of me that were being chased down, thus the pace of 42mph at one point. That's what I get for being mid-pack I guess. I could've easily been up in this front group coming over the top and been with them all the way to the turnoff. Point taken, if you want to be mid pack, stay there, don't try to bridge a gap without sufficient help. It was a good lesson for me. Those gaps can be insurmountable. I used so much energy trying to catch the group that it hindered my performance for the next climb, which was up in the Fallbrook area.
I don't know the name of the street, but it looked like a short, steep pitch of a half mile or so. I actually accelerated off the front only to see around the next corner a long ways to go and backed off completely to conserve, as the previous effort had taken something out of me. As it turns out, the hill was about 3 miles long and in the 10-12% range during shorter sections, with most being in the 8% range. I made it over the top, but in no mans land between the first and second group. So much for knowing the route. I had never seen this hill before. Not knowing the route has always been a big challenge on the Ranchos ride. You really need to know where to conserve and where to go.
I ended up in good shape at the end of 60 or so miles. On the way back up Champagne, I actually felt pretty good and was up in the front at the top with a couple other guys.
This ride was the day after Christmas, so you'd think I would've been fueled, but I wasn't. Our family ate Christmas dinner at 1:00PM and had a light sandwich in the evening. So, I wasn't feeling great during this ride. That was one of the reasons for trying to stick midpack. Oh well.
I told myself that I would take it easy on this ride and stay midpack, just to see how it works out. On most rides, especially Saturday rides, I've used quite a bit of energy making this ride my "one day/week hammerfest". I've tried to start many a ride with this group and others and tried to stay in the back, but it never seems to work out. I was determined on Saturday.
I stuck with my plan at the beginning of the ride. We headed out of NCF and North up to Champagne and onto Little Gopher Canyon. I saw there was a split occuring, but purposly didn't want to be in the front of the group. The hill was pretty short, but pretty steep also. I found myself about mid pack at the bottom and started getting into a good rhythm as this was the first climb. I passed a couple guys on the way up and had about a 50' gap to the front guys at the top. There was one guy that I was closing in on just before the crest, but I thought he would soft pedal over the top, wrong! He bridged the gap to the front group. I had one guy beside me at the top and we attempted to bridge to the front group. It was about a 3 mile shallow descent. It's one of those things thats hard to explain to a non-cyclist. This group was about 300' in front of us. I was working my ass off to catch them and just couldn't do it. I split some of the work with Dave, the guy with me. He didn't have much left in his legs, so I ended up doing most of the work and never caught them until a turnoff, where there was an unofficial regroup. As it turns out, there were two guys off the front of the group in front of me that were being chased down, thus the pace of 42mph at one point. That's what I get for being mid-pack I guess. I could've easily been up in this front group coming over the top and been with them all the way to the turnoff. Point taken, if you want to be mid pack, stay there, don't try to bridge a gap without sufficient help. It was a good lesson for me. Those gaps can be insurmountable. I used so much energy trying to catch the group that it hindered my performance for the next climb, which was up in the Fallbrook area.
I don't know the name of the street, but it looked like a short, steep pitch of a half mile or so. I actually accelerated off the front only to see around the next corner a long ways to go and backed off completely to conserve, as the previous effort had taken something out of me. As it turns out, the hill was about 3 miles long and in the 10-12% range during shorter sections, with most being in the 8% range. I made it over the top, but in no mans land between the first and second group. So much for knowing the route. I had never seen this hill before. Not knowing the route has always been a big challenge on the Ranchos ride. You really need to know where to conserve and where to go.
I ended up in good shape at the end of 60 or so miles. On the way back up Champagne, I actually felt pretty good and was up in the front at the top with a couple other guys.
This ride was the day after Christmas, so you'd think I would've been fueled, but I wasn't. Our family ate Christmas dinner at 1:00PM and had a light sandwich in the evening. So, I wasn't feeling great during this ride. That was one of the reasons for trying to stick midpack. Oh well.
Wednesday, December 23, 2009
Mountain Biking, etc.
Went out mountain biking on Sunday afternoon. I have neglected the mountain biking, as road biking goals have taken the place of the 2-3 mtb rides per week. I have been riding the mtb maybe once per month lately. I decided to go ahead and put the Garmin 705 on the mtb for the ride. I've wanted to do this for quite awhile, but was always concerned with losing one of the sensors or worse, crashing and killing the unit itself. What the heck, I really wanted to see the stats on one of my mtb rides that I've been doing for over 15 years now. I rode over to the trail head, 10 minutes each way, then hit the lap on the garmin and rode one loop the normal way and one loop reverse, which is pretty harsh. I didn't do any record pace, just wanted to set a baseline and get it on the computer. When I got home and downloaded the ride I was pretty shocked. These trails have many climbs that are 19% + and one part at 24%. It was 2245 feet of climbing in 12.1 miles. Now we know why mountain bikes have the third chainring. On my road bike I usually do somewhere between a 2:1 and 1:1 ratio for miles of climbing vs thousands of feet of climbing, so this mtb ride data was quite shocking. This ride is very challenging today and has been over the years on different bikes including a Bridgestone MB-S and a GT Zaskar. My current mountain bike is a Turner Flux that weighs right around 25#s. So now that I have the data, I put the Garmin back on the Trek and went out for 61 miles this morning. Just some low intensity miles keeping the hr below 160, most of the time. I'm going to start back into my intervals tomorrow, as I've been slacking off without a cadence sensor. I got a new battery for the cadence sensor and hr strape and all is well now. Looking forward to another 60 tomorrow, Christmas Eve, and another 60 with the group on Saturday. Ranchos or NCCC? Not sure yet, we'll see how the pain meter wants to be tickled Friday evening. Happy Holidays.
Sunday, December 20, 2009
Ranchos Ride on Saturday
Decided to ride with the Ranchos group on Saturday. I really wanted to go ride with NCCC, but with Saturday being my only day that I go out and hammer, I thought that Ranchos would be a challenge. My thinking was right. The rides with Ranchos are very energetic, if I must say. They do a good roll out for about 3-4 miles before things get exciting. Yesterday, we went from the start point@ North County Fair over to Del Dios, then Rancho Santa Fe, Twin Oaks, then up to Gopher Canyon and back via Champagne and Center City Pkwy. Things got pretty sporty on Del Dios Southbound. The group split into a few different selections. I was up in the front group all the way into Rancho Santa Fe, where we had to regroup with a turn or no turn decision. I was really putting in a lot of effort with this front group. Next we went into RSF and over San Elijo and up Twin Oaks. I never look forward to Twin Oaks, as this hill has been a nemisis of mine since the early days of riding with NCCC. I used to just watch Joe and Dan ride away from me on this hill, going in either direction. I was in the front group on the way up from the West side, then an acceleration from two guys. I started to go with, but their pace was such that I believe I would've blown up. I had been watching my heart rate and it was up at the 187 range consistenly on this climb and the run on Del Dios. I was feeling good, just putting out a lot of effort. For those of you who think the guys in the front of the group rides aren't putting in a lot of effort and strategy, I say come out and ride with Ranchos. They may not have been at 100%, but I think they were close and so was I. I made it over the top of Twin Oaks at the front of the second group, although I did sit up and soft pedal at the top thinking there was a regroup waiting for folks who wanted to go up double peak, not! We then headed all the way up twin oaks into the gopher canyon area. I'm not sure of the exact road, but it cuts through a private road and heads up at about 15-16% at the end. I had been in the front group and watching the first two guys working very hard approaching this steep part at the end. As they stood up, I stayed in the saddle and spun right past them to the top. I know this sounds menial, but knowing how this group approaches the Saturday ride, it should be appreciated. I felt really good and continued on the rest of the ride towards Champagne. Champagne runs along the 15 freeway next to Lawrence Welk village and is a long grind of a hill. It's actually not that long, maybe two miles and the grade is only 5-7% I believe, but for some reason it's never any fun since the pace can be pretty quick. We ran into a group of Adam's Avenue guys, who I actually met last week and hooked up with them all the way up. I was pretty tired by the top and we cruised back to the mall via Center City Pkway and "Chris Horner's" secret path.
My garmin said that we did just shy of 4000 feet of climbing and 53 miles with an average speed of 18 mph. I always feel good after the Ranchos ride, but know beforehand that it's going to hurt.
My garmin said that we did just shy of 4000 feet of climbing and 53 miles with an average speed of 18 mph. I always feel good after the Ranchos ride, but know beforehand that it's going to hurt.
Friday, December 18, 2009
Week Before Christmas
Been a mellow week for biking so far. Just a 20 mile ride on Tuesday and a 40 on Thursday. I'll try to get in 35 or so this morning. Been pretty busy at work this week, which is a good thing.
My cadence sensor has given up the ghost for now on the Garmin 705. I'm hoping it's just a battery, but it makes my interval workouts a little more difficult. Once you get used to having all of the cadence information, it's pretty frustrating to do the intervals right.
Looks like I'll be doing the Ranchos ride this Saturday. That's always a hammerfest. I think I'm going to take it mellow. So easy to get caught up in the front of the pack thing. Feeling like steady miles.
Waiting for the Sun to come up and I'm on the bike. See ya!
My cadence sensor has given up the ghost for now on the Garmin 705. I'm hoping it's just a battery, but it makes my interval workouts a little more difficult. Once you get used to having all of the cadence information, it's pretty frustrating to do the intervals right.
Looks like I'll be doing the Ranchos ride this Saturday. That's always a hammerfest. I think I'm going to take it mellow. So easy to get caught up in the front of the pack thing. Feeling like steady miles.
Waiting for the Sun to come up and I'm on the bike. See ya!
Saturday, December 12, 2009
Borrego Springs Camp Review
Back home in San Diego after the Borrego Cycling Camp. I had a great time and met some really good people. It was a pleasure to ride with others who were really experienced and very helpful. Not helpful in a question and answer way, but in a way that you could observe their actions throughout the miles on the bike, with such varied terrain and weather. Some people were from the East Coast, some from Northern California. Although I was only on the bike for two days (Wed & Thurs), I did rack up almost 300 miles if you count the ride on Tuesday morning before I headed out to the desert. 17,000 feet of climbing. I think I was pretty much at my limits for the week. I have never done a 100 mile ride to begin with. Plenty of 70-80s, but not a 100 miler. I've also done lots of climbing, but never 8800 feet on the same day as the 100 miler. I know that increasing mileage too fast can be a bad thing, so I feel really good about the camp. Base miles were the goal. No hammering. I stuck to this both days. I kept my heart rate down around the 80-85% range with the exception of a couple moments.
I was a little concerned at the start of my second day. We had planned on the Borrego Loop which was 80 miles. As it turned out, we ended up doing the Borrego Loop opposite of what the route sheet had printed up. This meant that we would start with the climb out of Borrego via Montezuma Grade. It was 11 miles and 4000 of climbing. I wouldn't have been concerned about it other than the previous days 100 miles and 8800' of climbing. This was going to be a good test of my body. I was conservative at the base of the climb and as it turned out, conservative to all the way to the top. I was surprised to be in the front group as we crested the top and went into Ranchita. Probably the highlight of the two days was staying with the lead group on this climb. I was able to do this and keep my heart rate down. I never went anerobic and felt great the whole climb. One thing that was bothering me was that I only had a 25 rear cog for my lowest gear. It had been reccomended by my coach that I get a 27 atleast for all of the climbing. I was unsuccesful at getting one before camp, so I went with the 25. It was definitely a bit of a hinderence on this climb. Not too noticable on the previous day. We ended up going into Santa Ysabel via Mesa Grande, another climb that would hurt a little.
I came home on Thursday morning via the Montezuma grade. This time driving the RV, towing the Toyota truck. That climb took a lot of time to drive, let alone ride up. Great couple days at camp. I was able to measure my fitness and strength with other riders. Pretty much everyone out here were in some form of racing or another. Some pros, category and age group racers. Everyone and I do mean everyone was great. I'm looking forward to going back next year and being able to spend the full five days on the bike.
I was a little concerned at the start of my second day. We had planned on the Borrego Loop which was 80 miles. As it turned out, we ended up doing the Borrego Loop opposite of what the route sheet had printed up. This meant that we would start with the climb out of Borrego via Montezuma Grade. It was 11 miles and 4000 of climbing. I wouldn't have been concerned about it other than the previous days 100 miles and 8800' of climbing. This was going to be a good test of my body. I was conservative at the base of the climb and as it turned out, conservative to all the way to the top. I was surprised to be in the front group as we crested the top and went into Ranchita. Probably the highlight of the two days was staying with the lead group on this climb. I was able to do this and keep my heart rate down. I never went anerobic and felt great the whole climb. One thing that was bothering me was that I only had a 25 rear cog for my lowest gear. It had been reccomended by my coach that I get a 27 atleast for all of the climbing. I was unsuccesful at getting one before camp, so I went with the 25. It was definitely a bit of a hinderence on this climb. Not too noticable on the previous day. We ended up going into Santa Ysabel via Mesa Grande, another climb that would hurt a little.
I came home on Thursday morning via the Montezuma grade. This time driving the RV, towing the Toyota truck. That climb took a lot of time to drive, let alone ride up. Great couple days at camp. I was able to measure my fitness and strength with other riders. Pretty much everyone out here were in some form of racing or another. Some pros, category and age group racers. Everyone and I do mean everyone was great. I'm looking forward to going back next year and being able to spend the full five days on the bike.
Wednesday, December 9, 2009
Borrego Springs - Mt Laguna and back
Today was a great day on the bike. Rolled out @ 7:30am on our way to Mt Laguna. The ride was supposed to go to Salton City and back, but since I missed yesterday's ride due to weather, I thought I would go with a small group up to the mts. It was a spectacular ride. It was probably in the mid 40s when we left borrego, with the temps expected to be in the 30's at Laguna. I've never ridden with any of the other 5, so I was pretty cautious. Also, I know that there is another 80 or 100 coming tomorrow. I tried to keep the hr down around 80%max, as the whole idea here is to build base miles. With 8300 feet of climbing on the 100 mile route, there were times that the hr was above 80%, but I tried to minimize it. Lots of ice on the road up towards Laguna. The last 10 or so miles. Not bad on the way up, but had to be very careful on the way down. People in cars would stay behind us for long periods of time, for the most part giving us plenty of room. More than one car was taking pictures of us. Probably wondering what nuts would be out riding with ice on the road and these temps. Great experience!
I took along a couple bananas, 4 gels, two bottles of Heed, with a baggie full of powder for the refills. I felt good all day, other than after the break @ Laguna. It was a little hard to get back in the saddle after a thirty minute rest. I kept high energy all day and finished off the ride with a great climb up Yaqui pass and a great paceline back down into Borrego.
It's nice to be able to measure my fitness with some other riders. No egos today, everyone was great. Everyone that I was riding with today races (pro & amateur), so I felt good with being able to keep up and have some left at the end of the day. Also, got to do some pretty quick descending coming out of Julian back down to the desert. Picking lines is pretty easy after the car racing stuff, so I'm pretty comfortable keeping up with everyone.
Was quick to get back to the rv and get some food in my system. A bottle of water and heed, bowl of pasta with meat sauce, and a pizza for dinner. Lots of water too. Not too often do I do that. I got a Pepporoni and Pinneaple pizza from Carlees in town. Great food. I haven't ate the whole thing yet, but I'm sure I will.
Don't know what to expect tomorrow, as I've never done back to back 100 mile rides. Tomorrow's ride should be a little less climbing, so a little relief there.
I took along a couple bananas, 4 gels, two bottles of Heed, with a baggie full of powder for the refills. I felt good all day, other than after the break @ Laguna. It was a little hard to get back in the saddle after a thirty minute rest. I kept high energy all day and finished off the ride with a great climb up Yaqui pass and a great paceline back down into Borrego.
It's nice to be able to measure my fitness with some other riders. No egos today, everyone was great. Everyone that I was riding with today races (pro & amateur), so I felt good with being able to keep up and have some left at the end of the day. Also, got to do some pretty quick descending coming out of Julian back down to the desert. Picking lines is pretty easy after the car racing stuff, so I'm pretty comfortable keeping up with everyone.
Was quick to get back to the rv and get some food in my system. A bottle of water and heed, bowl of pasta with meat sauce, and a pizza for dinner. Lots of water too. Not too often do I do that. I got a Pepporoni and Pinneaple pizza from Carlees in town. Great food. I haven't ate the whole thing yet, but I'm sure I will.
Don't know what to expect tomorrow, as I've never done back to back 100 mile rides. Tomorrow's ride should be a little less climbing, so a little relief there.
Monday, December 7, 2009
Base Camp Borrego Springs
I've had cycling camp on my calendar for a couple months now. My coach, Rob Panzera of Cycle Camp San Diego, is putting on a camp out in Borrego Springs this week. I've scheduled my clients at work around this week, so I could head out and get in 300+ miles this week. And wouldn't you know it! The biggest storm of the year hits San Diego on Sunday Night. I've been watching the weather the last week or so and saw this one coming. My plan was to take our RV out and stay in the Borrego Camp Ground at the base of Montezuma Grade. Most of the people going to this camp are probably from places where the weather is terrible this time of year and traveled to southern California knowing how good our weather is year round. Ouch. Although we have got a couple inches today in San Diego and Borrego, it looks like tomorrow will be okay for me to head out to Borrego. There was no way to make it out today. Winds are still gusting to 60-70mph in the mountains on the way to the desert. Not a good plan for a 35' rv towing a toyota truck. My plan is to go for a bike ride here in San Diego in the am, as I couldn't get to Borrego early enough to get settled into the campground and meet the group by 8. I will head out early afternoon. About a 1:30 drive with the train in tact. I'm really looking forward to this camp.
The goal of the camp is to continue building a strong base. There will be lots of miles and climbing, but with low intensity. As far as I can figure out, the stronger the base, the stronger the top of the pyramid during the racing season.
I'll try to post from Borrego each evening, as this is somewhat of a get away for myself. Work has been hectic (in a good way) for quite some time now and it's time for me to get away for a little solo time.
The goal of the camp is to continue building a strong base. There will be lots of miles and climbing, but with low intensity. As far as I can figure out, the stronger the base, the stronger the top of the pyramid during the racing season.
I'll try to post from Borrego each evening, as this is somewhat of a get away for myself. Work has been hectic (in a good way) for quite some time now and it's time for me to get away for a little solo time.
Sunday, November 29, 2009
Thanksgiving Week.
Busy week leading up to Thanksgiving. Taught a Recurrent King Air class Tuesday & Wednesday. Had a nice Turkey Day ride with NCCC. Turned out to be just the long group showing up , so Chip and I headed out with them. We chose the freeway instead of the dirt bike path and ped bridge, so we split with the group and never saw them again after about 8 miles. I was taking it easy until we came up on Scripps-Poway Pkway, my usual tt. I was pretty warmed up after 1:20 so I went ahead and hit it hard from bottom to top. I pushed the lap button on the Garmin to see if I could beat my 9:30 best. I didn't know it until I got back and downloaded the ride, but I made it up in 9:23, so 7 seconds better. I attribute this to the intervals and low intensity riding that I have been workin on for the last month or so. It was a hard effort, keeping 11mph for the most part for the 7-8% grade. I'm by no means a pro or anything, but have never had anyone pass me on this hill. I have passed numerous people climbing this hill. That's why it's so hard to believe that the pros would be running 16-17mph constant up this hill. When I started timing myself, I was in the low 8mph range, so maybe improving more into the 13-14mph range is possible. The rest of the ride was average pace, although Chip started hauling ass on the run into Ramona, as usual. Chip doesn't climb too well, but certainly pulls quite fast on the flats. I'm so keyed into climbing that the flats are where I recover or look to suck someone's wheel. I always feel like I'm waisting energy if I'm hauling on the flats.
Friday was a ride with Bill, a guy from Ranchos that I met a few weeks ago. It was a good ride from Mira Mesa through Rancho Santa Fe and back through Hwy 56 bike lane. Turned out to be an easy 45 miles. I pushed it once on a grade coming up to the 56 and was quite pleased with the effort. I'm really able to push hard and hold the effort for quite awhile. Not sure why I like climbing so much. My body structure (6'2" and 188) would lend itself better to sprinting than climbing, but it's just the opposite. I guess I love the challenge of the climb and can see the improvement on a constant basis.
Saturday's ride was rained out, as we got quite a bit of rain here in San Diego. We needed the rain, so it was a worthy sacrifice.
Did my long intervals today. 6 x 3 mins (50-60 rpm) and 3 x 2 (60 rpm) on leg intervals. I used Scripps Poway Pkwy for my 6x3's. Three sets sitting and three sets standing. Worked out great. Easy to get the lower cadence with plenty of resistence from the climb. Back onto the flats for the one leg intervals. Other than leaving the house without my waterbottle, it was a great day.
This week was just shy of 200 miles @ 11:00 + on the bike.
Friday was a ride with Bill, a guy from Ranchos that I met a few weeks ago. It was a good ride from Mira Mesa through Rancho Santa Fe and back through Hwy 56 bike lane. Turned out to be an easy 45 miles. I pushed it once on a grade coming up to the 56 and was quite pleased with the effort. I'm really able to push hard and hold the effort for quite awhile. Not sure why I like climbing so much. My body structure (6'2" and 188) would lend itself better to sprinting than climbing, but it's just the opposite. I guess I love the challenge of the climb and can see the improvement on a constant basis.
Saturday's ride was rained out, as we got quite a bit of rain here in San Diego. We needed the rain, so it was a worthy sacrifice.
Did my long intervals today. 6 x 3 mins (50-60 rpm) and 3 x 2 (60 rpm) on leg intervals. I used Scripps Poway Pkwy for my 6x3's. Three sets sitting and three sets standing. Worked out great. Easy to get the lower cadence with plenty of resistence from the climb. Back onto the flats for the one leg intervals. Other than leaving the house without my waterbottle, it was a great day.
This week was just shy of 200 miles @ 11:00 + on the bike.
Tuesday, November 24, 2009
Brrrrrr in Socal!
Left the house for a quick 20 this am, as I had to be at work by 8:45ish. This was the first day that my feet actually got cold and stayed cold the entire ride. I guess those shoe covers might not be a bad idea on these early cold mornings. It's only cold for an hour or so, but that's when I'm out. With the air so dry this time of year, it heats up pretty quick with a high of 80 today, where it was high 30's in the am. That's quite the spread for temperature. Only possible this time of year in southern california.
I did a quick set of leg speed intervals. Best place to do these is on the East end of Rancho Bernardo Road, as it turns south and into Espola Road. I did 5, two minute efforts with one minute in between. This road is just a slight uphill (1-2%) to put a strain on @ 100 rpm. Still in the base portion of training, so intensity it staying low (hr around 80%). As hard as I try to keep my heart rate below 80%, it can get abouve with the terrain around here.
Looking forward to moving into the next phase of periodization training. My base is pretty strong. I will be dedicated atleast a couple more weeks to base training, as I'm heading out to Borrego Springs for a cycling camp with Rob and some others for an unofficial camp. Something like 300-400 miles total for the week is planned. I may only make it out for a couple days, depending on the work schedule. Looking forward to it. More miles, ahhhhh!
Nothing special about today, tailwinds......
I did a quick set of leg speed intervals. Best place to do these is on the East end of Rancho Bernardo Road, as it turns south and into Espola Road. I did 5, two minute efforts with one minute in between. This road is just a slight uphill (1-2%) to put a strain on @ 100 rpm. Still in the base portion of training, so intensity it staying low (hr around 80%). As hard as I try to keep my heart rate below 80%, it can get abouve with the terrain around here.
Looking forward to moving into the next phase of periodization training. My base is pretty strong. I will be dedicated atleast a couple more weeks to base training, as I'm heading out to Borrego Springs for a cycling camp with Rob and some others for an unofficial camp. Something like 300-400 miles total for the week is planned. I may only make it out for a couple days, depending on the work schedule. Looking forward to it. More miles, ahhhhh!
Nothing special about today, tailwinds......
Monday, November 23, 2009
Monday Morning Tour
Took off this morning at about 6:30. It was cold by San Diego standards. I believe in the 40s. I was layered up pretty good top and bottom, so no issues there. My face got a little cold at the start, but that subsided soon enough. I was set to do intervals as follows, 6 x 3mins 50-60 rpm with a 2 min rest. I decided to do these enroute on a ride up into Ramona. I've done these on the flats before and had to hold the brakes a little on some parts, so I thought I would just go up Scripps Poway Pkwy and do the intervals, then continue up into Ramona via Hwy 67. Everything worked except the rest periods, as I couldn't pick up the cadence any as I was climbing a 7-8% grade for a couple miles. I finished up the last couple sets on 67 going on up into Ramona. I continued out on Dye road and then turned around and went out Highland Valley Road and down onto Pomerado Road and back. Strange thing was once I got to Pomerado, I felt a little strange. I wasn't lacking energy, but just didn't have a way or feel like accessing it if that makes sense. I eventually, just started spinning in a lower gear and made my way back to the house, only about 5 miles away. I wasn't sure how long I was going to go this am so I took two bottles of water/heed. I ran out of gel packets, so I didn't take any. The ride took just over 2:30, so I guess I was at the beginning stages of bonking. I always seem to underestimate my efforts. Today was no different. These intervals, although they don't seem like much at the time, definitely take a toll on me. I have seen the benefits of the intervals (yesterday's climbs with NCCC), but riding another 30 miles after the intervals and without the gel/gu packets or some other form of calories wasn't too smart. I assumed the Heed would be enough, but wasn't. Today was the first day that I had a near miss with my nutrition. Luckily, I was pretty close to home and had some great food waiting for me.
I have been experimenting with different supplements and decided that Hammer Heed is great stuff and the gel/gu packets from Hammer are also good, as long as they are Vanilla or Expresso. Sports Beans also work pretty well and are nice for a change, but the gels work the best as far as convinience and energy. All of this stuff has electrolytes, so that is covered as well, although, I believe the heat of summer will require me to supplement with some form of electrolyte tablet, such as Hammer's Endurolytes. Funny, seems that Hammer has an answer for everything nutrition. Very convinient and fairly priced, so they've got my vote so far.
Sunday, November 22, 2009
Quarterly Data
Here's my quarterly report, period Aug. 15 - November 16, 1500 miles ridden, 111,000' of climbing, 103,117 calories burned (probably on the high side, probably 80,000 more realistic), average speed 16.6 mph, max speed 50.4 mph, 90 hours total, average heart rate 151, max hr 188 (I've seen 192 prior to this software). This is all from the Garmin 705. Looking into Power Meters around the New Year for even more data.
Saturday, November 21, 2009
New Stuff
I've been putting in steady 150- 200 mile weeks for the past month or so. Been concentrating on intervals during the week, with a Saturday ride with a group. As part of my Annual Training Plan, I am doing low intensity intervals right now. Usually trying to keep my heart rate below the 80% mark with a couple exceptions during the rides. I've noticed great improvements on some local routes to include Del Dios Hwy and Champagne, along the 15. It's very different to be riding along and have people passing you, as you are concentrating on your intervals. It's not hard, as I've always been a person to look to the future to make decisions now. I'm not sure how much of my improvement is to be associated with my coaching from Rob (which is great) or just me riding myself into shape, as I have been for over a year now. Either way it feels great. As my Annual Training Plan keeps moving, we are gearing up (no pun intended) for a few races next year. First up will be "The Race on the Base" at Camp Pendleton in February. Next will be the Boulevard Road Race, East of San Diego. I have made a decision to concentrate on Road Racing specifically next year. I feel that my current schedule and fitness make road racing a realistic goal for next season. Not just to compete, but to win is the mentality. Obviously, I will be entering a beginner class (maybe cat 5, which is the beginner class I believe). I'm really looking forward to it. I think the local, shorter races will fit into my schedule better and favor my talents thus far in cycling.
I have been out to ride with other groups within San Diego and have been able to finsih in a very respectable position with plenty left in the tank, so I think my chances during competition will be great, especially with the coaching link from Rob. I have been working with Rob on diet, as well as riding. He rode with me last weekend at the "Chilli's" ride out of Mission Valley. He filled me in on the tactics of the ride, as this was to be 33 mile sprint around San Diego. Mostly flat, but a few places during the ride, you definitely wanted to be towards the front, as selections were made. The only real climb was out of Sorrento Valley on Carrol Canyon. I was #4 to the top, so I felt pretty good about that. A couple of the front guys looked like they were in excellent shape, so I was stoked to be able to stay with them for the most part.
Bottom line, I now have goals set for next season and will be working towards them with lots of riding and coaching. Obviously, the racing will be pretty exciting, but the blog between now and then will be updated regularly with training perspectives along the way.
I have been out to ride with other groups within San Diego and have been able to finsih in a very respectable position with plenty left in the tank, so I think my chances during competition will be great, especially with the coaching link from Rob. I have been working with Rob on diet, as well as riding. He rode with me last weekend at the "Chilli's" ride out of Mission Valley. He filled me in on the tactics of the ride, as this was to be 33 mile sprint around San Diego. Mostly flat, but a few places during the ride, you definitely wanted to be towards the front, as selections were made. The only real climb was out of Sorrento Valley on Carrol Canyon. I was #4 to the top, so I felt pretty good about that. A couple of the front guys looked like they were in excellent shape, so I was stoked to be able to stay with them for the most part.
Bottom line, I now have goals set for next season and will be working towards them with lots of riding and coaching. Obviously, the racing will be pretty exciting, but the blog between now and then will be updated regularly with training perspectives along the way.
Wednesday, November 11, 2009
Happy Veterans Day
Happy Veterans Day to all those who have or are serving our great country. You are saluted!
Okay, it's Wednesday and I've already put in 100 miles. It's been a good week. Just put the Conti GP 400 tire on the back. My schwable came undone and came apart from the inside out during the Tour de Julian. Fortunately, it didn't give out during the ride. I noticed it loading the bike back into the truck.
Rob and I have been keeping track on training peaks on my ability to follow a training plan. Really using November to observe different things with my schedule and eating. I am keeping track of all foods that I'm eating, as of today. I've been stuck at a 188-190 weight for quite awhile. Rob will be monitoring my food intake to see what may be keeping me from losing another 10 pounds with this amount of exercise.
Also, I will be riding with Rob this Saturday. Good chance to get some one on one with Rob, albeit in a group environment. Rob has asked me to get more detailed in my goals for next year. I was initially thinking about the RAW or double centuries, but lately I've been leaning towards the road racing goals more and more. I do like the idea of going out and racing for a shorter period of time. I know this will be much more intense than I'm used to in a group ride environment, but I'm up for it.
Rob will be hosting a cycling camp out in Borrego Springs in early December. I'm working on the logistics right now to get out to most, if not, all of it. Was thinking about taking Inna out to Borrego Ranch Spa and spending a few days there. That was until I read on the net that they may be closing their doors on Nov. 30. I guess I'll hold off on that online booking. Maybe taking the motorhome out there for a few days will work. It sounds like 400+ miles through out the week. That's quite a bit of time on a bike. Maybe a good thing for me to get away. On the other hand, probably a good thing to get away for awhile with Inna.
Anyway, went out and did 60 this morning with 4000' of climbing up and around Ramona. Feeling great.
Okay, it's Wednesday and I've already put in 100 miles. It's been a good week. Just put the Conti GP 400 tire on the back. My schwable came undone and came apart from the inside out during the Tour de Julian. Fortunately, it didn't give out during the ride. I noticed it loading the bike back into the truck.
Rob and I have been keeping track on training peaks on my ability to follow a training plan. Really using November to observe different things with my schedule and eating. I am keeping track of all foods that I'm eating, as of today. I've been stuck at a 188-190 weight for quite awhile. Rob will be monitoring my food intake to see what may be keeping me from losing another 10 pounds with this amount of exercise.
Also, I will be riding with Rob this Saturday. Good chance to get some one on one with Rob, albeit in a group environment. Rob has asked me to get more detailed in my goals for next year. I was initially thinking about the RAW or double centuries, but lately I've been leaning towards the road racing goals more and more. I do like the idea of going out and racing for a shorter period of time. I know this will be much more intense than I'm used to in a group ride environment, but I'm up for it.
Rob will be hosting a cycling camp out in Borrego Springs in early December. I'm working on the logistics right now to get out to most, if not, all of it. Was thinking about taking Inna out to Borrego Ranch Spa and spending a few days there. That was until I read on the net that they may be closing their doors on Nov. 30. I guess I'll hold off on that online booking. Maybe taking the motorhome out there for a few days will work. It sounds like 400+ miles through out the week. That's quite a bit of time on a bike. Maybe a good thing for me to get away. On the other hand, probably a good thing to get away for awhile with Inna.
Anyway, went out and did 60 this morning with 4000' of climbing up and around Ramona. Feeling great.
Saturday, November 7, 2009
Tour de Julian
Went and did the Tour de Julian this morning with Chip from NCCC. It was a 55 mile ride with 5000' of climbing. I did pretty well. It was a ride not a race, but I'm using it for training anyway, so no difference. I finished in the top 10% of 100+ riders.
The ride started off with 1500' of climbing within the first 9 miles, so warm up was nil. I actually did pretty well, hanging with the front group almost to the top. I didn't know the route, so I backed off, but still couldn't have kept up with the lead guy. He upshifted about 3/4 way up and left everyone. After we got to the top we headed off by Cuyamaca Lake and out Sunrise Hwy to the top of the mountain. I ended up riding by myself for quite awhile, as the group I was with was a little faster paced than me. They finished about :10 mins ahead of me in the end.
Chip and I got seperated on the first climb, but reconnected at about mile 28 and stuck together til the end almost. I got into a pretty comfortable pace and just kept going. We ended up averaging 17.5 mph. That's pretty good considering the climbing and the altitude (5-7k).
My training peaks account says that I rode for almost 10 hours this week and did 157 miles. That's pretty good for me. The time change gives me more time to ride, as I ride in the am mostly. Hopefully, this pic will upload without crashing the blog.
Sunday, November 1, 2009
First Interval Day
Today was the first day that I went out on my own to do interval training. I found a relatively flat and quiet road to do some intervals. Started out with an easy :30 spin to get warmed up. This got me up to Kirkland Way on the south side of Poway in the business park. Business parks seem to be a great place to do training on the weekends.
I am concentrating on low cadence and <80% Max Heart Rate. I did 6 x 3 mins intervals between 50-60 rpm with a hr below 154. Could definitely feel em. It's relative to going to the gym and working out the legs, just doing it on the bike to practice pedal work at the same time. These were hard to get the hang of because of the flat road and running out of gear, even being on the big/small ring combo.
Next was one leg, low cadence and low heart rate. These one leg workouts really help work the hams and improve my pedal stroke. Seems funny to be pedaling down the road with one foot unclicked, but it get's the muscles isolated very well.
I can see where this structured training requires quite a bit of discipline. I've always been a forward thinking person, with family and business, so this is nothing new to put the work in now and ralize the benefits later. Definietly feels good to be working towards a goal (road racing next season).
Will start supplements soon and a little change up for vitamins.
I am concentrating on low cadence and <80% Max Heart Rate. I did 6 x 3 mins intervals between 50-60 rpm with a hr below 154. Could definitely feel em. It's relative to going to the gym and working out the legs, just doing it on the bike to practice pedal work at the same time. These were hard to get the hang of because of the flat road and running out of gear, even being on the big/small ring combo.
Next was one leg, low cadence and low heart rate. These one leg workouts really help work the hams and improve my pedal stroke. Seems funny to be pedaling down the road with one foot unclicked, but it get's the muscles isolated very well.
I can see where this structured training requires quite a bit of discipline. I've always been a forward thinking person, with family and business, so this is nothing new to put the work in now and ralize the benefits later. Definietly feels good to be working towards a goal (road racing next season).
Will start supplements soon and a little change up for vitamins.
Wednesday, October 28, 2009
New Territory
I'm coming out. I've went off the deep end and got a coach for my cycling addiction. As of November 1, Robert Panzera will be guiding me through the maze of information that I will apply to a road racing schedule next year(2010). There is so much information out there on training. I have numerous books by Joel Friel, Chris Carmichael, Lance Armstrong, etc. To be honest, I love reading, but I have a business to run and I just don't have time to read through all of this information enough to make an educated training program. My goals with Robert are to have him focus me in on the important stuff. I think periodization is what all coaches are basing annual training programs off of and I don't think Robert's will be any different. I have an account on Training Peaks. Robert and I will use this as an interface for my workouts prior to and after with results from the garmin 705 entered.
I chose Robert as a coach based on his education, dedication to be involved on a daily basis, and his local involvement in Cyclo Vets. He lives here in San Diego and is very accesible as far as coaching questions and conversations go. I'm looking forward to this next step. I've been feeling great lately on the bike and I think coaching in preparation for next year will be a great thing. My goals and Robert's are similar in that he is not only coaching, but teaching the methods of training program development and nutritional information.
So, now you know. My unfair advantage has been revealed!
I chose Robert as a coach based on his education, dedication to be involved on a daily basis, and his local involvement in Cyclo Vets. He lives here in San Diego and is very accesible as far as coaching questions and conversations go. I'm looking forward to this next step. I've been feeling great lately on the bike and I think coaching in preparation for next year will be a great thing. My goals and Robert's are similar in that he is not only coaching, but teaching the methods of training program development and nutritional information.
So, now you know. My unfair advantage has been revealed!
Monday, October 26, 2009
Excellent Ride Today - 60 Miles
Did a 60 mile easy paced ride this am. This was probably the first planned and executed easy ride. I figured this was in order after the Ranchos Ride on Saturday. I kept my heart rate down below the 80% of max for most of the ride and only his zone 5 for two minutes out of the three hour plus trek.
Did have a Pit Bull try to attack me out on Bandy Canyon Road, prior to reaching San Pasqual Valley Road. Once on San Pasqual and heading up 78 into Ramona, I hit 20 mph head winds due to the light santa ana winds coming in from the desert.
Concentrated on eating enough and drinking. Took a couple bars and some "sports beans". I ate one bar, sports beans and four bottles of water/poweraide. Couldn't get myself to eat that second bar. I need to get some gel or gu. The first bar was okay, but I just couldn't get a second bar down.
Did the easy ride in an attempt to let my body burn fat, as opposed to burning carbs that I was intaking. By keeping my heart rate down, I should be able to get this last 5-7 pounds off. I'm trying to get down to 180. Cheers.
Sunday, October 25, 2009
Ranchos Ride Today
Went out on the Ranchos Saturday Ride today. Very challenging ride. I showed 4400' of climbing @ 60 miles, averaging 18mph. Went up Lake Wholford climb and Cole Grade. Although I have been up Lake Wholdford before, Cole Grade was new to me. New climbs in the club environment are always very challenging as I don't know where the top of the hill is. Pacing is pretty challenging for this reason. I was able to do pretty well. This ride was a quicker pace than 2 weeks ago when I initially went with Ranchos. I was probably 6 or 7th to the top, but within a couple hundred yards. Regroup at the top and waited for the back end for 5 mins or so. Continued on to Lilac and then took a right on Circle R, then left on Champagne and back to the mall. Most of the group took a right on Circle R to do 80 plus miles. This was a little more than I wanted to do, especially at that pace, so I took a left with a few other riders and headed back to the mall.
These rides are pretty epic by exertion standards. The ride two weeks ago was 110% effort that left me cramping at the end of the ride. I avoided that today by just riding my ride at my pace. Two weeks ago, I was up front all day and felt the urge to hammer every hill with the faster guys. I had never cramped before on a ride. I attribute it to exertion levels. Today's ride was a 90% ride. I backed off a little today, as I was feeling drained after the last outting with Ranchos. I do find their rides similar to how I felt earlier this year when I started riding with NCCC. It's good to get out of my comfort zone every once in awhile, so right now I'll try to ride with them every other week.
I've been re-evaluating goals all the time, trying to get a realistic set of goals that will carry me to the final result, of something epic. Lately, I've been thinking of a road racing schedule next year with the mountain bike race in Prescott as well. Of course, this is more of a journey than a destination, so my daily and weekly rides are definite medicine for this biking desease that I seem to have. Taking sunday off to relax and do a longer ride on Monday.
These rides are pretty epic by exertion standards. The ride two weeks ago was 110% effort that left me cramping at the end of the ride. I avoided that today by just riding my ride at my pace. Two weeks ago, I was up front all day and felt the urge to hammer every hill with the faster guys. I had never cramped before on a ride. I attribute it to exertion levels. Today's ride was a 90% ride. I backed off a little today, as I was feeling drained after the last outting with Ranchos. I do find their rides similar to how I felt earlier this year when I started riding with NCCC. It's good to get out of my comfort zone every once in awhile, so right now I'll try to ride with them every other week.
I've been re-evaluating goals all the time, trying to get a realistic set of goals that will carry me to the final result, of something epic. Lately, I've been thinking of a road racing schedule next year with the mountain bike race in Prescott as well. Of course, this is more of a journey than a destination, so my daily and weekly rides are definite medicine for this biking desease that I seem to have. Taking sunday off to relax and do a longer ride on Monday.
Friday, October 23, 2009
Race Across the Sky
Went and saw "Race Across the Sky" last night. It's a documentary on the Leadville 100 MTB race. 10k elevation at Leadville, 14k of climbing and 100 miles on a mountain bike. It was a good show. I was expecting a little more of regular people's stories instead of Lance, but Lance is what sells. From the looks of the show, Lance must've had a motorcycle next to him or right behind him with a camera for all 100 miles. The race is definitely grueling. Lots of climbing, but mostly double track. As a matter of fact I didn't see any single track during the film.
Anyway, a good show none the less. When you're into biking as much as I am, you could sit and watch a slide show and be entertained if it was about biking. I can't say that I have any aspirations to do this race, but I am doing the Whiskey Off Road Race in Prescott, AZ next year. The Whiskey has some double track during it's 50 miles, but has a lot of single track, which is what I like. Elevation is much lower in Prescott (5200') than Leadville, so I can see the difficulties with the Leadville vs Prescott. Lance made a comment during the file that "once you blow, there is no recovery above ten thousand feet". This has got to be true.
Short one, gotta run, I mean ride!
Anyway, a good show none the less. When you're into biking as much as I am, you could sit and watch a slide show and be entertained if it was about biking. I can't say that I have any aspirations to do this race, but I am doing the Whiskey Off Road Race in Prescott, AZ next year. The Whiskey has some double track during it's 50 miles, but has a lot of single track, which is what I like. Elevation is much lower in Prescott (5200') than Leadville, so I can see the difficulties with the Leadville vs Prescott. Lance made a comment during the file that "once you blow, there is no recovery above ten thousand feet". This has got to be true.
Short one, gotta run, I mean ride!
Sunday, October 18, 2009
East County Ride w/ Cyclo-Vets
Went out to Rancho San Diego this morning to ride with Cyclo-Vets. I've been in the mood to try something new lately and looking at different groups to see where I'm at fitness-wise. This ride was a little different than anything I've done on a bike. It was a structured workout day. Interval training mixed in with what Rob called the "Anarchy" portion of the ride towards the end. We've all read about interval training, and I must have 5 books that talk about it, but it's pretty hard to go out and practice what you read until you ride with a group that specifically does the workouts. This time of year the group was working on strenth training. While climbing, we were doing intervals that would keep us between 50 and 60 rpm, while keeping our heart-rate below 80% max (my max is 188 observed). Next section was one-leg climbs. I wasn't too sure if we were sticking to the 80% rule and rpm, I was having a challenge of a time riding with one foot clicked in, then switching to the other foot on a narrow road. Once to the top of the hill (approx 3k of climbing), we re-grouped and headed off for the "Anarchy" section. This was remniscent of the Ranchos ride last weekend. All out descent and sprints on the flats. It was a good workout and I felt comfortable with the riders that I was grouped with. I think they were all very competent. We took a break at Starbucks for about 30 mins and then out for a 18 mile loop (normal pace ride). Only a small group did this last 18 miles, as the orginal group seemed huge to me. Back up to the hills for a good climb, then a descent back down to the start/finish. I had plenty of energy and felt good all day. No bonking or legs hurting. I've been impressed with my fitness improvments for quite awhile now.
I can see where the structured ride will definitely make for improvement on the bike. I have been focusing on building miles for a long time now and I think the structured training will do me good. The only negative side of this ride was the location. Driving down to Rancho California every Sunday is quite a stretch. I think I can incorporate this training into my own rides with their group ride a couple times/month.
So, total mileage today was 60. Although I know that my Garmin is off when it comes to calories, it was at 3800 for the day. A good exertion day.
I can see where the structured ride will definitely make for improvement on the bike. I have been focusing on building miles for a long time now and I think the structured training will do me good. The only negative side of this ride was the location. Driving down to Rancho California every Sunday is quite a stretch. I think I can incorporate this training into my own rides with their group ride a couple times/month.
So, total mileage today was 60. Although I know that my Garmin is off when it comes to calories, it was at 3800 for the day. A good exertion day.
Tuesday, October 13, 2009
Palomar Mountain
I had nothing big planned at work on Monday (Columbus Day), so I thought it a good day to take one of those longer rides. I wanted to incorporate Palomar into my ride, but didn't want to drive over to the hill, then ride up and down and drive home. I planned a route that would take me from my house, in Poway, through Escondido and Valley Center by Harrah's casino and up to Palomar Mountain. The route would take me up Lake Wohlford Road, which was my demise about seven years ago on a ride with Ranchos Cycle Club.
I left the house @ 7:15AM and made it to the top of Palomar at 10:20. No speed records were set, based on the fact that I was planning on 80 miles with 8500 feet of climbing. I made it up the mountain to find fog and cold. It was so cold that I had to stop a couple times on the way down the hill to warm up. I figured it would be cold when I left the house, so good thing I brought the ear and arm warmers. Still left my legs freezing on the way down, but it was very pleasant to be getting warmer on a 13 mile descent as I went from 5000+ elevation back down to near sea level.
The roads getting over to Palomar are terrible as far as traffic is concerned. Single lane with bumpy roads and not a big bike lane if any. The climbing was a good workout, but I would definitely change the route next time.
The first time going 80 miles was okay. I felt good until the last 5 or so miles. My legs were just sapped. I averaged 15mph, which isn't too bad considering the climbing. It took 5:22 to complete the ride. I would like to think that if I had done a 100 miles with half the climbing I could have completed in 5 hours total. I think this is reasonable all things considered.
Anyway, the new Felt frame is all together with the Shimano Ultegra. It's a nice bike. I am selling it, as I don't have use for two nice bikes. It was hard enough to get the Trek dialed in, I don't want to go through that again. I actually think the Felt frame is better looking than the Trek. One of the main reasons I'm not going to switch all my Campy stuff over, is the Trek is Made in the USA, but the Felt is made in Taiwan. It's the small things right. Here's a picture of the Felt. It is already sold to one of the guys in the NCCC group.
I left the house @ 7:15AM and made it to the top of Palomar at 10:20. No speed records were set, based on the fact that I was planning on 80 miles with 8500 feet of climbing. I made it up the mountain to find fog and cold. It was so cold that I had to stop a couple times on the way down the hill to warm up. I figured it would be cold when I left the house, so good thing I brought the ear and arm warmers. Still left my legs freezing on the way down, but it was very pleasant to be getting warmer on a 13 mile descent as I went from 5000+ elevation back down to near sea level.
The roads getting over to Palomar are terrible as far as traffic is concerned. Single lane with bumpy roads and not a big bike lane if any. The climbing was a good workout, but I would definitely change the route next time.
The first time going 80 miles was okay. I felt good until the last 5 or so miles. My legs were just sapped. I averaged 15mph, which isn't too bad considering the climbing. It took 5:22 to complete the ride. I would like to think that if I had done a 100 miles with half the climbing I could have completed in 5 hours total. I think this is reasonable all things considered.
Anyway, the new Felt frame is all together with the Shimano Ultegra. It's a nice bike. I am selling it, as I don't have use for two nice bikes. It was hard enough to get the Trek dialed in, I don't want to go through that again. I actually think the Felt frame is better looking than the Trek. One of the main reasons I'm not going to switch all my Campy stuff over, is the Trek is Made in the USA, but the Felt is made in Taiwan. It's the small things right. Here's a picture of the Felt. It is already sold to one of the guys in the NCCC group.
Saturday, October 10, 2009
Tried Something Different Today
Since Joe and Chip of NCCC were off doing other things this weekend, I decided to try a ride with Ranchos Cycle Club here in San Diego. Their ride starts pretty close to my house, so it's convinient. I rode or tried to ride with Ranchos about 7 or 8 years ago. It wasn't pretty. I was dropped on the first climb (Lake Wohlford Road). They were kind enough to wait at the top, but I was done. I couldn't believe how fast they were climbing. I had pretty good strength, but no stamina to climb continuously fast. One of my goals since I started riding again last year was to get in good enough shape to ride with these guys and be able to keep up. My rides with NCCC are great and they have pushed me to my current level of fitness, but I knen that Ranchos were just a faster group. I thought today would be a good day to try a ride with them, considering I'm in the best shape of my life.
It's a strange feeling to be the "new guy" at the group ride. Not knowing what to expect, I had a little anxiety. I kinda stick out in the parking lot before the start. Everyone notices that I'm riding a brand new Trek Madone and how did I get Campy Record on it? And how are those Record brakes gold lettered? There's always a guy that shows up on fancy equipment and can't ride worth a turd. I didn't want to be that guy. I was modest and explained how this was my first time out with that one exception along time ago and off we went.
I knew the route fairly well from riding with NCCC and had been on it a few times before. The first hill was Jesmond Dene about 12 miles from the start. I stayed mid pack and waited to see what was going to happen. To my surprise, people were falling off the sides and I was still in the front 4 with the top of the hill in sight. A couple guys stood up and started to hammer to the top. I didn't feel it appropriate to be the first one to the top of the first hill on the first ride with the club, so I stayed in the saddle and rode over the top as the third guy. I was pleasantly surprised that I could keep up with these guys, let alone get to the top of any hill in the front group. The next hill was West Lilac, a 5% climb of some distance. Once again I was up front and able to crest the hill as the third guy again. This continued and eventually, I was able to lead some hills or top in second place. These guys were moving at a pretty good pace. The average was about 2mph faster than NCCC with 57 miles.
Overall, it was great, as these guys pushed me harder than ever. Kinda like when I first started riding with NCCC. I felt spent every Saturday after the ride. Same thing today. I will continue to ride with NCCC and fit in a few rides with Ranchos over the next few months. Maybe that will change in the future.
Who woulda thunk that I could go hammer with the front of Ranchos! Pretty happy and ready to keep my fitness moving onward and upward. Cheers.
It's a strange feeling to be the "new guy" at the group ride. Not knowing what to expect, I had a little anxiety. I kinda stick out in the parking lot before the start. Everyone notices that I'm riding a brand new Trek Madone and how did I get Campy Record on it? And how are those Record brakes gold lettered? There's always a guy that shows up on fancy equipment and can't ride worth a turd. I didn't want to be that guy. I was modest and explained how this was my first time out with that one exception along time ago and off we went.
I knew the route fairly well from riding with NCCC and had been on it a few times before. The first hill was Jesmond Dene about 12 miles from the start. I stayed mid pack and waited to see what was going to happen. To my surprise, people were falling off the sides and I was still in the front 4 with the top of the hill in sight. A couple guys stood up and started to hammer to the top. I didn't feel it appropriate to be the first one to the top of the first hill on the first ride with the club, so I stayed in the saddle and rode over the top as the third guy. I was pleasantly surprised that I could keep up with these guys, let alone get to the top of any hill in the front group. The next hill was West Lilac, a 5% climb of some distance. Once again I was up front and able to crest the hill as the third guy again. This continued and eventually, I was able to lead some hills or top in second place. These guys were moving at a pretty good pace. The average was about 2mph faster than NCCC with 57 miles.
Overall, it was great, as these guys pushed me harder than ever. Kinda like when I first started riding with NCCC. I felt spent every Saturday after the ride. Same thing today. I will continue to ride with NCCC and fit in a few rides with Ranchos over the next few months. Maybe that will change in the future.
Who woulda thunk that I could go hammer with the front of Ranchos! Pretty happy and ready to keep my fitness moving onward and upward. Cheers.
Monday, October 5, 2009
Tour de Poway
Did the metric century yesterday, Tour de Poway. Pretty good ride 4000' of climbing, 62 miles. It's a lot of terrain that I have been riding on a regular basis in the last month preparing for it. A couple guys from my regular ride group got together for the ride. It was great fun. Here's my observations on my performance over the last few months.
I haven't lost any more weight, still hovering between 188-192. My fitness has gotten much better on the bike. I seem to have more strength on the hills than all of the guys I ride with on a regular basis. It atleast appears to be so, maybe they are slacking off or something. I just visualize these guys behind me at the bottom of the hill and by the time I get to the top, they are gone. I sit up and soft pedal to wait for them. I don't do this on every hill, but can on most when I want. You have to remember that these are guys that I couldn't keep up with about 4-5 months ago. I'm still making progress every week, just from riding more than I used to. I am averaging 150 miles per week. It's actually pretty hard to do that much mileage when you figure in my work schedule and one or two mountain bike rides per week. I would say that one mtb ride per week is all I've been doing the last few weeks.
Anyway, point being, I'm not going to change much of what I'm doing for training until I really plateau. My goals are still something epic, but I have come to realize, just as we are all taught at some point, to make realistic goals. At this point, weekly rides and preparing for a century are where I'm focusing my energy. I would like to do a century in 5 hours with a good group of guys. I figure it is very feasible. 20mph for 5 hours is very realistic with a good group.
Should have a couple good pics from the Tour de Poway in the next week or so. Meanwhile, here's a pic Inna, myself and the new ride.
Wednesday, September 30, 2009
Busy, Busy, Busy
Been a busy few weeks. My brother's been in town, works been very busy, which is a good thing. Bought a new car last weekend (BMW M Coupe). Through all of this, I have still been riding on a regular basis, just not as many miles as I'd like.
The Madone is all dialed in now with all Campy Record on it. It was pretty finicky to get everythinig just right. I had to order a new front derauiller since my old one had a different downtube size. So much for the swap of parts from the broken frame to the new one. I ended up spending about $800 in parts, but it's well worth it. A unique bike to say the least.
Great mountain bike ride this evening. Two loops around the local TW. One clockwise, the other counterclockwise. These loops have gotten easier, as mentioned in the first post. I did switch to a 32 from a 34 rear cogset. I have seen pretty good improvement in my strength since this change. I didn't think that the change would be significant, but it was a huge difference the first couple times out.
I am doing the Tour de Poway this Sunday. A few guys from North County Cycle Club are joining me to do the metric century. I would've actually preferred the regular century, but others want to do the shorter one, so we'll all stick together. Something like 5800 feet of climbing. Should be a hoot. Hopefully we'll get some good pics to post up.
Haven't had much time to think about the final destination, but just keeping busy and putting in the miles to prepare for whats on the horizon.
The Madone is all dialed in now with all Campy Record on it. It was pretty finicky to get everythinig just right. I had to order a new front derauiller since my old one had a different downtube size. So much for the swap of parts from the broken frame to the new one. I ended up spending about $800 in parts, but it's well worth it. A unique bike to say the least.
Great mountain bike ride this evening. Two loops around the local TW. One clockwise, the other counterclockwise. These loops have gotten easier, as mentioned in the first post. I did switch to a 32 from a 34 rear cogset. I have seen pretty good improvement in my strength since this change. I didn't think that the change would be significant, but it was a huge difference the first couple times out.
I am doing the Tour de Poway this Sunday. A few guys from North County Cycle Club are joining me to do the metric century. I would've actually preferred the regular century, but others want to do the shorter one, so we'll all stick together. Something like 5800 feet of climbing. Should be a hoot. Hopefully we'll get some good pics to post up.
Haven't had much time to think about the final destination, but just keeping busy and putting in the miles to prepare for whats on the horizon.
Sunday, September 20, 2009
A week like this past one will make one wonder how they could possible have enough time to get a few regular rides in, let alone something epic. Really busy flying, but did manage a ride this morning (Sunday) with Chip. Just 40 miles at a 15.1 average. Pretty slow, but Chip had already done a hard ride on Saturday. This week shouldn't be so hectic and can get back to getting creative.
Wednesday, September 16, 2009
A busy week at work, so not much thoughts to put down. This was just sent to me by a buddy of mine, Jim Rench.
http://raceacrossthesky.com/
Pretty amazing race, can you imagine running this same course? That's what friend of my brother's did. I can't imagine running 100 miles, but he did. Great balls of fire Ken.
Anyway, I'm planning on racing the Whiskey Off Road, a fifty mile mountain bike race in Prescott, AZ. It's a lot more technical than the Leadville 100 and not so far away. Maybe in a couple years I'll do the Leadville race.
Be back soon. It's a great day for flyin!
http://raceacrossthesky.com/
Pretty amazing race, can you imagine running this same course? That's what friend of my brother's did. I can't imagine running 100 miles, but he did. Great balls of fire Ken.
Anyway, I'm planning on racing the Whiskey Off Road, a fifty mile mountain bike race in Prescott, AZ. It's a lot more technical than the Leadville 100 and not so far away. Maybe in a couple years I'll do the Leadville race.
Be back soon. It's a great day for flyin!
Sunday, September 13, 2009
Had a great ride this morning. Headed up Poway Road into Ramona, then out Highland Valley to 78. Back West on Del Dios through Rancho Santa Fe and back home on Camino Del Sur & Camino Del Norte. It was just over 60 miles. Pretty similar to the Tour de Poway Metric Century ride that I will be doing with NCCC at the beginning of October. I was riding solo and managed a 17.0 mph average. Spent a lot of time thinking about this EPIC ride thing.
Would have to average almost this pace for 400 miles to qualify for the RAAM. Now, I had 4800 feet of climbing in today's ride. Still doesn't seem reasonable to me at this point. One things for sure. I really enjoy being on the bike, solo or with a group.
I took two bottles with Gatorade and water and two bars. Probably not enough food or drink. I was planning on hitting a 7/11 or something, but passed up am/pm at the 15 crossing by Lake Hodges and that was the last one that I saw. I didn't bonk on the way back, but probably couldn't have done too much more climbing with much energy. I passed quite a few solo and double riders today. I usually catch everyone on the hills. Great feeling.
Anyway, I have a busy week at work coming up. Hopefully, I will get a few rides in. Time change this week as well. That should be good for getting up early to go ride. Talk soon.
Saturday, September 12, 2009
Well, here's what I have come up with so far as the Epic thing goes. I'm thinking of the Race Across the West which is a shorter version of the famous RAAM (Race Across America). In order to compete in this race, I will need to qualify. This consists of completing a 24 hour bicycle endurance event. I will have to ride atleast 400 miles in 24 hours. I figured that out to be an average of 16.66 mph for 24 hours. That's pretty quick. My usual group rides around so cal (very hilly) are in the 17-18 mph range. I would assume that most of these qualifiers are of the flatter than so cal type. I'll have to do a little more research on this. I can't imagine averaging almost 17mph in hilly terrain. There is no drafting allowed so you are alone in the wind for the duration of the event. Almost sounds like an aero bike would be neccesary for the flat lands.
I'm still in the thinking about this stage, but a tentative plan if I choose to do this would be to qualify in Spring of 2010 and either race in June of 2010 or 2011. Once qualified, I can race within three years.
I've thought about many other options, including local bike races (club criterium races, etc). Although challenging, they really don't fit the "Epic" definition by my standards. I'm a very goal oriented person, so something that would be as much mental as physical is probably where I'm headed with this.
That should give me plenty to sleep on tonite.
I'm still in the thinking about this stage, but a tentative plan if I choose to do this would be to qualify in Spring of 2010 and either race in June of 2010 or 2011. Once qualified, I can race within three years.
I've thought about many other options, including local bike races (club criterium races, etc). Although challenging, they really don't fit the "Epic" definition by my standards. I'm a very goal oriented person, so something that would be as much mental as physical is probably where I'm headed with this.
That should give me plenty to sleep on tonite.
Friday, September 11, 2009
Taking a day off the bike. I did pick up my Trek from the bike shop. They had swapped over all of the Campagnolo Record parts off of my Cannondale (the Black Lightning came to quick demise a few weeks ago on a ride in Ramona). I'm planning on 80 miles tomorrow, so I will atleast take the Trek out this evening around the neighborhood to make sure everything is set up properly. I've been riding the Trek for a few weeks with Shimano Ultegra on it. What a difference the Campy makes. It was hard to pinpoint when I first got the Trek. But since the Campy is back on it, it feels so much more responsive on the cranks. I guess that old saying "You get what you pay for" is true in this case. I've always liked to have unique things, thus the Cannondale Black Lightning, #4 out of 300. When I got the Trek, I decided that I would buy the Madone 5.2 instead of the 6.9. Same frame as the 6.9 (159g heavier), just cheaper parts (Shimano Ultegra). Since I knew that I would be putting the Campy Record, I thought it would be a great chance to have something unique again. The only way to get a Trek Madone with Campy on it is to order it through Trek's Project One custom order program($10k +). So, it's all done and the bike looks great and rides great. I'll be riding it over to the group ride in the am, do the ride, then ride home. Should be around 85 miles or so. The Garmin 705 will keep track of my progress. I'll post up some pics of the bike and try to import a few of my rides from the Garmin.
September 11, 2001
Eighth anniversary of the September 11th attacks. September 11th was definitely one of those days that you will always remember where you were and what you were doing. I had gotten up early, 5:00am West Coast Time. I had a phone appointment with an interview prep service. I had lined up an interview with Southwest Airlines and was set to go over a mock interview on the phone. I turned on the news when I got up just in time to see the second plane fly into the tower. For obvious reasons, I cancelled the interview prep and stayed glued to the tv. Daniel did go to school that day, but not before he watched both of the towers fall.
I'll be taking a moment of silence today to remember the fallen. RIP.
I'll be taking a moment of silence today to remember the fallen. RIP.
Thursday, September 10, 2009
MTB Ride Tonite:
Just a one hour tour of my favorite riding place, Ted Williams. I usually warm up for one 35 minute loop, but had a guy behind me coming down the single track, so I pushed it on my warm up lap to stay in front of him. Just killed the second loop and third was non-existent.
I've found that as my performance level has risen, a good warm up is absolutely neccesary. This didn't use to be the case. I could unload my bike, hit the trail as hard as I wanted and maintain my usual level of exertion. This definitely changes as your fitness level goes up. Twenty minute minimum warm up.
The guy behind me eventually passed me after one of the steepest climbs and proceeded to spank me up the rest of my warm up loop. He was one of those twiggy types that probably weighed in at 150 lbs. I've seen him out there a few times, definitely a racer. See, there's always someone quicker.
Just a one hour tour of my favorite riding place, Ted Williams. I usually warm up for one 35 minute loop, but had a guy behind me coming down the single track, so I pushed it on my warm up lap to stay in front of him. Just killed the second loop and third was non-existent.
I've found that as my performance level has risen, a good warm up is absolutely neccesary. This didn't use to be the case. I could unload my bike, hit the trail as hard as I wanted and maintain my usual level of exertion. This definitely changes as your fitness level goes up. Twenty minute minimum warm up.
The guy behind me eventually passed me after one of the steepest climbs and proceeded to spank me up the rest of my warm up loop. He was one of those twiggy types that probably weighed in at 150 lbs. I've seen him out there a few times, definitely a racer. See, there's always someone quicker.
The Beginning....
About one year ago I decided that it was time to get back in shape. When I graduated college in 94' I weighed in at a hefty 255#. I had bought a Bridgestone Mountain Bike from a bike shop in Prescott, AZ just before I graduated and moved back to San Diego. When I got to San Diego I started riding up behind our house in a natural area that I still ride to this day. It was pretty rough going. Mountain bikes didn't have the gearing that they have today and I was pretty out of shape, both physically and aerobically. I had never been involved in physical fitness as a kid. I played a year of football and baseball when I was younger, but fitness wasn't a priority. It took about 4 months to lose 55#s. I cut out every bit of fat in my diet. Didn't care how many carbs and didn't know anything about protein at the time. I lost weight so quick. Since I cut out all of the fat, I started to get dry skin, my hair was dry. All kinds of strange stuff. But I felt great out riding my Bridgestone up this hill from our house to an old WWII lookout to the Pacific. I can remember being able to ride up that trail non-stop in 17:30 minutes. I was 205# and was feeling great. Not long after that my career got going. Being a pilot, I moved all over the country. I was what you would call an aviation whore (excuse my language). If I could build more flight time and fly bigger planes and eventually work for a major airline, I would've sold my soul. As to be expected, my exercise and healthy (not really) eating habits went away pretty quick. I managed to get back on my bike again in the late 90's and early 2000's. I bought a road bike back in 96 and rode for a 1000 or so miles
. But, being a pilot and staying or getting in optimal shape just wasn't in the cards for me. Fast forward to right now, September 2009.I did manage to keep my career moving and get back in shape. I opened up Jet Aeronautical, LLC, a corporate pilot training facility in San Diego, in 2005. One year ago, I finally got to a point where I could manage the business, family and dedicate time to getting back on my bike. Although I had been getting out of shape for a number of years, I always knew how to get back in shape, I just needed the motivation and the opportunity.
Being off your bike for long periods means lots of pain when you get back on usually. I still ride the same trails that I did back in 94. So letting my weight get back up to 235 + was gona cost me when I went back to the trail behind the house. I live a couple miles from that old house now, but still ride that trail. I still have my Bridgestone, but ride a Turner Flux off road now. My Bridgestone became a classic soon after I bought it, as Bridgestone no longer imports bicycles to the US. I've dedicated quite a bit of time to riding during the last year. Road and Mountain bikes. That hill behind the house now takes 12:30 on a warm up. I've got my weight back down in the 180s. I quit checking weight now and am more concerned with body fat. My fitness level is so far above anything I've ever seen in my life. I ride my road bike with North County Cycle Club every Saturday. I've went from not being able to keep up to being able to lead the ride when I want(I hope those guys don't read this). Anyway, it's an amazing feeling when you get in good shape. Maybe not that special for someone who has been athletically inclined their whole life, but for someone like me, it's awesome. That's where I'm at today. I'm happy with myself, mentally and physically. My family is great. My priorities have always been family first and I won't be shy about saying that my wife, Inna, is spectacular. Our son, Daniel, is an amazing individual. I live a gifted life when it comes to my immediate family.
So, I find myself secure with family, secure with my business(sometimes) and looking to push myself. My family and business have always caused me to push my hardest. Not saying I don't have a lot of work left with family and business, just that I have a desire to seek something additional now.
What does epic really mean? At this point in my life it's going to be physical. I've checked quite a few boxes along the way, including flying jets, racing cars, riding dirt bikes, etc. So, I'm really looking for something epic, not just exciting. I haven't decided what it is yet, but I'm going to start preparing for it. I've got a cou
ple of century rides on the calendar, a double century next March and the Whiskey Off Road MTB race in Prescott, AZ April 2010. What am I preparing for? Maybe the RAW or RAAM. I'm not sure yet. Race Across the West seems pretty reasonable to me. Probably not to most. It's a 1000 miles from Oceanside, CA to Taos, NM in under 92 hours. Race Across America is extreme. 3000+ miles from Oceanside to Annapolis, MD in under 10 days. Just thoughts at this point, but I'm researching and wanted to get my thoughts down, so I have something to look back on to keep things going straight. Thanks for following. Your comments are always appreciated. Coming next..... My inspirations!
Wednesday, September 9, 2009
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