Do Something Epic

2011-09-14T14:54:00.003-07:00

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another test

2011-09-14T14:54:00.001-07:00

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2011-08-29T12:18:00.000-07:00

Riding Prescott!!!

2011-08-29T11:21:00.000-07:00

Took off on my second day on my own again. I wanted to head northwest out towards Williamson Valley, then branch off from there. I was thinking I would be able to get about 20 miles out and then head sw and make a turn nw and come back via the Camp Wood area. Didn't quite work out that way. I headed out on 124, then thinking 705 would get me where I wanted to go. Not! 705 was blocked off and I had to turn back and hit another trail heading sw. I was heading off in the wrong direction for my plan. I didn't see a trail number on my trail, but it was such well traveled double track, I was comfortable continuing on. As it turns out, it was 65A, which eventually brought me down to 260, where I went the wrong way on before I hit another closed gate, turned back and ended up on Tonto road to the highway between Skull Valley and Prescott. Here's some pics!

Prescott Vacation!

2011-08-24T19:17:00.000-07:00

So we came up to Prescott on Sunday. Came up to drop Daniel off at Embry-Riddle Aeronautical University for his first year of Aerospace Engineering. We have been coming up here for atleast seven years on vacation. We love it up here. So much to do here with the hiking, moutain biking, motorcycling, etc. We dropped Daniel at the university on Monday and haven't seen much of him since. We are a couple miles away in the Point of Rocks campground.

We have been keeping pretty busy. Inna has been able to go hiking in the mornings with some family friends and I have been able to get away on the XR to do some trail riding.

Tuesday I headed out towards Crown King going past Lynx Lake to start the ride. Cool ride up some backroads. Was about half way to Crown King when the rear end started sliding one way, then the other. Felt like a flat. Yep, indeed. 3" spike in the tire. I don't carry tire changing stuff, so it was a ride it out kinda thing. The trails weren't too bad, but alot of uphill and turns on the way back to Prescott. It was 20 miles on the flat. Thank god for rim locks. Kept the tire in place for sure. Also split the tire at each side of the sidwall on top of the rim lock. I knew it was going to kill the tire so no biggie. The last couple miles were on pavement, that was a little sketchy.

Inna came and picked me up in the truck and we headed out to Star Island Motorsports in Prescott Valley (formerly Hales Motors in Prescott). I had already called them and they had a Dunlop D-606 in stock and got it mounted up while I waited. Great service and prices. Not one store in San Diego had this tire in stock when I got it back in April. Anyway, got the tire on rode back to our campsite. Going North tomorrow.

Nice Shot from the Top of Devil's Slide looking West.

2011-03-28T11:11:00.001-07:00

Probably the best desert shot I've ever taken. Looks like an add for the XR 650R!

Two Wheels.

2011-03-28T11:02:00.001-07:00

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2011-02-25T19:08:00.000-08:00

Here's a pic of the latest adventure machine. Just picked it up last night. I decided that my KTM 300XC, while probably the best bike in the world for trail riding, is probably one of the worst bikes for the wide open desert and open roads. Although the KTM was built to conquer the trails of Northern Arizona, I only used it up in Prescott 4 times over the last 4 years. Seeing as how many projects I have going right now and they all seem to be ongoing, I decided best to part ways clean with the 300 and get something that I could use more often.

Enter the XR 650 R. I have been toying with the idea of buying something that could be street plated and be a little dual sport and a lot desert. Something that I could use at least once a week, even if it meant driving it to work and back one day a week on the back roads. I've been researching bikes that would fit the bill over the last couple months. I finally came to the conclusion to get rid of the 300 before I could get anything new. I listed the 300 for sale on Tuesday evening this week and it was sold 12 hours later to a guy here in San Diego. Mixed emotions selling the KTM. I loved the bike when I was using it for what it was designed for, but I had been going out to the southwest deserts which are wide open for the most part. The 300XC is a purpose built bike for tight terrain that is only a 5 speed. Top speed was measured a few weeks ago with my phone gps at 77mph. The XR 650 R is a world renowned desert racing machine. It has won the Baja 1000 more than any other bike and is wicked fast and stable when set up right. Key words, set up right!

My goal was to buy a low hours 650 that was already set up with most of the aftermarket parts that I wanted. Many of these bikes that I saw advertised all had pretty much the same set up. They were all bought in socal and taken to Precision Concepts shop to do suspension and motor mods that would be similar to the XR 650's that have been winning baja for so many years. I found one that had one more mod than all the others and it was up in the Temecula/Murrieta area. It had all the mods that I wanted plus the HRC Power Kit. This is an "internal" motor kit, adding a different cam, piston, cam sprocket and chain, in addition to all of the carb and intake mods. The HRC kit adds 10 hp to an already powerful bike, putting out approx. high 40's hp stock. cont.......

2011-02-25T12:27:00.001-08:00

Test text

2011-02-21T21:51:00.000-08:00

Nice Road Ride This AM.

2011-02-04T16:13:00.001-08:00

Went out for a great Road Bike Ride this AM. Started a little late (9:30), but got in 45 miles and still felt good afterward. Did one of my usual loops without too much climbing. Only 2000' of climbing. Can actually tell that my legs and lungs are getting back into shape. Been stayin off the scale, cause I really don't want to know what I weigh. I know I'm getting back into pretty good shape and my body composition is changing for sure. I would guess my weight is around 207. Optimally, 195 gets me back to really good shape. Funny thing, last year when I was 185 (which was really hard to achieve and maintain), I noticed that I had lost some strength, as opposed to 195. Figured this out when I'd hop on my mountain bike. Just didn't have the strength in the same way that I used to. I had plenty of stamina, which is what road biking does for you. Mountain biking has a way of taking you anaerobic really quick and unexpectedly. Road biking is just the opposite, where you usually know the hills and plan accordingly. Mountain biking can throw you for a loop with a rut or something while climbing and get you out of your zone really quick.

Anyway, my ride today felt great and got me feeling good about my road bike again. I've been trying to stay away from it and get back into shape with just the mountain bike, but it seems almost impossible. I know the time factor has something to do with it as well. When I'm out riding mountain bikes by myself, a 2 hour ride seems like forever, while on the road 2 hours seems like not enough. So, it's probably fair to say that just the time put in, road vs mtb is a big factor in road biking showing more results than mountain biking.

Still riding the Trek with Campy. The Garmin 705 is working great. I did get a new droid x and have an app that's been working great for mountain biking, giving av speed, elev gain, calories, etc. I took it with me today to compare it's accuracy with the Garmin, but for some reason it didn't start tracking until 14 miles into the ride. Strange, hasn't happened on the mtb on 6 rides yet.

Looks like Daniel and I are heading out to do some motorcycling at the desert tomorrow. We are going to Ocotillo probably. Daniel has been training for an Olympic triathlon in April, so he's been doing quite a bit of working out, running, riding and swimming. He's actually in really good shape and should do pretty well on his tri. I'll keep this updated with his training and results.

Mountain Biking Riding this week....

2011-01-30T16:31:00.001-08:00

Was able to get in 5 rides this week ending today. Most have been over at Ted Williams, which is my regular ride. Yesterday, I was able to hook up with the guys above. Eric, Kevin, Mike and Thomas. Met Eric a few months ago out on the trail and have been out with his group a couple times now. Great group to ride with. Everyone is in pretty good shape and low key.

Can finally feel my legs and lungs coming back. It's taken awhile and losing a month and a half when my frame was broken has set me back a little. Still carrying around 20#'s extra. Once I lose the weight, my fitness and strength will be right on.

As far as the bike goes, it's all dialed in since the rebuild. I have had a "chain-suck" problem on both rides with the group. Seems everytime I ride with them, it's lots a water. When I'm on my own, somehow I miss the water, there's usually very little if any at TW. Anyway, once the chain gets contaminated with water and dirt, the small chainring up front holds on to the chain and stops everything. I guess this due to the age of the drivetrain. It's all original, so it's going on six years old. Chain and drives have always been kept very clean and I never have this problem on a dry ride, so I'm thinking it's the combination of moisture, dirt and a worn chain ring. Simple enough to order up a new small chain ring, it's the only one with any real wear on it, although I will put a new chain on it at the same time. Well, maybe a new crankset with chainrings......

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2011-01-08T20:24:00.001-08:00

Anaheim One. 2011.

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Chelsea King Loop - Road Bike

2011-01-06T21:16:00.001-08:00

Went and did a road ride this morning. Just couldn't resist the urge. Felt great, I've got pretty good stamina in my legs, but no snap to em. Heart Rate is considerable lower than before. Max I saw today was high 150s. I used to see 170 all the time on a considerable ride. Ride ended up being 44 miles/2500' of climbing/average speed 16.0. Really had a good ride overall. Could be more road rides down the road.....

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2011-01-06T10:58:00.001-08:00

This only means one thing. Well, maybe two.

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2011-01-05T11:04:00.001-08:00

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2011-01-05T10:59:00.001-08:00

Morning ride at Ted Williams.

No Grand Canyon, but Happy New Year!

2011-01-04T21:20:00.000-08:00

Well, as soon as I got into the planning our proposed Grand Canyon trip, the idea was shot down in the beginning stages. Apparently, you have to apply for a permit to hike the canyon up to five months in advance. We are already at four months and permits are not available. They do issue a few permits onsite, but not worth the risk of showing up and not getting a permit.

So, we are thinking of a kayak - camping trip to Lake Powell. We have been to Powell as a family once back in 05'. We drove our RV to Wahweap Marina and met some friends from Colorado. We rented a boat for a few days and traveled around the lower parts of the lake, sight seeing, inner tubing, etc. Unfortunately, the water level was over 100' low, so we didn't get to see the "Rainbow Bridge". I have been to the lake a couple times when I was younger on a family vacation and you could go right up to the Rainbow Bridge in the boat.

So, now we are thinking renting kayaks vs buying kayaks. None of us have a lot of kayak experience, especially the "sit in" types that would be needed to secure enough camping equipment for a 3-4 day trip. A little research has shown that you don't just show up to the lake and hop in to go camping. Permits are required as well on Lake Powell. So, the research goes on.

On the biking front, I have been able to get the Turner all dialed in now. Went up to Daley Ranch on Sunday with Eric, Mike and Tommy. New group of guys to ride with. Bad idea, the trails were muddy as heck and our riding them certainly didn't help them out at all. With all the moisture, I was having serious chain suck problems on the small front chain ring. So bad that all hills had to be climbed at about 30 rpm, which is a bad deal with some of the hills (think K-2). I made it through, although I was lugging the group down towards the end with the drivetrain problems. Bike was really muddy at the end of the ride. Should've taken a pic, but didn't. All cleaned up now and waiting for a morning ride tomorrow at Ted Williams, where the trails are dry, dry, dry!

First post of the New Year, 2011. I have to say that 2010 brought mixed blessings for the Scates Family. Many ups and downs. Not only is 2010 over, but the first decade of the 21st Century is now in the books. Wishing everyone a Happy New Year and healthy and prosperous life ahead.

2010-12-27T19:09:00.000-08:00

Planning stages of a 3 day hiking trip at the Grand Canyon, slated for Spring Break 11'.

Holiday Riding and the Grand Canyon?!!!

2010-12-27T13:51:00.000-08:00

I've been able to get out on a couple rides, one on Christmas Eve and one this morning. The bike definitely has more stiffness to it. It is carving lines much better than before. Most noticeable in the technical stuff, rocks, ruts, etc. I do have a little movement at the headset. I will snug it up before my next ride, but I think it's contributing to a little noise I'm hearing (low rattle).

The only place I've been able to ride is Ted Williams, as it's trails are mostly on the East face, so they've had plenty of sun and are dry enough to ride. Once you get on an trail with too much cover, it's pretty wet. The rains last week were amazing, I think we had six days of rain, which is unheard of in these parts. It's sunny now, just a little soggy. Got that nice road bike staring at me, but haven't taken it out. Wanted to, but just not gonna do it. I'm sure that sometime in the future, my desire to ride will outweigh the "perceived" safety issue with the traffic.

Anyway, hoping to do some good rides with Eric in the next couple weeks out in East County. For years I've focused on getting in better shape through riding, but I really want to start riding for the enjoyment as well. I usually ride alone, but really want to go do some "epic" rides with friends and enjoy the scenery, friendships, etc.

Also, I'm planning a Spring Break camping trip to the Grand Canyon. It's for Inna, Daniel and I. Daniel has his nomination to the Air Force Academy (not accepted yet) and this will be our last opportunity to go on a family camping trip for quite awhile. We've been to the North Rim of the Grand Canyon about 7 years ago in the RV, but we will be backpacking for a few days on this trip. Backpacking is something that we all enjoy, but haven't done in quite a few years. We've made trips to the Sierras and Idylwil in the past and really had some great times (read adventures). Although having an RV is great for group camping, nothing beats backpacking for the solitude and time away from "everything". Really looking forward to it. I've got a couple books that I'll be posting up with all the details of our trip. Tailwinds.....

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2010-12-24T16:13:00.001-08:00

Happy bike geek!

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2010-12-24T16:09:00.001-08:00

First ride out. Ted Williams of course. Awesome as ways, the bike and the trail. Seven weeks off the bike comes to an end!

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2010-12-20T13:20:00.001-08:00

Before/After

Broken Seat Tube

Built up my Flux frame over the weekend. Used all of my parts off of it prior to the frame breaking. Raining for the past few days and supposed to continue for the next few, so I'll have to wait to shake it down, but I've always wanted an orange bike, but always ended up buying whatever the good deal was at the time. :)

Got my Flux back from Turner today!

2010-12-18T21:01:00.000-08:00

Drove up and picked it up at Turner in Murrieta. Small shop with lots a frames hangin around. Great people and they did a helluva job on my frame. Looks like brand new. I will need to get a new seatpost, as the new seat tube requires a 28.6, as opposed to the old 27.2. So far I've got almost everything back on except the drivetrain. Just went and got new housing and cables to day. Hopefully, I can pick up a seat post tomorrow at Black Mountain Bicycles. They seem to be the only bike shop around that has a big selection of seat posts in stock. Anyway, it's been raining on and off for a couple days and supposed to tomorrow and Monday as well. I should be done with putting it back together tomorrow sometime and take it out for a spin if it's not raining. It's Orange!!!!!!!!!!!!!!!!

Waiting for my MTB Frame from Turner

2010-12-15T20:59:00.000-08:00

It's been six weeks since my Turner Flux broke the seat tube in half on a normal ride at Sycamore Canyon. Luckily it broke on a flat section of trail, just before I was ready to drop down a "reasonably technical" trail. It broke all the way around, just below the upper shock mount.

I bought this bike back in 06' from Beyond Bikes (now out of business) as a year old demo in great shape. I kept it in great shape, but eventually the downtube gave out. Apparently, this early design for the Flux had this problem. I've never used this bike for much technical riding, more xc and climbing than anything, but I guess it's time had come and gone

I called Turner and realized that my warranty was only 2 years and it had been 4 years. They said they would replace the downtube with a thicker inner diameter and powdercoat the frame any color in their inventory or give me $1200 credit towards a newer, dw link style, frame. I really don't have any complaints about my bike, so I chose to just have the downtube replaced and get a free powdercoat to boot.

I've been waiting 5 weeks so far and hopefully I can go pick it up tomorrow or Friday and get started putting everything back together.

I've been working on getting back in shape since I August, but my weight is up considerably since my 185# days in January and February earlier this year. I've built a pretty good base of fitness during the last 4 months, but I really think the only way to keep the weight off is the road bike. I haven't been on it more than 3 or 4 times in the last 6 months, but it's time to get back on........

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2010-12-15T20:55:00.001-08:00

Broken seat tube on the Turner Flux.

2010-09-13T18:24:00.001-07:00

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2010-09-11T09:06:00.003-07:00

Daley Ranch.

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2010-09-11T09:06:00.001-07:00

Slowly, slowly, slowly getting back!

2010-08-19T14:12:00.000-07:00

Been putting in 35-45 mile rides the last couple weeks. Slowly making progress. Went out with my old group, NCCC for the Saturday group ride. Still have plenty of strength in my legs, just lacking stamina. I'm sure the last month of riding has gotten my legs back to pretty good shape. I don't quite have that bounce on the pedals feel that I had back at 185, now 205, but it's within reach. I'm hoping to get back down on the weight and my mileage back up to 180-200 per week soon. I'm aware of picking up the mileage too quick, but in all reality, I still have some fitness left from before and my legs aren't too far out strength-wise.

Don't know exactly where I'm going with all the training again, other than getting back in shape. It's pretty addicting, once you start getting back in shape. I love the riding and like being in shape. Always worried about the car thing, but it's just a calculated risk on a daily basis. Easy to justify not riding for long periods when you start worrying about cars anyway.

Looking forward to an easy ride tomorrow (Friday), then the group ride on Saturday again. Looks like mileage this week will be around 120 - 150.

Back at it!

2010-08-13T13:07:00.000-07:00

It's been awhile since I've put anything of any importance up here. After my race at the beginning of February, I put cycling on a backburner for awhile. Actually, I think I went about 5 months without putting in 100 miles on the bike. First time a year and a half or so.

I tried to start running sometime in Feb, March, but just couldn't get comfortable with different shoes, custom orthotics, stretching, etc. So I gave up on that and just went idle for about 4 months. Ouch.

I've been back on my bike for the last month. It's pretty eye opening. I was in really good shape around January 1, 2010. During the month prior to the Boulevard Race, I wasn't able to keep up my training regiment, due to work constraints. I was blown away on race day, literally! I didn't warm up at all, it was pouring rain and windy. I finished 2/3's the way through the field. Pretty disturbing after all the training. I had set my sights too high and had them beat down pretty hard. I learned a lot from that ordeal. I think I was within the top 10% of my fitness on January 1. Knowing how long it took to get to that, I don't think I will be able to achieve the same fitness level by Jan 1 2011, but the race isn't until Feb, so my goal is to go back next year. I'm not gonna win, but I'm going to get back to my training, that's what keeps me in shape and competetive.

I've put on a few pounds during the off time. After all, it's river season and I've been down to our place atleast 10 times since April. Relaxing, partying, boating. Pretty much everything you wouldn't do as an athlete. My river season weight gain is complete, and I'm back on the bike. Trying to get in 120 miles/week for the next month, then step it back up to 200 miles/week.

The same routes that I used to ride are exhausting, even at a slow pace now. I'm making small improvements and will get back to a good shape soon enough. Until then, it's like towing around the back markers of my old group ride. I'm going back to NCCC tomorrow for the first time in almost 6 months. Should be painful. Talk soon.

The pic below is from my morning ride yesterday up into Ramona. Cheers!!!!

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2010-08-13T13:06:00.001-07:00

Highland Valley Road.

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2010-07-22T15:43:00.001-07:00

Ravine Trail in Missoula, MT.

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2010-04-29T12:45:00.001-07:00

Mtb ride at TW.

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2010-03-16T13:04:00.001-07:00

Monday morn. 44 miles Ranch Santa Fe Del Dies Lake Hodges.

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Mellow Ride to the Beach

2010-03-05T16:30:00.000-08:00

Good ride today. New pedals (Look Keo 2 Max Carbon) worked fine. I've been using Look pedals for over 15 years now on road bikes, so no surprises there. New helmet was good too, no complaints. My old helmet was dated to 2002, so it was time for a new one.

Since I'd been off the bike for awhile, my heart rate is still running higher than usual, although it is lower than the previous two rides this week. Went out through Rancho Santa Fe then up and down the coast on Hwy 101. It was just shy of 60 miles at 18 mph average with 3000 feet of climbing. It felt good to get that many miles in. Looks like the rain will hold off tomorrow am and I'll be able to get a ride in with NCCC. Don't want to go back to Ranchos right now. Too painful while I'm still getting my legs back. No herculian efforts tomorrow, that's for sure.

I did keep all my weight off during my time off the bike, which although two weeks doesn't sound like much, the previous month was really limiting on my mileage, so realistically it's been about 6 weeks off my usual 200 miles per week. I should be able to get another 5 pounds off and get the climbing thing where I want. I think 5 pounds will do it. That will put me sub 180 for the first time in decades.

Have a good weekend.

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2010-03-05T08:35:00.001-08:00

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2010-03-05T08:32:00.001-08:00

Cardiff by the Sea. Peace, quiet and a crimson tide. Mile 30.

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2010-03-05T07:54:00.001-08:00

4 s ranch looking east.

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2010-03-03T10:44:00.001-08:00

Highland Valley n Archie Moore. Bliss.

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2010-03-03T10:15:00.001-08:00

Story of my life since switching to conti gp 4000s.

Chelsea King Day

2010-03-02T15:41:00.000-08:00

I have been off of my bike for a couple weeks now. Although it's nice to relax, I always feel better when I'm riding on a regular basis. I headed out this morning around 8:30 and decided to take a route that would take me all the way around Lake Hodges in North County San Diego. Although I've taken similar routes in the past, I wanted to make this one a little different.

Chelsea King is a Poway High School student that has been missing since last Thursday. She is a member of the cross country team and went for a run by herself around Lake Hodges. She never came back. Someone has been arrested on DNA evidence, but she has not been found yet. Today's ride was to honor Chelsea and her family for all of the pain that they have all went through. Life can be cruel. There are definitely bad people in this world and once again we are reminded of that.

The ride was very surreal. It's very sad to ride all the way around the lake, some 40+ miles and know that her life was ended in the near vicinity. Helicopters were in the air all around the lake, divers were in the water. The ride was peaceful, not much else to say. Hopefully, there will be a good ending to the story, but it's doubtful. Godspeed to all!

Boulevard Race Report

2010-02-08T05:25:00.000-08:00

It's been a couple days. Thought I better put up the "official" race report from my first race. It was quite a day to say the least. As you know, I was expecting some good results from this race, despite being my first. Nothing like having high expectations to get shot down. It was raining steady from start to finish, with gusting winds and standing water all over the roads. It was a challenge to get dressed before the race and get everything ready to go with all the rain. No real warm-up before the race either. It was not looking to be a good day, but I was confident that my legs would be up to the task. Weather was going to affect every rider the same, so I wasn't too concerned about it.

The race started just as I thought it would. Nice and easy pace, as the first 10 miles of the course are not hilly. They are mostly flat with a long downhill. My objective was to just stay in the front group. I did that and made it to the bottom of the hill for the right turn onto La Posta. It felt like a slow group ride at this point, but this was to expected. Once onto La Posta a shallow climb started, maybe a mile long if that. The pace appeared to pick up at this point or atleast my legs felt it. My legs were really feeling this climb, the pain really didn't settle in as it usually does. By the time we crested this climb, I was in terrible pain and my legs felt like bricks. By the time we made the turn onto Old Hwy 80 for the big climb, I was already off the back. After the first climb, I figured I better just let my legs warm up at their own pace. They did warm up and I got into a rhythm on the big climb, knowing I would never see the lead group again. I hooked up with a junior rider on the way up the first climb and ended up working with him for the last 22 mile loop. We passed, maybe 10 riders and didn't get passed by anyone, but it was really a let down.

I could make up plenty of excuses, but really nothing to say except I couldn't keep up on that first climb. Why? I have seen this on a few weekend rides, where I fly the day before the ride. This completely dehydrates me and my performance is really affected on the bike the next day. I had been flying a lot last week leading up to the race. It wasn't my plan, but I really didn't have a choice, as my business is top priority. The other problem was a lack of a warm up. I didn't bring my trainer with me as I rode out to the race with Chip. Most riders were getting warmed up on their trainer and now I know why. There was really nowhere to go ride steady with all the rain and wind.

So, there you have it. First race done. Check that box. As far as the riders in Cat 5 and bike handling. I thought everyone did a great job. As I said, I was up in the front of the pack heading down that first descent. If things were going to get messed up, that would've been the place. I was really impressed with everyone. As far as the results, I finished 23rd out of 31. Pretty dissapointing, as I am stronger than a few riders that finished in the top 10, which allows me a little comfort in that I was just having a bad day. My next race is in three weeks, and I will be back at Boulevard next year, no matter what the weather. If there's one thing I got out of this, it's that I will keep racing and training harder. Godspeed. Pics below.

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2010-02-06T13:16:00.001-08:00

And the drive home. Let's just call it a rite of passage. I survived. Results haven't been posted yet. Driving rain and gusty 30 mph winds. Probably a mid pack finish. More later.

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2010-02-06T13:14:00.001-08:00

Just before the start.

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2010-02-06T13:12:00.001-08:00

Just before the start. Just light rain. No biggie.

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2010-02-06T09:04:00.001-08:00

I'm here its wet. My competition warming up. Poor guys.

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2010-02-06T08:26:00.001-08:00

Nice wx on the way.

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2010-02-06T06:47:00.001-08:00

A little fuel.

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2010-02-06T06:40:00.001-08:00

Gettin ready.

T minus one week and counting, course pre-ride

2010-01-31T17:41:00.000-08:00

Well, it's just one week to go until the Boulevard Road Race. I've been training for this race for about 5 months now. I did manage to get in 175 miles this week, inspite of my hectic work schedule lately. Went out a did the course pre-ride this morning with a group from Ranchos and Chip, from NCCC. The course is pretty intense. Lots of downhill for the first 10-12 miles, then uphill until the 22 mile mark for the end of lap one. It will be two laps. I think the strategy for the race will be stay with the front group and conserve energy until the last 2 miles. At that point I will just be ready for anything. Today I kept my heart rate down in the low 170s. On race day, I will just have to do what I have to to stay with the front group. My hr always seems to go up a bit with the anxiety of competitive group rides, so I'm expecting a 5-6 beat per minute jump during race conditions. It doesn't matter that I've done over 5000 miles in the last 5-6 months in preparation for this race. It will be intense, as I've been told from many that have done the race in the past. On the other hand, I have all of that fitness to rely on. Bad day aside, I'm in pretty good shape and should do pretty well. Right now I'm at 182 pounds and feeling great. My training plan has been working well and it's time to put it all to use. Yes, this is my first race and until recently, I thought I might win it. After talking to numerous racers that have done this race, it sounds like it is ultra competitive and I will be happy to finish the race, let alone a top ten finish. Don't get me wrong, I'm an ultra competitive person and I'm not going for a ride next Saturday, I'm going to.........win damn it! I may be wrong, but I've invested too much time to try to do anything less. Good, I'm getting myself phyched up here.

For any of my non-ridinig people reading, the pain involved is unbelievable climbing! The flats, downhills can be exhilarting and fun, but the climbing is harder than anything I've ever done in my life. Nothing even comes close. I'm pretty good at climbs of 3 miles or less and maybe average 7-8%. Anything longer or steeper and gravity starts to wreak havoc on my 182 # frame. 175 #'s sounds good about right now, but all of my family and friends are already telling me I look anorexic (if you saw me with my shirt off you would hardly think so!) I still have some baby fat to lose and until it's gone, I'll keep droping weight.

Anyway, the plan for this week is to take it easy, go for a few good rides with some intervals to keep the intensity up, nothing too dramatic. Hopefully stay off the trainer and get on the road. My schedule this week should allow for it. I may take the rv out on Friday am to Boulevard and do one more lap prior to the race. I'll see how things go this week at work and watch the weather closely. I don't mind riding in the rain, but the race could get dangerous on the descent with rain.

The forecast next Saturday is for possible showers and 40 degrees. That will atleast keep the ice and snow away. Probably won't be too active on the blog this week unless something dramatic happens, so I'll post up results after the race!

Steven

Saturday Ranchos Ride

2010-01-24T16:29:00.000-08:00

These Saturday rides have been my salvation lately, as I just haven't been able to put the miles in during the week that I used to. Ranchos was planning a southern route this day, so I would just ride from the house up to the starting point, then the ride would take us up into Ramona and down through Poway, where I would peel off and be done early with the same miles as the group. No dice, plans changed when I got to the start. We all agreed that the 78 going up to Ramona was going to be really wet and busy due to the traffic going up to Julian to see the snow. Lots of debris on the road and such. They decided the Northern route would be better, Jesmond Dean, Circle R, 395, etc. This wouldn't be a problem but I had to be at the airport by 1:00 so time was of the essence.

The ride started off as it usually does, nice warm up pace. The roads were really wet, so I had my fender on. Not sure of the advantage of this after looking at my rear brakes pads and drivetrain. It appears that the fender may keep the splatter off of your back, but it just constantly drips onto the rear brakes and cogset in the back. We headed out Jesmond Dean, which usually gets everyone's attention since the pace picks up pretty quickly towards the top. Gary is usually one of the instigators on this ride and today was no different. I was feeling really good and stayed with the few front guys. I decided to make a psuedo sprint over the top and was able to make it there first.

Next hill was Circle R or Castle Creek. I have been down this a couple times, but never up it, so I was a little gun shy on taking the lead on this. Gary was up front when someone yelled "flat". Gary kept going, but we all slowed for a moment, then decided to wait at the top. I was able to keep a good pace up this, but never caught up with Gary after the hesitation. Once we got to the top we headed back over towards 395. I was doing some different tactical things just to test my legs and went off the front for awhile. I know that it sounds feable, but these guys don't just let you go off the front so, it is worth the effort for the practice. They caught me at the top and we headed back down 395 for a break at the campground.

Next was Champagne, I hate this hill, ugh! I always try to conserve energy when going at this thing. It's not all that steep, which really keeps the pace up, but it is a couple miles long atleast. Three of us were off the front from about mid-way up the hill. I stayed back in 3rd until the 2nd guy started backing off. When I saw the gap get to about 5 feet to the front guy, I went around, at which point, the lead guy suddenly backed off as well. I knew that was coming, as no one wants to be up front. I just hit a steady pace and kept an eye out for who was behind me. With about a quarter mile to go, I moved my heart rate up to a steady 188. Up to this point today, I was keeping it in the low 180s on the climbs. I was able to pick up the pace and drop the guys off the back, or atleast about 50 feet or so.

From there, Jay and I headed back down to Poway so I could get to work. I knew I was going to be late to work. Nice cool down pace on the way back. Jay used to race and gave me a lot of intel on the Boulevard Race coming up. Probably the most valuable info I have got so far.

I was happy with my performance, I felt good and was able to sustain really hard efforts for long periods on the climbs. I was able to get in 140 miles this week, so I'm not off too far with my training. Of course, this week is going to be a ball breaker with lots of flying and simulator training.

The Kurt Kinetic has been working out great. I'm sure these intervals are really helping out. I don't spend more than about 1:30 on the trainer, as it would drive me nuts I think.

Just an update, been busy.

2010-01-22T22:52:00.000-08:00

Been working out on my trainer during the last week. San Diego has gotten more rain this week than we've gotten in the last two years. Thank god I got the trainer last week. It's been working out great for intervals. I haven't been able to go out and put in 60 - 70 mile rides during the week like before, but the intervals are what my training plan calls for at this time anyway.

I'm still working with a customer from Sweden to get his CE 500 license. It's taking a long time, but that's all good for the business, so the cycling has sacraficed a bit. I don't see any let up in my schedule until the week of the Boulevard Race. I missed a preride last weekend of the course. I'm hoping to make it out to pre-ride, but it looks like it'll have to wait until the week of.

I have been watching my food intake as I haven't been able to burn as many calories lately. It's been working. I can see a noticable difference in my body fat percentage. I need to get my bodyfat percentage checked professionally. I'm assuming that it's in the 11-12% range, but that's a wag at best. I'm now 184#s @ 6'2". Climbing is getting much easier as I lose the weight.

I'm riding with Ranchos tomorrow morning. I know the route very well and am looking at gauging my fitness on this ride. I'll post up how it goes over the weekend.

It's Official Now, I Have a USCF Racing License!

2010-01-18T21:20:00.000-08:00

I went ahead and got my USCF Racing license this evening. $60. Had to have the license to sign up for the Boulevard Road Race. This race has been in my sights for months and it's only a couple weeks away now.

My work schedule has been hectic lately. I've worked something like 20 days in a row. Very unusual for me. It's all good though. I've backed my mileage down from the 180-200 range, down to 120 per week. I've raised the intensity as well.

I've started into the high intensity intervals that have been avoided for many months now. In order to get these done with all of the rain that was expected this week, I went and got a trainer. I got the Kurt Kinetic Rock n Roll. I had heard good things about it and I like the idea of it being flexible from a comfort standpoint. The only trainer I had ever been on up to this point was during the fitting of my bike back in August. I have found it to be great for intervals and for shorter workouts in general. Nothing replaces the bike for 50+ mile rides, but when I have an hour and a half to get a ride in prior to work, the trainer let's me waste no time at all. Additionally, the intervals are right on. No traffic, stop lights, signs, etc. I have really been able to get the most out of the intervals. My heart rate is off a little bit. Not sure if this is normal for trainer riding or not, but I'm having a hard time getting my heart rate up into the 180 range, with my max being the upper 180s or I've seen 192 a couple times. Getting my hr up on the bike is not a problem, especially in a group environment. Although the hr is low, the legs are burning something fierce. Maybe this is just an illusion that the workout seems harder on the legs. Maybe I'm just focusing on the pain since there isn't much else to focus on in my garage.

Anyway, I will be on the trainer in the am tomorrow for a good 2 hour workout. We are expecting heavy rain overnight, so this should workout great. I don't think I could spend a winter riding a trainer, as the other parts of the county do. I put my computer in front of me with some music or something on to pass the time. Passing time with the intervals going isn't too hard, but droning along at a steady pace could drive a guy up a wall.

One other thing I've been dealing with lately is de-hydration. I have been doing quite a bit of flying in our Citation. The envirnomental system in jet aircraft really dry out the air. As an example, I could fly across the country for 5-6 hours, drink 5 bottles of water and never have to use the restroom. Flying for 4-5 hours per day, drinking as much as I reasonably can, still leaves me de-hydrated. This definitely comes to light the following couple days if I'm riding. It's hard to pinpoint exactly the effect on performance, but it's noticable as far as endurance is concerned. Last Saturday, towards the end of my solo 70 mile ride, I was having a cramp develop in my left upper leg (vmo muscle???). I have never had this before and believe it to be because of the de-hydration. The flying is back down and I'm doing more simulator time this week. This should be the case for the next two weeks leading up to the race.

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2010-01-14T18:47:00.001-08:00

New Kurt Kinetic Rock n Roll.

Crazy week and weeks ahead!

2010-01-12T18:41:00.000-08:00

These are challenging times for my biking schedule. Work has taken off, no pun intended. Usually, this is not a problem, as we have instructors that can teach. But right now, we have a customer from overseas that is requiring all of my attention. He came last Monday, January 4th and looks like he will be here until the week of the 18th. Been working 7 days a week, but still fitting in bike rides as much as possible. I did get two quick rides during the week last week and was able to catch NCCC's group ride on Saturday. Sunday, I was able to do 60 on my own, so I ended up with 140 miles. That's the first time I've been under 180 in months.

This week I am starting into the higher intensity intervals. I have been waiting a long time to start on these to really push my strength endurance. I am using Scripps Poway Pkwy as a backdrop for my intervals. Basically 6 x 3 mins @ 90% and greater Heart Rate. It actually felt good to get a consistent burn into my legs. I will be doing these twice a week until my race on February 6 @ Boulevard.

My schedule will keep me from doing more than 150 miles per week until the race, but my base phase is complete and I should be able to carry this fitness through until after the race, as I increase the intensity of my workouts.

My body fat percentage is lowering as well. I haven't had it officially checked, but my weight is sub 185 now and staying there consistently, so I'm feeling really good on and off the bike. I won't be able to tell what my optimum weight is until I lose enough to start losing power and this certainly hasn't happened yet. I feel so much better at 185 than I did even at 190. Huge difference. I can't imagine being under 175, but I think 180 may be a good number for me to be at. Only time will tell, as it's very hard to lose the last pounds.

Sunday's Workout

2010-01-03T21:00:00.000-08:00

A short ride today. Did my ILTs. I really don't look forward to these. I guess not too many people would. I did 3 x 2 min each leg with 1 minute rest between sets. 80 rpm, easy gear. I know there is controversy over whether one leg workouts really do any good, but this is what Rob has recommended, so I'm sticking with it until I get hard evidence they don't do any good. They are definitely working the hip flexors pretty good. Getting a good burn towards the end of each 2 min set. The argument is whether the same can be accomplished using both legs. I really believe that the one leg allows you to concentrate solely on the muscle being worked. This concentration is definitely an important aspect of any muscle building workout, so I can appreciate this part. It was a good workout done up in the business park in Poway. One of the problems with the ILTs is finding a good location to do them. The business park on a Sunday is a great place for them, but come M - F in the am, it's the worst place to be. I really don't feel comfortable doing these on heavy traffic roads. I have considered getting a trainer as a substitute, but do enjoy the rides after my intervals are complete, so the trainer would not be good for that. I would much prefer to go ride than be in the garage on a trainer. That would involve wiring up the garage for entertainment for the training session.

I took a ride up Scripps Poway Pkwy afterwards, keeping my heart rate down as low as possible(supposed to be <75%, which is 144). Today, that was 159 going up the 7% average climb. It's 1.8 miles long. That's one of the problems with my drive train. I have a record gruppo and a 25 for the largest cog in the back. There are quite a few hills during my rides and the heart rate has no choice but to get above the target at times. I don't think I will ever be able to climb Scripps at a heart rate of 144. 159 is the lowest I've seen yet. That was at 9.7 mph average, with an average cadence of 72. I am looking for a 27 cog for the back and will be interested to see what this does to the heart rate on an easy day. Obviously, on anything other than an easy effort, I'm not on the lowest cog, so it's not a factor.

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2010-01-03T13:53:00.001-08:00

Scripps Poway Pkwy. My informal fitness tests are always done here.

Pictures, pictures, pictures

2010-01-03T06:56:00.000-08:00

Okay, finally figured out how to connect my Blackberry to the blog directly, so I've uploaded some mobile pics from past events that I've talked about. There has been a lack of pictures in the past because whenever I would download from my pc, it would kill the connection to the blog and then I would lose whatever I was working on. It worked a few times, but for the most part was a PITA. The blog should be a little more animated now. Oh yes, and my mother has pointed out that my spelling hasn't been stellar, so I'll try to remember to hit the spell checker button. Let's just call this Do Something Epic 2.0!

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2010-01-02T22:40:00.001-08:00

The reason for the new Trek Malone.

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2010-01-02T21:43:00.001-08:00

Been here for a long time. Poway, Ca

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2010-01-02T21:39:00.001-08:00

Banner store

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2010-01-02T21:37:00.001-08:00

Cycle camp @ Borrego Springs

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2010-01-02T21:35:00.001-08:00

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2010-01-02T21:29:00.001-08:00

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2010-01-02T21:23:00.001-08:00

Chilli's Ride Jan 2, 2010

2010-01-02T11:07:00.000-08:00

I thought this would be a good day to go do the Chilli's ride. I have been doing this ride about once a month for the last three months, so today was the day. I haven't been since completing the cycling camp out at Borrego Springs and also, I've been doing the Ranchos ride consistently. I was really curious how much improvement I've made in the fitness area. Aerobically speaking that is. Right now, I've just moved into the muscle endurance phase of my training program, so I have been building quite a strong base over the last few months of base miles. I have not concentrated on high intensity intervals, just low intensity. The saturday group rides are the one day of the week where I go out and ride competitively with the group. When I say comopetitively, I'm sure that the other guys are in an off season phase of their training as well, so you have to consider the results of the ride with a grain of salt. But, I am seeing the same guys each ride, so atleast there is some consistency to the make up of the ride and the route is the same on the Chilli's ride, so there are some definite fitness indicators.

Ride Report:

There are three decisive climbs during this ride. The total distance was 34 miles today. The first :20 it's a nice slow roll out. Once we turn onto Marina Blvd going North the pace picks up. You want to stay about mid-pack and the right side as the wind is coming from the left usually. The whole point is to be in the front group, conserve energy, yet still put in enough work to not alienate yourself from the group. I was able to get into a good position, as we went onto the bike path that would take us to the first, short climb. If you want to have any chance of being up front for the climb, without working too hard to get into a good position, you have to be in the front 5 or 6 at the end of the bike path. I was about # 6 coming onto the climb and able to stay in good position until 3/4 the way, where one guy came by. I latched onto his wheel and eventually passed him at the top. I came across the top soft pedaling in the front with a couple guys next to me. That was a great place to be, as I hadn't been able to get myself in that position on the previous two rides with this group. If you are getting the idea that there are some serious tactics involved during this ride, you are right. It's not neccesarily who is the strongest rider, it's the strongest at the right times.

There is a soft pedal regroup at the top of this climb. The next interesting part is to hop on Interstate 5 North at Gennesee (yep that's I-5). We are only on for about 3/4 of mile, but it's downhill and fast paced. A mistake at this point would put you down on the freeway with weekend traffic in southern california. Once we exit, we get onto Sorrento Valley Road, where nobody really wants to work with the "five minute" climb coming up on Carrol Canyon. I put in my time at the front and waited for someone to break away. Sure enough, a few guys came by and we caught their wheel. Red light going up hill. Had to stop, since it's a blind off ramp off of 805. This allowed quite a few riders to catch up that never would have otherwise. Once green, we went another 1/4 mile and turned onto Carrol Canyon. There is about 3/4 mile of flat before the road pitches up. It's not so long or even so steep, it's just a part of the ride that is ultra competitive. I had good position at the bottom and ended up with one other guy at the halfway point with the pack looming about 15 yards behind. Knowing that they would be coming or atleast a handful of them would, I was conserving, even when the other guy peeled off. When the group came by, I was able to latch on and keep up to the top. We ended up with about 6 guys at the top. I was at the back of that 6, but with them. I think I used a little too much energy at mid-climb. That combined with my weight (184) when most of these guys are in the 150 range is still a hinderance.

There is a regroup at the top and then the final run down Kearny Villa south running parralell to I-163. Actually, Kearny Villa is the old 163 for all of you familiar with San Diego. This is the last decisive part of the ride and ends with a sprint just before crossing over the 52 freeway. Last time, I mis read the sprint and thought it was just before crossing over the 163. Oopps! This time, I had great position all the way down. A break away group came flying by with about 1.5 miles to go. I latched onto them and got into another good position at 3rd inline. We were up to almost 30mph now on the flat. The guy in front of me went and I followed. He was up and kicking pretty good. I was still feeling really fresh, just upshifted and rode by him, continuing to upshift and still in the saddle. I could've upshifted once more and stood up, but there was no one who was coming around me, so I didn't need to.

The rest of the ride rolls back to Chilli's on Camino del Rio. A lot of people peel off during the roll in. I felt great and was happy with the ride. Tactics, fitness and strength all came together today. I guess it doesn' happen too often, but it did today. Cheers!!!!

One last post for 2009

2009-12-31T21:51:00.000-08:00

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....!!!!

Christmas Weekend Ride Recap....Ranchos

2009-12-27T18:34:00.000-08:00

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.

Mountain Biking, etc.

2009-12-23T18:31:00.000-08:00

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.

Ranchos Ride on Saturday

2009-12-20T17:39:00.000-08:00

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.

Week Before Christmas

2009-12-18T05:26:00.000-08:00

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!

Borrego Springs Camp Review

2009-12-12T09:03:00.000-08:00

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.

Borrego Springs - Mt Laguna and back

2009-12-09T18:21:00.000-08:00

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.

Base Camp Borrego Springs

2009-12-07T20:33:00.000-08:00

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.

Thanksgiving Week.

2009-11-29T14:03:00.000-08:00

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.

Brrrrrr in Socal!

2009-11-24T18:24:00.000-08:00

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......

Monday Morning Tour

2009-11-23T18:38:00.000-08:00

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.

Quarterly Data

2009-11-22T16:18:00.000-08:00

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.

New Stuff

2009-11-21T16:36:00.001-08:00

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.

Happy Veterans Day

2009-11-11T19:36:00.000-08:00

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.

Tour de Julian

2009-11-07T17:43:00.000-08:00

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.

First Interval Day

2009-11-01T13:36:00.000-08:00

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.

New Territory

2009-10-28T21:57:00.000-07:00

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!

Excellent Ride Today - 60 Miles

2009-10-26T20:39:00.000-07:00

Poway/Ramona/San Pasqual Valley
Find more Bike Rides in Poway, California

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.

Ranchos Ride Today

2009-10-25T02:01:00.000-07:00

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.

Race Across the Sky

2009-10-23T08:43:00.000-07:00

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!

East County Ride w/ Cyclo-Vets

2009-10-18T16:51:00.000-07:00

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.

Palomar Mountain

2009-10-13T17:52:00.000-07:00

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.

Tried Something Different Today

2009-10-10T16:56:00.001-07:00

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.

Tour de Poway

2009-10-05T18:14:00.000-07:00

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.

Busy, Busy, Busy

2009-09-30T20:43:00.000-07:00

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.

2009-09-20T14:52:00.001-07:00

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.

2009-09-16T20:58:00.000-07:00

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!

2009-09-13T21:49:00.000-07:00

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.

2009-09-12T20:08:00.000-07:00

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.

2009-09-11T21:34:00.000-07:00

Cannondale Black Lightning Special Edition

#4 out of 300

Rear triangle kinked due to chain breakage

and derauiller damage.

Meet the Cannondale's replacement.

09' Trek Madone

Campagnolo Record 10 speed

Garmin 705

2009-09-11T16:55:00.000-07:00

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

2009-09-11T07:13:00.000-07:00

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.

2009-09-10T20:03:00.000-07:00

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.