Elements of training

The season is getting late and there is a lot of ground to cover.  It's not just a matter stacking miles.  I mean, sure, you need miles, but there's more to it.  Physical endurance is a large part, but not entirely the only thing.  You need physical strength and endurance as well as mental strength and endurance.  You can't show up on race day with all physical prep, the mental has to be prepped as well.  It is a long day. Without a strong mind, will and the ability to push pain and fatigue out of your mind, you will have problems.

I recently watched a video with Tyler Hamilton speaking at Oxford about his doping ordeal.  I'm not, nor have I ever been a Lance fan, but I've kind of been a little easier on Hamilton.  I think he was a good guy caught in the mix of bad people and an impossible position.  He said he had an exceptional pain threshold - the key to riding hard in competitive events.  As he put it, "Hamiltons are tough".  I believe that toughness can be a genetic trait, but I also believe it to be something that has to be developed and improved.  Your body is an amazing machine.  Our minds, however, tend to override our body's ability to endure.  I've heard it said that Navy Seals teach that we are kind of programmed to give up at at less than 40% of our full ability.  I believe it, not sure about the 40%, but I know it is low.  The point is, you need to learn how to push past the limits and drive forward.

Given my limited schedule for riding, I often like to take my mountain bike out for a good push.  It's generally less than an hour, but you can see by the graphic above, it's not an easy ride.  The way I figure it, if I can teach my body to accept pain for an hour at a time, I can extended that on longer rides.  I'm still having trouble getting my heart rate into the low 170's, but still pushing.  I've got to start pushing for four hours at mid to high aerobic conditions.  You can't afford to go into an anaerobic condition for more than only about 10% of the overall ride.  At the same time, if you let off, you loose a ton of momentum that simply can't be recovered.  Listening to your body is tricky, as you can't let off, but also can't afford to get "gassed".  Recognizing spinning recoveries aside from rolling recoveries. - yes there is a big difference.  Rolling recoveries can be costly, as your heart rate can drop too low.  Add to this proper fueling, you can bonk without knowing it.  By the time you sense something is wrong, it is too late.  Man, there is a lot to do and a lot to get in order.

Starting to work on the bike a little at a time.  Re-wrapped the bars yesterday with good quality Cinelli cork.  Waiting for a new seat post and should have that before my next long ride.  I need to start going through wheel sets and drive train.  I also need to tweak the shoes and cleats'

A lot to do..................  Stick around.

Ah - "The Mess". Click here

Ride HARD!

A month to go............

Measuring Progress

Really long miles have been sparce this year.  My go-to has always been Monte Cristo, if not all the way to Woodruff.  At the top of Monte, I have to commit to the extra 20 miles down to Woodruff and the inevitable climb back.  It is a decision that has serious consequences. Last year I went into Woodruff something like ten times.  Twice where near disasters.  The very first time was very hot and windy.  I got caught halfway back down South Fork Canyon and bonked - HARD! With no cell service for a couple more miles, that was a serious dilema.  One other time, I got caught in a horrendous thunderstorm and had nowhere to go.  Another serious - way serious situation.  Today was my first time past Causey, going up SR39.  Altitude becomes a factor before you know it. All the way past Causey was windy - as in head-wind.  Usually this isn't the case.  This morning was overcast and threatening from the get go, with wind in my face along way up.  I could occasionally feel rain blowing in from two time-zones away, but was still determined to get over the top. About ten miles from the top, I was starting to feel serious fatigue.  Given predictable conditions, I'd still push into Woodruff. Today was too sketchy.  Windy all the way back into Huntsville, but not hot.  I stacked a few miles on for good measure, but was gassed by the time I headed for home.  I fought a head wind for the last nine miles. Needless to say, I was spent when I got home.  Enough for one day.

I've had problems with the bike this year.  A broken saddle-rail and post have made things a bummer.  I rode this morning with a setback post and Selle Itallia saddle.  I also changed from the normal hard cleats to a 6 degree float cleat.  That's a lot of changes for a full day long ride - or six hours, whatever it was.  I also swapped out the wheel-set for the DT Swiss, with the R3 tires.  A good move for the wind.  I'll need to get the bike back to my normal spec before I head over the top.  I'd like to do that sooner rather than later.

Fundraising is another issue.  The "team" is getting a little traction, which is encouraging, but I need to get personal donations lined up as well.  More on that later..............

I did get signed-up for the Cache Valley Century, a couple weeks out.  I have a lot to do between now and then.  For that matter, I have a ton to do between now and race day.

It all seemed like a good idea at the time............

It's gonna get busy.

Click here for a little motivation - worth the 10 minutes

Ride HARD!

IMPROVISE

A morning ride to Snow Basin - Go'in Home

Improvising

This has been a year of short......everything.  Road miles are not stacking up, but they are all "quality" miles for the most part.  Morning climbs to Snow Basin should be significantly faster, but my climbing is less than par.  This is a ride I should be doing, with a dip into Mountain Green, fast enough to still get to the office later in the morning (58 miles of climbing).  I really need to hit Monte Cristo and make the trip into Woodruff.  Those are big miles and a ton of commitment.  Gotta do it, and soon

Riding Racks

I think the shortest road ride for the season is 41 miles, but still only one century - so far.  I've been trying variations of interval rides, with road sprints, mountain climbs and even some combination intervals. Back "in the day" (about 40 years ago), I'd walk over to the high school and kick footballs until I couldn't take it anymore.  Most nights I'd run stadium bleachers, or what I'd call "racks".  One rack was once across a set of seats and stairs, from south to north.  First rack was seat sprints, with five climbs being a rack.  The next two racks were left foot and then right foot seat hops, followed by two-foot hops.  Then a rack of left diagonals, followed by right diagonals. Being at the opposite end from where I started, it would be full out seat sprints back.  Basically six-by-five with variations.  Those stairs are long gone, not that I could do that anymore.  Rather, I do a bike variation, riding a 200 foot climb over one-half mile (an average of 7.5%, with a peak of about 13%).  Using an interval timer, I'll "sprint" for 20 seconds, maintain a normal cadence for 40 seconds and repeat.  I can generally get five intervals per climb, and will do it six times (six racks).  Still, my legs aren't strong enough to push my heart rate above the low 160's.  Last night I did 10 hill climbs on my mountain bike, then headed up to Mules Ear to finish off.  I started too late, and had to head back as it was getting too dark to see the trail. At that, I still couldn't get my heart rate up to an anaerobic condition.  I've gotta try something else, but I also need to start stacking (long miles).

Time to move along

I think it's time to pull the plug on the Jersey idea fro this year.  The late start has pretty much everyone saying the same thing; "all corporate donations where committed several months ago".  I still think this is the way to go, but just not with the time we were left with this year.  Time to start focusing on necessities.  With all the side job commitments I've had this year, it wasn't the best idea to try so much, with no time to spare.

I'd like to get get out on some dirt tomorrow, but again........commitments.

Almost fitting - "Wheels" ugh! click here

Ride HARD

On the road - without a bike

Upper Mesa Falls - Idaho

As if I weren't getting enough miles this season, I decided to not take a bike with the fam on a little outing for a couple of days.  I just dislike "dragging" bikes anywhere, considering I can get all the best riding in right from my house.  It was a thought however, as I scoped out a 30 mile dirt ride that would have been a great endurance pitch.  It just didn't feel right.  Besides, spending time with the kiddos is much better.

The upcoming week looks to be hard for miles as well.  A lot of demands and commitments as usual.  One of these has the potential to provide a substantial contribution to Huntsman, but there are a lot of things that can happen.  Back when I used to travel a lot, seems I'd end up in Brazil, or Michigan about this time of year, putting a huge hole in my training (or what I call training).  Still, I found that break just before the push a good rest for the old bod - and I do mean old.  The next month will turn into a pretty strict and concentrated effort to knock-off all the edges and get some endurance down.  Diet is very key, as I still need to drop a ton of mass to get to my ideal riding weight,  On short rides (75 miles and less), you can cheat the system with a little extra mass, but 200+ miles.......... The other morning I rode to Snowbasin early.  For about the first four miles, I just felt slow.  I finally stopped and checked my bike and noticed the back brake was slightly touching.  Do that for a couple hours and you'll be tired.  That's what it's like dragging an extra five pounds over 200 miles.  Huh, if it were only five pounds.  It's as equally as important as strength and endurance.  In fact, there is simply no faster way to increase your power to weight ratio than to simple drop fat.

The "porpoise" effort is not doing well.  I'm depending on a couple things this week to turn the tide.  Starting so late has been the biggest problem.  Most corporate prospects have already committed their budgets for the year.  I still have a couple possibilities, but what happens Tuesday is our best chance of getting out of the rut.  Aside from the donation thing, there is a lot riding on Tuesday.

Keep your fingers crossed and swing back later this week.  Lets have a little hope.............

"These aren't dues I've been paying" click here

Ride HARD!

Lonely Rides

East Canyon Dam from mile post 1.

Last year Trappers Loop was under construction for the entire season. The only time I saw East Canyon was when I dragged the bike to Mountain Green and rode Big Mountain.  East Canyon from home is about 100 miles round trip with that pesky climb stuck right in the middle.  Okay, not really the middle, but it still gets in the way.  The climb out of Ogden Valley is still taking too long, but not stressing.  Knowing I have several hours ahead, plus the return climb, I've learned not to "blow-up" early on.  Being mid-week, I still did run across a couple other riders - and boy were they fast.  No way I was going to hook on to that,  Of course, they were doing the quick sprint up to the dam and back, where as I was on an all day, rolling picnic.  Still, I need to get used to "hooking onto" other riders.  That is key to a good LOTOJA showing - if I can even get there.

Riding alone gets old pretty fast. Getting caught in the wind, while alone is a real problem.  For whatever reason, there has been a ton of wind this year - if you can measure wind as a mass.  Still, the miles drag on forever, especially when suffering.  You hear every little creek and tick of the bike, the annoying sound of my tongue dragging in the dirt, and of course the flood of random things that go through my mind.  Still, this is where I can sort out some pretty technical issues, without having my calculator and reference books.  I'd really rather have someone to talk to, or simply ride with.  It is hard to get motivated when going it alone.  Add to this, the changes in Huntsman and the all associated crap, and it has become a lonely effort.

Heat coming on is making it hard to get safe and quality rides on a regular basis.  Pretty typical, but it means I have to do short end substitutes; hill intervals and sprint intervals.  The mountain bike is also good, but the trails can get busy enough prohibiting good, hard continuous rides.  I need to start logging regular long rides every week, with the regular treks to Woodruff right soon.  Those days are long - I mean really long.  That's what it takes..........

The holiday this week means no long ride on Wednesday.  I'll have to play it by ear and make the most of things.

Walk a thin line - Click here

Ride HARD!

Helluva hole.....................

Outline of a plan IDEA

I do stuff often without thinking it through to the logical conclusion.  That said, Home Town Heroes is in a hole from the get go.  Our corporate underwriter from the very beginning decided at the last minute to .............. back out.  So, we're starting the season in the hole and about four months behind schedule.  So like the fool that I am, I came up with this "seemingly" great idea to do a sponsor jersey, that would allow us to offset a large part of what was lost.  Well............timing is not the best and it is a solid headwind right from the gate.

My friends at Hyperthreads have helped me put together a kit, with a tech-tee that will serve s the means to pickup sponsors.  There has been a little interest, but so far, pretty cold.  I'll have more information as to inquiries and how to get the stuff in a few days, but below is the general layout.

Somehow, I believe we'll make it work.  Time is short.

Riding again

Slowly getting the distance back on the road.  When I can't get a full ride down, I do a series of hill intervals, or sprint intervals right nearby. I've made some mods to the mountain bike, that will allow me to burn some steeper terrain with more confidence on the downhill.  I've got what I need, just not all the time I'm used to having.  Guess we'll find out what this sorry old dog is really made of before its all over.

Last night was a great ride; I mean the very ride I needed, up to Causey reservoir.  As usual, the last 7 miles home really seemed to go on forever, but I love South Fork.  I used to love fishing that with my dad when I was a kid.  Of course, that was when there was available stream access.  Still, just going up that canyon makes me feel like I'm almost twelve years old again.  The pic below is at the end of the oiled road, above the dam, looking toward the scout camps.

Call me sentimental.  Sometimes I still feel like I could be a hero............

Click here for a Wild West Hero - Thanks Jeff.........

Ride HARD!

Still hanging around????

Doing what needs to be done................

Right.............it's been a while.  I've finally been out on the road, but equally, if not more still on the dirt.

I mean, with vistas like this, why wouldn't I ride the dirt?  Oh, that's right, I need some long rides in the saddle.  Not to worry.

Just getting ready to head back over Trappers Loop, for some climbing this morning.  I've hit that a couple times this season already, but wasn't impressed with the times - even with it being early in the season.

I wasn't able to ride Trappers at all last season due to ongoing construction, so there was (still is) a little trepidation.  The new asphalt is kind of squirrely on the descent, which makes me nervous, but I'm still getting used to the the fast feel of the road.

This past Saturday I reluctantly signed up for the MS150 - literally at the last minute.  A ride I used to enjoy, but steered clear of last season due to the "sketchiness" of some of the riders.  I needed the road miles, especially a longer day in the saddle, so....why not?  It was darn cold at the start, like 39°, so full-finger gloves, jacket and toe-warmers for the first 40 miles.  Stopping at Lewiston, Utah for a quick lunch, I met up with a former, fellow employee.  I rode with him earlier going up to Dayton, Idaho, but voluntarily dropped off the group, as I wasn't confident enough to ride too hard that early.  After the Lewiston stop, we stuck together for the remainder of the day.  I seldom get to ride with anyone else, so having someone to talk to, as well as work on my "wheel chasing" without any stress made for a great day.  Exactly the right ride for the right time.

It's no secret my attitude has been suffering this season, but this ride was really a good idea.  Riding with "Mr. Blue Sky", literally made the difference - all the difference.  Thanks Dan!  You're a life saver.

Big announcement in the next couple of days - it will be great!

Here's to you Mr. Blue Sky - Click here.

Ride HARD!