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!

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!