SMOKE!

More adjustments.........

A major wildfire on the other side of the mountain has filled The Valley (notice the caps) with considerable smoke.  There is enough smoke and particulate that its burning my throat.  With all the illness going around at the moment, I'm doing my best to stay healthy as it is.  The last thing I want to do is put on some easy miles and develop a respiratory issue.  So........spin city!

My spin bike is nothing too fancy, but its a workhorse.  It's a commercial Star Track V-bike, chain drive with some modifications. Normally I use the spin bike as a nice supplement to my rides, but at times like this, it is nice to have a good setup.  Tonight I setup for some heat-training, and did a series of fixed speed, step intervals, mixed with 10/20 sprint intervals.  Not a bad workout for 90+ minutes, but it is really setup to provide maintenance.  At this point, I'm not going to add anything, but I still can cause an injury.

There is no sign of the smoke clearing out anytime soon, so I may be done in the-out-of-doors until the race Saturday morning.  I'd really like to get the bike out for an easy 32 mile loop to make sure we've got the bugs worked out, but even if still sounds funny - it's too late to worry about it.

You'll like this one - The Platters '58

Ride Hard!

The Push

Only a few days left

Like it or not, this is it.  With only a few days to go, you are where you are going to be Saturday morning.  At this point, you can do more damage than good, if not careful.  Maintenance is key, but now the final pieces have to come together.

This morning was a quick (very quick) 41 miles, with a hard deliberate pace.  Maybe a little too hard at times, but I had to get the bench mark.  The bike is still making a funny noise, so it will be back in the shop tomorrow afternoon.  With the forecast calling for warm weather, I'm doing morning and evening spins without any fan assistance.  The heat is my Achilles Heal.  I struggle in the climbs, but throw in the heat and I really struggle.  I still need a couple short rides, with some easy tempo type stuff.  Hopefully tomorrow night I can do an easy 32 mile loop out to the lake and follow it up with another easy one Wednesday.

The indoor spin bike has really been helpful this year.  This is sometimes hard when you're doing it by yourself, but I set a pretty solid routine to follow.  Hard enough that it get things moving, but not so hard that I lose form.  In fact, the one thing I most focus on when spinning is pedal stroke form.  Knees direct in line.  Trying to maintain a near circular motion, with the shoes flat at all times.  Doing an interval pace also helps me maintain a good position when having to make a seated sprint - all of a sudden.  If you practice with poor form, you ride with poor form.  No bueno.

Group assignments are final, with start times and bib numbers.  Rolling at 07:06, Mens 45+ Cat V, B - 1100 series.  That late of a start means I'll have to really be disciplined to hook on to groups and work my way up into the race.  More than half of the riders, in fact nearly 2/3 of them will be in front of me.  My goal is to catch at least on tandem before the top of Salt River.  They start at 06:00, so they'll have an hour and change on me.  Still, they can't climb, I mean even slower than me.  But boy can they descend. 

I'll break thing down in the next day or two.  You need to have a strategy and hopefully mine works.

Nothing too serious - Dr. Hook, Cover of the Rolling Stone

Ride Hard! & please donate.................................

One more for the Road

Last ride to Woodruff for the year

Nothing says LOTOJA prep like long rides with lots of climbing.  There are few, if any rides as suitable for LOTOJA training as Woodruff.  Doing this four times in the last four weeks is quite an adventure.  At roughly 120 miles each time, the miles stack up fast - and these are generally quality miles.  This late in the year it is easy to over do it.  A balancing act from here on in.

My times to key points yesterday weren't bad, just not the best.  Overall, I felt pretty good all the way over and back.  Feeding in the right places and the right times, with correct hydration paid off.  Most importantly, the conditions were pretty good.  A little rain, but generally cloud cover all the way.  I really couldn't ask for more.

Coming back over, just off Little Monte (between MPs 42 & 43), I ran across a motorcycle and rider piled up on the side of the road.  This was in a spot where I was doing more than 40 in the straightaway.  He was pretty banged up, but not nearly as bad as you'd expect for such an event.  By the time I got back on the road, it had been about 90 minutes.  Getting back on the bike, I was completely cooled-off, but not stiff at all.  Within the first couple hundred feet, I was easily back to 40+.  With the little rest, I was able to push it hard all the way into Huntsville.  As good as I was feeling I decided to stretch the ride to 130+ miles.  Somewhere along the way I picked up something and flatted - AGAIN!  In the end, I had to call for a bailout, when I had a ton of energy to burn.  All good.

Donations are coming along and I think we'll make it - I hope.  The next few days are also critical for maintenance.  From this point, a 50 - 60 mile sprint ride, maybe Saturday morning.  A 32 mile tempo ride early next week.  A 15 mile sprint pace and then packet pick-up.  A delicate balance at this point.

Start time is 7:03, Men's Cat 5, 45+ B.  A pretty late start, which means I'll have to swim upstream to catch good groups.  The big issue will be getting over the first two climbs in good shape.  If I can get on a good group going to Salt River Pass, I just have to keep it together up KoM (King of the Mountain) and I should be in a position to do............better.

Need a little confidence and no more flats.

Click here and hang on! Wamma Jamma

Stay tuned.............

Ride hard!

Less than two weeks to go..............

Morning Climbs & Quality Miles

Not all miles are equal. Flat miles and rollers can only buy so much, but the same can be said for climbing miles.  As often as I ride alone (virtually all the time), climbing is a little harder to cheat versus the other stuff.  By cheat, I mean simply fooling yourself that you are better than you really are.  Considering this morning's ride was nearly 60 miles and that 28% of that was climbing, you can bank it being a pretty good workout.

Early mornings aren't as early as they were just a few weeks ago, and they are also getting a little cooler.  Heading for Snowbasin, via Trappers Loop, I decided to use arm-warmers.  The climb up from the north side was the best time of this season, and not far off my personal record.  Still conditions have a lot to do with those things - take it for what its worth.  The loop around the Basin was also pretty fast - about what I should expect this time of year.  Down to Mountain Green and immediately back on the road to get over the mountain, that climb was also pretty good - all in some pretty hard gears.  On the way home, I ran across a guy that got a little "frisky".  After Saturday, I was in no mood and simply applied a little hurt and left him well behind.  After a good 12-15 minutes pushing it hard, I was pretty satisfied.  That kept me on a pretty good pace to the last 3 miles of grade.  I should have pushed that bit a little harder, but it still wasn't bad.  Overall, not too bad.

Still a few issues in the right shoulder, but getting better.  The key now is to stay healthy.  I need to also do a little work on the bike before I take it out again.

Still too early to fall into maintenance mode, but I also need to be careful.

Less than two weeks.

A little random Dave Mason..............

Ride Hard!

Cache Valley Century

Frustration abounds.............

The Cache Valley Century is normally a ride I kind of like.  It's a charity ride, put on by Common Grounds Outdoor, to support those with disabilities enjoying the out of doors.  A worthy cause - I believe.  The reason I like this ride is to work with groups and dial-in some important skills needed to be successful at LOTOJA.  I would guess that maybe 50% of these riders are LOTOJA folks themselves, and thus you get a pretty good refresher in "catch and hang on".  The drawback is there are a lot of "less" skilled riders that can also cause a crash.  Normally, you can get out front of the scary riders in the first 20 miles.  After that, you find a group that fits your speed and tempo and the rest is academic - normally.

This morning started pretty much as planned.  In the first 5 -6 miles, I had a good group on my back wheel that was willing to work together.  Having been out in front long enough, I rolled out to the left to let the pellaton roll by, at which point I jumped on near the back.  The "train" wasn't as well developed as I had hoped, with one guy in particular riding back and forth, left to right, coming close to wheels and pedals.  I thought he would certainly take somebody down.  As he drifted up to the front, he took his turn "pulling", with the rest of us in a single file line.  The rest of the "train" depends on the guys upfront to give hand signals of approaching hazards - like BIG potholes.  Suffice it to say, that idiot led us right through a pothole that could swallow a Buick.  Both me and the guy directly behind me nailed it full blast!  Luckily we didn't go down, but I knew it likely pinched my inner tubes.  Sure enough, out between Dayton and Weston, my rear tire went flat first.  This meant I lost my little group.  After making a quick repair, I pedaled my guts out to catch one of the several groups that flew past while I was on the side of the road.  I figured worst case would be catching a group at the Cornish feed zone.

Just past Cornish I managed to hookup with a guy that kept a pretty good pace.  We took turns out front for several miles until we caught a larger group.  Knowing my rear tire wasn't to full pressure, I figured I'd be working harder, but also figured I'd find a floor pump at the Clarkston feed zone.  For some reason, I was having a harder time staying up with the group.  Behold - another flat tire, but this time on the front.  Again, on the side of the road with my last tube.  Another quick repair and I was trying to catch a group before Clarkston.  It seemed I was having to work harder than usual to catch groups.  Getting into Clarkston, they didn't have a pump, nor did they have hardly any water, but they had a long line to get what water there was.  Okay.........onto Mendon.  Keep in mind, I didn't plan to make any stops prior to Mendon.  So much for plans.

All the way to Mendon I was pushing a headwind, and couldn't seem to get comfortable behind the one or two riders I came across.  I stayed with one group for a few miles, but even that seemed harder than usual.  At Mendon, they did have a pump!  Sure enough, my tires where somewhere around 50% of normal pressure.  No wonder I was working so hard.  I quickly got water and back on the road, with something like 30 miles to go.  Not enough to make up what I had lost in the first 70 miles, but try anyway.

I made pretty good time getting back to Benson Marina, but was strictly on my own.  They guys I caught were way too slow, so I just kept going.  About 3 miles out of Amalga a quick group came along, which made for a good opportunity.  They turned into Sugar Park (Amalga), so I thought I'd stop with them.  Only twelve miles to go, I picked up a little water and shot some pickle juice.  I didn't wait long and was back on the road.  Maybe 4 miles out of Amalga, that same group caught me again.  I stayed with them until we got on the highway headed back to Richmond (the finish).  Something about that group made me nervous, so I let them go and waited for the next group.  Unfortunately, nobody else caught me and the people I caught were simply too slow.  So I finished at my own pace - almost 30 minutes off my target.

In the end, I did have to make a sprint to beat the light at highway 91, so I know I had plenty of "gas" left.  I also stayed in my big ring all day - including the last heart-breaker on the west side of Richmond.  I still had a lot I could apply, but being kind of defeated, I kind of mailed in the last 5 miles.

Not a great day, but good enough for an assessment.  Two weeks to go and I know what needs to happen between now and then.  The bike is also having a few issues, but that can be fixed - I hope.  I on the other hand, have been beat up a little.  This week was barely 220 miles, but they were good miles.  I need to put in two hard rides next week, while trying to heal up.  Getting to the holiday weekend, I'll need to move to a maintenance mode.  And then..........the big day.

This variation of an original post in July seemed oddly appropriate today.

Click here for Joey Ramone covering Louis Armstrong - Awesome!

Ride Hard!

Back to Woodruff - An amazing day.

In past years I typically start "stacking" miles the last few weeks.  Doing several 50-60 mile rides during the week can add up pretty fast, but three hour rides only burn calories.  I need to develop some stamina and endurance.  Monday was supposed to be a 60 mile early morning ride, but some problems in my right shoulder area turned that into a couple intense sessions on the indoor spin bike.  It actually is a better burn, but doesn't contribute to miles.  Today had been planned several weeks ago as the third Woodruff ride.  Having scrapped Monday, I didn't have a choice - pain, or not.

Before heading out to Monte, I always review the hourly weather forecast for surrounding areas, as well as a thorough look at a Doppler chart.  It was looking pretty sketchy, but not enough to call it off today.  The same thing a month ago would have resulted in a different ride, but right now we can't afford the changes.  Looked like rain early on, with rain on the back side by about 2 o'clock.

On the road by 07:00, I could see wet roads off and on all the way over to South Fork Canyon.  The wind was pretty stiff going up South Fork, for at least 15 miles.  Key times at MP37 and the camp ground were both 10 minutes off pace, but expected.  Winds going down the back side all the way to Woodruff cut my time even more.  All the way in I could see it storming in  front of me, but never got hit, just saw wet roads for most of the last 15 miles into Woodruff.

Back on the road, conditions were great.  I was watching storms ahead of me, going up the back side of Monte.  Amazingly I only had a brief sprinkle, blown in from a storm at least twenty miles away.  All the way to the top I had cloud cover and maybe even a tail wind.  I stayed in my big ring to the snow gate between MPs 56 & 55 and back in it at MP49.  Not once did I have to go into the bail-out gear today.  A minor victory - anyway.  The only direct sunshine I saw on the way back was for about two miles up around the camp ground.  Funny thing was that is also when I got the only rain showers.  Not a cloud directly over my, and the rain was falling straight down from an empty hole in the sky.  As soon as the sun was swallowed by a cloud, it stopped.  They call it "Angle Tears" as it appears not to fall from clouds.  Pretty cool, both literally and figuratively. 

Early in the day I was only able to hit 38 MPH on any of the down hill due to wind.  On the way back I was constantly in the mid 40's MPH.  I didn't have any head wind until four miles from Huntsville, and that was pretty tame compared to last week.  My climb back from Woodruff was more than 50 minutes faster than last week and the overall into Huntsville faster yet.  Over all, not too bad.

I stopped at Huntsville park to get a little water and made the mistake of laying on the grass.Spending a little too much time there literally made me sick when I stood up.  I had planned to drop my bike at the shop on the way home, but I wasn't sure I could make it work.  In the end, I was able to make it after all.

The bike is needing some attention, as it was making a lot of strange noise coming home.  A little attention at the shop will make it happy again.  Me, on the other hand, have a real problem with knots on my right shoulder area.  I've got an appointment with the "shop" for a deep tissue session on Friday.  Talk about hurt, it makes my eyes water when they work the knots outs, but by the next day, it's better than new.  Hopefully both the bike and I will be ready for the Cache Valley ride, Saturday morning.

Fund raising is starting to move a little.  Big thanks to the little Bro Jackson and his wife for the donation.  Another Big Thanks to my Bros at CR Lighting and Electric.  I owe you big time!

This is how we change the world.  On that note, Please follow the link: Clapton and Baby Face - Change The World

Ride Hard Bros and Sis'!  Were doing it...................

A Tribute to a Friend

Jill

I started following the local newspaper obituaries several years ago, as I seemed to always miss deaths of friends parents.  I soon also noticed how many of my long past friends, or colleagues seemed to end up in the listings as well - depressing.  I've been loosing friends to death as far back as high school.  Some are stunning, others are........not as much.  But when you lose somebody your own age, that you've known.........all of your life, it kind of gets your attention.  But then there are the ones that just don't reconcile in your mind.

Yesterday I had finished a job in Salt Lake and had sat down at my computer in the early afternoon.  Taking a break from other tasks, I did as I so often do and took a quick look in the local online paper.  It wasn't the name, although I know it well, it was the eyes that caught my attention.  I was completely floored when I saw Jill's picture.  It couldn't be, but the name was right there.  It hurt and I mean a lot.

Now you have to understand, this isn't what you may otherwise think it to be.  Jill and I have known each other most all of our lives.  We grew up only a couple blocks from each other.  Our parents new each other.  Some of my brothers/sisters knew brothers/sisters in that family.  Given all those things, we really didn't "run in the same circles".  Although being a year apart in age, we did have a band class together some forty years ago.  Not necessarily polar opposites, we still didn't have much in common.  Still we were friends, of which I could see her in a crowd without even trying.  I think it had to be her blue eyes - I don't know.

In the past four years I've lost several friends that I've known most of my life.  They have all had an effect, but nothing like this.  You see, Jill was one of "the good ones" - and I don't mean that in anything but the most sincere context.  She always stood by her values and they were always her values, not what somebody else may have told her.  She was always a constant in the universe, in that she never wavered in her convictions.  It was kind of like knowing true north.  It never changed.  To that end, she was everyone's friend.  I can honestly say, I had never heard her speak an unkind word of anyone else.

Not long after I graduated from high school, like so many others in my life, we went our separate ways.  Sure, there were occasion that you'd run across each other, but it was generally pretty routine at most, if anything at all.  It seems like when she got married, I would have been in a far different place - in pretty much every respect.  Still, I had fairly regular interactions with her dad and later came to know her older brother quite well.  Both of them are fine men that I to this day have the upmost respect and admiration.  The last time I saw Jill was when her father passed away nearly seven years ago.  Again, pretty straight to the point, not a lot of small talk, just - hey and that sort of thing.  Her obituary said she had been fighting cancer for three years, so I would have never seen that part.  It did also say that she fought cancer with tenacity and grace.  I knew that grace and is what I will always remember of her, as I never saw her in a weakened moment.  The person I knew forty years ago is exactly the person I shall always remember.

Forty years ago we were just kids.  Why that comes to mind, I really don't know.  We had the rest of our lives ahead of us and the thought of what may become of us, any of us, was just a dream.  To me, I thought then and still do to this day believe, Jill knew exactly what her course in life would be.  I just think none of us thought about things like cancer.  Truth is, some of my other friends from forty years ago have died, and although stunning, they didn't leave an overall empty feeling like this.  Forty years ago..............who'd thought.

So what does this have to do with riding?  After having a part of me die yesterday (when reading the obituary), I really needed some time away to process..............stuff.  So this morning, I turned my phone off and went to that corner of heaven known as Woodruff.  I think I needed to suffer a little today and boy did I ever.  The wind was rough all the way back.  When all was said and done, I had the emotion worked out and was able to think.  It still doesn't make sense, but then again its not like we've kept in touch over the years.  I know very little about her life for the past few decades, but what I do know is I feel an emptiness that I wouldn't have imagined.  But then again, I didn't expect to see those blue eyes yesterday in that particular place.  Today I rode to remember.  And what I do remember breaks my heart knowing what others are certainly feeling.

This song was literally in my head all day.  Please click on this link:  Christine McVie - Song Bird

This one can stay for a while...................stupid bike anyway.