Details

Bike mechanic

Gave the road bike a good cleaning and going over yesterday.  I need to get out for a solid tempo ride to check all the details.  Last night was a pretty good mountain bike ride over Mules Ear.  I had set my goal to knock a solid 4 minutes off my best time registered on the Garmin.  Pretty darn close, less than 30 seconds off my target.  Still, my heart rate wasn't nearly as high as I'd hoped and my fatigue was only marginal.  So why didn't I beat my time?  Good question.  The climb to the summit was the fastest I've ever climbed it, but I had to back-off on the descent.  The north side trail is getting pretty chewed up, making it too risking to go "full wide open".  I still think I could beat the time I was after, but that will have to wait until after race day.

Prep notes

Talking to one of the other riders this afternoon, we were comparing notes.  Funny how nobody ever seems to be ready for race day.  I was reading one of my previous riding logs from 2013.  The night before packet pickup, I had written "ready as ever".  That was on top of 2500+ miles and a ton of preparation.  Since then, I've never quite felt up to the task.  Last year with the broken flipper, I really felt lacking.  This year I haven't kept track of any road miles, and only rides with my Garmin.  I only made to Woodruff three times this year, down from previous years, but I have a ton more intensity rides with the mountain bike.  At this point, it doesn't matter.  You have what you'll have race day.  The one thing I have is considerable experience.  If I can keep my mind straight, I can make a lot of things happen, but race day has many a "dark place".

Lessons Learned

I've also been reviewing my ride nutrition and hydration.  I'm pretty sure the past three years I've taken in way too much caffeine along the ride.  I need to go back to some basics and throttle back the caffeine early and stay to a predetermined amount at key points.  I was watching some videos of other guys riding LOTOJA and noticed everyone carrying pockets full of stuff they weren't using.  Huh, that's exactly what I do.  This year I'll go with some basics and keep things simple.  I'll also minimize how much I'll consume in the feed zones.  That is always a killer.  You eat way too much, which sends a bunch of blood to the wrong places and then try to make things work.  A solid recipe for the "bonk".  Figuring a burn rate of something like 800 calories an hour on average, it is simply not wise to expect to consume that in a feed zone, all at once.  I can manage 600 calories an hour intake while on the bike, with a little to make up at the feed zones.  After the first three hours, everything you started the race on is gone.  After about five hours, there is no time, nor energy for digestion.  You pretty much have to go straight into the blood stream.  At about eight hours, you need the extra kick - caffeine.  At that point you are on the edge of the bonk - all the time.  Upset stomach, lack of energy, maybe cramping - there is a lot to manage and over come.

Donations

Hats off to my bro Greg and his better half.  As they have done in the past, they came through for the "Porpoise".  So.........he not a bro on the tree, but one that I have learned a lot of life's lessons from over the years.  Still a guy I'm lucky to call a true friend.  Thanks man!

Stick around.

Click Here - "Living in the USA" Somebody get me a cheese burger!

Ride HARD!

The right ride.........

......for the right day

There are times you just seem to have the rigfht ride for the right day.  And boy, does it matter.  There are so many things that have to align - and this year, I've seemed to have had my fair share of them.

Still the greatest ride ever

The 1989 Tour de France final time trial was exactly that.  Greg LeMond (a freaking stud!) had been off the tour for two years from a hunting accident, following his incredible and improbable win in '86.  At this final stage, he is literally only 50 seconds behind the leader, after 21 days and a couple thousand miles of racing.  Most people still don't know that he has something like 35 - 40 lead pellets still in his body - in very dangerous places.  With that setup, watch this video of that final race. 

I don't care what anyone says.  He was "bread and water" (clean) and still an inspiration.

Click Here for the most amazing thing in cycling

Kind of gives "Ride HARD" a different meaning.......

Bring it on home

Last look at this sign for 2019 - at least on the bike......

Making it work

I had planned to ride Woodruff Tuesday, but was still pretty "gummed-up" after the hot weekend.  Modifications to the schedule did put me back on the dirt for some shorter "soaks" with higher intensity stuff.  Frankly, I have a hard time getting my heart rate up on long solo rides.  I either need to do sprint intervals, or just get on the dirt.  Yesterday morning was a pretty intense dirt ride, but also pretty relaxing - if you can have one with the other.  Nobody on the trails, and ieal conditions to put a good burn on the cardio.  After talking to my buddy down the road, it became clear - I needed one last hard ride over the top.

Last minute decision to go....

The ride out this morning was warmer than the last few week weeks.Stupid head-wind well past Red Cliff really made it difficult.  Still, good cloud cover nearly all the way over.  At the top, I still had one full water bottle and maybe a third of the other, so I didn't stop at the camp ground.  I lost about 3 minutes from my previous attempts, passing the camp ground, but was almost spot on at the snow-gate.  In town, I did manage to makeup about a minute overall, but could sense the winds already changing direction for the effort back.  Took a few extra minutes at the store to answer a few messages, but then got right back on the road.  Pretty much like last go around, dang wind right from the second I hit the road.  There were times in the canyon it blew so hard I had to go to the bailout gear.  As much as it hurt, I stayed on it until the camp ground - where I stopped for water.  I didn't have a full bottle, but I new I had a head-wind going down and would likely catch the heat - don't take any chances.  Sure enough, I fought the wind all the way back.  Using the DT Swiss wheel-set has been a tremendous advantage in the wind.  My RXL set with the bladed spokes simple gets blown around too much.  The brakes were literally wide open almost all the way down. I was so tired, I just wanted to put a fork in it.  The wind coming up South Fork was unbelievable.  I was having to go into the drops to duck out of the wind.  Even out of the canyon, it was a struggle.  The overall time wasn't to great, but it did instill some confidence. With just over a week to go, there will be no more of that nonsense.  Maybe a couple tempo rides on the road bike, but some short, fairly intense dirt rides.  May be a couple early morning spins downstairs before work.  Just maintenance at this point.

Looking out toward the Uinta Range, Just before hitting it hard going home.

Monte/Woodruff

I love Monte and the times I get to visit with the people in Woodruff.  This year was a little short on the number of visits, as well as the time chatting, but it is a place like no other for me.  It's always a little melancholy when I know it is the last ride over there for the year.  We typically come home from the race going that way, but it seems so different just driving through on a quiet Sunday afternoon.  Thanks to the truly awesome people in Woodruff.  I can't say enough, nor be complete......so I'll leave it at that.

More to come this week

Should be posting most every day for the next week.  We've gotta fire up the donation machine - before it's too late.

Thanks Kerry

So, I texted my buddy, who is truly an inspiration.  I told him it was either shame, or inspiration that pushed me over that mountain today ( thanks for keeping my head screwed on straight).  I don't know, but maybe I just wanted to make this post with the link that I can never use other wise.

Bring it on Home - Click it  You only get to use this when you finish the year doing it right.

Ride HARD!

Getting close........

Cemetery Point - Pine View Reservoir

A big week

A big week it was.  After the ride to Woodruff on Monday, I was looking at some serious heat on Wednesday, so I decided to do some early morning road intervals instead.  A decent 50 miles before work, using the Garmin to record results.  A couple mountain bike rides for good measure and I was ready for what should have been an assessment ride on Saturday.  Turns out, Saturday was a pretty good training ride.

Cache Valley Century

The Cache Century is a charity ride, to help people with disabilities enjoy the out of doors.  At the check-in this go around, I was greeted by one of my many nieces.  Shouldn't surprise me, as her family has a particular interest in this type of event.  Still, I was very apprehensive getting ready to go.  I had set my sights on a specific time, and the need to ride most of the day with fast groups.  The course had changed quite a bit this year, as one town refused to let the event pass through.  I should have paid closer attention, as it would prove to be somewhat costly in the end.  Groups going out early weren't too fast, but still a comfortable pace.  Getting out toward Preston, Idaho, we had maybe 30 people, pulling two abreast at times.  Most everybody stopped at Preston, while I just looked for the next group to leave.  Looking at the elevation chart below, you can see where we dropped into the river bottoms just before Dayton hill.  As expected, I let the main body gap me just before the turn off of the hill.  That was followed by another smaller hill that allowed them to spread a gap on me.  Over the top, I slid into the drop-bars and pushed it hard for about five miles trying to catch the group.  Little did I know there was about a dozen riders on my wheel enjoying the fast pace.  I flew through the next rest stop and headed for a little climb just before Newton.  As expected (again), I let the main group go, thinking they would "water" at Newton Park (only a couple minutes away). When I pulled in, there was another group already down the road, but for some reason, I decided to swing back toward Newton Dam.  Looking at the elevations below, that is the "hump" at the 50 mile area.  Turns out, I didn't need to go that way and had just over five miles and some good grinding before I turned back at Trenton Hill.  I gassed it back to the park and caught another group going out.  Jumping between groups, I made it to Mendon - on just a bit more than one bottle of water.  Overall time wasn't too bad, but had spent more time than planned on my own. Quickly back on the road, I was either too fast for a couple groups, or too tired to hang on to others.  I stayed with a train for a few miles, until we got to Cache Junction.  Coming off the bridge, I had let them go and was on my own for the next five miles, climbing to Clarkston.  By then, I was feeling the effects of lactic acid buildup.  The quads would fire and I was spent.  I took a couple minutes at Clarkston and considered taking a direct path back to Richmond, that would still give me 100 miles.  It would have put me close to my target, but I elected to go around.  One final mistake was going straight to Lewiston, instead of cutting back to the south.  This meant I would be completely alone, not that it mattered at that point.  Once onto Highway 91, I was facing a hot and stiff headwind.  Five of the longest miles I could imagine.  A ton of exposure and no help - a bad idea, but I made it in.  Only riding with groups about 35% of the time.  That can't happen at LOTOJA.

When all was said and done, I had just over 110 miles, with my average heart rate at 82%.  Total time was 6h-40m, with a bike time of just under 6h 14m.  The last 10 miles set the overall rolling time back a bit.  Still, not a bad day.  Just not what I had planned.

A minor irony, as my rider number in this event was remarkably similar to my assigned LOTOJA frame and bib number.  Huh.......

A lot to do this week, and the nerves are getting the better of me - again.

Stick around.......

Click here - Takin' care of business

Ride HARD!

Back over the top

SR 39 West Bound, MP 43 "Little Monte" looking toward Mt. Timpanogas

Another cool start, but not nearly as cold as last week  Still, the toes were cold for a long time.  I "reeled-in"  another rider just out of Huntsville.  I took the pull up to the first roller, about 5 miles up.  I wasn't ready to stay on his wheel so I let him go, only to catch him about a mile up farther.  We took turns out front until he peeled-off for Causey.  Thanks Spencer! You are a stud!

Time to the top was pretty good, much better than last week.  I made some adjustments to the saddle and post to get a better angle for climbing before leaving this morning.  Don't ask me why, but I seriously dream bout that sort of "thing".  It seemed to work quite well, but I need to make an adjustment to my cleats.  One thing at a time.  The overall time into Woodruff was about what I had hoped.  Dang wind was wreaking havoc most of the way into town.  Another quick turn, and it was immediately back into the wind.  Stupid wind fought me all the way back.  I serious struggled to get to the top.  Add to that, I decided to take only two water bottles.  Yup, bone dry by the time I got back to the camp ground.  The ride off the top was hard all the way down.  The wind was right in the snout all the way.  Last week I was pegging near 50 MPH through Ant Flat Road, today 35 MPH while peddling.  The last nutrition was a Gu and some fruit-snacks about an hour from the top.  No surprise, I bonked and HARD, at the top - again.  By the time I got home, I was physically sick and had to lay down for about an hour.  I lost nearly six pounds since this morning - not good. (Not that I don't need to lose the mass).

I need to evaluate Wednesday closely.  The Cache Valley Ride on Saturday is a critical metric.  I have a specific time to meet, to determine my overall condition for the race.  I still need the endurance, but can't risk a good showing on Saturday.  What to do................

As bad as the return was, the drop into Rich County was still pretty good.  I cleared the distance from the Camp Ground (MP 47.5)to the Snow gate (MP 55.5) in twelve minutes.  Talk about serious business! The overall to MP67 (Woodruff) was just under 41 minutes - fighting the wind.  Something about riding fast, with nobody around.............  53+ MPH with the chin on the bars.

You know fast - Click here!

Don't PUKE!
Ride HARD!  Holly crap..........

A Lot of STUFF............

An early evening view from the Mule's Ear overlook

Changing the Method

After the cooking I took going to Woodruff last Tuesday, I decided to modify the schedule - a lot.  Everything was mountain biking, with an emphasis on intensity.  More than that, an emphasis on mental conditioning.  A hard push up some single track every night, with a double on Friday morning, followed by another loop that night, made for some pretty good rides.  Doing some fast spinning intervals Saturday morning wasn't enough to cap the week, so I did a fast loop in the evening.  That was by far the best I've climbed that trail all year, if not for several years.  Talk about a confidence boost.  It was really needed.  With only 14 hours this past week, I'll give it a solid "B" for overall performance and benefit. 

Big Week

The Schedule

This upcoming week is very critical - on several fronts.  Planning two trips over the top (Woodruff), with the Cache Valley Century on Saturday.  Likely an evening mountain bike ride in the middle somewhere, with little time for recovery.  Saturday's ride will be the real indicator of where I'm at for Lotoja.  That will be something like 300+ road miles, some dirt in roughly 22 hours - at moderate to high intensity.  Everything depends on this week and how I feel in seven days.  Looking at two more trips to Woodruff the following week with a couple hard mountain bike rides in the mix - not really tapering.  That will put us out only one week from the big day.

Fundraising

I've spent literally all of my fundraising effort this year toward the "Club", or team kit.  I'm directing all corporate donations toward the team effort, thus I have no personal donations.  Everything we get for the team this year will land on the kit for next year - kind of an endowment thing.  It will be the vehicle that carries the effort forward - ongoing.  I'll make a bunch of contacts this week to get the personal stuff covered - always in the back of my mind.

The Mountains...........

I love to ride in the mountains.  Thus, the ride over Monte on the road bike and all the stuff in the dirt.  There is simply something that can't be described about being in the mountains.  As intimidating as it may be at times, it is truly liberating.  I prefer to keep my wheels under me, with the front of the bike going the direction of travel.  Take a look at the link below - a little extreme, but it clearly illustrates the point.  Watch closely as he switches bikes.  That is when rider and bike are one.  No substitute for time on the bike.

Never was a big fan of "The Buffalo Springfield", but it seems to work here.

You've gotta see this - Click here

Ride HARD!

Woodruff

SR 39, west of MP 54, still have that mountain to climb 5 miles away.

If you've been following this blog for more than a year, you know what Woodruff means.  Roughly 6,500 feet of climbing for the day, with a fair amount of time above 7,000 altitude.  This is arguably the most effective training there is for Lotoja - anywhere.  It is also very risky, as you are long distances without cell coverage, between water sources and a lot of exposure.  Add to this the regular windy return and it can cause problems.

Today's ride started cold - as in 44 degrees cold.  I was told it was 37 in Woodruff this morning.  The ride over the front side wasn't too bad, but my toes were cold until about 10 miles from the top.  A head wind into town made it harder than it needed to be, but if I could make a quick turn around, I'd have a tail wind.  I did have a mild tail wind for about the first 5 miles out of town, heading back.  By the time I got to the canyon, it was straight into the nose.  Wind all the way over the top really got into my head.  Getting over the top to Little Monte seemed to take forever - I was gassed.  From about MP 44, I let the brakes fly wide open.  Even past Ant-Flat road, I let the bike fly - directly into the wind.  Normally I'd have issues managing the cross winds with my RXL wheelset, but today I ran with the DT Swiss.  Perfect for today's conditions.  At about Redcliff, the wind turned into a blast-furnace.  The rest of the way into Huntsville was a serious struggle.  By the time I got home, I realized I had been cooked by exposure - again.  At least this time I could make it back.  You'd think I'd learn my lesson.

I've gotta do that ride a handful of times yet, before the race.  I have my work cut out for me.

Woodruff is a great place.  The sign at the edge of town says something like "Coldest Places - Warmest Hearts".  That about sums it up.  The people there are truly great.  I love riding to Woodruff, if only for the quick turn around at the other end.  The people there have always been supportive and friendly.  I enjoy getting to talk with them, albeit for only a few minutes.  Still, it seems everyone that I encounter up there goes out of their way to make me feel welcome in their community.  I don't know that I can say that about anywhere else.  Make it a point to stop and visit this little town.  I ride my guts out to get there.......

I wish you could understand how it feels............  Never was much of a Tom Petty fan, but this one seems to fit.
Click Here - "You don't know how it feels"... to be me

Ride HARD!