Snow Basin
Elevation graph of a typical morning ride to Snow Basin.
A large part of LOTOJA is climbing - a lot of climbing. Starting with the 22-miles up and over Strawberry, the 9-mile grind to the top of Geneva Summit and the KoM segment that ends the long slog over Salt River Pass. Nobody really counts the 24-miles up Snake River Canyon, as the tail-wind usually makes it feel like it's down hill. And then there is that heartbreaker just before we cross the highway at the south end of Jackson. It taps what little you have in your legs, only to give a last minute hurt before the final 15 miles home.
Training has to include extended periods of climbing, both to build leg strength and mental fortitude. The mental part is everything. Everyone reaches a point where their body wants them to stop. If you are not in control of your body, it will always win that battle. The key is to condition your mind to overcome the pain-threshold and work past what may otherwise be perceived as limits. The Monday morning ride was on an empty stomach, taking a Gu at the bottom of Trappers and another just out of Snow Basin, at MP1 (the peak elevation). This made for an ideal "bonk" condition about 10 miles from home. Wednesday, I decided to shovel down a little oatmeal before leaving. I also changed my water bottles to more energy versus hydration. That call is a fine line, as sweat is pouring out of my helmet - even with a HALO sweat-diverter. Somewhere along the way I squeezed-down a Hammer-Gel and then stopped at the brake-check just before coming down from Trappers, to pound a quick Ensure. Needless to say, there was enough fuel to not bonk, but rather give my legs the workout they needed. Still, the stats aren't the best, as I still don't push my heartrate up above the mid 150's. A little posture fatigue in the lower back, with some difficulty on the descents, trying to keep my head up.
Hill Intervals
Relative elevations with heartrate - hill repeating intervals.
When schedules are conflicting and training rides sometimes scarce, interval training is a reasonable substitute. The grind tonight was somewhat disappointing, but did yield some positive results. My heartrate peaked at the third interval, with values dropping in each one thereafter. When I compare my ground speed, it is clear that I started to slow down, with each subsequent climb.
Typical hill segment: 185 feet of elevation, over 2,640 feet (1/2 mile) distance.
These segments are pretty intense. slight variations, with progressive increases along the way, topped-off by a "spoke-bender" right at the top - it can really get your legs burning if you are pushing it. It's boring as all get out, but effective. I need to start watching my ground speed to push and maintain an average speed a little higher than currently being produced.
Key Markers
Miles Post 1, SR 226 - Snow Basin Road, Inbound (heading home)
Every year I have a few key markers along the way. SR226 MP1, SR38 MP44, Full Trappers (over and back) and of course Woodruff. How I get there doesn't seem to matter anymore, as much as just getting there - period. This is always a mind-game and getting past those key markers is critical. There is a lot to learn from all of this suffering. It seems that every year I have to learn it all over again - the hard way. Once I get these things back down, confidence returns and pretty soon - it's race day. Almost as quick as it happens, it has passed - only to long for the opportunity to electively suffer again. I love the changing of the seasons, but it seems they are turning faster than I remember. Still, those markers are there to entice me, challenge me and torment me.
Chose to Accept a Struggle
We are "beasts of burden". We are built to do hard things - pushing us past our self imposed limits. Sometimes hard things are forced upon us. Other times, we force ourselves into them willingly. The struggle leads to our own growth. Accept it for what it is. We generally know what is in our better interest, but we default far too often into a compromise. As we age, our conditions change, perhaps making our limits a bit more difficult. Sometimes it is purely physical, while other times it is a matter of responsibilities. Regardless, push back and drive ahead. Own your destiny, don't accept someone else's idea of your success. Never compromise your principles - your constitution. Live them as though it is what defines you. If "birds of a feather flock together" is true (and it is), look at who you are watering with, associating with, following in society. Is that sustainable? Is that what you really choose to be, or do you accept it as a compromise? Set your course, beyond the viewable horizon and be prepared to accept the rewards of a struggle.
461 Ocean Blvd - It's always this time of year
Don't ask why, but August and Monte Cristo always bring 461 back into my mind. Going back 45 years ago - it just seems like last week. It was the absolute best time of my life - if I had only known it at the time. Crossing those shoulders of Monte - the pain goes away and I'm in another world.
Ride HARD!